Ep: 104 Laura Albers

Laura Albers is a mental health therapist, a master certified wellness coach, and owner of Albers Mind & Body Wellness. She received her master coaching certification through the International Association of Wellness Professionals and is now a Master Coach Leader, helping their students hone their coaching and self-care skills.

In her coaching and counseling business, Laura works primarily with high-achieving female executives and entrepreneurs who are overwhelmed, overextended, and plagued by people pleasing and perfectionism. She helps them free up their precious time and energy so they can run their business with confidence and create a clear and manageable work/life balance.

Laura’s mission is to transform self-care from being yet another thing you “should” be doing but often don’t have time for, into a practice that clears what’s not serving you. Perfectionism, negative self-talk, feeling guilty all the time, and being afraid to say no are some of the many topics Laura addresses with her clients. She is currently creating an online, work-at-your-own pace, digital course to help others with their self-care and free up their precious time and energy.

Show Notes:

• Laura’s number one habit starts with her mindset.
  • She has a core belief that everything is able to be figured out.
• Laura does two things to ensure success.
  • She sets aside two planning days a month to work on business.
  • She does two meetings with herself every week.
    • Her Motivating Morning Monday Meetings are where she talks about her top 3 goals for the week and how she’s going to accomplish them.
    • Her Thursday WAM (weekly accountability meeting) is to address the top goals and what she’s doing to achieve them.
• There are two primary reasons that self care has a bad reputation.
  • Our culture tells us that self care is lazy and/or selfish.
    • We are made to believe we need to take care of everyone else.
  • We are so overcommitted and overwhelmed already with our lives.
• What can we clear that is keeping us stuck in our heads and keeping us from living?
• Two steps for clearing your schedule:
  • Look at where your time goes and do a time tracker.
    • We often don’t know where our time goes.
  • What are your highest priorities, values, and goals?
    • Making sure what’s on your list aligns with your values and goals.
    • Spend the most time possible on these things.
• Learn to say no.
• There are two questions to ask yourself when you get a request:
  • On a scale of 1 to 10 how much do I want to do this?
  • If I knew this person wouldn’t be upset if I said no, would I say no?
• Sometimes we don’t know how to say no.
  • We overcomplicate it.
• How to be consistent:
  • Have some compassion for yourself.
  • Set realistic goals.
• It doesn’t have to be perfect.
  • We’re aiming for progress.
• What obstacles got in the way of me reaching my goal? How can I problem solve it?
• Goals are like a GPS.
  • They keep us focused and accountable.
  • They break things into smaller steps.
• Set 3 things to do everyday then do more if you can.
  • Make a list of things you’ve done to motivate yourself.

Get a free 7 day self care challenge at

alberswellness.com