Summary

In this episode, Melanie discusses the concept of the 'holiday emotional hangover' and offers listeners permission to slow down and prioritize self-care during the holiday season. She emphasizes the importance of recognizing emotional clutter and provides a three-step prevention plan to help manage holiday stress and create a more meaningful experience.

Key Takeaways:

• The holiday emotional hangover can start before the holiday.
• Anticipatory stress builds up due to expectations and obligations.
• You have permission to do less during the holidays.
• It's important to protect your energy and mental space.
• Grieving traditions that no longer fit is a valid response.
• A clutter-free holiday requires intentional decision-making.
• Your 'yes' has value; spend it wisely.
• Lighten your load by subtracting tasks and obligations.
• You are not responsible for everyone's joy during the holidays.
• Prioritize one non-negotiable aspect of self-care this season.

Sound bites:

"protect your energy"

"your yes has value"

"lighten the load"

Chapters

00:00 Understanding the Holiday Emotional Hangover

03:23 Permission to Slow Down and Do Less

07:02 Creating a Clutter-Free Holiday Prevention Plan

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#holidaystory #emotionalclutter #emotionalhangover #selfcare #slowingdown #holidaystress #stress #mentalclutter #boundaries #joy #traditions #theartoflivingclutterfree #clutterfreeliving #clutterfreeliving #declutteryourmind

Summary

In this episode of Lighten Up, Melanie Cohen and Judy Kane delve into the concept of mental and emotional clutter, exploring how subconscious beliefs shape our perceptions and behaviors. Judy shares her journey from IT to helping individuals overcome limiting beliefs, particularly around money and personal success. The conversation highlights the importance of clarity in goals, the impact of phobias, and the transformative power of addressing underlying beliefs. Listeners are encouraged to recognize their own clutter, both mental and physical, and to seek change with compassion and understanding.

Takeaways

• Mental clutter often surpasses physical clutter in impact.
• Subconscious beliefs formed in early childhood shape adult behavior.
• Money beliefs can hinder financial success and personal growth.
• Clarity in goals is essential for achieving desired outcomes.
• Phobias can be resolved through understanding and belief change.
• Success stories illustrate the power of belief transformation.
• Coaches play a vital role in helping clients identify and overcome barriers.
• Emotional hijacking can prevent rational responses to fears.
• Self-compassion is crucial in the journey of personal change.
• Recognizing and addressing clutter can lead to a more fulfilling life.

Sound bites

"It's not always the physical clutter."

"I call it head trash."

"Perception's reality."

Chapters

00:00 Introduction to Mental Clutter

00:53 Judy Kane's Journey from IT to Emotional Clutter

03:05 Understanding Subconscious Beliefs

05:10 The Impact of Money Beliefs

06:39 Clarifying Goals and Desires

08:20 The Psychology of Wealth and Retention

09:26 Clientele and Their Challenges

11:18 Phobias and Their Resolution

16:28 Weight Loss and Self-Perception

17:45 Success Stories and Transformations

20:04 The Process of Working with Clients

22:02 The Role of Coaches in Client Success

23:51 Clutter in Our Lives: A Personal Reflection

28:51 Final Thoughts on Change and Self-Compassion

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Lighten UP! Start 2026 Clutter Free HERE

In this 90-minute Lighten Up! workshop, you’ll learn how to clear the emotional and physical clutter left from 2025, reset routines, quiet mental noise, and build simple systems that bring clarity, confidence, and calm.

Whether your clutter is in your closet, your calendar, or your head, you’ll walk away with practical tools and motivation to make 2026 your most intentional year yet.

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Summary:In this powerful conversation with Adrienne Petrino, author of Let It All In, we explore the complex, deeply human experience of grief. Together, we unpack why grief refuses to follow a straight line, how language can become one of our greatest emotional tools, and what cognitive science tells us about memory loss during periods of deep emotional strain.Adrienne brings compassion, clarity, and lived wisdom to a topic so many struggle to navigate. Whether you're grieving something recent, something long ago, or a version of your life that has shifted, this episode offers tools, validation, and hope.Key Takeaways:Our brains try to make grief linear, but grief refuses to follow a straight line.Grief exists in the gray — messy, complex, deeply personal.Having tools to support you through grief matters.Language can help express the emotions we struggle to articulate.Being willing to sit with the discomfort of loss is part of healing.Emotional heaviness is a normal and significant part of grief.Memory loss during grief is real and scientifically understood.Supporting yourself through grief requires a non-linear mindset.Coping looks different for everyone.Cognitive processes and grief are deeply connected.Sound Bites"Grief is not linear — it’s really gray.""Tools to help you are a language.""Memory loss is real — it’s scientifically backed."Resources Mentioned:Adrienne Petrino: WebsiteLet It All In - Adrienne's book: Check It Out HereDownload Your Free Feelings WheelSpeaking GriefConnect With Melanie:Schedule Your Free Strategy CallRegister for the FREE New Year’s Workshop: "Start 2026 Clutter-Free"In this 90-minute Lighten Up! workshop, you’ll learn how to clear the emotional and physical clutter left from 2025, reset routines, quiet mental noise, and build simple systems that bring clarity, confidence, and calm.Whether your clutter is in your closet, your calendar, or your head, you’ll walk away with practical tools and motivation to make 2026 your most intentional year yet.Download Your Free Guide: 50 Questions to Declutter Your Life

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#grief #emotionaltools #emotionalclutter #emotionalhealing #healing #loss #navigatingloss #copingmechanisms #copingstrategies #mentalclutter #declutteryourlife #declutteryourspace #declutteryourmind #clutterfreeliving #clutterfree #cluttercoach #decluttercoach #clutterfreelife

Summary:

In this conversation, Melanie Cohen discusses the various forms of clutter that arise during the holiday season, focusing on emotional and mental clutter alongside physical clutter. She highlights how the holidays can evoke feelings of loss and change, leading to a buildup of expectations and emotional baggage that can affect our mental well-being.

Takeaways:

• This season comes with a lot of mental clutter.
• The holidays bring up people we're missing.
• Traditions can become painful reminders of loss.
• Emotional clutter takes up real space and head space.
• Physical clutter expands during the holiday season.
• We hold on to objects that remind us of lost relationships.
• It's important to recognize the impact of emotional clutter.
• Clutter can be both physical and emotional.
• Letting go of clutter can be a healing process.
• Acknowledging our feelings during the holidays is crucial.

Sound bites:

"the Amazon boxes breeding on your sidewalk"

"the holidays bring up people we're missing"

"it is emotional clutter and it takes up space"

Chapters

00:00 Understanding Holiday Clutter

01:04 Emotional and Mental Clutter

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#holidayclutter #emotionalclutter #mentalclutter #traditions #relationships #shoulds #expectations #declutteryourlife #declutteryourmind #declutteryourspace #declutteryourhome #mentalclutter #emotionalclutter #guilt #family

Summary:

In this episode, Melanie and Kelly discuss the profound impact of nutrition on health, particularly in relation to ADHD and chronic conditions. Kelly shares her personal journey into health coaching, emphasizing the importance of understanding food's role in healing. They explore common diet myths, the significance of personalized nutrition, and practical tips for healthy eating, especially during holidays. The conversation highlights the empowerment of individuals, particularly women, to advocate for their health and make informed dietary choices.

Key Takeaways:

*Kelly's journey into nutrition began with her son's ADHD.

*Food can significantly impact behavior and health.

*Personalized nutrition is essential for effective health coaching.

*Many people are unaware of the ingredients in processed foods.

*Diet myths can mislead individuals seeking health solutions.

*Crowding out unhealthy foods with nutritious options is effective.

*Listening to clients' experiences is crucial in health coaching.

*The order of food consumption can affect digestion and health.

*Empowerment in health choices is vital for women.

*Healthy eating can be enjoyable and fulfilling.

Sound Bites:

"Symptoms are the body's cry for help."

"All we did was change our food."

"It's worth it, really, it is."

Chapters:

00:00 Transformative Nutrition: A Personal Journey

05:31 The Impact of Processed Foods on Health

10:21 Understanding Client Needs in Functional Medicine

13:03 Debunking Diet Myths and Fads

18:36 Chronic vs Acute Appendicitis: A Personal Journey

22:43 Understanding Food Sensitivities and Allergies

26:48 Crowding Out: A Practical Approach to Nutrition

31:17 Success Stories: Transformative Client Experiences

34:25 Navigating Holiday Eating: Tips for Thanksgiving

38:23 Clutter in Life: Balancing Nutrition and Organization

44:26 Introduction to Clutter-Free Living

44:57 Embracing Progress Over Perfection

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#nutrition #nutritionmatters #functionalmedicine #dietmyths #healthyeating #holidayeating #clutterfreeliving

Summary:
In this episode of Lighten Up, Melanie Cohen and Coach Mo Cooper discuss the journey to a clutter-free life, focusing on health and wellness through time management, nutrition, and self-love. Mo shares her personal story of transformation, emphasizing the importance of creating time for oneself and building healthy habits. The conversation also touches on mindful eating during the holidays and the significance of decluttering both physical and mental spaces to foster a healthier lifestyle.
Key Takeaways:
*Your best health is hiding in your calendar.
*Time management is about freeing up your time, not restricting it.
*Mindset, nutrition, stress, movement, and sleep are key pillars of health.
*Creating time is more about making space for what matters.
*Perfectionism can paralyze progress; aim for progress instead.
*Building healthy habits is a gradual process, not an overnight change.
*Mindful eating can help maintain balance during the holidays.
*Decluttering your life can lead to a clearer mind and better health.
*Self-love is essential for personal transformation and growth.
*Every success in life is about nurturing relationships.
Sound bites:
“Perfection is unmade decisions.”
“Clutter keeps you stuck.”
“I freaking love me.”
Chapters:
00:00 Introduction and Fit Check
00:45 Meet Coach Mo Cooper
01:48 The Importance of Time Management
05:27 Clutter in Our Lives
08:59 Mo’s Personal Journey to Health
14:24 Working with Clients and Holiday Strategies
18:51 Mindful Eating and Relationships with Food
22:31 The Power of Self-Love
29:38 Identifying Clutter in Our Lives
36:30 Success Stories and Transformations
43:59 Introduction to Clutter-Free Living
44:29 Embracing Progress Over Perfection
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Summary:

In this episode, Melanie discusses the challenges of the holiday season, emphasizing the physical, mental, and emotional clutter that often accompanies it. She highlights statistics on food waste and unwanted gifts, urging listeners to redefine their celebrations to focus on joy and connection rather than materialism. The episode also teases upcoming conversations with experts on maintaining well-being during the holidays and offers a challenge to reflect on what truly adds value to one's life.

Key Takeaways:

• The holidays can create physical and emotional clutter.
• Many Americans take a break from exercise during the holidays.
• A significant amount of food waste occurs during Thanksgiving.
• The average American spends nearly $900 during the holidays.
• Redefining celebration can lead to a more meaningful holiday experience.
• It's important to nourish the body without an all-or-nothing mindset.
• Staying in motion is crucial during busy holiday times.
• Gift giving can be meaningful without adding more stuff.
• Asking if something brings pressure can help in decision making.

Sound bites:

"The holidays can get super heavy."

"316 million pounds of food waste."

Chapters:

00:00 Embracing the Holiday Season Mindfully

03:19 Redefining Celebration: Joy Over Stuff

05:13 Practical Steps to Lighten Your Load

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#holidayseason, clutter free, emotional weight, mindful celebration, gift giving, mental health, physical health, emotional clutter, holiday stress, self-care

Summary:

In this episode, Melanie Cohen reflects on the significance of the number 44, sharing personal anecdotes and cultural references, including the impact of MTV. She explores the themes of numbers in our lives, the importance of staying true to one's purpose, and the journey of creativity and growth. The episode serves as a celebration of milestones and an invitation to listeners to reflect on their own journeys.

Key Takeaways:

• Melanie has a deep love for numbers despite not being great at math.
• The number 44 symbolizes a sense of symmetry and connection.
• Building greatness requires focus rather than flash.
• Barack Obama, as the 44th president, embodies transformation and vision.
• MTV's evolution reflects a drift from its original purpose.
• Personal stories can evoke nostalgia and connection to childhood.
• Numerology can provide insights into our lives and paths.
• The podcast has evolved into something meaningful over 44 episodes.
• Listeners are encouraged to reflect on recurring numbers in their lives.
• Celebrating milestones can inspire future aspirations.

Sound bites:

"44 is known as the master builder."

"That little kid energy is still in me."

"Here's to the next 44 and all the light."

Chapters:

00:00 The Magic of Numbers

02:40 Reflections on MTV and Change

05:12 The Journey of Podcasting and Growth

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#numbers #numerology #MTV #personalgrowth #creativity #transformation #podcasting #storytelling #legacy #clarity #clutterfree #clutterfreeliving #clutterfreelife #mentalclutter #emotionalclutter #declutteryourmind #declutter #declutteryourspace #declutteryourlife

Summary:

In this episode, Melanie Cohen speaks with Margaret Martin, a certified life coach and trauma-informed EFT practitioner, about the impact of toxic narcissistic relationships on women's lives. Margaret shares her personal journey of healing and the tools she uses to help others reclaim their self-worth and voice. The conversation delves into the nature of narcissism, the importance of setting boundaries, and the role of journaling in the healing process. Listeners are encouraged to seek help and be aware of their mental clutter as they navigate their own healing journeys.

Key Takeaways:

• Healing is a meandering journey, not a straight path.
• Narcissism is about power and control, often leading to emotional abuse.
• Setting boundaries is crucial when dealing with narcissists.
• Narcissists rarely change unless they genuinely want to.
• Awareness is the first step to breaking free from toxic relationships.
• Journaling can help process emotions and thoughts.
• Mental clutter can hinder healing and self-discovery.
• Positive self-talk is essential for reclaiming self-worth.
• Support systems and resources are vital for those in toxic situations.

Sound Bites:

"Healing is a meandering journey."

"People will treat you as you allow."

Chapters:

00:00 Introduction to Clutter and Mental Health

02:13 Margaret's Journey Through Narcissistic Relationships

03:58 Understanding Emotional Freedom Techniques (EFT)

05:52 The Impact of Narcissism on Relationships

07:34 Fighting for Family: The Divorce Experience

08:16 Narcissism in Coaching and Education

08:21 Narcissism in the Workplace

10:06 Setting Boundaries with Narcissists

11:04 Can Narcissists Change?

18:19 Understanding Narcissism and Its Roots

23:55 Healing from Toxic Relationships

28:38 The Power of Positive Chatter

36:44 Clutter: Emotional and Physical Reflections

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#toxicrelationships #narcissist #emotionalhealing #boundaries #selfworth #mentalclutter #EFT #personalgrowth #journaling #declutteryourlife #declutteryourmind #clutterfreeliving #clutterfree #clutterfreelife #emotionalclutter

Summary

In this episode of 'Lighten Up: The Art of Living Clutter Free', Melanie Cohen discusses the concept of 'shoulds' as a form of emotional clutter that weighs us down, especially during the holiday season. She emphasizes the importance of recognizing these mental burdens and offers a mindset shift from 'should' to 'could' to alleviate guilt and pressure. The conversation highlights the need to simplify our lives and make choices based on genuine desire rather than obligation, particularly in the context of holiday expectations.

Key Takeaways

• The 'shoulds' create emotional clutter that weighs us down.
• Recognizing 'shoulds' helps in understanding personal expectations.
• Decluttering involves untangling guilt and obligation.
• The holiday season amplifies feelings of 'should'.
• You can choose what feels good instead of what you think you should do.
• Mindset shifts from 'should' to 'could' can alleviate pressure.
• 'Could' opens up possibilities and reduces guilt.
• It's important to prioritize genuine desires over societal expectations.
• Simplifying life can lead to more peace and enjoyment.

Sound bites:

"You don't have to do it all."

"Whose rule is this?"

"Replace should with could."

Chapters:

00:00 The Weight of Clutter: An Introduction

01:38 Understanding 'Shoulds' as Emotional Clutter

04:22 Navigating Holiday Pressures and Expectations

07:06 Transforming 'Should' into 'Could': A Mindset Shift

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#clutter #emotionalclutter #mentalclutter #holidaystress #should #decluttering #mindsetshift #selfcare #productivity #guiltygear