Making Shift Happen

You took a day off, so why are you still freaking exhausted? If your rest days are filled with errands, screen time, mental to-do lists, and trying to catch up on life, you might not be getting the recovery you actually need.

In this episode of Making Shift Happen, we explore why rest days don’t always feel restorative, how ongoing stress and nervous system demands can leave you feeling tired but wired, and how to make your downtime work for you, not against you. You’ll learn simple ways to reduce mental load, create space for genuine recovery, and use physiological sighing as a quick breathing practice to help you pause and reset.

Because rest isn’t another thing to optimize and add to your to-do list – it’s part of taking care of yourself, and shouldn’t feel like a chore.

You just need to give yourself a little room to recover – let me show you how.

Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best.

👉 Take the FREE Nervous System Audit

Check out these other relevant episodes:

If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help.

👉 Apply to work with me

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists.

👉 Learn more about the program and sign-up HERE! 

Keywords: to-do list, rest days, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

Do you constantly find yourself dreaming about your next vacation, the weekend, or just getting away from everyone for a little while? There’s nothing wrong with needing rest, but what if you’re not just tired? What if your life feels like it is asking too much of you?

In this episode of Making Shift Happen, we’re talking about how to build a life you don’t constantly need to escape from. We’ll look at boundaries, capacity, rest, relationships, and – perhaps most importantly – communication. Because sometimes what you actually need isn’t another coping strategy, but instead it’s having a conversation you’ve been avoiding.

We’ll talk about how to recognize what your “escape fantasies” might be telling you, have crucial conversations with the people who place demands on you, communicate your needs without waiting until you’re resentful, and make your everyday life more livable.

The goal isn’t to create a life where you never need a break from it – instead, it’s to create a life where the break is a break and not an emergency escape.

Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best.

👉 Take the FREE Nervous System Audit

Check out these other relevant episodes:

If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help.

👉 Apply to work with me

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists.

👉 Learn more about the program and sign-up HERE! 

Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

Are you actually productive – or are you just really, really busy?

You answered the emails, checked the boxes, attended the meetings, made the list. 😂 And yet somehow, at the end of the day, you’re exhausted without feeling like you accomplished the things that actually mattered. There’s a reason for that.

In this episode of Making Shift Happen, we’re talking about why your brain can mistake busy for productive, why checking things off your list feels so satisfying, and how busywork can sometimes become a sneaky form of procrastination or avoidance.

More importantly, I’ll show you how to be productive without being busy – by focusing your limited time, energy, and attention on the things that actually move your life forward.

Because busy fills your time, but productive directs your energy – and you don’t need to get better at doing more, you need to get better at knowing what’s worth doing.

🎧 Press play and let’s talk about how to stop being busy for the sake of being busy, and start spending your energy on what actually matters.

Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best.

👉 Take the FREE Nervous System Audit

Check out these other relevant episodes:

If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help.

👉 Apply to work with me

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists.

👉 Learn more about the program and sign-up HERE! 

Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

Does everything on your to-do list feel urgent? Are you constantly jumping from one task, email, responsibility, or tiny emergency to the next – and somehow ending the day feeling exhausted and like you accomplished nothing?

Welcome to overwhelm. 😂

In this episode of Making Shift Happen, we’re talking about why treating everything like it’s equally important can leave you stressed, scattered, and constantly stuck in reaction mode. Because when everything feels urgent, your brain and nervous system don’t get much of a chance to slow the hell down.

You’ll learn how to separate what’s urgent, important, and simply loud, identify what actually deserves your limited time and energy, and stop giving every task and every person’s “emergency” immediate access to your life.

You don’t need to do everything. You don’t need to respond to everything immediately. And just because something is loud doesn’t mean it deserves your energy. Most things are not emergencies. Your nervous system would really appreciate it if you remembered that. 😉 🎧 Listen now and start getting clearer about what actually matters, and what can wait.

Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best.

👉 Take the FREE Nervous System Audit

Check out these other relevant episodes:

If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help.

👉 Apply to work with me

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists.

👉 Learn more about the program and sign-up HERE! 

Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

Your to-do list is supposed to help you get things done. So why does it sometimes feel like it’s running your entire life?

In this episode of Making Shift Happen, we’re talking about the never-ending to-do list, productivity guilt, and why high-achieving humans can have a surprisingly hard time knowing when they’ve done enough.

Because here’s the thing: there will always be another email, another task, another thing you could optimize. If you’re constantly chasing “done,” you may never actually feel done.

We’re talking about how to prioritize what actually matters, create boundaries around your time and attention, define what “good enough” looks like, and – radical concept here – let yourself be finished before everything on the list is finished.

And perhaps most importantly: your life is not a series of tasks waiting to be completed. Your to-do list will never love you back, so maybe you should stop letting it decide how you spend your life.

Want to understand your stress load? Take my FREE Nervous System Audit – it’s only 10 questions and can help you get a better sense of how your current stress load may be affecting your energy, recovery, and ability to function at your best.

👉 Take the FREE Nervous System Audit

Check out these other relevant episodes:

If you’re tired of trying to figure out your health, fitness, nutrition, and stress management on your own, I’d love to help.

👉 Apply to work with me

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists.

👉 Learn more about the program and sign-up HERE! 

Keywords: to-do list, productivity, productivity guilt, how to prioritize tasks, time management, stress management, high achievers, burnout, work-life balance, nervous system regulation, sustainable productivity, overwhelm, boundaries, healthy habits

Do you feel guilty when you slow down? If your brain immediately starts making a to-do list the second you sit down to relax, you’re definitely not alone. For many busy, high-achieving people, relaxing can feel strangely uncomfortable especially when you’ve spent years equating productivity with your self worth.

In this episode of Making Shift Happen, we talk about why it’s so hard to shut off your brain, how productivity guilt can keep your nervous system stuck in “go mode,” and how to practice genuine rest without turning relaxation into yet another thing to “optimize.” You’ll learn simple ways to transition out of work-work-work mode, create intentional downtime, and give yourself permission to rest before you’re completely exhausted or burned out.

You don’t have to finish everything before you’re allowed to rest – you’re a human being, not a human doing or productivity machine. 😉

Curious if your rest isn’t adding up enough for you? Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 

Keywords: rest, sleep, rest and recovery, how to relax, productivity guilt, stress management, nervous system regulation, how to stop feeling guilty for resting, rest and recovery, relaxation techniques, overwhelmed professionals, chronic stress

We talk about rest all the time – but usually, we mean one thing: sleep. Get more sleep. Sleep eight hours. Take a rest day. Recover from your workouts. But what if you’re sleeping well and you’re STILL exhausted?

In this episode of Making Shift Happen, we’re rethinking what rest actually means and talking about the many different ways your body, brain, and nervous system need to recover.

Because sometimes you’re not physically tired – you’re mentally exhausted. Or emotionally drained. Or completely overstimulated from spending all day staring at screens, answering messages, making decisions, and being “on.” And those kinds of exhaustion don’t necessarily need another hour in bed. They may need a different kind of rest.

In this episode, I explore several different forms of rest – including physical, mental, sensory, emotional, social, and creative rest – and how you can intentionally build more of them into your everyday life.

You’ll also learn one simple question to start asking when you’re feeling depleted: “What kind of tired am I?” Because rest isn’t the opposite of productivity, progress, or performance. Rest is what makes those things sustainable.

Curious if your rest isn’t adding up enough for you? Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 

Keywords: rest, sleep, rest and recovery, different types of rest, nervous system regulation, stress management

What if lasting behavior change doesn’t come from fixing your weaknesses – but from building on your strengths? For many of us, self-improvement has become synonymous with self-criticism. We constantly focus on what we’re doing wrong, what needs fixing, and where we fall short. But what if we’ve been approaching personal growth all wrong?

In this episode of Making Shift Happen, I explore how the science of positive psychology offers a refreshing perspective on behavior change. Instead of asking, “What’s wrong with me?” positive psychology encourages us to ask a different question:

“What’s already strong within me?”

By recognizing and leveraging your existing strengths, you can create healthier habits, build greater confidence, and make lasting behavior change feel more natural – and a lot less exhausting. If you’ve ever felt stuck in the cycle of trying to “fix” yourself, this episode is for you.

We often believe that growth requires constant self-criticism. In reality, research suggests that people are more likely to create sustainable behavior change when they build upon what’s already working.

That doesn’t mean ignoring areas for improvement – it means recognizing that your strengths are valuable tools that you can use. Whether you’re working toward better health, improved fitness, stronger relationships, or greater resilience, learning to leverage your strengths can make the journey more enjoyable and more sustainable. Sometimes the smallest shift in perspective leads to the biggest transformation

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 

Keywords: healthy habits, positive psychology, build healthy habits, behavior change strategies, strengths-based approach, sustainable behavior change, personal growth, mindset, self-improvement, self-compassion, healthy lifestyle, lasting habits, habit formation, personal development

What if living a healthier, happier, more fulfilling life isn’t about doing more – but about focusing on what matters most? To celebrate my 47th birthday, I’m doing something a little different on Making Shift Happen. Instead of diving into the latest research or interviewing a guest, I’m sharing the ten biggest lessons I’ve learned over the past 47 years – lessons that have shaped not only the coach I am today, but the person I’m still becoming.

Some of these lessons came from success, and many came from failure, but all of them came from experience.

Whether you’re feeling overwhelmed, trying to build healthier habits, striving for sustainable high performance, or simply reflecting on your own life, I hope these lessons encourage you to slow down, breathe a little deeper, and focus on what truly matters.

If This Episode Resonated With You, I’d love to hear from you. What’s one lesson life has taught you that you wish you had learned sooner? Send me a message, leave a review, or share this episode with someone who’s navigating their own season of growth. And thank you – for listening, for supporting Making Shift Happen, and for being part of this incredible community.

Take the FREE Nervous System Audit here (it’s only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Learn the signs and how to help yourself – I’m also here to help!

Check out these other relevant episodes:

If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 

Keywords: healthy habits, wellness tips, sustainable health, work-life balance, burnout recovery, stress management, sleep and recovery, healthy lifestyle, personal growth, mindset for success, daily movement, nutrition for energy, boundaries and self-care

In this episode of Making Shift Happen, I’m joined by mindset coach, climber, and sport performance psychology graduate student Josie McGee, founder of Mind Athlete Training, to explore the mindset skills that help athletes perform with courage, confidence, and purpose.

What does it really mean to be mentally strong? Many athletes assume mental toughness means pushing harder, ignoring fear, or never doubting themselves. But what if true resilience isn’t about eliminating fear at all? What if it’s about learning to show up anyway?

Josie shares her remarkable journey from years of climbing in Yosemite and serving on the Yosemite Search & Rescue team to experiencing a life-changing climbing incident that forever changed her perspective on performance, identity, and resilience. Rather than allowing adversity to define her, she used the experience to deepen her understanding of sport psychology and the mental skills that help athletes navigate challenge with intention. Together, we discuss why it’s truly an honor to try hard, how embracing discomfort can unlock growth, and why bravery isn’t the absence of fear – it’s choosing to move forward despite it.

Whether you’re a cyclist, climber, runner, or simply someone striving to become more resilient in everyday life, this conversation offers practical insights into developing a healthier relationship with challenge, performance, and personal growth.

In This Episode

About Josie McGee

Josie McGee is the founder of Mind Athlete Training, where she helps athletes develop the mental skills needed to perform at their highest level while maintaining a healthy relationship with challenge and competition. With more than two decades of climbing experience, time spent on the Yosemite Search & Rescue team, and graduate studies in Sport & Performance Psychology, Josie combines real-world experience with evidence-based mental performance coaching. Her approach emphasizes awareness, intention, self-regulation, attention, and self-trust as the foundation for sustainable performance.

Participate in Josie’s Research

As part of her Master’s capstone in Sport & Performance Psychology, Josie is conducting research exploring meaning and performance in athletes. If you’re an athlete and would like to contribute to her research, you can participate here 👉 SURVEY HERE

Connect with Josie

Learn more about Josie, her coaching, and Mind Athlete Training: https://mindathletetraining.com/

Photo credit: Whitney Clark

Check out these other relevant episodes:

If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life – while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 

Keywords: mental resilience for athletes, sport psychology, sport performance psychology, mental toughness, athlete mindset, performance mindset, confidence in sport, mental training for athletes, sports psychology podcast, resilience in sport, overcoming fear in sports, self-trust in athletes