Email me: pr.asma.benmoussa@gmail.com

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Text: Emotional Regulation

Today, I want to talk to you about something we all deal with, but don’t always notice: emotional regulation. That’s just a fancy way of saying how we manage our feelings, especially the difficult ones like anger, frustration, or sadness.

Let me start with a story.

Last week, I was in line at the town hall. I had to get a birth certificate for the nth time in my life. That was already a bad start. It was late, the line was long, I wasn’t sure I would get to the window before closing time, the croud was loud and rude and I had two tired kids with me. One of them started asking to play with my phone, over and over, and of course I said no. She began crying loudly, and I felt my own frustration rising. I could feel the heat in my face, my heart beating faster. My first instinct was to snap: “Stop it right now!”

But in that moment, I paused. I took a slow breath. I reminded myself, “She’s not trying to ruin my day. She’s just tired and disappointed.” By slowing down my reaction, I stayed calm. Eventually, she calmed down too. That’s emotional regulation in action.

So how do we practice it in everyday life?

One simple metgod is naming the emotion. If you feel angry, say to yourself, “I’m angry right now.” It sounds simple, but it actually helps your brain shift from reacting to thinking.

Another technique is pausing before reacting. Imagine you get a negative comment from a co-worker. Instead of sending a sharp reply, take a moment. Breathe. Even stepping away for two minutes can change how you respond.

A third tool is reframing the situation. Let’s say you’re stuck in traffic and you’re late. Instead of focusing on how unfair it is, you might think, “This gives me time to listen to my favorite podcast.” The problem doesn’t disappear, but the stress lessens.

The truth is, emotional regulation doesn’t mean ignoring feelings. It means accepting them and choosing what to do next. Feelings are signals, not orders. Anger, sadness, frustration—they’re information. And once you learn to manage them, you gain more control over your actions, your relationships, and even your happiness.

So next time you feel your emotions rising, try to pause, name the feeling, and choose your response. It’s not easy, but like any skill, the more you practice, the stronger you get.

Thanks for listening.

email me: pr.asma.benmoussa@gmail.com

سلام يا ناس، راكو ملاح؟ لي حبو يقراو إنجليزية،ولا صينية ولا يديرو إستشارة ، تلقاو كامل الروابط هنا لتحت. ولي حبو يكونو سبونسور لحلقة (حتى و تكونو أفراد برك ماشي بسيف عنكم شركة) أبعثولي إيميل:

Sponsor an episode: Email: pr.asma.benmoussa@gmail.com حجز إستشارة👇Gosra with Asma "Coaching": ⁠⁠⁠https://forms.gle/uLxBU9LaPAmbPtMh9⁠⁠⁠

Zalamit Method 6-Week English Course Description: ⁠⁠⁠https://youtu.be/fJ8-GmLH5ys?si=JKUkgAPezULcXtw-⁠⁠⁠Register for Zalamit Method here: ⁠⁠⁠https://forms.gle/DEFTjvEuTq8kBKfM9 ⁠⁠⁠Cours de Chinois En Ligne: ⁠⁠⁠https://forms.gle/QGbdgu2PxNSwwLPr9⁠⁠⁠تحبو نكمل القصرة في الإنستجرام ، مرحبا بيكم: Instagram: Kahwa ou Podcast DZ: ⁠⁠⁠https://www.instagram.com/kahwaoupodcastdz/⁠⁠⁠

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"Text: Fad Diets

I’ve been experimenting with different ways to lose weight, and honestly, it’s been a mix of progress and setbacks. I started with strict diets—low carb, intermittent fasting, even counting every calorie. Each one worked for a little while, but they were hard to stick to. The moment life got busy or stressful, I’d slip back into old habits. It felt like I was always starting over.

Exercise has been another trial-and-error process. I joined a gym, tried group classes, even invested in some equipment at home. At first, I was motivated, but the enthusiasm didn’t always last. Sometimes the workouts felt too intense, other times I just couldn’t stay consistent. Still, I’ve noticed that even light movement—like walking every day or stretching—makes me feel better, so I’m trying to build on that.

I’ve also looked into healthier cooking. Swapping fried foods for baked versions, adding more vegetables, and paying attention to portion sizes has been manageable. It’s not perfect, but small adjustments seem easier to maintain than big, dramatic changes.

One thing I’ve realized is that losing weight isn’t just about discipline; it’s about finding something sustainable. I don’t want to be on another plan that I drop after a month. I want habits that fit into my life without making me miserable. That’s the real challenge—balancing health with everyday reality.

So no, I don’t have it all figured out. I still make mistakes, and progress feels slow. But I’m learning what works for me. Step by step, I’m building routines I can actually keep. And maybe that’s the point: not perfection, but consistency. Consistency is key."

سلام يا ناس، راكو ملاح؟ لي حبو يقراو إنجليزية،ولا صينية ولا يديرو إستشارة ، تلقاو كامل الروابط هنا لتحت. ولي حبو يكونو سبونسور لحلقة (حتى و تكونو أفراد برك ماشي بسيف عنكم شركة) أبعثولي إيميل:

Sponsor an episode: Email: pr.asma.benmoussa@gmail.com حجز إستشارة👇Gosra with Asma "Coaching": ⁠⁠https://forms.gle/uLxBU9LaPAmbPtMh9⁠⁠

Zalamit Method 6-Week English Course Description: ⁠⁠https://youtu.be/fJ8-GmLH5ys?si=JKUkgAPezULcXtw-⁠⁠Register for Zalamit Method here: ⁠⁠https://forms.gle/DEFTjvEuTq8kBKfM9 ⁠⁠Cours de Chinois En Ligne: ⁠⁠https://forms.gle/QGbdgu2PxNSwwLPr9⁠⁠تحبو نكمل القصرة في الإنستجرام ، مرحبا بيكم: Instagram: Kahwa ou Podcast DZ: ⁠⁠https://www.instagram.com/kahwaoupodcastdz/⁠⁠

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Text: Follow Through

Today we’re talking about something that almost everyone struggles with: how to follow through with your plans.

We’ve all been there—you set a goal, you feel excited, you start strong… and then a week later, your motivation is gone. The gym shoes are back in the closet, the project is half-finished, and you’re left wondering, “Why can’t I just stick with it?”

The good news? Following through isn’t about having more willpower. It’s about building the right systems. I have six tips to share with you. Let’s dive in.

Tip No 1: Know Your “Why”

Before you start any plan, ask yourself: Why does this matter to me? If your “why” is weak—like “I should do this because other people expect it”—you’ll quit the first time it gets tough. But if your “why” is strong—For example: “I want to feel healthier so I can run around with my kids”—you’ll push through, even when motivation dips.

Tip No 2: Start Small

Big plans feel exciting, but they can also feel overwhelming. Want to write a book? Start with 15 minutes a day. Want to get fit? Begin with one workout a week, not seven. Small steps create momentum—and momentum keeps you moving.

Tip No 3: Create Time Anchors

Here’s a powerful trick: connect your new plan to something you already do. For example: “After I make my morning coffee, I’ll spend 20 minutes on my project.” Your brain loves routines, so anchoring your new habit makes it harder to skip.

Tip No 4: Plan for Roadblocks

Life happens. You’ll get tired, busy, or distracted. Instead of hoping for perfect conditions, plan for the obstacles. Miss your morning workout? Do a 10-minute walk at lunch. Didn’t write today? Jot down a quick outline before bed. Flexibility beats perfection every time.

Tip No 5: Stay Accountable

We’re more likely to quit on ourselves than on someone else. That’s why accountability is so powerful. Tell a friend about your plan. Join a group. Even post your progress online. When others are watching, you’ll feel more committed to showing up.

Tip No 6: Celebrate the Small Wins

Don’t wait until the big goal is complete to celebrate. Finished your first draft? That’s a win. Showed up three times this week? That’s a win. Celebrating progress keeps the journey enjoyable—and that’s what makes it sustainable.

So here’s the takeaway: following through isn’t about being perfect. It’s about staying consistent, even when things don’t go exactly as planned. Know your “why,” start small, anchor your habits, expect setbacks, stay accountable, and celebrate the progress.

Remember: consistency beats intensity. It’s not about doing everything at once—it’s about showing up, again and again and again and again.

That’s it for today. If this gave you a boost, share it with someone who’s chasing their own goals.

I’ll see you next time. Until then, keep moving forward—one step at a time."

Thank you for listening and thank you for learning new things everyday :)