From Pissed Off to Poised- A Podcast for Busy Women Professionals

If you’ve ever felt like you’re constantly playing catch-up, your brain is juggling too many tabs, or you’re just plain overwhelmed by everything on your plate, this episode is for you.

Today, I’m sharing one of my absolute favorite time optimization tools—the Thursday Time Out Process. This isn’t just another way to organize your week; it’s the foundation for working smarter, not harder, so you can finally stop feeling behind and start feeling in control. I am hoping that you all have finished the brain dump step that we discussed two episodes ago, and today’s episode is your guide to the next step.

I’ll walk you through exactly how to turn that never-ending to-do list into an actual game plan that fits your life. By carving out a dedicated weekly check-in, you’ll create a system that gives you a clear, big-picture view of your time—so you can plan smarter, adjust with intention, and, most importantly, be kinder to yourself. I’m breaking it all down into six simple steps, plus sharing pro tips to make sure you’re getting the most out of this process.

Ever since I implemented the TTO process, my days feel lighter. I have space for focus, I leave room for the unexpected, and I give myself more grace. The best part? I end my days feeling accomplished instead of drained. And you can too.

Let’s dive in.

What You'll Learn: 

• Learn why the Thursday Time Out Process is a game-changer—when you plan your calendar at the same time each week, you create consistency, control, and peace of mind.
• Make focus time non-negotiable—blocking it into your calendar ensures you have dedicated space to think, work, and actually get things done without distractions.
• Use pop-off blocks to create breathing room—giving yourself intentional pause time helps you respond instead of react when the unexpected pops up.
• Keep a wins journal to track your progress—because celebrating your success with time optimization keeps you motivated and reinforces what’s working.

Featured:

• Use the Eisenhower Matrix to help you determine the urgency of tasks.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

We’ve talked about turning your to-do list into a structured, manageable plan—but what about choosing the right calendar and actually making it work for you? Today, I’m joined by Erin Auer to break down the tech side of time optimization. When I first met Erin, she blew my mind with how clearly she could articulate the challenges of scheduling and organization—challenges I knew I had but never quite had the words for. I know you’re going to get just as much value from her insights as I have, and this conversation will set you up to make your calendar work for you, not against you.

Erin first realized the power of a well-managed calendar when miscommunication about events started creating tension in her family. Once she started using a shared digital calendar, everything changed. In this episode, Erin walks us through the most popular digital calendars, the key features that make them effective, and how a shared system can be a game-changer for time optimization and accountability—both at home and at work.

The most important thing? Choose a calendar you’ll actually use. That might mean combining different apps, incorporating a paper planner, or creating a hybrid system that fits your lifestyle. Your calendaring process should evolve with you, so use what works and let go of what doesn’t. Whether you’re starting from scratch or refining a system that already works, this episode will give you the tools to streamline your schedule, stay focused, and bring more ease into your daily life.

About Erin Auer

Erin Auer is passionate about helping business owners identify and implement tools and processes to optimize their work, enabling them to focus more on what they love. After spending nearly a decade in client advocacy roles in software, Erin joined Physician’s Computer Company (PCC) in March 2020. She genuinely enjoys consulting with pediatricians and planning exceptional events, making every workday something she looks forward to. Erin lives in her hometown of Shelburne, VT, with her husband, their four children, two cats, and an ever-expanding flock of backyard chickens.

What You'll Learn: 

• The three essential steps to successfully using a digital calendar: install, implement, and integrate.
• How to avoid the biggest calendaring mistake—underestimating how long a task actually takes.
• The pros and cons of digital calendars from Google, Apple, and Microsoft so you can find the best fit for you.
• Actionable changes beyond your calendar that will help you optimize your focus time.

Featured:

• Do you have more calendar questions for Erin? You can reach her at [email protected].

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

This week, we’re tackling the next key step in mastering time optimization—and it’s a game-changer. If your brain feels like a browser with too many tabs open, you’re not alone. That’s where the ultimate to-do list brain dump comes in.

Even after refining my weekly calendaring system, I kept finding myself carrying around mental clutter—those little tasks I thought I’d remember but were quietly draining my energy. Sound familiar? This brain dump process is about getting all those swirling thoughts out of your head and onto paper, so they’re no longer waking you up at 2 AM or hijacking your focus in the middle of an important moment.

In this episode, I’ll walk you through exactly how to use the What Do You Want? and Priorities worksheets to map out your brain dump—and then sort through it with clarity. We’ll break down what actually needs your attention, what you can delegate, and what’s just not worth your time. Plus, I’ll introduce my Thursday Time Out strategy to help you stay on top of everything without feeling overwhelmed.

Next week, we’ll take this list and turn it into a clear, actionable plan—one that fits seamlessly into your life. But for now, take a deep breath and give yourself some credit. You’ve just taken a huge first step toward mastering your time on your terms. Let’s do this!

What You'll Learn: 

• The five-step process to turn your brain dump into a powerful time optimization tool.
• How to create a distraction-free zone so you can brain dump effectively (and without interruptions).
• Why your to-do list can feel like a never-ending trap—and how to take back control instead of letting it run your life.
• A simple method to filter your tasks: Should you better it, barter it, or bag it altogether?

Featured:

• Complete the Priorities Worksheet to clarify the things that matter most and how they align with your routine.
• Use the “What Do You Want?” worksheet to brainstorm your desires and aspirations.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Today, I’m joined by my bestie from residency and fellow coach, Dr. Melissa Parsons—the one who first introduced me to coaching. And let me tell you, at the time, I thought she’d lost her mind. But as we all know now, she was onto something that completely changed both our lives.

Melissa and I had a common struggle before coaching: the urge to control everything—especially the people we love. Like so many high-achieving women, we believed that if things were done our way, life would be smoother, safer, and just better. But here’s the truth: control is an exhausting illusion. No matter how much we try, the only thing we actually have control over is ourselves. And the more energy we pour into micromanaging, the less we have for what really matters—peace, connection, and trust.

In this episode, Melissa shares how she realized control was actually working against her, and we both open up about how loosening our grip has transformed our relationships—especially with our kids. Letting go doesn’t mean chaos; it means creating space for growth—both theirs and ours.

If control is your default mode, start small. Pick one thing you think has to be done perfectly, and just… let it go. Let yourself see that nothing crumbles when you do. And once you get a taste of what’s on the other side of control, you might just realize—you don’t want it back.

What You'll Learn: 

• See how control functions as a survival skill—how having things just right can create a false sense of safety.
• Recognize the mental and physical toll that the need to control takes on you.
• Experience the relief and freedom that comes with accepting that the only thing you can truly control is yourself.
• Discover how letting go of control can transform your relationships for the better.

Featured:

• Learn more about Dr. Melissa Parsons on her website, listen to her podcast, or connect her on Instagram.
• "Things falling apart is a kind of testing and also a kind of healing. We think that the point is to pass the test or to overcome the problem, but the truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.”- Pema Chödrön
• Find more wisdom to guide you in letting go of control in When Things Fall Apart by Pema Chödrön.
• Read this impactful passage from When Things Fall Apart by Pema Chödrön.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re breaking down some game-changing concepts for optimizing your time: constraint, planning, resistance, and letting go of perfectionism. When you start applying these, you shift from feeling overwhelmed to feeling in control—inviting more calm into your life instead of stress.

If you’re someone who constantly takes on too much (because let’s be real, high-achievers and moms tend to do that), this is for you. When we aren’t realistic about our time, we set ourselves up for frustration and burnout. Today, I’m sharing practical tools to help you start unwinding unhelpful habits around time so you can work smarter, not harder.

The reality? We don’t actually manage time—we manage ourselves within the time we have. When you stop thinking of time as the enemy and start taking ownership of how you use it, everything changes. Narrowing your focus creates clarity, momentum, and a schedule that actually aligns with what matters to you.

And yeah, letting go of multitasking and perfectionism might feel uncomfortable at first. But if you’re willing to experiment with these shifts, you’ll start noticing real differences—not just in how you feel, but in the results you’re creating.

What You'll Learn: 

• Apply key time optimization strategies—constraint, planning and letting go of perfectionism—to shift from overwhelm to control.
• Take ownership of your time by managing yourself within the time you have, rather than feeling like time is managing you.
• Reduce stress and increase efficiency by ditching multitasking and recognizing perfectionism as a form of procrastination.
• Implement a simple planning challenge to experience firsthand how intentional time management creates clarity, momentum, and better results.

Featured:

• Complete the Priorities Worksheet to clarify the things that matter most and how they align with your routine.
• Use the “What Do You Want?” worksheet to brainstorm your desires and aspirations.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

When I first started doing this work, one of my biggest aha moments was realizing just how much my anger was tied to the way I managed my time. Every time I felt like I was running up against the clock, irritation and resentment weren’t far behind. Sound familiar?

When life feels overwhelming, it’s easy to slip into reaction mode—just putting out fires and barely keeping up. That’s why I’m shifting the focus to time management, because just like with anger, awareness is everything. The way we use our time can either create peace or fuel frustration, and I want to help you lean into the former.

In this episode, I’m sharing key strategies to help you build awareness around where your time is actually going so you can align your schedule with your values. Because so many of us feel “busy” without really knowing where all our time has gone—and that’s exactly what leads to resentment and neglected priorities.

And listen, this isn’t about getting it perfect. It’s about creating more intention, more clarity, and ultimately, more ease in how you move through your days. Let’s get into it.

What You'll Learn: 

• Reframe “I’m so busy” to recognize where inefficiency, not lack of time, may be the real issue.
• Use planning as a tool to create structure while making room for creativity and spontaneity.
• Start with small, achievable changes to rebuild trust in your ability to manage time effectively.
• Implement simple, practical strategies today to shift your time habits and regain control.

Featured:

• Complete the Priorities Worksheet to clarify the things that matter most and how they align with your routine.
• Use the “What Do You Want?” worksheet to brainstorm your desires and aspirations.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

This episode marks a big moment—it’s our last deep dive into the topic of anger before we shift into time management and intentional living. We’ve spent this journey together exploring tools, insights, and strategies to help you move from feeling reactive to being calm, collected, and fully in control. So, in today’s episode we bring it home by exploring two powerful tools for stepping out of anger and into alignment: tuning into your intuition and embracing forgiveness. It’s about shifting from a reactive state to one of calm, clarity, and intentional action.

When we’re caught up in anger, it often feels all-consuming, but the truth is, anger only grows when we feed it. By intentionally focusing on qualities like peace, joy, and love, we can create space to listen to our inner wisdom—the part of us that already knows the way forward if we’re willing to pause and hear it.

We’ll talk about practical ways to quiet the noise, reconnect with that intuition, and let it guide us toward real solutions, even in the midst of challenges. And we’ll also dive into the hard but necessary work of forgiveness.

Forgiveness isn’t about dismissing pain or pretending things didn’t happen. It’s about releasing the grip of anger so it no longer controls your energy or your life. It’s a process of reclaiming your peace, and I’ll share how to give yourself grace while navigating your personal journey.

What You'll Learn: 

• Explore six practical tips to help you shift to a more positive mindset, even in life’s challenging moments.
• Discover how trusting your heart can guide you toward deeper contentment and a clearer sense of purpose.
• Understand how forgiveness can free up your energy and help you reclaim the time and peace that anger often consumes.
• Recognize the power of changing your thoughts to stay in control, cultivate calm, and prioritize your well-being.

Featured:

• Find more insights about intuition in Untamed by Glennon Doyle.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

I’m so thrilled to welcome Dr. Rashmi Schramm to the podcast today! Dr. Schramm is an incredible meditation teacher who has deeply influenced the way I understand and use meditation to navigate strong emotions like frustration and overwhelm.

Meditation is more than just a mindfulness buzzword—it’s a powerful, formal practice that teaches us to be fully present without judgment. When we pause to notice what’s coming up inside us with curiosity, not criticism, we often uncover the deeper emotions driving our reactions. This awareness is a game-changer for processing anger and shifting out of a reactive state into a space of calm control.

In this episode, Dr. Schramm not only shares her wisdom but also leads us through a beautiful guided meditation you’ll want to revisit whenever life feels a little too loud. She reminds us that meditation isn’t about achieving some perfect state of bliss—it’s about showing up, practicing, and strengthening your mindfulness muscle over time. Even if your mind keeps wandering, the benefits to your body and mind are still incredible.

Join us for a conversation that will inspire you to embrace meditation as a tool to stay grounded, focused, and poised no matter what comes your way.

About Dr. Rashmi Schramm

Dr. Rashmi Schramm is a board-certified family physician, performance coach, and meditation teacher who knows exactly how to help busy women reclaim their energy and unlock their fullest potential. As the host of the Inner Peace and Power podcast, Rashmi shares her passion for helping women tap into their inner strength to create more vibrant and fulfilling lives. Through programs, Rashmi guides her clients on a journey to greater clarity, calm, and connection. Whether she’s teaching meditation or sharing actionable tools for empowerment, Rashmi is a master at blending science and soul to help you rise to your best self.

What You'll Learn: 

• Experience the benefits of a guided meditation to stay calm under pressure.
• Learn why "spiritual bypassing"—using meditation to avoid emotions—doesn’t work.
• Understand the importance of consistency over chasing new meditation methods.
• Explore four valid meditation outcomes—thinking, falling asleep, following guided practices, or experiencing bliss—and how each delivers meaningful benefits.

Featured:

• Visit Dr. Schramm’s website to learn more about her offers or listen to her podcast, Inner Peace and Power. 

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Encountering difficult individuals is an inevitable part of life. Whether it’s a demanding supervisor, a colleague who tests your patience, or an opinionated neighbor, these interactions can have a significant impact on your energy and emotional well-being if not managed effectively.

This episode focuses on equipping you with the tools and strategies needed to navigate these challenging moments with grace, composure, and confidence. You’ll discover actionable insights for handling difficult interactions—particularly in professional environments—without allowing unresolved anger or frustration to disrupt your inner peace.

The solution isn’t about changing others; it’s about fortifying your own emotional resilience. By learning to pause, assess your reactions, and respond with intention, you can transform how you approach even the most challenging situations.

Ultimately, you hold the power to determine how you show up in every moment. Join me as we explore how to maintain control and navigate these interactions with poise and purpose.

What You'll Learn: 

• Discover the importance of taking responsibility for your emotions, with insights from my experience managing a medical practice.
• Learn how unresolved anger can fuel entitlement and why true emotional peace starts from within.
• Debunk the myth of the "toxic person" and reclaim your emotional power.
• Master four techniques to handle feelings of hurt or threat, enabling intentional and effective responses.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In today’s episode, I’m joined by two very special guests who are dear to my heart: my kids, Sarina and Nikhil. They’re here to share their perspective on what it was like when my husband and I were at the breaking point with our emotions—and how we’ve grown into a family that genuinely loves spending time together.

From the outside, it looked like we had it all: a close-knit family, supportive friends, a warm home, and food on the table. But behind closed doors, frustration and discontentment often stole the joy we were working so hard to create. Our family dynamic took a beautiful turn when we committed to understanding our anger and then made conscious shifts towards responding thoughtfully instead of reacting impulsively.

As we open up, you’ll hear my kids’ reflections on their childhood and how our family has transformed by using tools to build a more positive, peaceful environment. We’ll talk about the shift from conflict to connection, how our home is now filled with more laughter, and how Sarina and Nikhil are applying mindfulness practices in their own lives.

This journey hasn’t been perfect, but the growth has been so worth it—and it’s absolutely possible for you, too. Even when things don’t go as planned and you slip into old habits, it’s the repair afterward that truly strengthens relationships. Join us for this heartwarming conversation, and let’s explore how change starts with small steps and a whole lot of grace.

What You'll Learn: 

• Understand how unmanaged stress and reactive patterns can impact family dynamics and relationships.
• Explore the positive changes our family experienced by applying coaching strategies to reduce conflict and foster connection.
• Learn how creating a supportive, judgment-free environment encourages open communication and stronger bonds.
• Discover how personal growth inspires children to approach life with intention, mindfulness and resilience.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.