117. Unlocking Big Results with Tiny Habits: Your Path to Health, Wealth & Success! with Julie Delucca-Collins
Summary:
This podcast episode reveals how to overcome any challenge and achieve any health, wellness, financial, or personal goal with Certified Coach in Cognitive Behavioral Techniques, Holistic Coach, and Tiny Habits, Julie DeLucca-Collins!
Julie DeLucca-Collins is the Founder and CEO of Go Confidently Services, the host of the popular Casa DeConfidence Podcast®, and her weekly Radio Show Confident You featured on a global talk radio network.
Julie is a sought-after public speaker, author, trainer, and course creator. She is certified as a coach in Cognitive Behavioral Techniques, Holistic Coach, Tiny Habits, and a Thrive Global Coach. She has spoken at countless online summits and live conferences and has been a keynote at national conferences on topics of confidence, habits, mindfulness, social-emotional learning, and business. She is currently a finalist to speak at TedX Hartford and TedX Maldon AU.
Julie enjoys helping her clients build mental fitness and improve their mindset to be at peace and improve peak performance. Julie is also the #1 best-selling author of the book Confident You (Simple Habits to Live the Life You Have Imagined). She is also certified as a Social Emotional Learning Facilitator and has completed her 200-hour Yoga Teacher Certification.
Julie has been honored with the "25 Most Powerful Minority Women in Business Award." by the Minority Enterprise Executive Council in Washington, DC. Julie and her Podcast co-host/producer husband Dan reside in Vernon, CT, with their fur babies, Yogi Bear, Junior, and Simba.
Social Media Links:
https://www.instagram.com/julie_deluccacollins/
https://www.linkedin.com/in/goconfidentlyjulie/
https://www.facebook.com/jdelucca
https://www.pinterest.com/juliedelco/
https://www.tiktok.com/@juliedcbusinesscoach
Transcript:
Hey everyone, welcome back to health. Is Pow her? I am so excited. We're gonna be talking to Julie De Luca Collins. She is founder and Cee O of Go Confidently Services. She's also the host of her own podcast, Casa Day Confidence Podcast. And you also have a weekly radio show, Confident You, featured on a global talk radio network. Oh my gosh, I didn't.
10:32 - Julie DeLucca-Collins
I do.
10:33 - Anna Esparham
That's awesome.
10:33 - Julie DeLucca-Collins
It's super fun.
10:35 - Anna Esparham
That's cool. I just met someone who is a medium and intuitive, who has her own Tv show. I was like, wow, that's super. Yeah, she invited me on her show. I'm, I'm nervous. It'll be my 1st. No, I've been on,
10:46 - Julie DeLucca-Collins
it.
10:46 - Anna Esparham
I've been on Tv.
10:46 - Julie DeLucca-Collins
You're gonna be great. It's so fun.
10:47 - Anna Esparham
Yeah, I kind of forgot I have been on Tv before. But anyway, that's super neat. But you're also a life and life strategist and business coach and so you help a lott of women businesss owners launch and grow their businesss.
10:56 - Julie DeLucca-Collins
I am.
11:00 - Anna Esparham
You get a lot of clients for them, be productive, achieve their dreams.
11:03 - Julie DeLucca-Collins
A little bit of everything.
11:04 - Anna Esparham
you're also a public, you do everything, you're a public speaker, you're an author, you're a trainer, You're doing everything and you're certified in so many different things. So cognitive behavioral techniques, you're a holistic coach and tiny habits as well, which we're going to go into as well today. And you're also a certified in social emotional learning um and oh this is something I wanted to do the two hundred yoga um teacher two hundred hour yoga yeah okay.
11:29 - Julie DeLucca-Collins
Yeah, I'm up for I need to renew that. I mean I, you know, and definitely I'm looking into different. Different programs because the one I did came together with the social emotional learning. It was one big program, but I'm excited to go through the research and I don't know what it takes honestly to go through the research,
11:46 - Anna Esparham
Oh.
11:51 - Julie DeLucca-Collins
especially if you want to be Yoga Alliance certified. Yeah, yeah, that's the main, yeah,
11:56 - Anna Esparham
Oh okay, that's the main certifying, oh okay, got it, Yeah, I've never, I've never done it. I do yoga, but I just have not had the time yet cause I'm gonna go back to residency, maybe later down the road I will be able to get I'm I'm excited have you.
12:10 - Julie DeLucca-Collins
I that. And, the way, thank you for having me. Me too. been looking forward to this all day. I just heard your interview with Ben last week,
12:18 - Anna Esparham
I feel like, oh good,
12:20 - Julie DeLucca-Collins
so I'm like,
12:20 - Anna Esparham
thank you.
12:20 - Julie DeLucca-Collins
I love it.
12:23 - Anna Esparham
Everyone loves Ben. I just everyone's. All my friends have been texting me like, oh, that guy is so good and I'm like, well, he's connected to me, to so many different people, so I'm so excited. I feel like we'd be besties if we live closer.
12:35 - Julie DeLucca-Collins
Well, he's amazing and honestly, like we have this mastermind together and anytime that I need, like a very thorough, thoughtful. Intentional piece of feedback. He's the guy to go to, but he's also connected me with incredible people I know all around.
12:51 - Anna Esparham
He is He's just so,
12:54 - Julie DeLucca-Collins
Yep,
12:55 - Anna Esparham
I mean,
12:55 - Julie DeLucca-Collins
absolutely.
12:55 - Anna Esparham
what a phenomenal guy. I just haven't met too many people like him. Ah,
12:59 - Julie DeLucca-Collins
That's right,
12:59 - Anna Esparham
anyway,
12:59 - Julie DeLucca-Collins
that's right.
13:00 - Anna Esparham
Okay, Bena, everyone shout out. I'll, we'll have to tell him we did a shout out for him on a boom vision podcast yes another shout out um and what's even so cool I just when I was reading your bio was you were honored with the twenty five most powerful minority women in business award tell us a little bit about that.
13:16 - Julie DeLucca-Collins
You know, when I was working for Corporate in Corporate America, I, grew through the Corporate America ranks and I had just gotten a big promotion because I had been doing some representation of my company in Capitol Hill to talk.
13:32 - Anna Esparham
Yes.
13:40 - Julie DeLucca-Collins
give feedback to representatives on educational, the, the No Child Left Behind law and yeah, this is going back a few years back, but some of the things that were broken are not working or needed to be improved with how services were being provided for low income students. And I had done a lot of work and I, I'm just so passionate about that. I'm passionate about educational opportunities for those who need it. And when you grow up as a minority or you grow up in a lower socioeconomic background, you don't have the same opportunity.
14:15 - Julie DeLucca-Collins
Sadly and You know, disposable income for tutoring is not something that the parents can afford and anyhow. So I get a phone call and they're like, Hi, we want to give you an award and I'm thinking, what are you trying to sell me? And I remember, I, I feel so bad because it was one of those moments that you're in the middle of something and someone calls and you're just like, What, what are you selling in in? Anyway. I said, listen, can I call you back? I, I don't have, you know, the opportunity to really talk to you right now.
14:47 - Julie DeLucca-Collins
So I called her back. I don't know what made me call her back. And she's like, Yes, you've been nominated for this award. And immediately I go and like, well, how much is this? And she's like, No, it's an award. The Minority Enterprise Council represents different organizations and we want to give you this award. You've been nominated, and it turned out that the person who nominated me was actually the Cee O of a competing of a competing company to me, and I guesss I still keep in touch with him to this day.
15:23 - Julie DeLucca-Collins
But it was a big honor because here's someone that was basically our competitor in the industry and thought I was doing a good job. And I just thought, oh, you know, I went to Dd C, I received prize. And actually you can't see it here because it's on my bookshelf and I still keep it there to remind me that sometimes We're not expecting to be recognized for the work that we do, but we, we're passionate and have a purpose with what we do and we're following that. People take notice. It's something that comes so naturally and again i've transitioned to not working directly in education but I'm working in educating women and how to become the ce of their life and business and I'm so passionate about that that you know you just keep going and yes there's still the moments in which I don't feel like I have it together or there are moments like especially with that award I sat in the room with other twenty four women and this woman works for the irs and the fbi in the this university and I'm thinking am I be sitting in this room.
16:42 - Julie DeLucca-Collins
But it happens no matter where we are, right. And we just have to remember that there's no accident, that there's the reason why you're there. To embody that person. And from that moment on, I wanted to be, you know, a powerful women minority in business, to be able to let others who are coming behind me know that they can also become that.
17:10 - Anna Esparham
That is so amazing. Good for you. Congratulations.
17:13 - Julie DeLucca-Collins
Thank you.
17:13 - Anna Esparham
Wow. That reminds me, I was just talking to my friend who we coach students on, you know, how to get into medical school, and we were just talking about You know, there are underrepresented students, but still it's just so difficult with all the tests and all the travel for the interviews and just how much everything costs that it is, it is so incredibly difficult for someone who doesn't have the income to make it happen for them, especially if they're taking care of their family, you know, especially if they've come all across the seas and, you know, say their parents can't get a job here and then they're taking care of their parents.
17:53 - Anna Esparham
And so I've had to, you know, work with some of these students to figure out creative ways to overcome this adversity. So yeah,
18:01 - Julie DeLucca-Collins
absolutely. And I, and I have to tell you, you just took me back. I don't think I've thought of this, but when I was in high school, my mom is a single mom, and I started working to, you know, be able to pay for my things here and there in high school. And when it came to the Sat, I took it once and then I took it twice toward the end, of, of high school. But It was kind of like I used to help my mom because sometimes, even though again she's college educated, but as a single mom, there were certain things that she had to choose and that was not disposable income that we had.
18:39 - Anna Esparham
Yet.
18:40 - Julie DeLucca-Collins
and I know. Oh, you know, and again, times have changed since I took the Sat, honestly, but again, that that is a big barrier to entry for many people, many individuals. And for that reason I want to be able to create. The tools and the knowledge and the support for individuals. Because, and by the way, my biggest problem too, back then is, I thought, oh, I can't afford it, and it was the end of the conversation. Whereas now I know better. And now it's like, how can I wait a minute, what can I do, Can I call someone, Can I ask, can I ask the school, Is there someone who would sponsor me, Can I pick up extra hours?
19:20 - Julie DeLucca-Collins
It didn't work, but I didn't have that necessarily back then. And that's one of the things that I want to empower others to do is to use that growth mindset and ask the right question. Because when you do, then your brain starts to act differently and finds the answers to that.
19:37 - Anna Esparham
Let's get into that. Let's get into your background. Let's get into your origin story and and how you healed and how you've turned everything into your.
19:44 - Julie DeLucca-Collins
well you know my and story is is very simple again I grew up with a single mom um but I I also didn't necessarily have a very defined identity because my mom is from el salvador and my dad is from new york and growing up in el salvador I was always told you're an American you um you know you come you know you're you're an American you're not salvadorian and the when I moved to miami because the civil war broke out late one thousand nine hundred seventy seconds early eighty seconds and it wasn't safe for us to be there I also didn't belong.
20:19 - Julie DeLucca-Collins
I was not Salvadorian because I was a little too light skin to be Salvadorian, but I could not assimilate to the Cuban population in Miami because I was a little too dark skin for that. And I had all this like mixed of identities. And I really, I was very outgoing and very, I was always told I was a leader from an early age. My grandmother was a very influential. My maternal grandmother was a very influential woman in my life. She was not like any other women that was born in the early 19 hundred seconds she went to school.
20:58 - Julie DeLucca-Collins
She was very independent. She didn't married into her early 40 s and really just super driven to succeed and to lead and to be involved and also advocate for others. So I had that incredible example, my grandmother also in her when she turned 70. Was diagnosed with a rare form of cancer in Herr Leg, and it was amputated. And at that time I was five. She a lott of people didn't think she was going to live and she was in a coma for a while. Ultimately, watching her not only come back from that experience and I was the kind of child that would listen to the adults and try to chime in again.
21:45 - Julie DeLucca-Collins
I was very Spoken. But they would say, Oh, you know, she lost her leg, it's terrible, and she'll never walk again. But my grandmother proved everybody wrong. Not only did she learn to walk again, she taught herself to walk with a very heavy prosthesis that in those days, you know, it was made out of solid wood. But I watched her determination, I watched her not allow herself to get boxed in. I watched her then go on and achieve a lot more than she had in her lifetime. She was, well, very accomplished.
22:23 - Julie DeLucca-Collins
So that really defined me. And it continued to remind me that I have the potential, the ability, as long as I kept trying, kept working at it, stay consistent in my course. And there's times in which I haven't been consistent. But for my job, for my work, for career, those are the times that I've been able to accomplish something. And that's how I decided to become a teacher. 1st And I loved it, but it was not for me, because I was not a very good morning person, and I knew there was more And I was recruited by this educational company and they valued growing people from within and they valued Giving individuals the tools to grow, and I held on to those tools.
23:10 - Julie DeLucca-Collins
I At this time I was living in New York City, where my dad is from, and I had some family there and it was great. I love New York and continued to just climb up the corporate ladder. I knew there was more, I knew there was something different. I still feel very passionate about advocating not only for students, as I mentioned, but also for women because again, coming from a life one, a single mom female, I saw sometimes that for women, you know, there's a lott of times that you have to juggle many different hats and that maybe life can throw you some things in challenge.
23:51 - Julie DeLucca-Collins
Challenges just because you're a woman as well. And I wanted to empower others that, you know, maybe they didn't have the right mentor, maybe they didn't have the right support. Because by the way, the other big mentor and influence in my life has been my dad and he's the one who 1st told me the quote by Henry David throw go confidently in the direction of your dreams. And that hass been sort of that mantra that I've kept in my life. When I didn't think that I could do something, when I didn't believe that, I belonged and but yet I had a dream of doing something, I kept saying, okay, I'm gonna try, I can do it.
24:31 - Julie DeLucca-Collins
And learning to keep getting up in the process was very important. So all these little, ingredients came into my life to make me, you know, the person that I amm today and the work that I do today I'm incredibly passionate about because I don't want a woman to think that they're not able to do something that because it's not about somebody having it altogether, you know, in throughout my career, women would say the harder I worked or the higher I went up the corporate ladder. Women would say, Oh you, congratulations, that's a great.
25:07 - Julie DeLucca-Collins
I wish I was as confident as you. And I would think, Oh my gosh, if you only knew. I don't have it together. There are some days that I think I look in the mirror or maybe I don't feel well or you know, we have these doubting things or, or our brain is ruminating on should I have done that or whatever it is. It is so normal and I want it to normalize for others that it's not that I'm a superstar, it's not that I have these incredible, magical gifts. It is that I keep showing up that I am consistent, that and, and I love to say consistent action gets you traction.
25:47 - Julie DeLucca-Collins
And those are the things that propelled me in my career. Those are the things that Prop Help me in achieving the things that I've done, traveling and everything else.
26:01 - Anna Esparham
You know, I love your story. It's just kind of uh, parallels with why I created Health is Pow her as well. Mine was. A little bit different in terms of more. I had a struggle with a lott of women's health issues and it was under representative in,
26:18 - Julie DeLucca-Collins
Hey.
26:21 - Anna Esparham
you know, mainstream healthcare. And so I had to go out and do so much work and so much research and get so much help on my own. And, and really struggle for many years until, you know, finally figuring it out and, but it all comes back to, yeah, that sense of, you know, we can do anything that we put our minds to that's really on aligned with our path and we just, you know,
26:46 - Julie DeLucca-Collins
Absolutely.
26:46 - Anna Esparham
need the help, we to need to get the support to you make that happen.
26:47 - Julie DeLucca-Collins
And know, and the that we sometimes think we need to do alone we don't, we don't. We needed to just leverage. I am a big person when it comes to relationships. Again. That's a lesson I learned from my dad. And he said, honey, your network is really where the wealth is, and the wealth is not necessarily monetary, but it's really in the relationships, the introductions that, you know, we talked about Ben introducing us. Honestly, I, I love being able to and, and your story has resonated with me incredibly.
27:21 - Julie DeLucca-Collins
And I keep thinking more people need to know that they can be the advocate, that they can be, the person that fights for their health. Because there's so many ways that our health is minimized too. People like, oh, just take this or do this, but they're not really, listening or they're not really. Exploring is that all there is? And that's why I feel it's important to be able to advocate and to also know that you can't do it alone, you need the right support system.
28:06 - Anna Esparham
And you had, I think, some similar experiences and that's why I think you created this holistic, picture for yourself in terms of all that you're certified in, not only as a business and life strategist coach, but you're very holistic and, and what you bring to the table for your clients because of a lot that you went through.
28:26 - Julie DeLucca-Collins
You know, I would say the beginning of the journey for me was having an annoying cough. I would get sick there were multiple times throughout the year in which and I traveled a lot at this point I was traveling two to three weeks out of the month so obviously and this is you know two thousand and something and of course you know part of the course of traveling you get sick et cetera but it was just a kind of cough that after whatever was done I would still have this lingering cough and it was terrible and it wasn't allergy I went to an allergist I went to an nt I went to my pcp I went back to a pulmonologist and I kept making the rounds and there was no answer and I was frustrated and I kind of had started to live with the cough honestly I started to because and people was like oh you're coughing still and I would be so annoyed that they would be pointing out that I'd be coughing but it was an issue.
29:27 - Julie DeLucca-Collins
It's not normal that you just keep coughing. In, I was sitting at the allergist office once again and I'll never forget. G He changed my life. He said, do you have dry eyes? I'm like, yes, do you get really like dry and thirsty? And I'm like, yes, and he kept going through all. How about your, you know, do you feel like very sore in, in all these symptoms? I'm like, yes, yes, yes. He's like, listen, my wife has show grins, you should get checked out for that. I'm like, what, what is that like, I have no, he said it's an autoimmune.
30:05 - Julie DeLucca-Collins
And he proceeded to tell me what it was and how to get checked out. And eventually I went to get checked out for it. And when I was told that I had show grins, I immediately, you know, it wasn't cancer, right? It wasn't. It's this unknown and is You know, part of the course for me, I started to just do the research. Well, this could lead to rheumatoid arthritis. This could lead to, in, in. At the time, I knew that I wasn't going to feel sorry for myself, but I wanted to create. The environment in which I didn't want to rely on drugs, I didn't want to.
30:47 - Julie DeLucca-Collins
I wanted to just really research, find out for myself, leverage the best information. And even to this day, I am the one who last night we were watching something on Youtube. I'm like, this is very interesting. And I think that this is where many people just get a diagnosis or get, you know, this news and that's where they, it's okay, fine. This is my, my sentence. But for me, I knew that it wasn't just about the body, it was also going to be about the mindset and any certifications that I've done.
31:21 - Julie DeLucca-Collins
It's not because I thought, oh, I better be certified in this to help people or to make money or whatever. I've certified myself in all these different areas because I mainly have done him. So I I can coach myself through it. The cognitive behavioral techniques, which was the 1st certification I got, was really to be able to manage my mindset and know that. You know, our thoughts really create what we feel and what we feel then creates our actions and that gets us our results. And for many years I was the person like, Oh, this is happening to me, it's so terrible.
31:56 - Julie DeLucca-Collins
But I didn't take ownership of changing the outcome of things through doing different things. And and I think that this is one of the reasons that I'm so passionate about helping other women in this process. Whether because what I do is not just as a businesss coach teaching someone how to run their businesss, but I teach them to become the Ce O of their life and businesss. Because if you don't know that there is an intersection between what you do to earn money and what you do in your life, then you can't make these compartments, not me.
32:33 - Julie DeLucca-Collins
Held into each other, especially as women. We, we end up, you know, we are the ones who typically shop, we are the ones who take care of people in our home. We are the one like even I don't have kids, I have dogs, but guess who has to call for the prescription renewal for the dog. It's not going to be my husband that does it, it's me. So that means that I needed to be able to, as the Ceu of my business, plan accordingly to the things that the other responsibilities that I have. And that's what I want to teach other women, to be able to leverage the right mindset, to know how to run their life with the right habits and to feel more confidently doing it and not beat themselves up.
33:10 - Julie DeLucca-Collins
Because when we beat ourselves up, that's when we end up like losing progress, losing steam, not moving forward or really advocating for ourselves.
33:22 - Anna Esparham
I have so many questions,
33:25 - Julie DeLucca-Collins
Hey.
33:27 - Anna Esparham
Many women, some people really feel stuck. I mean, they do, they do have these dreams and they do, you know, want to be the Ce O of their life, but it's just a lot of these people feel so stuck where they're at and they just can't make that next step. I mean, what's your, what's your approach for women who,
33:48 - Julie DeLucca-Collins
You know, I think that the 1st thing in I'm gonna quote Simon Snick,
33:49 - Anna Esparham
have these challenges?
33:54 - Julie DeLucca-Collins
he talks about starting with why I think that a lot of times we have dreams or we have aspirations, but we gotta figure out is that dream our dream is that aspiration, our aspiration Because ultimately, you know, a lot of people say I want to get healthy, but they want to get healthy because the Dr., told them they need to or, you know, but there's not like that, that deep desire to maybe they want to hike Kilimanjaro like I do, right? Or. They have a dream of running a successful businesss, but that's because they see that as the solution instead of the nine to five.
34:35 - Julie DeLucca-Collins
You have to realize not everyone is meant to have a successful business. Not everyone that has a business is gonna be a seven figure earner. You have to know your watch. Hi, why behind it? Because then that helps to clarify for you. Well, if this is what I want, what are the things that I need to put in place today, right? So, for instance, for me, I, I'm working on my health. I'm a work in progress when it comes to my health and For me the, if I want to be healthy, it's not just an aspiration, it is definitely an everyday step and it means also being uncomfortable.
35:22 - Julie DeLucca-Collins
So if you don't understand your why, you're not gonna be able to put yourself in that minute of discomfort that it's going to take to shift, to change, to do something new. And I think that this is why women in particularly get stuck, they don't understand the why. You needed to really clarify what you want, why you want it, and if you really want it and you know why you want it, then create the steps. And this is where the simple habits and the The tiny habits comes in because our brain can't go from doing one thing to immediately doing another.
35:59 - Julie DeLucca-Collins
We're programmed, we already created an automation, that's what we're designed to do. We're designed to automate almost everything that we do. So when you're trying to go after a dream and it's gonna require you to change your behavior day in and day out, and you have to create those small steps forward and always consider not, beating yourself up because you're not where you think you should be, but consider celebrating even the smallest of progress because that is going to help your brain continue to show up and continue to do the work.
36:38 - Anna Esparham
Celebrations have been a huge part of my,
36:38 - Julie DeLucca-Collins
You're gonna laugh, you're gonna laugh. Look,
36:40 - Anna Esparham
life coach and,
36:40 - Julie DeLucca-Collins
this is what I do for my clients,
36:41 - Anna Esparham
and business coaching.
36:42 - Julie DeLucca-Collins
what is your win?
36:43 - Anna Esparham
it's like every time we start off with a call, it's like,
36:45 - Julie DeLucca-Collins
And I like to celebrate them because how many times do we actually like,
36:46 - Anna Esparham
what is your win, what is your celebration? Yeah, exactly.
36:50 - Julie DeLucca-Collins
we're like, oh yeah, I did that and then most of us say. Oh yeah, yeah, but it's no big deal. It is a big deal, even if it's the tiniest movement.
37:10 - Anna Esparham
That that started helping me because then I did start thinking about a lot of the things that I'm proud of It's like, wow, I did that Holy moly, I would have never known.
37:20 - Julie DeLucca-Collins
I know. we have to measure. It's just like, and this is a concept from teaching and that, you know, many other people use as well. But data driven decision making is key, right? When we teach kids, we typically use our data to drive our instruction. The same thing with our lives. Look at what you did and it's not to punish yourself, but it's to really calibrate your next steps and if you celebrate those, then you can say, Oh, how can I do that 1 % better next time?
37:59 - Anna Esparham
And that brings us into that consistent consistency in those tiny habits, which you're also,
38:04 - Julie DeLucca-Collins
Hm yeah,
38:05 - Anna Esparham
you're certified in tiny habits,
38:05 - Julie DeLucca-Collins
I am It's so good,
38:06 - Anna Esparham
right? And that's amazing. I, I have to read that book tooo,
38:10 - Julie DeLucca-Collins
it's so good.
38:10 - Anna Esparham
I gotta, I,
38:11 - Julie DeLucca-Collins
and that's by Bj,
38:11 - Anna Esparham
okay.
38:12 - Julie DeLucca-Collins
Dr., Bj Fogg from Stanford University. He, he created the Behavior Lab in Stanford, and really that book. Has been life changing because we all hear habits are important For whatever reason, I kept thinking something is wrong with me, I'm broken, I can't, I can't get motivated to do these habits. And the problem is that there's three things that need to be in place in order for you to create new behavior. You have to. The behavior requires motivation to do it, ability to do it, and then also a prompt.
38:52 - Julie DeLucca-Collins
When we are trying to change and we're trying to create a brand new habit, like a big habit, let's say go to the gym every day. Even though in december thirty first you did not go to the gym in january first you're going to require a lott of motivation and maybe you are very motivated because this is the first of the year but on february what is the sixth that motivation has gone away so what we do is we create the ability and then the prompt but we create We don't rely on the motivation. We have to just create something that is so tiny that the motivation that's gonna be required is nearly non existent.
39:33 - Julie DeLucca-Collins
And that's what tiny habits is about. So we create something so doable. There was like, Oh, of course I can do that,
39:39 - Anna Esparham
Hello.
39:39 - Julie DeLucca-Collins
of course I can do that. And then you begin to automate that process and that's gonna create that momentum for you.
39:45 - Anna Esparham
Oh wow, okay, so. We're talking about I don't know some health issue um like meditating for example Would you approach it? Say if someone, you know, they've been working with their Dr., they have a lot of stress, they have a lot of anxiety. They're starting to get some chronic health issues, maybe some chronic pain. You know, it all comes down to finding some emotional release or some downtime. But it's like they have so much struggle getting there. It's so difficult. They have a monkey mind.
40:23 - Anna Esparham
They're, you know, yeah, they've got family, they've got kids,
40:26 - Julie DeLucca-Collins
They got everything,
40:27 - Anna Esparham
they, they've got everything right.
40:27 - Julie DeLucca-Collins
yeah.
40:29 - Anna Esparham
and so. How would you approach it with someone, who hass that particular goal?
40:36 - Julie DeLucca-Collins
this is, this is excellent. I love this so much. And I'm a big proponent of meditating. And by the wayy, when I was told that I should meditate because I was that person, right, I, I was like, what? Meditate what? No, thank you. Like who clears their mind, Who has time to sit for half an hour? I gotta travel, I gotta do right, that, that was me. And I started actually, Gamy Bernstein was the 1st person that taught me about meditation and I didn't know at the time I was using the Tiny Habits method, but that's basically what I did.
41:16 - Julie DeLucca-Collins
So there is a chair in my bedroom. I would let the dogs out in the morning. There's a couple tiny habits that I use, and that's my prompt letting the dogs out. That's the one moment that it has to happen, right? It's already automated and what I do is I attach certain behavior to that, and actually I let the dogs out. I make my cup of coffee for the morning or tea, whichever I'm drinking at the time, and then I bring it upstairs. I sit in my chair. And when I sit in my chair, I turn on my sun lamp and my goal is just that I'm gonna sit there and take a few deep breaths.
41:58 - Julie DeLucca-Collins
So if you're just starting out, you don't have to sit there, sit there for an hour, you don't have to. S I'm gonna sit and drink my coffee anyway, so why can I just sit there and take a deep breath and you don't have to, You know, a lot of people think it's very uncomfortable to close your eyes. You can just have a soft gaze and look a couple feet in front of you and just gather and, and notice your breath. Act of mindfulness can be something that you can build that consistency that all you're going for is the win of doing the 2 min while you drink your coffee, of intentional breathing, intentional presence.
42:40 - Julie DeLucca-Collins
In that moment, And then some days maybe you'll sit there a little longer and meditating is not about clearing your mind and not thinking of anything. It's just being aware and saying, Oh, I'm thinking, thinking about the dishes and the sin, thinking about the dishes and then letting it just kind of flow, that thought about the dishes and then returning to your breath. And if you do it for 3 min, right, or 4 min and then. But if your intention is always to do it, at least for the 1st 2 min, you've been successful at it.
43:14 - Julie DeLucca-Collins
Then you celebrate the heck out of yourself and then you have a meditation practice because it's not about, you know, the quantity, but is just the consistency of doing it.
43:29 - Anna Esparham
I love it and I love the prompt I never thought about the prompt and that makes sense to me because I I have to study for two board exams over the next two months yeah over the next two months and so and I do not like studying okay i've had eight thousand years of school already i've studied the lsa so much and I'm like I do not want to study anymore and so it's so hard for me to like sit down and study it's like almost like ptsd I'm like oh.
43:59 - Julie DeLucca-Collins
and, and that's what happens with with many of us, that we say, Oh, I gotta study, but we, that's what we call a trailing edge. I gotta study. Well, you gotta do it. When, when are you gonna do it? But if you, you sit down and look at and for instance, with my clients, this is a little bit what we do. We assess what does their day look like, what is their regular routine, because that's the key, right? The routine, I, I do one thing and this is a habit that Dr. Fogg talks about. I've, I've, I've, he does this, I've shifted from what he does to more me.
44:36 - Julie DeLucca-Collins
He does um, a couple of push ups every time after he goes to the bathroom to go pee. Now I am not going to get on the floor of my bathroom. My bathroom is clean, but no, thank you. But you know what I do is every time I go to the bathroom, wile I'm washing my hands, I do squats and all I'm doing is two squats, but some days I do five or ten and some days I do two when I'm washing my hands. And I'm never a failure of doing squats throughout the day. How fabulous is that? So find the prompts that you already do, find the automations in your life and then find the thing, the prompt and then will give you the ability.
45:19 - Julie DeLucca-Collins
And you don't have to rely on big motivation, you just make it tiny and then you will be. Be successful. So for you studying,
45:32 - Anna Esparham
Wow.
45:32 - Julie DeLucca-Collins
like what are the things that you already do? Maybe there is in the morning you come and check email. So you, after you check email, is the prompt or is your. It's what we call a recipe. Right after I blank, I do blank and then I celebrate. By the way, the celebration is the most important part of that recipe. Because if you are not celebrating yourself for actually doing the little thing, then it's harder for you to create those New York pathways. Yeah,
46:02 - Anna Esparham
Wow, so cool, okay, I'm gonna try that for my board exams coming up that'll, I'm gonna get okay.
46:08 - Julie DeLucca-Collins
Find, Proms, find your problems or the things that you're already doing, and by the wayy, you're not gonna study for an hour. Your goal is to open your book and celebrate that or open the material or whatever,
46:19 - Anna Esparham
Okay.
46:20 - Julie DeLucca-Collins
and after you see it, you're probably gonna keep going. But the goal, you'll never be unsuccessful at studying. Because hey, I decided I'm gonna study today and if you celebrate it after you did it for 2 min, then great, if not great, you never. And then you're gonna be like, Oh my God, I'm so good at studying, I study every day.
46:41 - Anna Esparham
Okay, I'm gonna do that. I'll celebrate with my husband.
46:43 - Julie DeLucca-Collins
And it doesn't have to be.
46:44 - Anna Esparham
I was just going to be like,
46:44 - Julie DeLucca-Collins
And by the way,
46:45 - Anna Esparham
what?
46:45 - Julie DeLucca-Collins
the celebration hass to happen as soon as you do the thing because if you wait to celebrate, then your brain is sort of forgotten. The, then the, the magic is in doing the celebration immediately after.
46:57 - Anna Esparham
Oh, right.
46:58 - Julie DeLucca-Collins
and it doesn't have to be like you have a pom pom or you have a dance part, you could. But most of my celebrations it's like, Good job Julie or Oh, I did that. Okay, oh, I got that done all right. So those are the things that keep the momentum going and it's like you're hitting your brain with this dopamine, like, oh my goodness, look at that, how good I did that. I opened my book, good job, that's what I set out to do.
47:27 - Anna Esparham
I have one more question, and we can always wrap up. But Are there challenges that you see that come up for a lot of women that you work with after incorporating some of these, you know, tiny habits in the very beginning and it's, and it's just, you know, that very beginning and then trying to progress, is there any challenges that come up?
47:48 - Julie DeLucca-Collins
So the biggest challenge, and I will tell you this is not just the my clients or the women that I work with, but this is overall something that we see as Tiny Habit coaches is people feel weird celebrating. I don't know, I don't like the celebration, but really that's the glue that makes it stick. So that's the challenge that happens. Also the other challenge is. Will say, Well, what is 2 min of opening my book and reading for 2 min do for me, right? Cause you were already, that's what you, you, you probably were thinking that already.
48:25 - Anna Esparham
That's what I would say.
48:27 - Julie DeLucca-Collins
This is, it's not gonna work.
48:28 - Anna Esparham
I'd be like,
48:29 - Julie DeLucca-Collins
But I can tell you that,
48:29 - Anna Esparham
Oh, this is a waste, yeah.
48:31 - Julie DeLucca-Collins
you know, my, my water drinking habit started with a tiny habit of all I go for in the morning is not drinking a gallon of water. My goal is to fill my water bottle and celebrate that. And then I put it here on top of me. So every time I finish a conversation, I chug and then guess what happens and I have to go to the bathroom. So that creates my next prompt. After I go to the bathroom and I typically wash my hands and do that, I typically refill my bottle or my water, whichever needs refilling, and then I celebrate, oh my God, I refill that.
49:12 - Julie DeLucca-Collins
That's so good, right? Yeah, so don't,
49:14 - Anna Esparham
Wow,
49:15 - Julie DeLucca-Collins
don't allow yourself because our brain will tell us is not enough.
49:15 - Anna Esparham
okay.
49:19 - Julie DeLucca-Collins
But in the words of Dr. Fogg, Tiny is mighty and all you have to do is be willing to try it and you will seee how, how it defines you because you're defining yourself as a failure for not getting enough done. But if you start to define yourself as I amm, a person who drinks water every day, right? That creates the identity that you want. It creates the person that is working toward achieving those goals that you set out. And you understand that you wanted to feel successful at being this person, why, right?
49:53 - Julie DeLucca-Collins
And And it all starts to click in for you.
50:01 - Anna Esparham
Oh cool, okay, I'm gonna start incorporating this definitely for I,
50:04 - Julie DeLucca-Collins
Yeah, I'd love to hear. I can't for you to tell me how you did.
50:07 - Anna Esparham
yeah, I'll email you. That sounds good because I do have to get on the study bandwagon here.
50:12 - Julie DeLucca-Collins
Oh so good.
50:13 - Anna Esparham
This will help me.
50:14 - Julie DeLucca-Collins
Yeah.
50:14 - Anna Esparham
This is like perfect timing for incorporating these tiny,
50:15 - Julie DeLucca-Collins
perfect. I'm glad I could help.
50:18 - Anna Esparham
consistent habits. Okay, so tell us a little bit about some of your services, how people can find you, who you work with, your ideal client.
50:28 - Julie DeLucca-Collins
Sure.
50:29 - Anna Esparham
I'm sure a lot of women, there's a lott of women who listen, you know, to this podcast and so, and a lot of shifts are taking place for them and so they may want to reach out.
50:42 - Julie DeLucca-Collins
I will say, you know, the riches are in the niches, but for me. Yes, I work with a person, primarily women, and I call them some cool dudes. If you listened to the podcast, that's usually what we talk about is some incredible women going confidently. In the direction of their dreams. Mostly women who are trying to build a business. I happen to be so fortunate that my background, my career in corporate help me not only be able to really be able to learn how to develop a businesss but also grow it successfully.
51:21 - Julie DeLucca-Collins
And either people are really good at developing and or operations, not one or the other, but I can do both of them. And then what I do help my clients is whether they're in the build it stage or the grow it stage is to really be able to identify what do they want, what are the steps so they need to get there. And we start to use the framework of tiny habits and we work together in creating the life and businesss they love. Whether it be, you know, a lot of women who have a business already haven't been consistent from month to month at getting the income.
51:59 - Julie DeLucca-Collins
And we really look at their processes, we look at what is it that they offer their sales or or maybe where, where their clients coming from And really I'm, I'm able to, create a right strategy for them, with them. And then we look at the tools that they're using because maybe they don't have the right steps or the tools or the systems in place to help them. So I help them with that. I help them also be able to really figure out Is it that they want to show up in the world? And I have clients as well that of course are not building a business, but really are looking to grow in their career, and we use some of the tiny habits approach to be able to help them as well.
52:42 - Julie DeLucca-Collins
But predominantly some of these amazing women and some of them are coaches, some of them have brick and mortar or products, which is very fun for me. And I, I use a lot of my own experience because when I started my business, I thought, oh, this is going to be a piece of cake. I build businesses, multi million dollar businesses for other people. And then all of a sudden when I started to build my business, it was a failure of like what is happening, and of course you go into what happens to all of us.
53:11 - Julie DeLucca-Collins
I'm not doing it right, I'm a failure, I'm terrible. And we define ourselves by that outcome. And then I realize, wait a minute. What is the right system, what are the right steps and create that infrastructure. So I use a lot of my own failures and lessons that I learn in helping teach others. Because I don't want other people and if I can save them the six months that it took me to figure something out, I wanna be able to help them leverage that.
53:40 - Anna Esparham
yeah and I think that's why coaching is so valuable and that's why I do the coaching for women with chronic pain or headaches or sleep issues or autoimmune disease because it took me you know tens of years and and then in the time that they can get better they can learn all the strategies and all the techniques within eight weeks instead of wait years and years and years of seeing specialists and wasting and that's the coaching you can just a lot more done and a time in facilitating their goals what aligned with instead of you know doctor wants for example so.
53:54 - Julie DeLucca-Collins
I know. Yeah, absolutely. And sometimes you just need someone from the outside you know. I have a client in particular, love her, she doing incredible work and she's been in businesss for a long time. She was very in corporate America too, whatever reason, one month she would make a great deal of money and some money she had nothing. And one of the things that we were able to figure out is like, you know, is what you're offering, what people want, are you giving them? And by the wayy, she's phenomenal, but she needed to just retool a couple different things and people don't understand that at times.
54:32 - Anna Esparham
Hey.
54:33 - Julie DeLucca-Collins
You're, you know, you can't just launch a course if you, nobody knows you. You have, you have to have an audience because out of a hundred people, only three are going to be ready to buy from you. So if you only have a hundred followers, you may get three people that want what you have. But it really he has. To resonate with them. So all of these things have to go in place in order for you to, to do that. And coaching is a really crucial part. It was life changing for me personally, in my business, in my personal life, and I highly recommend it to people as well.
55:26 - Anna Esparham
That's beautiful. Thank you so much,
55:28 - Julie DeLucca-Collins
Oh my God,
55:28 - Anna Esparham
Julie, for being on the show today.
55:29 - Julie DeLucca-Collins
Anna, thank you for having me.
55:30 - Anna Esparham
I'm so thankful.
55:30 - Julie DeLucca-Collins
This is super fun. I love talking to you. I have to tell you I've been binging on your show. I, I'm like making a list for when we're gonna have our next conversation, cause I'm like, I want to talk about this and I want to talk about that and
55:46 - Anna Esparham
I know I told everyone, everyone that I've had on so far,
55:48 - Julie DeLucca-Collins
I can't wait to see what amazing things come in our way.