Navigating Christmas: Self-Care, Comfort, and Acknowledging What You Need Today - Spam Filter For Your Brain - Episode 162
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: Discover gentle ways to care for yourself on a day that isn't focused on always being merry.
Key Takeaways:
Christmas Doesn’t Have to Feel Merry
You’re not alone if the holidays feel a little hollow, loud, or missing something you can’t quite name. HeardinLondon talks openly about the quiet kind of loneliness people sometimes experience—even when surrounded by others.
Name What’s Really True for You
Instead of forcing festive feelings, HeardinLondon encourages listeners to honestly acknowledge how they feel—whether that’s frustration, sadness, or just feeling out of place. There’s strength in giving your feelings a little air.
Small Tasks Can Ground You
If today feels overwhelming, set yourself a simple, achievable task: boil a kettle, step outside for a moment, or cozy up with a blanket. These small acts can remind you that you’re present and have choices, no matter what’s going on.
Notice Beautiful Things (and Let Them Count)
You don’t have to fake gratitude—but if something gentle or lovely appears (a robin, a shadow, a non-Christmas tune on the radio), HeardinLondon invites you to simply notice it. It might just help you find a bit of peace or presence in your day.
Why Listen to This Episode?
This episode is a gentle reminder: your worth isn’t measured by how you “do Christmas.”
Full transcript:
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Winter Solstice from HeardinLondon and Self Care School - Spam Filter For Your Brain - Episode 161
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) veers off course and reads you a letter of delight.
Full transcript:
https://www.heardinlondon.com/post/winter-solstice-2025
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But I don't want to go to the party - Spam Filter For Your Brain - Episode 161
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: Stop Saying Yes Just to Please Others
Key Takeaways:
Notice Your "Shoulds"
You'll learn how to spot the language of obligation in your everyday life—words like "have to," "must," and "should"—and see how they feel in your body. HeardinLondon guides you in swapping those out for "I choose to," creating space for genuine self-checks over automatic people-pleasing.
Most Pressure Is Internal
Discover how much of the pressure you feel to say yes or keep others happy actually comes from inside your own head, not just from others. HeardinLondon breaks down how the internal voice is often much louder than any external expectations.
Why Some "Shoulds" Hurt More Than Others
You'll learn the trick to realising that something only stings—like someone pushing you to go to a party—when it matches an insecurity or story you’re already telling yourself. If it’s not something you agree with, it won’t bother you.
Guilt Comes from Your Thoughts, Not the Situation
This episode teaches you that the guilt or pressure to meet expectations isn’t about the actual ask, but about your own thoughts and beliefs around reliability and "being a good" friend, sibling, or child.
Why Listen to This Episode?
Ever catch yourself saying “yes” to things you don’t actually want to do? 😅
HeardinLondon dives right into why we end up at parties (or plans!) out of obligation, and how you can start breaking the burnout cycle by checking in with your needs.
Full transcript:
https://www.heardinlondon.com/post/i-dontwant-to-go-to-the-party
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Stop Being Your Own Worst Enemy - Spam Filter For Your Brain - Episode 159
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: How to Turn Down Your Inner Critic to Build a Kinder World
Key Takeaways:
How Self-Talk Shapes Your Life
You’ll discover why the way you speak to yourself matters - not just for your own wellbeing, but for the world you’re helping to create. HeardinLondon invites you to notice when your inner critic pops up, and offers practical ways to pause and rethink those patterns.
Unpacking Where Your Critical Voice Comes From
Instead of blaming yourself for having negative inner talk, you’ll be encouraged to question where these voices originated. Who are you actually parroting? Whose messaging is getting amplified when you’re hard on yourself?
Regaining Your Power Through Kindness
HeardinLondon explains that criticising yourself undermines the agency and compassion you can bring to the world. Showing yourself more kindness isn’t just good for you - it interrupts wider systems of oppression and makes space for more generosity.
Why Listen to This Episode?
If you’ve ever felt held back by your own inner critic, or found yourself echoing negative self-beliefs you can’t quite trace, this episode is your gentle reality check. Learn to recognise, interrupt, and ultimately change the way you talk to yourself—so you can thrive, contribute, and live more fully.
Remember: You’re not alone, you’re worthy of kindness, and it’s possible to rewrite your story—one thought at a time.
Listen now and start building the world you want to see, inside and out.
Full transcript:
www.heardinlondon.com/post/stop-being-your-own-worst-enemy
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Stop Shoulding All Over Yourself - Spam Filter For Your Brain - Episode 158
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: Uncovering Hidden Obligations in Your Everyday Life
Key Takeaways:
“Should” as a clue to internal stories about what you feel obliged to do
Noticing where choices exist, versus feeling trapped or obligated
Acknowledging societal structures that enforce obligations and consequences
Identifying the source of your obligations by asking:
Who taught me this?
Do I like it?
What are the consequences if I don’t do it?
Do I choose this?
Replacing “should” with “want” to gain insight into true desires and motivations
Checking in with your body’s signals as a way to build trust with yourself
7. Actionable Disruption: Replacing “Should” with “Want”
Each time “should” arises, ask: “Do I want this?”
Using the word “should” as a mindful cue (like a Buddhist bell) to pause and realign with personal values
Full transcript:
https://www.heardinlondon.com/post/stop-shoulding-all-over-yourself
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Shrinking Yourself or Expanding Your Heart: The Dangers of Staying Nostalgic - Spam Filter For Your Brain - Episode 157
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: How to Stop Settling and Start Reaching for Your Wildest Dreams
Key Takeaways:
1. The Danger of Optimism and Cultural Attitudes
The tendency to avoid getting excited about the future
Cultural sayings like “don’t put all your eggs in one basket”
The idea of keeping oneself slightly disappointed as a form of self-protection
Reflection on whether this attitude is self-sabotaging or unnecessarily pessimistic
2. Nostalgia vs. Optimism
How our brains can be wired to see the past as the peak of our experiences
Common nostalgic anchors (relationships, friendships, places, jobs, finances)
The difficulty of applying past joy or optimism to the future
Proposing the idea that the best of the past can be a starting point, not the pinnacle
3. Growth and Building on Past Experiences
Viewing life as a process of learning and growth
The metaphor of eggs and baskets: challenging the idea of holding back opportunities
Advocating for boldness: “put all your eggs in one basket, and if it breaks, get a new basket”
The concept that settling is often about self-protection
4. The Emotional Cost of Limiting Ourselves
How fear of negative emotions holds us back from going after what we really want
The need for a toolkit to process and experience emotions rather than avoid them
The connection between emotional resilience and willingness to pursue goals
5. The Practice of Expanding Capacity to Receive
Developing trust in oneself and in life’s unfolding
The belief that life works out in one’s favour, and its benefits
Taking risks beyond what’s currently imaginable, compared to only choosing safe, known options
Full transcript:
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Reclaiming Yourself in Every Relationship - Spam Filter For Your Brain - Episode 156
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: where we lose ourselves in relationships and beyond.
Key Takeaways:
Every Interaction Is a Relationship
HeardinLondon invites us to rethink what “relationships” mean—whether it’s with friends, coworkers, or even casual acquaintances. Any time you interact with another human, you’re creating a relationship dynamic, and these insights apply to them all.
Ditch the Rule Book for Others
It’s easy to get lost in what you believe others “should” do. This episode will help you step away from focusing on other people’s actions and redirect your energy to what truly matters: your own desires, needs, and values.
Reclaim Your Power By Asking: Who Do I Want to Be?
Instead of letting someone else’s behaviour dictate your feelings and responses, you’ll learn how empowering it can be to centre your focus on who you want to be in any given relationship.
Your Relationship With Yourself Is the Most Important
No matter the situation, the episode reminds us that the connection you build with yourself is the one that lasts a lifetime. HeardinLondon highlights how taking responsibility for your values and your reactions brings you “home” to yourself.
Happiness Isn't Found in Controlling Others
Trying to mould other people so you feel happier only leads to frustration. You’ll discover that true satisfaction comes from responding in alignment with your core values, ethics, and desires—not from chasing someone else’s approval or actions.
Full transcript:
www.heardinlondon.com/post/reclaiming-yourself-in-every-relationship
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Choosing on Purpose: Aligning Your Decisions with Values - Spam Filter For Your Brain - Episode 155
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) asked the question: Breaking Free from the Past: Building Optimism and Trust in Yourself
Key Takeaways:
Full transcript:
www.heardinlondon.com/post/why-optimism-beats-nostalgia-every-time-expanding-your-capacity-for-joy
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Is Your To-Do List Just an Avoidance Strategy? Rethinking Busyness and Emotional Wellbeing - Spam Filter For Your Brain - Episode 155
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: What Are You Really Avoiding with Your Endless To-Do List?
Key Takeaways:
Are You Using Busyness to Escape Your Feelings? Time to Pause and Check In
Dismantling Productivity Culture: Embracing Rest and Reclaiming Your Time
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Stop Pretending You’re Not Judgmental (and what to do instead) - Spam Filter For Your Brain - Episode 154
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: The Myth of Being Nonjudgmental and Why Curiosity Matters Mor
Key Takeaways:
Turning Self-Judgment Into Growth
Why We Can’t Escape Judgment—And How to Use It for Good
Rethinking Judgment: Becoming More Inclusive Through Self-Awareness
Full transcript:
http://heardinlondon.com/post/stop-pretending-you're-not-judgmental-and-what-to-do-instead
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Moving From Overwhelm to Empowerment: Real-Life Boundaries That Matter - Spam Filter For Your Brain - Episode 153
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: Boundaries in Action: Protecting Your Time, Health, and Relationships
Key Takeaways:
Full transcript:
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Choosing on Purpose: Aligning Your Decisions with Values - Spam Filter For Your Brain - Episode 152
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) asked the question: Making Conscious Choices Instead of Running on Autopilot
Key Takeaways:
Full transcript:
https://www.heardinlondon.com/post/choosing-on-purpose-aligning-your-decisions-with-values
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Do you Always Put Yourself Last? Breaking the Habit of Self-Sacrifice - Spam Filter For Your Brain - Episode 151
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) asked the question: Are you secretly putting yourself last—and is it quietly holding you back more than you think?
Key Takeaways:
Full transcript:
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Escaping the Urgency Trap: Making Decisions Without Panic - Spam Filter For Your Brain - Episode 150
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: Emotional Urgency vs Real Danger: Rewiring Your Brain’s Response
Key Takeaways:
Full transcript:
www.heardinlondon.com/post/escaping-the-urgency-trap-making-decisions-without-panic
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Body Kindness: The Freedom and Power of Letting Go of Body Self-Criticism - Spam Filter For Your Brain - Episode 149
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: Reclaiming Your Time and Joy by Freeing Yourself from Body Criticism
Key Takeaways:
Full transcript:
www.heardinlondon.com/post/body-kindness-the-freedom-and-power-of-letting-go-of-body-self-criticism
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From Avoidance to Acceptance: Breaking the Cycle of Negative Feelings - Spam Filter For Your Brain - Episode 148
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about:
Escaping Discomfort or Learning From It: The Emotion Dilemma
Key Takeaways:
Full transcript:
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Other People Hate it When You Set Boundaries - Spam Filter For Your Brain - Episode 147
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about:
Decision Making Demystified: Embracing Uncertainty With Compassion
Key Takeaways:
Full transcript:
www.heardinlondon.com/post/other-people-hate-it-when-you-set-boundaries
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Letting Go of Certainty: The Art of Making Confident Decisions - Spam Filter For Your Brain - Episode 146
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about:
Decision Making Demystified: Embracing Uncertainty With Compassion
Key Takeaways:
Full transcript:
www.heardinlondon.com/post/letting-go-of-certainty-the-art-of-making-confident-decisions
Apply for a Free 5% Better Speed Coaching Call
https://forms.gle/Ajmcv5yw1Gh4dQNF8
All My Free Resources:
www.selfcareschool.co.uk/pages/selfcareschool-free-resources
Emotional Resilience Toolkit: https://www.selfcareschool.co.uk/courses/emotional-resilience-toolkit
How to Make Time for Yourself Replay:
https://www.selfcareschool.co.uk/courses/how-to-make-time-for-yourself
Podcast Q&A - What would you like me to talk about?
https://forms.gle/w6MxqV5Di4YwGCRL6
If you'd like to know more, and like to see more incredible humans, please do hop on to social media, HeardinLondon, Instagram and on Facebook.
And if you would like to learn more about how you can embed this stuff into your life and would like to join something incredible coaching calls and the group work please do have a look at www.selfcareschool.co.uk
If you have any questions about anything I mentioned this week, please do drop me an e-mail.
Four Powerful Questions to Transform How You Feel About Your Body - Spam Filter For Your Brain - Episode 145
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about:
Breaking Free from Old Body Narratives
Key Takeaways:
Full transcript:
www.heardinlondon.com/post/four-powerful-questions-to-transform-how-you-feel-about-your-body
Apply for a Free 5% Better Speed Coaching Call
https://forms.gle/Ajmcv5yw1Gh4dQNF8
All My Free Resources:
www.selfcareschool.co.uk/pages/selfcareschool-free-resources
Emotional Resilience Toolkit: https://www.selfcareschool.co.uk/courses/emotional-resilience-toolkit
How to Make Time for Yourself Replay:
https://www.selfcareschool.co.uk/courses/how-to-make-time-for-yourself
Podcast Q&A - What would you like me to talk about?
https://forms.gle/w6MxqV5Di4YwGCRL6
If you'd like to know more, and like to see more incredible humans, please do hop on to social media, HeardinLondon, Instagram and on Facebook.
And if you would like to learn more about how you can embed this stuff into your life and would like to join something incredible coaching calls and the group work please do have a look at www.selfcareschool.co.uk
If you have any questions about anything I mentioned this week, please do drop me an e-mail.
Losing Weight Won't Make You Feel Happy - Spam Filter For Your Brain - Episode 144
On this episode of Spam Filter for Your Brain, HeardinLondon (that's me, but I speak in a weird third person for the algorithm) talks about: The Truth About Body Image: Your Thoughts Matter More Than Your Size
Key Takeaways:
Full transcript:
https://www.heardinlondon.com/post/losing-weight-won-t-magically-fix-how-you-feel-about-yourself
Apply for a Free 5% Better Speed Coaching Call
https://forms.gle/Ajmcv5yw1Gh4dQNF8
All My Free Resources:
www.selfcareschool.co.uk/pages/selfcareschool-free-resources
Emotional Resilience Toolkit: https://www.selfcareschool.co.uk/courses/emotional-resilience-toolkit
How to Make Time for Yourself Replay:
https://www.selfcareschool.co.uk/courses/how-to-make-time-for-yourself
Podcast Q&A - What would you like me to talk about?
https://forms.gle/w6MxqV5Di4YwGCRL6
If you'd like to know more, and like to see more incredible humans, please do hop on to social media, HeardinLondon, Instagram and on Facebook.
And if you would like to learn more about how you can embed this stuff into your life and would like to join something incredible coaching calls and the group work please do have a look at www.selfcareschool.co.uk
If you have any questions about anything I mentioned this week, please do drop me an e-mail.