If you open your eyes and instantly feel mentally crowded, emotionally tense, or already behind, this 15-minute morning practice is going to change everything about how your day begins.

In today’s episode, I’m sharing the exact 15-minute sequence I use on mornings when I wake up anxious, wired, or overwhelmed — and the neuroscience behind why it works.

Morning anxiety isn’t a mindset issue.

It’s a physiological pattern driven by cortisol rhythms, overstimulation, and a nervous system that hasn’t been fully off-duty in a long time.

When you learn how to work with your body instead of forcing your way through your mornings, you create a completely different internal experience: calmer thoughts, steadier emotions, and a more grounded start to your day.

What you’ll learn in this episode:

• Why morning anxiety is so common among high-capacity women
• What the cortisol awakening response is and how it affects your emotional baseline
• The number-one mistake most women make in the first 60 seconds of their day
• The full 15-minute practice I use when I wake up overwhelmed
• The somatic movements that instantly calm your system
• How hydration, nourishment, and gentle pacing shift your mood and energy
• The final 60-second ritual that anchors clarity and presence for the rest of your day

If you’ve been waking up stressed, rushed, or already overstimulated before your morning even starts, this episode will give you a simple, powerful framework to reset your system and start your day grounded.

Press play and learn the morning practice your nervous system has been asking for.

Related Episodes:

• Previous Episode
• My 5-step Morning Routine
• What To Do the Morning After (A Bad Night’s Sleep)
• 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout
• Morning Meditation: Grounded, Grateful, and Energized
• Not a Morning Person or is it Actually AM Anxiety? Signs You Might Be Waking Up in Fight-or-Flight (and What to Do About It)

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Join the Burnout Recovery Blueprint Waitlist here!

You’re not overwhelmed because you’re doing too much —

you’re overwhelmed because you’re committing to things that aren’t truly aligned.

The 90% Rule is a deceptively simple framework that will help you stop overthinking, stop people-pleasing, and stop tolerating the 60–70% decisions that drain your bandwidth.

When you learn to choose only what is deeply aligned — and release the rest — your entire life gets quieter, clearer, and more intentional.

In this episode, I break down the neuroscience behind decision fatigue, how the body responds to indecision, and the practical way to apply the 90% Rule in your everyday life.

You’ll learn:

• Why “maybe” is your nervous system’s fastest path to burnout
• How to recognize the opportunities that look good but aren’t right
• The brain-based reason high-capacity women get stuck in obligation
• How the 90% Rule protects your energy and expands your bandwidth
• A new way to make decisions that feel deeply aligned with your season and values

If you’re craving more ease, margin, and clarity in your life and work, this episode offers a clean, elegant framework you can implement today.

👉 Press play and learn how to make decisions that truly honor your capacity.

You know that moment where your kid says or does something, your nervous system spikes, and every parenting thing you’ve ever learned disappears from your brain…

Today we’re talking about the huge gap between what we know about calm parenting and what actually comes out when we’re tired, stressed, and triggered.

I’m joined by Dr. Alissa Jerud—clinical psychologist, DBT expert, and author of Emotion-Savvy Parenting.

Dr. Jerud blends gold-standard, evidence-based tools with respectful parenting so you can stop white-knuckling your reactions and start leading with grounded emotional skill.

In this episode, we’re diving into:

• The “knowing vs. doing” gap in motherhood
  Why even the most trained parents lose access to their tools under stress—and what shifts when you stop trying to control your child and start regulating yourself.
  
  
• The ART framework: Accept, Regulate, Tolerate
  How to accept emotions without judgment, understand the real “ingredients” behind your reactions, and work with triggers, thoughts, and vulnerabilities so you’re less likely to snap.
  
  
• What to do when anger hijacks your system
  How to feel anger without exploding, use distress-tolerance skills to dial it down, and choose actions that align with the parent you want to be.

This conversation is for you if you’ve ever thought, “I should know better by now,” but your reactions aren’t matching the mom you want to be. You’ll walk away with language, lenses, and practical tools you can use in real time… even on the messy days.

Pick up Dr Jerud’s book Emotion-Savvy Parenting here.