Growth after trauma.
Daily Practices for Resilience and Growth with Riana Malia
On this week’s Brave New Girls podcast, transformation coach Riana Malia shares the daily strategies that help her overcome challenges and cultivate a growth mindset. As someone who has faced significant hardships, Riana has developed practical tools to navigate difficulties while staying focused on personal growth.
Riana’s day starts with intention. She emphasizes the importance of beginning each morning with practices that ground and align her mindset. “How we start our day often sets the tone for everything that follows,” she explains. Her routine includes gratitude, breathwork, and journaling. Listing three things she’s grateful for helps her shift focus to abundance, while breathwork calms her nervous system. Journaling allows her to set clear priorities and affirmations, ensuring her actions are aligned with her goals.
Overwhelm, a common experience for many, is something Riana tackles with clarity. “When I feel overwhelmed, I know I need a plan—a blueprint,” she shares. Breaking tasks into smaller steps—like tackling one corner of a messy office—builds momentum and creates a sense of progress.
When negative thoughts creep in, Riana uses a simple yet effective tool: snapping a rubber band on her wrist to interrupt the pattern. “It’s a physical reminder to refocus on what I can do rather than what’s going wrong,” she explains. This, combined with her belief in resourcefulness, helps her overcome setbacks. “People often think they’re stuck because they lack time, money, or support, but it’s really a lack of resourcefulness,” she says. Reframing challenges by asking, What can I do with what I have right now? helps her find creative solutions.
Even with all her training, Riana acknowledges that emotional challenges still arise. “When I’m spinning or stuck, I stop and ask myself, What’s really going on here? What’s the lesson?” Movement also plays a key role in regulating her emotions. Whether it’s a walk, yoga, or dancing, she uses physical activity to release tension and gain clarity.
Riana ends her day with reflection and celebration. “It’s important to recognize the progress you’ve made, no matter how small,” she explains. She reviews her wins and takes time to visualize her goals as if they’ve already been achieved. “Reflection isn’t just about seeing what went wrong; it’s about reinforcing belief in your growth.”
Her approach is both practical and empowering, showing us that growth isn’t about perfection but persistence. “Every day is a new opportunity to choose a better path,” Riana says.
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Ten Actionable Steps for Growth
Start with Gratitude: Write down three things you’re thankful for every morning.
Practice Breathwork: Spend five minutes each morning focusing on deep, intentional breaths.
Set Daily Intentions: Define how you want to feel and what you want to accomplish.
Break Down Tasks: Tackle overwhelming projects in small, manageable chunks.
Interrupt Negative Thoughts: Use a physical cue, like snapping a rubber band, to shift your mindset.
Reframe Challenges: Ask, What can I learn from this?
Embrace Movement: Incorporate physical activity to reset your energy and mood.
Focus on Resourcefulness: Look for creative ways to work with what you have.
Celebrate Wins: Reflect on your progress at the end of each day, no matter how small.
Visualize Success: Spend a few moments imagining your goals as if they’ve already been achieved.
Riana Malia’s daily practices show us that growth is a journey made up of small, intentional steps. By starting with gratitude, embracing resourcefulness, and reframing challenges, we can navigate life’s obstacles with resilience and purpose.
If you have worries around life’s juggles & health challenges, and want to grow a healthier, happier life, work with your Wellbeing Coach Lou Hamilton who will guide you through the steps you need to take, to get to where you want to be- living well on a well planet.
See which bespoke coaching programme works for you & we can tailor them further to your growth needs.
