John Ryan | Coach Creator

Forgiveness is like opening the door to a cage that you’ve been locked inside only to realize you built the cage and had the key the whole time.

When we hold on to anger and resentment, it doesn’t harm the person who hurt us—it harms us. It weighs us down, clouds our thoughts, and steals our peace.

The Power of Forgiveness
Forgiveness isn’t about condoning or forgetting—it’s about choosing peace.

Recognize Unresolved Issues
Identify things that are taking up space in your mind and heart. Is it an argument, a betrayal, or a lingering hurt? Anything that disrupts your peace is worth addressing.

Understand That Forgiveness Is a Choice
Forgiveness is not something that happens to you; it’s something you decide to do. It’s not about them—it’s about reclaiming your peace and power. By choosing to forgive, you release the hold that anger and pain have on your life.

Let Go of the Emotional Weight
Think of resentment as carrying a heavy backpack filled with stones. Each grievance adds another stone. Forgiveness allows you to take that backpack off and finally set it down. It’s not about saying the pain didn’t matter—it’s about deciding it won’t control you anymore.

Remember, forgiveness doesn’t change the past, but it transforms the present—and your future.

https://youtu.be/jE7JCK9TfRc

3 months ago | [YT] | 0

John Ryan | Coach Creator

Do racing thoughts, endless to-do lists, or second-guessing past decisions keep you up at night? Maybe you’re up worrying about tomorrow or replaying details of a difficult day.

Whatever’s keeping you awake, you’re not alone.

Whether you need help falling asleep, staying asleep, or simply want a more restful night, these sleep meditation are here to help.

www.youtube.com/playlist?list...

3 months ago | [YT] | 1

John Ryan | Coach Creator

Looking for another musical adventure, check out Tycho. If you haven’t heard of them, the song, “Awake” is a good intro. I think of it as happiness. For some reason, when I search for the song Tycho Happiness, it actually comes up in searches even though that’s not what it’s called!

https://youtu.be/Y9mvrHdWDgU?si=CMyRq...

4 months ago | [YT] | 0

John Ryan | Coach Creator

Most people think stress is the enemy, but what if, like in the movie "The Martian", it’s actually a signal to take action?

Astronaut Mark Watney faces life-threatening challenges alone on Mars, and his survival depends on staying calm and curious. Instead of panicking, he asks himself, “How can I solve this?”

With each new problem, he doesn’t react with fear—instead, he uses curiosity to uncover solutions and stay focused on his goals.

When we’re stressed, we’re wired to feel overwhelmed. But if we can treat stress like a signal, we can shift our perspective and take positive action.

Here’s how to apply this approach to your own life:

1. See stress as a signal, not an enemy
Just like Watney, recognize that stress is trying to get your attention. It’s there to alert you to something that needs action, not to keep you stuck.

2. Get curious about the situation
When you feel stressed, take a deep breath, and ask, “Is this really as bad as I think?” Curiosity helps you see things more clearly and creates distance from the intense emotions.

3. Focus on one actionable step
Don’t get lost in the big picture—start small. Ask yourself, “What’s the next best step I can take?” This simple shift will help you move from stress to action.

https://youtu.be/UGI-ORsFQr0

4 months ago | [YT] | 0

John Ryan | Coach Creator

What if you could start each morning with a clear mind, letting go of yesterday’s worries and focusing only on what matters today?

In the 2004 movie "50 First Dates", Adam Sandler plays Henry, a man who falls in love with Lucy, played by Drew Barrymore. Every morning she wakes up with no memory of the previous day and of course, [major spoiler alert] at the end of this romantic comedy, Henry finds a solution. He creates a primer video to help her start each morning by reminding her of who she is, what she's accomplished, and what matters most now.

Imagine if you could use a similar approach—a daily “reset” to help you start each morning with clarity and purpose, free from yesterday’s worries and tomorrow’s concerns.

Here’s how to create your own version of this "50 First Dates" reset to help you start fresh each morning:

Step 1: Acknowledge Where You Are
Take a moment to reflect on how far you’ve come. Think of the resilience and courage that have brought you to this point, and give yourself credit for it.

Step 2: Express Gratitude
Practicing gratitude for even the small things in your life grounds you and sets a positive tone. It can be as simple as appreciating the people in your life or a small win from yesterday.

Step 3: Set a Clear Intention for Today
Identify one important thing you want to accomplish today. Picture yourself making progress and focus your energy on this goal.

Step 4: Create Your Morning “Primer”
You can record a short video of yourself with these reminders or even have a loved one share some supportive words.

Or, save some time and use my done-for-you Morning Motivation playlist to kickstart your day. These short, energizing videos are designed to help you focus, find purpose, and set the tone for a productive day.

www.youtube.com/playlist?list...

5 months ago | [YT] | 1

John Ryan | Coach Creator

A recently discovered Florence + the Machine's video for their song "Free" and it is definitely worth a watch for anyone who has ever struggled with anxiety. You'll see why when you watch it. It includes incredible storytelling and an amazing actor, Bill Nighy. Enjoy and let me know what you think of it!

https://youtu.be/ui8kUKuLBaU?si=fCHby...

5 months ago | [YT] | 0

John Ryan | Coach Creator

When we think about change, it can feel like an impossible task.

The path ahead looks steep, and it’s easy to wonder if we’ll ever get there.

In the classic fable The Crow and the Pitcher, a thirsty crow finds a pitcher with only a little bit of water at the bottom—too low for him to reach.

At first, the task seems hopeless.

But instead of giving up, the crow starts dropping pebbles into the pitcher, one by one, until the water rises to where he can drink.

Change happens one small action at a time.

Just like the crow, you don’t need to move mountains to get results—you need to drop a pebble.

The first step in any journey is recognizing that resistance is part of the process.

It’s tempting to feel overwhelmed by the distance between where you are and where you want to be.

But you can start with what’s in front of you: small steps that slowly bring you closer to your goal.

The key is in building momentum through dissatisfaction—why do you want to change in the first place? Maybe you’re tired of feeling stuck, or you know there’s more for you to achieve.

Whatever your reason, it’s enough to start adding those pebbles.

And once you’ve started, you’ll see how powerful clarity and vision can be.

The crow knew what he wanted: the water. He didn’t need to know how many pebbles it would take—he just needed to start.

What’s your first pebble?

https://youtu.be/8IgIINE69nc

6 months ago | [YT] | 1

John Ryan | Coach Creator

Most people think their inner critic is the enemy, but just like the character Fear in "Inside Out", it’s actually trying to help you.

The trick is learning how to make it work for you.

Your inner critic might sound harsh, constantly pointing out your mistakes or warning you of failure.

But when you take a step back, you’ll realize that this voice is rooted in fear—fear of making a wrong move, of failing, or of being hurt.

Much like Fear in "Inside Out", it’s doing its best to protect you, even if it goes about it the wrong way.

How to Turn Your Inner Critic Into Your Inner Champion

Here are three steps to start transforming that voice into something helpful:

Create distance by naming your inner critic:
Give your inner critic a name, just like the characters in "Inside Out." By naming it, you create psychological distance, allowing yourself to separate from the negative thoughts. This makes it easier to recognize that the voice isn’t you—it’s just one part of your mind trying to protect you.

- Anxious Annie
- Critical Carl
- Doubtful Dave
- Fearful Frank
- Judgmental Judy
- Nagging Nancy
- The possibilities are endless!

Challenge its assumptions:
Next, engage in a dialogue with your inner critic. When it tells you “You’re going to fail,” ask yourself, “Is that really true?” Most of the time, the answer is no. Keep questioning those negative thoughts until you uncover a more empowering truth.

Uncover the positive intent:
The real breakthrough comes when you recognize that your inner critic has a positive intention. Like Fear in "Inside Out", it’s trying to help, even if it’s a little misguided. Once you understand that it’s trying to protect you from failure or pain, you can start transforming that critic into a voice that champions your success.

Find Your Inner Champion

It’s all about changing the relationship with your inner critic.

Instead of fighting it, learn to listen, question, and transform it into a guide that helps you grow.

After all, your inner critic just needs a little direction.

https://youtu.be/lKHtcuUejoM

6 months ago | [YT] | 0

John Ryan | Coach Creator

Looking for some interesting relaxing music? Check out Sigur Ros, they’ve been around for 3 decades but still create an incredibly unique audioscape.

It’s not for everyone. This is a comment someone left on one of their videos...

Stages of listening to sigur ros:
1- Hey,that sounds like my cat
2-Hey,that's pretty good
3-So this is what people hear when they said God spoke to them

Check out: Sigur Rós live from the Walt Disney Concert Hall

https://www.youtube.com/watch?v=n-Bjx...

What's your vote?

7 months ago | [YT] | 0

John Ryan | Coach Creator

Trying to do everything at once is the fastest path to burning out. But there’s a better way.

Imagine this: You have a cup, and you’re pouring water into it. But if you keep pouring without stopping, the cup overflows and becomes useless. The same thing happens when we take on too much without setting limits—eventually, we overflow, and burnout sets in.

Burnout doesn’t happen because you’re not working hard enough. It happens because you’re trying to do it all—without knowing when your cup is full.

The good news? You can stop burnout before it starts by taking three simple steps:

1. Learn to Set Boundaries
Start by identifying where you can say “no.” Whether it’s declining additional tasks at work or setting limits in your personal life, saying no is a powerful way to protect your energy. Just like in the Zen Koan, recognize when your cup is full and stop pouring.

2. Prioritize What Truly Matters
Not everything is equally important. Make a list of your tasks and focus on the top one or two that align most with your goals. By focusing on what’s essential, you’ll avoid feeling overwhelmed and be able to pour your energy where it matters most.

3. Delegate or Let Go of the Rest
Just because something needs to get done doesn’t mean you have to do it all. Delegate tasks to others, outsource where possible, or simply let go of things that aren’t critical. Remember, reducing the load in your “cup” helps prevent overflow.

You don’t have to keep pouring. By setting boundaries, prioritizing what matters, and letting go of the rest, you’ll begin to regain control of your time and energy.

https://youtu.be/ww5YOO6MxCY

7 months ago | [YT] | 1