Living with Intention Podcast
by charleneeestrada
Welcome to Living with Intention — the podcast that helps you slow down, tune in, and live a life aligned with your values. Each week, we explore what it means to live purposefully in a fast-paced world. Through honest conversations, expert insights, and practical tools, we’ll uncover how to cultivate mindfulness, set meaningful goals, and create habits that support your most authentic self. Whether you're seeking clarity, balance, or a deeper sense of fulfillment, this podcast is your companion on the journey to intentional living.
Episodes
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When Reality Wins: Expectations vs. What You Expected
This episode examines the distance between our imagined futures and what actually happens, explaining why disappointment arises and how our mental 'edited trailers' and unspoken contracts create suffering. Host Emily shares practical tools to separate intentions from attachments, honor small...
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Own Your Space: Stop Shrinking and Start Showing Up
Hello, all, and welcome or welcome back to Living With Intention. In this episode Emily explores the habit of shrinking yourself and offers practical, everyday tools to own your physical presence, conversational authority, and energetic boundaries. She breaks down posture and breathing, verbal...
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Unhooked: Choosing Not to Bite When Offended
Emily explores how to distinguish involuntary hurt from the voluntary choice of taking offense, drawing on Stoic wisdom and practical tools. She explains three common cognitive distortions, offers a four-step response model (pause, audit, check for hooks, execute), and encourages a 90-second…
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Sing Through the Storm: How Voice Heals Anxiety
In this episode Emily Estrada explains how singing is an ancient, biological tool for regulating the nervous system and resisting despair. She breaks down the neurobiology of vocalization and how vibration, prolonged exhalation, and laryngeal release calm stress. Practical, no-skill protocols are...
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Fuel Your Life: The Real Case for Physical Health
In this episode Emily makes a clear, practical argument that physical health underpins emotional capacity, decision-making, and long-term independence. She breaks down how daily movement, progressive resistance training, whole-food nutrition, hydration, and protected sleep increase your…
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Your Life Is an Election: Cast 51% of the Votes
This episode uses James Clear’s "every action is a vote" metaphor to reframe perfectionism: you don’t need flawless days, just a majority of small choices to become the person you want to be. Emily shares practical strategies—use the two‑minute rule, design your environment, avoid relying on...
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Create for the Joy: Reclaiming Hobby Over Hustle
Host Emily shares how crocheting beanies led her to explore creating for the joy of the process, not for profit or praise. She introduces the idea of autotelic activity—doing things for their own intrinsic reward—and explains how turning hobbies into side hustles can drain that joy. Emily offers...
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Your Check Engine Light: Why Irritation Means You’re Running Low
This episode reframes frustration and irritation as a "check engine light"—a sign you’re not taking care of yourself—and offers a four-part framework to depersonalize others’ behavior, separate facts from stories, focus on goals, and restore your boundaries. Listeners are challenged to pause when...
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Name the Lie: Rewire the Stories Holding You Back
Host Emily leads a practical exercise called "Name the Lie" to uncover and dismantle limiting beliefs across four life areas — self-worth, success/work, relationships, and health — by replacing each lie with four grounded truths. The episode explains a seven-day protocol: read and counter the lie...
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Small Actions, Big Results: The Quiet Power of Consistency
In this episode Emily explores why consistency matters more than motivation, how small repeated actions compound over time, and why identity-based habits create lasting change. She shares practical strategies—start smaller than you think, link habits to existing routines, track wins, and never…
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When I Hurt You, I Hurt Me
Emily Estrada explores the idea that hurting others also harms ourselves, using biological, psychological, and ecosystem metaphors to show how our actions reverberate through relationships. She offers a simple framework—pause and catch the cost, name your armor, and practice grounded repair—to…
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The Power of "And" Over "But": A Character Test
In this episode Emily explores how one small conjunction—"and" versus "but"—reveals the true measure of our character, showing how language exposes conditional integrity, hidden costs, or compartmentalized values across work, family, and self-talk. She offers a simple reflection exercise and...
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The Quiet Power of Preserving Dignity
This episode explores the intentional act of preserving another person's dignity—honoring inherent worth, protecting pride, and valuing choice—and why it matters in daily life. Emily shares practical habits (deep listening, guarding privacy, speaking kindly, and allowing grace) with real-world...
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Catch More Flies with Honey: Lead with Kindness, Not Weakness
In this episode, Emily reframes “you catch more flies with honey than vinegar” through a coaching lens, showing how kindness is a strategic way to influence, not a sign of weakness. She explains the science behind positive interactions, contrasts criticism with curiosity, introduces the HONEY…
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Minding Your Business: The Unexpected Superpower
In this episode Emily reframes "minding your own business" as a superpower — a practice of intentional living that preserves mental energy and strengthens relationships. She gives concrete examples (workplace help, casual venting, gossip, lifestyle policing, and comparison) and explains how…
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Decide to Change: Stop Waiting and Shape Your Life Now
This episode shows how unresolved choices drain your energy and keep you stuck, and why the real problem is often the quality of your decisions, not your talent or resources. You'll learn the three rapid decisions we make in every moment—what to focus on, what a situation means, and what to do...
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From Betrayal to Peace: Reclaiming Your Power
Host Emily Estrada shares her personal journey of transforming betrayal into inner peace by reframing painful people as mirrors that reveal where we need to heal. Learn how to stop waiting for apologies, set boundaries, choose forgiveness as freedom, and protect your softness while growing stronger.
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Permission to Be Selfish: Refill Your Cup and Thrive
Host Emily Estrada explores why giving yourself permission to be "selfish" with your time, energy, and peace is essential—not greedy. She explains how running on empty undermines your health, self-worth, and ability to make a real impact. Emily outlines two foundational shifts—respecting yourself...
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Which Season Are You In? Stop Forcing Summer
Coach Emily breaks down four internal seasons—winter (rest), spring (planting), summer (execution), and autumn (harvest)—and explains how much of our exhaustion comes from forcing ourselves into a season were not in. She shows why growth shifts inward during quieter times and how resisting your...
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Becoming You: How to Show Up in the Middle of Change
In this episode of Living With Intention, Emily guides listeners through seasons of transition and offers simple, compassionate tools to show up as your authentic future self. She explains how the brain clings to familiar patterns, encourages reframing old stories, and introduces three daily...
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Kindness vs. Generosity: Stop Hiding Behind Politeness
This episode unpacks the difference between kindness and generosity, showing how kindness can stay comfortable while generosity requires sacrifice and presence. Emily offers a three-step playbook—daily capacity checks, attention pivots, and choosing inconvenient gives—to help you move from polite...
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Stop Mid‑Sentence: How Interrupting Kills Trust and Creativity
This episode explores how interrupting—whether you’re an enthusiast, fixer, or debater—quietly erodes trust, stifles creativity, and silences meaningful contributions. Emily introduces a simple two-step “pause and pivot” habit: take a breath and jot the thought, then wait, validate the speaker…
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The Anatomy of a Healing Apology
Host Emily explores how to apologize in a way that truly heals relationships. She breaks down when an apology is needed, the four essential components of a sincere apology (clear regret, naming the impact, no excuses, and a plan forward), and how to overcome ego-driven resistance. The episode…
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Erase the Ledger: The Hidden Cost of Keeping Score
Hello, and welcome or welcome back to my podcast, Life Coaching, Living with Intention. Today's episode is on the heavy cost of keeping score. This episode explores why we hold mental ledgers of wrongs, how that habit keeps us stuck and stressed, and the difference between forgiving and excusing....
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Tug of War: Complaining vs. Gratitude
This episode explores how complaining becomes an addictive habit and how practicing gratitude rewires your brain for growth. Emily explains simple mindset shifts—like adding 'and' or using 'I get to'—to transform complaints into appreciation, and she shares practical prompts and affirmations to...
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When Emotions Take the Wheel
Welcome to the Living With Intention podcast. In this episode, coach Emily guides listeners through understanding why emotions can feel overpowering and offers practical tools to create space between feeling and action. Learn simple practices—like naming emotions, taking a breath, and pausing—to...
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Self-Care Is Survival: How to Stop Running on Empty
In this episode Emily reframes self-care as essential maintenance, not indulgence, explaining how burnout sneaks in and why caring for yourself matters for your health, relationships, and identity. She offers practical, realistic steps—setting boundaries, asking for help, starting small and...
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Raise Your Bar: Reclaim Your Standards
In this episode, Emily explores how we unconsciously let others set our standards and why settling for "good enough" holds us back. She examines the traps of social mirroring and comparison, and addresses standards for money, leadership, boundaries, and physical progress. Emily closes with a…
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How to Shut Down Your Inner Critic and Use Encouragement as Fuel
Host Emily guides listeners through an encouragement audit that explains why our brains favor negativity and how to rewire self-talk for growth. The episode covers the biology of the inner critic, three pillars of self-advocacy, and practical strategies like celebrating small wins and adopting a...
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Fire Your Past Self: Reclaim Your Decisions Today
This episode teaches you how to stop living by the decisions of your past and take control of your present. Emily explains the difference between the master (shame) and the teacher (growth), and shows how forgiveness and meaning free you from old patterns. She shares three practical shifts — a...
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Give Trust First: The Radical Mindset That Changes Relationships
Emily flips the common idea that trust must be earned, arguing instead that trust is a gift that fosters growth while mistrust should be what’s earned. She contrasts starting relationships and jobs with zero trust versus giving trust first, showing how trust encourages authentic improvement…
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Let Go to Live: A Guided Practice in Trust and Surrender
A guided session that invites you to release control and comfort, cultivate trust, and open to spiritual alignment. Through breath, reflection, and gentle visualization you learn to loosen attachment, listen to intuition, and act from intention. Short practices help you soften tension, notice…
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Kindness Is Strength: Lead with Patience Under Pressure
This episode explains why kindness and patience are powerful leadership skills, not soft traits. Emily offers practical frameworks (KIND and PATIENCE), real-life scripts, and a seven-day challenge to help you stay regulated, preserve dignity, and hold people accountable with respect. Listeners…
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You Are Your Habits: Redesign Your Identity One Choice at a Time
In this episode, host Emily Estrada explains how your habits quietly shape your identity and direction in life, and how repeated small actions become who you are. She breaks down the habit loop—cue, craving, response, reward—and shows how beliefs and identity form through repetition. Emily shares...
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Stop: A 4-Step Tool to Pause Reactive Emotions
In this episode, coach Emily teaches the STOP method — Stop, Take a breath, Observe, Proceed — a brief, practical tool to create a pause between emotional reaction and intentional response. You'll learn why reactions are biological, how the nervous system prioritizes safety, and how breath and...
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You Are What You Believe: Reclaim Your Power
In this episode Emily explores how your beliefs quietly shape every part of your life and why your life reflects your beliefs more than your potential. Learn simple mindfulness tools to notice and question limiting beliefs, practical reframes to grow new, supportive beliefs, and a guided...
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From Rejection to Redirection: Turn No into a New Path
Pause and consider: do you believe life happens for you or against you? This episode shows how your interpretation of setbacks shapes your confidence, choices, and growth, and guides you to shift from feeling victimized to seeing setbacks as setups. Learn simple practices—breathe, reframe…
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When Saying Yes Costs You: Breaking the People-Pleasing Cycle
This episode explores people-pleasing—the learned habit of saying yes to stay safe or accepted—and the hidden costs it creates: resentment, burnout, and loss of identity. Emily offers simple reframes and gentle ways to say no, plus practical steps to rebuild boundaries and self-trust so you can...
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Grace as a Skill: Be Kind Without Losing Yourself
This episode teaches how to practice grace as a skill: compassion with clarity. Emily defines grace, contrasts it with permissiveness, and walks through the SAFE framework for self-grace (Stop the spiral, Acknowledge reality, Find the lesson, Encourage the next step). She also explains the PAUSE...
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Staying With Sadness: A 90-Second Grounding Practice
Anyone feeling overwhelmed with sadness, grief, or intense emotions: this episode offers coaching support and is not a substitute for professional mental health care. If you are in danger or feel unable to keep yourself safe, please contact local emergency services or a trusted professional.…
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The Mirror Effect: How Your Inner Voice Shapes How You See Others
In this episode of Living with Intention, Emily explores the "mirror effect"—how our self-beliefs, insecurities, and inner dialogue shape the way we judge others. She uses real-life examples across leadership, friendships, parenting, romantic relationships, and social interactions to show how...
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The Power of Subtraction: Win by Letting Go
This episode explores why our culture values "more" and teaches how to identify the extra weight—tasks, people, habits, or beliefs—that hold you back. Emily explains that letting go is not giving up but sharpening your focus, shares personal examples (like breaking shopping habits to get out of...
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Turn Resolutions into Results: The SMART Goal Blueprint
Most goals fail because they're too vague. This episode explains the SMART framework—Specific, Measurable, Attainable, Relevant, Timely—and walks through questions to turn visions into actionable goals. You'll learn how to make goals specific and measurable, check if they're realistic and…
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Enough: Reclaim Your Worth in a World That Wants More
This episode explores what it truly means to be "enough"—shifting from perfection and external validation to values, sufficiency, and internal integrity. Listen for practical, science-informed tools like the Enough Audit, the 90% Rule, the Stop Line, a reverse scorecard, grounding breathwork, and…
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Think Before You Speak: The THINK Model for Better Communication
In this episode we introduce the THINK model — a simple framework to improve communication by asking: Is it True, Helpful, Inspiring, Necessary, and Kind? Learn how pausing to evaluate your words builds trust, offers constructive feedback, encourages teams, and reduces unnecessary noise so your...
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Identity Emotions: The Feelings That Define You
Hello, and welcome back to today's episode. I want to invite you into a conversation that's deeply human — the emotions that consistently show up in our daily lives and how they shape our identity. We’ll define identity emotions (the feelings that become part of our self-story), explore common...
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Decide You've Already Won: Flip Your Mindset, Win Your Life
Imagine waking up knowing you have already achieved your biggest goal. This episode explores a mindset shift: decide you have already won, then work backwards to build identity-based habits and certainty that change decision-making and confidence. Emily shares a personal story of losing 84 pounds...
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Preset Your Day: The 60-Second Intention Reset
In this episode Emily explains how presetting your intentions can turn a reactive day into a purposeful one. She shares a simple three-step practice—pause, choose how you want to feel, and reframe negatively worded thoughts into positive statements—plus a tip to tie your intention to a daily…
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welcome
Welcome to Living With Intention podcast the show where we help you unlock your potential and create the life you truly deserve. I’m Emily, your guide on this journey of growth, clarity, and empowerment. Each week, we’ll dive into practical strategies, inspiring stories, and powerful tools to…
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About this show
Welcome to Living with Intention — the podcast that helps you slow down, tune in, and live a life aligned with your values. Each week, we explore what it means to live purposefully in a fast-paced world. Through honest conversations, expert insights, and practical tools, we’ll uncover how to cultivate mindfulness, set meaningful goals, and create habits that support your most authentic self. Whether you're seeking clarity, balance, or a deeper sense of fulfillment, this podcast is your companion on the journey to intentional living.
Hosted by
charleneeestrada