Filled Cups

08/22/2026

08/19/2026

Can we talk about the follow-up? Because I think this is where so many potential friendships quietly die.

You have a great conversation with someone. You feel that spark of "I really like this person." And then life happens, the moment passes, and you never see them again.

So here's the formula I use and teach in every workshop. Follow up within 48 hours. Suggest something specific instead of a vague "let's hang out." And repeat that three times before you even worry about whether it's a real friendship yet.

But the three hangouts only do their job if something real is happening inside them. Every time you meet up, share a little more of your actual life. Ask a little more about theirs. That small, mutual opening up is what turns a hangout into a bond.

Save this one for the next time you meet someone you click with. And send it to a friend who's been meaning to follow up with someone too. 💛

08/15/2026

She spent 20 years teaching other people's kids before she found out her own brain worked differently.

On this episode of Connectedness, I sat down with Kathleen Long, founder of Coached by Kath and an ADHD life coach who was diagnosed with ADHD at 41, after two decades in education. We talked about what it felt like to look back at her whole life and finally have language for it. The tears, the big feelings, the being called too sensitive or too dramatic. All of it started to make sense.

We got into rejection sensitive dysphoria, what masking actually costs you day to day, and how ADHD shows up in romantic relationships and friendships in ways that get misread so often. We talked about the grief of a late diagnosis and the years spent not understanding herself, and how she's rebuilding her self-worth one small habit at a time.

If you've ever felt like everyone else got a manual for life that you never received, this one is for you. Kathleen's honesty is going to sit with you.

Full episode is up now, link in bio. Tell me in the comments if this is you or someone you love.

08/14/2026

Tired of swiping and going nowhere? 😮‍💨 Come meet real people IRL.
Maybe Tonight is a low-key singles mixer in Charlotte for singles in their 40s & 50s — warm vibes, no pressure, actual conversation. 🍺✨
Friday August 28 · 7pm ·Birdsong Brewing Co
🎟️ Link in bio — spots are limited!

08/13/2026

Don’t miss GATHER: Women’s Community & Connection on Sunday, August 23rd at 2:30 PM.
Gather is an intimate space for professional women to tackle challenges, receive coaching, and find inspiration.
Spots are limited, so secure yours now! Link in bio

08/13/2026

The person who sends the first message risks more, but they also get more. This week, be that person once. Tell me who you're reaching out to.

08/11/2026

08/11/2026

I came into this episode a little nervous, if I'm being honest. This week on Connectedness, I talk with Dr. Nzinga Cates .cc a victimologist and licensed clinical mental health counselor who has spent her career researching narcissistic households, especially the experience of Black daughters raised by narcissistic mothers. We talk about the roles kids get assigned in these homes, the golden child, the scapegoat, the invisible child. We talk about gaslighting, about never having privacy, about learning to read a parent's mood before you learn to trust your own feelings. And we talk about what it actually looks like to unlearn all of it as an adult.
I shared more of my own story in this one than I usually do. Specifically about my issues with a key narcissist in my life. My hope is that it opens the door for a bigger conversation, because I know so many of you are either in the middle of this, coming out the other side of it, or just starting to recognize the pattern for the first time.
If any of this feels familiar to you, I want you to hear what Dr. Cates told me. You are not alone. You are not too sensitive. You are not imagining things.
New episode is live now, link in bio

08/09/2026

We did it again at today's friend event. New friends were connected, laughs were had, and people had a nice time getting to know each other.