Welcome to 2025: New you, old you, but always improving! I’m kicking off the year with my right-hand woman, Deseray Cummings, from the stunning shores of Punta de Mita, Mexico. Together, we share our takes on New Year pressure —breaking down why resolutions can sometimes backfire and how to shift the focus to sustainable habits that truly nourish your body and mind. Spoiler: it’s not about 75-day challenges or burning yourself out!

Embrace Self-Kindness and Sustainable Growth in 2025

Deseray and I also answer your community questions about setting boundaries, practicing self-kindness, and finding balance in a world that demands “all or nothing.” From prioritizing sleep to embracing the messy ups and downs of life (hello, hormones!), we’re serving up real talk and practical advice to help you feel your best. Plus, we’re sharing a sneak peek at exciting new updates for the Tone It Up app and how to win a dreamy wellness retreat. Let go of the pressure, and start your year with grace and intention—you’ve got this!

(00:00:50) Ditching Perfection for Sustainable Growth

• 121. Life Lately With Karena & Deseray

• Confronting the pressure of the new year’s theme: “new year, new me”

• Is doing 75 Hard a good way to start the year?

• The importance of small, sustainable steps 

(00:09:32) How to Improve Your Sleep Habits & Set Better Boundaries

• One of the most important ways you can improve your life and health

• Setting up your ideal sleep environment and positive sleep habits

• Advice for recovering people pleasers for setting boundaries

• Read: The Let Them Theory by Mel Robbins

(00:16:51) 2025 Motto: Be Kind

• Why we’re bringing shame back in 2025

• Advice for having more self-compassion

• What to do if you’re struggling with social media comparison

• Embracing the ups and downs we all face in life

• Exciting things coming up at Tone It Up!

• Get Up and Glow Challenge

Thanks for the support from our partners, including:

Act + Acre | Visit ActandAcre.com and take the quiz on their website to see what hair & scalp system is right for you. Use code TBS20 for 20% off your purchase.

Timeline Longevity | Timeline is offering 10% off your first order of Mitopure. Go to timeline.com/TBS.

Guest Info:

• Instagram: @_deseray

Resources:

• Start a conversation in your The Big Silence merch: thebigsilence.com/collections/shop-all

• Read: The Big Silence: A Daughter's Memoir of Mental Illness and Healing 

• Follow Karena Dawn on Instagram: @karenadawn

• Follow The Big Silence on Instagram: @The.Big.Silence

• Subscribe: The Big Silence YouTube Channel

• Therapy For All: Resources for those in need

• Thank you to our partners! Go to thebigsilence.com/partners for special offers for our listeners

Donate to The Big Silence thebigsilence.com/donate to be a part of the movement to break the silence and make noise with us!

“The Big Silence” theme song written and performed by James Nicholas Kinney.

Producer, Bobby Goldstein.