This here, is EPISODE ELEVEN + the first official release inside our paid community. Moving forward, this section will now be an entirely private audio feed for our paid members- and will include even deeper dives designed to help you create a life you love.

For just $8 you can subscribe and join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you.

It’s time to become self-FULL 💁🏼‍♀️

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This here, is EPISODE TEN + the last official release inside our free community. Moving forward, our Love Notes section will now be transitioning to a private podcast feed for our paid members- and will include even deeper dives designed to help you create a life you love.

For just $8 you can subscribe and join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you.

It’s time to become self-FULL 💁🏼‍♀️

Attitude of Gratitude.

One of my favourite things I did back in my coaching days, was to help individuals become more joyful in their lives. There is nothing I love more than helping you recognize all the good in your life right now- and capitalize on that for even more.

Over the last few months (er… year) I’ve personally lost this as a regular practice- and it’s had a bigger effect on my life than I realized! Recently I wrote about the comparison trap I had fell into and how it was impacting my energy (see HERE for the article)- and I knew that I had to pull out of it somehow.

The thing I felt myself being called back to was a formal gratitude practice- and before I even realized it, I was ordering a new daily journal and pinning affirmations up on sticky notes beside my desk.

The truth is that gratitude used to play a really significant role in my life, and when I think back to the times when I was feeling the most grounded and successful… well, there’s no denying the correlation those two things had on one another.

Simply put: when you focus on the good in your life and genuinely feel happy/excited for those things… you shift into a higher emotional and vibrational state. And as we say all the time: what energetic state you are currently in, is what you get MORE of in your life.

Having an attitude of gratitude literally pays. It’s the fastest way to get everything you want- and all it takes is you slowing down long enough to appreciate just how rich and blessed your life already is.

So therefore today, we’re going to step into creating a gratitude practice for the week that will help us get closer to the life we want to live- because that’s literally the whole point.

Go ahead and dive into today’s audio transmission- and when you’re done with that, pop down below to the action section to see how you can integrate this into your life this week.

Action Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. In what ways can you slow down to appreciate more of the ‘good stuff’ that is already present in your life? How could we create an upward spiral- rather than a downward spiral?

The truth is that there are so many ways to make gratitude a regular part of your day- and no practice is better than another. The goal with this action step is to simply start appreciating more of what your life already offers, including the things that you might miss, overlook or not pay attention too normally.

Personally, I love having a formal journal that I can write in each day to set an intention, list out the things I am grateful for, and organize my day. I just recently picked up this one- and it is literally changing my life. Highly recommend!

However, you don’t need a new journal to add gratitude into your practice. You can begin with any journal or paper by writing out a list of things that you are grateful for- big and small.

I definitely suggest making this something you do daily, aiming for 5-10 items per day. This can include things like clean drinking water, getting enough sleep, a hug from a loved one, having a quite working space, the ability to walk without assistance- literally anything you can call to mind.

Our goal is to list out different items each day, and get good at finding things in our lives and environments to appreciate. Trust me, the longer you keep going with this, the easier it gets!

However if doing prompted questions or gratitude lists just aren’t your jam, you can also do what I like to call is a gratitude rampage, where you just list out loud, all the things that you are grateful for.

This can be fun and there’s no limit- just keep going until you’ve pointed out everything you can see/think of! Plus, you can also repeat this daily (which I highly recommend doing as well).

Finally, another option to implement for gratitude is to actually write a letter, send a text or call someone you love and extend the appreciation to that person. Let them know why you love them, what they do for you, and why it means so much!

This can be a really moving activity for both you and them, and trust me when I say that it can create something really special. We often don’t tell others enough, so this is a great activity for relationships.

Now it’s your turn! Which of these activities is speaking to you the loudest? Pick one (or multiple) and get started. Remember there is no ‘right or wrong’ way- just the way that feels the best to you.

So once you’ve moved through the audio and have decided what you’d like to implement, drop into the comments below with us and let us know what your planning to do! I’d love to know how you’re cultivating an attitude of gratitude this week.

Let’s continue to support each other on our way to building a self-full life.

🫶🏼

If you want more love notes like this

The 30 Something Bible is a one-stop-shop for all of your mid-life needs, with weekly written reflections on surviving life in your thirties, bingeable love-notes in audio format (just like this one), and monthly reset rituals to help you shed limitations and actually create a life worth living.

Inside of this publication you’ll find written reflections and personal musings designed to inspire and educate you, all related to the experiences I am currently navigating as a 33 year old woman.

The topics on these written pieces will vary with important areas of focus like identity growth and self-concept, relationships and communication, wealth and purpose, trauma healing and recovery- and so much more.

Choosing to subscribe for free gives you exclusive access to all of this and more- delivered straight to your inbox every single week. Best part? You can choose to read what aligns and skip what doesn’t based on what season you find yourself in right now.

Now, should you choose to upgrade and become a paid member you also receive:

• Exclusive access to The Healing Chapter; an entire (and ever evolving) library of healing resources, courses, programs and more.

• Monthly cacao connections; an intentionally timed and heart-centered call answering questions submitted by readers. Connect and get your questions answered in real time, by me!

• Advance registration, free tickets, replay access and exclusive discounts for all upcoming events and workshops, like full moon circles, live streams, retreats and more.

And finally, as a founding member, you’ll also receive access to the Self-FULL Mastermind; a two hour (live and recorded) call every month with other founding members, where we connect on video to share, reflect and release any blocks that might be getting in the way of truly loving ourselves.

From just $8/month. Cancel anytime.

Subscribe now

If you have any questions, or if this brought up something for you, let us know below in the comments so we can support each other on this journey to a self-full cup 🫶🏽

Love, Brianne xx

P.S. If something I shared today made you think, smile, or feel something deep inside- you can now buy me a tea to help fuel even more early morning creative sessions 💌

About the Author:

Hey there! I’m Brianne, the messy human behind The 30 Something Bible. I’m a full-time writer, speaker, and host of the Go Regulate Yourself podcast. Born and raised a small-town Alberta girl, I now spend six months a year travelling the globe in search of a slower, softer way of living.

Here, I write about navigating the changes and challenges that your 30’s can bring, how to heal and move past the difficult things you’ve experienced in your life, and all the ways to create a life more magical and delicious than your wildest dreams.

I’m so honoured to have you here in my little corner of the internet- and I hope that my journey inspires you to demand more for your life. Thanks for being here!

💬 Feel free to like or comment on this newsletter so more Substack users can find it!

This here, is EPISODE NINE.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Celebration as a baseline.

One of the things that I taught often back in my ‘coaching’ days, was just how important the concept of celebration is. Why?

Well, because how you recognize and appreciate the efforts you’re already making, determines how much future success you will have- and the energy of what those future successes look like.

Lately I’ve been really focusing on celebrating a lot in my life, and as a result, it has also forced me to pay attention to who else in my life is currently celebrating me too.

One of the things I’ve noticed is that I have ‘friends’ who are actually less supportive than strangers, who haven’t read or listened to any of my content, and who I suppose, don’t really have my back in the way that I thought they did.

Thus, this has made me recognize that my cup is being drained without me even realizing- because instead of being excited to celebrate my success and share it with those around me, I’ve unconsciously been ‘stuffing it down’ and dimming my light.

This is something I believe is quite common, that we all struggle with from time to time- and today, we’re gonna talk about it.

It’s time to release this for good, step fully into the energy of celebration, and pay attention to those who are actually celebrating us. Our self-FULL cup depends on it!

Therefore, go ahead and dive into today’s audio transmission- and then pop down below to the reflection section to see how you can integrate this into your life this week.

Reflection Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. What role does the energy of celebration currently play in your life?

Do you feel that you are someone who celebrates the good things that happen in your life? Does that apply to BOTH the big and little (sometimes miniscule) things? Could you perhaps do a better job at celebrating more in your life to maximize this energy?

And when you zoom out from here… what does the circle that surrounds you currently feel like in this department? Do you feel that you are surrounded by people who raise you up, have your back, cheer you on and celebrate every single move that you make?

Or, does it feel like people in your life couldn’t be bothered to reach out, hit the like button, send words of encouragement or anything of that nature?

The truth is that the energy of celebration directly impacts how full our cup (and our life) is. When this is stifled or dimmed, it can result in us feeling like we are being held back or that what we are doing isn’t as special as what we think it is.

In either case? It changes how we show up- and as a result, what becomes possible for us moving forward. You owe it to yourself to consider the ways in which you can adjust your own ‘celebration protocol’… and then to also pay attention to how this applies to those who surround you.

Spend sometime sitting with the questions above, either in a meditation or journaling format, and consider what changes you’d like to implement into this week regarding this concept.

Once you’ve moved through the audio and have reflected upon the changes you’d like to see, drop into the comments below with us and let us know what this brought up for you today. I’d love to know what role celebration currently plays in your life!

Let’s continue to support each other on our way to building a self-full life.

🫶🏼

If you want more love notes like this

The 30 Something Bible is a one-stop-shop for all of your mid-life needs, with weekly written reflections on surviving life in your thirties, bingeable love-notes in audio format (just like this one), and monthly reset rituals to help you shed limitations and actually create a life worth living.

Inside of this publication you’ll find written reflections and personal musings designed to inspire and educate you, all related to the experiences I am currently navigating as a 33 year old woman.

The topics on these written pieces will vary with important areas of focus like identity growth and self-concept, relationships and communication, wealth and purpose, trauma healing and recovery- and so much more.

Choosing to subscribe for free gives you exclusive access to all of this and more- delivered straight to your inbox every single week. Best part? You can choose to read what aligns and skip what doesn’t based on what season you find yourself in right now.

Now, should you choose to upgrade and become a paid member you also receive:

• Exclusive access to The Healing Chapter; an entire (and ever evolving) library of healing resources, courses, programs and more. Launching this July: a 20-week trauma healing and self-discovery program called ‘Coming Home To You’.

• Monthly cacao connections; an intentionally timed and heart-centered call answering questions submitted by readers. Connect and get your questions answered in real time, by me!

• Advance registration, free tickets, replay access and exclusive discounts for all upcoming events and workshops, like full moon circles, live streams, retreats and more.

And finally, as a founding member, you’ll also receive access to the Self-FULL Mastermind; a two hour (live and recorded) call every month with other founding members, where we connect on video to share, reflect and release any blocks that might be getting in the way of truly loving ourselves.

From just $8/month. Cancel anytime.

Subscribe now

If you have any questions, or if this brought up something for you, let us know below in the comments so we can support each other on this journey to a self-full cup 🫶🏽

Love, Brianne xx

P.S. If something I shared today made you think, smile, or feel something deep inside- you can now buy me a tea to help fuel even more early morning creative sessions 💌

About the Author:

Hey there! I’m Brianne, the messy human behind The 30 Something Bible. I’m a full-time writer, speaker, and host of the Go Regulate Yourself podcast. Born and raised a small-town Alberta girl, I now spend six months a year travelling the globe in search of a slower, softer way of living.

Here, I write about navigating the changes and challenges that your 30’s can bring, how to heal and move past the difficult things you’ve experienced in your life, and all the ways to create a life more magical and delicious than your wildest dreams.

I’m so honoured to have you here in my little corner of the internet- and I hope that my journey inspires you to demand more for your life. Thanks for being here!

💬 Feel free to like or comment on this newsletter so more Substack users can find it!

This here, is EPISODE EIGHT.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Pay Attention To Where You Cast.

As you heal and begin to demand more for your life- one of the things that often shifts and changes first is your relationships and the people that you are willing to allow in your life.

During this time you begin to put in boundaries, say no, and decide that you want to be treated better… which is all incredible. But what happens when someone you’ve distanced yourself from, cut out, or simply don’t like, can’t be avoided?

Maybe your boss at work is a jerk but you don’t have the luxury of quitting until you find another job- or maybe you’re like me, and sometimes at family outings, you still have to see people who are no longer a part of your life.

Whatever the reason might be- there are ways to make it easier on yourself so that you’re not suffering or wreaking havoc on your mental health. And today? We’re gonna talk about one of my favourite tools for this, which is unhooking.

Not only is this process incredible for decreasing the stress and tension that can be present from other people- but it is also a fabulous way to pay attention to where you yourself, might be ‘casting’ your own energy. So let’s dive into it, shall we?

Go ahead and dive into today’s audio transmission, and then pop down below to the action section to see how you can integrate this into your life this week.

Action Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. Are there any situations in your life where you might be unable to avoid interactions with certain individuals that might otherwise drain your energy?

Are there people you’ve cut out or went no contact with that you are forced to be around?

Do you normally leave these interactions feeling low, gross or completely stressed out?

If so, you’re not alone. Take some time to think about when and where this resonates the strongest for you- and then make a plan to implement this process.

Sometimes it can be helpful to practice with this on your own, even before you come into contact with them so that you know how and what to visualize.

Find a method that works best for you, but remember, there isn’t a ‘right’ way to do this. Whatever feels right or most natural to you, is the best way for you to do this.

Once you’ve moved through the audio and made a plan to begin implementing this, drop into the comments below with us and let us know what this brought up for you today.

Let’s continue to support each other on our way to building a self-full life.

If you want more love notes like this

The 30 Something Bible is a one-stop-shop for all of your mid-life needs, with weekly written reflections on surviving life in your thirties, bingeable love-notes in audio format (just like this one), and monthly reset rituals to help you shed limitations and actually create a life worth living.

Inside of this publication you’ll find written reflections and personal musings designed to inspire and educate you, all related to the experiences I am currently navigating as a 33 year old woman.

The topics on these written pieces will vary with important areas of focus like identity growth and self-concept, relationships and communication, wealth and purpose, trauma healing and recovery- and so much more.

Choosing to subscribe for free gives you exclusive access to all of this and more- delivered straight to your inbox every single week. Best part? You can choose to read what aligns and skip what doesn’t based on what season you find yourself in right now.

Now, should you choose to upgrade and become a paid member you also receive:

• Exclusive access to The Healing Chapter; an entire (and ever evolving) library of healing resources, courses, programs and more. Launching this July: a 20-week trauma healing and self-discovery program called ‘Coming Home To You’.

• Monthly cacao connections; an intentionally timed and heart-centered call answering questions submitted by readers. Connect and get your questions answered in real time, by me!

• Advance registration, free tickets, replay access and exclusive discounts for all upcoming events and workshops, like full moon circles, live streams, retreats and more.

And finally, as a founding member, you’ll also receive access to the Self-FULL Mastermind; a two hour (live and recorded) call every month with other founding members, where we connect on video to share, reflect and release any blocks that might be getting in the way of truly loving ourselves.

From just $8/month. Cancel anytime.

Subscribe now

If you have any questions, or if this brought up something for you, let us know below in the comments so we can support each other on this journey to a self-full cup 🫶🏽

Love, Brianne xx

P.S. If something I shared today made you think, smile, or feel something deep inside- you can now buy me a tea to help fuel even more early morning creative sessions 💌

About the Author:

Hey there! I’m Brianne, the messy human behind The 30 Something Bible. I’m a full-time writer, speaker, and host of the Go Regulate Yourself podcast. Born and raised a small-town Alberta girl, I now spend six months a year travelling the globe in search of a slower, softer way of living.

Here, I write about navigating the changes and challenges that your 30’s can bring, how to heal and move past the difficult things you’ve experienced in your life, and all the ways to create a life more magical and delicious than your wildest dreams.

I’m so honoured to have you here in my little corner of the internet- and I hope that my journey inspires you to demand more for your life. Thanks for being here!

💬 Feel free to like or comment on this newsletter so more Substack users can find it!

This here, is EPISODE SEVEN.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Discovering The Root.

We all have moments in life where we face unexpected, and sometimes reoccurring, problems in life- and no matter what we ‘do’, they seem to keep resurfacing again and again.

When this happens, we generally focus our attention and energy on what we believe is the most ‘logical’ area that these problems seem to be arising from. Which makes sense on paper… but might actually be hurting us in the long run. For example:

Fight with our spouse? The problem is obviously the relationship.

More money going out than coming in? I must need to work harder.

Feeling overwhelmed at your job? My boss is a jerk.

These might seem like natural ‘causations’- and in a way, they can be. But what if I told you that they probably aren’t the main reason… and the ‘root cause’ actually goes much deeper than that?

Today we’re exploring where our physical problems are really coming from, and how to peel back the layers and assess what is causing these things to keep showing up for you in your life.

Chances are, you might even know what these ‘roots’ are already- and it’s probably something that you’ve been ignoring, putting off or procrastinating for a while.

If that’s the case, then today is going to be exactly what you need to hear.

Go ahead and dive into today’s audio transmission, and then pop down below to the reflection section to think about how you can integrate this further in your life.

Reflection Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. What might actually be the ‘root cause’ behind the problems that you are facing in your life?

Today’s topic requires a lot of introspection and self-analysis. I recommend carving out 30 minutes of your day today or this week, for you to sit in a quiet, distraction-free zone and allow yourself to process this.

If you were to ask yourself, “what is the biggest problem that I am facing in my life right now”, what would that be? What seems to be causing the biggest challenges or headache for you? And where do you ‘think’ that problem is currently originating from?

Now take a step back from that and ask yourself- if this wasn’t actually creating the problem, then what might actually be?

Is there a wound that hasn’t fully healed? A limiting belief that is driving your reactions or actions? A unconscious fear of something in your reality? A lack of boundaries or perhaps not speaking up for yourself?

If you can allow yourself to get still and quiet- I promise you that the answers will come. Personally, I’ve noticed a tremendous shift in my life and certain challenges I was facing (like my weight!) in just a few days, once I fully set down and released the things I was still carrying in my life.

The power of change and getting the results that you want in your life is dependent upon your ability to assess this for yourself- and of course, focus your attention on the root cause of your problems.

Once you’ve moved through the audio and carved time to reflect upon the challenges your facing in your life, drop into the comments below with us and let us know what this brought up for you today.

Let’s continue to support each other on our way to building a self-full life.

If you want more love notes like this

The 30 Something Bible is a one-stop-shop for all of your mid-life needs, with weekly written reflections on surviving life in your thirties, bingeable love-notes in audio format (just like this one), and monthly reset rituals to help you shed limitations and actually create a life worth living.

Inside of this publication you’ll find written reflections and personal musings designed to inspire and educate you, all related to the experiences I am currently navigating as a 33 year old woman.

The topics on these written pieces will vary with important areas of focus like identity growth and self-concept, relationships and communication, wealth and purpose, trauma healing and recovery- and so much more.

Choosing to subscribe for free gives you exclusive access to all of this and more- delivered straight to your inbox every single week. Best part? You can choose to read what aligns and skip what doesn’t based on what season you find yourself in right now.

Now, should you choose to upgrade and become a paid member you also receive:

• Exclusive access to The Healing Chapter; an entire (and ever evolving) library of healing resources, courses, programs and more. Launching this July: a 20-week trauma healing and self-discovery program called ‘Coming Home To You’.

• Monthly cacao connections; an intentionally timed and heart-centered call answering questions submitted by readers. Connect and get your questions answered in real time, by me!

• Advance registration, free tickets, replay access and exclusive discounts for all upcoming events and workshops, like full moon circles, live streams, retreats and more.

And finally, as a founding member, you’ll also receive access to the Self-FULL Mastermind; a two hour (live and recorded) call every month with other founding members, where we connect on video to share, reflect and release any blocks that might be getting in the way of truly loving ourselves.

From just $8/month. Cancel anytime.

Subscribe now

If you have any questions, or if this brought up something for you, let us know below in the comments so we can support each other on this journey to a self-full cup 🫶🏽

Love, Brianne xx

P.S. If something I shared today made you think, smile, or feel something deep inside- you can now buy me a tea to help fuel even more early morning creative sessions 💌

About the Author:

Hey there! I’m Brianne, the messy human behind The 30 Something Bible. I’m a full-time writer, speaker, and host of the Go Regulate Yourself podcast. Born and raised a small-town Alberta girl, I now spend six months a year travelling the globe in search of a slower, softer way of living.

Here, I write about navigating the changes and challenges that your 30’s can bring, how to heal and move past the difficult things you’ve experienced in your life, and all the ways to create a life more magical and delicious than your wildest dreams.

I’m so honoured to have you here in my little corner of the internet- and I hope that my journey inspires you to demand more for your life. Thanks for being here!

💬 Feel free to like or comment on this newsletter so more Substack users can find it!

This here, is EPISODE SIX.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Connect with yourself.

When life gets busy and challenges pop up, most of us tend to deal with the stress and overwhelm of that by attempting to ‘do more’. But do you know what really happens in those moments?

The truth is that we quickly go into sacrificing the self. Any time, care or attention we’d normally give ourselves each day is often the first thing to be forgotten- and suddenly we’re wondering why we feel so dam off.

This past week for me has been filled with challenges- the unexpected kind that require solutions, problem solving and a lot of my energy. The old me would normally have went down this very path, and been left feeling worse than when she started.

But this time, I worked on implementing a simple practice that I learned a few years ago that completely changed the game for me- and that is what I am sharing with you today.

Grounding ourselves and moving through complicated emotions like overwhelm or anxiety doesn’t have to be something that requires a lot of energy or time. In fact, we can often get clear on what we’re feeling and be able to shift it in just a matter of minutes- and all it requires is getting still and connecting with yourself.

Therefore today we’re going to walk through a very simple process that you can utilize anytime you’re feeling stressed or anxious- so that you can continue to care for yourself, crush your to-do list, and achieve your goals.

Because after all, a self-full cup starts with the self.

Go ahead and dive into today’s audio transmission, and then pop down below to the reflection section to think about how you can integrate this further in your life.

Reflection Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. When’s the last time you told yourself that you love you?

Connecting to ourselves can seem silly in the beginning of a self-love journey, and often be a step that we overlook or want to skip. But the truth is that this is the most crucial step that you can take to creating a self-full cup… and not JUST in times of immense challenge either.

Spend sometime sitting with the questions below, preferably in a quiet, distraction-free zone- and see what comes up for you. There is likely a lot of wisdom hiding within you that can help you shift how you’re showing up in your life right now, so that things feel better and you get the results that you actually desire.

To start, I invite you to explore what it is that you’re feeling right now. Do you feel stressed? Frustrated? Overwhelmed? Anxious? Fearful? Annoyed?

What is the primary emotion that you are feeling right now, and why is it actually showing up for you? What do you believe is the underlying cause (belief, fear) that is driving you to feel this way?

Is it valid? Why might this NOT be true? Can you allow yourself to release it?

In what ways can you show yourself some extra love right now? What reminders or self-talk do you need to give yourself (or your inner child) to feel safe, loved, worthy, happy, etc. right now?

What is the new story or belief that you’d like to replace this with moving forward?

Take your time and actually write your answers out, pen to paper. There is always something underlying hiding behind how we are feeling, and the only way we truly ‘shift it’ is by acknowledging what that is.

Ignoring, stuffing down, or trying to run from/avoid our emotions will only lead to them coming back stronger- and so it is important to truly connect with yourself here.

Creating a self-full life begins (and ends) with the self. Give yourself this time to be present, connect and discover- and you might just be surprised by how quickly you move through what is coming up for you right now.

Continue to use this practice throughout your days moving forward, either when challenges are present OR when you just want to send yourself a little more love.

Once you’ve moved through the audio, the practice and the questions, drop into the comments below with us and let us know what came up for you.

Let’s continue to support each other on our way to building a self-full life.

If you want more love notes like this

The 30 Something Bible is a one-stop-shop for all of your mid-life needs, with weekly written reflections on surviving life in your thirties, bingeable love-notes in audio format (just like this one), and monthly reset rituals to help you shed limitations and actually create a life worth living.

Inside of this publication you’ll find written reflections and personal musings designed to inspire and educate you, all related to the experiences I am currently navigating as a 33 year old woman.

The topics on these written pieces will vary with important areas of focus like identity growth and self-concept, relationships and communication, wealth and purpose, trauma healing and recovery- and so much more.

Choosing to subscribe for free gives you exclusive access to all of this and more- delivered straight to your inbox every single week. Best part? You can choose to read what aligns and skip what doesn’t based on what season you find yourself in right now.

Now, should you choose to upgrade and become a paid member you also receive:

• Exclusive access to The Healing Chapter; an entire (and ever evolving) library of healing resources, courses, programs and more. Launching this July: a 20-week trauma healing and self-discovery program called ‘Coming Home To You’.

• Monthly cacao connections; an intentionally timed and heart-centered call answering questions submitted by readers. Connect and get your questions answered in real time, by me!

• Advance registration, free tickets, replay access and exclusive discounts for all upcoming events and workshops, like full moon circles, live streams, retreats and more.

And finally, as a founding member, you’ll also receive access to the Self-FULL Mastermind; a two hour (live and recorded) call every month with other founding members, where we connect on video to share, reflect and release any blocks that might be getting in the way of truly loving ourselves.

From just $8/month. Cancel anytime.

Subscribe now

If you have any questions, or if this brought up something for you, let us know below in the comments so we can support each other on this journey to a self-full cup 🫶🏽

Love, Brianne xx

P.S. If something I shared today made you think, smile, or feel something deep inside- you can now buy me a tea to help fuel even more early morning creative sessions 💌

About the Author:

Hey there! I’m Brianne, the messy human behind The 30 Something Bible. I’m a full-time writer, speaker, and host of the Go Regulate Yourself podcast. Born and raised a small-town Alberta girl, I now spend six months a year travelling the globe in search of a slower, softer way of living.

Here, I write about navigating the changes and challenges that your 30’s can bring, how to heal and move past the difficult things you’ve experienced in your life, and all the ways to create a life more magical and delicious than your wildest dreams.

I’m so honoured to have you here in my little corner of the internet- and I hope that my journey inspires you to demand more for your life. Thanks for being here!

💬 Feel free to like or comment on this newsletter so more Substack users can find it!

This here, is EPISODE FIVE.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Where are your time leaks?

If you were to look around at your life right now- where would you say that you are spending the majority of your energy when you’re not working, eating or sleeping? Specifically, where is your time going, and is it actually being invested in something that you’re happy about?

The truth is that most of us will have things filling up the ‘nooks and crannies’ of our day that are total time-wasters. Think of these things like thieves of time- leaving us feeling moody or irritated, giving us no real value in our lives.

These ‘things’ can be anything from holding onto anger or frustration longer than necessary, binge watching too many Netflix episodes, getting stuck on long phone calls with a toxic friend- or more.

But for me? The biggest thief of my time lately has been doom-scrolling on social media. Or even more specifically, getting pulled into reading the comments on posts and reels that have absolutely nothing to do with me or my life.

Therefore, in today’s audio we explore why thieves of time like this are a huge block to having a self-full cup, and why we want to work on reducing or eliminating them from our lives for our greatest benefit.

I’ll walk you through exactly what I’ve been doing to combat this in my own life, what changes I am seeing in my life as a result, and how you can do this too- starting this week.

Go ahead and dive into today’s audio transmission, and then pop down below to the action section to make some changes to this area of your life.

Action Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. If you had to guess, where would you say that your greatest thief of time is?

The truth is, if we’re being honest, there is probably more than one. But for the sake of today and our action step this week- let’s attempt to focus on one area. Ideally, that would be the biggest or greatest time-waster, but if that seems too challenging you can choose to focus on an easier one instead.

Once you’ve decided on what that will be, I invite you to spend a few minutes sitting with and considering this area. In what ways is this thing currently showing up and taking away your time? How many hours are you wasting? If you were to get that time back, what could you fill it with instead? How much more energy would you have?

Most importantly- what can you do to get this time back?

Chances are, you likely already have some ideas in mind about how you can set down that thing, say no, choose something else, or begin to form a new habit- like I am with the app I am using to block social media access.

Make a plan of action to begin reducing or eliminating this time waster from your life this week. Try to stick to the changes for at least seven days, and see what benefits you experience as a result.

When you’ve decided what you’re working on for this week, drop below into the comments and share it with us so we can support each other.

Resources Mentioned

Is Your Time Being Stolen? | Listen Here

Brick App | Download Here

If you want more love notes like this

The 30 Something Bible is a one-stop-shop for all of your mid-life needs, with weekly written reflections on surviving life in your thirties, bingeable love-notes in audio format (just like this one), and monthly reset rituals to help you shed limitations and actually create a life worth living.

Inside of this publication you’ll find written reflections and personal musings designed to inspire and educate you, all related to the experiences I am currently navigating as a 33 year old woman.

The topics on these written pieces will vary with important areas of focus like identity growth and self-concept, relationships and communication, wealth and purpose, trauma healing and recovery- and so much more.

Choosing to subscribe for free gives you exclusive access to all of this and more- delivered straight to your inbox every single week. Best part? You can choose to read what aligns and skip what doesn’t based on what season you find yourself in right now.

Now, should you choose to upgrade and become a paid member you also receive:

• Exclusive access to The Healing Chapter; an entire (and ever evolving) library of healing resources, courses, programs and more. Launching this July: a 20-week trauma healing and self-discovery program called ‘Coming Home To You’.

• Monthly cacao connections; an intentionally timed and heart-centered call answering questions submitted by readers. Connect and get your questions answered in real time, by me!

• Advance registration, free tickets, replay access and exclusive discounts for all upcoming events and workshops, like full moon circles, live streams, retreats and more.

And finally, as a founding member, you’ll also receive access to the Self-FULL Mastermind; a two hour (live and recorded) call every month with other founding members, where we connect on video to share, reflect and release any blocks that might be getting in the way of truly loving ourselves.

From just $8/month. Cancel anytime.

Subscribe now

If you have any questions, or if this brought up something for you, let us know below in the comments so we can support each other on this journey to a self-full cup 🫶🏽

Love, Brianne xx

P.S. If something I shared today made you think, smile, or feel something deep inside- you can now buy me a tea to help fuel even more early morning creative sessions 💌

About the Author:

Hey there! I’m Brianne, the messy human behind The 30 Something Bible. I’m a full-time writer, speaker, and host of the Go Regulate Yourself podcast. Born and raised a small-town Alberta girl, I now spend six months a year travelling the globe in search of a slower, softer way of living.

Here, I write about navigating the changes and challenges that your 30’s can bring, how to heal and move past the difficult things you’ve experienced in your life, and all the ways to create a life more magical and delicious than your wildest dreams.

I’m so honoured to have you here in my little corner of the internet- and I hope that my journey inspires you to demand more for your life. Thanks for being here!

💬 Feel free to like or comment on this newsletter so more Substack users can find it!

This here, is EPISODE FOUR.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Slumber Fit For A Queen.

There was a time (yearssss ago), where I was convinced that I thrived on zero sleep, energy drinks and a packed schedule. The truth? I was barely surviving-

and each time I made the choice to limit or restrict my sleep, there were massive consequences in my life (like not having the energy to even take care of myself).

In recent years, I’ve learned how to shamelessly prioritize sleep, and WOW… has it ever made a difference in my life. Not just how I feel, but in my self-care, my motivation, my productivity, my mood and so much more.

The reason? Well, sleep is part of the foundation of what makes a self-full life. And you cannot show up in your life effectively as the queen that you are, unless you actually have the energy to do so.

Working out? Challenging without sleep. Eating well? Impossible without sleep. Achieving those goals and checking items off your to-do list? FORGET ABOUT IT.

So needless to say, today? We’re chatting all about your sleep hygiene routines, how the simplest and smallest changes can actually lead to the greatest results, and most importantly- what to actually DO to improve the quality of your sleep.

Go ahead and dive into today’s audio transmission, and then pop down below to the action section to make some changes to this area of your life.

Action Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. What does the area of sleep currently look like for you?

Are you surviving or thriving? Are you limiting or restricting your sleep? Do you wake up feeling groggy and exhausted? Are your energy and health routines impacted throughout the day because of how well you slept the night before?

Consider everything- not just the quality and quantity of what your sleep routines look like, but what you can you actually implement or change to see improvement in them?

Today’s audio discussed a lot of specific steps that I personally take to ensure that I am getting the best sleep possible- but what feels like it is doable to you?

Remember that the steps you take do not have to be massive. In fact, sometimes the smallest and simplest steps can lead to the greatest outcomes. So what feels like it is most achievable right now?

Maybe it’s getting an eye mask or darkening your room. Perhaps it’s distancing from devices before bed, or using your favourite relaxing essential oil. Maybe it’s doing a short meditation or stretch before you climb into the sheets.

Decide what steps you will implement this week to create a sleep sanctuary for yourself, so that you can show up as the queen that you are in your life.

When you’ve decided what step that will be, drop below into the comments and share with us what you plan to implement. And if there are certain things that you do for your own sleep routine that weren’t mentioned- please share those with us too!

I’ll catch you in the next episode.

True Queens Sleep Well,

Brianne xx

This here, is EPISODE THREE.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Those Closest To You.

One of the most complicated areas of our lives to navigate in the midst of healing, growth and change… is relationships.

I’ve always believed that people are here for either a season, a reason or a lifetime- and most of them? They fit into those first two categories.

As we enter our thirties and begin to truly find ourselves (and put ourselves first), we start to realize what relationships are equal give and take- and which are not.

Some relationships fill our cups, make us feel good, and excite us to be a part of. Other relationships deplete our energy, leave us feeling funky, and can cause us to walk on eggshells each time we interact.

It’s taken me a long time to realize the difference between these two- but lately? I’ve been making a conscious effort to ‘assess’ and make changes. I want (and deserve) to have people in my life who raise me up, have my back, and contribute equally to the relationship we have.

And you know what? You deserve that too.

Therefore, in today’s audio, we’re chatting about exploring the areas of relationships, how to tell if certain relationships are not giving you what you need- and most importantly, what to do about it if they are not.

Go ahead and dive into today’s audio transmission, and then pop down below to the reflection section to think about the next steps that you can take.

Reflection Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. What do the relationships closest to you currently look like?

Are they supportive? Loving? Equal give and take? Or… do you constantly find yourself pouring from your cup into theirs- and never feeling full?

Most importantly… how do you feel when you are with those people? And how do you feel afterwards, when you’ve left those interactions? If you feel anything but good (nervous, anxious, stressed, low energy, sad, disappointed, fearful)- then this is an area to explore deeply.

Spend some quiet, uninterrupted time exploring what comes up for you in each of these areas and why you are feeling that way. Once you’ve reflected on each of the relationships closest to you (or maybe just the one that sticks out the most), consider what changes might need to happen in order for this relationship to continue.

Some might need distance, while others might need boundaries. And in some cases? You might decide that the relationship is not worth salvaging. But the only one who can decide that is you, and reflection is required in order to make change.

When you’ve sat with this, drop below into the comments and share with us what came up for you in today’s episode. Lets support each other in creating and cultivating healthier relationships for the good of our ‘self’!

I’ll catch you in the next episode.

Choosing you always,

Brianne xx

This here, is EPISODE TWO.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Embodiment Through Action.

In all the years of coaching that I did, one of my favourite core pillars to teach on was about identity and embodiment. Specifically, how we close the gap between who we are now- and who we most want to be.

Right now (if you’re like the rest of us) you likely see these two things as different, separate places. As if there is a long way to go or a lot of things that must ‘change’ in order for you to be who you want to be, and have all that you want to have.

And the truth is that this division isn’t nearly as big as you are making it out to be.

In fact… you can actually step into the identity of the person you want to be right now- in this very moment.

The future you? The one who has the things and does the things you dream about? She’s showing up in her life in a very specific way.

In how she speaks about herself. In how she prepares for the week ahead. In what she holds a priority. And in the things that she does and does not do.

Basically? She’s taking action in her life in a way that gets her results.

And you can step into her shoes and begin embodying those exact steps today, through the actions that you take and how YOU prepare for your week ahead.

Listen to the audio above, and let’s talk about how to do this through ‘love lists’.

Action Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. Have you been consciously embodying the future version of you through the actions you take- or is there a division between that and how you’re showing up right now?

Today’s action step is to complete a ‘Love List’ for the week ahead to outline your priorities, get organized, and plan for where your attention or energy will go.

Spend some time thinking about how the version of you who ‘has everything she wants’ is showing up in her own life. If that version of you was looking at her week ahead- what would she want to focus on? What tasks would she want to complete?

Create a love list by writing down all the things that you would LOVE to accomplish this week that would help you step into her shoes and achieve the goals that you desire.

Think about all areas of health, business or career, home or family, finances and more. It doesn’t matter what the task is- if you think it will support you in being your best self and is something that you want to do, write it down.

Once you have your list for the week completed, pop down to the comments below and share with us- what are you working on this week? What did today’s audio bring up for you, and what are you shifting energetically within yourself to embody HER?

I’ll catch you in the next episode.

You’re already her,

Brianne xx

This here, is EPISODE ONE.

Join us every Sunday for this weekly audio feature where we get obsessed with helping you create a life that is centered around you. It’s time to become self-FULL.

Believing In Your Worth

Where you are at in your life right now is a direct result of what you believe to be true about yourself- specifically, what you believe that you are worthy of.

The risks that you take, the choices that you make, the things you allow yourself to have or go after, are all influenced by what you believe is possible for you.

And this? This is the foundation behind all self work-

because we cannot truly make changes in our life unless we are willing and able to change this core belief about ourselves.

So today, we’re going to talk about the importance of believing in your worth- and why it is your job (and responsibility) to get behind this.

Reflection Time.

Take a few moments to sit with today’s audio and think about what this brought up for you. When you think about your own self-worth, how would you describe this?

Are there certain things that you’ve allowed yourself to go after because you believed you were worthy of them, versus things that you’ve struggled with because you did not?

Perhaps you are in a wonderful relationship because you believe that you’re worthy of love- but at the same time struggle with finances because being worthy of money doesn’t quite sit the same.

Spend a couple minutes thinking about all areas of your life as they are right now- and consider any changes you’d like to make moving forward to fully own your worth.

Feel free to journal these out on your own, or share them below with us in the comments so that we can talk about it!

Believing in your worth,

Brianne xx

You’ve done it. You’ve arrived my friend- and I am so happy to welcome you here to this brand new section of love, sunday.

This here, is your LOVE NOTES.

A new, weekly audio feature where we can connect in a little bit of a deeper way, so that we can help you create a life that is centered around you. A life where you can effortlessly take care of yourself, where you love yourself deeply, and where everything you do is self-FULL (not selfish).

Why Love Notes?

Let’s be honest. If there’s one thing that we struggle with collectively as women (and human beings), it’s learning to put ourselves first. We’re often quick to deprioritize our own needs, swallow our desires, and bite our tongues out of fear of what people might think about us.

We show up as we’ve been told to. Polite. Quiet. Non-confrontational.

We think we’re doing the right thing by not rocking the boat and stifling our emotions. But in the long-term? We’ve literally rewired our brain and body with the belief that it is unsafe to be us. That we’re not worthy of what we want. That our needs don’t matter. And that we are required to sacrifice ourselves for the good of everyone else.

Now I don’t know about you… but I’ve lived my entire life operating like this, and it’s gotten me absolutely nowhere. I’ve held onto the relationships that were draining me a little too long, I’ve said yes to things that I didn’t want to do, I’ve poured into the cups of others when my own was depleted, and I’ve turned my back on my own desires out of a need to please others.

I’ve given. I’ve sacrificed. I’ve bent over backwards more times than I can count.

And you know what? Each and every time, I was left with a sour taste in my mouth, and a feeling of deep disappointment for the way I treated myself. I never ‘got ahead’ in any area of my life, and I certainly never gained more love, worth or respect from anyone in my life.

In fact, the more that I became ‘self-less’… the less of myself actually existed.

So what I essentially realized a couple of years ago (and what I’ve been making a priority in my life for the last year now), is that taking care of myself and becoming obsessed with myself and my life is not selfish.

It’s actually self-FULL. Because when my life is full, and when I am my most happy, my most grounded, my most centred- the more it ripples outward, and everything in my life is positively impacted as a result.

Let me say that again.

The more I focus on ‘me’, the more energy I have to pour into every area of my life.

Which means, right before my eyes, my relationships, my health, my marriage, my finances, and my business, are all rapidly improving. It all grows when I do.

And if this is possible for me… well, it means it’s possible for you too.

So, the Love Notes?

They have been designed with you in mind. Because I believe that one of the hardest parts of navigating your 30’s, is reprogramming what you’ve been taught about yourself and your existence in this world-

and I believe that the single-most beneficial thing that I can offer you, is teaching you how to love yourself more through my own realizations and experiences.

Here’s What To Expect:

Moving forward, I’ll be dropping into your inbox every Sunday with your weekly Love Note. This will include a bingeable audio recording that is 10 minutes in length or less, so that you can easily listen to these no matter what you find yourself doing.

The goal is to help you create a life that is centered around ‘you’, and our weekly topics will vary depending on what I’m noticing come up most frequently in the physical or online world, my own personal insights or reflections, or perhaps even what you’ve personally requested for me to include.

My desire is to help you begin to make changes in your life that help you deepen your connection to yourself, create more presence and slowness, bring pleasure and joy into every moment of every day- and of course, help you fall head-over-heels in love with every single part of yourself.

Finally, at the end of each audio recording, I will be including a reflection piece or action step for you to take forward with you into your week so that you can actually begin to see results in your own life.

This might be a journal prompt for you to answer on your own or in the comments below, a question for you to ask someone in your life, or an actual task for you to complete- like saying no to something or someone, putting in a boundary, or even buying yourself a small gift, like a fancy cup of coffee or a single flower.

The point is for you to take small (and relatively cost-free) steps towards romanticizing your life and becoming obsessed with yourself in all the best ways.

Because the truth is that no matter what your life looks like right now, you can get the results that you desire without needing to spend a lot of money or invest a lot of time.

You’re worthy of a self-full life, and you can get there a lot easier than you think.

So let’s go ahead and create some magic, shall we?

Reflection Time.

I’d love for you to take a moment to observe (without judgement or shame) where you find yourself right now in your life. What do your days currently look like?

Does your life feel full, centered around you, your desires, and your needs?

Do you feel worthy? Satisfied? Happy?

Is your life focused on pleasure, slowness, presence?

Are you upholding boundaries, saying no, letting go of anyone or anything that does not serve you?

This reflection is meant to be a general assessment of where you find yourself right now in this moment- and perhaps, where some changes might need to be made.

Dropping below into the comments, share with us and everyone else, what feels the most important for you in this area at this time? What would you like to talk about, to focus on, or to make changes around for the weeks or months ahead?

I’ll be using your feedback or suggestions to help cultivate the content for these Love Notes moving forward, so I encourage you to share deeply, honestly and fully.

Together we can create some really beautiful changes- and who knows? Maybe, just maybe, we can inspire some other women to take care of themselves too.

I’ll catch you in the next one,

Brianne xx