Tova Cotton Coaching

Tova Cotton Coaching 🫠 Overthinking everything? Always on edge?

I help you go from spiraling → steady, so you can actually enjoy your life.
📞 Book a free consult ↓
https://www.emilyhebnercoaching.com/consultation

🥱 It’s 11pm. You know you’ll regret it.But the “next episode” button draws you back in and three episodes later, it’s 2a...
08/14/2025

🥱 It’s 11pm.

You know you’ll regret it.

But the “next episode” button draws you back in and three episodes later, it’s 2am. 😲

The next morning, you think:

“I wish I could have those three hours back.”

And—because you’re human—you also think:

“I can’t believe I did that again.”

You tell yourself it’s just Netflix, but you can feel it:

•The frustration at yourself.

•The groggy fog that follows you into the day.

•The quiet dread that maybe you aren’t in control of your own habits.

Here’s the truth: it’s NOT about Netflix.

It’s about the tiny tug-of-war between short-term comfort and long-term care.

In coaching, we:

✨Get to the real “why” — not the fake surface one (“I just like the show”), but the part of you that’s seeking escape, numbing, or an energy boost.

✨Build awareness without shame — so you can catch the moment before autopilot takes over.

✨Create a doable shift — swapping the “ugh, I did it again” cycle for the satisfaction of ending your day on your own terms.

Why this works:

Because we’re not forcing you to “be more disciplined” (*you’ve tried that*).

We’re rewiring how you relate to your choices—so rest, presence, and alignment actually feel better than the binge.

And when it feels better, you don’t have to white-knuckle it.

You just… choose differently.

It’s really that simple. I’ve helped many clients through these struggles.

And I’m ready to help you too. ♥️

💬♥️ Do you read romance novels? The main character’s life is falling apart — the big misunderstanding, the heartbreak, t...
08/13/2025

💬♥️ Do you read romance novels?

The main character’s life is falling apart — the big misunderstanding, the heartbreak, the part where you want to yell, “Just freaking TALK to each other!”

Your stomach’s in knots… but you keep turning the pages.

Because you know it’s going to work out.

You don’t know how — the author hasn’t shown you yet — but you trust it will.

That’s what coaching has taught me.

Last year, a client told me she felt stuck in a job that drained her.

She couldn’t see any way forward.

Six months later, she’s in a new role she loves, making more money, and with a boss who values her.

She didn’t know the “how” when she started — but it worked out.

Life hands you plot twists.

You can’t see the ending.

Often you can’t even imagine the path!

AND it always works out. ♥️

If it hasn’t worked out yet it’s because it’s not over. 🫂

☮️ You say you value peace.So why does your calendar look like a game of Tetris played on HARD mode?Why do you come home...
08/07/2025

☮️ You say you value peace.

So why does your calendar look like a game of Tetris played on HARD mode?

Why do you come home at night craving stillness but end up

•face-planted in the couch
•scrolling reels
•half-watching Netflix,
•and forgetting if you even ate dinner?

Here’s what I see over and over again:

You don’t CHOOSE peace.

You COLLAPSE into survival.

🧠 You’ve been on all day. Overdoing. Overgiving. Overfunctioning.

So by the time the day ends, your system is TOAST.

You don’t have the capacity left to choose the things that feel good:

Reading. Journaling. Connecting.

Even just sitting on the porch with your own damn thoughts.

You want peace.

But your body doesn’t know how to receive it yet. 🫂

Because for so long, doing more felt safer.

Busy felt productive.

Numbing felt easier than feeling.

💬 Peace isn’t just a value.

🪶 It’s learning how to slow down without shutting down.

It’s learning to pause before you crash.

To notice when you’re slipping into autopilot.

To build rituals that restore, not just distract.

It doesn’t happen by accident.

It happens when you stop trying to earn your way to peace—and start practicing it.

There is nothing wrong with Netflix and ice cream for dinner.

But I want you to consciously CHOOSE that, decide on that.

✨ If your evenings feel like a uncontrolled slow-motion shutdown, and peace feels like a “someday” fantasy—you’re not broken.

You’re just exhausted. I can help.

The first step is reaching out 💌

Somewhere along the way, my brain got the message that shame = accountability.Like… if I don’t feel bad enough about som...
08/05/2025

Somewhere along the way, my brain got the message that shame = accountability.

Like… if I don’t feel bad enough about something I did (or didn’t do), I won’t change.

Or if I don’t make someone feel bad when they mess up, they won’t take it seriously.

Because shame can look like it’s keeping us in line.

But it actually shuts us down.

🙁 Shame makes me afraid to try again.

🤐 It makes it hard to learn from mistakes.

😬 It doesn’t help me grow—it just makes me feel stuck and small.

And still… there’s a part of me that thinks, “If I stop using shame, things will fall apart.”

That’s the belief I’m unwinding right now.

Not by being mad at myself for believing it (because hi, that’s more shame).

But by being honest about it, here, with you.

🥷 Shame and stealth beliefs can’t survive in the light of acknowledgment.

I am learning new ways to stay accountable.

Ways that don’t involve beating myself up.

Because what I really want isn’t to be let off the hook.

💥 It’s to be held to my values—without having to abandon myself to do it. 💥😲💗

08/02/2025

We can’t grow and do better when we are stuck in shame. And yet we still are operating like we can shame people (and ourselves) into doing better. ✋ Stop. It doesn’t work. Ready to try something different? https://www.emilyhebnercoaching.com/consultation

My ideal clients are either do-ers or people who want to become do-ers. This work requires that we get off the sidelines...
08/02/2025

My ideal clients are either do-ers or people who want to become do-ers.

This work requires that we get off the sidelines and into the game.

It’s messy and hard, and the only way to a satisfying life.

07/31/2025

Names changed to protect the innocent. 🙄 And seriously, do the thing *now*. Need support starting, doing, FINISHING? Let me know~ we can do it together. ♥️

Freaked out by CONFLICT? This one is for you. Let’s work together and figure out the root cause of your fear.Because whe...
07/28/2025

Freaked out by CONFLICT? This one is for you.

Let’s work together and figure out the root cause of your fear.

Because when we avoid conflict we create more conflict.

I want you to live the big, beautiful OUTLOUD life you dream of.

And you can’t have that when you avoid feeling emotions.

Ready to tackle this beast? Reach out and book a call. ☎️♥️

https://www.emilyhebnercoaching.com/consultation

What trips you up when you think about asking for coaching?• Are you waiting for things to calm down before starting?• A...
07/23/2025

What trips you up when you think about asking for coaching?

• Are you waiting for things to calm down before starting?

• Are you waiting for a sign from the universe?

• Are you worried about how much it will cost?

• Have you tried other approaches and been disappointed?

• Are you worried that it won’t work for YOU?

All of these things are figureoutable.

AND the reasons you don’t feel ready are
ALSO the reasons you need coaching.

Our brains offer up confusion when we think about doing something new and unknown.

And that confusion is slowing down and muddling the rest of your life.

On our very first call together (the free consultation call), we discover what’s going on and what’s holding you back.

And I give you the PRESCRIPTION for how to get unstuck.

We then spend the next 6 months coaching together every week on everything that comes up while you’re creating the life you want.

You will never feel ready, jump in anyways. The water is warm. ♥️

It’s the perfect time for a transformation.

Schedule a call with me: https://www.emilyhebnercoaching.com/consultation

Credit: Internet People

And this folx, is why we need COACHING 💥
07/22/2025

And this folx, is why we need COACHING 💥

You get to choose.You CAN carry life like a heavy burden: 😡 blaming others😵‍💫spinning in indecision🌊 drowning in overwhe...
07/17/2025

You get to choose.

You CAN carry life like a heavy burden:

😡 blaming others

😵‍💫spinning in indecision

🌊 drowning in overwhelm

OR you can work with what’s in YOUR control.

✨You can treat every mistake like data.

✨You can let the hard moments shape you—not subsume you.

Because life is ALWAYS gonna be about 50/50:

Half challenge. Half ease.

No matter what.

When you stop bracing against the hard and start moving with it, even the messiest parts start to feel MEANINGFUL, and purposeful.

Not easier.
But lighter.
Free-er

And You’ll LIKE YOURSELF MORE because of who you’re becoming through it all.

Address

4603 Shannon Hill Road
Columbia, VA
23038

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm
Sunday 9am - 6pm

Telephone

+18045561509

Website

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