Ever feel like you’re running on empty — no matter how much rest you think you’re getting?

In this episode, Scott and Tracey sit down with Tim Jack Adams (founder of GreenX7 and author of Energised) to unpack why so many of us feel drained, overwhelmed and disconnected — and what we can do about it.

👉 Tim introduces a powerful way of thinking about your energy like a battery — one that leaks slowly when you don’t notice, and only recharges when you intentionally connect with what actually replenishes you.

In this conversation we cover:

• 🧠 The 8 core areas that influence your energy — purpose, sleep, physical health, nutrition, mindset, fun, relationships and friendships — and why they matter more than you think.

• 🔋 How to spot what’s draining your battery (beyond just “doing too much”).

• 🌿 Simple, science-backed ways to recharge your battery — from routines and rhythms to connection with nature and people.

• 💡 Tim’s practical insights for living with energy, meaning and presence — without adding endless tasks to your to-do list.

If you’re feeling flat, stuck in burnout, or ready to find real energy again — this episode is for you.

*Follow Tim*

W: timjackadams.com.au⁠W: greenx7.com

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

In this episode, we sit down with psychologist Janelle Booker to rethink everything we thought we knew about ADHD.

Janelle works closely with ADHD’ers and highly sensitive people, and she brings a mix of science, stories and deep compassion to this topic.

Together, we explore what ADHD really is (and why the name is so misleading), how it shows up in everyday life, and how it impacts relationships, parenting and self-worth.

This episode is for you if:

- You’ve been wondering if you (or someone you love) might be ADHD

- You’re parenting a child who’s bright, sensitive, scattered or “too much”

- You’re in a relationship where ADHD traits are creating confusion, conflict or shame

- You’re tired of the “just try harder” narrative and want a more compassionate, accurate understanding of how these brains work

In this episode we talk about:

- Janelle’s story – how a semester of struggling uni students led her to ADHD work… and to realising she might be a highly sensitive person (HSP) herself

- Why the diagnostic criteria are broken – and what we miss when we only measure deficits, not gifts

- The “ADHD morning” – a powerful walk-through of what it feels like inside an ADHD brain just trying to get out the door

- Dopamine, motivation & hyperfocus – why it’s not about willpower, and how “laziness” is often misread brain chemistry

- ADHD in relationships – how it can look like not caring, and what’s really going on underneath

- Rejection sensitivity & shame – why small comments can feel like a punch to the chest for ADHD’ers

- Language & identity – why Janelle prefers “ADHD’er” over “person with ADHD”

- Parenting & generational blind spots – why so many parents are only now recognising ADHD in themselves and their kids

- School & work – how our systems often fail ADHD brains, and where they actually thrive

- Gifts of ADHD – creativity, empathy, pattern recognition, humour and the “brain of connection” that can light up a room

If any of this sounds familiar, we hope this conversation helps you see yourself – or your loved one – with a lot more softness, clarity and respect.

💚 Listen, share it with someone who needs to hear it, and let us know in the comments what landed for you most.

*Follow Janelle*

www.janellebookerpsychology.com.au

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

If you’ve ever hit mid-life and thought, “Is this it?” - this conversation is for you.

Psychologist and mindset coach Dr Marny Lishman joins us to reframe the so-called “mid-life crisis” as a very human checkpoint rather than a meltdown.

We unpack why a vague sense of discontent shows up in your 30s, 40s and 50s, how people-pleasing keeps you stuck, and the small, curious experiments that help you redesign work, relationships and daily rhythms around what actually matters.

Expect practical tools, compassionate truth-telling, and permission to start over.

You’ll learn:

• Why “mid-life crisis” is often a mislabel — and what it really signals

• How to spot discontent early (and use it as a compass)

• Simple ways to build assertiveness after years of people-pleasing

• The role of values in making aligned decisions

• How to use curiosity (not certainty) to test new paths

• Psychological flexibility: adjusting the sails in real time

• What “becoming” looks like in everyday life

Perfect for: anyone feeling off-track, successful-but-unfulfilled, or ready to trade autopilot for intentional living.

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

This week Scott and Tracey pull back the curtain on the 2-day relationship reset created by Tracey and her psychologist friend and relationship expert, Tina.

They talk about why they created it, who it’s for (and not for), and the specific skills couples practice to stop “Groundhog Day” fights and feel closer again.

It’s a practical, therapist-supported approach without the sales pitch: we talk real tools, real patterns, and what actually changes at home.

Across the conversation, we explore the difference between trading blows about this week’s argument versus learning to spot the deeper loop underneath it.

By the end, you’ll have a clearer map for pressing pause earlier, talking cleaner, and choosing connection over reactivity.

What you will learn:

- How to spot your default loop (the repeatable steps that take a tiff to a blow-up) and where to intervene earlier for a different outcome.

- Regulation before resolution: simple ways to bring your nervous system down so problem-solving actually works.

- Expectations audit: surfacing the unspoken rules you’re each carrying from early life and past relationships.

- Love languages with context: using them after expectations so care actually lands.

- Compromise & acceptance: a framework to negotiate flex points and make peace with the “perpetual” differences you won’t change.

- Pauses, repair, and reset rituals you can use the same day to de-escalate and reconnect.

Who this episode helps:

Couples who aren’t breaking up, but feel disconnected, stuck in repeats, or like they’re “good… but not great” and want fresh tools to get back on the same team.

Key themes we touch:

- Weekly counselling vs a focused reset

- Boundaries, bids for connection, and small daily habits that compound closeness

- Designing “how we do conflict” as a couple value, not a personality clash

If this resonates, share the episode with your partner and pick one small tool to try today.

Reconnect Relationship Retreat

https://www.reconnectrelationships.com.au/

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

When Sophie Bretag hit the wall, she kept trying to push through.

High-functioning anxiety, burnout, then a tongue-cancer diagnosis finally led her husband to insist she stop.

In this raw, hopeful conversation, Sophie shares how that loving call-out became the circuit-breaker—why crisis puts you in survival, not processing—and how healing came from layering tiny, consistent practices.

From time in nature to somatic work—breathwork, Reiki, acupuncture—Sophie slowly pieced herself back together with self-kindness.

We explore choosing work that gives energy, letting go of inflated responsibility, and why self-kindness isn’t fluffy—it’s the backbone of resilience, relationships, and sustainable performance.

You’ll hear:

- The moment Sophie stopped and gave herself permission to heal

- What somatic healing looked like after the storm

- The 1% practices that actually stick (and why there’s no silver bullet)

- How to use values as your “energy filter” for work and life

Takeaway:

Don’t wait for the crash. Pick one small act of care today, repeat tomorrow, and let the gains compound.

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

This week Scott and Tracey pull back the curtain on the 2-day relationship reset created by Tracey and her psychologist friend and relationship expert, Tina.

They talk about why they created it, who it’s for (and not for), and the specific skills couples practice to stop “Groundhog Day” fights and feel closer again.

It’s a practical, therapist-supported approach without the sales pitch: we talk real tools, real patterns, and what actually changes at home.

Across the conversation, we explore the difference between trading blows about this week’s argument versus learning to spot the deeper loop underneath it.

By the end, you’ll have a clearer map for pressing pause earlier, talking cleaner, and choosing connection over reactivity.

What you will learn:

- How to spot your default loop (the repeatable steps that take a tiff to a blow-up) and where to intervene earlier for a different outcome.

- Regulation before resolution: simple ways to bring your nervous system down so problem-solving actually works.

- Expectations audit: surfacing the unspoken rules you’re each carrying from early life and past relationships.

- Love languages with context: using them after expectations so care actually lands.

- Compromise & acceptance: a framework to negotiate flex points and make peace with the “perpetual” differences you won’t change.

- Pauses, repair, and reset rituals you can use the same day to de-escalate and reconnect.

Who this episode helps:

Couples who aren’t breaking up, but feel disconnected, stuck in repeats, or like they’re “good… but not great” and want fresh tools to get back on the same team.

Key themes we touch:

- Weekly counselling vs a focused reset

- Boundaries, bids for connection, and small daily habits that compound closeness

- Designing “how we do conflict” as a couple value, not a personality clash

If this resonates, share the episode with your partner and pick one small tool to try today.

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*

⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

When Sophie Bretag hit the wall, she kept trying to push through.High-functioning anxiety, burnout, then a tongue-cancer diagnosis finally led her husband to insist she stop.In this raw, hopeful conversation, Sophie shares how that loving call-out became the circuit-breaker—why crisis puts you in survival, not processing—and how healing came from layering tiny, consistent practices.From time in nature to somatic work—breathwork, Reiki, acupuncture—Sophie slowly pieced herself back together with self-kindness. We explore choosing work that gives energy, letting go of inflated responsibility, and why self-kindness isn’t fluffy—it’s the backbone of resilience, relationships, and sustainable performance.You’ll hear:- The moment Sophie stopped and gave herself permission to heal- What somatic healing looked like after the storm- The 1% practices that actually stick (and why there’s no silver bullet)- How to use values as your “energy filter” for work and lifeTakeaway: Don’t wait for the crash. Pick one small act of care today, repeat tomorrow, and let the gains compound.*Follow Tracey*instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠*Join my mailing list*⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

When Sophie Bretag hit the wall, she kept trying to push through.

High-functioning anxiety, burnout, then a tongue-cancer diagnosis finally led her husband to insist she stop.

In this raw, hopeful conversation, Sophie shares how that loving call-out became the circuit-breaker—why crisis puts you in survival, not processing—and how healing came from layering tiny, consistent practices.

From time in nature to somatic work—breathwork, Reiki, acupuncture—Sophie slowly pieced herself back together with self-kindness.

We explore choosing work that gives energy, letting go of inflated responsibility, and why self-kindness isn’t fluffy—it’s the backbone of resilience, relationships, and sustainable performance.

You’ll hear:

- The moment Sophie stopped and gave herself permission to heal

- What somatic healing looked like after the storm

- The 1% practices that actually stick (and why there’s no silver bullet)

- How to use values as your “energy filter” for work and life

Takeaway:

Don’t wait for the crash. Pick one small act of care today, repeat tomorrow, and let the gains compound.

When Sophie Bretag hit the wall, she kept trying to push through.

High-functioning anxiety, burnout, then a tongue-cancer diagnosis finally led her husband to insist she stop.

In this raw, hopeful conversation, Sophie shares how that loving call-out became the circuit-breaker—why crisis puts you in survival, not processing—and how healing came from layering tiny, consistent practices.

From time in nature to somatic work—breathwork, Reiki, acupuncture—Sophie slowly pieced herself back together with self-kindness.

We explore choosing work that gives energy, letting go of inflated responsibility, and why self-kindness isn’t fluffy—it’s the backbone of resilience, relationships, and sustainable performance.

You’ll hear:

• The moment Sophie stopped and gave herself permission to heal

• What somatic healing looked like after the storm

• The 1% practices that actually stick (and why there’s no silver bullet)

• How to use values as your “energy filter” for work and life

Takeaway: Don’t wait for the crash. Pick one small act of care today, repeat tomorrow, and let the gains compound.

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*⁠⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.

In this episode, Tracey and Scott turn advice they gave to participants in their recent 30 Day Self Care Challenge into a fast, fun quiz.

They share the small, doable practices that genuinely moved the needle: breathwork after lunch, a slower exhale (and hum) to calm the vagus nerve, curating your feed for joy, five-minute tidy timers, choosing rest even when it’s inconvenient, and stacking those little one-percenters into a better day.

Here's a snapshot of what was covered:

• How to make self-care doable in winter (and why changing it up monthly helps)

• The 15-minute post-lunch breathwork that boosted afternoon energy

• A simple “longer exhale + hum” reset you can do anywhere

• Be present to micro-moments (aka “pocketful of happiness”) and string them together

• Why contrast grows gratitude (and how to notice it sooner)

• The case for rest: choosing yourself without guilt

• Doom-scroll vs. intentional joy-scroll (curating your content diet)

• Five-minute timers for decluttering + quick wins

• Don’t have a hobby? Easy ways to experiment and find one

• Compassion in the wild: other people’s energy, our interpretation, and choosing kindness

If you’re busy, a bit flat, or stuck in “all or nothing”, this one’s for you.

If this helped, please: follow/subscribe, leave a review, and share this with someone who needs it. It genuinely helps the show reach more people.

*Follow Tracey*

instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠

Tik Tok: ⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠

YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠@traceyquayle.therapy⁠⁠⁠⁠⁠⁠⁠⁠

*Join my mailing list*⁠⁠⁠⁠⁠⁠⁠⁠www.traceyquayle.com⁠⁠⁠

Disclaimer: This podcast is for information only and isn’t a substitute for personalised therapy.