Stephing Up

A realistic, doable glow up with no 4am alarm and no 14-step routine? Welcome to my 10 sustainable changes to come home to yourself (created by a mid 30s Mum who lost herself for a minute).

 

This episode is for you if:

 

- You've started a glow up every Monday and quit by Wednesday (it's not you, it's the plan)

- You've disappeared so far into motherhood/work that you caught your reflection and didn't recognise her

- You want to feel put together without giving up your carbs or your personality

 

Here's what I break down in this episode:

 

- Doable glow up, defined: why a realistic glow up is built for your worst day, not your best

- Wardrobe editing: the 5 questions that decide what stays

- Colour season: the cheat sheet that makes getting dressed stupidly easy

- 30g protein before coffee: the one habit with the biggest domino effect on energy, mood and skin

- Self-trust and kept promises: where confidence actually comes from

- Lowering the bar: why doing less on purpose is the reason it finally sticks

…

Episode Links:

Steph’s 30-day Declutter Challenge: https://www.stephpaseplanners.com.au/pages/30-day-declutter-challenge 

2026 Planners: https://www.stephpaseplanners.com.au/collections/planners

Health Journal: https://www.stephpaseplanners.com.au/collections/health-diaries 

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Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

…

Let’s Hang:

Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor 

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

See omnystudio.com/listener for privacy information.

I thought meditation would fix me. Instead, I put my phone on silent for six years.

Here's the truth:

I am not the girl who lights a candle, sits cross-legged on a linen cushion and meditates her way to inner peace.

I've tried.

Instead, I spent years wondering why every wellness routine on the internet seemed to work for everyone except me.

The good news? Nothing was wrong with me.

My nervous system was just overloaded.

In this episode, I'm sharing the weird, unglamorous things I actually do to calm an anxious, overstimulated, ADHD brain. No bubble baths. No 5am ice baths. No pretending to enjoy meditation.

Just seven simple things that genuinely help me feel calmer, less overwhelmed and more like a functioning human.

Because weird works if it makes you well.

This podcast is for you if:

• You've muted a group chat and felt immediate relief
• You've sat in the driveway because you physically couldn't go inside yet
• The sound of everyone needing something from you makes you want to hide in a cupboard
• You've tried meditation and spent the whole time mentally reorganising your life

 

What you'll learn:

• Why traditional self-care doesn't work for everyone
  • How notifications keep your nervous system stuck in stress mode
  • Simple ways to reduce overstimulation throughout your day
  • Why movement can be more effective than meditation for some people
  • The science behind expressive writing, behavioural activation and transition rituals
  • Practical mental health tools you can actually use when life feels overwhelming

Here's what I break down in this episode:

 

1. Why We're All So Fried
2. Phone On Silent For Six Years
3. Batching Your Replies
4. Noise-Cancelling Headphones
5. The Two-Minute Car Sit
6. Move, Don't Sit
7. Feelings On Paper Before People
8. Clean One Thing
9. The Permission Slip

...

Related Episodes:

S2E8 – Phone Rules

S2E7 – 8 Weird Systems I Use For My ADHD Brain (Because Nothing Else Worked)

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

…

Let’s Hang:

Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor 

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

See omnystudio.com/listener for privacy information.

We’ve been sold the same message for years: start Monday, go all in, be perfect, and somehow transform your life in eight weeks.

But what if that's exactly what's keeping us stuck?

I’m here to tell you, I’ve done (and seen) some things. My own health journey has been vast.  From beer and noodle box for breakfast, to bodybuilding extremes, and everything in between. I’ve finally found a balanced approach that actually lasts, and now I’m here to share the lessons I wish I had learned years earlier.

In this episode, I share the health and fitness mindset shifts that completely changed my relationship with food, exercise, and my body. This isn't another episode about losing weight or chasing the "perfect" body. It's about creating habits that actually fit your life, breaking free from all-or-nothing thinking, and feeling better in your own skin without the guilt, shame, or impossible expectations.

In this episode:

• Why the all-or-nothing mindset is sabotaging your progress
• The identity shift that makes healthy habits easier to stick to
• How to stop waiting for the "perfect" time to start
• Simple hacks for drinking more water and eating better
• The power of meal planning without overcomplicating it
• Why consistency beats perfection every single time
• My personal journey from unhealthy habits to bodybuilding and back to balance

If you've ever started a health kick on a Monday, fallen off track, and felt like you've failed, this episode is your reminder that one imperfect choice doesn't ruin everything—and that lasting change is often much simpler than we make it.

Because life isn't an eight-week challenge. It's the habits you can keep doing long after the motivation wears off.

…

Episode Links:

S1 Episode: Gaining 25kg, Losing it all (and myself) and what it took to Find Balance

Shop Meal Planner Magnets: https://www.stephpaseplanners.com.au/collections/planner-magnets 

 

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women. 

…

Let’s Hang:

Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor 

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

Steph’s Amazon Storefront: https://www.amazon.com.au/shop/justanothermummyblog/list/17TTU785IMM53 

 

See omnystudio.com/listener for privacy information.

I thought rest was something you earned. It turned out I was wrong.

Here it is …

We're talking about the brutal truths I had to admit to myself, the 7 different types of rest, why scrolling isn't actually rest, and the simple mindset shifts that finally helped me stop feeling guilty every time I sat down. 

This is part 2 of a two-parter - Episode 11 on weekly planning is the practical “How I Plan.”
This episode is about WHY rest still feels impossible even when you've got a plan.

This is for you if:

• You have hidden in the pantry for 60 seconds of silence
• You sit in the driveway after school drop-off because you can’t bring yourself to walk in
• You’ve scrolled for 45 minutes and then wondered why you have no time to rest 

Here’s what you'll learn:

• Why you feel exhausted even when you've "done nothing"
• The hidden mental load so many women are carrying
• Why scrolling isn't giving you the rest you actually need
• The 7 different types of rest and how to identify what you're missing
• How to stop treating busyness like a badge of honour
• Simple ways to create more peace without changing your entire life

 

Here's what I break down in this episode:

1. What "drowning" actually looks like (and why it's not your fault)
2. The 7 brutal truths about why you can't switch off
3. The 70% cognitive household labour stat: why women are managing 7 people's lives on top of their own
4. The 7 types of rest: physical / mental / emotional / spiritual / social / sensory / creative
5. "Romanticising the mundane" + the anchor moment hack
6. The reframe: "you don't have to earn your right to exist"
7. Why batching + automating gives you hours back (without quitting anything)

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

 

See omnystudio.com/listener for privacy information.

If you've ever bought a planner and you just can't seem to stick to it. If you’ve ever felt overwhelmed, constantly behind, or like everyone else somehow got the instruction manual for life except you — this episode is for you.

 

One of my most asked questions is ‘Steph, how do you do it all? How do you plan your week? How do you have everything running so smoothly?’ From the outside, it looks like everything does run smoothly. But to be honest, it hasn’t been easy. I've had to go through trial and error to create the systems that work, because in reality I’m a hot mess, and the way my brain works is very different. 

In this episode I share: 

I’m breaking down the exact planning system that keeps my life, business, kids, and chaotic brain functioning without completely falling apart. I talk brain dumps, priority blindness, Google Calendar hacks, the “top three + quick three” method, meal planning, habit tracking, and why your planner should work with your brain, not against it.

I’ll also share how I use AI and automation to save hours every week (including the AI assistant I built called Dobby), why your nightly “handover document” might change your life, and the reason most planners fail people with messy minds.

Because getting organised isn’t about becoming perfect. It’s about building systems that make life feel lighter.

…

Episode Links:

Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor 

Shop 2026 Planners: https://www.stephpaseplanners.com.au/collections/planners 

Shop Planner Stickers: https://www.stephpaseplanners.com.au/collections/sticker-packs 

Shop Magnet Planners: https://www.stephpaseplanners.com.au/collections/planner-magnets 

Shop Highlighters: https://www.stephpaseplanners.com.au/collections/magnetic-markers/products/pastel-highlighter-pack 

Steph’s Amazon Storefront: https://www.amazon.com.au/shop/justanothermummyblog/list/17TTU785IMM53 

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women. 

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia

See omnystudio.com/listener for privacy information.

The reason your meal prep keeps failing isn't because you're not disciplined. It's because you're copying systems built for people who like cooking. If that's not you, those systems will never work.

You know the spiral. You're on Pinterest, you find recipes that look amazing, you go and spend hundreds of dollars on groceries (including six herbs you've never heard of), and by week three you're hating life and the kitchen is a war zone.

Week one you were motivated. Week two you were okay. Week three you've given up. You know what hasn't given up? The weird herbs. They're still in your pantry. They will outlive us all.

In this episode I share:

• The 10-meal rotation: the framework that fixed my dinners forever ("we like what we like" beats Pinterest every time)
• Theme nights and the science of pre-set decision frames
• The meal plan is a guide, not a contract: how to swap meals without falling off the wagon
• Component prep, not full meal prep
• The viral lunch bag I designed at the SPP warehouse 
• The Woolies online list hack that saves me 30 minutes a week
• Decide what's for dinner at 9am, not 5pm: the rule that ended my 5pm panic forever
• BONUS: The Grab-and-Go Tub — pantry snacks the kids choose from

…

Episode Links:

Shop the Luxe Lunch Bag: https://www.stephpaseplanners.com.au/collections/luxe-lunch-bags 

Shop the Shopping List Notepad: https://www.stephpaseplanners.com.au/products/new-shopping-list 

Shop Magnet Planners: https://www.stephpaseplanners.com.au/collections/planner-magnets 

Steph’s Amazon Storefront: https://www.amazon.com.au/shop/justanothermummyblog/list/17TTU785IMM53 

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women. 

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

 

See omnystudio.com/listener for privacy information.

Have you ever stood in the kitchen at 7:14am holding two odd shoes and a half-made sandwich, wondering whether it's Wednesday or Thursday? It’s no secret that I’m a hot mess. And mornings (and the 35,000 micro decisions we need to make by 9am) are always extra messy. 

So if you've ever been late to the meeting that mattered because morning-you wrote the wrong start time in your head, or your screen time number scares the shit out of you, or you've already snapped at someone you love before the day has even started, this one is for you. 

The secret? Stop trying to fix your morning. Fix your night. In this episode I share the six night-before rituals I follow, because morning me cannot be trusted. The handover document, the launchpad, and the toast I refuse to make.

In this episode:

- The day I was an hour late to the Steph Pase Planners Zoom that broke me — and the rules I made because of it

- 35,000 micro decisions by 9am: the science behind why your brain is exhausted before you've even started the day

- Ritual 1: Outfit prep with the labelled hangers (and the 6pm weather check)

- Ritual 2: Lunches 80% prepped (the alternative is the KFC drive-through, ask me how I know)

- Ritual 3: The launchpad + the life pouch (which was originally an SPP tech pouch I made)

- Ritual 4: Same brekkie every single day (overnight protein Whip-Bix because I hate toast)

- Ritual 5: The brain dump → handover document for your future self

- Ritual 6: The 15-minute increment alarm hack (and why "shaping" in psychology beats willpower)

- The two-step rule (pulled from S2E7): if it takes more than 2 steps, redesign it

…

Episode Links:

Shop the Life & Tech Organiser Pouch: https://www.stephpaseplanners.com.au/collections/tech-organiser-pouches 

Steph’s Amazon Storefront: https://www.amazon.com.au/shop/justanothermummyblog/list/17TTU785IMM53 

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women. 

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

 

See omnystudio.com/listener for privacy information.

"Mummy, can you put your phone down?" I’m taking you back to the day my 6-year-old shamed me with one sentence... and these phone and tech rules I made because of it.  I know we can all relate to the struggle of succumbing to our devices. Hey, I love a good scroll, but when a kid says that to you, it hits you hard. 

Honestly, I have no control when it comes to technology. It felt like my phone was ruining my life, my attention span, and my mental health. Until this wake-up call.  

In this episode, I share the science behind why your phone is winning, and the 6 rules I created to help manage my own phone use. And the best bit: none of these rules require willpower..it comes down to our brain and the science behind it. 

This episode is for you if:

• You picked up your phone to do ONE thing and 4 hours later you're deep in your brand new hyperfocus of a 15-step haircare routine on TikTok (not speaking from experience or anything)
• Someone you love — your kid, your partner, your mum, your bestie — has asked you to put your phone down and you felt the gut-punch
• Your daily screen time number is genuinely offensive and you're sick of feeling like a piece of shit about it
• You have ADHD (or just a brain) and you've tried "more discipline" and shockingly it didn't work
• You want to stop scrolling at 1am but just one more...
• Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women. 

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

See omnystudio.com/listener for privacy information.

Here’s the truth:
Your brain isn’t broken… it’s just overwhelmed.

Whether you have ADHD or not, we’re all living in a world that’s busy, noisy, overstimulating—and expecting us to remember everything.

So instead of trying to “be better” or “get more disciplined”…what if you just made life easier?

In this episode, I’m walking you through the 8 weird (but wildly effective) systems I use daily to reduce overwhelm, stop forgetting everything, and actually function like a normal human.

From the “sock theory” to the “life pouch”… these are the small tweaks that remove friction and make your life work with your brain—not against it.

What you’ll learn:

• Why your brain struggles to keep up (and why it’s not your fault)
• How to reduce decision fatigue in your everyday life
• Why “simple systems” are more powerful than motivation
• How to work with your brain instead of constantly fighting it

Here’s what I break down in this episode:

1. Weekly Brain Dump
   Get everything out of your head and onto paper (aka cognitive offloading)
2. The One-Type-of-Sock Rule
   Eliminate unnecessary decisions (yes, socks matter more than you think)
3. Planner Always Open + Visible
   Out of sight = out of mind (so don’t let it disappear)
4. Alarms for Starting (Not Just Leaving)
   Stop being late by planning for getting ready, not just the event
5. The Launch Pad
   A designated space for everything you need the next day
6. The “Life Pouch”
   One small bag with all your essentials—no more losing everything
7. The 2-Step Rule
   If it takes more than two steps… redesign it
8. Closing Shift Routine
   Reset your home each night so future you isn’t overwhelmed

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

 

See omnystudio.com/listener for privacy information.

You don’t just wake up one day burnt out.
You don’t suddenly lose your spark.

It happens slowly. Quietly. While you’re still showing up… still getting things done… still functioning.

Until one day, you look at yourself and think: I don’t even recognise who I am anymore.

If you’ve been feeling flat, disconnected, or like you’re just going through the motions… this episode is for you. 

In this episode I share:

• The moment I realised I’d lost my spark—and the subtle, high-functioning burnout that got me there.
• Why burnout doesn’t always look like “falling apart”, and how it shows up in daily life.
• The real reason you ended up here (and the hard truth behind it).
• Practical, doable steps to start feeling like you again.

Plus, I’ve created a free workbook to help you reset your routine and get your colour back. Grab yours here: https://www.stephpaseplanners.com.au/blogs/news/stephing-up-podcast-is-back

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.

New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.

…

Let’s Hang:

Stephing Up on Instagram: @stephing.up        

Steph Pase on Instagram:  @stephpase_         

Steph Pase on Youtube:  @stephpase.                

Shop Planners + Organisation: Steph Pase Planners    

Shop Steph’s book “Mastering my Messy Life”:    Penguin Books Australia 

See omnystudio.com/listener for privacy information.