This episode brings together standout moments from recent In Residence episodes, covering sustainable habits, personal growth, feedback frameworks, holiday stress management, and self-compassion. Keith and Laura use real-life stories and honest reflection to explore what it looks like to grow without burning out.

Measured Ambition in Real Life

Keith's word for the year is "measured ambition”—and it's more nuanced than it sounds. He isn't talking about doing less. He's talking about being intentional about where his energy goes, across health, relationships, creative work, and the things he loves, like tennis and woodworking. Keith is honest about the trap of waiting to become "the kind of person who…" before taking the first small step. He names the pattern plainly: if you keep waiting for the right time, you'll reach the end of the year with the same un-started goals. His antidote is practical — journal your priorities, reframe inconvenient tasks as built-in movement, and track what you did, not just what you missed. When nobody is watching, he says, that's actually the best time to try and fail and try again.

Transform Through Pressure and Imperfect Action

Laura's word is "transform," grounded in a mantra she wrote herself: I will treat pressure as a privilege, adjust with purpose, and allow this year to transform how I lead, create, and inspire. She brings that same energy to the small, daily decisions — throwing away the holiday candy that wasn't serving her goals, adding stars to her calendar to make her consistency visible, and leaning on the minimum effective dose when the perfect workout isn't possible. Laura also unpacks three types of feedback — appreciation, coaching, and evaluation — and how often we give one while the other person receives something entirely different. Her biggest reminder to listeners: stop living quietly with discomfort. Get curious. Take one small step. You are worth your own care and attention.

You Are Worth Your Own Care and Attention

Growth rarely looks the way we imagine it; from choosing an intention that actually means something, to navigating feedback that stings. Find the small wins and keep leaning in to the uncomfortable growth.

Thanks for Joining Us.

Sustainable Habits, Feedback & Staying Grounded | Stop Waiting to Be Ready

00:00 - Intro

00:44 - Keith: Waiting to Become the Kind of Person Who…

02:54 - Laura: Reframing Consistency — It's Not About Willpower

05:43 - Gap vs. Gain — Looking Back at How Far You've Come

06:06 - You Are Not a Trash Can

07:18 - Keith & Laura: Choosing a Word of the Year

10:38 - Laura's Mantra

11:37 - Three Types of Feedback

15:53 - Cookies & Misread Feedback

19:24 - Pausing & Resetting

26:38 - Catching Yourself Going Below the Line

28:45 - Noticing Is Just the First Step

29:57 - Building Discipline During the Week to Enjoy the Weekend

30:55 - Getting Back to Routine

36:32 - Minimum Effective Dose

38:55 - Nobody's Watching— So Try, Fail, and Try Again

40:35 - Stop Living Quietly with Pain or Discomfort

41:59 - You Are Worth Your Own Care and Attention