In this episode, Shailey and Katie dive into the real, practical side of gratitude — the kind that actually rewires your brain, improves your relationships, and helps you show up as a calmer, less-reactive human (science says so). They unpack how neuroplasticity works, why your brain loves repetition, and why gratitude isn’t about ignoring hard things — it’s about training your mind to notice more than just the problems.

Katie jumps in with research on gratitude, self-awareness, and why “toxic positivity” isn’t the goal — acknowledging the real stuff is part of the healing.

Together, they introduce a simple experiment to help listeners practice gratitude in a way that feels doable, not delusional.

The Practical Gratitude Challenge

Pick a trigger category — a person or area that normally sparks frustration — and choose your challenge level:

Light:

Do a one-time brain dump of everything good or redeemable about that challenging area/person.

Medium:

Write one genuine gratitude each day for two weeks.

Intense:

Write three specific gratitudes daily plus one “first-person goal” (a sentence you want to be true about you, written as if it already is).

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“People pleasing is actually about controlling others.”Wait—what? Rude! But it’s true. When we’re trying to make everyone happy, what we’re really trying to do is control how people see us. This week, we’re unpacking that sneaky truth and learning how to say no (without turning into a soulless- boundary-monster). People pleasing. From apologizing for existing 😆 to saying yes when your soul is screaming no, they get real about why we do it, how it sneaks into everyday moments, and what it looks like to finally break free.

They share cringe-worthy personal stories (we’ve all been there), and dig into how to set boundaries without burning bridges. You’ll hear about the power of pausing before reacting, assuming positive intent (even when it’s hard), and how curiosity can diffuse 90% of awkward human moments.

And because we love a good game, the episode includes a “Boundary Blitz” — a rapid-fire roleplay where Shailey gets to practice saying no.

You’ll walk away with practical ways to stop over-explaining, start communicating clearly, and actually feel confident when you say no — without the shame spiral. 

Takeaways

• People pleasing usually starts from wanting to be liked — not evil, just outdated programming.
• Assuming good intent changes how you see people and how you talk to them.
• Curiosity beats judgment every time.
• Confidence is a muscle — and boundaries are your gym.
• A thoughtful pause is your secret weapon in any tough moment.
• Clear is kind. Vague is confusing.
• Saying no doesn’t make you mean — it makes you honest.
• Boundaries protect your peace and your relationships.
• You don’t owe everyone an essay-length explanation.
• Celebrate every time you choose growth over guilt.

shaileymurphy.com
ohkatieday.com

Travel Hacks! The art of traveling — with kids, with friends, or with whoever’s part of your current adventure crew. ✈️

We’re sharing our favorite tips to make trips enjoyable and (mostly) stress-free — from setting expectations before we even leave the driveway to giving everyone small “travel jobs” that build independence and teamwork. We talk about how we balance adventure days with real rest, budget for souvenirs that actually mean something, and use simple games to keep long travel days fun.

We also get into creative destination ideas, building a family (or friend group) bucket list, and why having a transition day after getting home might be the most important part of the trip.

Most of all, we want this episode to remind you that you don’t have to wait for the perfect season to travel. You can weave adventure and connection into the life you already have — chaos, car seats, or carry-ons included.

Takeaways

Travel can be joyful with the right mindset and simple systems.

Setting expectations upfront keeps everyone grounded.

Creativity with destinations leads to unforgettable memories.

Giving kids (or fellow travelers) responsibility builds confidence.

Quality time always matters more than expensive outings.

A shared bucket list makes sure everyone feels seen and heard.

Budgeting for souvenirs can be a fun lesson in value.

Turn travel days into games to keep spirits high.

Capture your memories intentionally — photo books, voice notes, or videos.

Build in a transition day when you get home. It’s not lazy; it’s wise.

Quotes

🧳 “Traveling is a habit.”
🪣 “One bucket list item per person.”
🌿 “A rest day is an investment.”

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Katie's talking about how to fall back in love with your everyday life — the ordinary, in-between moments that usually fly under the radar.

Because somewhere between unloading the dishwasher and answering another email, we forget that this is our life. And it’s happening right now.

How to romanticize the routine — not by pretending everything’s perfect, but by slowing down enough to notice the magic that’s already there. From making your morning coffee feel sacred to turning carpool into your favorite thinking time, they share small mindset shifts that turn the mundane into something meaningful.

It’s about showing up fully awake to your own story — and realizing it’s already beautiful.

Takeaways

• Adopt a 'main character energy' mindset.
• Elevate mundane tasks with small changes.
• Use sensory upgrades to enhance daily life.
• Create a personal soundtrack for your day.
• Name and celebrate everyday routines.
• Incorporate gratitude into daily practice.
• Find joy in small, intentional actions.
• Transform chores into enjoyable activities.
• Embrace creativity in daily life.
• Appreciate the present moment.

Title Options

• Romanticizing Everyday Life
• Main Character Energy: Elevate Your Day
• Transform Mundane Tasks into Magic
• The Art of Living Cinematically
• Shailey and Katie's Guide to a Meaningful Life
• Everyday Magic: Finding Joy in the Ordinary
• Mindset Shifts for a Cinematic Life
• Gratitude and the Art of Living
• Creating a Life Full of Wonder
• The Power of Intentional Living

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ohkatieday.com

Shailey spills her interior design secrets — the little things that make your home look effortlessly styled (without it feeling like a museum where no one’s allowed to sit on the couch).

She walks Katie through her favorite hidden design tricks — like how to use coffee table books as instant personality injections, why stacks of three just feel right, and how trays are basically the emotional support system of home decor.

They also get real about the struggle of folding fitted sheets (spoiler: Shailey has thoughts) and how to mix colors, textures, and personal items so your space actually feels like you. Expect laughs, stories, and a few moments of deep design wisdom that will have you eyeing your living room differently.

Coffee table books = instant personality and visual interest.

Stack in odd numbers for balance (3 is the magic number).

Add personal items — no one else has your memories, so show them off.

Trays make everything look intentional (even your clutter).

Mix colors and textures for cozy depth.

Books are more than decor — they’re conversation starters.

Thrift stores are gold mines for unique finds.

Swap out seasonal books for a quick refresh.

Your personal stories should guide your design choices.

Intentional design makes a home feel cohesive, not cookie-cutter.

shaileymurphy.com
ohkatieday.com

This week on Shailey & Katie’s Lemonade Stand, Katie attempts the impossible: convincing die-hard night owl Shailey that mornings don’t have to be miserable.

Katie shares how she went from dragging herself out of bed at the last possible second to actually looking forward to mornings (shocking, we know). She’s walking Shailey through seven practical, totally doable hacks to transform mornings—without becoming that person who wakes up at 4:30 a.m. to journal by candlelight and run a marathon.

They dive into why dopamine is the secret sauce for motivation, how to beat decision fatigue before it ruins your day, and why a tiny burst of “activation energy” is all you need to get moving. Plus, Katie explains why your mornings actually start the night before and how to “play offense” with your day instead of just reacting to it.

By the end, Shailey is almost convinced—and you might be, too.

Morning routines don’t have to be complicated to change everything.

Hacking dopamine —it’s the key to motivation.

Simplify your choices to fight decision fatigue.

Harness a quick burst of activation energy to kickstart your day.

Create before you consume.

Step away from the snooze button—it’s a trap.

Stop playing defense with your time and start playing offense.

Expect new habits to feel awkward at first.

A good morning starts the night before.

Prioritize sleep quality over sleep quantity.

shaileymurphy.com
ohkatieday.com

This week, Shailey catches us up on everything she’s been up to — from interior design projects to video production gigs, big life lessons, a few epic trips, and her new secret anti-aging routine (minus two spots on her neck). We talk about the tricky art of saying no (even when you really want to be a “yes” person), why family time feels so sweet right now, and how she committed to keeping a fitness routine going after bailing on Katie at the gym.

Plus, we debate the most ridiculous excuses for skipping a workout (spoiler: they’re good) and share some honest reflections on regrets, growth, and what we’ve learned since our last season.

Pour yourself a lemonade and let’s catch up with Shailey — and if you missed last week's episode, go back and catch up with Katie!

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ohkatieday.com

We’re back for Season 11 (after just a quick… four-year break 🤷‍♀️) and kicking things off with Katie’s comeback story. From navigating trauma and anxiety to ditching numbing habits (yep, even the Prosecco), Katie shares what it looked like to trade shame for curiosity and rebuild her life one habit at a time. She’s talking midlife crisis, coaching, The Habit Lab, and why curiosity became her superpower.

Plus—because we never take ourselves too seriously—this episode is brought to you by weighted vests (you’ll see) and features our very first new-season segment: Old Timey Photos: How to Save Money with Shailey.

ohkatieday.com/habitlab

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"What if I just position this as an experiment?"

"I did go ahead and put in my notice."

"You're going to be me one day."

"I feel like I finished, not quitting."

"I'm an alcohol-free life coach."

"I made myself a sober bucket list."

"I am certified to practice hypnotherapy."

"Old timey photos people, man, they go hard."

"I loved it. My family kind of wants to go back."

"It's a good exercise in self-control."

shaileymurphy.com
ohkatieday.com

Season 10 and a half: A Very Merry Inbetween-isode!

We’re popping in to give you a quick life update, some GOALS we’ve been crushing, and our top 3 gifts to give yourself this holiday season. Katie has a longevity, anti-aging regimen she’s dying to share with you and a VERY CRINGEY massage story gone so wrong she allllmost couldn’t get through the re-telling. Oh and Shailey has become a renovation real estate mogul!Products mentioned:

Atomic Habits by James Clear

Duckfeet shoes

Vital Proteins Collagen supplement

Free Assembly - Walmart

Follow us on instagram to hear when we release “The Joy Workshop” video masterclass

instagram.com/shaileyandkatie

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ohkatieday.com

We’re walking you through The New Habit Formula, exploring What are Atomic Habits? AND we’re checking in on the goals we set 12 weeks ago and making new goals for next season premier! Did Shailey ever bodypump with Katie? Did Opal cut her Disney-princess hair? Did Katie stay sober curious? What about reducing screentime and carving out more intentional time with kids? TUNE IN!

shaileymurphy.com
ohkatieday.com