Everyday EQ
Julia Ford-Carther
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Top 10 Everyday EQ Episodes
Goodpods has curated a list of the 10 best Everyday EQ episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Everyday EQ for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Everyday EQ episode by adding your comments to the episode page.
The Everyday EQ Podcast Is Going On Hiatus!
Everyday EQ
09/08/21 • 2 min
Hi there! This is just a quick announcement about what's next for the Everyday EQ podcast. I'll be going on a brief hiatus, returning in October with new episodes. Thank you SO much for listening and supporting the podcast over the past few months, and I hope to connect with you again when the podcast returns.
08/04/21 • 24 min
In this episode of the Everyday EQ podcast, I nerd out on neurodiversity and emotional intelligence with my childhood friend, Samantha Gergans, who now has an impressive resume that includes School Design Director at City Year, a Master of Arts in Teaching in Elementary Education, AND an M.A. in Human Development and Psychology in Education. We dive deep into social emotional learning and emotional intelligence competencies, and their limitations when it comes to serving a diverse student and user base. And, at the end, Samantha offers AMAZING insights into how we can develop more inclusive competencies when it comes to social emotional education.
00:00 - Intro
00:59 - Get to know my guest, Samantha Gergans
3:10 - Discussing Samantha's focus on the integration of social, emotional, and academic development as School Design Director at Compass Academy + some background about City Year
5:17 - Learning more about Compass Academy's success in social emotional development.
6:43 - What social emotional learning looks like in action at this school.
9:00 - The 6 social emotional learning competencies at Compass Academy: Advocacy, Communication, Goal Navigation, Growth Mindset, Metacognition, Self-Awareness
11:16 - Talking about national social emotional learning (SEL) competencies as defined by The Collaborative for Academic, Social, and Emotional Learning, and where these competencies fall short of supporting neurodiverse students
12:21 - Drawing parallels between SEL competencies and emotional intelligence competencies
12:51 - Are these SEL competencies inclusive enough? Discussing strengths and weaknesses of the SEL competencies when it comes to multilanguage and diverse learners.
14:18 - Pointing out the problematic and non-inclusive language of SEL competencies
15:57 - Samantha shares her personal experience as a neurodiverse individual when encountering the ableist nature of EQ and SEL competencies, and offers more inclusive alternatives.
17:09 - And what about students with physical disabilities?
17:59 - Samantha's take on how we can develop more inclusive SEL competencies and standards (hint: It involves empathy, a component of emotional intelligence).
21:37 - The point of SEL and emotional intelligence is to develop and maintain resilience.
22:33 - The five elements of resilience
ABOUT SAMANTHA GERGANS:
Samantha Gergans (she/they/them, B.A. Psychology - Lewis & Clark College, M.A.T. Elementary Education - National-Louis University, M.A. Human Development and Psychology in Education - UCLA) spent 6 years as an instructional coach and designer with City Year Los Angeles, having reconnected with the organization after her own corps year with City Year Chicago (FY07). She went on to complete a teaching residency with Chicago's Academy for Urban School Leadership, teach 4th and 5th grade in Chicago Public Schools, and land in LA to conduct educational research at UCLA. Across these experiences, Samantha always ended up at the same conclusion: students' academic well-being hinges on the design of learning environments and experiences that meet the needs of the whole person - students, teachers, AmeriCorps Members, parents, and so on. Whomever the educational stakeholder, they deserve and need to feel safe, seen, and supported - and this might be achieved through integrative, inclusive, and intentional designs and practices. Connect with Samantha on Instagram at @halcyonsam, and for more about City Year, visit cityyear.org.
06/30/21 • 32 min
In this episode of the Everyday EQ podcast, I chat with Aryan Rashed, friend and owner of Tremble Pilates, my all-time fave workout studio in Miami. Not only do we talk about how the Tremble workout will change your life (hear my story about what it did for me), but Aryan's astute approach to leadership and building culture is full of insights we can all use. Listen in as she shares what it takes to develop true leadership skills, and how to develop a trusted brand that creates meaning and client loyalty. This episode is for entrepreneurs, leaders, and anyone who wants to know what it takes to go from good to great.
About Aryan Rashed:
With a strong passion for the fitness and wellness industry, Aryan is the owner of Tremble Pilates. Aryan’s clients range from beginners to professional athletes and celebrities. Tremble fuses principles of Pilates, balance, flexibility, strength, core, circuit, and strength training. Aryan created her own adaptive fitness program currently taught at Jackson Memorial Hospital and the Miami VA and works with the Sabrina Cohen Foundation to implement training for the paralysis community and beyond. Aryan is also an attorney, barred in Florida and Washington DC, received her Master’s from Stanford University, earned her BA from UC Berkeley, worked at the Women and Public Policy Program at Harvard University, has been a featured expert on various fitness and wellness forums, and currently serves as an ambassador for Lululemon South Miami.
Follow Tremble on Instagram @makeittremble_ and makeittremble.com.
*This episode was recorded in April 2021 and COVID restrictions have since been updated. Visit Tremble's website for the most up-to-date studio info.*
1:04 - Let's get into Aryan's rapid-fire achievements and how she and her team turned COVID into an opportunity.
3:49 - Integrity drove Aryan's client-focused decisions.
4:20 - The importance of developing trust with your client, and creating a brand that means something to them.
5:32 - How Aryan made the transition from law to fitness entrepreneur.
6:00 - Fitness provided Aryan a positive outlet that went way beyond the superficial to the emotional. That's what she invested in when starting her business.
7:56 - Aryan's initial vision wasn't what it is today.
8:17 - The sweet taste of impact
8:33 - Aryan had to unlearn some things to switch from a law mindset to a CEO mindset.
10:29 - That feeling when you know you've created something special...
12:26 - Does leading a purposeful business have the same feel-good effect for my guest as fitness itself?
12:53 - Aryan gets real about what it takes to build a successful brand and culture.
13:33 - Developing strong leadership skills takes practice and knowing people.
14:30 - Here's what worked for Aryan when it came to developing her own leadership skills.
15:18 - Which brings us back to... wait for it... EMOTIONAL INTELLIGENCE. If you haven't figured it out yet, Aryan is a perfect example of an emotionally intelligent leader.
16:21 - Now, let's talk about this life-changing, redefine-what-you're-made-of workout.
20:36 - This takes the Tremble experience from good from great.
23:22 - I share a personal story about a major mindset transformation I experienced at Tremble.
25:12 - The massively positive effects one person's elevated dedication can have on the entire group.
26:43 - On negative self-talk and turning CAN'Ts into CANs
28:36 - After already achieving so much amazingness, what's next for Aryan and the Tremble tribe?
THANK YOU to Aryan for sharing her wisdom, and to you for listening! Questions? Email me at info [at] theceqo [dot] com.
06/16/21 • 22 min
In this episode of Everyday EQ, I talk about what your top 5 emotional needs are, why they're so gosh-dang important (no, literally, they will revolutionize how you live if you let them), and how you can identify your own. Casual.
00:45 - What are these top 5 emotional needs?
1:43 - The name of the game is fulfillment. That's why these needs are so freaking important.
1:56 - But why only 5?
3:19 - How to figure out your top 5 emotional needs. CLICK HERE TO DOWNLOAD YOUR FREE TOP 5 NEEDS WORKSHEET: https://theceqo.com/top-5-needs
3:59 - You may find similarities in your needs across multiple areas of life. Here's why.
6:24 - Why I 10/10 recommend figuring out your top 5 needs (aka, why this is literally the most important thing you can do when developing your EQ and self-awareness)
8:12 - A quick note on what healthy empathy is vs. codependent people-pleasing
9:14 - The job of satisfying your needs is yours, FIRST. Then you incorporate others who can meet you there.
10:11 - And for the love of all that is holy, please don't try to do this if something/someone DOESN'T meet your needs.
11:38 - The other reason that knowing your needs is so AH-MAY-ZING: You get REAL clear on what's working in your life and what isn't, and why/why not.
14:49 - You can ALSO use your needs to help you evaluate future opportunities, which will help you make better, more aligned decisions in your life. Win!
15:19 - Here's why it can get confusing when you're trying to make aligned decisions.
17:01 - What to do when an opportunity does NOT meet ANY of your needs.
17:25 - And what to do when it meets only a few of your needs.
18:42 - Now go discover your top 5 needs! CLICK HERE TO DOWNLOAD YOUR FREE TOP 5 NEEDS WORKSHEET or try this other, more general technique that I mention at this timestamp.
20:30 - A bonus pro tip.
As always, if you have questions about emotional intelligence or anything that you heard on this episode, please reach out to me at info [at] theceqo [dot] com. Thanks for listening!
06/09/21 • 34 min
In this episode of the Everyday EQ podcast, I sit down with my old pal, Tracy Wright. A senior reporter for The Daily Mail, Tracy is one of the few people I know who is truly living her dream life, so I, of course, wanted to hear how she did it. Tune in to hear her interesting take on how to life-hack yourself to happiness, how she knew her husband was "the one" after their first date, and what it took for her to start over after being fired from what she thought was her dream job (spoiler: It wasn't, but the job she has now definitely is.)
For more life witticisms and the celeb tea, follow Tracy Wright on Instagram @tracyiswright, and check out her stories on The Daily Mail.
00:40 - How Tracy and I know each other
1:00 - Tracy's very formal, very official intro
1:36 - Jumping into how Tracy met her now-husband, Mike, in the midst of a purpose-driven speed-dating whirlwind.
3:32 - Also, here's the MAIN REASON why I've invited Tracy on this show, aside from her just being an awesome human.
3:51 - What's more amazing is that Tracy didn't even know she was building her dream life when she was doing it.
4:12 - What brought Tracy to her life-changing decision to start speed dating, and how she got to (self) work and made some changes.
5:31 - On knowing your dealbreakers and sticking to them.
6:18 - HUGE takeaway: Through all of that dating, Tracy figured out what her intuition actually was, AND how it felt to be around the right person for her. #winning
7:34 - *THIS* is what it feels like when something is right and in alignment with your true self.
8:06 - What her intuition felt like when she met Mike and knew he was "the one."
9:06 - How Tracy learned to put her ego aside as their relationship developed, and her focus shifted from "me" to "we."
9:57 - The questions Tracy still asks herself when she recognizes the need to quiet her ego and come from an emotionally intelligent place in her relationship.
10:16 - What communication is like when you're in an emotionally available, unconditionally loving, interdependent relationship.
11:10 - Why Tracy felt she had to be combative in the beginning of their relationship (oh hey there, ego).
12:23 - It's important to create containers in life where you feel safe to be vulnerable and express who you are.
12:45 - The learning and growing keeps on going.
13:10 - But remember, this process starts with YOU.
13:49 - The steps Tracy took to get out of her comfort zone while staring down her anxiety and depression.
15:10 - Not only did Tracy put herself out there to find the love of her life, but she also faced massive uncertainty and a major ego bruise to show up for her dream career. Here's how she did it.
19:27 - ... And it all led to her landing her dream job at The Daily Mail.
20:25 - How Tracy developed her ability to self-direct and go after what she wants, despite struggling with anxiety and depression.
21:50 - Tracy basically life-hacked her way to her dream job, and I wanna know her secret.
25:32 - Be self-aware -- and self-congratulatory -- when you ARE taking the steps you need to.
28:21 - Tracy's approach led her to a life that's a near-perfect expression of who she truly is.
29:42 - But only through this process was she able to learn more about who she was and what she really wanted in life.
30:44 - How Tracy's process helped her bypass fear and manage her anxiety.
31:51 - Tracy sends us off with another pro tip.
Thanks so much for listening! If you have any questions, feel free to email me at info [at] theceqo [dot] com.
Everyday EQ: Let's Make This a Thing
Everyday EQ
01/28/21 • 4 min
06/23/21 • 33 min
In this episode of the Everyday EQ podcast, I discuss the second component of emotional intelligence, self-regulation (also referred to as self-management). Tune in as I teach you my three steps self-regulating your emotions effectively. In our 30+ minutes together, I'll walk you through exercises that help you understand how your emotions manifest specifically to you, and how to easily discover the true emotions that are triggering you (sometimes they're not what you think they are...). Plus, I'm sharing the number 1 pitfall to avoid when self-regulating. IT'S SUPER IMPORTANT. Like, fr fr. I cover A LOT in this episode, so get comfortable and let's dive in.
1:04 - Introducing self-regulation, the second component of emotional intelligence, and how it relates to the first component of EQ, self-awareness.
2:55 - Breaking down the definition of self-regulation
5:47 - Here are my 3 steps to self-regulate your emotions.
6:14 - Step 1: Familiarize yourself with how your emotions present themselves
7:49 - One easy way to develop awareness around how your emotions manifest.
9:28 - Talkin' 'bout some triggers. What they are, why they happen, and what in the tarnation is happening to our emotions during one.
12:42 - Why it's so challenging to be emotionally intelligent and self-aware when you're getting triggered
13:02 - Step 2: Diffuse these triggers and emotionally challenging situations. Here's how to do that in a 5-minute exercise.
17:00 - Step 3: Understand your options to self-regulate in real time and shift the dynamic to create better feeling emotions.
17:12 - This is the ultimate goal of self-regulation and will be your focus when self-regulating in real time.
17:52 - Here are three ways that you can self-regulate your emotions in the moment.
18:01 - Option 1: Remove yourself and recalibrate
18:39 - Recalibration can include the trigger diffusing exercise, and it can also include these other things.
19:00 - The benefit of recalibration: Identifying patterns of triggers so that you can heal, integrate, and resolve them.
20:11 - Option 2: Proactively shift the dynamic.
20:48 - Soon, processing emotions in real-time like this will be easy peezy lemon squeezy.
21:31 - Option 3: Monitor your emotional state and don't succumb to emotional baiting.
23:03 - But what is "emotional baiting"?
23:56 - A key factor in self-regulation is feeling like you have control over an emotional situation.
25:05 - This is how you gain back your command when you feel out of control.
27:10 - Also DON'T DO THIS when trying to self-regulate. (Seriously, if you listen to nothing else in this episode, listen to this.)
27:35 - Your ego is like a drug hit.
29:12 - How the ego uses external validation to trick you into believing it's helping.
29:32 - Examples of external validation and why they don't work.
31:10 - Recapping today's lesson on how to self-regulate your emotions
As always, if you have questions about emotional intelligence or anything that you heard on this episode, please reach out to me at info [at] theceqo [dot] com. Thanks for listening!
08/11/21 • 17 min
In this episode of the EverydayEQ podcast, I'm sharing a personal breakthrough (eep, vulnerability) I had about external validation, and how I established more self-awareness around my ego's desire to be validated by another.
I talk about how people and the relationships we have with them serve as mirrors, illuminating our own lower and higher selves. And I Illustrate how my unconscious emotions kept me stuck in cycles that didn't serve me.
I hope there's something in this episode that helps you deepen your own self-awareness around how and/or why you seek validation.
*Trigger warning: Some of this content may hit close to home if you're dealing with a very similar situation.*
00:00 - Intro
2:39 - Let's begin the show
3:18 - The cost of waiting for external validation
3:51 - All relationships are mirrors that help us see more about ourselves (if we're open to recognizing this)
4:43 - Two examples of how this mirroring effect happens in relationships
6:34 - How I challenged myself to go deeper and look at what was being reflected back to me in my own relationships
7:24 - The biggest mirror of my life
7:51 - Bringing it back to the validation thing
8:36 - My process of self-reflection that helped me understand what this relationship was showing me about my own shadow qualities
9:40 - Aaaaand here's my hangup with the external validation
10:38 - My "oh crap" breakthrough moment
10:55 - A harsh truth about narcissists
11:20 - What I can do with this new self-awareness around my attachment to external validation
11:33 - More insight into how I kept myself trapped in this cycle that didn't support me
12:40 - Internal validation is stronger than external validation
13:38 - You can become addicted to external validation
15:15 - Basically it comes down to learning how to TRUST YOURSELF
Thanks for listening! Please share, rate, and leave a review if you're into it. And you can always reach out to me at info [at] theceqo [dot] com.
05/26/21 • 24 min
In this episode of the Everyday EQ podcast, Julia discusses the two key components of growth: Healing and taking action. Listen along as Julia breaks down how healing and action work together, and why you MUST do both at the same time in order to create consistent momentum toward your end goal. Julia even shares an exercise you can do to identify what exactly you'll need to heal during your own growth process.
00:42 - There are two components of growth that you have to be working on simultaneously in order for you to evolve: Healing and action.
1:17 - What Julia means by "action"
1:40 - Julia defines what the "healing" portion entails.
2:15 - This is what happens when you focus too much on just one or the other (Pro tip: Don't do that).
3:57 - The pitfall we may encounter if we take action without working on the healing, too.
5:14 - Healing can provide the clarity and confidence we need to take better aligned, more effective actions.
7:22 - Balancing both will create forward momentum toward who you're trying to become or what you're trying to achieve.
7:41 - Great, we got that cleared up. Now, which one do you start with first?
7:48 - Well, you probably already know what action you need to take. (Yes, even you who's saying, "I don't know" right now.)
8:01 - The first steps might look like undoing some parts of your life.
9:24 - And sometimes that process of undoing doesn't feel so comfy.
10:39 - All actions count, from the big umbrella action to the small, daily decisions.
12:07 - Now back to those of you who think you "don't know" what action to take.
12:23 - Here's why you are telling yourself that you "don't know." Also, confusion is not a thing.
15:14 - If we already know what action we need to take, it's time to look at the healing side of things.
15:31 - The thing to focus on in your healing
15:45 - Here's an exercise you can do to identify all the programming that's keeping you from taking action and moving towards your goal life.
17:05 - This is the programming that you'll need to heal and integrate.
17:59 - How the process starts to flow together
19:11 - Think about "programming" as if you were a computer. When you heal, you rewrite misaligned/poor programming and replace it with better, aligned, supportive programming. This optimizes your operating system and helps you live your best life. (Learn more about how to optimize your operating system in Episode 2: How Emotional Intelligence Helps You Be Your Best Self.)
20:47 - A word to the wise: Healing isn't linear.
22:11 - To recap...
23:00 - It's a lifelong process, but we love that.
If you have a question for Julia about what you heard today, she'd love to hear from you! Send your questions to info [at] theceqo [dot] com. Thanks for listening!
05/19/21 • 26 min
In this episode of the Everyday EQ podcast, Julia chats with Lindsay Hunt, one of her favorite mind and health coaches. Listen in as Lindsay drops some serious knowledge about the role your mindset plays in you successfully transforming your health and body; how you can identify what program/process will actually work for you; and why taking responsibility for your own change is crucial.
To connect with Lindsay, follow her on Instagram @walkonthehealthyside or visit her website walkonthehealthyside.com.
0:26 - Introducing the woman of the hour, Lindsay Hunt
1:03 - How does mindset play into our eating and health habits?
1:48 - Is your mindset aligned to your wellbeing? Lindsay explains what this means.
3:04 - It's vital that we listen to our internal cues, but most of us ignore them when trying to grow and improve our health/life. Why is that?
3:26 - Mic drop: "Mindset and EQ is the nutrition of the future."
4:21 - Getting to know your mindset + emotional components is v supportive of you and your growth.
5:14 - Let's start normalizing high-level mindset training. Treat it like a (mental) fitness program.
6:25 - Mic drop #2: "It comes down to what makes you tick, and the plan the supports your 'ticking.'"
6:48 - Julia's advice for figuring out what your 'ticking' feels like
7:24 - And now for Lindsay's answer on how you can figure out what makes you tick
8:21 - Now that you've figured out what makes you tick, you may still keep yourself from taking action from doing what makes you tick. What's up with that? Lindsay weighs in.
8:57 - And this is how we fall into traps of doing something that's not really aligned with who we are and what we need.
9:24 - The struggle of creating your own path (being aligned) vs. trying to take a short cut and adopt someone else's as your own (not being aligned)
9:57 - But the process can be fun, promise.
10:21 - Self-trust is your fuel.
10:32 - What makes Lindsay tick, and how she started pursuing her own aligned path in career, health, and life.
12:21 - Pain and discomfort motivated her to make positive changes
12:32 - Julia expounds the value of uncomfortable emotions + shares a small story from her own struggle with health and self-expression.
13:45 - Mic drop #3: "It's ok to want that. [...] You can love yourself while you work on yourself."
14:01 - It's important to know that it's possible to have the health, body, skin, WHATEVER you want. You don't have to settle.
14:31 - And enjoy the process of getting to a place where you feel good.
14:56 - On taking responsibility for making your own life better
15:26 - Lindsay shares the exact moment when she realized she was the only one who could change her circumstances, and what it felt like when she finally started making those changes.
17:08 - Two components of getting in alignment and changing
17:54 - No one is going to "fix" you -- not even your coach. And that's how it should be.
19:31 - What you learn emotionally in the process of improving your health can be applied to improve ANY area of life
19:57 - How Lindsay helps her clients build a solid process for transforming their health, and then life
20:38 - What is your worry center?
21:22 - This is the biggest thing people get stuck on when going through their transformation process.
22:09 - Julia can relate. For her, it's about fear of failure.
22:33 - Lindsay sees it as a lack of trust.
23:10 - Mic drop #4: "If you trust yourself, you will get there."
23:45 - Once again, Julia can relate. She sees this in herself when it comes to working out.
24:56 - You know you'll get to your end result when...
25:20 - Get in touch with Lindsay!
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FAQ
How many episodes does Everyday EQ have?
Everyday EQ currently has 20 episodes available.
What topics does Everyday EQ cover?
The podcast is about Society & Culture, Personal Growth, Personal Development, Emotional Intelligence, Self Help, Podcasts and Education.
What is the most popular episode on Everyday EQ?
The episode title 'The Everyday EQ Podcast Is Going On Hiatus!' is the most popular.
What is the average episode length on Everyday EQ?
The average episode length on Everyday EQ is 26 minutes.
How often are episodes of Everyday EQ released?
Episodes of Everyday EQ are typically released every 7 days.
When was the first episode of Everyday EQ?
The first episode of Everyday EQ was released on Jan 28, 2021.
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