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PODCAST

Make Your Damn Bed

@MYDBpodcast is a bite sized, real talk, daily motivation podcast to play while you make your bed every morning. Build momentum - better your life.Each episode is around 10 minutes and intended to encourage, motivate, and inspire you to get out of bed - so you can start making it! Julie Merica and Make Your Damn Bed Podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.All content, including text, graphics, images and information, is for

education self-improvement

All Episodes

10:35

1749 || stop reading for profit and partying for...

Make Your Damn Bed ·

2026/04/24

When work became “the real point of existence,” leisure's purpose became for “recovery and replenishment.” This meant thewhole of life was valued for something else, in the future, not for itself.Accept that everything is random and impossible to predict. The only part of time that is "our business" is the present moment. Access the book, Four Thousand Weeks: https://www.oliverburkeman.com/fourthousandweeksThe synopsis of the book, here.Read Julie's Medium Blog.Support JULIE (and the show!)Support

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11:13

1748 || not committing is a commitment

Make Your Damn Bed ·

2026/04/23

The human experience is finite, but that is terrifying. So we distract ourselves. We convince ourselves that if we just "do everything perfectly all the time" we can avoid the painful reality of life's limitations. But refusing to make a choice is a choice. Not committing is a commitment.Not settling is settling. There's some shit you'll never get to. There's some shit you'll never do perfectly. But for some things, done is better than perfect. The only way to ensure it gets done is to commit to it

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11:35

1747 || slow down, you're doing fine

Make Your Damn Bed ·

2026/04/22

“A world which increasingly consists of destinations without journeys between them, a world which values only ‘getting somewhere’ as fast as possible, becomes a world without substance.“ - Alan Watts When convenience drains an activity of its meaning, it becomes less valuable.- Oliver BurkemanAccess the book, Four Thousand Weeks: https://www.oliverburkeman.com/fourthousandweeksThe synopsis of the book, here.Read Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff over on

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9:30

1746 || the efficiency trap

Make Your Damn Bed ·

2026/04/21

“Modern industries thrive on offeringconvenience, eliminating “pain points” or “friction” from daily life. Uber, Apple Pay, and food delivery services smooth out mundane chores. However, this smoothness is adubious virtue." When convenience drains an activity of its meaning, it becomes less valuable.Access the book, Four Thousand Weeks: https://www.oliverburkeman.com/fourthousandweeksThe synopsis of the book, here.Read Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff

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9:51

1745 || “how chill can I be while I do this?"

Make Your Damn Bed ·

2026/04/20

“You pity the moth for confusing a lamp for the moon but here you are confusing a screen for the world.” - JAY ALTO“The really important kind of freedom involves attention, and awareness, and discipline, and effort, and being able truly to care about other people and to sacrifice for them, over and over, in myriad petty little unsexy ways, every day." - David Foster WallaceDavid Foster Wallace's "This is Water" Speech. Brad Stulberg's The Way of Excellence Substack. Read Julie's Medium Blog.Support

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9:53

1744 || your sign to do some arts + crafts (and go play)

Make Your Damn Bed ·

2026/04/19

We know that Breathwork, nourishment, sleep, and a safe environment regulate your nervous system.Play regulates your nervous system, too. Touch regulates your nervous system, sensory deprivation does too.Nature regulates your nervous system, so does being around community. Travel regulates your nervous system, and so does returning to your home. Routine can regulate your nervous system, and so can spontaneity. Both stillness and movement, sunlightand moonlight, predictability and novelty.It's

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10:58

1743 || when to stop analyzing

Make Your Damn Bed ·

2026/04/18

The goal is conscious choices > conditioned responses. Our society bases it’s values on exploitation, violation, and extraction - and we’ve been letting that society convince us of what parts of ourselves are palatable, acceptable, and welcome. But we can’t depend on a broken society to share wisdom to make us less broken.You get to prove it’s safe to “decide” for yourself what parts of yourself are worth exploring and embodying and which are worth censoring. Rather than allowing society to

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11:23

1742 || future rehearsals

Make Your Damn Bed ·

2026/04/17

Don't forget to rehearse the best case scenario for every worst case scenario rehearsal. S - Stop! - Freeze! Your emotions may try to make you act without thinking. Stay in control! T - Take a step back! - Take a break. Let go. Take a breath. Reevaluate. O - Observe! - Notice what is going on inside and outside. What is the situation? What are your thoughts and feelings? What are others saying or doing?P - Proceed mindfully! - Act with awareness. Consider your thoughts and feelings, the situation,

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11:00

1741 || take back the wheel

Make Your Damn Bed ·

2026/04/16

Make a commitment to drop your usual escape methods as soon as you notice yourself doing them, and redirect. Maybe that looks like doing the opposite action, or it could be something subtle you do mentally, or say out loud to yourself, or write down, or tell someone else about.Today's resource is accessible here and here. Read Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff over on PATREON.Get an occasional personal email from me: www.makeyourdamnbedpodcast.comTune in

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10:54

1740 || practice not getting swept up

Make Your Damn Bed ·

2026/04/15

Practice, patience, and persistence is required to reinforce the neural pathways you'd rather reinforce. Some distress is unavoidable, and you are fully capable of dealing with distress. Balance improving + acceptance. When you feel yourself self soothing with something negative, redirect. Practice creating space between your immediate reaction and your actual response. Show your brain it's safe to practice new reactions. Today's resource is accessible here.Read Julie's Medium Blog.Support JULIE

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10:29

1739 || ride the wave

Make Your Damn Bed ·

2026/04/14

Coping with stress? No thanks. Avoiding stress? Yes please. I tend to use a combination platter of situational avoidance, numbing, reassurance seeking, over-planning, constant checking, and more! That said, it only creates more of a mess for me down the road.Something that has helped me sit with myself more honestly is to recognize that emotions and uncomfortable feelings come in waves. I can learn ways to ride them more joyfully, rather than trying to fight them or dodge them so terribly. The fear

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9:46

1738 || when discomfort feels impossible

Make Your Damn Bed ·

2026/04/13

The more we fear, struggle with, and try to avoid any form of distress, generally the worse that distress gets.Distress intolerance remains due to certain beliefs they have developed about experiencing negative emotions. These beliefs tend to centre on the notion that negative emotion is bad in some way, unbearable, unacceptable, or will lead to disastrous consequences. These beliefs tend to make any negative emotion that we may feel, become a highly distressing emotional experience. Today's

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8:45

1737 || distress intolerance

Make Your Damn Bed ·

2026/04/12

Today's resource is accessible here. A negative emotion in itself is not necessarily distressing, we only begin to feel distressed when we evaluate our emotional experience as a bad thing.Read Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff over on PATREON.Get an occasional personal email from me: www.makeyourdamnbedpodcast.comTune in on INSTAGRAM AND YOUTUBE or TIKTOK.Info on War Tax Resistance.Donate to the Palestinian Children's Relief Fund and the Sudan Relief

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8:53

1736 || when your nervous system gets interrupted

Make Your Damn Bed ·

2026/04/11

Seeing traumatic symptoms as an interrupted natural response and as unreleased energy in the body rather than a disease can lift a burden for traumatized people. -Daniela Ramirez-DuranNoticing Physical Comfort– Feeling physical support and experiencing your physical boundaries in a safe space can bring feelings of comfort.Self-Soothing Touch– Boundaries are usually broken with trauma, and it is essential to recover this by working with the body. Touch can instill containment and create a soothing

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10:49

1735 || somatic exercise

Make Your Damn Bed ·

2026/04/10

Somatic Experiencing is a therapy that focuses on the mind-body connection to help alleviate trauma-related tension stored in the body.https://positivepsychology.com/somatic-experiencing/https://www.cci.health.wa.gov.au/-/media/CCI/Consumer-Modules/Facing-Your-Feelings/Facing-Your-Feelings---01---Understanding-Distress-Intolerance.pdfRead Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff over on PATREON.Get an occasional personal email from me:

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11:38

1734 || escaping a shame spiral

Make Your Damn Bed ·

2026/04/09

You can't outrun 'em, but you can revise your interpretation and your response, and that’s not fornothin’.Access today's episode on Julie's Medium Blog.Shame spirals, or negative feedback loops are chain reactions starting with:The Trigger: something spurs a sense of emotionally activation or vulnerability; perhaps through a rejection, a crossed boundary, or a mistake.The Story: immediately your brain connects the triggering event to a past experience, creating a narrative on how to perceive this

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10:12

1733 || healthy shame is not a threat

Make Your Damn Bed ·

2026/04/08

It’s not about eliminating all sources of shame, but aligning with the confidence that you’re able to handle it effectively.In the book, Healing the Shame that Binds You by John Bradshaw, he compares shame to a “demonic” presence that takes over our whole being. I think this is a valuable analogy, because the presence leaves very little room for our conscious response, if we don’t recognize where we end and the “demon of shame” begins. Toxic shame is a liar. It’s a menace. In order to exercise these

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10:12

1732 || authenticity is a practice, not a discovery...

Make Your Damn Bed ·

2026/04/07

you're not "finding" an authentic self, but rather, practicing ease and comfort when you feel it. "as soon as she touches the water, she is immediately transformed into the most graceful creature." find the water of your own belonging. John Bradshaw's website.Buy the book, Healing the Shame that Binds You Read the TOXIC SHAME article from Very Well Mind.Read Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff over on PATREON.Get an occasional personal email from me:

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10:31

1731 || love yourself unconditionally || heal the...

Make Your Damn Bed ·

2026/04/06

dealing with rejection can feel impossible for people with internalized, toxic shame. there are rarely absolutes. life exists mostly in the gray area. not all good and not all bad.people will go to extremes to avoid toxic shame, so they will force themselves to make it "either/or" when it may be healthier to think that things are "both/and"it comes back to giving your "true self" unconditional love and respect. John Bradshaw's website.Buy the book, Healing the Shame that Binds You Read the TOXIC

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10:06

1730 || decenter your mistakes || heal the shame that...

Make Your Damn Bed ·

2026/04/04

When you make a mistake and feel vulnerable, the best response is to acknowledge and repair. Don't harbor more shame. The mistakes are inevitable. You highlighting them makes the mistake seem like something worth worshipping, not something to learn from. John Bradshaw's website.Buy the book, Healing the Shame that Binds You Read the TOXIC SHAME article from Very Well Mind.Read Julie's Medium Blog.Support JULIE (and the show!)Support + get some bonus stuff over on PATREON.Get an occasional personal

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