Mindful in 5 Podcast

Download Your Stress to Success Blueprint

Fear shows up at work wearing many masks—delay, overthinking, quiet meetings, and the idea you never pitch. We turn that static into signal by reframing fear as information and walking through a five-step, science-backed method you can use in minutes to move from stuck to started. 

You’ll hear a candid story about my dreaded client call that ended with unexpected ease, and you’ll learn why our brains often inflate imagined outcomes while ignoring real evidence that would calm the room.

We explore a 5-step technique to help you break the paralysis. Along the way, you'll get to practice language shifts that downshift reactivity, simple prompts to surface hidden assumptions, and concrete ways to test risk before you take it. 

Whether you need to have a hard 1:1, present a bold strategy, or raise a red flag no one wants to name, this framework helps you act with clarity, not bravado.

Download Your Stress to Success Blueprint

Related Episodes

Inner Voice, Outer Wellness with LaTanya Langley

Breaks to Beat Burnout

Stress to Strategy

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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Schedule Your Free Consultation to have Spiwe speak to your team.

What happens when career success comes at the cost of your health? LaTanya Langley, Chief People and Legal Officer at Edgewell Personal Care, discovered the answer when she "went to sleep fine and woke up paralyzed." Her journey from devastating neurological crisis to passionate wellness advocate offers crucial lessons for today's leaders.

After years of relentless travel and endless meetings, LaTanya's body finally rebelled. The year-long recovery process—relearning to walk and speak—didn't just transform her leadership approach; it revolutionized her entire life philosophy. Now she helps other executives avoid the same painful wake-up call.

Sound familiar? You're not alone. High-achieving professionals everywhere are asking, "Is this all there is?" as they grapple with exhaustion, family disconnection, and the unique stressors of leadership positions.

The solution isn't working less—it's working mindfully. In this episode, you'll discover practical strategies for integrating wellness into your leadership style without sacrificing performance or ambition. Learn how small, intentional shifts in your daily routine can create profound changes in your energy, decision-making, and overall life satisfaction.

Ready to transform your team's approach to leadership and life? Book a custom Mindful in 5 training session and give your employees the tools to thrive professionally without sacrificing their wellbeing. Because sustainable success starts with sustainable leaders.

Schedule Your Free Consultation

Related Episodes

Are You and Egg, Potato or Tea?

Overcome Imposter Syndrome

When the Unexpected Happens

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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We're celebrating! Not only are we launching Season 6, but also the 180th episode! Here to equip you with mindfulness strategies to help you thrive, starting with just 5 minutes a day.

Ever wonder if the relentless climb up the career ladder was supposed to feel this draining? You're not alone. The 180th episode of Mindful in 5 launches Season 6 with a powerful reset for professionals caught in the achievement-without-fulfillment trap.

This season introduces a framework based on the "zone of proximal development" – that sweet spot between what you can do alone and what seems impossible. We'll guide you through three developmental phases: 

• Dark (when overwhelm threatens to consume you), 
• Dawn (when you're ready to grow but need guidance), and 
• Day (when you're maximizing your thriving potential). 

Each phase offers targeted five-minute mindfulness practices that transform how you show up professionally without adding to your overwhelming to-do list.

What makes this approach different? It's designed specifically for high-performers who need practical, science-backed techniques that work in real-world environments. 

The stakes couldn't be higher. You can continue feeling like work is happening to you, or you can take control of how you show up. The choice is yours. Join thousands of professionals who've discovered that starting with just five minutes of daily practice can create measurable differences in peace, focus, and leadership presence. 

Your journey to becoming a mindful ninja starts now – because you're not just building a career, you're building a life worth living. Ready to elevate your work and empower your life? Let's make this season transformational.

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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• Contact Us: [email protected]
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The summer months bring sunshine, outdoor adventures, and for working parents—the annual childcare puzzle. How do you maintain your professional responsibilities when camps are full, costs are soaring, and your usual childcare arrangements aren't available? You're not alone in this struggle, and there's hope beyond the traditional options.

This episode unpacks practical, creative solutions for working parents facing the summer childcare dilemma. These strategies help you expand your childcare options beyond what you might have imagined possible.

Beyond logistics, we dive into the transformative impact of mindfulness practices for both parents and children navigating irregular summer routines. Learn how simple techniques can help children self-regulate when emotions run high during transitions between different caregivers or environments. These portable tools not only create moments of calm amid summer chaos but equip your children with valuable life skills they can use anywhere, anytime—especially when you're not present.

The summer childcare journey doesn't need a perfect solution to be peaceful. By combining creative options, leaning into community connections, and weaving mindfulness throughout, you can create a summer experience that works for your whole family. 

Don't miss next week's episode on Financial Zen: managing those summer expenses without the stress!

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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• Contact Us: [email protected]
• Rate Us: Goodreads and ...

Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Feeling lost in a career transition? You're not alone. Whether your job change was voluntary or unexpected, this episode offers a powerful reframing that could transform your experience from one of anxiety to genuine opportunity.

Stanford neuroscience research reveals something surprising: those periods when your brain isn't consumed by endless tasks are precisely when your most creative insights emerge. Think about it - when was the last time you had truly unstructured time to follow your curiosity? Welcome to the science of cognitive restoration, where what might feel like idleness is actually your brain's most productive state.

Through practical techniques we unpack in this episode, you'll discover how to rewire your natural negativity bias and recognize the unique freedoms available during this transition. Rather than measuring success through job applications sent, you'll learn to track moments of genuine curiosity followed and instances of self-compassion chosen over self-criticism. 

Counterintuitively, research shows that people who allow themselves true rest during job transitions actually secure better positions faster than those who launch into frantic searching.

Ready to transform your career transition story? Listen now, and don't forget to pre-order my upcoming book "Phoenix Rising: Ignite Your Job Search" through the link in the show notes.

Related Episodes

I Have a Confession

The Layoff Survival Code

Launching Phoenix Career Chronicles

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
• Facebook
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• Contact Us: [email protected]
• Rate Us: Goodreads and ...

Pre-order your copy of Phoenix Rising - Ignite Your Job Search

If you are dealing with a voluntary or involuntary transition, this episode is for you. 

And today, I'm getting vulnerable with you with a surprising confession.

And it is my intention to lift your spirits and you might even laugh:)

Have you ever noticed how your brain treats job loss like it's being chased by a predator? That's because your nervous system doesn't distinguish between a saber-toothed tiger and a severance package. Both trigger the same survival response, even when you've voluntarily left your position.

Core Psychological Insights: 

• Your emotional complexity during transitions isn't a character flaw—it's your psyche processing significant change
• Research shows professionals who thrive develop psychological flexibility rather than suppress difficult feelings
• Career transitions activate a unique neural pathway that most employed individuals never access

Identity Disruption as Catalyst: 

• The question "Who am I if not my title?" represents a powerful pattern interrupt that can catalyze transformation
• Between professional identities, you access unprecedented freedom to experiment without organizational constraints

Strategic Emotional Processing: 

• Create intentional space for your complete emotional spectrum—disappointment, anger, relief, excitement—without judgment 
• Practice a daily five-minute morning reflection to decode emotional patterns without suppression 

Transformation Opportunity: 

• Career transitions offer a rare window to rewire limiting professional beliefs and align with your authentic self 
• Your brain is literally creating new neural pathways for professional growth during this pivotal moment

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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• Contact Us: [email protected]
• Rate Us: Goodreads and ...

Curious how Brianna and Rashad rediscover balance as empty nesters? Get your sample chapters of Mindful in 5 – Meditations for People With No Time.

Feeling overwhelmed by the chaos of summer schedules? 

You're not alone. The struggle to balance work deadlines with family time while still enjoying those spontaneous summer moments affects nearly everyone. That tension between structure and freedom is exactly what we tackle in this episode of the Mindful in 5 Summer Zen Series.

Drawing inspiration from our friends, Brianna and Rashad, we explore a transformative approach to summer scheduling. Rather than rigid hour-by-hour planning or complete lack of structure, this approach offers a middle path that brings clarity without constriction. 

This simple shift acknowledges reality – unexpected events will happen, some tasks will take longer than anticipated – while preserving your sense of accomplishment and peace.

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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• Contact Us: [email protected]
• Rate Us: Goodreads and ...

Apply Barry's mindfulness lessons. Download Mindful in 5 Sample Chapters

Ever looked at your jam-packed summer calendar and wondered how you'll manage it all? 

Take a breath. In this episode of the Mindful in 5 Summer Zen Series, we tackle the all-too-familiar "summer juggle" and offer a refreshing perspective that might be your ticket to a more peaceful season.

Drawing from the story of Barry, a single dad from the Mindful in 5 book series who faces the classic summer struggles—split custody, tight finances, and the pressure to create magical memories—we explore three powerful concepts to help you navigate the chaos with grace. 

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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• Contact Us: [email protected]
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Pre-order your copy of Phoenix Rising - Ignite Your Job Search

Shy? Listen to this episode on How to Ask for Help

Graduation season has arrived, but the excitement quickly meets reality: today's job market is crowded with both new graduates and experienced professionals released through corporate downsizing. How can anyone stand out in such a competitive landscape?

This episode tackles the frustrating experience of job seekers like Marcus Edward Webster III, who despite his business degree and technological savvy, finds himself invisible after sending hundreds of applications with little response. His story mirrors countless others who rely on volume rather than strategy in their job search.

Two mindful approaches transform this overwhelming experience into an empowering journey. 

Ready to transform your job search from despair to confidence? Implement these strategies, follow the breadcrumb trail of connections, and watch opportunities unfold. 

For those seeking deeper guidance, sign up for early notifications about the upcoming book "Phoenix Rising: Ignite Your Job Search," packed with AI tools and practical resources for navigating today's complex job market with peace, clarity, and purpose.

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
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• Contact Us: [email protected]
• Rate Us: Goodreads and ...

Chime in and tell me. How do you beat burnout?

Do you feel that familiar tension building between your ambition and well-being? That profound emptiness where you're emotionally checked out and unable to recover even with normal rest? Welcome to the danger zone of burnout—where you might show up physically but your mind, spirit, and enthusiasm have quietly quit.

Join us today as we tackle this universal challenge with actionable strategies anyone can implement—without expensive vacations or extended time away. We explore five science-backed approaches to beat burnout.

Your greatest breakthroughs likely come during periods of apparent inactivity. Elite athletes understand that recovery isn't what happens when training stops—it's what makes training effective. The same principle applies to cognitive performance. When designing your rest strategy, focus on quality over quantity; a fully disconnected weekend provides more restoration than a vacation spent checking emails. Burnout isn't inevitable, and you don't have to work yourself into the ground. Use these strategies to transform time off from an indulgence to your competitive advantage. 

Join our LinkedIn Mindful in 5 group to share which approach works best for you, and remember—sustainable success requires more than just pushing through exhaustion.

More Links and Resources

• Download Mindful in 5 Sample Chapters
• Pick up your Mindful in 5 Book and Journal from Amazon
• Join the Discussion on LinkedIn
• Join the Mindful Ninjas: Subscribe to the newsletter 
• Website: https://www.spiwejefferson.com/ 
• Get a Custom Signed Book and Journal
• Facebook
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• Contact Us: [email protected]
• Rate Us: Goodreads and ...