Create-Today with Beth Buffington

This week we explore the creativity in sending greeting cards, and the unbelievable goodness they deliver to a chaotic world. Last week we learned about: “Thinking of You Week” (September 21–27, 2026) AND then…how to prepare for the challenge of: 7 cards to 7 people in 7 days. Don't miss Part 2 of this series. This week Beth shares a fabulously fun way to multiply the number of people in the world who will GET a card during Thinking of You Week. Here's the quick peek: Don't prepare alone. Gather your people, and make it a party! Join this conversation as we focus on the GOOD all the Thinking of You cards will shower on our world… You'll discover how you can ratchet up the goodness into a tidal wave of happiness… 🎉💌 The treasures inside this episode: • Why turning your card-writing prep into a Prep Party is a way to have fun AND increase the awareness of Thinking of You Week. • Why a solo good intention rarely finishes the job — and why a "prep party" with your family, friends, neighbors, or book club dramatically increases the odds all seven cards actually make it to the mailbox • Beth's 7 ways to turn your Thinking of You Week prep into an evening people will actually want an attend. From a stationery bar (think coffee bar, but for cards) to turning address-hunting into a group treasure hunt • How to create a party about matching up penpals with another letter-loving friend. And how this can a fun thematic way to support Thinking of You week. • A sobering finding from the U.S. Surgeon General's 2023 advisory on our loneliness epidemic, and why it makes this small gathering even more important! •The published research showing that one act of kindness ripples outward three degrees of separation, and roughly triples in size along the way • A fun thought experiment: what would actually happen if every household in America took on the 7 cards, 7 people, 7 days challenge in the very same week • Why Beth is spending this Saturday with her grandchildren to have a party that will include: cards, pens, and help to get each of her grands create their list of their 7 people. Your homework: Pick a night. Pick your people. Set out some cards, pens, and something delicious, and make getting ready for Thinking of You Week (September 21–27) a great reason to get together with people you love! 
Catch Part 1 – if you missed it! That's where the list-making details are explained and shared. Resources inside Create-Today! Grab your free Going FourWords™ Guide: https://www.bdi-create.today/fourwords Find creative fun inside the Going FourWords™ Clubhouse (as low as $1 your first month): www.bdi-create.today/going-fourwords-membership Subscribe to the Create-Today with Beth Buffington podcast for new conversations on creativity, connection, and Going FourWords™ with your creativity. 🎧 #ThinkingOfYouWeek #ThinkingOfYouWeekChallenge

Send 7 Cards to 7 people in 7 Days: Surprising Science on Why It’ll Make you Happier Every now and then as you flip through your mail – junk, junk, a bill, a catalog... you'll find one...an envelope with a handwritten address. Stop for a moment and think about that little flare of joy that flutters in your heart. You know what I'm talking about.  That's what this episode is all about. 💌 The joy a rectangle of paper provides in the humble greeting card. And here's why. It's almost Thinking of You Week (September 21–27, 2026), and Beth is kicking off a two-part series on the creativity and the science behind sending a greeting card. This week, she explores why sending a card might be one of the simplest, research-backed happiness boosts available to you. And it's easy to concentrate on this month because September 21-27 is Thinking of You Week. In this episode, you'll discover: • The origin story behind Thinking of You Week. It started as a Lenten challenge from photographer Leonard Smith that grew into an international movement backed by the Greeting Card Association • This year's official challenge: seven cards to seven people in seven days (and why "vague intentions rarely turn into actions") • Surprising numbers behind why we are a card culture (even though we are so darn digital)•Americans buy an estimated 6.5 billion greeting cards a year• 7 in 10 card buyers call them "essential," not just nice-to-have • The UK neuroscience research showing a handwritten card lights up the brain differently than a text or email and provides roughly twice the happiness of a social post and three times that of an email • Why a University of Chicago study says you're wrong about how awkward your card will feel.• The science-backed twist: the person who sends the card often ends up happier than the person who receives it • A simple "Who's On Your List?" exercise to help you figure out exactly who needs a card from you this month (including why the person you're most hesitant to write to is probably the one who needs it most) • Beth's 7-step plan to actually pull off seven cards, seven people, seven days• Homework for this week: Make your list of seven people and find their addresses Part 2 is coming next week, and it's all about making the cards and other treasures about the humble greeting card. Discover more from Create Today (AND, get your free Going FourWords™ Guide): www.bdi-create.today Try the Going FourWords Clubhouse ($1 your first month):
www.bdi-create.today/going-fourwords-membership 🎧 Subscribe to the Create-Today podcast for the latest chat with about creativity, connection, and living well every week.  #ThinkingOfYouWeek #ThinkingOfYouWeekChallenge Timeline: 00:00 Why Cards Matter 03:08 Thinking of You Week 04:11 Origin and Challenge 06:33 Card Culture by Numbers 10:15 Sponsor Going Forwards Clubhouse 13:18 Science of Receiving Cards 16:32 Giving Feels Even Better 18:48 Pick Your Seven People 22:28 Seven Step Prep Plan 27:32 Final Takeaway and Next Episode

You're Not Too Old (And It's Not Too Late) to Get Creative Again Psychologist Ilene Berns-Zare joins Beth to unpack the real secret to resilience, creativity, and thriving at midlife and beyond. 🌿 In this episode of Create Today, Beth talks with psychologist, life and leadership coach, and author Ilene Berns-Zare about what it actually takes to build resilience, reconnect with your creativity, and stop believing the story that it's “too late” to reinvent this next chapter. In this episode, you'll discover: • Why resilience isn't something you're born with• “Big C” creativity (the art you set out to make) and the everyday • “Little c” creativity you're already using without realizing it • How to reclaim your creativity at midlife, even if you've told yourself “I'm not creative” • How a single reframe – being told she was a “developmental writer” – that gave Ilene permission to finally write the book she'd been putting off for years • A simple morning gratitude-and-savoring practice that quietly builds real resilience over time • How to give yourself permission (and self-compassion) to prioritize creativity in a busy, chaotic season of life • Why the smallest step – even five minutes – counts as progress toward reinventing this chapter of your life About Ilene: Ilene Berns-Zare, PsyD, PCC, CEC is a psychologist, life and leadership coach, and author of You're Not Too Old and It's Not Too Late: Weekly Practices for Meaning, Mindfulness, and New Possibilities at Midlife and Beyond (MSI Press). She writes the “Flourish and Thrive” blog for Psychology Today and is adjunct faculty in Georgetown University's Transformational Leadership Program. How to contract Ilene Berns-Zare: Ilene's book & coaching:  ibzcoaching.com Ilene's Psychology Today blog: psychologytoday.com/us/blog/flourish-and-thrive Resources from Create Today: (Get your free Going FourWords™ Guide): www.bdi-create.today Subscribe to "Create-Today with Beth Buffington" for a new conversation on creativity, resilience, and living well every week. 🎧

Have you been ghosting your creativity? If your sketchbook, camera, or craft table has gone quiet, this episode covers the real signs of creative burnout, the science behind why creativity keeps you steady, and how to start treating creative self-care like the vital sign it actually is. In this episode of Create Today, Beth Buffington unpacks creative fitness: the idea that a consistent creative practice belongs on your health checklist right alongside sleep, diet, and exercise. You'll hear the science behind why creativity lowers stress (a Netherlands study comparing gardening to reading before a stressful task), why creativity comes before happiness rather than the other way around (Dr. Tamlin Conner's two-week flourishing study), and why skipping creative play leaves your brain stuck in fog (attention restoration theory and “soft fascination”). Then Beth walks you through her Going FourWords™ framework, Revive, Realize, Refine, and Release, applied specifically to your creative vitality. That includes a super simple, two-minute creative reset you can do today and seven signs that you might be ghosting your own creativity without realizing it. Join the Going FourWords™ Clubhouse for just $1 for your first month, then $9/month, and get Beth's Best Books artsy book club, the Recipe Exchange, and an ongoing creative community challenge: https://www.bdi-create.today/going-fourwords-membership Subscribe for a new episode of Create Today every week, and if someone you love has been ghosting their creativity, send them this one. Maybe you work on it together. Time Stamp: 0:00 Have you been ghosting your creativity? 4:00 What creative fitness means (and why your body keeps score) 7:00 The science of creative burnout: gardening vs. cortisol 9:00 Why creativity brings happiness, not the other way around 10:00 Creative fog, explained: attention restoration theory 13:00 Revive: a two-minute creative reset 17:00 Realize: 7 signs you're ghosting your creativity 20:00 Inside the Going FourWords™ Clubhouse ($1 first month) 22:00 Refine: building your creative storehouse 25:00 Release: the Zeigarnik effect and letting go 27:00 Creativity is self-care, not a reward  

She's 60 and Hiking 133 Miles. Here's Her Secret. 
 What are you training for? Beth welcomes back one of her favorite recurring guests, Lisa Murphy, a Vibrant Living Coach (who helps women in their middle years, through perimenopause, menopause, and beyond) live more vibrantly and take on new adventures. This year Lisa is training for a big one: a nine day, 133 mile through-hike of the Isle of Anglesey coastal path in Wales, in celebration of her 60th birthday. Beth and Lisa use that goal as the starting point for a bigger conversation: what training really means once you take it outside the gym, why momentum beats motivation, and how creativity works as both a break and a reward when you are working toward something hard. They talk through: • Optimism bias• The running shoes method for building any new habit• Why core care, creative care, and community care can create a life that feels vibrant at any age. Discover how you can continue to work with Beth and Lisa by joining Sylva Sessions, an online wellness group that works with women to find more happiness and health by focusing on their Core Care, Creative Care and Community Care. Go to https://www.bdi-create.today/offers/TYb6qQtg/checkout and you can join in the next Sylva Sessions! Timestamp: 0:00 Welcome back and meet Lisa Murphy
1:00 What is a Vibrant Living Coach
2:00 Health and creativity: a hand in glove connection
3:00 Lisa's big goal: 133 miles across Wales for her 60th
4:00 What training actually means
5:00 Turning 60 and finding renewed purpose
7:00 Training is a recipe, not manifestation
8:00 Consistency beats intensity
9:00 The running shoes method for building any habit
11:00 Optimism bias, and why momentum beats motivation
12:00 Two ways Lisa brings creativity into her training
14:00 Finding creativity in an ordinary garden
16:00 Using data and rewards to push through a hard mile
17:00 Creativity as your break and your reward
19:00 Why strength training changes everything after 60
21:00 The one habit that helps you live longer
23:00 Starting slow and finding what works for you
25:00 Momentum, community, and celebrating tiny wins
28:00 Setting goals from a high vibration, not a low one
30:00 Quieting your inner critic
31:00 Do your best, and then go to bed
33:00 What Sylva Sessions really is
34:00 Why core care matters, even for artists
36:00 Your turn: what are you training for? Reach out to Lisa: Get your complimentary session: https://www.lisamurphyllc.com/ Join Beth & Lisa for Sylva Sessions Sylva Sessions is the creative wellness community Beth and Lisa co-host together, covering creative care, core care, and community care. Learn more or register at: https://www.bdi-create.today/offers/TYb6qQtg/checkout Email Beth and let’s chat:
[email protected] The Create-Today Home Page:
https://www.bdi-create.today Subscribe for a new episode of Create-Today every week, and stay creative, my friend!

How to increase happiness with a Creative Process that really WORKS! In this episode of Create-Today, you will explore struggles like unfinished projects and creative burnout – and how having a successful creative process helps you bypass these roadblocks. This episode digs deep into Beth’s structured framework: Going FourWords™. This is Beth's own creative process that can also help revitalize your energy and creativity. Join Beth as she discusses the four key phases of Going FourWords™: Revive, Realize, Refine, and Release These four simple words offer a roadmap to transform ideas into tangible masterpieces. In this episode you'll explore the last and very important word “Release” and you will learn how to enhance your productivity, improve the quality of your work, reduce stress, and foster greater innovation. Then… go to www.bdi-create.today and sign up for the “Going FourWords™ Clubhouse! This is the space where you can continue to navigate your creative wellness in each of the four phases – to take you to your great masterpiece! Offerings at BDI Create.Today For only  $1 - Try out the “Going FourWords” Membership 
(think of it as a Clubhouse for Creatives!)
https://www.bdi-create.today/going-fourwords-membership The Create-Today Home Page:
https://www.bdi-create.today Time Stamp: 00:00 Introduction to the Creative Process 02:15 The Importance of a Structured Creative Process 04:19 Overview of the Four Phases 05:24 Phase 1: Revive 06:34 Phase 2: Realize 07:55 Phase 3: Refine 10:20 Phase 4: Release 11:56 Benefits of a Creative Process 12:50 Close and Takeaways

Your Hands Can Fix Brain Fog Ever notice how you feel wired AND tired after a scrolling binge? That foggy, restless feeling has a name, and this episode is about the science-backed fix hiding in your own two hands. In this episode of Create Today, Beth Buffington breaks down why tactile creativity like, painting rocks, crocheting, kneading dough, coloring, and more, calms your nervous system faster than almost anything else you can do. You'll learn about:• The hand-brain connection first mapped by neurosurgeon Wilder Penfield• Why repetitive motion works like active meditation• Why a finished craft feels so different from an endless scroll. • The research on cortisol, dopamine, and oxytocin, • Seven simple ways to bring creative play into your day in as little as five minutes. (No talent and no required.) If digital fog, brain fog, or doomscrolling have been running your days, this episode gives you a real, research-backed alternatives you can start today. Join the Going FourWords™ Clubhouse, $1 for your first month, then $9 a month: https://www.bdi-create.today/going-fourwords-membershipInside the Clubhouse you'll get Beth's Best Books Book Club, the Recipe Exchange, and ongoing creative challenges with quarterly prizes. Learn about more offerings at Create-Today: www.bdi-create.today Mentioned in This Episode Rock painting markers: Click HereAir Dry Clay: Click Here Follow Beth on: Instagram: @b.b.buffington_celebratetoday Facebook: BDIcreatetoday LinkedIn: bbbuffington Pinterest: bdiboss Timestamps 0:00 The digital fog we all know 4:00 Your hands: a remote control for your nervous system 6:00 The science of creative play: the hand-brain connection 11:00 Why repetitive motion works like active meditation 15:00 The effort-driven reward circuit: dopamine vs. oxytocin 18:00 7 ways to play with your hands today 24:00 A word from our sponsor: the Going FourWords™ Clubhouse 27:00 What will you create today? #CreativePlay #HandBrainConnection #StressReliefHobbies #CreateToday

Artists Have to Live It Before They Can Create It Creativity is not just something you make. For Ezra Vancil, Creativity has been the saving grace that gets him through the hard parts of life, and the gift that keeps handing him back his own confidence. Ezra is a Texas based singer, songwriter, poet, and author whose career spans more than three decades. He is a Kerrville New Folk finalist, a New Song Competition winner, and a South by Southwest showcased artist, and his music has been featured on VH1 and the BBC. These days he lives in an East Texas forest, performs alongside his daughter Cozi, and writes music centered on redemption, resilience, faith, and the pursuit of wholeness over fame. In this conversation, Ezra and Beth talk about what happens when a record deal falls apart and there’s no plan B, why confidence and creativity build on each other in a loop, how decades of scattered attempts eventually turn into something meaningful, and why Ezra’s goal with his creative work is to write his life’s experiences and stories to help others endure the hard parts of life a little easier. If you’ve ever needed your creativity to carry you through something hard, this conversation is for you. Chapters  0:00 Meet Ezra Vancil2:00 Life in the East Texas woods, and why silence fuels the work5:00 Dropped from his label at 21, and why nothing creative goes to waste9:00 Decades spent learning poetry. Learn the rules, then throw them out.13:00 Why “do whatever you want” is a creative's worst nightmare14:00 His unstructured morning practice, and quieting the comparison spiral18:00 The bird analogy. Art as digested truth, given back to the people who need it.23:00 The pressed flower story. Waiting years to get a piece of art back.27:00 Redeeming the past through music, and healing his family through Morning and Midnight31:00 Getting sober, hiring a coach, and rebuilding confidence on stage34:00 Fear as a compass. It always points the wrong way.39:00 “The answer is in the work,” and beating gear acquisition syndrome43:00 Where to find Ezra's music, poetry, and Morning and Midnight Find Ezra Vancil and his musicWebsite: https://ezravancil.comInstagram: https://www.instagram.com/ezravancil/Spotify: https://open.spotify.com/artist/53DBJZYKrYOYUGz0co8XLQApple Music: https://music.apple.com/us/artist/ezra-vancil/412473491 Find Create Today Website: https://www.bdi-create.today Join the Going FourWords™ Membership: https://www.bdi-create.today/going-fourwords-membership Create Today Membership: https://www.bdi-create.today/membership_coaching Sylva Sessions: https://www.bdi-create.today/sylva Instagram: @b.b.buffington_celebratetoday   Facebook: BDIcreatetoday   LinkedIn: https://www.linkedin.com/in/bbbuffington/   Pinterest: https://www.pinterest.com/BDICreateToday/

Years ago, Beth thought she'd lost her creativity for good. She was doing the job she'd always dreamed of, but somewhere between the grind of deadlines and hustle, her joy disappeared. In this episode, Beth shares the personal story behind her Going FourWords™ Framework. The four-word creative wellness practice she built to find the way back to her creativity. Listen in as she explains why every one of these four words works better with guidance. Inside this episode you’ll discover: • How to read your creative energy so REVIVE isn't a one-size-fits-all fix • Why REALIZE is about waking back up from autopilot • What actually gets you unstuck in the REFINE stage when a dozen projects are half-finished • How RELEASE teaches you how to let go of things that are holding you back Beth also opens the doors to the Going FourWords™ MembershipHer low-cost, judgment-free space to practice these four words with real guidance with the extra benefit of a creative community behind you. Your first month is just $1, then $9 a month after that. Join here: https://www.bdi-create.today/going-fourwords-membership Chapters: 0:00 Beth's story: when her creativity went quiet 0:07 Why creativity needs guidance, not more willpower 0:08 REVIVE: reading your creative energy 0:10 REALIZE: waking up from autopilot 0:12 REFINE: building the confidence to do the work 0:15 RELEASE: letting go and sharing what you made 0:18 What makes the framework actually become a way of life 0:19 Inside the Going FourWords™ Membership 0:21 Join for $1: to get started today Subscribe for weekly conversations about creativity as a wellness practice, from Beth Buffington at Create Today. www.bdi-create.today  

We all know we need eight hours of sleep, regular exercise, and good nutrition. But there's a fourth pillar of health nobody talks about: your creativity. In this episode, Beth breaks down the real, measurable science behind "creative fitness" and maps her Going FourWords framework, Revive, Realize, Refine, Release, onto your actual body: your nervous system, your eyes and brain, your hands, and your heart. Whether you've never picked up a paintbrush, or you create for a living, you're going to walk away with actionable ways to increase your happiness and health by building your Creative Fitness. In This Episode, You'll Discover: 🩺 Why creativity belongs in the same conversation as sleep, movement, and nutrition 🧠 Creative Malnutrition: what's really happening when you keep putting your own creative work last 🫀 The Anatomy of a Healthy Creative: how Revive, Realize, Refine, and Release map onto your anatomy through your nervous system, eyes and brain, hands, and heart ✅ Four Snackable Actions for Your Creative Fitness 💼 Why a creatively fit mind makes for a sharper problem-solver, even outside the studio 🔔 A First Look at What's Coming in July – get on the email list so you're the first to know 💛 Resources from this Creative Fitness episode: Link mentioned to a past episode about micro dosing your creativityE117 Small Creative Deposits, Big Life Returns: The Science of 10-Minute Creativity https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149177831 Get on my email list - so you can Create-Today (and join me in July)! https://www.bdi-create.today/ If this episode spoke to you, please share it with someone who's been treating their own creativity like it needs permission. 🔔 Subscribe so you never miss an episode of Create Today with Beth Buffington! Timeline: 00:00 Welcome and the Fourth Pillar Nobody Talks About 01:16 Creative Malnutrition Explained 04:00 Introducing Going FourWords 06:45 REVIVE - Rest Your Nervous System 08:45 Try This: The 5-Minute Doodle 11:45 REALIZE - Wake Up Your Eyes and Brain 12:40 Try This: The 5-Minute Noticing Walk 14:35 REFINE - Your Hands and Motor Cortex 16:15 Try This: 15 Minutes of Focused Making 18:20 RELEASE - Building Confidence in Your Heart 20:35 Try This: Share One Piece of Work Today 22:30 How Creative Fitness Changes Your Whole Life 23:55 A Word From Our Sponsor (Me): What's Coming in July 26:20 Your Creative Prescription 27:40 Closing Thoughts

Let’s talk about Joy!(...using a story about songs, soccer, and bagpipes.) Is it possible for 50,000 people to descend upon a city to watch soccer — and give the whole city permission to stop worrying and feel good together? The answer is –YES!  That’s what joy inside a community can do. 
 Today, we're going to talk about why JOY matters for your health, your heart, and your life. In this episode of Create Today with Beth Buffington, we explore the science of shared joy, and what happens in your brain and body when you experience joy – not alone, but inside a community. Come and discover how YOU can find and savor joy starting today. Nuggets of Joy in This Episode: • The spell they cast on Boston (by a community of bagpipes) during the 2026 FIFA World Cup • Why loneliness is as dangerous as smoking 15 cigarettes a day (from Episode 132) • Dopamine and oxytocin, and why (together) they create something extraordinary • How shared laughter raises oxytocin levels and why joy is physical, not just emotional • Revive and Realize — the first two words of the Going FourWords™ framework, and how community joy activates both • Seven ways YOU can discover and relish joy when you're in community • Something exciting coming in July — get on the email list so you're first to hear Timestamp:0:00  Hello + the World Cup story you didn't expect2:00  The Tartan Army, Boston, and the spell of joy4:30  What joy in community is (and why it's different from happiness)6:30  The dopamine and oxytocin science: why shared joy hits differently9:00  Going FourWords™: REVIVE, community joy through restoration12:00  Going FourWords™: REALIZE, waking up from autopilot using joy as a tool15:30  The Scottish fan quote that is worth remembering17:00  Mid-roll: Create Today Membership and Sylva Sessions19:30  Seven ways to discover joy in community26:30  Closing: the spell was joy Links Mentioned in this episode E133: Join the email list: 
https://www.bdi-create.today Create Today Membership: 
https://www.bdi-create.today Sylva Sessions Creative Wellness Membership: 
https://www.bdi-create.today/offers/TYb6qQtg/checkout REVIVE episode (E123): 
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149197491 REALIZE episode (E124): 
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149200757 REFINE episode (E125): 
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149203573 RELEASE episode (E126): 
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149205396 The Going FourWords Framework explained: 
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149207250 Create Today with Beth Buffington is the podcast for anyone who wants to use creativity as a wellness practice — for a fuller, happier, healthier life in heart, mind, body, and soul. Subscribe so you don't miss what's coming in July. And if this episode made you think of someone who needs more joy right now — send it to them. That small act of reaching out? That's community too.

When was the last time you were with people who genuinely “get you”? Not acquaintances. Not coworkers you nod to in the hallway. Your people. The ones who have a similar passion, who can laugh with you. Who can cry with you…when needed. If it's been a while, something important has been quietly draining out of you. And this episode is your wake-up call. This week in Create-Today, we explore why community isn't a luxury you earn when the to-do list clears. It's a biological need. The research is remarkable. You’ll discover the science of what actually happens inside your body when you're with your people versus when you're running on empty and going it alone. You’ll see… through the Going FourWords™ framework, how community feeds every stage of your creative life, from reviving your depleted energy to finding the courage to finally release your gifts into the world. Here's what you’ll love in this episode: Why community is as important to your health as anything else you do for your body The longest-running happiness study in history and what it found after 85 years of data How shared-passion community is different from community by proximity (and why it changes everything) The Going FourWords framework: Revive, Realize, Refine, Release and how each phase is strengthened by being with YOUR people Why your creativity is your compass to finding the community you need right now Beth's personal stories from the Create Today Membership, Sylva Sessions, Sylva Solace retreats, and a four-day bike tour on the GAP Trail The dare Beth has for you this week LINKS AND RESOURCES: Create Today Membership: 
https://www.bdi-create.today/membership_coaching Join Beth's email list (for info about the new community coming in July): https://www.bdi-create.today/ 
 Discover the offerings at Create-Today:
https://www.bdi-create.today/ Sylva Session Creative Wellness Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout LET'S CONNECT: Instagram: @b.b.buffington_celebratetoday Facebook: BDIcreatetoday LinkedIn: bbbuffington Pinterest: bdiboss If this episode made you think of someone who needs to find their people, share the link and tell them, "I thought of you." That small act of reaching out? That's community, too. Timestamp: 00:00 Opening: When were You Last With Your People? 02:30 Why Community Is a Biological Need, Not a Bonus 04:00 What Dr. Ezekiel Emanuel Says About Social Connection and Your Body 06:00 The Harvard Study: 85 Years, 724 People, One Clear Answer 08:30 Creativity Is Your Compass to Finding Your People 11:00 Community Beth Has Witnessed Firsthand 14:00 The Research on Creative Community and Belonging 16:00 Create Today Membership and What's Coming in July 18:30 Going FourWords with Community: The Framework 19:00 REVIVE: How Community Refills Your Empty Tank 20:30 REALIZE: Community Lifts the Fog 22:30 REFINE: Getting Better (and Braver) Together 24:00 RELEASE: How Community Dismantles the Lies Your Inner Critic Tells You 26:00 Your Dare for This Week 28:00 Closing: Keep Connecting

One of the most powerful things you can do for your happiness and health (and creativity), has nothing to do with supplements, your routine, or your schedule. Spoiler alert…it’s about adventure, new people and feeling a bit “new” In this episode, Beth Buffington shares how a four-day, 153-mile tandem bike tour stoked and energized her creativity. Not just from sunshine and exercise, but from something that happened to her heart, her mind, and her soul on that trail. She sits down at the mic to tell you all about it – and explain why this story is for YOU, even if you’ve never touched a bike in your life. 🌟 In this episode you’ll discover: • How a group of complete strangers became close friends in just 96 hours • The real science behind why this happens so fast • What synchronized movement (like tandem biking — or dancing, or hiking!) does to your brain chemistry and your relationships • Why biking, hiking, rafting, and other outdoor adventures absolutely count as creative hobbies, and how this perspective will change the way you think about creativity • The awe factor: How shared moments of wonder make you more generous, more connected, and more open • The “third place” concept from sociologist Ray Oldenburg, and why your mental health is craving one right now • How the Going FourWords Framework’s Revive and Realize phases showed up in real life on a trail in Pennsylvania • What volunteers clearing downed trees from a tornado teaches us about community pride and the goodness of people • Why rest isn’t the absence of activity – it’s the absence of stress• The tandem bike as a metaphor for partnership and trust with the people you love • A powerful takeaway invitation: Find YOUR GAP trail – your creative passion, your people, your community Resources mentioned in this episode: Create Today Website:
https://www.bdi-create.today Create-Today Membership:
https://www.bdi-create.today/membership_coaching Sylva Sessions Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Workshops & Events: 
https://www.bdi-create.today/workshop-events-calendar Online Courses: https://www.bdi-create.today/courses Wilderness Voyageurs Bike Tours:
https://biketours.wilderness-voyageurs.com/ 💕 If this episode moved you, share it with a creative friend who needs to find their people. And leave a review — it means the world and helps other creatives find Create Today! 🚴‍♀️ About the trip: Beth and her husband Tom rode 153 miles of the Great Allegheny Passage (GAP Trail) in Pennsylvania with Wilderness Voyagers, guided by the incredible Chuck Morris and Montana Miller. The night before the tour, tornadoes rolled through the region — and by morning, GAP Trail volunteers had cleared the path with chainsaws. Many of them had no power at home. That is the kind of community this episode is all about. 🧠 Science woven into this episode: Arthur Aron’s research on how shared novel experiences compress time and deepen bondsSynchrony studies — oxytocin, rhythm, and biological connection Dacher Keltner’s awe research from UC Berkeley Dopamine and novelty — why new adventures reactivate your brain’s reward system Ray Oldenburg’s “third places” and why your mental health depends on them

Looking to Change Your Life? 10 Proven Ways Creativity Boosts Your Happiness & Health Are you creative? (Hint: Yes, you absolutely are.) 🎨 In this episode of Create Today with Beth Buffington, we're exploring something that has the power to genuinely transform your life – and it's waiting for you right now. Whether you've never thought of yourself as creative (I can’t draw a stick figure), or you've put your creativity on a someday shelf (someday, I’ll get back to my art), or you're a professional creative who is flat-out burned out...this episode is for you. Beth shares 10 practical and joyful ways to discover, dust off, or reignite your creativity! PLUS you'll discover her Five P's of Creative Transformation framework to help you make YOUR creativity a lasting, meaningful part of your everyday life. In this episode you'll discover: • Why creativity isn't just for artists — it's for everyone • The real reason creativity makes you happier and healthier (science agrees!) • 10 actionable ways to find, revive, or reignite your creative spark • How to go "analog for a day" and why it works • The power of a 30-day creative challenge — and how to start one • Why creative play (without pressure or perfection) is the most important thing • The Five P's of Creative Transformation: Passion, Practice, Permission, Potential & Power • How to protect time for creativity — like a meeting you can't cancel • Why your creative life doesn't require talent — it requires intention Whether you're looking for something brand new, or rekindling an old passion, Beth's warm and practical guidance will have you reaching for your creative tools before the episode is over. 💛 Resources mentioned in this episode: Create Today Website: https://www.bdi-create.today Doodle Meditation Workshop: https://www.bdi-create.today/almost-free-resources Create-Today Membership: https://www.bdi-create.today/membership_coaching Workshops & Events: https://www.bdi-create.today/workshop-events-calendar Online Courses: https://www.bdi-create.today/courses 🕐 Episode Timestamps: 00:00 — Welcome to Create Today with Beth Buffington 00:11 — Unleashing Your Inner Creativity 01:47 — The Importance of Creativity for Happiness and Health 03:49 — Reigniting Your Creative Passion 07:56 — 10 Ways to Discover or Reignite Your Creativity 15:07 — Incorporating Creativity into Daily Life 16:25 — The Five P's of Creative Transformation 22:52 — Join the Create Today Community

Is Your Creative Work Pulling You — Or Are You Pulling It? Have you ever looked up from your desk, surrounded by 17 open browser tabs, three half-finished projects, and a to-do list that somehow keeps growing — and wondered how you got here? That feeling of frustration and lack of control means… Your horse is behind your cart. Today, Beth Buffington brings one of her favorite workshop questions to the podcast: 
Do you know where your horse is? It sounds a little odd at first. But stay with her...This simple metaphor might be the most clarifying thing you hear all week. In This Episode, You’ll Discover:• How to know where your horse is. • What “putting the cart before the horse” really means for your creative work•  Why “think outside the box” might actually be keeping you stuck (science says so) • The surprising truth about constraints, creativity, and why limits can set you free •  A simple 6-step creative brief that works whether you’re making art, running a business, or managing a team • The “tomorrow corral” idea that will change how your handle shiny object distractions forever• How this entire episode fits inside the Going FourWords™ framework — Revive, Realize, Refine, and Release • How Revive, Realize, Refine, and Release map perfectly onto everything in this episode 🔗 Connect with Beth Buffington & BDI-Create Today: Join the email list: www.bdi-create.today Join the Create Today Membership:



https://www.bdi-create.today/offers/2GB9xYBj/checkout Book a One to One Creative Coaching Session with Beth:



https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!



https://www.bdi-create.today/ Sylva Sessions Monthly Online Creative Wellness Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout   You'll find Beth here:Facebook: BDIcreatetodayLinkedIn: bbbuffingtonPinterest: bdiboss  Past Episodes discussed in this podcast:Going FourWords™ Episode 123 — REVIVE: https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149197491 Going FourWords™ Episode 124 — REALIZE: https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149200757 Going FourWords™ Episode 125 — REFINE: https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149203573 Going FourWords™ Episode 126 — RELEASE: https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149205396 The Going FourWords™ Summary Episode 127: https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149207250 Episode 128 with Liz Wilcox (the “stay inside the box” interview)https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149208955  If this episode made you stop and ask, “Wait — where is MY horse?” — share it with a friend. Someone in your world needs to hear this today. Key Moments: [00:02] Beth introduces the horse metaphor — and why it made a whole room of creatives pause[00:08] The real reason “think outside the box” backfires — and what Barry Schwartz’s research on the paradox of choice has to do with your creative block[00:13] Building your beautiful cart: why a well-defined space makes you more creative, not less[00:17] The Dr. Seuss story that proves constraints produce brilliance [00:21] The 6-step creative brief: your practical tool for getting the horse back in front Time Stamp:
Where Is Your Horse? Put Yourself Back in Front of Your Creative Work 00:00 Welcome and Big Question 01:54 The Horse and Cart Metaphor 06:48 When the Cart Leads 08:02 Meta Awareness Check-In 09:32 Think Inside the Box 15:17 Constraints Spark Creativity 18:14 Sponsor and Ways to Work 20:01 Six-Step Creative Brief 26:37 Tomorrow List for Ideas 28:18 Going FourWords Framework 32:27 Wrap-Up and Next Steps

The Creative Secrets Behind Liz Wilcox's $9 Email Membership (4,000 Members and growing!) What if the most creative thing you could do for your business had nothing to do with art — and everything to do with writing a few clever notes? (by notes...I mean emails)  In this episode of Create Today, Beth sits down with Liz Wilcox — the Fresh Princess of Email Marketing — to talk about how creativity isn't just for artists. Creativity is the secret weapon behind Liz's six-figure business, her $9 email membership with over 4,000 members, and her appearance on Survivor (yes, really). Here's what you'll discover in this episode: • How Liz went from RV travel blogger to email marketing powerhouse• Why she stays creatively...flexible •  The non-negotiable daily rituals • What fuels her creative output and why she calls these secrets the foundation of her business • The power of 'thinking about your thinking' (Psssttt... a little metacognition magic here!)• Why Liz rearranges her office background, switches pen colors daily, and uses a Post-It Note door system to keep her brain energized and celebrating wins • How she turned a $9 membership into multiple six figures—by leaning into her creativity•  Her Odyssey of the Mind story: how a childhood creative competition shaped the way she runs her entire business today • Why email is the most creative marketing tool you're not using fully• How to write emails like pen pal notes your audience actually wants to open • The advice that changes everything: stop thinking, start doing• Why action always comes before confidence 🔗 Connect with Liz Wilcox: Website: https://lizwilcox.com  (look for the hot pink button!) Instagram: @thelizwilcox $9 Email Membership: https://lizwilcox.thrivecart.com/email-marketing-membership 🔗 Connect with Beth Buffington & BDI-Create Today: Join the Create Today Membership:


https://www.bdi-create.today/offers/2GB9xYBj/checkout Book a One to One Creative Coaching Session with Beth:


https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!


https://www.bdi-create.today/ Sylva Sessions Monthly Online Creative Wellness Membership:


https://www.bdi-create.today/offers/TYb6qQtg/checkout Facebook: BDIcreatetoday LinkedIn: bbbuffington Pinterest: bdiboss If this episode sparked something in you, subscribe so you never miss a new conversation. And share the Create-Today goodness with the people in your life who need to cultivate their creativity...personally or professionally! Time Stamp: 00:00 Welcome and Intro 02:02 Liz Origin Story 04:31 Flexibility Over Pivoting 06:29 Non Negotiable Rituals 09:25 Permission and Discipline 12:20 Reframing Your Mindset 16:47 Refresh Your Workspace 20:56 Celebrate Small Wins 23:11 Creativity Builds Confidence 27:58 Odyssey of the Mind 30:43 Survivor and Email Fun 34:48 Take Action Advice 36:48 Where to Find Liz 41:46 Final Takeaways

What if just 4 words could change everything... your health, your happiness, your creative life, and your sense of purpose? In this special episode of Create Today, we’re going all the way back to where it all began: Episode 24, where Beth first introduced the Going FourWords™ Framework. But this time, we’re hearing it with brand new ears. Because something important has shifted... here's what has changed: this isn’t just a creative practice anymore. It’s a framework for your whole life — heart, mind, body, and soul. My friend... the world needs what you have to give. In this episode you will discover: • The 4 words at the heart of the Going FourWords™ Framework: Revive, Realize, Refine, and Release• What each word really means for your everyday life • Why this framework isn’t just for creatives (it’s for anyone who wants to feel more alive, more purposeful, and more like themselves) • How letting go of emotional baggage (yes, even that toxic job or that harsh criticism you’re still replaying) is the first step toward real freedom • The surprising second side to the word Release• Why releasing your goodness, your gifts, and your kindness into the world matters more right now than ever before • How to use this framework as a daily wellness practice for heart, mind, body, and soul – not just your next creative project • Why going back to the beginning is sometimes the most powerful way to move forward Whether you’re a longtime listener coming full circle, or you’re brand new to Create Today, this episode is for you. 🌟 Subscribe to Create Today with Beth Buffington so you never miss an episode.https://www.bdi-create.today 🔗 Links to Resources:
 Join the Create Today Membership:


https://www.bdi-create.today/offers/2GB9xYBj/checkout Book a One to One Creative Coaching Session with Beth:


https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!


https://www.bdi-create.today/ Sylva Sessions Online Creative Wellness Membership:


https://www.bdi-create.today/offers/TYb6qQtg/checkout 📸 Follow Beth on:Instagram: @b.b.buffington_celebratetoday Pinterest: pinterest.com/bdiboss Time Stamp:
00:00 Why Structure Matters 01:28 The introduction to the Going FourWords process03:10 Release Changes Everything 03:49 Letting Go of Baggage 07:17 Releasing Your Gifts 09:06 Episode 24 Begins 10:14 What Is Creative Process 13:10 Going 4Words Overview 14:15 Revive and Realize 16:44 Refine and Release 20:29 Sponsor and Community 22:23 Benefits of a Framework 25:50 Find Your Current Phase 27:53 Wrap Up and Next Steps 28:55 Four Words Revisited 30:29 Final Takeaway

What You're Holding Onto… Is Holding You Back. (It's time to RELEASE it!) Is there something heavy you’ve been carrying around for a while? A project that never quite gets finished. 
A conversation you keep rehearsing in your head. 
A fear of what people might say if you actually put your work out there. 
A version of yourself you have quietly outgrown but cannot seem to let go of. Friend, you drag this heavy weight for the rest of your life. You're not stuck with it. 
You are just holding on too tight, and it’s time to let it go. In Episode 126 of Create Today, Beth Buffington walks you through the fourth and final word in her "Going FourWords" framework. And this one might be the most important word of all. 
 That word is Release. What You Will Hear in This Episode: • Why we hold on in the first place. Beth opens by asking you to check in with your own heart. • What feels heavy right now? What are you gripping onto that you did not even realize you were carrying? The answer might surprise you. • The science of what rumination is actually doing to your body. When you replay a stressful thought over and over, your nervous system treats it as a real and present threat. That means you can wake up with high cortisol levels from a conversation that has not even happened yet. • What release actually is, and what it is not. Release is not giving up. It is not lowering your standards or quitting on your dreams. Release is the moment you decide: I have done what I can do, and now I am going to trust myself enough to let it go. • Why most procrastination is not laziness at all. What most people call procrastination is actually fear. Fear of judgment, fear of rejection, fear of being seen and not measuring up. Once you understand that, the whole thing becomes a lot easier to work with. • The real cost of almost. Beth talks about how life fills up with“almosts” Projects that are almost done. Conversations almost said. Dreams almost pursued. And how those “almosts” are far more expensive than most people realize, emotionally, physically, and mentally. • Why self-compassion is the actual antidote to perfectionism. Not more discipline. Not more preparation. Not waiting for the perfect moment. Just the decision to say: this is good enough, and I am going to trust it. • A wonderful list of seven practical ways to practice release in your real life. 
From naming what you are carrying, to finishing the thing and sending it, to creating a let-it-go ritual that gives your mind and body the physical experience of releasing, not just the idea of it. • Why this is where the journey becomes real. Revive gave you your energy back. Realize helped you see your life more clearly. Refine gave you permission to do the work. But Release is where you finally trust yourself enough to live your life fully, out loud, without waiting to be perfect. Also Mentioned in This Episode: The Going FourWords Framework by Beth Buffington, the complete four-part journey through Revive, Realize, Refine, and Release The preservative cognition hypothesis and how your brain extends stress responses even before a threat has happened The research connection between self-compassion and lower levels of perfectionism, anxiety, and stress Create Today Membership, a creative community built around using creativity as a practical tool for wellbeing One-to-One Coaching with Beth, personalized for your goals, your path, and your creative life 🔗 Links to Resources:
 Join the Create Today Membership:

https://www.bdi-create.today/offers/2GB9xYBj/checkout Book a One to One Creative Coaching Session with Beth:

https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!

https://www.bdi-create.today/ Sylva Sessions Monthly Online Creative Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout If this episode helped you exhale a little, share it with someone who needs it. And if Create Today has added something meaningful to your life, a review means so much and helps more people find their way here. Thank you for being part of this community. TimeStamp:

00:00 Heart Check In 00:58 Why We Hold On 02:59 Four Words Recap 05:47 What Release Means 07:17 Fear Behind Almosts 08:30 Science of Rumination 11:10 Self Compassion Antidote 13:16 Sponsor Create Today 15:22 Seven Ways to Release 22:20 Release One Thing Today 24:53 Framework Repeats 25:35 Share and Farewell

Your Brain Is Wired Against You. Here's a Clever Workaround Have you ever woken up exhausted, tried to be productive, and then gone to bed still feeling behind? Friend, that is not just a busy week. That is low energy that needs to replenished. This is a problem is not going to fix itself. The good news is that you do not need a total life overhaul to start feeling better. You just need one word: Refine. In Episode 125 of Create Today, Beth Buffington walks us through the third word in her "Going FourWords" framework, and this word is Refine. "Going FourWords" is a creative wellness system built to help keep you feeling saner, happier, and more like yourself in a world that never really slows down. What You Will Discover in This Episode: • The downward spiral so many of us are living in and do not even realize. Beth opens with a scene that will feel very familiar: the tired morning, the scattered day, the endless scrolling, and the anxious nights that keep it all going. • Why this problem is bigger than just being busy. You will learn what is actually happening when you feel overwhelmed, including burnout, nervous system overload, and the negativity bias your brain defaults to when left on autopilot. • A quick recap of the first two Going FourWords: Revive, which is getting the rest your body and mind are actually asking for, and Realize, which is waking up from autopilot and noticing the good that is already in your life. • What Refine really means, and it is not what you think. This is not a heavy lift. Refine is about small, consistent actions taken over time. Think of it like saving five dollars a day. Not a lot today, but life-changing over a year. • The five-dollar-a-day metaphor that will completely change how you think about self-care. Beth does the math, and by the time she is finished you will see your five minutes of stillness very differently. • Seven practical ways to make Refine work inside your actual life, not a fantasy version of it. Spoiler alert: Start smaller than feels necessary. Attach new habits to what you already do. Schedule it. Make it visible. Track it. Stay flexible. And always come back to your why. • The real definition of consistency…and it has nothing to do with perfection. Consistency means you come back. You miss a day and you come back. You lose your rhythm and you come back. That is it. • The beautiful shift that happens underneath the Refine work that you commit to. Every time you choose to take care of yourself, you are sending yourself a message that says I am worth showing up for. And over time, that message changes everything. Also Mentioned in This Episode: • The Going FourWords Framework by Beth Buffington, which includes Revive, Realize, Refine, and Release • The science of neuroplasticity and how your brain can actually rewire itself toward positivity • The Create Today Membership, where you get community and guided support for going forwards in your real life • One-to-One Coaching with Beth, for personalized creative wellness transformation Next week: the fourth and final Going FourWords word, Release 🔗 Links to Resources:
 Join the Create Today Membership:
https://www.bdi-create.today/offers/2GB9xYBj/checkout One to One Creative Coaching with Beth:
https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!
https://www.bdi-create.today/ Sylva Sessions Monthly Online Creative Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout Time Stamp 00:00 Burnout Spiral Signs 02:12 Going Forwards Framework 05:27 Refine Means Action 09:20 Brain Rewiring Basics 13:03 Start Small Sleep Example 14:40 Consistency Compounds 19:17 Refine Feels Like Joy 21:17 Sponsor and Coaching Help 23:07 Make Self Care Doable 23:52 Seven Steps to Stay Consistent 32:58 Refine From Inside Out 33:45 Final Challenge and Wrap

Feeling blah? You’re Living on Autopilot — 7 Ways to Wake Up and Enjoy Your Life! Have you ever driven to the same place daily or even weekly and when you get to where you're going... you barely remember “seeing” anything during your drive? 🚗 That's autopilot — and many of us are living a LOT of our moments and even day(s)–lost in auto pilot. It's happening so much more than we realize, and it robs us of our happiness. In this episode of Create Today with Beth Buffington, you’ll discover how to wake up and enjoy life! We will explore the second powerful word in my Going FourWords framework: REALIZE. This episode will gently wake you up so you can REALIZE the beauty, joy, and everyday blessings that autopilot has been quietly filtering out of your life. Prepare to walk away with 7 simple, science-backed ways to start noticing the bliss in your life – again.  ✨In this episode, you'll discover: • What "autopilot" actually does to your brain — and why it's erasing your joy • The two powerful layers of the REALIZE phase: turning awareness inward AND outward • The brain science behind why we miss the good stuff (hello, negativity bias!) • How to rewire your negativity bias (it can be done!) • How creativity (a variety that is NOT making art) is one of your greatest wellness tools • Why most people don't need a different life–they need a different way of SEEING the life they already have • How dopamine and serotonin are triggered when you train your brain to realize beauty • Beth's 7 simple, approachable practices to wake yourself up and realize the goodness around you — starting TODAY • Why choosing joy isn't about ignoring hard things — it's about building resilience • How the REALIZE phase fits into the full Going FourWords framework for creative wellness Whether you're navigating a heavy season, feeling stuck in routine, or just longing to feel more present and alive in your everyday life — this episode is your invitation to open your eyes and REALIZE what's already waiting to be seen. 💛 🔗 Links to Create-Today Resources: Sylva Sessions Monthly Online Creative Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout One to One Creative Coaching (just you and Beth):
https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!
https://www.bdi-create.today Listen to E123 The Revive Episode:
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149197491 Don’t miss next week: E125 — REFINE (the third POWERFUL word of the Going FourWords framework) Time Line: 00:00 Welcome and Imagination 02:10 Autopilot Explained 04:00 FourWords Framework 06:00 Realize Two Layers 08:20 Creativity as Noticing 11:36 Brain Science of Attention 18:06 Hard Times and Resilience 21:23 Seven Ways to Realize 29:20 Sponsor and Coaching 31:20 Small Shifts and Wrap Up

You’re Not Lazy. You’re Energy is EMPTY. Here’s How to Revive! Is your energy lower than you’re admitting – even to yourself? You’re still showing up, still checking things off, still keeping it all moving… but underneath it all, you’re exhausted. And not the kind a good night’s sleep fixes. In this episode of Create-Today with Beth Buffington, Beth introduces her powerful "FourWords" wellbeing framework: 
Revive, Realize, Refine, Release 
 This week we’re starting right at the beginning with the word most people skip entirely: REVIVE. Here’s what you’ll discover in this episode:• Why being depleted is NOT a discipline problem — and what it actually means to your life (this one is actually a relief) • The science behind what exhaustion does to your brain, your creativity, and to your emotional regulation, and why it’s important to know what’s happening! •  How to do a quick 60-second energy check-in using creativity as your tool (no art skills required!) •  Why our culture has normalized exhaustion as a badge of honor, and how to stop wearing it •  Seven grounded, real-world ways to give yourself permission to rest TODAY. NOT someday. TODAY! :) •  Why allowing yourself to REVIVE is a responsibility, not a reward.•  How your brain can actually rewire and rebuild and be happier! •  A sneak peek at next week’s word: REALIZE•  Why you can’t “REALIZE” clearly if you’re running on empty Whether you’re a creative, an entrepreneur, a parent, or just a human being who has been quietly running on fumes, this episode is your permission slip to get some rest! If today’s episode resonated with you, share it with someone who’s been running on empty. Sometimes the most generous thing we can do is share the treasures that have elevated our own lives. 🔗 Links to Create-Today Resources & Retreats:
 Sylva Sessions Monthly Online Creative Wellness Membership

https://www.bdi-create.today/offers/TYb6qQtg/checkout One to One Creative Coaching:
https://www.bdi-create.today/membership_coaching Discover more about how you can Create-Today!

https://www.bdi-create.today Creative Wellness Retreat- May 2026

https://www.bdi-create.today/sylva-synergy Timestamp: 00:00 Welcome and Check In 01:19 Depletion Not Discipline 01:38 Four Words Framework 03:23 What Revive Means 04:17 Why We Normalize Exhaustion 05:52 Revive Is A Choice 07:13 Brain Science Of Burnout 10:08 Sleep Creativity Connection 12:03 Quick Energy Check In 15:55 Permission To Rest 17:11 Seven Ways To Revive 25:03 Sponsor And Support Options 26:52 Recovery And Next Steps

Overwhelmed? What you need to know today—with Health Coach, Lisa Murphy Did you know that 76% of adults are stressed about the future of our world? — And that's on top of everything else life is already throwing at us! 😮 In this episode of Create Today with Beth Buffington, we sit down with the brilliant Health Coach Lisa Murphy for a warm, eye-opening conversation about something that just might change the way you think about being overwhelmed and how you use your self-care—creatively. Here's what you'll discover in this episode: 👇 🎨 Creativity is NOT just for artists — it's a tool for every single one of us to manage stress, rewire our brains, and feel more alive every day. 🧘 Lisa's Four Pillars of Vibrant Living (food, mood, rest & movement) and how weaving creativity into each one can transform your wellbeing. 🔬 The science-backed reason why small, playful creative acts literally build new neural pathways in your brain — and what that means for your mental health as you age. 💡 Beth's “Going Fourwords” practice of creative care — Revive, Realize, Refine, and Release — and how these four words can help you stop running on empty. 🌀 Why true self-care goes WAY deeper than bubble baths and spa days 🤝 The magic of community — and why healing is never a solo journey. 🏡 All about the upcoming Sylva Synergy retreat in Atchison, Kansas, happening in a gorgeous historic Victorian art gallery (Amelia Earhart's hometown!), featuring yoga, sensory walks, creative workshops, massage, energy healing, and so much more. ✨ Why investing a weekend in yourself is one of the most generous — NOT selfish — things you can do for the people you love. 📅 How to join Sylva Sessions, the online membership for anyone who can't make meet in person this May to explore core care + creative care + community care from wherever you are. Whether you're a professional artist, a stressed-out caregiver, or someone who swears they "aren't creative" — this episode has something genuinely life-changing for you. 💛 🔗 Links & Resources from the Podcast: Reach out to Lisa
Get your complimentary session: https://www.lisamurphyllc.com/ Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Sylva Session Online Creative Wellness!
https://www.bdi-create.today/offers/TYb6qQtg/checkout Email Beth with your questions:
[email protected] The Create-Today Home Page:
https://www.bdi-create.today Timeline: 00:00 Welcome Lisa 01:07 Stressful Times Ahead 02:52 Creativity Not Art 05:32 Science Meets Woo 06:28 Three Pillars Retreat 07:28 Core Care Basics 10:08 Community Lifts All 11:03 Creative Care Roadmap 15:06 Release and Resilience 17:57 Beginner Mindset Stories 20:31 Crochet Memory Reset 21:39 Embrace the Learning Curve 22:31 Creativity as Self Discovery 23:35 Beginner Mindset for Pros 25:09 Neuroplasticity Explained 27:43 Retreats for a Reset 29:55 Self Care Is Not Selfish 32:36 Sylva Synergy Location Vibes 34:11 What to Expect Each Day

Your Brain Is Lying to You — Here's How to Stop It Have you ever felt like you have too many tabs open — not just on your computer, but inside your head? 😅 You're not alone. Right now, 76% of adults say the state of the world is a significant source of stress. The anxiety is real. The overwhelm is real. And sometimes the drama feels so constant…that we don’t even know what to call it… Because, it just… feels like Tuesday. In this episode of Create Today with Beth Buffington, we explore 7 small, science-backed mindset shifts designed to quiet the noise, calm the chaos, and bring you back to your most authentic self — without a complete life overhaul. The secret thread running through all seven? A powerful little concept called metacognition: learning to think about what you're thinking. 🌟 In this episode, you'll discover: • What metacognition is — and why neuroscientists say it's one of the most powerful tools for an anxious mind • Shift #1: How to stop the "I'm already behind" spiral before it ruins your whole day • Shift #2: Why letting something stay unfinished might be the bravest, smartest thing you do today • Shift #3: A simple environment change that restores your brain's focus • Shift #4: The surprising reason using your hands calms your nervous system• Shift #5: How to lower the bar — a LOT — and still feel like a total rockstar • Shift #6: Why just 5 minutes of quiet input could change everything for your overwhelmed brain • Shift #7: The creative practice that science says leads to higher happiness — starting the very next day• The one truth that ties all 7 shifts together — and why you are not your thoughts Whether you're dealing with burnout, anxiety, creative blocks, or just that constant hum of stress that never quite goes away — this episode is your permission slip to breathe. 💛 ✨ SYLVA SYNERGY CREATIVE WELLNESS RETREAT — MAY 29–31, 2026 Beth is hosting a creative wellness retreat in Atchison, Kansas with Health Coach, Lisa Murphy! Come restore your body, reconnect with your creativity, and find your people. Spots are limited — visit the link below to reserve yours. Or go to www.bdicreate.today to learn more. 🔗 Links to Resources & Retreats:Sylva Synergy Creative Wellness Retreat- May 2026
https://www.bdi-create.today/sylva-synergy Sylva Sessions Monthly Online Creative Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout Discover more about how you can Create-Today!
https://www.bdi-create.today/ If today’s episode resonated with you, share it with someone who’s been stressed by overwhelming thoughts. Sometimes the most generous thing we can do is share the treasures that have elevated our own lives. Time Stamps: 00:00 Welcome and Overwhelm Signs 01:18 Why Everyone Feels Burned Out 02:22 Seven Shifts and Metacognition 07:05 Shift One Stop Catching Up 10:43 Shift Two Leave It Unfinished 15:02 Shift Three Change Your Scenery 18:25 Shift Four Simple Hand Work 21:39 Retreat Invitation Sylva Synergy 23:46 Shift Five Lower the Bar 27:11 Shift Six Five Minutes Quiet 30:13 Shift Seven Small Creativity 35:07 Wrap Up - Think about What You're Thinking! :)

Your Brain is Starving for REAL light...and all that scrolling and screen time is the problem. Have you been feeling foggy, creatively stuck, or just… blah? What if the answer isn’t a new digital organizer, a new app, or pushing through the creative block — but something as simple as stepping outside? In this episode of Create-Today, Beth dives into fascinating facts about digital overload. 
(Too much screen time) She explores what this means for your brain, your mood, and your wellbeing. The science is surprising, the solutions are simple, and you’ll never look at a walk around the block the same way again. Here’s what you’ll discover in this episode: • The term “digital obesity” and what it means — and why it’s affecting your creative spark more than you realize • The truth about “ultra-processed light” and how screens are quietly starving your brain of what it really needs • The fascinating science behind your brain’s default mode network — the secret source of your best ideas — and why screen time is shutting it down • What the research says about spending just a few minutes in nature (hint: it measurably lowers your stress hormones!) • Why neuroplasticity — your brain’s ability to learn and grow — is the first thing digital overload steals from you • The powerful “awe response” and how looking up at the sky for one minute a day can expand your creative thinking • 5 simple, real-life ways to stop feeding your brain artificial light and start nourishing it with the REAL thing • Why time outside is not a reward you earn after you finish your to-do list — it IS vital for your success as person who needs to contribute to our world! If something in today’s episode makes you lean forward and think “I need more of this” — come join Beth and health coach Lisa Murphy at a Sylva Experience. These immersive retreats are designed around the exact principles Beth shares in this episode: real light, real connection, real creative wellness. As mentioned in the video:Sylva Synergy Creative Wellness Retreat- May 2026
https://www.bdi-create.today/sylva-synergy Sylva Sessions Monthly Online Creative Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout Discover more about how you can Create-Today!
https://www.bdi-create.today/ If today’s episode resonated with you, share it with someone who’s been living behind a screen and wondering why they feel blue. Sometimes the most generous thing we can do is share the treasures that have elevated our own lives. Time Stamp: 00:00 Welcome and Big Idea 02:11 Potato Chips Screen Metaphor 05:27 Digital Obesity Explained 08:38 Ultra Processed Light 09:51 Brain Science Creativity 15:02 Nature Reverses Overload 15:59 Attention Restoration Awe 19:26 Sylva Retreat Invitation 21:50 Outdoor Time Is Work 25:39 Five Ways Real Light 32:38 Final Challenge Sendoff

Turns out, the secret ingredient to a more creative life might already be in your spice cabinet. Bold food, bold ideas, and one Chattanooga chef will change the way you’ll think about cooking. 🌶️ In this episode of Create Today, Beth sits down with the incredibly fun and inspiring Blackwell Smith — founder of Lucky Cajun Seasoning, a Chattanooga-based small-batch spice brand built for real home cooks who want bold, reliable flavors without the fuss. This conversation goes way beyond spicing up dinner tonight! (Although it will do that!) This episode is about creativity, confidence, courage, and how… the way you approach your dinner plate—can literally change your life. Here's what you'll discover in this episode: • Why creativity is a DECISION — Blackwell shares how no one is born a great cook (or a great anything). It's all about showing up, experimenting, and giving yourself permission to mess up— to get the SKILLS. • How a single technique unlocks a thousand possibilities — Learn how mastering something as simple as a vinaigrette can become the creative foundation for endless meals. • The "flywheel" effect of creative cooking — When you cook better, you eat better. When you eat better, you have more energy. More energy fuels more creativity. It all compounds! • The "stay out of the aisles" rule — Blackwell's dad's golden advice for eating healthier with less effort, and why whole foods at home beat packaged meals EVERY single time. • Why your spices might be sabotaging your meals —(how old are the spices in your kitchen??) Fresh ground spices are a game-changer. • The blackened shrimp and polenta experiment — Beth shares her own kitchen adventure trying something totally new — and how it turned out even better than the restaurant version! • The No-BS Holiday Cookbook — Blackwell's approach to recipes as frameworks, not rules — so you can cook boldly with whatever's already in your pantry. • Creativity isn't just for artists — Whether you're an accountant, a busy parent, or someone who thinks they "can't cook," this episode will shift how you see your own creative potential. • Where to find Lucky Cajun Seasoning — Because after this episode, you're going to want to try them! Cooking creatively is about how you're thinking — not making roses out of radishes." Whatever you do, friends... stay creative! 🎨 Create-Today Resources and Retreats: Sylva Synergy Creative Wellness Retreat — Atchison, Kansas - May
2026https://www.bdi-create.today/sylva-synergy Sylva Sessions Monthly Online Creative Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout Discover more about how you can Create-Today!
https://www.bdi-create.today/ Find Blackwell Smith & Lucky Cajun Seasoning: 🌐 Website: https://theluckycajun.com/ ▶️ YouTube: https://www.youtube.com/@LuckyCajunSeasoning 📖 The No-BS Holiday Cookbook — check the website for availability (a No-BS Seafood Cookbook is coming soon!)  Time Stamps:00:00 Meet Blackwell Smith 01:15 Cooking Roots and Cajun Influence 01:47 No BS Cookbook Approach 02:39 Cook With What You Have 03:43 Chefs Think in Techniques 04:42 Breaking the Family Cooking Rut 08:47 Confidence Over Perfection 11:22 Why Home Cooking Matters 14:14 Skip the Boxed Aisles 16:50 Favorite Recipes and Boudin 18:57 Rethinking Stuffed Mushrooms 19:50 Portobello Pizza Hack 20:48 Going Rogue With Recipes 23:46 From Cooking To Business 25:06 Shrimp And Polenta Remix 28:22 Let Yourself Mess Up 32:38 Where To Find Lucky Cajun 34:25 Fresh Spices Matter 36:31 Final Kitchen Challenge 43:22 Your invitation to Sylva Synergy & Sessions  

Kitchen Creativity: The Secret to Better Health & Happiness | E118 🎨 In this episode of Create-Today, Beth takes you somewhere a little unexpected — into the kitchen — and what she shares just might change the way you think about food forever. A QUESTION for you...What if feeding yourself well was one of the most creative things you could do today? That's exactly what you’ll explore in E118, and it is so good. In this episode, you'll discover: 🎨 Why your creative instincts are actually wired to help you make better food choices — and how to trust them 🧠 The jaw-dropping science behind how the food you eat directly fuels (or drains) your brain's ability to focus, create, and stay emotionally resilient 🌈 The "eat the rainbow" principle — why color in your food is not just beautiful, it's brain medicine (flavonoids, antioxidants, and neuroplasticity, oh my!) 😊 The gut-brain connection: why 90–95% of your serotonin is made in your gut — and what that means for your mood, creativity, and anxiety levels 🍳 Why cooking IS creating — and how chopping, stirring, and a pretty plate activates the same calming, joy-producing brain state as painting, crocheting, or crafting 🍽️ The Oxford University study that proves a beautifully plated meal actually tastes better — and how to use this to your advantage every single day ✨ 5 simple, fast plating ideas you can try this week — no chef skills required — that make your meals feel intentional, beautiful, and nourishing 💡 Beth's personal health journey — how she became healthier, stronger, and happier through the lens of creativity (and what her daughter, a registered dietician, taught her along the way) 🕯️ How slowing down at the table — using candles, pretty dishes, no screens — can help you eat less, enjoy more, and even... lose weight! This episode isn't about dieting (although you can lose weight if you follow these secrets…because Beth did!). It’s not about restrictions, or food rules. It's about bringing the same curiosity and joy you bring to your creative work to your plate — and then watching your health, happiness, and energy— rise! Beth's challenge for you this week: Before your next meal, take 30 seconds and look at your plate like a composition. What colors do you see? What could you add? Get out those beautiful dishes you've been saving for "special occasions"? Because—you are the special occasion. 🌟 🌿 Resources and retreats mentioned in this episode: Sylva Synergy Retreat An in-person creative wellness gathering in Atchison, Kansas this May Hosted by Beth and Health Coach Lisa MurphyRegister soon - Spots are limited! 
https://www.bdi-create.today/sylva-synergy Sylva Sessions MembershipA monthly online creative wellness membershipHosted by Beth and Health Coach Lisa Murphy https://www.bdi-create.today/offers/TYb6qQtg/checkout More about Beth and Create-Today offeringshttps://www.bdi-create.today/ If this episode spoke to your heart... Share it with someone who's been running on empty. Sometimes the most generous creative act is pointing a friend toward something good. 💛 ⏱️ Timestamps 0:00 Welcome Back & What Part Two Is About  1:00 Recap of Part One — The Science of Creativity & Health  2:30 Why Information Isn't Enough — The Case for Immersion  4:00 What Research Shows About Immersive Experiences & Lasting Change  4:45 Introducing Sylva Events — Built on Core Care, Creativity & Community  5:30 Sylva Synergy — Atchison, Kansas, May 2025  6:30 Sylva Solace — Asheville, NC, Horse Shoe Farm, October 2025  8:00 How to Get on the Sylva Waitlist (Sold Out in 2025!)  8:45 Sylva Sessions — Monthly Online Membership & Retreat Perks  10:00 Bringing It All Together — A New Relationship With Your Daily Life  11:30 The Plate, The Walk, The Journal — Three Small Creative Acts That Change Everything  12:30 The Compound Effect of Small Creative Habits  13:30 Your Challenge — One Creative Thing in Each Area This Week  15:00 Closing — You Don't Just Become Healthier. You Become More Fully Yourself. 

E117 - Small Deposits, Big Life Returns: How 10 Minutes of Creativity Changes Everything What if the foggy, drained, emotionally heavy feeling you've been carrying around isn't burnout — it's a creative deficit? What if just 10 minutes a day could start to compound your creative energy? In this episode, Beth Buffington unpacks the science-backed truth about creativity, wellbeing, and the extraordinary power of small, consistent creative deposits — that you can start….today. ✨ In This Episode, You'll Discover: • What a "creative deficit" actually is — and why you might be running on empty without even realizing it• Why doom scrolling is a neurological drain, not just a time drain (and what to do instead) • The neuroscience behind creativity: how just 10 minutes a day activates your parasympathetic nervous system and reduces cortisol • Studies that show creativity is literally medicine for your brain • Why talent and skill level doesn't matter — at all — and how you can benefit from creativity even if you "can't draw a stick figure" • The upward spiral effect: how one creative day makes the next day feel lighter, brighter, and more energized • Beth's glass jar idea — a beautiful, visual way to track your daily creative investments and watch them grow • Real words from real listeners about how tiny creative moments changed their lives • Your official permission slip to be creative even when the dishes aren't done and the inbox isn't empty • A sneak peek at what's coming next week — creativity at the dinner table (yes, really!) 💛 Resources + Links Mentioned: Episode 33 — Creative Snacks
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2148786061 Episode 105 — Tiny Art
https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149133515 Sylva Synergy Creative Wellness Retreat — Atchison, Kansas
https://www.bdi-create.today/sylva-synergy-waitlist Sylva Sessions Monthly Online Creative Wellness Membership
https://www.bdi-create.today/offers/TYb6qQtg/checkout Discover more about how you can Create-Today!
https://www.bdi-create.today/ If this episode spoke to you, please share it with someone you love who's been running on empty. Sometimes the most generous thing you can do for another person is hand them a permission slip. 💜  🔔 Subscribe so you never miss an episode of Create Today with Beth Buffington! Timeline:00:00 Welcome and Big Question 01:40 Creative Deficit Explained 03:08 Ten Minute Creative Deposits 04:11 Doomscrolling vs Making 09:16 Easy Ideas That Count 10:39 The Jar Tracking Trick 11:48 Neuroscience and Research Benefits 16:44 Real Life Returns and Resilience 20:26 Permission to Prioritize Creativity 23:28 Retreat and Membership Invite 26:37 Weekly Challenge and Wrap Up

Create to Thrive Part 2: How Creativity Becomes a Daily Habit to Eat Beautifully, Move Joyfully, Sleep Peacefully Science tells us creativity is deeply linked to our overall wellness. We all know that we need to eat better, move more, and sleep longer… But knowing something and actually living it? Those are two very different things. In Part Two of Create to Thrive, Beth Buffington goes beyond the research and into the real question: how do you make this your life? (If you haven't listened to Part One yet, check it out — and realize that Part 2 is where everything becomes real.) Information about wellness— is everywhere. 
You've read the articles, made the plans, and you know what you should be doing. So why is having healthy habits —Soooo hard? In Part Two of the Create to Thrive series, Beth Buffington makes the case that the missing ingredient isn't more information — it's immersion. It's the felt sense of actually living something fully, even for just a few days, so that it becomes part of who you are. In this episode, you'll discover: • Why reading about healthy habits and actually living them are two completely different things — and what bridges that gap • How immersive experiences engage the whole person (mind, body, and emotion) and create the most lasting behavior change • The beautiful truth that creativity transforms your daily choices — from what you eat, to how you move, to how you rest — from burdens into invitations • How a single plate of food arranged with care sends a powerful message to your brain: you are worth beauty and nourishment • Why a walk taken with a camera and a curious eye feeds your soul as much as your body • How a simple journaling ritual before sleep tells your nervous system: the day is done, it was good, you can rest • How the compound effect of small creative habits literally rewires your neural pathways over time — making healthy living feel natural • How a Sylva Event accelerates all of this — and what makes the Sylva experience unlike anything most people have ever encountered Beth also introduces the full Sylva universe (co-hosted with Lisa Murphy, Healthy Aging Coach): Sylva Synergy, Sylva Solace, and Sylva Sessions. 🔗 Links & Resources Mentioned Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Sylva Events Homepage:
https://www.bdi-create.today/sylva Email Beth and let’s chat:
[email protected] The Create-Today Home Page:
https://www.bdi-create.today ⏱️ Timestamps 0:00 Welcome Back & What Part Two Is About 1:00 Recap of Part One — The Science of Creativity & Health 2:30 Why Information Isn't Enough — The Case for Immersion 4:00 What Research Shows About Immersive Experiences & Lasting Change 4:45 Introducing Sylva Events — Built on Core Care, Creativity & Community 5:30 Sylva Synergy — Atchison, Kansas, May 2025 6:30 Sylva Solace — Asheville, NC, Horse Shoe Farm, October 2025 8:00 How to Get on the Sylva Waitlist (Sold Out in 2025!) 8:45 Sylva Sessions — Monthly Online Membership & Retreat Perks 10:00 Bringing It All Together — A New Relationship With Your Daily Life 11:30 The Plate, The Walk, The Journal — Three Small Creative Acts That Change Everything 12:30 The Compound Effect of Small Creative Habits 13:30 Your Challenge — One Creative Thing in Each Area This Week 15:00 Closing — You Don't Just Become Healthier. You Become More Fully Yourself. ✨ Key Takeaways • Knowing what to do and actually living it are very different things — immersion is the bridge Immersive experiences that engage mind, body, and emotion are the most powerful catalysts for lasting habit change (research-backed) • Creativity isn't separate from your health — it IS your health. It transforms nutrition into art, exercise into play, and sleep into a sacred ritual • Arranging your food beautifully before you eat it is a small creative act that tells your brain: you are worth nourishment • A walk with a camera and a creative mission feeds your soul as deeply as it strengthens your body • A simple journaling ritual before bed is a signal to your nervous system: the day is done, it was good, now rest • Small creative choices compound over time — literally reshaping your neural pathways and making healthy living feel natural • Sylva Events — co-hosted by Beth Buffington and Healthy Aging Coach Lisa Murphy — are immersive retreats built on Core Care, Creativity & Community • Sylva Synergy is in Atchison, KS this May. • Sylva Solace returns to Asheville, NC this October. • Both sell out — get on the waitlist now • Sylva Sessions is the monthly online membership that brings the Sylva experience into your everyday life — with valuable perks toward retreat registration • When you combine creativity with healthy living, you don't just become healthier — you become more fully yourself

The Secret Health Habit No One Talks About: How Creativity Transforms What You Eat, How You Move & How You Sleep What if the missing ingredient in your health journey isn't another diet, a new gym routine, or a better sleep app — it's creativity? In this episode, Beth Buffington reveals the science-backed connection between your creative life and your physical health, and shares beautiful, practical ways to weave creativity into the way you eat, move, and rest. This is the episode that will change how you see your whole life. We talk constantly about the Big Three of health: nutrition, exercise, and sleep. But there's a fourth element that makes all three work better — and it might be the last thing you'd expect. In Part One of this two-part Create to Thrive series, Beth Buffington explores the surprising, research-backed connection between creativity and whole-life health. Creativity isn't just an artistic pursuit — it's a biological reset button that lowers stress hormones, activates the brain's reward centers, and makes healthy choices feel joyful rather than obligatory. In this episode, you'll discover: • Why creativity is just as essential to your health as what you eat, how you move, and how much you sleep — and the science that proves it. • A direct link between eating more fruits and vegetables and higher creativity and wellbeing • How the way you PRESENT your food — colors, textures, vessels, and environment — can make healthy eating more enjoyable and sustainable • That walking increases creative output by an average of 60% • Why dancing, photography hikes, and treasure-hunting walks are some of the most powerful forms of exercise you can do • How to sleep deeper and wake up more inspired • Beautiful, real-life ways to make your nutrition, movement, and sleep rituals into acts of creativity that nourish heart, mind, body, and soul 🔗 Links & Resources Mentioned Sylva Sessions Wellness Membership with Beth & Lisa: https://www.bdi-create.today/offers/TYb6qQtg/checkout Sylva Events Homepage: https://www.bdi-create.today/sylva Email Beth and let’s chat: [email protected] The Create-Today Home Page: https://www.bdi-create.today ✨ Key Takeaways… • Creativity is a HEALTH HABIT — backed by neuroscience and documented research, not just a hobby  • When you eat more colorful, whole foods, your creativity and wellbeing go up — and vice versa • Arranging food beautifully before eating increases mindfulness, satisfaction, and healthier choices over time • How to try one new ingredient, a new recipe, or a cuisine you've never explored • Your environment matters: using beautiful dishware and lighting a candle can transform a meal into a nourishing ritual • How walking boosts creative thinking by 60% • Adding a creative mission to your walk makes you go farther and enjoy it more • Dance isn't just fun— it can be MORE effective than standard exercise for psychological wellbeing • Journaling before bed helps you fall asleep faster by externalizing mental chatter • The creative things you do during your DAY directly affect how peacefully you sleep at NIGHT • Designing a beautiful sleep space — intentional colors, textures• Small rituals signals safety and rest to your nervous system Part Two will (available next week) …in this episode, Beth will share how a Sylva Event can accelerate this transformation and you’ll discover the magic inside Sylva Synergy (Atchison, KS — May), Sylva Solace (Asheville, NC — October), and Sylva Sessions, the monthly online membership. ⏱️ Timestamps 00:00 Introduction01:39 The Missing Health Habit 02:29 Creativity Changes Everything 04:34 Science of Creative Wellbeing 06:28 Food as Creative Practice 08:43 Plate Art and Mindful Eating 11:49 Curiosity in the Kitchen 14:46 Food Photography Pause 16:52 Movement Fuels Creativity 19:11 Dance and Joyful Motion 20:07 Creative Walk Missions 22:14 Mindful Movement Practices 22:55 Sleep and Creative States 25:07 Creative Sleep Rituals 28:12 Key Takeaways and Challenge

Why Rest & Movement Matter for Your Heart (and Your Creativity) In Part 2 of this heart-centered conversation with Healthy Aging Coach, Lisa Murphy, we move beyond food and stress management and into two foundations that are powerful for your health, energy, focus, and creative capacity: rest and movement. This episode explores how modern life keeps many of us in constant contraction—rushing, reacting, pushing—without enough true recovery built into our days. Beth and Lisa unpack how this chronic pace impacts your heart, your nervous system, and your ability to access creative flow. You’ll hear why collapsing on the couch at night isn’t the same as restorative rest, and how small shifts in your daily rhythms can change how your body carries stress. In this episode, you’ll discover how to care for your heart by discovering: • The difference between restorative rest and end-of-day collapse • Why sleep is a cornerstone of heart health (and what “enough” sleep actually looks like) • How evening habits affect your nervous system long before your head hits the pillow • Practical ways to create wind-down rituals that support deeper rest • Why creativity itself can function as a form of regulation and recovery • How movement strengthens the heart without requiring intense workouts • Simple ways to incorporate movement into daily life when schedules feel full • How to recognize when your heart rate is being supported by the movement you choose • Why consistency matters more than perfection when it comes to health habits • How rest and movement protect not just your heart—but also your focus, mood, and creative stamina This important heart health episode is an invitation to rethink how you care for yourself in the in-between moments of your day—the transitions, the evenings, the small windows of choice that quietly shape your health over time. When your body is supported, your creativity doesn’t have to fight for space—it is easier to become that authentic self you know is possible. ✨ This is Part 2 of a special Heart Health series. In last week’s episode #113, Beth and Lisa discussed the importance and power of food and “peace & quiet” as incredible ways to care for your heart health —check it out! Reach out to Lisa
Murphy, Healthy Aging CoachGet your complimentary session: https://www.lisamurphyllc.com/ Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Sylva Solace retreat in Asheville North Carolina with Beth & Lisa:
https://www.bdi-create.today/sylva-retreat Sylva Synergy retreat in Atchison Kansas with Beth & Lisa:https://www.bdi-create.today/sylva-synergy-waitlist Register for Create-Today Membership!
https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat:
[email protected] The Create-Today Home Page:
https://www.bdi-create.today Timeline:00:00 Welcome Back: Healthy Habits for a Healthy Heart (Part 2) 01:34 Pillars #3 & #4: Rest and Movement—What We’re Covering Today 02:18 What “Rest” Really Means: Sleep + Downtime 03:15 The “Contract and Collapse” Cycle (and Why Your Heart Pays for It) 05:19 Sleep Isn’t a Weakness: Busting the Busyness Trap 08:53 Try This: A Restful Evening Experiment (No Wine, No Netflix Binge) 11:03 How Much Sleep You Need + The Heart Health Stats 12:59 Sleep Hygiene That Works: Alcohol, Caffeine, and a Wind-Down Routine 16:35 Supplements Aren’t the Silver Bullet: Fix the Habits First 18:29 Real Downtime: Devices Off, Nature, and Taking a True Vacation 20:15 Start Small: Take a Half-Day Offline Break (It’s Required) 21:00 Unplug to Unwind: Reclaiming Slower, Calmer Evenings 21:55 Small Sleep Experiments: Boundaries, Guilt, and Protecting Your Health 24:04 Movement (Not “Exercise”): The Pressure-Free Heart-Health Habit 25:02 150 Minutes a Week Made Easy: Micro-Movement Ideas You’ll Actually Do 27:03 Build Up Safely: Start Tiny, Avoid Weekend-Warrior Burnout 28:26 Uplevel Your Routine: Cardio, Mobility, Flexibility & Strength Training 29:30 Isometrics Explained: Planks, Wall Sits & Lowering Blood Pressure 30:58 Does It Count? Gardening, Dancing, and the “Honor System” for Effort 32:10 No Fancy Gear Needed: Simple Signs Your Heart Rate Is Up 33:39 Genes Aren’t Destiny: The 75% You Can Control (Recap of Heart-Health Pillars) 36:18 It’s Never Too Late: Micro-Changes That Add Up at Any Age 37:10 Sylva Events & Sessions: Creativity + Wellness Community (Retreats & Online Group) 39:54 Final Send-Off: Take Care of Your Heart

Be Your Own Valentine: Creative Ways to Care for Your Heart!  February is Heart Month, and this episode is a gentle, creative invitation to care for your heart — with a new perspective about how to be healthier—using creativity.  In this episode of Create Today, Beth is joined by Healthy Aging Coach Lisa Murphy to explore how creativity, nourishment, and calm play a powerful role in heart health — especially for women. In this episode, you’ll discover: Why heart disease is leading cause of death for women — and why it’s often misunderstood. How women’s heart symptoms can differ from men’s (and why we tend to ignore early signs) Two foundational pillars of heart health you can start today: food and mood  Why heart-healthy eating is about adding more, not restriction The truth about anti-inflammatory foods and chronic inflammation How to “gamify” your meals by eating a colorful variety of plants each week Why fiber is essential for heart and gut health (and how much you actually need) Yes… why dark chocolate counts as a heart-healthy food 🍫 How chronic stress quietly damages the heart — even in otherwise healthy people Simple ways to lower stress through quiet, creativity, and nervous-system balance  Why creativity isn’t extra — it’s a daily form of emotional and physical care  This conversation is compassionate, practical, and deeply reassuring — a reminder that caring for your heart can feel kind, creative, and doable. ✨ This is Part 1 of a special Heart Health series. Next week, Beth and Lisa continue with movement and sleep. Resources: Reach out to Lisa Murphy, Healthy Aging Coach Get your complimentary session:https://www.lisamurphyllc.com/   Sylva Sessions Wellness Membership with Beth & Lisa: https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Membership! https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat: [email protected] The Create-Today Home Page: https://www.bdi-create.today Timeline: 00:00 Introduction and Welcome01:24 Understanding Heart Disease03:36 Heart Disease in Women05:45 Healthy Eating for a Healthy Heart09:39 The Importance of Fiber16:57 The Benefits of Dark Chocolate20:32 Managing Stress for Heart Health27:43 Conclusion and Next Steps

If you want to feel better - CREATE!  Are you feeling exhausted in a way that sleep doesn’t fix?
Are you barely productive, and also feel disconnected, foggy, or burned out? In this episode of Create Today, Beth explores why creativity isn’t a “nice-to-have,” but a biological need for your brain, nervous system, and emotional wellbeing. As mentioned: When you're ready for guidance with your creativity!
Join the Sylva Sessions Wellness Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout This episode is a deep exploration of science-backed facts about creativity— as well as an uplifting conversation about how small, everyday creative acts help you feel better — not by fixing you, but by supporting how your brain actually works (for the better!). You’ll discover: • Why feeling better is a brain regulation issue, not a personal failure • How chronic stress reshapes the brain — and why motivation disappears • What creativity does neurologically to calm the nervous system • How hands-on creative activities reduce amygdala over-activation • Why dopamine from creativity is different from dopamine from scrolling • How creativity supports emotional regulation, resilience, and focus • Why your brain doesn’t care if you’re “good” at what you create • The difference between creativity for wellbeing vs. creativity for performance • Why daily creativity (even a little while) compounds into real change • How to choose a creative practice that actually helps you feel better You don’t need talent.
You don’t need more time or money.
You just need permission and commitment. Creativity isn’t indulgent.
It’s foundational self-care for your brain! 🎨 Mentioned in this episode:
Sylva SessionsA space for creative wellness, nervous system care, and sustainable creativity Join the Sylva Sessions Wellness Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout For Professional Artists - Register for Create-Today Membership!
https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat:
[email protected] The Create-Today Home Page:
https://www.bdi-create.today Timeline: 00:00 Introduction and Welcome 02:16 The Search for Wellbeing 03:05 Creativity as a Solution 05:17 The Biological Benefits of Creativity 06:35 Understanding Brain Function and Stress 09:02 How Creativity Engages the Brain 16:38 The Importance of Doing, Not the Result 19:35 Who Benefits from Creativity 21:20 Making Creativity a Daily Practice 27:55 Creativity as Self-Care 30:26 Conclusion and Call to Action

When the World Is in Chaos, Self Care Is How You Can Survive. The world feels heavy right now. Breaking news. Extreme weather. Political tension. Constant alerts.
 Many of us are walking through our days with a quiet weight we can’t quite name — but we feel it in our bodies, our energy, and our creativity. In this grounding and timely conversation, Beth is joined by returning guest Lisa Murphy, healthy aging coach and trusted voice in whole-person wellbeing, to talk about what it means to take care of ourselves in a chaotic world. And, how simple things make a difference in how we deal with chaos. This episode is not about escaping reality — it’s about learning how to live well inside it. In This Episode, You’ll explore: • Why the world feels emotionally and physically heavier right now • How constant stress, news cycles, and global uncertainty impact our nervous systems • Why “making life easier” is a powerful form of self-care and resilience • How small, gentle shifts support long-term health • Why caring for yourself isn’t selfish, lazy, or optional — it’s necessary • How creativity helps us adapt, and stay human when the world feels harsh This conversation is a reminder that we don’t survive chaos by pushing harder —
we survive it by caring for ourselves better. If you’re feeling overwhelmed, worn down and dazed by the noise of our world, this episode offers a simple perspective, and a gentler way forward. Reach out to Lisa Murphy - Get a complimentary session: https://www.lisamurphyllc.com/ Join Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for the Create-Today Membership!
https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat:
[email protected] The Create-Today Home Page:
https://www.bdi-create.today Timeline: 00:00 Introduction and Guest Welcome - Lisa Murphy01:57 Discussing the Heaviness of the World 03:26 Impact of Social Media and News 05:59 Coping Mechanisms and Triggers 15:48 Healthy Aging and Self-Care Tips 24:34 Small Joys and Self-Care 25:36 Challenging Conditioning and Embracing Self-Love 27:20 The Importance of Hydration and Nutrition 30:17 Mindful Eating and Awareness 32:39 Incorporating Movement into Daily Life 36:36 Navigating Guilt and Setting Boundaries 41:34 The Ripple Effect of Self-Care 42:52 Final Thoughts and Encouragement43:11 Learn about Create Today Offerings

Your Creative Fitness is as important as being physically fit.  In Episode 110 of Create Today with Beth Buffington, we explore a powerful shift: creativity isn’t a luxury or a hobby—it’s essential mental fitness. In a world filled with breaking news alerts, political noise, extreme weather, and the constant pressure of perfection on social media, your nervous system is under daily strain. This episode explains how everyday creative acts can become a scientifically backed way to restore calm, focus, and emotional resilience. In this episode, you’ll discover: • Why creativity is a form of mental fitness, not just self-expression • How simple creative acts trigger dopamine and support motivation and hope • The role creativity plays in calming the nervous system and lowering stress • How art pulls us out of fear-based thinking and back into the present moment • Why creativity helps protect your brain from burnout, anxiety, and overload • How everyday art supports emotional resilience during uncertain times • Actionable, realistic ways to add creativity to your daily life (even when you’re busy) • Why you don’t need talent—just curiosity and permission This episode is an invitation to step away from the noise of the world and reconnect with something steady, human, and healing—your creative instinct. ✨ Creativity isn’t about making something impressive.
✨ It’s about making yourself feel strong and whole again. If you’ve been feeling overwhelmed, distracted, or creatively disconnected, this conversation will remind you that joy, calm, and clarity are still accessible—one small creative moment at a time. Join my Sylva Sessions Creative Wellness Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Membership!
https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat:
[email protected] Tutorials and other resources at Create-Today:
https://www.bdi-create.today/almost-free-resources The Create-Today Home Page:
https://www.bdi-create.today Timeline:00:00 Introduction to Creative Wellness 00:27 The Impact of Modern Life on Our Attention 01:38 The Power of Creativity for Mental Fitness 06:05 The Science Behind Creative Practices 10:30 Creative Services and Memberships 12:31 Building a Daily Creative Practice 13:27 Tips for Consistent Creativity 19:49 The Importance of Play and Experimentation 21:05 Conclusion and Encouragement

Curiosity is a SUPER Power you can use to be happier, healthier...and SMARTER! Knowing how to use curiosity as a creative tool — is a super power for your brain.
 In this episode, you will explore the neuroscience of curiosity — and why wonder builds creativity, resilience, and wellbeing.
 Stay to the end for 7 simple ways to live a more curious life starting today! Curiosity isn’t just a personality trait — it’s a brain-reshaping force you can harness. In this episode of Create Today with Beth Buffington, we explore how curiosity fuels your brain, your creativity, and your overall wellbeing. You’ll learn why curiosity helps you learn better, feel better, and stay creatively alive and joyful — at any age. In this episode, you’ll discover: • Why curiosity softens rigid thinking and opens creative pathways • How curiosity helps your brain connect ideas in unexpected ways • The neuroscience behind curiosity, dopamine, and learning • Why scrolling and quick dopamine hits stimulate the brain — but doesn't help it grow • How curiosity builds neural pathways tied to memory, adaptability, and emotional resilience • 7 simple, realistic ways to live a more curious life (starting today) You’ll also discover how curiosity supports long-term wellbeing — not just momentary motivation — and why it may be one of the most underrated tools for creative and emotional health. ✨ Plus: You’ll realize that curiosity offers the benefits of dopamine with long-term payoff — not burnout. Join my Sylva Sessions Creative Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Workshops!

https://www.bdi-create.today/workshop-events-calendar Tutorials and other resources at Create-Today:

https://www.bdi-create.today/almost-free-resources The Create-Today Home Page:

https://www.bdi-create.today Timeline: 00:00 Introduction to Curiosity 01:43 The Power of Curiosity 03:45 Curiosity in Creative Problem Solving 08:34 Neuroscience of Curiosity 11:26 Healthy Dopamine vs. Fast Dopamine 14:52 Practical Tips for a Curious Life 20:08 The Importance of Curiosity Today 21:28 Your Invitation to Be Curious This Week

E108 The Story of So Loco - Why Women Need Scream Pillows (and Creative Ways to Release What We Carry) Get ready for a powerful, honest, and unexpectedly joyful conversation about creativity, emotional health, and why sometimes… you just need to scream into a pillow. In this special episode of Create Today, Beth is joined by Laura Pagley and Sandra O’Neil, founders of So Loco, a women-led brand rooted in empathy, emotional wellbeing, and community. ✨ In this episode, you’ll discover: • Why creative release is essential for emotional health (and not something to feel ashamed of) • The story behind the So Loco • How creativity helped Laura and Sandra survive toxic work environments and reclaim their joy • Why confidence isn’t a prerequisite for creative courage • How imposter syndrome shows up — even for successful creatives • The importance of community, compassion, and not carrying life’s weight alone • How creative ideas evolve slowly — and why that’s a good thing This episode is for you if: • You’ve ever felt emotionally overloaded • You’ve questioned your confidence or creative path • You’re craving permission to release, rest, and reconnect • You believe creativity can be a form of self-care and healing How to Find So Loco and their products:
Laura Pagley & Sandra O’Neil — Founders of So Loco
Website: www.getsoloco.com
Instagram: @get_soloco
Facebook: So Loco 
LinkedIn: So Loco Offerings at BDI Create.Today
Join Sylva Session Wellness Membershiphttps://www.bdi-create.today/offers/TYb6qQtg/checkoutRegister to the Create-Today Workshops!
https://www.bdi-create.today/workshop-events-calendar Register for “Learn the Art of Procreate”
https://www.bdi-create.today/courses Tutorials and other resources at Create-Today:
https://www.bdi-create.today/almost-free-resources The Create-Today Home Page:
https://www.bdi-create.today As always, thank you for being part of the Create Today community. Stay creative, my friend.

What if just a few minutes of creativity a day could shape your future happiness, health, and resilience? In this episode of Create Today with Beth Buffington, we explore the powerful idea of creative deposits—tiny, consistent creative actions that quietly compound into long-term wellbeing for “future you.” You’ll discover: • Why small creative habits matter more than occasional big projects • How creativity today supports tomorrow’s emotional health, stress reduction, and resilience • The neuroscience behind creative consistency and brain wellbeing • How daily creativity creates an upward spiral of mood, motivation, and mental clarity • Simple, low-pressure ideas for creative deposits you can start today • Why consistency—not talent—is the real secret to creative wellbeing • How present-you can actively support the wellbeing of future-you This episode is an invitation to stop waiting for “more time” or “more inspiration”—and start building your wellbeing through creativity that fits into real life. ✨ Your future self will thank you. Join my Sylva Sessions Creative Wellness Membership:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Workshops!
https://www.bdi-create.today/workshop-events-calendar Tutorials and other resources at Create-Today:
https://www.bdi-create.today/almost-free-resources The Create-Today Home Page:
https://www.bdi-create.today Timeline:00:00 Introduction to Creative Deposits 00:41 The Power of Small Creative Actions 02:02 Understanding Creative Deposits 04:19 The Science Behind Creativity 07:31 Benefits of Creative Deposits 09:29 Implementing Creative Deposits 12:28 Creative Consistency and Community 17:02 Conclusion and Final Thoughts

To Succeed —You need to understand YOUR past, present and future spirits. Creativity isn’t just self-expression—it’s a powerful path to health and happiness.
 In this special holiday episode, Beth explores how understanding your creative
past, present, and future can change how you feel—and how you live —and how you succeed. Learn more about how you can CREATE-TODAY: https://www.bdi-create.today/ Your creativity is powerful: What if one of the most effective ways to feel healthier, happier, and more successful is to better understand yourself—who you’ve been, who you are now, and who you’re becoming? In this holiday-inspired episode of Create Today, Beth shares how creativity supports emotional wellbeing, confidence, resilience, and meaningful personal growth. This reflective conversation helps you reconnect with your creative identity—not as pressure or productivity, but as a form of self-care and self-trust and paths to your goals. In this episode, you’ll discover: 🌿 Why understanding your creative past builds confidence and emotional resilience 🧠 How reflecting on small creative wins improves mental health and self-worth 💛 The connection between creativity, happiness, and long-term wellbeing ⏳ What guarding your creativity may be costing your health and joy 🎯 How turning dreams into goals creates momentum and reduces overwhelm 🚫 Five common mindset traps that quietly block success and fulfillment ☕ A powerful visualization: meeting your future self and learning what truly matters ✨ Why creativity is not extra—it’s essential to a balanced, healthy life This episode is a gentle invitation to slow down, reflect, and choose a more nourishing creative path forward— to a better you. 00:00 Welcome and Holiday Reflections 01:13 The Influence of 'A Christmas Carol' 07:07 Exploring Creativity Past 17:16 Embracing Creativity Present 22:56 Envisioning Creativity Yet to Come 33:53 Meeting Your Future Creative Self 36:40 Final Thoughts and Holiday Wishes Offerings at BDI Create Today
 The Create-Today Membership & Coaching:
https://www.bdi-create.today/membership_coaching Register to Create-Today Workshops!
https://www.bdi-create.today/workshop-events-calendar Register for “Learn the Art of Procreate”
https://www.bdi-create.today/courses Tutorials and other resources at Create-Today:
https://www.bdi-create.today/almost-free-resources  

Mini Creations That Calm Stress Feeling overwhelmed or mentally exhausted? What if calming your stress didn’t require hours of meditation or expensive solutions — just a few creative minutes? In this episode of Create Today, Beth Buffington explores how tiny creative acts can gently calm your nervous system and help you build real emotional resilience. Stress doesn’t usually arrive all at once — it accumulates quietly in the body and mind. In Episode 105, Beth shares how mini-creations — small, pressure-free creative moments — can help interrupt stress, settle anxious thoughts, and restore a sense of calm. This episode is a reminder that creativity doesn’t have to be big to be powerful. What You’ll Learn in This Episode • Why daily stress often lingers in the nervous system • What emotional resilience really means (and what it doesn’t) • How brief creative activity can help lower stress hormones • Why creativity works even when you only have a few minutes • Simple, approachable mini-creation ideas anyone can try • How small creative moments help retrain your stress response over time • Why creativity is one of the most accessible forms of self-care Timing of this episode: 00:00 Introduction to Creative Stress Relief02:14 The Power of Mini Creations04:45 Understanding Resilience06:46 Scientific Backing of Creativity10:54 Practical Mini Creation Ideas20:31 Long-term Benefits of Mini Creations22:17 Final Thoughts and Encouragement Create-Today Offerings:
This episode is sponsored by Sylva Sessions, the Creative Wellness Membership. Sylva Sessions is a supportive space where creativity and wellbeing meet. We explore how creativity supports emotional health through the 3 C’s: Core Care – movement, nourishment, rest Creative Care – creativity as a tool for calm and resilience Community Care – connection that strengthens wellbeing Sylva Sessions meets twice a month to reflect, share, and practice creative wellness together.
Here’s the link to join Sylva Sessions:
https://www.bdi-create.today/offers/TYb6qQtg/checkout Create-Today Membership & Workshops 
https://www.bdi-create.today/
Discover more creative excitement is available now —and next!

Learn more about being healthy and happy using your creativity!Visit:https://www.bdi-create.today/ If you’ve ever felt stuck, tired, or creatively drained — this episode may be the simplest, most useful creative reset you try all year. You'll discover how just 10 minutes in nature can shift your mindset, refresh your energy, and open space for breakthrough ideas. 🌿 In this episode you’ll discover: • Why walking — even just a few minutes — activates divergent thinking, giving you more creative ideas than sitting ever could. • How exposure to nature acts as a gentle “reset button” for your brain, restoring attention and mental energy so creativity can bloom. • Emotional and mental-health boosts from being outdoors — lower stress, improve your mood, provide clearer focus and breakthrough ideas. • Why a 10-minute nature “reset break” can interrupt stuck or repetitive thinking and expand your mental field — making room for fresh, unexpected ideas. • Five practical ways to integrate short outdoor sessions into your creative life: micro-nature breaks, mindful walking, nature-inspired prompts, creative incubation, and idea retrieval rituals. • A guided 10-minute “Outdoor Creativity Reset” you can do with Beth— today. Whether you’re a painter, writer, creator, entrepreneur, crafter, or any type of creative —this episode shows you how to tap into nature as your easiest, most trustworthy creative collaborator. ✨ Want ongoing support for your creative wellness?
 Check out Sylva Sessions, our twice-monthly membership — a gentle, soulful space designed to help you nourish your creative spirit, care for yourself, and build community with like-hearted artists and makers.
Link to register for Sylva Sessions: 👉 http://bdi-create.today/sylvasessions Or go to https://www.bdi-create.today/ 00:00 Introduction: Overcoming Creative Blocks00:48 A Metaphor for Creative Blocks02:56 The Power of Movement and Nature06:13 Scientific Evidence Supporting Nature Walks09:47 Personal Experience: A Walk with Bentley13:29 Practical Tips for Creative Walks16:54 Guided Creative Walking Meditation27:37 Conclusion: Embrace Nature for Creativity

Your Brain on Creativity: The Stress-Relief Paths You Should be Using - with Guest Diane Dreher When life feels heavy, hectic, or overwhelming — your creativity show you paths to solve problems and find answers. In this heartfelt conversation with psychologist, author, and coach Diane Dreher, we explore how art, writing, movement, meditation, and inner work become powerful tools for self-care, mental health, and deep well-being. What you’ll discover in this episode: • A glimpse into Diane’s new book “Pathways to Inner Peace” with an explanation of the 9 pathways you can use through your creativity to create opportunities, find balance and reduce stress. • Creativity isn’t a luxury. It’s a vital self-care resource for emotional health, resilience, and inner peace. • How creativity helps release stress, process emotions, and restore balance when you feel depleted. • The surprising ways creative expression builds self-esteem, clarity, and a sense of purpose — especially when combined with mindful practices. • Practical ideas and gentle exercises to weave creativity into everyday life — even when time, energy, or motivation feels thin. • How integrating creative care + self-care + inner growth supports not just your art, but your mental and spiritual health (the kind of care Diane calls “personal renaissance”). If you’ve ever wondered if your sketches, journaling, or little creative experiments “really matter” — this episode will show you: yes. They matter deeply. They might even be what saves you. ✨ Ready for ongoing support for your creative wellness?
Check out Sylva Sessions, our twice-monthly membership is a gentle, soulful spaceto help you nourish your creative spirit, care for yourself, and build community with like-hearted artists and makers.
👉 http://bdi-create.today/sylvasessions Or go to https://www.bdi-create.today/ Find out more about Diane Dreher:
 Amazon link to Diane’s new book “Pathways to Inner Peace” Diane’s Website: https://www.dianedreher.com/ 00:00 Introduction and Guest Introduction 01:08 Diane's Journey and Renaissance Inspiration 03:09 The Concept of Calling and Creativity 04:44 Challenges and Overcoming Adversity 12:26 The Role of Nature and Creativity15:49 Morning Rituals and Meditation 21:21 Building Confidence and Overcoming Obstacles 29:03 Discovering Your Calling and Creativity 29:33 Managing Stress and Finding Solutions 32:00 The Power of Community and Connection 33:50 Introducing 'Pathways to Inner Peace' 34:13 Nine Pathways to Greater Peace 35:05 Mindful Presence and Simple Practices 36:58 Building Community Through Micro Moments 39:21 Meditation and Mantra Practices 40:42 Kindness, Purpose, and Intuition 48:14 The Pathway of Joy and Happiness Habits 52:22 Concluding Thoughts and Gratitude

Creative Rituals Heal Winter Blues and Holiday Stress Winter & the Holiday Season don't have to drain your energy or dim your spirit! Discover how simple acts of creativity can actually lift your mood, calm your mind, and bring joy back into your days during the dark nights of Winter. In this episode, Beth Buffington shares the science-backed reasons why making art (or doing a creative hobby or even a DIY project) — even for five minutes a day — reduces stress, lowers anxiety, and helps you thrive through the holiday hustle and dark winter months. If you’ve been feeling overwhelmed, tired, or disconnected from yourself, this episode will show you exactly how creativity can become your winter lifeline. Amazing Facts About Winter Creativity: • Creativity lowers stress hormones and shifts your brain out of fight-or-flight into calm regulation. • Why winter and holiday seasons increase overwhelm — and how consistent small creative acts help your mind recover and reset. • The emotional + neurological benefits of art, knitting, collage, journaling, baking, singing, and more! • How five minutes of daily sketching changed Beth’s emotional happiness. • How creative rituals improve emotional intelligence, helping you process feelings, reduce anxiety, and bounce back faster during stressful seasons. • Five guidelines for starting a winter creative practice that you'll enjoy doing daily!  • Five simple creative rituals you can begin now — even if you're overwhelmed, or unsure where to start. • Why small, imperfect creative moments matter more than big artistic achievements. • How creativity strengthens the brain and improves overall wellbeing. In this episode you’ll discover important mindset shifts you need to thrive during this winter (and the holiday season) instead of just surviving it. 00:00 Introduction: Embracing Winter's Challenges 01:15 The Power of Creativity 02:12 Personal Story: Finding Solace in Art 05:53 Science Behind Creativity and Wellbeing 10:04 Guidelines for a Creative Winter Practice 19:42 Creating a Cozy Creative Space 22:48 Movement and Creativity 26:25 Reflecting and Embracing the Season 28:00 Conclusion Let Your Creativity Shine Sylva Sessions Creative Wellness Membership If you’re craving a soft, supportive place to nurture your creativity and wellbeing this winter, join Sylva Sessions — Beth Buffington + Lisa Murphy’s twice-a-month creative wellness membership.
 If you want more joy, more grounding, and a creative community to walk through winter with you… You’re invited.
 👉 http://bdi-create.today/sylvasessions For more creative ways to "Create-Today"  https://www.bdi-create.today/

Suzi K Edwards Reinvented Her Creative Life (And How You Can Too) Ever wondered how many creative lives one person can live?
 Suzi K Edwards has reinvented herself again and again — And her story will change how you see your own creativity. In this episode, author, illustrator, public artist, and former fashion designer Suzi K Edwards joins Beth to explore the winding, exciting path of her amazing creative life. From the fashion houses of New York… to public mosaics… to children’s books illustrated entirely in Procreate… Suzi’s story is a testament to courage, curiosity, and starting again. Whether you’re a new creative, a late bloomer, a busy creative with little time, or someone craving the confidence to make something new—this conversation will lift you. 🎧 Listen now and rediscover what’s possible in your creative life. In this episode:
• How Suzi moved from fashion design → yoga → mosaics → children’s books
• Why synchronicity plays a powerful role in creativity
• How Procreate sparked a new creative chapter
• The truth about confidence (and why it’s built in community)
• How dogs, empathy, and compassion shape Suzi’s books
• Why “creativity is godliness”
• Encouragement for creatives at any age or season 📚 Learn more about Suzi K Edwards:
Website: SuziKEdwards.com
Instagram: @SuziKEdwards1
TikTok: @SuziKEdwards
The Doggos Series — available on Amazon Join Beth for more creativity! Join Sylva Sessions: https://www.bdi-create.today/sylva-retreat Come Create-Today with Beth: https://www.bdi-create.today/ 00:00 Welcome and Introduction to Special Guest Susie K Edwards 01:37 Susie K Edwards' Early Life and Career Beginnings 03:05 The Journey to New York and Breakthrough in Fashion 07:13 Transition from Fashion to Public Art and Personal Life 11:04 Creating Children's Books and the Doggos Series 17:18 The Magic of Procreate and Digital Illustration 19:38 Family Legacy and Self-Publishing Journey 21:45 Final Thoughts and Reflections 22:50 Overcoming Childhood Challenges 25:15 Finding Confidence Through Creativity 25:59 The Importance of Community and Support 29:35 Embracing Creativity at Any Age 32:13 Practical Steps to Start Creating 37:14 Current Projects and Future Plans 42:46 Final Thoughts and Encouragement

✨ 100 Episodes of Creative Health and Happiness! ✨
Today, we’re celebrating 100 episodes of Create Today with Beth Buffington! This is a heartfelt milestone built on a simple truth:
Creativity isn’t a luxury. It’s a lifeline. In this joyful, soul-nourishing episode, Beth shares a powerful message about why your creativity matters now more than ever.” You’ll discover why making, doodling, painting, writing, or simply playing creatively isn’t frivolous — it’s vital self-care for your mind, body, and soul. 💛 Join the celebration, reflect on your own creative journey, and learn how giving yourself grace to create can heal, restore, and ripple out to change the world. In This Episode your discover: • Why creativity belongs alongside sleep, nutrition, and movement as a pillar of wellbeing • How small acts of creativity calm the mind and regulate the nervous system • Why giving yourself grace to create is a radical act of self-kindness • How your creativity ripples outward — healing you and inspiring others • The real reason the world needs your imperfect, human, beautiful art • A special invitation to join the Sylva Sessions, a creative renewal experience with Beth and Lisa Murphy Listen and Celebrate with Beth! 🍰🎨 100 episodes means 100 reminders about why your creativity matters.
 Keep shining your light, making your art, and showing up for yourself — one imperfect, beautiful act of creation at a time. 🎧 Listen now, then share this episode with a creative friend who needs a little encouragement to Create Today! How to join Beth for more creativity! Register for Sylva Sessions: https://www.bdi-create.today/sylva-retreat Come Create-Today with Beth: https://www.bdi-create.today/ 00:00 Introduction and Milestone Celebration 01:27 The Importance of Creativity 01:54 Inspirational Story: Amy McNee's TED Talk 03:26 Creativity as a Pillar of Health 04:48 Overcoming Guilt and Embracing Creativity 06:47 Scientific Benefits of Creativity 07:25 Sponsor Message: Sylva Sessions 09:55 Celebrating the Listener's Role 11:03 The Power of Grace in Creativity 13:56 Creativity's Ripple Effect 17:30 Encouragement to Create Imperfectly 20:12 Final Thoughts and Future Episodes

E99 - The Art of Feeding Your Creative Self (You are what you eat!) Discover how the food you eat can fuel your imagination and help you create from a place of color, care, and vitality.
 What if your next creative breakthrough started on your plate? 🍓 In this episode, Beth explores how what—and how—you eat can ignite your imagination, sharpen your focus, and nourish your creative energy from the inside out. ✨ Episode Highlights • The powerful connection between nutrition and creativity—and why a well-fed body fuels creativity and inspiration. • Beth’s childhood story of what started a lifelong love of creativity and nourishment • The Creative Fuel Palette—a fun, mindful approach to “eating the rainbow” • How colorful, nutrient-rich foods enhance memory, mood, and focus • Ten artsy ways to feed your creative body • Why mindful eating can spark gratitude, inspiration, and inner calm • A reminder to feed your body like it belongs to an artist—because it does Explore your creativity with Create-Today events! 🌿 Sylva Solace Creative Retreat (2026 Waitlist):
https://www.bdi-create.today/sylva-retreatBeth and Lisa Murphy’s Sylva Solace Fall Creative Retreat sold out in 2025.This intimate four-day retreat is where creative health, rest, and renewal come together. Spaces are limited—get on the Sylva Solace 2026 waitlist today and be among the first to register when doors open. 🌸 Sylva Sessions: Year-Round Creative Renewal
http://bdi-create.today/sylvasessions
You don’t have to wait for the next retreat to reconnect with your creative spirit. Sylva Sessions is a nurturing extension of the retreat experience—a year-round space for creative resilience, mindful reflection, and inspired community, led by Beth Buffington and Lisa Murphy. Join the Sessions and keep your creative rhythm nourished all year long. The Create-Today website: https://www.bdi-create.today/

E-98 Creativity Makes You Healthier – Movement Makes You Even Better Feeling stuck, stressed, or low on creative energy? 🌿
Discover how combining creativity + movement can boost your mood, clear your mind, and strengthen your whole health.
Your most joyful, creative life might just begin with a walk — and a doodle. ✨ Have you noticed how your best ideas often appear while walking, biking, or moving? In this inspiring episode, Beth explores the powerful connection between creativity and movement — and how bringing the two together can strengthen your whole health. You’ll hear how creativity reduces stress, boosts mood, improves sleep, and even supports your heart. Beth shares her own creative-wellbeing routine and offers 10 simple, joyful ways to weave creative play into your daily movement. This episode is filled with both science and soul — proof that art, doodles, and color aren’t luxuries… they’re tools for living well.  You’ll Learn: • Why creativity is a science-backed form of self-care • How movement sparks ideas and clears creative blocks • The secret link between creativity, dopamine, and happiness • Simple ways to combine art, journaling, cooking, and walking for better health •  Why consistency and permission are essential to creative wellbeing 🌸 Mentioned in This Episode: Creative Coaching with Beth Buffington Discover how to build a creative lifestyle that supports your mind, body, and soul.
https://www.bdi-create.todayChoose "coaching" in the menu.

 Or email Beth: [email protected] and set up a free creative consultation.Say “I want to chat about my creativity!” “When creativity and movement walk hand in hand, your whole life starts to feel more alive.”~Beth Berns Buffington

E 97: Is Your Creativity...Healthy? Here’s Why It Matters When was the last time you felt fully alive in your creativity — not pushing, not producing, just creating because it makes you feel whole? In this reflective solo episode, Beth Buffington explores the often-overlooked idea of creative health — how your creative energy is as essential to your wellbeing as movement, sleep, or nutrition. You’ll discover how burnout begins when your creativity goes untended — and how simple creative rituals can help you restore your balance, mood, and motivation. You’ll learn how to listen to what your creativity needs, how to keep your inner artist strong through life’s ups and downs, and why caring for your creative self might be the most powerful act of resilience you can practice. In this episode, you’ll discover: • Why creative health is just as vital as your physical and emotional health • How to spot the early signs of creative depletion before burnout hits • The link between creativity, your nervous system, and emotional recovery • Easy, everyday ways to refill your creative energy (no big projects required) • How the three "C's" — Core Care, Creative Care, and Community Care — build lasting resilience • Why tending to your creativity creates strength that carries into every part of life • How to join the Sylva Solace 2026 Creative Resilience Retreat waitlist 💬 Beth says: “When your creativity is healthy, everything else in your life gets stronger — your energy, your hope, your joy.” 🌸 Join the Create-Today Community Get on the Sylva Solace 2026 Waitlist - Limited spots open soon
Email: [email protected] and say “I’m ready for some Solace!” Join the Create Today Membership for workshops, coaching, and creative support
https://www.bdi-create.today/offers/2GB9xYBj/checkout Get on Beth’s email list for daily inspiration https://www.bdi-create.today/  00:00 Introduction and Welcome 00:55 The Magic of Silva Solace Retreat 02:08 Understanding Resilience 03:14 Combining Core Health and Creative Health 05:02 The Three Cs of Resilience 08:26 Core Care: Nurturing Your Body and Mind 10:32 Creative Health: The Power of Creativity 14:17 Community Care: The Strength of Connection 18:50 Building Resilience: Practical Steps 24:01 Conclusion and staying creative!

E96 - Building a Creative Community with Tracy Dawn Brewer of Brewtifully (Canton Ohio) What happens when you mix courage, creativity, and community?
You get Tracy Dawn Brewer — artist, designer, teacher, and founder of Brewtifully in Canton, Ohio. In this inspiring episode of Create Today with Beth Buffington, Tracy shares how she turned her creative intuition into a thriving community art studio and gallery. From murals that come alive through augmented reality to workshops that connect artists of all ages, Tracy proves that creativity can truly transform a town — and a life. In this episode you’ll hear: • How Tracy blended tech + art to create the first Augmented-Reality Mural in Stark County, Ohio • Why she built Brewtifully as a space for hands-on art experiences and local collaboration • The truth about fear, intuition, and confidence in pursuing creative dreams • How to use community partnerships to grow your art business • Why you’re never too old (or too busy) to start something new • Tracy’s real-life lessons in creative resilience while living with chronic illness Whether you’re a maker, teacher, or dreamer, this conversation will remind you to trust your intuition, share your art, and build community right where you are! Connect with Tracy Dawn Brewer Website & Shop: Brewtifully.comInstagram | Facebook | TikTok: @Brewtifully Podcast: Brewtifully Made Location: Oakwood Square, Plain Township — Canton, Ohio Brought to You by Create Today with Beth Buffington If this episode inspired you, join the Create Today CommunityA place where creatives grow together through workshops, retreats, and coaching. Create Today Membership - to reach your creative goals: 
https://www.bdi-create.today/membership_coaching Register for the Create-Today Workshops!
https://www.bdi-create.today/workshop-events-calendar day.com Mentioned in this Episode: Augmented Reality Art & Murals Artivive App (augmented reality app)Chamber of Commerce Collaboration Community Gallery Programs Self-Care for Creatives (Yoga, Mindfulness, Movement)

E95 The Power of Playing Small: Creative Acts {that are Tiny} to Spark Joy Every Day Feeling drained or uninspired? These small creative acts can reset your mood, calm your mind, and spark ideas — no masterpiece required.
 Join Beth Buffington from Create Today as she shares 13 tiny ways to bring more creativity, joy, and presence into your everyday life such as… • Light a candle on a Tuesday.
• Arrange your fruit like art.
• Doodle in your planner.
• Wear the fun socks.
 Listen in for the entire creative list! Each small act adds up to a happier, healthier more creative you – in heart, mind, body and soul. Science shows that everyday creativity boosts positive emotion and wellbeing — even five minutes of play, color, or handwriting.
 In this uplifting episode, Beth walks you through easy, joyful micro-habits that help you reconnect with your creative self.
No perfection, no pressure — just daily doses of delight. Chapters 00:00 – Welcome & what “small creative acts” really mean
03:45 – Why your brain loves tiny bursts of creativity
07:12 – 15 simple creative ideas (good dishes, flowers, sunlight, doodles, pets + more)
17:45 – Science of the “default mode network” & creative reset
20:30 – Try one today — and how to keep it going
22:00 – Join the Create Today community Offering for you at: Create-TodayThe Create-Today Membership: https://www.bdi-create.today/membership_coaching
 The Sylva Solace Creative Retreat waitlist: [email protected] Say: “WAITLIST me!”

Episode 94 Creative Silence - The Secret to Unlocking Your Best Ideas! Do you ever feel like your mind is constantly racing — bouncing from emails to social media to endless scrolling? In this episode of Create-Today with Beth Buffington, we explore the practice of Creative Silence — a gentle, screen-free reset designed to quiet the noise and unlock your natural imagination. Beth shares personal stories, science-backed insights, and simple practices — from sensory walks to “micro-unplugs” — that help you step away from devices, slow down, and reconnect with the creative ideas already waiting inside you. You’ll learn how even 10 minutes of silence can calm anxiety, improve focus, boost sleep, and spark fresh inspiration. Whether you’re an artist, writer, maker, or simply craving a break from the overwhelm, this episode will give you practical tools to unplug and play so you can feel lighter, clearer, and more creatively alive. What You’ll Discover in this Episode: • Why silence (away from screens, podcasts, and social media) is essential for creativity • Science showing how quiet reflection reduces stress and increases innovation • A step-by-step sensory walk to spark new ideas • “Micro-unplug” activities you can do daily (screen-free meals, bedtime resets, mini rituals) • How unplugging supports focus, sleep, and the brain’s default mode network — where problem-solving and imagination thrive • Simple ways to capture your “creative breadcrumbs” before they slip away ✨ This episode is your invitation to try Creative Silence — a brave and joyful act of unplugging that leads to fresh ideas, calmer energy, and more creative play. Create-Today Offerings: Create Today Membership - to reach your creative goals: 
https://www.bdi-create.today/offers/2GB9xYBj/checkout Register for Create-Today Workshops!
https://www.bdi-create.today/workshop-events-calendar