Ep 80. Microdosing Discomfort: The 10-Minute Practice That Changes Everything

Ep 80. Microdosing Discomfort: The 10-Minute Practice That Changes Everything

If you keep telling yourself you will start next week, you know what you need to do but cannot make yourself do it, or you are ready to stop waiting to feel ready. In this solo episode of Her Journey Home, Sophia breaks down exactly how to train your nervous system to stop running from discomfort and start proving to yourself that you are capable. Inspired by a core power yoga sculpt class in 100 degree heat, she shares five practical steps you can start this week, without overhauling your entire life. Ten minutes a day. That is all it takes to start building muscle. IN THIS EPISODE: * Why your brain is wired to stay comfortable and how that is quietly keeping you stuck * Step 1: Writing down your five growth edges, the things that make you constrict just thinking about them * Step 2: Setting up your environment so your future self has no excuses at 7am * Step 3: Putting skin in the game, why a $5 Venmo to a friend works better than any freebie in your inbox * Step 4: The "ask yourself why 10 times" exercise to find the anchor that keeps you showing up * Step 5: Shifting from "this is hard" to "I am the woman who does hard things" * Why consistency is not motivation, it is muscle, and how the compound effect quietly transforms everything Enjoyed this episode? Subscribe so you never miss a Thursday drop. Leave a comment telling me the one hard thing you are committing to do for 10 minutes this week. I want to hear it. Connect with Sophia Graniela * Sophia’s ⁠Instagram⁠ https://www.instagram.com/sophiagraniela [https://www.instagram.com/sophiagraniela] * Sign for a 12 Week Private Podcast Mentorship Program : Unfiltered https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw]

Ep 79. How High-Achieving Women Break Free from Alcohol and Rebuild Self-Trust with Lindsay

Lindsay Henneke is an Alcohol-Free Coach, podcast host, and former global marketing leader who helps high-achieving women quit drinking, rebuild self-trust, and create lasting change. In this episode of Her Journey Home, we dive into the concept of emotional sobriety, why discomfort is essential for growth, and how alcohol can quietly impact our confidence, relationships, leadership, and overall well-being. Lindsay shares her personal journey from corporate leadership to coaching women through lasting transformation, along with practical insights on building self-trust, navigating difficult emotions, creating healthier habits, and learning how to stop starting over. Whether you're sober curious, alcohol-free, or simply looking to create a more aligned and intentional life, this conversation will leave you feeling empowered to trust yourself and embrace the next version of who you're becoming. Connect with Lindsay Henneke Website: https://www.lindsayhennekey.com/coaching-programs [https://www.lindsayhennekey.com/coaching-programs] Instagram: https://www.instagram.com/lindsay_hennekey/?__d=1%E6%83%85%E6%8A%A5%E5%B1%80%E6%9F%A5%E6%A1%A3%E2%9C%94%EF%B8%8F%2Bkaifangma.com%2B%E8%8F%9C%E9%B8%9F%E6%9F%A5%E5%8F%A6%E4%B8%80%E5%8D%8A%E5%BE%88%E6%94%BE%E5%BF%83%E7%9A%84%E7%A0%94%E7%A9%B6%E6%89%80 [https://www.instagram.com/lindsay_hennekey/?__d=1%E6%83%85%E6%8A%A5%E5%B1%80%E6%9F%A5%E6%A1%A3%E2%9C%94%EF%B8%8F%2Bkaifangma.com%2B%E8%8F%9C%E9%B8%9F%E6%9F%A5%E5%8F%A6%E4%B8%80%E5%8D%8A%E5%BE%88%E6%94%BE%E5%BF%83%E7%9A%84%E7%A0%94%E7%A9%B6%E6%89%80] Podcast: https://feel-good-alcohol-free.buzzsprout.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnoMv4yFJwgUBuRYy7rxJpN6EARsMtluehzM_gKxG14bComoVlDWL0qKhn-Yw_aem_6pCSHfvAN8GSK5p0VxIVOg [https://feel-good-alcohol-free.buzzsprout.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnoMv4yFJwgUBuRYy7rxJpN6EARsMtluehzM_gKxG14bComoVlDWL0qKhn-Yw_aem_6pCSHfvAN8GSK5p0VxIVOg] Connect with Sophia Graniela Sophia’s ⁠Instagram⁠ https://www.instagram.com/sophiagraniela [https://www.instagram.com/sophiagraniela] Sign for a 12 Week Private Podcast Mentorship Program : Unfiltered https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw] #HerJourneyHome #EmotionalSobriety #AlcoholFreeLiving #SoberCurious #SelfTrust #SobrietyJourney #WomenEmpoweringWomen #PersonalGrowth #HealingJourney #LeadershipDevelopment

Ep 78. How to Rebuild Your Life Without Becoming Someone New

In this personal episode of Her Journey Home, I reflect on the many versions of myself that shaped who I am today. As I continue traveling through California and exploring where to build my next chapter, I share lessons from childhood, entrepreneurship, self-discovery, and personal growth. I open up about toxic relationships, addiction, self-sabotage, and the difficult journey toward healing. From hitting rock bottom to choosing sobriety and rebuilding important relationships, I share how learning to stop abandoning myself changed everything. If you are navigating change, rebuilding your life, or questioning your next step, this episode is for you. It is a reminder that every season has a purpose, and every version of you has helped shape the person you are becoming. #herjourneyhome #SelfDiscoveryJourney #PersonalGrowth #HealingJourney #SelfGrowthPodcast Connect with Sophia Graniela * Sophia’s ⁠Instagram⁠ [https://www.instagram.com/sophiagraniela] https://www.instagram.com/sophiagraniela [https://www.instagram.com/sophiagraniela] * Sign for a 12 Week Private Podcast Mentorship Program : Unfiltered [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw] https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw]

Ep 77. Reclaiming Your Voice, Confidence & Self-Worth with Laurel

In this deeply honest episode of Her Journey Home, I sit down with integrative trauma therapist, wellness coach, and podcast host Laurel LeMohn for a powerful conversation about healing, worthiness, self-expression, and reclaiming your voice after years of silence. Together, we explore how trauma, shame, addiction, bullying, and emotional suppression can become catalysts for transformation and purpose. Laurel vulnerably shares her experiences with trauma, codependency, mental health struggles, and learning to stop making herself small, while I open up about my journey of sobriety, self-expression, and using podcasting as a tool to come home to myself. Laurel is the founder of Redwood Coast Psychotherapy and SoulBody Wellness, a wellness practice rooted in community, transformation, and growth. Her work focuses on trauma healing, nervous system regulation, embodiment, spirituality, and authentic storytelling, creating spaces where people feel safe to be seen, heard, and supported. If you’ve ever struggled with feeling “too much,” unseen, unworthy, or afraid to fully express yourself, this episode will remind you that your voice matters and your story has the power to heal both yourself and others. Connect with Website: https://www.soulbodywellness.health/ [https://www.soulbodywellness.health/] Instagram: @‌soulbodywellnesshealth [https://www.instagram.com/soulbodywellnesshealth/] Connect with Sophia Graniela * Sophia’s ⁠Instagram⁠ [https://www.instagram.com/sophiagraniela] https://www.instagram.com/sophiagraniela [https://www.instagram.com/sophiagraniela] * Sign for a 12 Week Private Podcast Mentorship Program : Unfiltered [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw] https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw]

Ep 76. Starting Over in Your 30s? Here Are 8 Lessons I've Learned

In this solo episode of Her Journey Home, I’m diving into the hard truths and powerful lessons that come with rebuilding your life in your 30s. From feeling behind in life to navigating loneliness, heartbreak, sobriety, friendships, and starting over, this is an honest conversation for the woman learning to trust herself again and create a life that actually feels aligned. If you’ve been questioning your path or comparing your journey to everyone around you, this episode is your reminder that there are no timelines and you are not behind. I share my experience of rebuilding after sobriety, learning to enjoy my own company, releasing friendships that no longer aligned, and taking messy action before feeling fully ready. We talk about comparison, societal expectations, self-worth, and why the journey of becoming is never linear. This episode is all about following the things that light your soul on fire, trusting divine timing, and realizing that every setback and side quest is shaping you into the woman you are meant to become. Connect with Sophia Graniela * Sophia’s ⁠Instagram⁠ [https://www.instagram.com/sophiagraniela] https://www.instagram.com/sophiagraniela [https://www.instagram.com/sophiagraniela] * Sign for a 12 Week Private Podcast Mentorship Program : Unfiltered [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw] https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw [https://sophiagraniela.myflodesk.com/unfiltered?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaAQwruZleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafP_DiQXyqfahISsT8vji27uLH3X4Xta9E46sXqyvf3UnLzeLvnPvSXz7oyLQ_aem_iCr4_mJjSgFHSzCc0YhwGw]