In this episode, Andrew and Catherine dive into one of the most common challenges of modern life: time scarcity. They debunk the myth that "everyone has the same 24 hours" and offer practical strategies for reclaiming your day, without guilt or shame. Whether you're feeling overwhelmed or just want to use your time more intentionally, this conversation blends mindset shifts with real-life hacks to help you create more freedom in your schedule.

• Why the "same 24 hours" concept is flawed
• The first step: awareness and identifying where your time really goes
• Tools like the Opal app to track screen usage and recapture time
• Time guilt vs. intentional living
• How micro-moments of connection count more than rigid blocks
• Reframing movement: "exercise sipping" and stacking activity into existing routines
• Future Self Thinking: framing daily choices as gifts to your tomorrow self
• Identifying "dead time" and turning it into productive or restful time
• Avoiding shame around productivity and honoring seasons of life

1. Track Your Time: Use screen trackers like Opal to bring awareness to phone use.
2. Make One Meaningful Connection a Day: Especially with your kids, focus on quality, not quantity.
3. Use "Dead Time" Wisely: Listen to audiobooks during errands, do squats while your coffee brews.
4. Time Things: Fold laundry, clean the kitchen – then realize how little time it really takes.
5. Stack Habits: Pair movement or learning with existing routines.
6. Give Yourself Grace: Your season of life might not be your season for building big things, and that's okay.

• Realizing that she was spending decades of her life on her phone and using Opal to cut that time dramatically.
• Switching from task-shaming to future-self thinking: "Morning Catherine will love that I did this now."

• Understanding how micro-movements like "planking during espresso" add up to full workouts over time.
• Emphasizing that if something truly matters to you, you'll find the time for it, but it has to be intentional.

Catherine: Morning puzzles and one-on-one time with her son, appreciating the rarity of alone time with twins.

Andrew: Clothes shopping with his son – fast, intentional, and a reminder of the joy in simple connections.

• Opal App for Screen Time Management
• Instant Pot
• Audible Free Trial

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Hosts: Andrew Dewar & Catherine Collins

What does it actually take to grow into your best self—not just once, but every single day? In this episode, Andrew and Catherine break down the mindset, strategies, and small daily decisions that lead to ongoing self-improvement. They share hard-earned insights on how to enjoy the process of becoming, rather than chasing the elusive finish line of success. From their own lifestyle shifts to practical coaching tools, this episode is for anyone who wants to feel proud of their growth and find peace in the present.

• Why achievers often struggle with contentment
• How to enjoy where you are and pursue growth
• Why being kind to yourself speeds up results
• What the "energy of improvement" really means
• The dangers of trying to fix everything at once
• Steps to build momentum that actually sticks

1. Start with why you want to improve—what’s your real motivation?
2. Narrow your focus to one area or habit at a time.
3. Make your first step so small it feels silly.
4. Track your gain, not your gap.
5. Be kind to yourself every step of the way.

Andrew’s Aha Moments:

• “If being hard on yourself worked, you'd be happy by now.”
• “Happiness isn't in the future. It's a choice you make now.”
• “You need to build trust with yourself by keeping small promises.”
• “Start every step as if you could only pick 10 changes for life.”
• “Every puzzle gets solved one piece at a time. So does your life.”

Catherine’s Aha Moments:

• “Kindness to yourself is the biggest cheat code in self-growth.”
• “Try a slow roll. Habits stick better that way.”
• “Improving your life should be joyful—not punishment.”
• “You can love your life now and still want more.”
• “Even thinking about improving your life is a form of growth.”

Andrew: A short read called Walking Your Blues Away by Thom Hartmann. It unlocked the science behind walking as emotional therapy and daily healing. Highly recommend!

Catherine: Bulletproof Coffee Pods from Amazon. An easy, on-the-go version of the full Bulletproof morning routine. Tastes good, feels even better!

• Walking Your Blues Away by Thom Hartmann: Amazon Affiliate Link
• Bulletproof Coffee Pods – Amazon

• Visit FiveYearYou.com for more resources and coaching.
• Follow us on Instagram: @fiveyearyou
• Email us anytime at: hello@fiveyearyou.com

This podcast is for informational and inspirational purposes only and does not substitute for professional advice. Always consult your own coach, therapist, or medical professional before making significant life changes. Some links in this episode may be affiliate links, meaning we may receive a small commission if you purchase through them—at no cost to you. Thank you for supporting...

Episode Overview:

In this episode, Andrew and Catherine dive into the concept of "Courage Over Comfort." They explore how our brains are wired for survival, how our desire for comfort can sometimes hold us back, and how pushing through fear, even in small ways, can lead to personal growth. Whether it's making a difficult decision or simply getting through the day, courage is a key element in becoming the best version of yourself.

Key Topics Covered:

• Understanding the brain’s survival instincts and how they impact our fear responses.
• The importance of pushing past comfort zones, even in small ways.
• How everyday acts of courage, like facing fears or stepping into the unknown, contribute to growth.
• The battle between ego and growth, and how to navigate it.
• Courage as a daily habit and how to start small to expand your comfort zone.
• Personal anecdotes and reflections on moments where courage was necessary, from everyday challenges to bigger life changes.

Actionable Steps for Listeners:

1. Acknowledge Your Fear: Understand that fear is a natural part of growth. Embrace it as a signal that you are stepping outside of your comfort zone.
2. Start Small: Begin with small acts of courage, like trying a new food, taking a different route to work, or saying no to something you usually say yes to.
3. Celebrate Everyday Courage: Recognize the courageous things you already do, such as getting out of bed or taking on responsibilities.
4. Challenge Your Comfort Zone: Find one area of your life where you feel comfortable and try to push the boundary just a little bit.
5. Shift Your Perspective: Instead of viewing fear as a barrier, see it as an opportunity for growth and learning.

Quotes:

• “Courage comes in all sorts of things. It comes from saying no to things that you usually say yes to.” – Andrew Dewar
• “One of the most courageous acts you will do is to live a life that is uniquely yours.” – Catherine Collins
• “Courage is not always about huge heroic acts; sometimes it’s just about doing the small things that push you out of your routine.” – Andrew Dewar
• “You have been courageous your whole life, you just may not have recognized it.” – Catherine Collins

Catherine’s Aha Moments:

• Realized that courage can be built in the small, everyday moments and that it doesn’t always have to be a massive leap; sometimes it’s about taking one small step at a time.
• Reflected on the courage needed to embrace life changes, like the transition of her twins to middle school, and how even everyday challenges can feel monumental.

Andrew’s Aha Moments:

• Emphasized how courage doesn’t have to be big or heroic—it can be seen in everyday actions that move us out of our comfort zones.
• Shared how stepping outside of comfort zones has become a habit, and how small, consistent actions lead to bigger growth.

Glimmers of the Week:

Andrew:

Reflects on the bittersweet joy of watching his children grow up and how every stage, while challenging, is a privilege to experience.

Catherine:

Had an emotional moment celebrating her twins’ birthday and reflecting on how they are growing up so quickly, marking the transition between childhood and adolescence.

Resources Mentioned:

• The Anxious Generation by [Author Name] (Book Reference)
• The Secret Language of the Body by Inna Segal: Link to