Transform ad FLow LLC

10/22/2026

Have you ever set a meaningful goal, only to find that life had other plans for your time and energy?

Between work, family, responsibilities, and the unexpected, even the best intentions can get pushed aside. But changing your approach doesn't necessarily mean changing your goal.

This is something I'll be exploring on November 8th at A Day of Healing, where I'll be speaking on:

“When Life Gets Busy, Rethink the Plan—not the Goal.”

We'll look at practical ways to break down goals, rethink expectations, and create manageable steps that work with our current circumstances.

I'll also be there as a vendor with copies of my memoir, The Last Matriarch, and information about my coaching and holistic nutrition programs through Transform and Flow.

If you're in the area, I'd love to connect!

November 8, 2026 | 10 AM–4 PM
Hilton Warner Center, Woodland Hills, CA
https://healingartssfv.com

10/21/2026

Every year, the days get shorter and my internal clock seems to have a few complaints about it.

Less daylight can affect more than whether we’re annoyed that it’s dark before dinner. Light plays an important role in our circadian rhythm—the internal system that helps regulate sleep, energy, mood, metabolism, and other processes throughout the body.

And then we throw a clock change into the mix.

For me, this time of year has meant learning to pay more attention to what my body is asking for instead of expecting it to operate exactly the same way year-round.

That might mean a little more rest, adjusting evening routines, or working with the seasonal change rather than pretending I haven’t noticed it.

In Dear Daylight, We Need to Talk: My Internal Clock Didn’t Agree to This, I look at what changing daylight can actually do to our internal rhythms and share a few practical ways to help the body adjust.

Read the full article here:
https://transformandflow.substack.com/p/dear-daylight-we-need-to-talk

10/20/2026

Have you ever waited for motivation to show up before starting something?

I have.

As a writer, I know the routine. “When I feel inspired, I’ll write.” Then life shows up with business tasks, family, laundry, appointments, messages, and apparently a sudden need to reorganize something that was perfectly fine yesterday.

The problem with motivation is that it’s unpredictable.

It can give us a great burst of energy, but when we don’t know exactly what we’re doing, why it matters, or where to begin, that energy doesn’t always turn into action.

That’s where clarity becomes far more useful.

Clarity doesn’t require knowing the entire path. It can be as simple as knowing the next step well enough to take it.

In Clarity Over Hype: The Quiet Power That Actually Gets You Moving, I explore why clarity can be more useful than waiting for motivation and share five practical ways to turn a vague intention into something you can actually move forward with.

Read the full article here:

Why Clarity Is More Important Than Motivation

10/19/2026

How many “shoulds” have already crossed your mind today?

I should exercise.
I should get more done.
I should be further along by now.
I should be doing what everyone else seems to have figured out.

But “should” isn’t automatically a bad word.

Some shoulds come from responsibility, care, and the things we genuinely value. Others come from guilt, comparison, pressure, or expectations we picked up somewhere along the way.

The difference matters.

Instead of automatically obeying every “should” that shows up, we can get curious about where it came from and whether it actually belongs in the life we’re creating.

In this article, I explore how to tell the difference and share five practical ways to move from “I should” toward choices that are actually yours.

Read the full article here:

Ever found yourself standing in the middle of your living room, holding a yoga mat in one hand and a cookie in the other, thinking, “I should work out...

10/17/2026

Procrastination has incredible timing.

There’s something we know we need to do, but suddenly scrolling seems important, a random drawer desperately needs organizing, or we convince ourselves that tomorrow will somehow arrive with a brand-new personality.

The funny thing is, procrastination often isn’t really about the task.

We may be avoiding the discomfort attached to it—overwhelm, boredom, perfectionism, fear of getting it wrong, or simply not knowing where to begin.

And the longer we avoid it, the heavier that unfinished task tends to become.

So maybe the answer isn’t waiting until we magically feel ready. Maybe it’s making the first step small enough that we’re willing to start.

In I’ll Stop Procrastinating Tomorrow, I explore what’s actually happening behind procrastination and share a few practical ways to move from “I’ll do it later” to “I did something today.”

Read the full article here:

Let me guess: You opened this email, laughed at the title, nodded in spiritual agreement, and then thought, “I’ll read the rest later.”

10/14/2026

Discipline. We know we need it. We appreciate what it can do for us. And some days, we would really prefer it stop knocking on the door.

It’s the friend who shows up at 6 a.m. with running shoes when all you wanted was pancakes and extra sleep.

But discipline may not be the problem.

We often think we need more discipline when what we actually need is a better setup. If the goal is too big, the plan is too vague, or everything depends on being motivated at exactly the right moment, even determination can eventually run out.

Discipline can help us follow through, but it shouldn’t have to carry the entire weight of what we’re trying to accomplish.

In this article, I get into why we resist discipline, what can make it easier to maintain, and how we can build a version that works with our actual lives.

Read the full article here:

Let’s talk about the not-so-sexy word we all try to flirt with but rarely commit to — discipline.

10/12/2026

We often think of accountability as something involving other people—keeping our word, showing up when we said we would, or following through on a responsibility.

But what about the commitments we make to ourselves?

Accountability plays a role in consistency, trust, personal growth, and the goals we want to accomplish. And it doesn’t require becoming your own personal drill sergeant.

It can look like setting a realistic goal, breaking it into manageable steps, understanding how you work best, and being willing to adjust when something isn’t working.

Because keeping yourself accountable isn’t about doing everything perfectly. It’s about continuing to show up for what you said matters to you.

In this article, I explore accountability, why it matters, and practical ways to strengthen it without making the process stressful or tedious.

Read the full article here:

“Accountability only works if you want it to.”- Dillon Burroughs

10/09/2026

When did eating become something we have to hurry through?

We eat while working, scrolling, driving, watching TV, or thinking about the five things we need to do next. Meanwhile, the actual meal barely gets our attention.

Food does more than fuel us. The way we experience a meal—slowing down, noticing flavors and textures, and actually being present—can influence digestion, satisfaction, and even our connection with food.

And mindful eating doesn’t have to mean turning every meal into a ceremony. It can start with one meal and one small change.

In The Joy of Eating, I share some simple ways to bring more intention and enjoyment back to mealtime, along with a mindful meal challenge and a Mediterranean Buddha Bowl recipe.

Read the full article here:

Nourish Your Body, Mind, and Soul

10/07/2026

In 2003, I wrote a poem for my mom to tell her how much I loved her and what she meant to me.

Nearly two decades later, after she passed away, I found myself writing to her again.

I recently put those two poems side by side, and what struck me was how similar they were. Different years. Different circumstances. But the same woman came through in both: strong, complicated, loving, and unforgettable.

My mom is also at the heart of The Last Matriarch. Writing became one of the ways I could keep her story, and pieces of our story, alive.

This article is a little more personal. It’s simply about honoring her.

Read the full article here:

La Martriaca

10/05/2026

Habits are interesting little things.

Some make life easier without us even thinking about them. Others have us wondering, “Why do I keep doing this when I know I want to change it?”

A lot of it comes down to how efficiently our brains learn patterns. A cue leads to a behavior, the behavior gives us some kind of reward, and with enough repetition, the brain basically says, “Got it. I’ll take it from here.”

Hello, autopilot.

But if the brain can learn a pattern, it can also learn a different one.

In this article, I get into how habits form, why the famous “21 days to form a habit” idea isn’t quite what we were led to believe, and what can actually help when you’re trying to replace a habit that no longer works for you.

Read the full article here:
https://transformandflow.substack.com/p/habits