In this episode, Andrew and Catherine dive into the science and habits of better sleep. They share their personal journeys of transforming from night owls to sleep enthusiasts and offer practical tips to improve your sleep quality. From resetting your circadian rhythm to creating a sleep sanctuary, this episode is packed with actionable advice to help you wake up feeling refreshed and ready to conquer the day.

• The Sleep Struggle: Catherine shares her battle with poor sleep and how she turned it around.
• Circadian Rhythm: Why morning sunlight and evening dimness are crucial for quality rest.
• Sleep Sanctuary: How to design your bedroom for optimal sleep.
• Tech and Tools: The benefits of blue-light blocking glasses, grounding mats, and more.
• Creating a Sleep Routine: How small, consistent habits lead to lasting sleep improvements.

1. Reset Your Circadian Rhythm: Get 15 minutes of sunlight in the morning and dim lights in the evening.
2. Create a Sleep Sanctuary: Use blackout curtains, keep your room cool, and remove devices that emit blue light.
3. Implement Wind-Down Habits: Read a paper book, wear blue-light-blocking glasses, and limit screen time an hour before bed.
4. Try Grounding Mats: Connect with the earth’s energy using grounding sheets or mats for deeper sleep.
5. Stick to a Sleep Schedule: Aim for consistent bed and wake times to train your body for better rest.

• "Your bedroom should feel like a sanctuary, not a second office."
• "Sleep isn’t just a health choice; it’s self-care at its core."
• "Limiting nighttime food and screens taught me how much my habits were sabotaging my rest."
• "A good night’s sleep changes everything—it’s the foundation for better mental health."
• "Progress, not perfection. Start small, and better sleep will follow."

• "Your circadian rhythm knows what to do—sunlight in the morning, dim light at night."
• "You don’t need perfection to sleep better—just pick one habit and start."
• "A cooler room is a happier sleep zone—your body will thank you."
• "Blue light tricks your brain into thinking it’s daytime, even at midnight."
• "Master sleep, and you’ll master your day."

• Andrew: Loving his Neurovisor, a light and sound therapy device that resets his circadian rhythm and improves his mood.
• Catherine: Thrilled with her heated blanket, a cozy gift from her kids that makes her bedtime routine even more delightful.

• Sleep Smarter by Shawn Stevenson – A comprehensive guide to improving sleep quality.
• Blue-Light Blocking Glasses – Protect your sleep by reducing screen exposure.
• BedJet – Temperature-controlled comfort for the ultimate sleep experience.

• Visit Five Year You to explore more...

• The Five S’s Framework: Soul, Self, Social, Substance, and Significance as the foundation for a meaningful plan.
• Future Self Visualization: A guided exercise to meet and learn from your five-year future self.
• The Power of Small Shifts: How micro habits and intentional steps can compound to create big changes.
• Living from the Inside Out: Why aligning your decisions with your authentic self leads to fulfillment.
• Breaking Free from External Expectations: Letting go of societal pressures to focus on what truly matters.

1. Write a Letter from Your Future Self: Visualize your life five years from now. What advice would future you give?
2. Explore the Five S’s:

• Soul: Identify what lights you up and gives you purpose.
• Self: Define your physical, emotional, mental, and spiritual goals.
• Social: Envision the relationships and community you want to cultivate.
• Substance: Reflect on how you want to spend your time, money, and energy.
• Significance: Determine the legacy you want to leave behind.

1. Set Micro Habits: Focus on small, manageable changes that align with your five-year vision.
2. Review Quarterly: Regularly revisit your plan and adjust based on your growth and evolving priorities.
3. Seek Support: Find accountability partners or a coach to help guide and encourage your progress.

• "Living from the inside out is where true fulfillment begins."
• "Your five-year self already knows the way—start listening."
• "Social media isolates us, but building real relationships requires time and energy."
• "Your legacy isn’t about things; it’s about how you make others feel."
• "Dreams matter, and so does setting boundaries to protect them."

• "Clarity is the first step to creating a life you love."
• "Your future self is already rooting for you—just start walking the path."
• "Small, intentional steps compound into massive change over time."
• "You don’t have to play the game society signed you up for—you can create your own."
• "Growth begins when you stop living life by accident and start living on purpose."

• Andrew: Reflecting on a year of prioritizing health with daily meditation and better habits, inspired by his five-year vision.
• Catherine: Revisiting her own five-year letter and feeling gratitude for how much progress she’s made toward her goals.

• Five Year You Guided Meditation – Visualize your future self and gain clarity.

In this enlightening episode of 5 Year You, Andrew and Catherine dive deep into the relationship between thoughts and feelings. They explore how thoughts create feelings, why not all feelings are rooted in truth, and how to challenge negative narratives that don’t serve us. Sharing personal experiences and actionable strategies, they empower listeners to step back, observe their thoughts, and choose a mindset that promotes growth and well-being.

Key Topics Covered:

• Thoughts Create Feelings: How thoughts shape emotional responses and why awareness is crucial.
• Intrusive Thoughts: Catherine’s personal experience with postpartum intrusive thoughts and how she learned to manage them.
• Self-Awareness as a Tool: Observing thoughts instead of reacting automatically.
• Challenging Negative Narratives: Tips for identifying and reframing unhelpful thought patterns.
• Practical Shifts: Simple strategies like exercise, hydration, and laughter to quickly change emotional states.

Actionable Steps for Listeners:

1. Notice the Thought: Take a moment to observe what you’re thinking when emotions arise.
2. Ask Questions: Is this thought true? Does it serve me? What evidence do I have?
3. Practice Reframing: Turn negative assumptions into neutral or positive possibilities.
4. Take Care of Your Body: Use movement, proper hydration, and nutrition to stabilize your emotional baseline.
5. Build Your Toolkit: Identify small, reliable actions like breathing exercises or connecting with friends to shift your mood.

Quotes:

Catherine’s Aha Moments:

• "Not every thought is true. Recognizing this is the first step to emotional freedom."
• "Your feelings aren’t facts—they’re often just a reaction to an incomplete story in your mind."
• "Intrusive thoughts are common, but they don’t define you."
• "We all scan for threats, but most of the time, the threat isn’t real—it’s imagined."
• "By understanding your thoughts, you can decide which ones to keep and which to let go."

Andrew’s Aha Moments:

• "Feelings are real, but they aren’t always right—they’re shaped by the stories we tell ourselves."
• "Humor disarms negativity. When you can laugh at a thought, it loses its power."
• "You’re not your thoughts. You’re the observer of your thoughts, and that gives you choice."
• "Repetition creates patterns—start practicing better thoughts today for a brighter tomorrow."
• "Intentionality turns your mindset from reactive to proactive—it’s a game changer."

Glimmers of the Week:

• Andrew: Enjoying his new rebounder (inspired by Catherine!) and finding joy in simple movement for mental and physical health.
• Catherine: Selling an old pair of sunglasses on eBay for $67, perfectly covering the cost of her twins’ final Christmas gifts, which felt like a serendipitous win.

Resources Mentioned:

• How to Train Your Mind by Chris Bailey – A quick guide to improving focus and managing thoughts.
• The Body Keeps the Score by Bessel van der Kolk – Exploring how unresolved emotions impact physical health.

Connect with Us:

• Visit

Podcast Show Notes: 5 Year You – Episode: "Prioritizing Peace"

Hosts: Andrew Dewar & Catherine Collins

Episode Title: Prioritizing Peace: How to Find Calm in a Chaotic World

Release Date: [Insert Date]

Episode Overview:

In this insightful episode of 5 Year You, Andrew and Catherine share how to prioritize peace in a world that constantly demands more. They explore why peace feels elusive, the role of boundaries, and how societal pressures encourage busyness instead of calm. With practical tools and personal stories, they discuss how to cultivate inner peace, set boundaries, and eliminate the stressors that disrupt a calm life.

Whether it’s during the holidays or everyday life, this episode will help you build a sustainable sense of peace amidst chaos.

Key Topics Covered:

• The Elusive Nature of Peace: Why peace isn’t a default state and must be actively cultivated in today’s culture.
• Boundaries and People Pleasing: How saying “no” to others often means saying “yes” to yourself.
• Internal vs. External Peace: Andrew’s take on why peace starts within and radiates outward.
• The Cost of Prioritizing Peace: How setting boundaries may ruffle feathers but is essential for mental and emotional well-being.
• Breaking Free from Social Media Traps: How digital habits disrupt your calm and what to do about it.

Actionable Steps for Listeners:

1. Identify Peace Disruptors: Take stock of what steals your peace—whether it’s social media, overcommitments, or people-pleasing habits.
2. Set Clear Boundaries: Practice saying no to requests that drain your energy and don’t align with your values.
3. Declutter Your Space and Mind: Simplify your environment and offload mental clutter through journaling or mindfulness.
4. Digital Detox: Limit screen time and unfollow accounts that make you feel inadequate or stressed.
5. Create Peaceful Habits: Develop small rituals like gratitude journaling, breathwork, or soft lighting to promote calm.

Quotes:

Catherine’s Aha Moments:

• "Peace isn’t handed to you—you have to cultivate it, insist upon it, and believe you deserve it."
• "The cost of peace is often uncomfortable conversations and boundaries, but it’s always worth it."
• "Social media has a way of turning contentment into comparison."
• "People pleasers prioritize everyone else’s calm but destroy their own in the process."
• "Visual clutter is mental clutter. Simplifying your environment creates space for peace."

Andrew’s Aha Moments:

• "Peace is a muscle—flex it daily until calm becomes your default state."
• "You can choose peace instead of chaos at any moment, but it starts with awareness."
• "The people who push back against your boundaries are the ones who benefited most from you not having them."
• "Start with small habits, like breathing deeply or listening to spa music, to train your nervous system to embrace peace."
• "You can’t control the world outside of you, but you can control the world within you."

Glimmers of the Week:

• Andrew: Discovering the profound benefits of a 75-minute breathwork session, feeling energized and lighter afterward.
• Catherine: Cherishing a rare and beautiful week of one-on-one time with her dad, soaking in every moment with gratitude and presence.

Resources Mentioned:

In this heartfelt episode of 5 Year You, Andrew and Catherine take on the delicate topic of anger—how it manifests, why it’s often misunderstood, and how to manage it constructively. They share personal experiences, reflect on their individual relationships with anger, and discuss the importance of self-awareness and healthy outlets. Whether you’re prone to bottling emotions or experiencing explosive outbursts, this episode provides practical strategies for dealing with anger in ways that foster growth and maintain harmony.

• Understanding Anger: How anger is a natural emotion but requires thoughtful management.
• Self-Awareness Cues: Recognizing physical and emotional signs that anger is building.
• Healthy Outlets for Release: Practical tools like exercise, breathing techniques, and creative outlets for managing anger.
• Boundaries and Communication: How to let others know where you’re at emotionally to prevent escalation.
• Releasing the Pressure: Andrew’s Instant Pot analogy for anger management and why it’s important to find controlled ways to let emotions out.

1. Identify Triggers: Reflect on situations or behaviors that tend to ignite anger and start recognizing early cues.
2. Practice Deep Breathing: Use techniques like box breathing to calm your body and mind.
3. Create Healthy Habits: Incorporate regular exercise, journaling, or mindfulness practices to prevent anger from building.
4. Set Emotional Boundaries: Share where you are emotionally with those around you to create understanding and space.
5. Seek Connection: Talk to a trusted friend or therapist to work through unresolved anger.

• "You can feel however you want, but you can’t act however you want."
• "Anger is just an emotion; it’s not bad. What matters is how we choose to handle it."
• "Thirty minutes alone can be transformative—I call it my recharge time."
• "You deserve to have a calm life, and that starts with managing your emotions."
• "Being self-aware isn’t a destination; it’s an ongoing practice."

• "Anger is energy that needs to go somewhere—if it doesn’t, it festers inside."
• "The Instant Pot analogy: release your emotions gradually, or they’ll explode."
• "Deep breaths aren’t about fixing anger; they’re about creating space to respond better."
• "Helping someone else when you’re angry can shift your mood entirely."
• "Doing good feels good—it’s a great way to redirect your emotional state."

• Catherine: Attending her first hockey game and watching Wicked during a Thanksgiving trip to Canada with Andrew.
• Andrew: Spending American Thanksgiving with Catherine, enjoying shared meals and creating new traditions.

• The Anger Management Workbook for Women by Julie Catalano – A practical guide for understanding and managing anger.
• The Body Keeps the Score by Bessel van der Kolk – A deeper dive into how unresolved emotions impact the body.

In this empowering episode of 5 Year You, Andrew and Catherine unpack the myths and realities of confidence. They explore how confidence is not an innate trait but a skill that anyone can learn and develop over time. By sharing personal stories, practical strategies, and insights on overcoming self-doubt, they help listeners build the foundation for self-assuredness and resilience. This episode is a must-listen for anyone seeking to live more authentically and boldly.

Key Topics Covered:

• Confidence as a Skill: Catherine discusses how confidence is developed through practice and self-discovery, not something people are simply born with.
• Overcoming Fear of Judgment: How evolutionary instincts contribute to self-consciousness and strategies to push past fear.
• Trial and Error in Building Confidence: Andrew shares how persistence and vulnerability are key to improving confidence in new areas.
• Support Systems for Growth: The importance of surrounding yourself with people who encourage and uplift you.
• Confidence and Authenticity: Why confidence grows when you live in alignment with your true self.

Actionable Steps for Listeners:

1. Reframe Confidence: Treat it as a skill to develop, not a trait you either have or don’t.
2. Embrace Vulnerability: Be open to feedback and willing to try new things, even if they don’t go perfectly at first.
3. Write a Confidence List: Reflect on everything you’ve accomplished in your life, big or small, as a reminder of your capability.
4. Find Your Support Team: Surround yourself with people who uplift and encourage your growth.
5. Challenge Your Inner Critic: Engage with the voice of self-doubt and question its validity to break free from fear.

Quotes:

Catherine’s Aha Moments:

• "Confidence isn’t something you’re born with—it’s something you build."
• "The more you live in alignment with your authentic self, the more confidence becomes a natural result."
• "It takes time and practice to say, ‘That’s great for you, but this is what makes me happy.’"
• "Being self-conscious is a primal instinct—understanding it helps you move past it."
• "Confidence doesn’t mean being fearless; it means showing up despite the fear."

Andrew’s Aha Moments:

• "Confidence comes from surviving everything life has thrown at you and knowing you’ll figure it out again."
• "Your ego wants to keep you safe, but safety doesn’t always mean growth."
• "Vulnerability isn’t weakness—it’s the path to strength."
• "You’re not your inner critic; you’re the person who decides whether to listen to it."
• "Confidence is built through consistent effort and a willingness to be a beginner."

Glimmers of the Week:

• Andrew: Celebrating his son’s birthday and reflecting on the pride and joy his children bring him as they grow into amazing people.
• Catherine: Watching her son’s confidence shine as he bought and gave a flower to a girl he admires, and enjoying a heartfelt moment with her daughter over crepes.

Resources Mentioned:

• The Confidence Code by Katty Kay and Claire Shipman – A guide to understanding and developing confidence.
• Millionaire Mind Intensive – A

In this thought-provoking episode of 5 Year You, Andrew and Catherine explore the concept of "the trappings of success." They dive into how societal expectations and material pursuits can unintentionally create a life that feels more like a cage than a celebration. Sharing their personal experiences with chasing success and re-evaluating its cost, they offer actionable strategies for breaking free from these traps and aligning success with what truly brings joy and fulfillment.

Key Topics Covered:

• What are the Trappings of Success?: Understanding how material goals and societal standards can lead to a life that feels burdensome.
• The Emotional Cost of Success: Catherine shares her journey of downsizing her life and finding mental clarity by stepping away from societal expectations.
• Overcoming Busyness as a Coping Mechanism: Catherine explains how constant activity can prevent emotional processing and mindfulness.
• Shifting Perspective on Success: Andrew shares how reframing success as personal fulfillment instead of societal validation creates a more authentic life.
• Stuff and Simplification: Examining how material possessions can add unnecessary weight to life and how to prioritize utility and joy in your belongings.

Actionable Steps for Listeners:

1. Assess Your Current "Race": Are you running a race that’s truly yours, or are you following societal expectations? Take time to reflect on whether your goals align with your authentic self.
2. Downsize with Purpose: Evaluate your possessions and commitments to determine what adds value to your life and what creates unnecessary stress.
3. Redefine Success: Write down what success means to you. Remove societal and external influences from this definition.
4. Simplify Where Possible: Focus on things that bring genuine utility or joy. Start with one room, one category, or one habit at a time.
5. Embrace Quiet Moments: Create space for mindfulness by reducing busyness and allowing time for emotional reflection.

Quotes:

Catherine’s Aha Moments:

• "The trappings of success can feel more like a cage than an achievement."
• "Busyness is a trauma response—it keeps you from feeling your emotions."
• "Simplifying my life didn’t feel like failure; it felt like freedom."
• "You don’t have to live a life that looks good to others—focus on what feels good to you."
• "Authenticity is the pathway to happiness."

Andrew’s Aha Moments:

• "The things we want most often come with hidden costs—time, energy, and emotional strain."
• "What you chase should align with who you are, not who society tells you to be."
• "The walls of my dream house became the walls of my cage."
• "Reframing success as peace and fulfillment has been the most liberating shift of my life."
• "Possessions should serve your life, not control it."

Glimmers of the Week:

• Catherine: Surprisingly loves her coin laundry setup in her apartment—it’s streamlined her life and made laundry less of a chore!
• Andrew: Enjoyed a trip to Nashville with his son, attending a Predators game and visiting the Grand Ole Opry, a meaningful moment of connection and joy.

Resources Mentioned:

• Scarcity Brain by Michael Easter – Insights on how our instincts to acquire can hinder our...

Episode Overview:

In this episode of 5 Year You, Andrew and Catherine explore the challenges of letting go of relationships that no longer align with your personal growth. They share insights on how personal development can create shifts in your circle of friends, family, and colleagues and discuss the concept of “raising your vibration.” The hosts dive deep into setting boundaries, understanding the sunk cost fallacy in relationships, and recognizing when it’s time to create space for new connections. With empathy and honesty, they provide practical advice on navigating these changes while staying true to yourself.

Key Topics Covered:

• Why Letting Go is Necessary: Andrew explains how growth can naturally lead to shifts in relationships and why it’s okay for not everyone to stay in your life forever.
• Raising Your Vibration: Catherine describes how personal growth changes the energy you bring to relationships and attracts people aligned with your values.
• Boundaries and Pushback: The importance of setting boundaries and recognizing who supports your growth versus who resists it.
• Sunk Cost Fallacy in Relationships: Why time invested in a friendship or relationship doesn’t mean you have to keep it if it’s no longer serving you.
• Making Space for New Connections: Practical ways to create room for relationships that align with your authentic self.

Actionable Steps for Listeners:

1. Evaluate Your Relationships: Reflect on the five people you spend the most time with. Do they uplift you, or do they hold you back?
2. Set Boundaries: Practice saying no to behaviors or requests that don’t align with your growth.
3. Make Room for Growth: Consider creating space for new connections by reducing time spent with negative influences.
4. Embrace Contrast: Use challenging relationships as lessons to better understand what you value and need in your life.
5. Focus on Your Journey: Trust that as you grow, the right people will naturally be drawn to your energy and purpose.

Quotes:

Catherine’s Aha Moments:

• "Some people are meant to come into your life for a season, to teach you a lesson, but not to stay forever."
• "You can’t control other people’s journeys, only your own, so focus on being true to your authentic self."
• "Raising your vibration doesn’t mean cutting people off—it means attracting what aligns with who you’re becoming."
• "Negative comments are always about the person saying them, not you."
• "Living authentically is the best way to attract your tribe and find fulfilling relationships."

Andrew’s Aha Moments:

• "You only have so much space in your life—choose wisely who gets to share it with you."
• "Letting go of toxic relationships is not about rejection, it’s about making room for the right connections."
• "You’re an amalgam of the five people you spend the most time with—surround yourself with those who lift you up."
• "Raising your vibration means changing how you approach life and relationships—and the right people will follow."
• "No one can make you feel a certain way without your permission."

Glimmers of the Week:

• Andrew: Looking forward to a family trip to Nashville to enjoy BBQ, a hockey game, and a visit to the Grand Ole Opry.
• Catherine: Excited about her progress on Duolingo, learning French as a beginner and enjoying the journey of embracing imperfection.

Resources Mentioned: