068 | Everything you need to know about the introvert hangover (what is it, the science behind it, and how to prevent it or recover from it) | Season 3

Unexpected news this week. For this Sept update, I'm coming live to you from Suriname after hearing that my father is ill. When you're a cross-cultural introvert and you live abroad, these situations are tough.🧭 Sign up for Exploring Introvert newsletter: ⁠thefrankermessage.com/subscribe⁠⁠⁠ 📍 Visit my website: ⁠⁠thefrankermessage.com⁠ ⁠📧 Email me: ⁠[email protected]⁠) 🔗 Find me on ⁠LinkedIn ⁠or ⁠Instagram⁠: @mariellafranker

In this intimate monthly update, I'm sharing the evolution of my coaching practice and this podcast as we head into summer. While I'll be taking a podcast break in August, I'm excited to continue working with clients and developing new programs that better serve our community of thoughtful explorers. Last month's Habit Building Basics taster sessions revealed how powerful it is when introverts build habits aligned with their natural energy patterns. We explored the fundamental differences in how introverts process information internally before sharing ideas with others, and how this understanding can transform our approach to creating sustainable habits. As an introvert myself, I'm currently in what I call the "connecting the dots phase" with my business - that nervous energy when you sense things coming together in your mind, but can't quite articulate them clearly yet. This reflective process takes time and can feel frustrating, but it's essential to honor this uniquely introvert way of processing and integrating information. After months of careful reflection, I've clarified my mission: I help cross-cultural introverts build sustainable habits so they can grow and find fulfillment in their careers without exhaustion or guilt about how they spend their time. My focus is now specifically on supporting introverts who navigate multiple cultural contexts - whether you're working in multicultural environments, have relocated internationally, or professionally engage with diverse cultures. I've worked with literature scientists amplifying marginalized voices, diplomats transitioning between countries, and academics adapting to new cultural settings. The habit-building approaches I teach are designed specifically for the introvert mind, recognizing our need for deeper processing time, meaningful connections, and sustainable energy management. By working with your Natural Advantage® rather than against it, you'll discover how to create lasting habits that support your growth without burnout. The podcast will return in September. In the meantime, you might see new content formats as I experiment with different ways to serve this community. Thank you for being part of this journey. Remember that as introverts, our strength lies not in forcing ourselves into extroverted systems, but in creating thoughtful practices that honor our unique processing style. Connect with me via email, Instagram, or LinkedIn before the next episode. Have a wonderful summer of exploration! #IntrovertHabits #CrossCulturalIntroverts #HabitBuilding

Hi there, explorers! This month has been all about getting things ready for the Habit Building Basics Tasters that are happening next week. Most of my time working hours has been going towards that. You can sign up here: ⁠https://go.thefrankermessage.com/welcometobacktobasics⁠ On a personal note, we're doing some small renovations and it's pretty messy in our home. Our son has a tent going on in the living room, he calls it his secret laboratory... My son and I are also participating in the five-kilometer, four-day walk (avond 4 daagse). It's a big thing in the Netherlands. 5 km is a lot for a little kid – it takes us about 2 hours. But it’s actually a lot of fun and the whole neighborhood comes out, people stand along the sidewalks to give candy to the kids and cheer you on. Today is the last night, wish us luck! Instead of our usual monthly update, we’re revisiting a previous episode this time. I’ve been talking to a lot of people about Building a Second Brain(BASB), the book by Tiago Forte. This is a topic that a lot of people are interested in. It's one of the most popular episodes of the Exploring Introvert, so this topic is definitely going to come back! Let’s revisit the previous episode where I tell you all about Tiago Forte’s system and maybe it can give you some ideas of how BASB could be helpful to you.

** If you found this podcast helpful, please share it with a friend! I'll be super grateful and your friend will be happy that you thought of them too 🤗 **

Breaking a Bad Habit: An Introvert's Journey from Social Media Exhaustion to Mindful Language Learning Ever found yourself doom scrolling through social media when you're exhausted, only to feel more drained afterward? As an introvert and certified habit coach, I discovered one day that I was spent 6 hours on Instagram reels. It was a wake up call! What started as a way to "relax" turned into a vicious cycle of exhaustion and procrastination. In this video, I'll share my personal experience and the science behind breaking a bad habit. You'll learn: Why the 21-day habit building rule is actually a myth (but can still be useful!) How to use the science of habit loops to transform your habits A practical example of how I replaced social media doom scrolling with more productive activities Why consistency matters less than you might think