Ivy Watts

Mental Health And Resilience Keynote Speaker

Empowering You

To Rise Above Stress

And Step Into Resilience

Hi, I am Ivy

I know what it’s like to look like you have it all together while silently struggling.

As a former All-American student-athlete and Top 30 NCAA Woman of the Year Finalist, I achieved success on the outside while battling anxiety, self-doubt, and burnout behind the scenes.

Prioritizing my mental wellness changed everything—now, I help others do the same.

Through keynotes and workshops, I’ve empowered over 200,000 students, coaches and corporate professionals to reduce burnout and build confidence and resilience.

Working with me means investing in your people and their future.

It’s about equipping them with the tools to go from overwhelmed to in control, from self-doubt to confidence, from just getting by to truly thriving.

When we prioritize mental wellness, we rise into our strongest, most resilient selves.

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WHO I'VE WORKED WITH

Workplace Topics

Rising Above Workplace Stress & Into Resilience

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Students & Athlete Topics

It's Okay To Not Be Okay

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Coaches & Educators Topics

Strategies To Create A Culture of Mental Wellness

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Parents/Caregivers Topics

Reduce Parenthood Burnout

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Specialized Topics

Team-building & Interactive Well-Being Strategies

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Mental Health
Speaking Topics

Rising With Resilience Guide

Your Guide to Develop Strength, Self-care and Growth In and Out of the Workplace.

About The Guide

Forever My Baby You'll Be

A Reminder to Children That No Matter How Big They Get, They Will Always Be Their Parent’s Baby.

About The Book

You Are Worth Fighting For

Your Guide To Beginning Your Self-Worth and

Self-Love Journey.

About The Book

Mental Health Playbook For Coaches

Actionable Guide to Empower Coaches to Support The Mental Health of Student-Athletes.

About The Book

Forever My Baby You'll Be

Written by Ivy Watts | Illustrated by Darrell Wright

About The Book

Working With Me Means Booking

A Transformative Experience.

A Blend Of Participation, Story Telling

And Practical Self-Care Tools.

TESTIMONIALS

Read All

Ivy Watts' presentation to our BEN ERG employees was nothing short of transformative. Our post-event survey reflected overwhelmingly positive feedback, with participants consistently rating the session 9s and 10s. Ivy's authentic and relatable approach resonated deeply, providing practical and enduring strategies for managing mental health and combating burnout. Employees praised her ability to deliver actionable techniques that they could immediately implement in their daily lives, fostering a sense of empowerment and well-being. The impact of her session has been palpable, leaving a lasting positive impression and equipping our team with valuable tools for long-term mental wellness.

Brandon Jones, Head of Multicultural Affairs, Primient

First things first—Ivy’s smile says it all! She is so welcoming. In this session, she reminded me that I am enough and that it’s okay not to be okay. I realized that when you focus on the great things in your life, they outweigh the bad. The tapping technique was amazing—I found it really helped calm me down during an anxious moment.

Finally, the affirmations: I am worthy. I am enough. I am good enough. Sometimes, when you enter certain spaces, you must remind yourself of these truths.

Looking forward to the next session with Ivy—well done!

Natea Williams, Specialist, Multicultural Affairs, Equity & Inclusion at Primient

Ivy's presentation was incredible, she was energetic, and real. She demonstrated how it's ok to be vulnerable and acknowledge when things in life are not ok. She delivered an inspiring and moving presentation and left us with tools to equip ourselves to feel mentally empowered. The positive feedback we received from the attendees has been overwhelming. I highly recommend this session with Ivy and would absolutely book her for a future event.

Brittany Harvie, Sr. Manager, Solution Consulting, Salesforce

You gave me the strength to schedule an appointment with a counselor on campus to help with the negativity and stress that I've been dealing with for so long. I finally feel empowered to make a change in my life after being in the dark for so long. I think everyone in the room took something out of your story.

Student-Athlete, Bentley University

Ivy Watts has presented at Celldex twice. She is engaging and inspiring. The organization has been working to support employees through the stressors in our personal and professional environments. Ivy was the perfect resource to help our teams!

Jennifer Gaskin, Senior Director at Celldex Therapeutics

IN THE NEWS

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You don’t have to burn out to level up.

We’ve been taught that success has to come with sacrifice.

That reaching the next level means grinding harder, sleeping less, and pushing past every warning sign.

But what if that’s not true?

What if the key to your next level isn’t pushing more, but pausing more?

Not grinding more, but grounding more?

Not burning out, but building up?

What if real success comes when you reclaim your energy, boundaries, and voice?

When you can channel that same drive you pour into your work into your self-care.

Into your self-compassion.
Into the way you talk to yourself.
Into checking in with your body and allowing yourself to truly feel.

That’s when the shift happens.

That’s when you come home to yourself.

That’s when you can reach the next level without losing yourself in the process.

You’re not too sensitive.
You’re not asking for too much.
You’re just ready for a different kind of success.

If you’re ready to redefine success, so that it feels expansive, not exhausting, and reclaim your joy, energy, and clarity:

I'm opening 2 spots for my 1 on 1 coaching program. Let's connect 💛

"Nothing less than a bath and a half!"

It’s a phrase my mom repeated throughout my childhood and 1 of 11 life lessons that shaped my book, You Are Worth Fighting For.

At the time, I took this phrase literally.

A reminder to never buy a house with less than a bath and a half.

So I wouldn’t have to fight over the bathroom like we did growing up.

But as I’ve reflected on her words over the years,

I’ve come to realize that she wasn’t just talking about a bathroom

She was teaching me to never settle for less than I deserve.

For years, I settled for less.

In relationships, in my goals, and in how I saw myself.

I let fear and self-doubt convince me that I wasn’t worthy of more.

But I’ve come to see that settling doesn’t protect us, it only limits us.

It keeps us from the joy, connection, and opportunities we’re truly worthy of.

If you find yourself accepting less than you deserve,

In your relationships, your career, or how you see yourself,

I hope this is your reminder to demand more.

To stop settling for the bare minimum, and instead step into a life that reflects your true worth.

You deserve the bath and a half. 💜

If you’re ready to reconnect with your self-worth and remember that you are more than good enough, get your copy of You Are Worth Fighting For today!

Link to order in my bio!

P.S - I am going to be highlighting several chapters from my book this month in honor of my mom who passed away 4 years ago in May.

It's a hard month for me, so coming up on my 3 year book anniversary this Fall, I want to honor her legacy.

Come along for the ride!💜

Nearly half of parents and caregivers say their stress is completely overwhelming most days.

Yesterday, we took a step toward changing that.

At Barton Malow, I had the opportunity to hold space for parents and caregivers,

People who often put themselves last while taking care of everyone else.

But yesterday, those who attended carved out an hour of their time to:

💛Reclaim their right to self-care

💛Reframe the guilt that so often comes with parenthood and caregiving

💛See the support that’s already around them, even if it doesn’t always feel obvious

💛Set healthy boundaries at work and at home

Parents and caregivers carry immense emotional weight and face expectations from every direction.

They often struggle in silence.

And as a single mom, I'm not afraid to admit that I struggle to manage it all every day.

It's okay to struggle. Being a working parent is the hardest thing I've ever done.

It's time to rewrite the journey, challenge the status quo, and normalize that it’s okay not to enjoy every moment.

Thank you, Barton Malow, for kicking off your Mental Health Month series with me.

More companies are stepping up to support their parents and caregivers.

If you’re ready to join that shift, let’s connect!!

When’s the last time you stopped and thought, “Wow, I really love myself”?
Most of us don’t.

We’re quick to point out what we should be doing better.

Quick to compare, to criticize, to feel like we’re behind.

And we forget the most important voice we need to hear is our own.

In this moment from my latest podcast episode, I pulled a message from my affirmation jar that simply said,

“I love you.”

And I realized how much I needed that reminder.

Because we don’t tell ourselves that enough.

Instead, we try to earn our worth through productivity, pressure, and perfection.

If you’ve been struggling, this is your reminder:

You are loved. You are needed. You are not alone.
You are worthy of feeling better.

If you've been struggling with self-love,

This episode of Healing One Square At A Time: A Healing Bingo Board Journey is for you!

It's all about coming back to self-love, especially when life feels full, messy, or off-track.

It’s about starting again with compassion, not pressure.

And remembering that even when you forget to show yourself love, you can always return to it.

Listen wherever you get your podcasts!

May is honestly really hard for me.

Another Mother's Day without my mom.
Another Mother's Day as a single mom.

And the hardest date of them all - May 19th. The day I got the worst call of my life. That my mother, my best friend, had died.

If you're grieving right now, just know you are not alone.

Give yourself permission to feel it all.

Every gut wrenching moment.

It reminds us that we had an opportunity to love someone so absolutely, beautifully incredible.

It reminds us us that we are alive. That we have an opportunity to live.

And I know that is what my mother wants for me, and for you too. Because that's the type of person she was.

She was my greatest demonstration of how to keep on living, despite.

My message to you - keep on living. Keep on feeling. Keep on going.

This month is hard for me. I won't dismiss that. I will feel all of it.
And yet, for me, for my daughter, and for my mom, I'll keep on going.

Let this be your reminder - You are stronger and more resilient than you think.

You can get through. You are doing it right now.

Take a moment and reflect on how this week was for you.
Was it overwhelming? Difficult to get through? Or productive and overall good?

And then pause and ask yourself what you need to do this weekend to feel a bit better (and drop it in the comments!)

Let's keep going together. Have a wonderful weekend 💛

You have the success.
But do you actually feel good?

You’ve hit the milestones.
You’ve achieved the dreams.
You’ve accomplished the things people told you to be proud of.

But are you energized?
Connected to yourself?
Grounded in confidence that lasts longer than your to-do list?

I wasn’t.

In 2017, I was named one of the Top 30 NCAA Women of the Year.

A title that meant I had achieved more than I ever imagined as a student-athlete.

But inside? I didn’t feel good.

I actually felt awful. Drowning in self-hate.

This is the part that isn’t talked about enough.

When your outer success doesn’t match your inner experience.
When you’re showing up—but feel like you’ve lost yourself along the way.

Years later, I finally began creating a version of success that feels good—on my terms.

One that’s rooted in alignment, not achievement.

And now, I help others do the same.

I work with high achievers and teams to build success that actually feels good—

The kind that supports your well-being, your confidence, and your peace.

✨ You don’t have to trade your ambition for healing.
✨ You just need a new way of moving through the world.

Because you already have the drive.
Let’s use it to build something that feels good to live in.

What would it look like to create a version of success that actually feels good—on your terms?

If you're ready to find out, drop "alignment" in the comments or in my DMs!

Are you alive—or are you simply living?

Existing.
Going through the motions.
Disconnected from yourself, your work, your own spirit.
Stuck.

Or are you alive?

Grounded. Whole.
Confident in who you are.
Creating space for moments of creativity to let your full self shine.
Exploring. Trying new things.
Unstuck. Free.

For so much of my life, I was just existing.
Struggling silently with crippling anxiety and depression.

Some days, I didn’t even want to be alive.

Over the past 7 years, I’ve healed—moving from surviving to living more intentionally, more joyfully.

But it wasn’t until this past year that I learned what it truly means to feel fully alive.

To be so deeply in alignment with myself.

To feel whole and complete on my own.

To live with confidence—not because everything is perfect, but because I trust myself.

I never thought I would get here.
But I did—because I did the work.

I came back home to myself—and it's the greatest feeling in the world.

And now, I help others do the same.

If you’re ready to stop merely existing and start truly living—to feel grounded, confident, and whole—this is your invitation.

My Beyond the Finish Line coaching program is designed to walk with you through this transformation.

You already have the drive.

Now it's time to build a life that feels as good on the inside as it looks on the outside.

Drop "alive" in the comments or send me a DM to learn more!

When’s the last time you paused and realized that you're already living a life you once dreamed of?

In the rush to reach the next goal, it’s so easy to forget how far we've already come.

This weekend, as I prepared to speak at my favorite NCAA D2 conference, it hit me —

I’m living a dream I once only visualized.

Early in my career, I dreamed of having a consistent partnership with the NCAA.

Now, I’ve been speaking at the NCAA DII Super Region events twice a year since 2021.

So pause.

Look around.
This life you are living — right here — is what you once prayed for. What you once dreamed of.

Own it.
Celebrate it.

There’s still more growth, more joy, and more dreams waiting for you.

But for now, give yourself permission to be here.

To be proud.

Because you’re exactly where you’re meant to be.

What is a dream you're living that was once just a dream and is now a reality?

I had to unlearn self-hate and self-doubt.
And it took me years to unravel those feelings to learn self-love.

So, I am rewriting the story for my daughter. We do affirmations every night at night.

And the most beautiful part of it all is not only does she make up her own affirmations ("I am bold" and "I am silly" are her favorites)

She also walks around the house saying "I am good enough" and "I love myself"

And it fills my heart with so much joy.

She's growing up with love for herself.

No matter how old you are, you can start today.

Because what you say after "I am" is what you become.

So choose positivity. Choose self-love.

You are worthy of love. You are worthy of good things. It's time for you to see that for yourself, too.

What if you chose not to wait until you break to start taking care of yourself?

But so many of us do.

I know that all too well.

In college track, we’d max out in the weight room until “failure.”
The idea was to keep pushing until we couldn’t go anymore.

The messages I heard were:

“Push yourself until you break—until you fail.”
“You could have done more. You failed.”

That pressure mixed with the anxiety I already carried became too much.

I didn’t have the tools to cope.
So I kept going.
Until I broke.

This happens to so many of us.

We push until we’re drained and can barely get through the day.

We believe we’re only worthy when we’re producing.

We stay stuck in cycles of burnout and overwhelm.

But what if I told you there’s another way?

That you don’t have to push yourself until you break.
That you can show up fully—confident, grounded, at peace—not in chaos, even as you reach your goals.

How would it feel to choose a different path for yourself?

Because the truth is: you’ve already done so much.
You haven’t failed. You’ve persevered.

You’ve shown up.
Now it’s time to show up as your best self.

Imagine what it would feel like to move through your days with ease instead of exhaustion.

That’s the work we do inside my coaching program:
Releasing the pressure.
Reclaiming your power.
Building a version of success that actually feels good.

If you’re ready to explore what that could look like for you, send me a DM.
You don’t have to wait until you break to begin.

12 keynotes in 7 days.
That’s what my week looked like last week.

Thousands of lives touched. Stories rewritten.

But the part I’m most proud of?

I made sure to prioritize myself and protect my mental health through it all.

Through the nerves, the excitement, the exhaustion, the adrenaline—I stayed grounded.

I stayed present.
I took care of me.

I listened to what my body needed.

I moved my body and shook out the anxiety and stress to reset and release.

I took rest between keynotes.
A few deep breaths. A moment of stillness.
Permission to slow down when I got home instead of rushing back into “doing.”

And I gave myself compassion.
When plans changed. When I felt off.
I reminded myself of my resilience.

Because I’ve learned that the same drive that helped me land those keynotes

Can also help me take care of myself through them.

Because success that costs your well-being isn’t really success.

You already have the drive that’s gotten you this far.

What if you used that same energy to care for yourself?

To protect your peace.
To build your confidence.
To create space for clarity and joy.

Let’s use your drive in a new way:
To help you rise, fully and sustainably.
Without the burnout.

Clarity. Peace of mind.
We all crave it— but rarely give ourselves the space to find it.

This weekend, the sun was shining and I laced up my sneakers.

I started off with my music playing,
but I couldn’t find my rhythm.

The music wasn’t motivating me like it usually does.

So instead of resisting,
I listened to my body,
turned off the music,
and turned inward for motivation.

With every step, something shifted.

I leaned into the sounds of nature
and let the quiet guide me.

That run turned into the meditation I didn’t know I needed.

I felt reminded of the beauty of the life around me.

Grateful for the legs that carried me.
Grounded by the rhythm of my breath.

And it reminded me—
clarity doesn’t always come from doing more.
It comes from tuning in.

The answers we’re looking for?

They’re rarely in the noise.
They live in the pause.
In the stillness.
In the space we create to truly listen to ourselves.

That quiet moment gave me the clarity I didn’t know I was missing.

If you’ve been feeling stuck, overwhelmed, or just off—
maybe it’s not about pushing harder.

Maybe it’s about slowingna down,

So you can finally hear what your heart and body has been trying to say.

📌 I am opening up spots in Beyond the Finish Line: Reclaiming Your Power coaching program to help you find clarity, confidence, and joy—without the burnout.

Comment "clarity" for more info!

Have you ever skipped something you really wanted to do…
Because no one could come with you?
Because it felt awkward to go alone?
Because you were waiting for someone else to say yes?

You’re not alone.

So many of us press pause on our joy—
waiting for company that may never come,
or settling for less excitement just so we don’t feel alone.

But what if you didn’t have to wait?

This week on Healing One Square at a Time, I’m sharing what I learned from taking myself to a concert—solo. (Yes, JoJo!)

And it was more than just a fun night out. It was healing.

Here’s what it taught me:

✨ You don’t need company to create beautiful memories.
✨ Confidence is built in the quietest moments.
✨ You are the entree. Everyone else? Dessert. (Fun, sweet—but extra.)

I want that feeling for you, too.

💛 That you don’t have to wait for someone to join you
💛 That you can be your own best company
💛 That you can say YES to yourself—even when others say no

Because this is how you reconnect with yourself.
This is how you feel like you again.
This is how you feel alive.

🎧 Listen to the full episode wherever you get your podcasts
[Optional: Link in bio or story]

And tell me below:
What’s one thing you’ve been waiting for someone else to say yes to…
that you can finally say yes to for yourself?

We get so caught up in the pressure to be perfect, productive, put-together—
that we forget to nurture the part of us that simply wants to play.

Everyone might be watching.
Dance anyway.
Laugh anyway.
Feel joy anyway.

Because joy isn’t just a break from the work.
It is the work.

So I dare you:
Put on your favorite song.
Start small or move big.
Close your eyes, feel your heartbeat, and let yourself move.

This is how we heal.
This is how we rise.

Happy Sunday Funday – Dance Party Edition.
The magic is already inside you.

And if you’re ready to reclaim your magic, your joy, and your power—
I’d love to support you.

I’m opening up new spots in my Resilience Coaching program this week!

Drop a "resilience" in the comments and I’ll send you the details.

You’re patient with everyone but yourself.
Kind to everyone but yourself.
Compassionate to everyone but yourself.

And so—you rush your healing.

You tell yourself you're not doing enough.
You get frustrated that you’re not feeling better yet.

You just want the pain to end.
So you push past the feelings.
Rush through them.
Pretend you're fine.

But here’s the truth:
You don’t really get through it without giving yourself what you so freely give to others—

Time.
Energy.
Kindness.
Patience.

Healing doesn’t happen overnight.
It takes time to unpack trauma.
It takes time to reconnect with yourself.

And that’s okay.

I can’t give you a timeline.
But I can promise you this—
If you let yourself feel and give yourself grace along the way,

It will feel a little lighter.

So next time you catch yourself thinking,
“This is taking too long…”

Remind yourself:

You’re right on time.
You will get through this.
Just be patient with yourself.

This is the kind of work we do in my workshops—building self-compassion, one layer at a time. If your team or organization is ready to prioritize mental wellness in a meaningful way, drop COMPASSION in the comments!

It was his first flight.
And it was the scariest one of my life.

Meeting Ayden didn’t feel like chance.

His late aunt’s name was Ivy—and he said it felt like a guardian angel was with him.

We bonded quickly—both being athletes.

He was off to a football recruiting trip. I had just finished a speaking engagement.

There were only four of us on that 8-seater plane.

And as we took off, the comfort of that connection quickly turned into fear.

The turbulence was relentless.
Even the plane seemed afraid—it beeped nonstop.

I looked at Ayden and said, “Close your eyes—let’s imagine we’re on a beach.”
I needed to be brave—for him.

But inside, I was spiraling.
Panic attacks.
Terrified I might not make it home.
Terrified I might never see my daughter again.

We made it all the way to Boston—then had to turn around.
After 3 hours in the air and an 8-hour drive in the dark, I finally made it home.

Holding Charlotte in my arms was everything.
The very moment I thought I’d never have again.

She is my why.
Not just my motivation—my anchor.
My reason for choosing courage.
For helping others find peace and resilience, even in chaos.

We shouldn’t need what feels like a near-death experience to remember what matters.

But sometimes, it wakes us up.

Find your why. Hold it tight.
Let it guide how you live—not just in fear, but in purpose.

Because life is fragile.

But love—the kind that roots you, grounds you, and brings you home—is what makes it all worth it.

And if you're still searching for your why, start here:

What gives me strength when everything else feels shaky?
What truly matters beneath the goals, the pressure, the fear?

Write it down.
Return to it often.
Let it carry you through the storm.

To the person learning to choose themselves—I'm so proud of you.

For a long time, I waited for everyone else to validate me.
To tell me I was enough.
To give me the love and care I should have been giving to myself.

But healing showed me something powerful:
I don’t have to wait anymore.

I can choose me.
I can love me.
I can be safe in my own skin.

It’s not always easy.

Choosing yourself can feel unfamiliar—especially when you’ve spent so much time prioritizing everyone else.

But the more I practice it, the more freeing it becomes.

To the person doing the hard work of healing, growing, and showing up for yourself in ways you never have before -
I see you. Your strength shines through.

Keep setting those boundaries.
Keep loving yourself in the ways you’ve waited for others to love you.
Keep going.

You are worth it.

If this resonates, my new podcast Healing One Square at a Time is for you.

Through each episode, I share the raw, joyful, and messy lessons I’ve learned through my Healing Bingo Board journey—and invite you to start choosing you too.

Available anywhere you listen to podcasts 🎧

What’s one way you’re choosing yourself today?

You don’t need a massive audience to change the world.

You just need one person.

I’ve delivered workshops to thousands of people at a time.

But all that matters to me is that I impact one.

Why just one?

Because we can never underestimate the power that one person has to create a ripple effect.

If just one person walks away from my message knowing they are worthy of taking care of themselves

If one person realizes they deserve to fight for themselves and see their tomorrows

If one person finds the courage to use their voice and ask for help

Then that one person can share their story, their strength, their tools with someone else.

And that ripple effect grows.

And the same goes for you.

It’s easy to get caught up in numbers—likes, shares, engagement.

But your impact isn’t measured in metrics.

It’s measured in the one person who needed to hear what you had to say.

One inspired person leads to another.

One empowered voice becomes many.

One shift in mindset changes a culture.

Because when we normalize self-care,

When we encourage people to speak up,

When we remind each other that we matter—we don’t just change lives.

We change the world.

Have you ever questioned your impact, wondering if your voice matters in a sea of others doing similar work—only to have one person tell you that you changed their life?

That one moment is proof that what you do matters. Share yours in the comments.💛

You didn’t ‘just’ take time for yourself.
You won.

You didn’t ‘just’ get out of bed today.
You showed up.

You didn’t ‘just’ eat a meal.
You nourished yourself.

You didn’t ‘just’ reach out to a friend.
You let love in.

And that deserves to be celebrated.

We’re taught to only celebrate the ‘big’ things—promotions, achievements, major milestones.

But the truth is, every tiny step forward is proof of your strength.

Having a celebration ritual is a great way to remind yourself of your strength.

For me, I dance to celebrate the big and small moments.

When I write a post that feels good to me—or when I take the night to fully unplug and rest—I celebrate.

Because when we celebrate ourselves, we tell our brains:
✨ I am worthy of recognition.
✨ My effort matters.
✨ Success is in all of the steps we take to move us forward.

Celebrating small wins releases dopamine—the feel-good chemical that fuels motivation and resilience.

The more we do it, the stronger we become.

Take a deep breath.
Feel proud.
Do a little dance, jump up and downp0, or just whisper to yourself: "I did that. I’m amazing."

You deserve it.

What’s one small win you can celebrate right now and how will you celebrate it?

I let others sit in the driver’s seat of my decisions. I was too afraid to take the wheel.

When I needed advice, I went straight to my mom.

Her guidance always seemed to lead me down the right path, so I listened.

Not because I wanted to be a good daughter.

But because I didn’t trust myself.

In her last few years alive, when I called her for advice, she started responding with, “You’ll figure it out.”

What do you mean, I’ll figure it out?

No. I. Will. Not.

I was furious.
I begged her to tell me what to do.
But she never budged.

Looking back, I see what she was doing.

She was pushing me to trust my own voice.

Preparing me to take on life’s challenges without her here.

It wasn’t until my heart, mind, and soul finally aligned about leaving my marriage that I realized—I could trust myself.

Since then, I’ve stopped asking everyone for advice.

Because here’s the truth:
✔ Everyone will have 100 different opinions, but none of them are mine.
✔ No one else will live my life as fully as I do.
✔ And no one else belongs in the driver’s seat—except me.

Learning this lesson was hard, but it was freeing.

So, thanks, Mom. You were right. I am figuring it out.

And to anyone reading this—so will you.

It’s time to trust your inner voice.

Give yourself the credit you deserve.

You know more than you think you do.

You will figure it out.

What decisions have you made that you allowed yourself to be in the driver seat for?

Burnout doesn’t mean you’re broken.

50 people took time from their work day to join my free workshop to be reminded of their worth.

I am beyond grateful for each and every single one of them.

Each person showed how deeply we need to prioritize self-care at work and beyond.

There was a common truth:

People are burnt out and putting themselves on the backburner.

And people are craving spaces that give them permission to slow down, reflect, and heal.

The Zoom was filled with honesty, pain, healing—and hope.

Here’s what a few attendees shared from our time together:

💛 “You are a GEM… The way you showed up—real, authentic, and caring—was so impactful. Today reminded me that being brave enough to pause, acknowledge what you need, and silence the noise is one of the strongest things you can do.” – Chandra J.

💛 “I really walked away feeling better about myself. Incorporating your tools into my daily meditation is going to help me keep imposter syndrome at bay.” – Anonymous Atendee

💛The energy, inspiration, and engagement on the Zoom was on point, and most of all, I walked away with a commitment to myself to be more intentional of tuning into how I feel and what I need.- Star S.

These words mean everything, because they remind me why I do this work:

To help people pause,
Recognize what they’re carrying,
And rise into who they truly are
With courage and care.

Want the replay?
Comment “replay” and I’ll send it your way.

📌And—if you’re looking to bring this work to your team:

🎁I’m gifting 20 free copies of my Rising With Resilience Guide to organizations who book a call with me (for any date in the future) by April 3! Special offer link in bio!

Let’s build workplaces where resilience isn’t just a buzzword—it’s built into the culture.

You’re searching for instant gratification in your healing.

But healing doesn’t have a timeline.

It’s not a race.
It’s not a checklist.
It’s a process—a messy, lifelong one.

Healing doesn’t come with a deadline.

And yet, so many of us, especially high achievers (guilty!) expect it to follow a timeline.

We think if we just do all the things—journal, move our bodies, check every box—we’ll be “done” healing.

But healing, mental wellness and self-care is a life long process. I have been constantly reminded of that over the past 6 years.

And that is okay.

The real work isn’t in completing every activity on a checklist—it’s in choosing yourself, over and over again.

Even when it’s hard.
Even when it’s messy.
Even when it takes longer than you planned.

You are not a failure.
You are on your timeline.
And that’s exactly where you need to be.

I’m proud of myself for choosing me.

And if you’re doing the same—especially in the quiet, unseen moments—I’m proud of you, too. 💛

🎧New episode of Healing One Square at a Time is up anywhere you listen to podcasts!

🎧This week is all about a reflection on what six months of imperfect, powerful growth has taught me.

💛I hope it reminds you to celebrate how far you’ve come, even if it doesn’t look the way you expected.

This is not the life I had envisioned.
But I’ve found happiness I never thought I would.

I waited two years for the divorce certificate.

But opening the mailbox and holding it in my hands made my entire body freeze.

I stood in stillness, tears running down my face.

A reality I never wanted for myself.
But a reality I’ve come to find joy and peace in.

So what did I do?

I let myself feel.
I recognized the bittersweet moment.
I didn’t push the sadness away or try to rush past it.

And then, I released it.
I let my feet hit the pavement.
And I ran.

As I ran, the sadness started to shift—
Turning into hope.
Turning into strength.

Halfway through my run, my headphones died.
And I hate running without music.
But I kept going anyway.
And I ran my fastest mile of the run.

That moment reminded me:

Music helps me run—but I don’t need it.

Just like I don’t need to depend on anyone or anything outside of me to feel whole.

For me to know just how incredible I am.

And so I rose.
Into an unstoppable feeling.
Into strength.

So the next time you're feeling sad, filled with grief, frustrated or anxious—

Pause.
Recognize how you're feeling.
Let yourself feel it.

Release it with your favorite self-care practice.

And rise—by reminding yourself just how amazing you are, exactly as you are.

Recognize. Release. Rise.
It's not just a framework I teach in my workshops.
But it's how I live my life 💛

✨️ Want to experience it for yourself?

📌I’m hosting a free virtual Recognize, Release, Rise workshop on March 27 at 12 PM EST.

✨️ It’s for anyone who’s ready to release stress, reconnect with themselves, and rise into resilience—personally or professionally.

Drop the word "resilience" in the comments and I'll send you the link to register!

Setting boundaries has created the sweetest kind of peace.

But as a recovering people pleaser, setting boundaries hasn’t come without anxiety.

Saying no is hard. But it gets easier with practice.

The best way to start? Create boundaries with yourself first.

The way you treat your time, energy, and well-being sets the tone for how others treat you.

For me, that means only taking meetings on Wednesdays, Thursdays, and Fridays.

Before setting this boundary as a single working mom, I thought I could manage it all—but I was really just creating burnout.

Now, I have more balance, and it’s made me a better mom.

I want that peace for you, too.

Here are small ways to start:

✔ Take real breaks – A 10-minute lunch without multitasking. A midday walk to reset.

✔ Block self-care on your calendar – A reminder to stand up every hour or step outside.

✔ Leave work on time – At least three days a week. The work will still be there tomorrow.

✔ Create a ritual to signal the end of your workday – Close your laptop with intention, take three deep breaths, and cue up your favorite song (bonus points for dancing!) or a podcast on your way home.

The more you honor your own boundaries, the easier it becomes to set them with others.

How do you hold yourself accountable to boundaries?

P.S. – My 3-year-old took this photo of me, and I think I just unlocked the secret to motherhood: having my own little photographer. 😂

Resilience is built from experiences but maintained through action.

Life has a way of shaping us.

The challenges we face,
the setbacks we navigate,
the moments we thought we wouldn’t make it through—

They all build our resilience.

We are stronger and more resilient than we think.

But it is through continuous action and effort that resilience is maintained.

We maintain our resilience by

Prioritizing our self-care and reminding ourselves we are worthy of rest

Giving ourselves grace, kindness, love and patience

Quieting the inner doubt and replacing it with affirming words of love of all of our beautiful, incredible qualities

Reflecting on how far we have come.

Knowing that we have survived 100% of our hard days and we can survive each one moving forward.

You have survived and that alone proves your resilience.

Along the journey, remember that you also have to continue to recognize your strength, honor what you need and take intentional action to sustain that resilience.

So that way, you always feel equipped to keep holding onto hope.

The world needs you, tomorrow needs you. So maintain that resilience you've built up.

How do you nurture your resilience daily?

What if I told you that you don’t need more time for self-care?

Just a different way of seeing the time you already have?

We often think self-care is time-consuming—so when we can’t keep up, we get frustrated.

But self-care doesn’t have to be another task on your to-do list.

One of the best ways I’ve stayed consistent is by weaving small moments of care into the time I already have.

I call them mindful moments.

✨️Affirmations while brushing my teeth

✨️Deep breaths while driving

✨️Noticing how my body feels while sitting at my desk

✨️Stretching to release tension before an important call

✨️Giving myself a hug after a tough conversation

✨️Leaving my phone behind when walking to the bathroom, so I can be present

✨️Truly feeling the water on my body when I shower rather than stressing about my day

These small shifts help me recenter, reminding me that we can't change the past or control the future

But we can be here.

You are here.

You are alive.

You can take care of you. You deserve to!

Self-care isn’t about finding time—it’s about choosing to care for yourself in the moments you already have.

What’s one way you can add a mindful moment into your daily routine?

I pulled my hamstring the Monday before Indoor Nationals.

I was supposed to be an All-American in the 400. We were the number 2 seed in the 4x400 relay.

And suddenly, I could barely walk.

But I wasn’t willing to sit this one out. I had to find a way to run.

The one thing I wish I had done differently?

Believed in myself, despite.

Because my mindset didn’t just hold me back before Nationals—it followed me through the race and long after it was over.

I never fully recovered during my track career. Physically or mentally.

I let my thoughts dictate my performance at every meet after that.

And because of my perfectionist mindset, I felt like a failure.

It took me years to break free from that space and learn to see myself as enough.

If you’ve ever felt that way, this is your sign to rewrite the narrative.

How you speak to yourself after setbacks matters.

If you tell yourself you’ll never be good enough, you’ll hold yourself back.

But if you choose to believe in yourself, despite the setbacks, you’ll see the growth that comes from them.

We all have limitations. But it’s our mindset about those limitations that either holds us back or sets us free.

I wish I had learned this sooner, but now I know: when you know better, you do better.

So let’s do better, together.

Have you ever let self-doubt hold you back? How can you shift your mindset today?

What if the only permission you’ve ever needed, was your own?

Permission to feel.
To cry.
To start over.

To be happy—really happy.
To forgive yourself.
To mess up without shame.

To pour into yourself as much as you pour into others.
To set boundaries that protect your peace.
To believe in yourself fully.

But most importantly—to trust yourself.

The moment I stopped waiting for someone else to validate my choices and finally trusted my own voice —

Everything changed.

Leaving my marriage,
Choosing safety and self-love.

That was the first time I truly listened to myself—and I haven’t stopped since.

And since then, I have given myself permission to:

✨️Create boundaries
✨️Release my desire to people please
✨️Only do what feels right for this version of me

And instead of second-guessing, I listen and I act.

It has been the most freeing experience.

So today, when your inner voice speaks—will you listen? I challenge you to.

Your inner voice will guide you.

You just have to give yourself permission to quiet the noise.

You shouldn’t have to wait until you’re burnt out to get the tools to prevent it.

But I did.

For years, I pushed through my anxiety, self-hate and depression.

Convincing myself that if I just worked harder and ignored the stress, I’d be fine.

Until I wasn’t.

I didn’t know how to manage the pressure.
I didn’t have the tools.
And I thought struggling in silence was the only option.

It’s not.

At a recent virtual workshop with Primient participants walked away not just inspired—

But equipped with practical tools to manage stress, prevent burnout, and take control of their well-being.

Because when we shift from reacting to burnout to preventing it, everything changes—

Engagement, retention, and the way employees show up for themselves and their teams.

I waited too long to learn these tools.

But I am so proud to be rewriting the narrative—

For others that are ready to prioritize mental well-being before burnout and total exhaustion takes over.

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Ivy Watts

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