The Three Little Birds Podcast

In this episode of The Three Little Birds Podcast, I’m talking about something that comes up all the time - overthinking. As an overthinker in recovery, I know how easy it is to research, plan, prepare, spiral, second-guess and then… do absolutely nothing.This episode is less about analysing every possible reason we overthink and more about helping you move through it. We’ll talk about how overthinking can be linked to anxiety, perfectionism, fear of failure, fear of success, overwhelm and the need to feel in control. But most importantly, I’ll share practical tools that can help you stop circling the same thoughts and start taking action.We’ll cover why good enough really is good enough, how to break tasks down until they feel almost impossible not to do, why limiting your choices can reduce decision fatigue, and how timers can help you get out of your head and into motion.If your thoughts have been feeling scattered, this episode is your gentle reminder that you don’t have to do everything perfectly. You just need to begin.Key themes:OverthinkingPerfectionismAction over perfectionDecision fatigueThe 80/20 ruleIf this episode helped you, why not share it with someone you know?If you'd like to hear more episodes like this, hit follow - and if you liked it, why not make my day by leave a rating or review?! 🤩I'd love to hear any tips you have to share for moving through overthinking, or any ideas you have for a future episode. Email me at [email protected]. You can find out more about me and the services I offer at www.threelittlebirdsofficial.com.Finally, what’s one tiny step you could take today instead of overthinking it? Pop it in the comments - I’d love to cheer you on.Have a wonderful day!💜🤟

In this episode of The Three Little Birds Podcast, I’m talking about the Pareto Principle, also known as the 80-20 rule, and how it can help us simplify our lives, businesses, habits, relationships and thoughts.The idea is simple: a small percentage of what we do often creates the majority of our results. That might mean 20% of your habits create 80% of your wellbeing, 20% of your thoughts create most of your stress, or 20% of your relationships bring most of your joy.This isn’t about cutting corners or doing less just for the sake of it. It’s about becoming more intentional with your time, energy and focus. Where are you over-complicating things? What actually moves things forward? What feels heavy but gives very little back?I share how I use this principle in my own life, business, wellbeing practices, relationships, calendar and spending. My hope is that this episode helps you notice what’s working, let go of what isn’t, and create a life that feels simpler, calmer and more supportive.I hope you enjoy it, I hope it makes you think and I hope it helps.If you have any questions, or if there’s something you’d love me to talk about in a future episode, please do email me. I really would love this podcast to feel like a conversation, not just me chatting away into a microphone. You can reach me at [email protected] if you’d like to try Reiki, come to a sound bath, explore coaching, or invest your time and energy in The Safe Space community, you’ll find everything over on my website at www.threelittlebirdsofficial.comMore about The Safe Space community...The Safe Space is a calm corner of the internet. A supportive online community for women who want connection, reflection, personal growth and gentle accountability as they build confidence, clarity and self-trust. We'd love for you to join us! Find out more at: www.threelittlebirdsofficial.com💜🤟Key themesThe Pareto Principle and the 80-20 ruleSimplifying your life without cutting cornersBusiness focus and avoiding busy workEnergy management and wellbeing habitsLetting go of what isn’t working

What are you giving your time, energy and attention to every day?In this episode of The Three Little Birds Podcast, I'm exploring the impact of what we consume through social media, news, television, music, notifications and the endless stream of information competing for our attention.After deleting Instagram and Facebook from my phone, I noticed a huge shift in my productivity, focus and overall sense of freedom. It led me to reflect on the wider question of what we're allowing into our minds and how it influences our mood, beliefs, confidence and wellbeing.In this episode, I share my own experiences with social media, visibility, screen time, business ownership, notifications, parenting and creating healthier digital boundaries.We'll explore:✨ Why your mental diet matters✨ How social media can affect your confidence and energy✨ The hidden impact of notifications and constant distractions✨ Why I stopped watching the news✨ How to curate a more supportive online environment✨ Simple ways to protect your time, focus and wellbeingThis episode is for anyone feeling overwhelmed, overstimulated or drained by the amount of information they consume, and for anyone looking to create more intentional habits around technology and media.Remember: your time, energy and attention are some of your most valuable resources. Choose carefully where you spend them.💜 If you enjoyed this episode, please follow the podcast, leave a review and share it with someone who might need this reminder today.To find out more about my coaching, Reiki training, sound baths and The Safe Space Membership, visit www.threelittlebirdsofficial.com

Creating a Calm Corner in a Loud WorldIn this episode, I'm sharing more about the community I'm creating for women who are ready to feel calmer, clearer, and more supported as they navigate the challenges of everyday life.I know that many women are juggling responsibilities, feeling overwhelmed, doubting themselves, and wishing they had more time and energy for their own growth and wellbeing. That's why I've designed this community to be a resource, not another thing on your to-do list.I talk about the different ways you can access support, whether you have five minutes or a few hours each week. From bite-sized inspiration and practical resources to coaching, Reiki, and connection with like-minded women, everything is designed to meet you where you are.I also share my holistic approach to transformation. As a Reiki Master, Sound Practitioner, and Life Coach, I believe that lasting change happens when we support the mind, body, and energy together. That's why my coaching programmes combine practical guidance with deeper healing and self-discovery.We also explore what makes coaching truly effective. While I provide the tools, support, and guidance, meaningful transformation comes from a willingness to show up, engage with the process, and take small steps forward.If you're looking for a calm corner in a loud world, this episode will give you a glimpse into the different ways my community and coaching programmes can support you.Why I'm creating this community and who it's forHow the resources are designed to fit around real lifeMy approach to combining coaching, Reiki, and personal growthThe role commitment plays in creating lasting changeDifferent ways to work with me and receive supportSupport should feel accessible, not overwhelming.Personal growth looks different for everyone.Healing and transformation are most powerful when approached holistically.Small, consistent actions create meaningful results over time.The right community can help you feel less alone on your journey.If you'd like to be the first to hear about my community or my coaching programmes, head to my website, www.threelittlebirdsofficial.com and subscribe to my email community.Have a wonderful day, my friend!Amy 💜🤟

In this episode, I’m talking about something we often overlook - just how much time we spend commuting, travelling, or simply moving from one place to another, and how that time can actually become an opportunity for growth, learning, and self-investment instead of feeling wasted.I'm sharing practical ways to turn your commute into something that supports your mindset, wellbeing, and personal development, whether you’re driving, on the train, walking, or sitting in traffic. Because travel time is still your time - and small shifts in how you use it can make a huge difference.This episode is really about reclaiming the pockets of time we normally dismiss and using them in ways that help us feel calmer, more focused, inspired, and connected to ourselves.I hope you enjoy it, I hope it makes you laugh, and I hope it helps.If you'd like to explore ways to work with me, head to my website: www.threelittlebirdsofficial.com, and if you have any suggestiong or questions for me, email me at [email protected] a wonderful day!💜🤟

In this episode, I’m diving deep into the world of Reiki and breaking down exactly what happens inside my Reiki courses - from Reiki Level 1 all the way through to Reiki Master Teacher training. I know so many people are curious about Reiki but aren’t always sure where to start, what’s involved, or whether it’s “for them,” so I wanted to create an episode that really explains it all in a simple, grounded way.I share a bit about my own journey with Reiki and how discovering energy healing completely changed my life. This episode is perfect if you’ve been curious about Reiki, thinking about taking a course, or simply want to understand more about how it all works and why so many people find it transformational.One of the biggest messages throughout the episode is that Reiki isn’t just about healing others - it’s about reconnecting with yourself, understanding your energy, and creating more balance in your everyday life.If you'd like to explore my Reiki courses, head to my website: www.threelittlebirdsofficial.com, and if you have any questions for me, email me at [email protected].💜🤟

In this episode, I’m talking all about how to choose the right Reiki course and teacher - because finding the right person and learning environment can make such a huge difference to your Reiki journey and overall experience.There are so many Reiki courses available now, both online and in person, and I know it can feel overwhelming trying to work out which one is right for you. So in this episode, I break down the key things I personally believe you should look for before booking a course, especially if you’re completely new to Reiki.If you’ve been thinking about learning Reiki, choosing between courses, or wondering what questions you should ask before booking, this episode will help you make a more informed decision.Most importantly, my friend; follow your hunches and trust your intuition.If you'd like to explore my Reiki courses, head to my website: www.threelittlebirdsofficial.com, and if you have any questions for me, send me an email at [email protected].💜🤟

I got my first question from a listener, guys - and honestly, I was so excited. Not only because someone is actually listening to the podcast(!), but because they trusted me with such an important question: what do you do when you lose confidence in yourself or feel like you’ve forgotten how to do something you used to know?In this episode, I explore what confidence really is and why I believe it’s not something you either have or don’t have - it’s a skill that can be learned, rebuilt, and strengthened over time. I talk about how easy it is to fall into self-doubt, especially when we feel pressure, make mistakes, or start overthinking ourselves, but also why those moments don’t mean we’ve “lost it.”I share personal stories, mindset shifts, and practical techniques that help you reconnect with yourself when confidence feels shaky. One of the biggest themes throughout the episode is persistence - the idea that growth comes from continuing, even after setbacks. More than anything, this episode is a reminder that confidence doesn’t come before action - it grows because of action. You don’t have to feel fully ready or fearless to move forward.I hope you enjoy it, I hope it makes you laugh, and I hope it helps.If you have a question for me, send me an email!: [email protected]. I'd love to hear from you.If you'd like to work with me, you can find out more about what I do and the services I offer by visiting my website: www.threelittlebirdsofficial.com💜🤟

In this episode of the Three Little Birds Podcast, I explore the idea of giving “gifts to your future self” through small daily habits that create more calm, clarity, ease, and intention.From meal prep and morning routines to deleting social media, setting boundaries, and reducing mental load, I share practical ways to support your future wellbeing, energy, and personal growth.

Sound Baths: What they really are (and why people love them)In today’s episode, we’re diving into the world of sound baths!What actually happens during a sound bath?Why do people leave feeling so calm, grounded and (sometimes) emotional?And do you need to “do” anything… or just lie there and relax?I’m chatting all about:✨ What a sound bath actually is✨ The instruments I use✨ How sound can support relaxation & wellbeing✨ What to wear✨ What to bring✨ What people often experience during a session✨ Common myths & worries✨ Why rest is so important in a busy worldWhether you’re completely new to sound healing or already obsessed with crystal bowls and cosy blankets, this episode is a gentle introduction to the magic of sound.Pop your headphones on, get comfy, and come join me for a chat!(and if you'd like to join one of my sound baths in South London, I'd love for you to join us! Head over to www.threelittlebirdsofficial.com/sound-healing to book your ticket).Have a wonderful day, my friend!💜🤟

What happens after a Reiki session or sound bath can be just as important as the session itself. In this episode of the Three Little Birds Podcast, we explore simple, supportive ways to care for your energy after a Reiki session (or at any time!) to feel good, stay grounded, integrate the experience, and help the benefits last longer.We talk about why rest and integration matter, and practical ways to support yourself in the hours and days that follow from hydration, journaling, and gentle movement to protecting your energy, slowing down, and listening to what your body truly needs.As always, I hope you enjoy it, and I hope it helps!Have a wonderful day, and if you'd like to experience a Reiki session or sound bath with me, head over to my website: www.threelittlebirdsofficial.com💜🤟

Hi guys. I hope you're doing really well. I just wanted to record a quick note to say thank you so much for all of your feedback and your support and your kind words and your messages.I really appreciate you listening. I just love recording podcasts!
It's like my favourite thing now. I mean, I have a lot of favourite things, right? But it's so lovely and I'm just really glad you enjoy it and that you're finding it helpful, and it's making you laugh and bringing some light relief, I hope. A lovely friend of mine sent me a sort of jingle and I wanted to play it for you and I wonder if you could comment below and let me know:Do you think I should use this as the jingle for my podcast?It's so sweet. It nearly made me cry when I got it. It was so lovely. 
So, let me know what you think in the comments - or send me a message. If the vast majority of people (if all 3 of you!) like it, then I'll add it to the beginning and end of my podcast as the intro and outro. 
Thank you. Have a GREAT day!Bye!👋💜🤟

In this episode, we are talking all about Reiki! What it is, how it works, and why so many people are drawn to this gentle yet powerful form of energy healing.Whether you’re completely new to Reiki or looking to deepen your understanding, this conversation offers clarity, insight, based on my experience with Reiki.We explore common frequently asked questions, clear up misconceptions, and share what Reiki really feels like in practice.A calming, informative episode designed to help you feel more informed and more open to the possibilities of energy healing.Enjoy!

Hello my friend, welcome back to another episode!Today I'm sharing my favourite tips about how to learn a language and a little bit about my own language learning journey (I speak English, Italian and German), with some funny stories along the way.I hope you enjoy it and if you're setting out to learn a new language, I hope you find these ideas useful.Have a wonderful day!Amy💜🤟

Welcome back to the podcast!In today’s episode, we’re talking about closing loops - those open tabs in your mind that quietly drain your energy, whether it’s unfinished tasks, unsent messages, or decisions you’ve been putting off.Listen to today's episode, and then take one thing off your 'too hard pile' and close that loop TODAY. 💜🤟

SummaryIn this episode of the Three Little Birds podcast, I'm sharing 10 ways to shift your energy and raise your vibration. The energy you put out matters - and with a few intentional practices, you can shift it anytime.If you'd like a free copy of '10 ways to shift your energy and raise your vibe', head to my website www.threelittlebirdsofficial.com and join my email community.If you have any questions or suggestions for future episodes, email me: [email protected], I'd love to hear from you!Have a wonderful day,AmyChapters00:00 Introduction to Energy Shifting03:03 The Importance of Joy Lists06:10 Creating a Read Me Folder10:01 The Power of Music and Playlists13:00 Movement as a Mood Booster15:55 Visual Inspiration: Feel Good Albums18:48 Changing Your Clothes for a Mood Shift22:02 The Impact of Compliments25:56 The Science of Hugs29:49 The Joy of Giving34:02 The Magic of Gratitude Lists

Hello my friend, welcome to my podcast!In this episode, I’m sharing a real-time, day-in-the-life reflection - from early morning routines, to social media thoughts, a supportive community, and a very 'non-traditional' sound bath in a care home.If life feels busy, overstimulating, or a bit all over the place sometimes… you’re not alone. This is just me sharing the real, unpolished behind-the-scenes of life, work, and everything in between.I hope it makes you laugh, and I hope you leave feeling a little lighter.💜🤟

Welcome to my podcast 💜🙌In this episode, I’m sharing a little about who I am, the work I do, and what you can expect from this podcast.If you’ve been feeling overwhelmed lately, you’re not alone. I share simple, supportive tools that help me find calm, clarity, and grounding again when life feels like too much.Think of this as your holistic coach in your pocket - a space you can return to whenever you need support, clarity, or a moment to reconnect.💜🤟Summary below 👇Hello and welcome to the first ever episode of The Three Little Birds Podcast!My name is Amy, and I should start by sharing a bit about myself if someone other than my dad is listening. Hi Dad 👋I’m an entrepreneur and I run my own business. I’m a Reiki Master Teacher, offering Reiki training and 1:1 sessions. I’m also a sound practitioner, hosting sound baths in Purley, South London. And I’m a life coach, offering 1:1 and group coaching sessions.I tend to weave everything I do together - coaching, Reiki, and sound all support each other.I’m passionate about personal development, understanding how the mind works, and how we can shift our energy and perspective to feel better in life.While social media and emails are great for connection (and I do have an email list you’re welcome to join); slower, longer-form content allows us to go deeper. That’s what I want this podcast to be - a space to share what I’ve learned through experience, clients, study, and my own growth journey.I also love talking about business. I worked in financial services in the City of London for around 20 years, which gave me a strong foundation - but running your own business is a very different experience. It’s a mindset shift and a personal growth journey in itself.Outside of work, I love travelling, road trips, sunsets, walking in nature, yoga (daily for over 20 years), languages, food, DIY, and life with my family. I’m also a mum of two teenagers and married to a very hungry Italian!So this podcast will be a mix of all of that - personal development, business, wellbeing, energy work, and real life. Hopefully uplifting, honest, and sometimes a bit funny.I’ve recorded episodes before but kept waiting for the “right time.” The coach in me kept saying: it’s never going to feel perfect, just start. So here we are. Today is the day!This episode came from a moment this morning where I woke up feeling overwhelmed. So I went off script and went for a two-hour walk, which really helped.While I was walking, I realised how powerful it would have been to hear a voice saying: you’re not alone, this is normal, and here are simple tools that can help. So that’s what this episode is.Here are some things that help me when I feel overwhelmed:1 - Deepen your breathTake the deepest breath you’ve taken all day. Fill your lungs fully, then a little more. Exhale completely and relax your shoulders. Repeat until calmer.2 - Self-Reiki (if you practice it)This helps regulate my nervous system. If not, there are other tools.3 - GratitudeWrite a few things you’re grateful for to shift focus and energy.4 - Move your bodyWalk, stretch, yoga - anything that gets you out of your head.5 - Go outsideNature helps ground and shift perspective.6 - Hydrate and nourish yourselfDrink water and be mindful of caffeine and sugar spikes.7 - Brain dumpGet everything out of your head and onto paper or your phone.8 - Choose your top 3Pick three priorities for the day. Not everything - just three.9 - Delete, delegate, doNotice what only you can do, what can be delegated, and what can be removed.Remember: Not everything is your responsibility!You don’t have to carry everything or pick up what others put down. Focus on what’s yours and allow others to take responsibility for theirs.If there’s anything you’d love me to talk about, please email me. I’d love this to be a conversation.And just before we finish -There’s nothing worth giving up your peace for 💜