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What if the most strategic move you could make right now isn’t to push harder… or quit altogether… but to pause on purpose? In this episode, I introduce a third option we don’t talk about enough: the intentional pause.

An intentional pause isn’t avoidance. It isn’t burnout. And it isn’t giving up. It has two key components:
A conscious decision to stop something.
A clear revisit date.

Without a revisit date, it can feel like quitting. With one, it becomes leadership.

I share why high performers don’t wait until they collapse to step back, how elite athletes model this beautifully, and how pausing can actually sharpen your strategy, protect your capacity, and prevent resentment from building.

If you’ve been feeling the urge to change something but don’t want to burn it all down this episode will help you lead yourself with intention instead of reaction.

Want support and accountability to make your intentional pause happen? I'd love to work with you:
https://amandamckinney.com/workwithme

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

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This episode is built around a simple phrase that has stayed with me for years, one that’s shaped how I coach, how I teach, and how I live my life.

“Miss it and move on.”

I first heard this from one of my best friends (Megan Spears) after I missed a movement practice and immediately went into guilt mode. Instead of a lecture or a pep talk, she simply said those four words and we moved on. No shame. No overcorrection. No spiraling.

In this episode, I share where this mantra came from, why it’s been so impactful, and how it helps break the cycle of guilt and shame that keeps so many of us stuck after we miss a workout, a deadline, a habit, or a commitment we made to ourselves.

We talk about why the problem is almost never the first miss, how guilt destroys consistency, and why real accountability isn’t about beating yourself up, it’s about re-entering the present with intention.

If you’ve been hard on yourself for “falling off,” this episode is your permission to reset without judgment and keep moving forward.

Megan's Instagram: https://www.instagram.com/meganspearsyoga.dpt/ and https://www.instagram.com/pulsepttulsa/ 

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

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Most of us are great at following through on a plan… as long as nothing changes.
But that’s not real life.

In this episode, I share a story that completely reframed how I think about limitations and what to do when life throws you off your plan. It’s the story of an artist, Phil Hansen, who developed a permanent tremor in his hand and was told by his doctor to “embrace the shake.” That simple phrase changed everything for him and it’s changed the way I think about progress, capacity, and follow-through.

I talk about why limitations are inevitable, why fighting them often makes things worse, and how subtraction, not addition, is often the most powerful path forward when your capacity changes.

If you’re navigating a season of change, grief, health challenges, caregiving, financial stress, or simply less time and energy than you expected, this episode will help you stop fighting reality and start working with it.

Phil Hansen Video: https://www.ted.com/talks/phil_hansen_embrace_the_shake
Phil's Website: https://www.philinthecircle.com/
Phil's Instagram: https://www.instagram.com/philinthecircle/?hl=en 

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

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This episode came from a conversation I had with an entrepreneur who had a great year on paper but still felt scattered, overwhelmed, and reactive. So we went back to the basics.

In this episode, I walk you through the foundational shifts that help you move from constantly reacting to your life and business… to feeling proactive, grounded, and in control again. Nothing fancy. Nothing complicated. Just the things that actually work.

I share:
Why 90-day goals create more clarity than annual goals
How breaking goals into monthly and weekly rhythms changes everything
Why creating personal policies reduces overwhelm
How systems eliminate the “whack-a-mole” feeling
What to look for when things feel scattered even when things are going well

If you’re feeling reactive, this episode will help you slow things down, spot the patterns, and rebuild a rhythm that supports the life and business you’re trying to grow.

Resources Mentioned:
Ep. 56 on my Goal Design Method: https://www.buzzsprout.com/admin/2421041/episodes/18155322-ep-56-stop-setting-goals-start-designing-them
Goal Design Masterclass & 1:1 Goal Design Session: https://amandamckinney.com/workwithme/
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

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We hear it all the time: don’t quit, finish what you start, push through. And while grit absolutely matters, there’s a side of this conversation we don’t talk about enough, knowing when it’s time to stop.

In this episode, I share a personal story about intentionally breaking a 684-day habit streak and why that decision taught me more about progress than pushing ever could. I walk you through how to tell the difference between a commitment that deserves your grit and one that’s quietly draining your time, energy, and mental space.

If you’ve been holding onto something out of discipline, pride, or fear of “giving up,” this episode will help you make a clearer, more intentional decision without guilt or shame.

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

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This episode was inspired by a single email and it made everything click. In this conversation, I break down what a real framework actually is, why frameworks are so powerful for follow-through, and how to tell the difference between a tested system and something that just sounds good online.

You’ll learn:
What a framework truly represents (and what it doesn’t)
Why frameworks must work for more than one person
How frameworks evolve over time and why that’s a good thing
Why frameworks act as a reset button when life gets messy
The difference between throwing spaghetti at the wall vs. following a pattern that works

I also share the umbrella framework that sits underneath everything I teach — the 3 C’s: Clarity, Capacity, and Commitment and explain how each one plays a role in achieving meaningful goals without burnout.

Self Accountability Tool: https://amandamckinney.com/goaltracker

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

Big goals are hard—especially when your to-do list looks like a Cosco receipt. Get the support and accountability you need at amandamckinney.com/workwithme.

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This episode is for the woman who feels conflicted about money, especially if you don’t need it… but you want it. In this honest, unscripted conversation, I share a moment from a recent Goal Design session that cracked open a pattern I've seen for years: women feeling guilt, shame, or embarrassment for wanting to make more money, even when their needs are already met.

Inside this episode, you’ll hear:
Why women are far more likely to feel guilty for wanting money
The difference between needing money and wanting money
Why wanting money is often about decision-making power, not greed
Why money itself is neutral and what you choose to do with it matters
A simple framework to define “enough” and “more” in a way that feels aligned

This is your permission slip to stop apologizing for your desires and start rewriting your money story with clarity, confidence, and integrity.

Your Accountable Action:
Ask yourself: Why do I want to make more money?
And be 100% okay with whatever the answer is because it's your answer.

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

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If you’ve been waiting for life to calm down (or for your plan to feel “perfect”) before taking action, this episode is your permission slip to stop waiting. In this episode, I break down why progress does not require a perfect plan or a perfect life, and why waiting for either often keeps you stuck longer than necessary. Using real client stories, she shows how meaningful progress happens inside messy seasons, not after them.

You’ll hear:
Why even the best plans will never go 100% as expected
How to use a plan as a GPS, not a rigid rulebook
Real examples of progress made during burnout, grief, health challenges, and chaos
Why adjusting your path is not failure, it’s follow-through
How to take imperfect action this week instead of waiting

Your Accountable Action:
Ask yourself: “What is one imperfect step I can take this week toward the thing I care about without waiting for perfect?”

Self Accountability Tool:
https://amandamckinney.com/goaltracker

Big goals are hard—especially when your to-do list looks like a Cosco receipt. Get the support and accountability you need at amandamckinney.com/workwithme.

Send a text

Happy New Year, my friend. If this is the year you want to actually follow through on your goals, this episode is for you. Research shows that 80% of people stop working toward their goals within two weeks and it’s not because they’re lazy or incapable. In this episode, I break down why follow-through falls apart so quickly and what to do instead so you can move forward without guilt, shame, or unrealistic expectations.

You’ll learn:
Why week two is the danger zone for goals
How instant gratification, motivation, and overcommitting sabotage follow-through
Why “breaking promises to yourself” isn’t a character flaw
The first and most important step to getting back on track: release
A powerful mantra that makes progress possible again: miss it and move on

This episode sets the foundation for a year where you experience both progress and peace even when life doesn’t go according to plan.

Your Accountable Action:
Release the guilt around what hasn’t gone perfectly. Miss it. Move on. Adjust your plan and recommit with compassion for your current capacity.

Momentum Masterclass:
https://amandamckinney.com/workwithme/

Send a text

You don’t need a complicated year-end ritual, you need a clear one. In the final episode of 2025, I walk you through a simple but deeply transformative 30-minute reflection exercise designed to help you enter the new year with clarity, intention, and emotional alignment.

This five-step process helps you:
 ✨ Identify the moments that energized you
 ✨ Recognize what truly drained you
 ✨ Understand the themes and values emerging for your next season
 ✨ Release who you no longer need to be
 ✨ Reset your focus toward what you want more of

You'll also hear my personal examples including the powerful release sentence that shifted my entire vision for 2026 and how this process revealed my next chapter of refinement, support, and focus.

If you're craving clarity for the new year (without overthinking or overworking), this is your grounding, spacious, insight-filled invitation.

Your Accountable Action:
Set a 30-minute timer and complete the reflection exercise using the prompts in the show notes. Bring your answers into your Goal Design planning for 2026.

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

AI Prompts:
Step 1: "You're my business & life advisor and I want your help reflecting on past experiences so I can plan intentionally for the future. I'll list 5 experiences below where I felt proud, energized or aligned this year. Help me identify why they mattered.”
Step 2: “Now, let's look at what drained me. Below are 5 things that seemed to zap my energy. What patterns do you notice in these?”
Step 3: “Based on my ‘energizing’ and ‘draining’ moments, what themes or values are emerging? What does this say about how I want to feel next season?”
Step 4: “Help me create a list of things I can release as I enter next season. Help me say it in a way that feels compassionate and empowering.”
Step 5: “Based on my reflection, help me identify the top 1–3 areas I want to focus on next season. Help me write these in clear, feeling-forward language.”