The Stories Your Brain Tells—and How to Change Them

Boundaries Are For You

Boundaries aren't about controlling other people—they're about honoring yourself. In this episode, Jill explores why boundaries can feel so difficult, especially for people who have experienced trauma, people-pleasing, toxic relationships, or insecure attachment. She shares personal stories about learning to hold boundaries in both her marriage and professional life, explains why discomfort is often a sign that a boundary needs attention, and offers practical strategies for strengthening your "boundary muscle." If you've ever struggled to say no, felt guilty for putting yourself first, or found yourself repeatedly moving the line for others, this episode will help you begin creating healthier, more respectful relationships—starting with the one you have with yourself. KEY TAKEAWAYS * Notice discomfort * Get clear – what do you want? * Pause… * Take small steps * Expect pushback * Practice, practice, practice BEST MOMENTS Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others. – Brené Brown Boundaries are the distance at which I can love you and me simultaneously. –Nedra Glover Tawwab No is a complete sentence. –Anne Lamott Boundaries are the distance at which I can love you and me at the same time. –Prentis Hemphill No is a complete sentence. – Anne Lamott Every time you're given a choice between disappointing someone else and disappointing yourself, your job is to disappoint someone else. –Glennon Doyle VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift [http://locatecoaching.com/freegift] to help you find clarity and confidence. EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site [https://sites.libsyn.com/460833/site] ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward. Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving! Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all. CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching [https://www.tiktok.com/@locatecoaching] IG: https://www.instagram.com/locatecoaching/ [https://www.instagram.com/locatecoaching/] YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg [https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg] Email: info@locatecoaching.com [info@locatecoaching.com]

Trust Small Before You Trust Big

In this episode of Life After: From Surviving to Thriving, Jill explores one of the most difficult challenges after betrayal, toxic relationships, and heartbreak: learning to trust again. She unpacks how childhood attachment styles shape our ability to trust, why betrayal often damages trust in ourselves as much as trust in others, and how trauma can make connection feel risky. Through personal stories, practical examples, and actionable strategies, Jill shares how to rebuild trust slowly, set healthy boundaries, recognize trustworthy behavior, and reconnect with your own inner wisdom. This episode is a compassionate reminder that trust isn't built through words—it's built through patterns, actions, consistency, and learning to listen to yourself again. KEY TAKEAWAYS * Trust is earned through action and consistency, not words * Trust is a pattern – not an on/off switch * Boundaries strengthens trust * Trust small before you trust big * Identify your own patterns BEST MOMENTS When someone shows you who they are, believe them the first time. –Maya Angelou Trust is built in very small moments. – Brené Brown You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. –Eleanor Roosevelt I have met myself and I am going to care for her fiercely. –Glennon Doyle Trust your instincts. Intuition doesn't lie. –Oprah Winfrey VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift [http://locatecoaching.com/freegift] to help you find clarity and confidence. EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site [https://sites.libsyn.com/460833/site] ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward. Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving! Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all. CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching [https://www.tiktok.com/@locatecoaching] IG: https://www.instagram.com/locatecoaching/ [https://www.instagram.com/locatecoaching/] YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg [https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg] Email: info@locatecoaching.com [info@locatecoaching.com]

The Myth of Closure

In this deeply personal episode, Jill explores the complicated and often misunderstood reality of closure after toxic and narcissistic relationships. While many people long for one final conversation, apology, or moment that finally makes everything make sense, Jill explains why true closure rarely comes from the other person — especially when dealing with someone who lacks accountability, empathy, or self-awareness. Through vulnerable and honest storytelling from her own experiences with both narcissistic relationships and toxic work environments, Jill shares how grief, rumination, unresolved expectations, and the search for "the perfect conversation" can keep us emotionally stuck far longer than we realize. She also discusses post-separation abuse, the lingering effects of emotional control, and why healing is rarely a straight line. This episode offers compassionate but practical insight into what actually helps us move forward: reframing our expectations, reducing the emotional "real estate" toxic people occupy in our minds, allowing ourselves to fully grieve, and finding supportive community with people who truly understand the experience. If you've ever struggled to let go, questioned why someone treated you the way they did, or wondered whether you'll ever fully heal, this episode is a reminder that peace is still possible — even without perfect closure. Little by little, healing happens. And eventually, what once consumed you can become nothing more than a dusty banker's box tucked quietly away in the attic of your mind. 💜 KEY TAKEAWAYS * Stop waiting for the "perfect conversation" * Grief is part of the healing and closure process * Shift your expectations so you don't stay stuck * Community helps you heal faster * Reduce the "real estate" in your head BEST MOMENTS You don't have to have a reason to let go. –Cheryl Strayed You need to learn how to select your thoughts just the same way you select your clothes every day. –Elizabeth Gilbert You may not control all the events that happen to you, but you can decide not to be reduced by them. –Maya Angelou Life is brutal. But it's also beautiful. Brutiful. –Glennon Doyle Nothing ever goes away until it has taught us what we need to know. –Pema Chödrön VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift [http://locatecoaching.com/freegift] to help you find clarity and confidence. EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site [https://sites.libsyn.com/460833/site] ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward. Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving! Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all. CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching [https://www.tiktok.com/@locatecoaching] IG: https://www.instagram.com/locatecoaching/ [https://www.instagram.com/locatecoaching/] YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg [https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg] Email: info@locatecoaching.com [info@locatecoaching.com]

Why Structure Creates Freedom

In this episode of Life After: From Surviving to Thriving, Jill explores the connection between mindset, productivity, routines, and healing from toxic relationships. She shares practical strategies for creating routines that support your real life—not someone else's version of success—including time blocking, planning ahead, avoiding burnout, and redefining productivity in a hustle-driven world. This episode is a reminder that productivity isn't about doing more—it's about creating a life that feels focused, grounded, and free. KEY TAKEAWAYS * Time blocking * What's your "perfect" day (not perfectionism😊) look like! * Creating the routine that works for you and your life * What does freedom look like? BEST MOMENTS How we spend our days is, of course, how we spend our lives. –Annie Dillard Creativity is a habit, and the best creativity is the result of good work habits. –Twyla Tharp Success doesn't come from what you do occasionally. It comes from what you do consistently. –Marie Forleo You don't have to feel ready. You just have to start. –Mel Robbins You are your best thing. –Toni Morrison VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift [http://locatecoaching.com/freegift] to help you find clarity and confidence. EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site [https://sites.libsyn.com/460833/site] ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward. Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving! Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all. CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching [https://www.tiktok.com/@locatecoaching] IG: https://www.instagram.com/locatecoaching/ [https://www.instagram.com/locatecoaching/] YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg [https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg] Email: info@locatecoaching.com [info@locatecoaching.com]

Stop Waiting Until You Crash: Rest is the Missing Piece

In this episode, Jill dives into the often-overlooked power of rest—especially for those healing from toxic or narcissistic relationships. She shares her own story of pushing through exhaustion, the cost of ignoring rest, and how that pattern can quietly impact every area of life. You'll learn why rest isn't weakness—it's a critical part of healing, regulating your nervous system, and making better decisions. Jill breaks down what rest really looks like (it's not just napping or sleep), why we resist it, and how to start building it into your life in simple, practical ways. If you've ever felt like you have to keep going no matter what… this episode is your permission to pause—and a reminder that rest is what helps you move forward. KEY TAKEAWAYS * Stop Waiting Until You're Exhausted * Micro-Rest Is Your Best Friend – take 5 – 15 minutes * Match the type of rest you take to what you actually need: * Tired body → physical rest (sleep, naps) * Overthinking → mental rest * Emotionally drained → emotional rest (boundaries, space) * Overstimulated → sensory rest (quiet, no input) BEST MOMENTS Caring for myself is not self-indulgence, it is self-preservation. – Audre Lorde Almost everything will work again if you unplug it for a few minutes, including you. –Anne Lamott Rest is resistance. –Tricia Hersey Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure. –Oprah We cannot ignore our pain and feel compassion for it at the same time. – Brené Brown VALUABLE RESOURCES If you're struggling in a relationship and wondering if it might be controlling, you're not alone. Download my free guide at locatecoaching.com/freegift [http://locatecoaching.com/freegift] to help you find clarity and confidence. EPISODES TO CHECK OUT NEXT Check out other episodes of Life After: From Surviving to Thriving: https://sites.libsyn.com/460833/site [https://sites.libsyn.com/460833/site] ABOUT THE HOST Jill McKnight is a mindset coach and speaker as well as an Erickson Professional Certified Coach. She specializes in supporting those who are rebuilding their lives and finding their most aligned path forward. Jill knows that the tips and tricks in each episode work – because she's used them to change her life and her clients have used them to change their lives! Jill has the education and life experience to help you rebuild your life, whatever the circumstances… and move from surviving to thriving! Through her talks, events, programs, and podcast "Life After: From Surviving to Thriving", Jill provides her clients with a unique mix of thoughtful guidance and sincere care. She lives in a small town in Washington with her son and is committed to co-create a world with more hope, connection, and healing for us all. CONNECT & CONTACT TikTok: https://www.tiktok.com/@locatecoaching [https://www.tiktok.com/@locatecoaching] IG: https://www.instagram.com/locatecoaching/ [https://www.instagram.com/locatecoaching/] YouTube: https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg [https://www.youtube.com/channel/UCwEImRGJXX4hrdS_NM3wWXg] Email: info@locatecoaching.com [info@locatecoaching.com]