The Mental Offload Podcast
The Mental Offload podcast is the podcast for women who want to excel as leaders without sacrificing a fulfilling life. Whether you’re struggling with imposter syndrome and perfectionism at work, mom guilt, or the overwhlem of the mental load of parenthood, the Mental Offload podcast offers both evidence-based strategies and real-world strategies for high-achieving women. Combining business leadership, feminism, and coaching tools, we’ll have important conversations about passions, priorities, perseverance and power. Hosted by Shawna Samuel, Yale MBA and Certified Feminist Coach.
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Why You're Not Getting Promoted
09/02/2025
Why You're Not Getting Promoted
You’ve been angling for a promotion. And it should be yours. You’ve got strong results. Good performance reviews. You get along with your colleagues. And yet…that promotion still hasn’t come. What’s going on here? Is it bias? A boss who’s not advocating for you? Some hidden secret handshake you haven’t mastered? Let me be clear: You’re probably not imagining it. Vague, coded feedback like “be more strategic” or “your communication could be sharper” is all too common. And yes — bias exists. So do clueless (or overwhelmed) managers who don’t champion you. But, here’s the other part of the equation: there is a playbook for getting promoted. What’s often missing — and what this week’s episode breaks down — is the strategy behind what actually gets women promoted into leadership. After coaching nearly 100 women into Director, VP, and SVP roles, I’ve identified 3 things you must have to get from ready on paper to “yes, promote her already!” In this episode, I’ll walk you through the real stories of three incredible women who thought they were doing all the right things — and still hitting a ceiling. And how understanding the promotion playbook took them from vague feedback and stalled momentum… to clarity, recognition, and the next level. If you’ve been stuck in the waiting game — or feel like you’re constantly proving yourself with no clear payoff — this episode is your roadmap forward. What You'll Learn: Why just “doing great work” often isn’t enough — and can actually trap you where you are Move over, mentors…women need sponsors The 3 forms of capital your promotion is riding on Leaving behind the “good student” mentality, so you can get ahead For more information, visit
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Offense and Defense at Work
08/19/2025
Offense and Defense at Work
You’re presenting your big recommendation. You’ve prepped. You’ve practiced. You’ve got the room’s attention. And then… Someone pushes back. Challenges your approach. Questions your recommendation. Suddenly, you find yourself on the back foot. Nervous. Stammering. Feeling defensive. But unable to defend yourself well. I see this same pattern with so many brilliant women. They’re strong on offense: those moments when they’re in control of the narrative. They’ve mastered the prep, the pitch, the polish. But when the unexpected happens? When someone else takes the (conversational) ball? Their confidence collapses. They’re trying to sell their ideas while feeling like a huge imposter. Have you been there? If so, I’m 90% sure it’s not because you lacked preparation. Or weren’t good enough at your job. It’s because you hadn’t honed your “defensive game”. Defense is not about the perfect comeback. It’s about keeping your footing when someone else intercepts the ball. It’s about facing a challenge with confidence. And it’s about knowing that just because someone else has the ball, it doesn’t mean you’ve lost the game. This week on The Mental Offload podcast, I’m breaking down what “playing defense” looks like in leadership. And why it might be the missing skill that unleashes your confidence. Because even the greatest players don’t always control the ball. But they do know how to get it back in their court. By the end of this episode, you’ll see pushback in a whole new way. Not as a threat, but as part of the leadership game. What You'll Learn: The difference between offense and defense at work (and why both are critical for your confidence) How over-focusing on “preparation and delivery” leaves you surprisingly unprepared A simple mindset shift that helps you stay grounded when challenged Practical ways to develop your defensive game For more information, visit
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5 Key Times to Rethink your Personal Brand and Executive Presence
08/05/2025
5 Key Times to Rethink your Personal Brand and Executive Presence
Even the most capable leaders fall into this trap: You evolve professionally—get promoted, shift roles, step into a new organization—but keep showing up the same way you always have. You end up trusted for execution. Valued for your solid judgment. Respected for your work ethic. But still, something’s off. You’re not quite getting the traction you expected. You’re recommendations are getting overlooked. You’re still getting treated as a “junior”, even when your title is “senior”. It’s so frustrating—because you think you’re doing all the right things, but they’re getting the wrong reaction. That’s exactly the problem. Your executive presence and personal brand can’t stay frozen in time. As your career evolves, so must the way you show up. In this week’s episode of The Mental Offload Podcast, we’ll dive deeper into five key moments when it’s critical to reassess your leadership brand and executive presence — and how high-performing women often miss these cues. Have you ever heard yourself saying things like: “I don’t need to ‘manage my brand’—my work speaks for itself” “Why am I getting so much pushback, when I know I’m the expert?” “I just returned from mat leave and everyone seems to be treating me differently” These are clues that it might be time to evolve. We’re talking about the difference between being seen as competent and being seen as a leader. And why smart, experienced women sometimes cling to a personal brand that’s too junior. What You'll Learn: Why your personal brand isn’t about image—it’s about how others describe you when you’re not in the room The 5 professional moments where a “set it and forget it” brand will quietly hold you back How to shift your executive presence without losing your authenticity Specific language and behavior cues that support your brand at the next level This isn’t only about performance. It’s about power — and how you can use yours with confidence and impact. For more information, visit
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Part-Time Pitfalls
07/22/2025
Part-Time Pitfalls
There’s no sugar-coating it. Most jobs are relentless. Even greedy. You’re not imagining it. It’s very real. (In fact, Claudia Goldin won the 2023 Nobel Prize in Economics for her work highlighting the impact of demanding jobs on the careers and earnings of women.) One potential solution: going part-time. For many women, this is the holy grail of work arrangements. A little less pressure at work, a little more space to breathe at home. It sounds so reasonable. And when you're running on fumes, it's hard not to dream about a schedule that doesn’t have you overstretched to the point of burnout. But the reality of part-time isn’t always what it’s painted to be. Going part-time doesn’t always lead to less stress — and in some cases, it can make work-life balance even harder. This week on the podcast, I’m pulling back the curtain on what really happens when high-achieving women shift to part-time work. Not to scare you, but to prepare you — so you can make your next move with clear-eyed confidence, not wishful thinking. Over the years, I’ve coached dozens of brilliant women through this very decision. Some chose to go part-time with no regrets. Others looked at the reality and decided it wasn’t going to be the quick fix they were hoping for. What made both these groups happy about their choices? Not luck. Strategic decisions. If you’ve been contemplating (or fantasizing) about going part-time, you’ll want to tune in for this. What You'll Learn: Why part-time roles often don’t reduce your workload — and 2 other common pitfalls A decision-making framework to help you assess if part-time is really the right path for you What to say (and ask) at work and at home so your “part-time” life doesn’t become “double time” under a different name A smart way to go “pretend part-time”, without a single tough negotiation on hours For more information, visit
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Power Moms with Joann Lublin
07/08/2025
Power Moms with Joann Lublin
If you’re a working mother with a demanding job, you’ve probably asked yourself: Is this sustainable? Am I doing enough? How do successful moms make this all work? One journalist has some answers to share. This week, I’m joined by Joann Lublin, Pulitzer Prize-winning journalist, Wall Street Journal contributor, and author of Power Moms: How Executive Mothers Navigate Work and Life. Joann has been studying working mothers for decades. She’s seen firsthand how the expectations, demands, and even the guilt have evolved across generations. She’s lived it, too. In fact, back in 1980, she wrote an op-ed for the Wall Street Journal about her experiences as a working mother. Her piece ruffled quite a few feathers – some hate mail even suggested she should never have had kids – and the blowback almost led her to quit her prestigious job. The times have changed, but even today, the core struggle remains: How do we build meaningful careers and be present for the people who matter most? What’s striking about Joann’s work is that she didn’t just speak to one kind of mom. She interviewed high-achieving women across a range of industries, backgrounds, and family setups—along with their adult daughters—to understand what actually helps working mothers work best. And she’s clear: The idea of “balance” is due for an upgrade. In this conversation, Joann shares hard-won insights and surprising findings from women who’ve made it to the top—and stayed grounded. If you’ve ever wondered whether it’s possible to build a life that honors your ambitions for your career and your family, listen in. What You'll Learn: Why “balance” is the wrong goal (and what to aim for instead) 4 proven ways to ditch the mom guilt How today’s ambitious mothers differ from their trailblazing predecessors This episode is packed with practical takeaways, while staying candid about the systems we’re working within. For more information, visit
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Noble Excuses with Elizabeth Sherman
06/24/2025
Noble Excuses with Elizabeth Sherman
As kids finish off the school year, I’m looking back in awe how much they’ve grown and accomplished this year. And then, the proud reverie is interrupted. It’s like a split screen where I see my own stalled progress. And feel a giant ugh in the pit of my stomach. I see the goals I meant to prioritize this year — consistent exercise, healthier meals, getting to bed by 10pm. On some of them, I’m doing great. On others…it’s not pretty. When life is going at full speed — school breaks, work travel, a sudden realization that no one is available for pickup on Thursday — it’s easy to feel like you’re falling short. But as you try to offer yourself grace, you hear a voice of doubt: “Am I letting myself off the hook here?” In this week’s episode of the podcast, I sit down with midlife health coach Elizabeth Sherman to talk about this exact dilemma: how high-achieving women judge themselves when real life gets in the way of their goals. We get into the cultural conditioning that rewards a “no excuses” mindset—and how that plays out when you’re just trying to get through the week without collapsing by Thursday night. We unpack why it’s so hard to discern when you're giving yourself a pass...and when you actually need to pause. If you’ve ever struggled to tell the difference between reasons and excuses, this is one you’ll want to hear. What You'll Learn: A smarter way to think about “no excuses” culture—and how it may be hurting your energy and your goals A practical lens to tell the difference between a reason and an excuse (no shame, just clarity) What resistance can teach you when your motivation dips How to set high standards without running yourself into the ground This one is honest, compassionate, and a little bit of a reframe. For more information, visit
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How to Beat Burnout as a Working Mom with Lori Oberbroeckling
06/10/2025
How to Beat Burnout as a Working Mom with Lori Oberbroeckling
From the outside, it probably looks like you’re doing it all—and doing it well. You’ve checked all the boxes: crushing it at work, holding things down at home, maybe even taking on a volunteer project or two. But on the inside? You might be asking yourself: How much longer can I keep going like this? In this week’s episode of The Mental Offload, I sit down with Lori Oberbroeckling—senior corporate leader, mom of four, author of Secrets of Supermom, and someone who’s lived through the very burnout she now helps other women recover from. We’re talking about that dangerous space high-achieving women fall into when busy becomes a badge of honor, and even the things we once loved start to feel like obligations. You catch yourself saying, “It’s just this week, next week will be better”...for months on end. Meanwhile, your energy is slowly draining away. What You'll Learn: The often-overlooked early warning signs of burnout for working mothers Why being overloaded doesn’t mean you’re a failure How to set boundaries without blowing up your life What parts of the ‘supermom’ label to embrace Burnout isn’t inevitable. Listen in for Lori’s inspiring take on the small changes that can steer you out of burnout. For more information, visit
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Running Behind
05/27/2025
Running Behind
Go getters always manage to get it done. But for some of you, it’s often “just in the nick of time”. Are you jumping from one last-minute push to the next late-night sprint? Have you convinced yourself that this is simply the cost of being successful, high-achieving, and in demand? I know, I know. You want to focus on the result: you’re meeting deadlines. Getting s*** done. I used to tell myself I “worked best under deadline”. But, then I realized my processes were keeping the stakes high and the stress higher. “Cutting it close” isn’t a productivity strategy. It’s a disordered way of working. And over time, it chips away at your capacity, your confidence, and possibly even your credibility — even if you're still technically delivering. In this episode, I pull back the curtain on a mindset that many high-performing working mothers assume is unavoidable: Working with zero margin. It looks like constant pressure. And maybe taking pride in being able to handle “whatever comes your way” — while always operating at the brink of burnout. Here’s the hard truth: Constant urgency may make you feel productive, but it’s actually a slow drain on your leadership and your talent. We’re not talking about dropping the ball. We’re talking about getting it down the field more effectively. What You'll Learn: Why “just-in-time” delivery erodes trust — even when the work is technically on time The hidden tax of trying to “do it all” without the right support Why your adrenaline-based productivity is blocking your creativity and long-term strategy How to start creating margin and lead time — and why it’s the key to peace, polish, and presence For more information, visit .
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Nervous System Regulation (Part 2), with Jane Pilger
05/13/2025
Nervous System Regulation (Part 2), with Jane Pilger
If you've ever found yourself trying to stay calm in a heated meeting—or keeping your cool with a tantruming child—you know: try harder is not the answer. In this week’s episode of The Mental Offload, I continue my powerful conversation with nervous system expert Jane Pilger. We dive deep into how you can regulate your nervous system—and help others regulate, too—even in the midst of difficult conversations. We explore the real reason emotional spirals happen, even when we think we’re "fine." More importantly, you'll learn how to work with your body’s built-in systems to stay grounded, even when the world around you is anything but. This is about leadership from the inside out—whether you're managing a colleague gone rogue, an adult toddler, or an actual toddler. What You'll Learn: The critical difference between feeling safe and actually being safe (and why it matters for every conversation you have) Why "tough love" doesn’t work (and what does) How to use co-regulation intentionally—at work, with your kids, and with your partner What to do when the person you're talking to isn't capable of rational discussion in the moment If you want to lead with more presence, power, and peace…this episode is a must-listen. For more information, visit
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Nervous System Regulation (Part 1), with Jane Pilger
04/29/2025
Nervous System Regulation (Part 1), with Jane Pilger
As working mothers and high achievers, we are trained to keep pushing through—no matter the cost. On top of that, you’ve probably been told at some point that the best way to be taken seriously as a woman in leadership is not to show any emotion. That can lead you to keep pushing down your emotions. But those pesky emotions often refuse to be silenced. That’s why I recently sat down with nervous system expert Jane Pilger to demystify a topic you’ve heard about but may not fully get: nervous system regulation. No doubt, you’ve heard about the benefits of nervous system regulation for your children. But, did you know that it’s a skill that the most trusted leaders employ pretty much daily? We break down why one key to effective leadership—at work and at home—starts with staying in control of your own internal state. When you understand how your nervous system works, you stop fighting yourself and start moving forward with more ease and confidence. This isn’t about "fixing" or eliminating your emotions. It’s about working with your body and mind, not against it. What You'll Learn: What is your nervous system “home base”, and how do you know if you’re in it? Why willpower and pushing through don’t help Practical tools you can use in stressful moments Why expanding your “emotional capacity” is a core leadership skill This conversation is packed with simple, practical strategies you can use immediately. Tune in now and learn how to lead from a place of calm strength—no ice baths or meditation cushion needed. For more information, visit
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Magical Schedule Thinking
04/22/2025
Magical Schedule Thinking
You start the week with a color-coded calendar, clear priorities, and the best intentions. But by Wednesday, things are already going off the rails. You’re already working through lunch, but you’re about 4 tasks behind where you intended to be. Loads of high-achievers get sucked in by the same culprit: Magical schedule thinking. Magical schedule thinking is what happens when you underestimate how much time things will take, and end up overcommitting yourself in the process. You convince yourself you can knock out a killer presentation in exactly one hour. Which would work in a world where there was no inbox pinging you, or colleagues interrupting you. Your motivation isn’t the problem. Your math is. Instead of working harder to try to grind it all out, you need to understand how to unwind the magical thinking. So that your schedule works for you, instead of against you. When you learn to ditch the magical schedule thinking, you’ll finish the day feeling accomplished, not defeated and overwhelmed. What You'll Learn: The hidden reasons we overload our calendars (even when we know better) How to spot the telltale signs that you’ve slipped into magical thinking A simple, four-step approach to creating an intentional, doable schedule Replacing overwhelm with a powerful feeling of control over your time You can’t create more hours in the day. But you can change how you show up for them. Listen to the full episode now. For more information, visit
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Preparing for a Mid-Level Management Job Interview
04/15/2025
Preparing for a Mid-Level Management Job Interview
When’s the last time you interviewed for a job? Maybe it’s been a few years. Or even a few promotions ago. If so, you need to know that the interview game evolves as your career evolves. At the mid-to-senior level, interviews are no longer about proving you’re a go-getter who can do anything. As you get more senior, interviews are about something different: Showing up as the leader who can drive results, influence outcomes, and represent your employer with authority. That shift requires a completely different approach. In this week’s episode of the podcast, I’m breaking down what it really takes to nail your next job interview—from how to tell your story, to the questions you should be asking (and avoiding), to how to walk into that conversation truly knowing you’re a catch. Because it’s less about knowing the ‘right’ answers, and more about showing that you’re a high-impact leader. If you’re even thinking about a job change in the next 6–12 months, this episode is required listening. What You'll Learn: How to prep for mid-career interviews (especially when it’s been years since your last interview) The mindset shift that separates the loyal (junior) team player from the confident (senior) leader Crafting smart questions that position you like a strategic peer, not a hopeful applicant The four examples every woman should have ready to go (including how to structure them for maximum impact) Whether you’re actively interviewing or just want to be ready when the right opportunity comes knocking, this episode will help you bring your A-game to your next job interview. For more information, visit
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3 Phases of Change
04/08/2025
3 Phases of Change
Ever catch yourself spiraling with frustration after a tense meeting... and think, “Why didn’t I stop myself sooner?” Or maybe you’re trying to create an exercise habit, and find yourself skipping out most of the time. You’re not alone. And these “fails” don’t actually mean you’re failing. As women who are used to crushing big goals — especially those who’ve succeeded by pushing through and hustling hard — we can be our own worst critics when it comes to building new habits. You might think it helps. But here’s the thing: changing habits comes in phases, and the early phases might look like “fails”. Unless you know what to look for. This week on the podcast, I’m walking through a powerful three-phase framework that explains exactly what’s happening when you’re trying to change thought patterns or habits—and why your progress may be non-linear, even when you're right on track. What You'll Learn: Why noticing your thoughts after the fact is actually a sign of progress How to navigate the messy middle, when you can see the pattern happening in real time but can’t seem to stop it Why “gathering the data” is necessary to successfully move through the phases of change For more information, visit
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Dealing with Difficult Colleagues: The Underminer
04/01/2025
Dealing with Difficult Colleagues: The Underminer
Ever had a colleague who keeps cutting you out of the loop? They conveniently “forget” to invite you to key meetings. They drop you from email chains. Or withhold information that you need to do your best work. Some of them do this so subtly, you may even start to doubt whether they do it on purpose. But regardless, it’s beyond frustrating. It’s impacting your ability to perform. And it’s impacting how you feel about your job. Dealing with an underminer is tricky. Especially if you’re a leader. Asking your boss to intervene risks seeming like you can’t handle it. And you can’t simply go rip the underminer a new one (as much as you might fantasize about it). So what do you do? Some of the worst leadership advice I’ve heard is on this topic: “tell your colleague how their bad behaviour makes you feel.” This advice is great for couples therapy. But it’s awful advice for the workplace. But, fear not. This week, I’ll break down exactly why this doesn’t work with an underminer. And how you can successfully navigate this workplace challenge in a way that gets results and wins respect. What You'll Learn: Why the typical advice ends up backfiring…and undermining you Framing the discussion so that you get results (from the culprit) and backing (from the boss) The exact script to use to address a colleague’s shady behavior A simple bonus question to make your conversation even more effective If you’ve ever had to deal with a colleague who plays the undermining game, you’ll want these techniques in your toolkit. For more information, visit
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Moms on Strike
03/25/2025
Moms on Strike
We’re living through a historic backlash against women and minorities. You don’t have to live in the US to feel it. Global companies are rolling back DE&I initiatives. Executives are promoting a “work harder and be in the office” ethos. And there’s the subtle insinuation that working mothers should be grateful for any flexibility we’re given at work. And any “help” we’re given at home. As if our hard work and value aren’t obvious. In 1975, Icelandic women found themselves in a similar moment. They walked off the job and out of their homes for a full day strike. What happened next reshaped an entire country’s future for gender equality. Most working moms won’t create change by simply walking off the job. But, inspired by the Icelandic example, we can take strategic steps to create change—at home, at work, and in our societies. As long as women are quietly picking up the slack, systems don’t change. What would it look like if women refused to keep ‘doing their part’ to hold things together? This week on the podcast, I’m sharing what it means to “go on strike” as an act of leadership, and how large and small acts of resistance can become the spark for lasting change. What You'll Learn: The power of “micro strikes” and saying ‘no’ What Iceland’s women’s strike teaches us about collective action and leadership The link between strikes and burnout prevention Leveraging the power of networks and communities to advance gender equity If you’re ready to lead differently—and stop carrying a load that’s not yours—this is an important episode. We can see gender equality in our lifetime. But only when we work (and strike) together. For more information, visit
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The New Rules of Hybrid Work
03/18/2025
The New Rules of Hybrid Work
If you work in a hybrid environment, you know some things are easier: Less time spent commuting. Fewer interruptions. The ability to pop a load of laundry in. But hybrid work also presents its own difficulties, like: How do I get the right visibility for my work? How can I show strong executive presence over Zoom? How can I build relationships with people who are 3 time zones away? Without face time, hallway chats, and those informal “meetings after the meeting,” it’s easy to get overlooked, even when you’re delivering outstanding results. Standing out in the hybrid world requires different tactics. But what, exactly, do you need to do? In this week’s episode of the podcast, we’re tackling this head-on. You’ll learn how to stand out in a hybrid environment without overextending yourself or sending a ba-jillion Slack messages. This is about dialing your leadership in, in a way that works for the realities of hybrid work. What You'll Learn: How to build visibility, presence, and your network - even when you’re not in the same location Actionable strategies that help you stand out, without overextending yourself Why boundaries become more important in the hybrid space - and how they can improve your executive presence and personal brand If you’ve been wondering how to stay visible and sane in this new era of work, this episode is for you. For more information, visit
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Cinderella Syndrome
03/11/2025
Cinderella Syndrome
Cinderella syndrome is the ultimate corporate fairy tale. The belief that if you do your work perfectly, take on more responsibilities without complaint... ...one day, Prince Charming (aka a powerful leader in your company) will discover your talent and rescue you. With the glass slipper of a promotion in hand. Women have been fed a version of this corporate fairy tale since childhood. If you want to get ahead, you're told you should: ✳️ deliver exactly what's asked of you ✳️ keep your head down (and smile) ✳️ be lucky enough that someone notices and chooses you This mindset has created an epidemic of strong, capable, ambitious female leaders… ...who are chronically overworked, burned out, and strung along with perpetually out-of-reach promises of promotion. This week, I sit down with Dr. Shaheena Janjuha-Jivraj, associate professor in entrepreneurial leadership and diversity at HEC Paris in Doha to discuss these dynamics and more. One of the first to write about Cinderella Syndrome, she shares her expertise in gender dynamics, leadership, and how to escape the fate of a modern Cinderella at work. What You'll Learn: How the Cinderella story keeps us waiting on “Prince Charming” in the workplace The double bind for female leaders, and how we’re encouraged to play “nice” How leaders can break out of Cinderella syndrome and claim their power I can’t wait for you to hear this powerful episode. For more information, visit
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Reinvention
03/04/2025
Reinvention
Have you ever looked at your life—your job, your routines, maybe even your entire identity—and thought, I want to hit the reset button? That feeling isn’t a crisis. It’s a calling. To reinvent yourself. But that word, reinvention, comes with some baggage. We’re taught that our careers (and lives!) should follow a linear path. Get the job, climb the ladder, get the kids into a top college, and retire happily ever after. But the reality? Growth isn’t linear. And reinvention isn’t just possible—it’s necessary at certain points in life. Whether your reinvention is sparked by a quiet glimmer (“I wonder if we could live abroad for a while?”) or a burning urge (“I can’t do this job anymore”), it’s an opportunity. To build your life more authentically. The challenge: our brains are wired to resist big change. So, on this week’s episode of The Mental Offload Podcast, we’ll break down what to do when you have the calling to reinvent yourself: what reinvention really means, why it feels so hard, and how to navigate it in a way that energizes instead of depletes you. What You'll Learn: A pivot vs. a reinvention - which do you need? Why reinvention feels so hard and how to make it feel less daunting The key skills and mindset shifts that make reinvention possible at any stage of your career Practical steps to explore reinvention without burning everything down overnight If you’re feeling the nudge (or the full-blown urge) to reinvent, this episode is for you.
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Overcompetence
02/25/2025
Overcompetence
Have you ever been so good at what you do that you somehow ended up with all the work? At the office, everyone needs you to proofread the documents before they go to the client. At home, everyone asks you where to find things. Or how to book a dentist appointment. You’re the safety net, the problem solver, the one who ensures things don’t fall apart. And, while you feel good about how competent you are, you resent that the people around you aren’t operating on the same level. You don’t want to be responsible for it all. And yet, if you step back, things might actually go wrong. If this sounds like you, you may have fallen into the overcompetence trap. In this week’s episode, we’re diving into the hidden cost of being too capable—and how overcompetence leads to burnout, resentment, and stalled career growth. What You'll Learn: The four signs that you’re stuck in the overcompetence trap Why high-achieving women are more likely than others to get stuck in the trap How overcompetence quietly sabotages your career and personal life Practical steps to reclaim your time and energy—without letting things fall apart If you’re tired of feeling stretched too thin but don’t see a way out, this episode is for you. For more information, visit
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The War on Working Parents
02/18/2025
The War on Working Parents
Working parents are in crisis right now. And at the root of it? Systems that penalize working parents, by pretending that we still live in societies where one parent (usually the mother) is on call at home. Childcare in the US is a prime example of this. It costs as much as a second mortgage. The waitlists are ridiculous. And that’s assuming you don’t live in one of the “childcare deserts” where licensed daycare is more than an hour away. For many parents, the stress of juggling work and care is reaching a breaking point. A new report from Care.com reveals just how bad it’s gotten: Families spend an average of 40% of their household income on childcare 90% of parents say they’ve lost sleep over care challenges Nearly a third of parents have considered suicide or self-harm due to caregiving stress (!!!) Statistics like these reveal just how bad working parents are suffering right now. If it feels like a war against working parents…well, you’re not wrong. In this episode, we take a hard look at why the system feels rigged against working parents, and what we can learn from other countries that do it differently. Because other countries have managed to find solutions that support—not punish—working parents. What You'll Learn: Why the U.S. used to have a national daycare system—and how it disappeared overnight How countries in Asia and Europe approach caregiving infrastructure, and how culture supports – or wages war on – working parents What you can do to push for better policies—and protect your career in the meantime. The way we structure care isn’t inevitable. It’s a choice. And it’s time for change. For more information, visit
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Bandwidth is Your Most Critical Asset
02/11/2025
Bandwidth is Your Most Critical Asset
Most people think time, money, or energy is their most valuable asset. But what if the real key to success and ease is something else? There’s something even more critical—and most of us are running dangerously low on it. That resource is bandwidth. Bandwidth is the combination of your time and mental capacity. It’s what allows you to make good decisions, focus, and show up fully. Without bandwidth, life feels like a constant scramble. You find yourself, reacting instead of leading, and ending the day too drained to do anything but scroll on your phone. For women balancing demanding jobs and families, we’ve come to accept bandwidth depletion as normal. We’re expected to take on more, stretch ourselves thinner, and keep going no matter what. But the cost is high. When your bandwidth is maxed out, you don’t just lose efficiency. You lose your ability to think strategically, to be present with your family, and to step into the leadership roles you deserve. This isn’t just personal. It’s systemic. When women are overstretched, we don’t have the capacity to challenge the structures that keep us in this cycle. We don’t push for promotions, negotiate better pay, or fight for policies that would ease the burden. Reclaiming bandwidth isn’t just about making life easier—it’s about power. What You'll Learn: Why bandwidth—not time or money—is the real key to getting ahead How to recognize when your bandwidth is maxed out (and what to do about it) The strategies high-achievers use to create more bandwidth Why reclaiming bandwidth is a radical act for women in the workplace If you’re tired of running on empty, this episode is for you. For more information, visit
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Strategic Subtraction
02/04/2025
Strategic Subtraction
As the year starts, most people are thinking about new goals and activities to add to their calendars. I’m thinking about what to subtract. It sounds a little bit radical. But what if the real key to thriving isn’t adding more stuff to your plate, but subtracting? In this week’s episode of The Mental Offload Podcast, I discuss how subtraction creates more. More time. More bandwidth. More relaxation. I’ll also explore the cultural and workplace pressures keep us overcommitted, and make us hesitant to subtract. You’ll leave this episode with practical strategies to decide what stays on your plate—and what you can let go of for good. What You'll Learn: Why subtraction feels so hard, and how it leaves to overstuffed schedules (and lives) 4 strategies to decide what to subtract How to confidently manage pushback as you offload For more information, visit
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Networking for Introverts
01/28/2025
Networking for Introverts
Does the thought of walking into a room full of strangers and “working the crowd” make you want to head for the exit? I’m with you. Networking often feels like it’s designed for extroverts: loud conversations, endless small talk, and nonstop people-ing. If you’re an introvert, the traditional advice can feel exhausting and even shame-inducing. You’re told to just “get out there” and meet everyone. To pretend to be an extrovert for a few hours – and deal with the energy crash later. Doesn’t exactly make you want to network, does it?! Networking doesn’t have to be this painful. Early in my career, I worked for an introverted – yet inspirational – leader, who taught me you can network well as an introvert. You just need to tweak how you network. In this week’s episode of The Mental Offload Podcast, I’m sharing with you how introverts can network with confidence, authenticity, and energy. What You'll Learn: Leveraging an introvert’s unique networking strengths Practical tips to prepare for networking events and set boundaries, so you don’t crash halfway through Ways to reframe networking so it’s less daunting Creative ways that introverts use modern technology to build connections Networking isn’t about being the life of party (aka next teambuilding event). It’s about playing to your strengths, so you build connections that matter. For more information, visit
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The Charisma Formula
01/21/2025
The Charisma Formula
Have you ever been in the presence of someone with undeniable charisma? They have this magnetic energy that makes people stop and follow their lead. It might seem like a gift they were born with. But what if I told you charisma isn’t magic? Charisma is a skill. And like any skill, it can be developed. In this week’s episode of The Mental Offload Podcast, I’m sharing research-backed insights on how charisma works—and how you can cultivate it for yourself. Whether you want to lead with more impact, build stronger relationships, or simply feel more confident, understanding this formula can give you a serious edge. I used to think charisma was reserved for the “naturals.” I believed my advantage was the ability to work harder and achieve bigger results. But I watched as others — often producing a lot less — get rewarded because they had it. Learning what charisma is (and isn’t) was transformational for me. The change wasn’t just professional; it deeply changed the way I felt about myself, and how I showed up for my friends as well as my team. If you’ve ever wanted a bit more of that charismatic “magic dust” for yourself, this episode is for you. What You'll Learn: The 3 components of charisma, demystified Why charisma is not about being an extrovert (introverts, this is for you!) Can you be charismatic and authentic at the same time? Practical exercises to develop more charisma The best part? You don’t need to be the most outgoing person in the room. You just need to know the formula. For more information, visit
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Underearning
01/14/2025
Underearning
Are you earning what you’re capable of—and what you truly want to earn? For many women, the answer is no. We stay stuck in patterns of underearning for reasons that feel outside our control: “This is just what my job pays.” “I need flexibility, so I can’t ask for more.” “I’d have to work so much harder to make more—and I can’t.” But what if there’s more to it than that. Yes, there are structural barriers to women’s pay equity. And, many women have internalized some of the barriers in ways that compound their power over our future. Underearning is insidious. And it’s time to tackle it. If you’ve ever felt like making more means compromising your values or your life, this episode will challenge that idea—and help you reimagine what’s possible. What You'll Learn: How social conditioning teaches women to limit their earning potential Why “know your worth” is terrible negotiating advice - and a better guideline The multi-million dollar question that will help jumpstart your next salary negotiation For more information, visit
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4 Work-Life Balance Myths
01/07/2025
4 Work-Life Balance Myths
Let’s face it: the idea of “work-life balance” is full of myths and half-truths. You’ve probably heard that you just need the right job, better boundaries, or a reduced schedule to find harmony. But if you’ve tried these solutions and still feel stretched thinner than your worst hair tie, it’s not a surprise. These changes alone won’t magically create work-life balance. In my latest podcast episode, I’m debunking four myths about work-life balance that high-achieving women get told all the time—myths that can lead you to make career and life decisions you might regret. Here’s the truth: balance isn’t about eliminating all conflict between work and home, or squeezing everything into your schedule. It’s about alignment between the work you enjoy, the family you love, and your own needs as a whole human (who is more than a parent). Once you’ve kicked the myths to the curb, you can create a firm foundation for balance. This episode will challenge your assumptions, give you a fresh perspective, and show you how to find real balance—on your terms. Listen now and start redefining work-life balance to work for you. What You'll Learn: Why limiting yourself to remote work can be…limiting The real reason setting boundaries feels so hard (and so guilt-ridden) The perennial question: how many hours is the “right” amount to work? How your corporate culture changes the balance equation For more information, visit .
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Values-led Goal Planning
12/31/2024
Values-led Goal Planning
When you have a lot on your plate, it’s tempting to give up on goals. We wake up, look at our bulging to-do list, and think: my only goal is to survive the next week. Or month. Or year. But when survival becomes the goal, it can be a trap. And our values are the way out. The truth is, traditional goal-setting can dig you deeper into burnout. We pile on ambitious goals and plans, trying to do it all—be the perfect mom, the all-star employee, the devoted partner… And punishing ourselves when we fall short. What if, instead of chasing badges of approval, you could set goals that actually align with your values and the life you want to create? If you want to plan for 2025 in a way that feels purposeful, energizing, and true to you, this episode is for you. What You'll Learn: How societal expectations creep into our goals - and how to protect against it The magical thinking that keeps women in survival mode 3 methods to identify value-led goals (one will work for you!) How to build YES and NO goals that support your time and boundaries For more information, visit
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BEST OF: Growth, Balance and Pivot Years
12/24/2024
BEST OF: Growth, Balance and Pivot Years
Whether you’re looking at the business press, or the motivation quotes on Pinterest, you’ll often get a one-dimensional look at what it takes to be successful. “Go for GROWTH!” It’s so ingrained in our culture’s approach to success, that you can feel like a failure if you’re not constantly trying to achieve the Next Big Thing, personally or professionally. I was sitting in my office with a client, who was almost apologetic about her desire to ratchet down the pace as she adjusted to a new baby in the family. “I’m not sure this is a growth year for me,” she admitted. “Is that terrible?” She was slightly terrified by the idea that if she dared to slow down the career treadmill, she’d never regain her speed. The idea that a career needs to be linear, with a steady pace, seems really tidy, but it’s not necessary in order to be successful. That’s why, as you consider your ambitions for a new year, it’s critical to consider this as well: Your pace. Specifically, whether you want to aim for a Growth, Balance or Pivot year. This episode will help you set your own pace on the route to success. What You'll Learn: Why plotting your pace for the year is as important as plotting your goals for the year 3 ways to set your pace: growth, balance or pivot Why society treats some paces as “better”, and how to get comfortable with your own pace The tradeoffs that come with each pace For more information, visit
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BEST OF: Your Future Self
12/17/2024
BEST OF: Your Future Self
Imagine if you could sit down with your future self—the version of you who has achieved your wildest dreams, overcome your biggest challenges, and is living your best life. What would that conversation be like? How would it transform the decisions you make today? Last month, we focused on the important relationships you have at home and at work. But there’s one relationship we haven’t talked about. And it’s your most important relationship: Your relationship with your Future Self. This relationship drives major decisions about your career, your family, and how you show up in the arena. So, it makes sense to treat this relationship seriously. In this episode, we’ll explore strategies to connecting to the person you’re destined to become, and how doing so can transform how you lead, and how you live. What You'll Learn: Why the relationship between your Past, Present and Future Self matters for success How your relationship with your future self can protect you from guilt and people-pleasing 4 Questions to ask yourself that will deepen your relationship with your future self For more information, visit
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BEST OF: Executive Presence
12/10/2024
BEST OF: Executive Presence
Executive Presence. Most leaders know it’s a powerful ingredient for success. It’s that bit of leadership sorcery that allows some to command a room, influence key decisions, and inspire confidence. You might be able to get ahead without it, but I don’t recommend trying! But can you actually develop executive presence? I’ve heard leaders describe it as, “you just know it when you see it.” That may be true. But it’s spectacularly unhelpful. Drawing on the latest research on Executive Presence, we’ll decode the formula for this important leadership skill. And discuss how you can leverage it to rise at work. What You'll Learn: Decoding Executive Presence: the 3 elements that matter most Bias and executive presence – is it a catch-22, or can it be neutralized? Why “fake it til you make it” isn’t the best strategy How to develop your personal flavor of executive presence with your own, impactful “spice blend” For more information, visit
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