Perfectly Imperfect

The Anti–New Year, New Me pressure: How to Let Go, Not Load Up in 2026If you’re gearing up for another ‘New Year, New Me’ reinvention… pause.This episode is your intervention.We're calling out the pressure, the perfectionism, the 5am routines, the hustle culture masquerading as “self-improvement” and we’re replacing it with something that actually changes your life:Letting. Sh*t. Go.You’ll dive into why women just like you get stuck in survival-mode resets, how to release what’s draining you, and the real definition of growth (spoiler: it’s not adding more to your plate).Plus: practical rituals to bring in the new year calmly and intentionally, no pressure, no bullshit, no burnout.This is your anti-resolution revolution.Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Life moves in seasons, and so do we.For perfectionist, good-girl women, ignoring your own needs often becomes the norm, but it doesn’t have to be.In this episode, we explore how to honour your capacity, energy, and emotional needs through each life season.I guide you to reflect on how you’ve evolved and how to keep growing intentionally, not reactively.📝 Journal Prompt: What season am I in right now, and what would it look like to honour it fully?Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Millennial women are caught between old expectations and modern pressures, often leaving perfectionist, people-pleasing women feeling like they’re never enough.In this episode, we explore why true success isn’t about your to-do list, it’s about aligning your life with your values, not everyone else’s.I share a personal story and a client breakthrough that reveals how redefining success can feel freeing, fulfilling, and entirely your own.📝 Journal Prompt: What would success look like if it actually felt good?Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Today’s we're talking about finding your voice again, especially when you’ve spent your whole life learning to silence it.This is for the woman who learned early on to scan the room for danger, to monitor peoples moods, to adjust, shrink, or smile so that everyone else stayed comfortable.You became the caretaker. The peacekeeper. The responsible one. And in doing so, you lost touch with your own needs, your own feelings, your own voice.You were the girl who had to be small to feel accepted, and now we lo0k at what that turns into in adulthood and motherhood.So if you’ve ever felt unseen, unheard, or invisible, if you’ve ever wondered why you find it so hard to say what you need, this episode is for you.This week’s journaling prompt:Where in my life am I still scanning the room, and what would change if I started scanning myself instead?If I used my voice, what would I want to say, and to who?Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

We’re talking about something that so many women quietly experience, but rarely have the space to admit out loud: That feeling of being lost inside your own life.You’ve built a career, maybe raised a family, held the emotional weight for everyone around you, but somewhere along the way, you got buried under all those roles.So today, we’re talking about what it really means to reclaim YOU; the woman beyond the job title, the partner, the mother, the organiser, the fixer. This is about redefining yourself, not from scratch, but from truth.Journaling prompt:Who am I when I’m not needed?And when I'm not needed, what would I do with that space if I stopped apologising for it?Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

In this episode we dive deeper into your good girl conditioning. We will look at:The psychology of the “good girl” trap and how it shapes every decision you make.How to stop over functioning and over-giving without feeling guilty.Real client examples of letting go of people-pleasing.How RESET helps you break these habits for good.Journaling prompt:What version of me am I still trying to prove is ‘good enough’ and who am I trying to prove it to? And what would it look like to let that version of me rest?Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Survival mode can easily become your default setting when going through big life shifts like divorce, grief and loss, job changes, becoming a mother, or any other big life event that swipes you off your feet.But when you have spent years proving, pleasing, and performing, survival mode tales over your life because you can't be fully present in your life, when you life your life for others.The hidden cost to survival mode is huge.In today's episode we talk about how to spot survival mode even if "life looks fine", the beliefs that keep you stuck and how to move beyond survival.Journaling prompt:What parts of me are just surviving, and what do they actually need?Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

I've rebranded my business because I redefined my life.In this episode I talk about my own story of going from being in survival mode as the good girl and into a brand new chapter in who I was, and how I redefined my own life.Most women these days are in high-functioning, burn out, trying to keep up with the expectations the world / society / their families has thrust upon them. And being the good girl has kept you safe for so long.But now you're in the messy middle of womanhood, where you've got the life you always wanted, but it doesn't feel enough, Here's why - because you lost yourself trying to create a tick box life.You don't need more coping strategies, you need to redefine what your life looks and feels like.DM me RESET if you want to emotionally detox from your good girl conditioningDM me REDEFINE if you are ready for the full life, mindset and identity upgrade.Follow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportRedefine Programme: https://www.riaolivercoaching.com/redefine-your-lifeBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

You don’t have to live stuck in overwhelm, reactivity, or emotional burnout.This final episode brings it all together, practical steps, mindset shifts, tools, techniques and lessons to help you finally reclaim your peace, power, and presence.Ready to stop coping and start living fully? Let’s reset.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Ever felt like screaming “This is not fair!” after being endlessly accommodating, always the good girl and constantly striving to be perfect?This episode explores what happens when the good girl bubble bursts, and the buried rage, grief, and unmet needs rise to the surface.I’ll guide you through the discomfort of change and how to face up to what’s finally coming up.Your journal prompts to help you explore what we talk about today:What am I really angry about underneath the surface-level stuff?What have I been taught about being ‘good’—and what has that cost me?What kind of woman do I want to become now that I’m done being the good girl?Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Pride yourself in always being in control?Got a bit of a control freak nature, but you can see it's starting to put a strain on things?Here's the thing...life will life. Chaos, and unexpected curveballs, will come.But what if you had the tools to emotionally process the unexpected, without falling apart and without feeling like you've got to have your sh*t together all the time?This episode is your invitation to build unwavering trust in yourself so that perfectionism no longer controls how you live, cope, or show up when things get hard.Journal prompts to help you dig deep into the control freak in you;When have I surprised myself with how strong or capable I was?What do I do to avoid uncomfortable emotions, and how is that working for me?What would trusting myself look like in a real-life situation I’m facing right now?Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Your nervous system is fried, not flawed.It's not that you're doing anything wrong, but you don't have the capacity to put the effort into the things you want to do, because you're running on empty.From toxic productivity to people-pleasing, you’ve been running on empty for too long.In this episode, I help you understand why your nervous system is overstimulated, what’s keeping you stuck in ‘go mode’, and how to create more ease, presence, and safety in your everyday life.Journal Prompts to RESET your Nervous System:When do I feel most safe, grounded, or calm?What does my nervous system need from me today?How do I measure my worth, and how is that keeping me in survival mode?Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

You may have grown up believing your needs weren’t important.And so now, you over-give, overperform, and still feel unseen.This episode explores the hidden childhood wound perfectionists often carry and how it quietly shapes your emotional habits today.Plus what to do to finally meet your own needs using these 3 journal prompts:What messages did I receive growing up about expressing my needs or emotions?How do I treat myself when I feel emotional or overwhelmed?Where in my life do I feel over-responsible for others?”Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

The 10-Minute Journal Practice That Can Quiet Your Inner PerfectionistThink you don’t have time for inner work? This episode proves otherwise.I walk you through a simple but transformative 10-minute journaling practice with 5 prompts designed to challenge perfectionism and see what's really lurking underneath.Bonus: you don’t have to write a novel, this takes just 10 minutes.Journal Prompts:Who am I doing it all for?What feels good, or safe, about striving for perfection?What feels out of control in my life?How do I want others to see me?What am I telling myself about being perfect?Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

If you’re stuck in the “be nice, do more, never complain” loop, this one's for you.Today we unpack 5 powerful mindset shifts to help you untangle from the good girl conditioning that’s been running the show.And learn how to prioritise yourself without guilt, shame, or fear of judgement.Today's journal prompts:What belief about being ‘a good girl’ no longer serves me?Where in my life can I allow myself to be enough, as I am?If I trusted I was worthy, what would I stop doing?Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

You might not feel “stressed” in the traditional sense, but what if you’ve just normalised living in survival mode?In this episode, I share six unexpected signs you’re emotionally burnt out (including compulsive distractions and emotional numbness) and what you can do to start feeling again, without falling apart.Journal Prompts:What am I using to distract myself from how I really feel?What might my burnout be trying to teach me?”Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Tired of the never-ending to-do list that’s robbing you of your joy (and your sanity)? Always doing, yet never actually living?In this episode, I chat with Hannah from 'Bored of Busy' about how to step out of the chaos and into your main character energy — because let’s be real, you were not put on this planet to be a permanently frazzled, to-do list-chasing machine.We unpack: 🔥 Why we’re all so hooked on hustle 🎯 How to ditch the “shoulds” and start living on your terms 🛠 Systems + mindset shifts that actually lighten the load ❤️ How to show up for yourself in the thick of motherhoodIf you’re bored of being overloaded, naggy, snappy, and stressed — and so ready to feel like yourself again — this one’s for you.Download Hannah's FREE "Organise the Overwhelm" download HEREFollow Hannah @boredofbusy

In this special episode, lunching series 2 of 'Perfectly Imperfect' for Maternal Mental Health Awareness Week, I shares a heartfelt reminder for the mums who feel like they've lost themselves in the chaos of motherhood.If you're overwhelmed, disconnected, and running on empty, this is your permission slip to slow down, reconnect, and rediscover the voice and spark that’s still inside you, and let go of who you feel you 'should' be.Journal Prompts:How am I really feeling today?What do I need emotionally, physically and mentally?What is one small, kind thing I can do for myself today?Drop me a DM on Instagram and let me know what comes up.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Well, here we are - the final episode of this series, and trust me, this one is a game changer.If you’ve been waiting for a sign to stop playing small and start working on you, then girl, this is it. No more excuses, no more “maybe laters.”In this episode, we’re talking SHOWING UP in your own damn life, taking up space like you were born to, and owning who you really are.Plus, I’m walking you through how to actually visualise the woman you’re becoming and the life you’re creating for yourself and your family, free from the cage of perfectionism, using journal therapy techniques that actually work.💥 This is about holding yourself accountable.💥 This is about getting real with how you feel.💥 This is about closing the gap between where you are and where you WANT to be.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

When we step away from perfectionism and always being the good girl, you will find a freedom like no other.Beacuse imperfection gives you freedom, where as perfectionism gives you restraints and rigid rules.If perfectionism is avoidance, guilt, shame and disassociation in action, what steps can we take to allow imperfection in and find freedom in our minds and emotions?I'll talk you through it in this episode.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

As the people pleasing girl, you have always put the needs of others before your own, but if not addressed, you will start to feel lost in your relationship because of it.It's not just that you are passing ships in the night.Or you don't get each other anymore.Or that you are busy being parents but that it will settle down.It's that motherhood has ramped up your people pleasing, perfectionist habits and it has caused fractures in your relationship.In this episode we talk about why and how you can start to work through it.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Trigger Warning; talk of trauma and pregnancy lossBirth trauma is a complex issue in it's own right.But there are so many layers added on top of the birth trauma experience, for people with perfectionism.Your need to be in control, always be 10 steps ahead and to do things right is put to the test when in a birth experience where things are largely out of your hands.And antenatal education only really teaches you to stay calm, but doesn't teach you to how to let go of your perfectionist habits, need to be in control or your fears and worries, in order to stay calm and emotionally in control.In this episode I dig into how your perfectionist habits feed into how you feel about your birth experience, and what you can do to move past those difficult feelings.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Today I explore how many women will see themselves as 'good girls', but also berate themselves for being 'bad Mums', when the two things cannot be true at once.How could you be so good in all areas of your life, but feel like you are a bad person in the one area that matters the most to you - motherhood?Let's get curious about the stories you tell yourself about who you are and your worth, and start to find that sweet spot between good and bad, where you are empowered to just be 'you'.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

What if you realised that you have been enough your whole life, without your perfectionist habits, people pleasing ways, and good girl complex taking over?In this episode we explore how you created these habits to keep you safe, but now it is time to let some more of the happiness in and let the woman underneath it all shine her light.To change your life, you need to change the relationship you have with yourself.📞Book Your FREE Online Support CallFormerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

As a perfectionist you have an all or nothing attitude; you're either going to do it all or not at all, but when you do nothing the thoughts can creep in about your worth, which make you turn to coping mechanisms that don't actually help you cope at all.And then you get stuck in a perfectionism, procrastination and avoidance cycle.In this episode we look at how procrastination is anxiety, how numbing or distracting yourself is actually creating more overwhelm and some tools to help you challenge these cycles.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

If what other people think of you is out of your control, and you don't know what they are thinking anyway, how can you ever be 'perfect' enough to live up to those expectations without feeling like you fail?In this episode we explore how peoples perceptions aren't anyhting to do with the reality of who you are, but how trying to meet those expectations has meant you've lost yourself.Lets start to focus on the one persons opinion who matters the most - YOURS.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

In this episode I talk about how toxic productivity is actually emotional dysregulation for perfectionist mothers and women.In a culture that celebrates women being busy and maxed out how do we start to unlearn who and what we think we should be to keep others happy, and let in more of what makes you happy.Let's move away from toxic productivity as a way to prove your worth, and start to see your own value and slow things down.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

As a perfectionist, one of the many things you have perfected is playing different roles for the different people in your life, which fulfils a need in you to be seen in a certain light by others.But it also helps you lose yourself a little bit faster.When being you has never felt enough, being who others expect you to be fills a void...until it doesn't any longer.Find out some useful ways to tackle this and step into who you really are.Wheel of Life & Wellbeing download available HEREFormerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min

Join me in this episode where I talk openly and honestly about my own journey steeping out of the good girl complex and perfectionism as a person, as a mother and as a therapist.Here I talk about what I opened my eyes to once I realised the habits I had that were creating a persona of who I thought I should be, and losing who I really was.Becoming a mother is what cracked these habits open for me, and becoming a mother to a daughter is what cemented in me what I needed to do differently for her, and for myself.Here I unlock the journey I know so many of you are on right now.Formerly The Maternal Wellbeing FoundationFollow Me on Instagram: @riaolivercoachingFind Out More: www.riaolivercoaching.com'Reset' Programme: www.riaolivercoaching/reset-perfectionist-supportBook a FREE 1-1 call: https://calendly.com/ria-oliver-coaching-and-therapy/45min