Healing doesn’t always look like long retreats or hours of journaling. Sometimes it’s as small as three deep breaths before a meeting or stepping outside for a minute of fresh air.

In this episode of Chapter Two, I’m sharing five simple grounding practices you can take with you anywhere. These quick resets don’t take more than a minute — but they can shift how you move through your day.

✨ Inside this episode, you’ll learn:

• Why small pauses matter more than big, dramatic efforts
• 5 easy tools you can use anytime, anywhere
• How to bring calm into ordinary moments like waiting rooms, car rides, or busy workdays

Healing isn’t about perfection. It’s about remembering you have gentle tools to return to when life feels heavy.

📌 Try one today and let me know how it feels — I’d love to hear your favourite quick reset.

Burnout doesn’t happen because we’re weak. It happens because we’ve been taught to ignore our limits. In this first episode of Chapter Two, we explore why saying no isn’t selfish — it’s sacred.

Early in my career, I believed that saying yes made me a team player. In reality, it led to burnout, resentment, and exhaustion. The first time I said no without apologizing, everything shifted. No didn’t close doors — it opened space for the things I truly loved.

In this episode, I’ll share: ✨ A personal story about learning to say no ✨ Why boundaries are leadership, not weakness ✨ Practical ways to start saying no with confidence ✨ A guided reflection to help you find freedom in your own no

Takeaway: Saying no doesn’t make you difficult. It makes you free. And your yes is sacred — save it for what truly lights you up.

Reflection Prompt: Write down one thing you’ve been saying yes to out of guilt, fear, or obligation. Then ask yourself: What would it feel like to say no instead?

Let’s Connect: 🌸 Instagram: @amy.chaptertwo 🌸 LinkedIn: Amy Smart 🌸 Share this episode with a friend who needs to hear that her no is powerful too.

Welcome to Chapter Two: Reclaim. Rebuild. Rewrite.

This podcast is for women who are ready to rise after burnout, breakups, breast cancer, or big life transitions.

In this short intro episode, you’ll hear what Chapter Two is all about, why I created this space, and how it can support you as you step into your next chapter.

Each week, you can expect:

✨ Honest reflections from the messy middle of rebuilding

✨ Practical tools and gentle guidance for navigating change

✨ Conversations that remind you you’re not starting over from scratch — you’re starting over from experience

Because your story isn’t over. In fact, this chapter might just be your most powerful one yet.

I’m so glad you’re here. 💜