Stephing Up

Why Your Kids Turn Feral After School (And the 6 Rules That Fixed It). After school meltdowns, the witching hour, and the 6 rules I rebuilt to stop our afternoons falling apart as a mum with ADHD.

This is for you if:

• Your after school routine is non-existent and every afternoon ends in tears (yours or theirs)
• You've ever been a snack bitch for 45 minutes straight and the kids still won't eat dinner
• You've cried in the pantry and then come out pretending everything's fine

In this episode:

• After school regulation: why I don't talk to my kids for 30 minutes after school (and the brain science behind why they lose it)
• Screen time after school: the dopamine science that explains the meltdown when you take the iPad away
• After school snack prep: the lazy plate hack that stopped me being on snack duty for 45 minutes
• Evening lighting for kids sleep: why overhead lights after 6pm are suppressing your kid's melatonin (twice as much as adults)
• PM reset routine: the closing shift concept... treating the house like a restaurant you're putting to bed
• Revenge bedtime procrastination: the name for the 11pm scroll when your day wasn't yours (and why adult time fixes it)
• The catchall basket hack: batching the mess so you're not doing 100 trips with Polly Pockets

Timestamps:

00:00 After school meltdowns: brains, dopamine, and a lit match

00:27 Why our after school routine fell apart

00:47 The witching hour: how did people in the 1800s do this?

01:36 "It stops me crying in the pantry as much"

02:28 ADHD and time blindness: "for me there's either now or not now"

04:05 The moment I realised my after school systems had slipped

05:16 RULE 1: After school regulation... regulate first, everything else second

07:05 What's happening in your kid's brain after school (the amygdala hijack)

10:10 The 30-minute decompression routine + calm corner ideas

12:50 RULE 2: Screen time rules... no TV until the after school checklist is done

14:49 Screen time and dopamine: why screens after school make meltdowns worse

17:35 RULE 3: After school snack prep (the lazy plate + protein hacks)

21:32 RULE 4: Evening lighting for kids sleep... no overhead lights after 6pm

23:37 RULE 5: The PM reset routine... putting the house to bed

25:14 The catchall basket: organising after school mess

27:00 RULE 6: Mum's adult time + revenge bedtime procrastination

27:45 Evening planner check: the routine that closes my day

28:15 Outro

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're not bad at cleaning. You just don't have the systems. 

When I was a kid, my room was so messy my mother hung a dolphin shower curtain across my shelves to hide it.

Like, a full shower curtain. With blue dolphins on it. On brand for me at the time. And it worked great until the mess behind it got so big the curtain couldn't hold it anymore.

I always thought I was incompetent. Turns out I just didn't have the systems. Here's how I tricked my ADHD brain into keeping a cleanish house.

This episode is for you if:

• You've rewashed the same load three times because it smells like regret
• Your kitchen bench regenerates clutter faster than you can clear it
• You've genuinely considered moving house instead of cleaning the one you have

In this episode I share:

• Why cleaning feels so hard (it's decision fatigue, not laziness)
• Theme days: the alliteration brain hack
• The cleaning playlist that tricks your brain
• Catch-all baskets: batching the mess
• The five-minute rule and why momentum builds dopamine
• AM/PM resets: putting the house to bed

…

Your Messy Life Reset: 

Now that you’re clear on how to work with your brain (and not against it)... go back and complete your Messy Life Reset. I’ll walk you through it step-by-step in Season 2, episodes 1 and 2.

Grab your free Messy Life Reset workbook 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.

Have you ever noticed that starting new habits can feel like pulling teeth? You’ve set your goal.  You want it with every fiber of your being… yet you're still met with so much resistance. You have every intention of going to bed early, but suddenly it's three o'clock in the morning and you're doing a ‘Which kitchen appliance am I’ quiz? Turns out, there is a good reason for that. (And I’m a toaster, thanks for asking).

Our brains see new habits as a threat because it doesn't know what's going to happen. 

Read that again. Your brain wants you to stay with what's familiar because it knows the outcome. And when it can predict the outcome, it feels safe. Your brain relies on knowing exactly what's going to happen, so it continues to pull you back to what it knows. 

So even if an existing habit is bad for you, like scrolling, overeating, staying in a job you hate or avoiding hard conversations, your brain thinks, “Well, I know how this ends and we survived it last time, so let's just do that again.” And it replays over and over again. Even if those habits make you unhappy. Even if they make you unhealthy. And even if they're keeping you stuck. 

In this episode, I’m sharing all the things I WISH we were taught back in school, including:

• The science behind why changing your habits is so hard.
• The truth about lazy brains… and the autopilot trap.
• The healthy habits cheatcode: Four steps you can take to ‘trick’ your brain into accepting a new habit.
• Why you should finally stop comparing yourself to others. 

…

Your Messy Life Reset: 

Now that you’re clear on how to work with your brain (and not against it)... go back and complete your Messy Life Reset. I’ll walk you through it step-by-step in Season 2, episodes 1 and 2.

Grab your free Messy Life Reset workbook 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.

Three months in, and your goals failed? Good. Here's what to do instead.

This is Part 2 of the Messy Life Reset. Trust me, this is the perfect time... after the "new year motivation" has well and truly worn off.

But first... listen to Episode 1, Master Your Mess in 3 Days, for part one of your reset!

Grab your FREE Messy Life Reset Workbook:  click here

This reset is for you if:

• You’ve ever felt that everyone got a manual for life, and yours is from Temu and it smells funny. (Same)
• It’s the beginning of the year but you’re already feeling behind, burnt out and like you’re barely holding it together.
• You’re trying to stick to a routine that’s not achievable or realistic (hello guilt).

In this episode:

• My guide for messy minds to reset for the year ahead
• Why your "best self" is actually perfectionism in disguise (and what to chase instead)
• The reflection exercise that made me nearly cry on mic... three mirrors, three versions of yourself
• The one-question filter that exposes which goals are actually yours
• The three non-negotiable days that I want you to schedule into your planner to help you reset and get back on track.
• What to do when a goal stops fitting... and the 5 signs it was never yours to begin with
• Plot Points: a smarter way to plan your year (mine are meal prep and guitar. That's the whole list.)

Your workbook: 

Grab your FREE Messy Life Reset Workbook: click here

Giveaway

To celebrate being back, I’m giving you the chance to win one of five $100 Steph Pase Planners vouchers! Simply share a photo or video to Instagram of yourself listening to Stephing Up, and tag both @stephpase_ and @stephing.up . Winners will be announced on 31 March 2026.

Timestamps: 00:00 You're not afraid of failure... you're afraid of being watched

03:18 Life update: editing my life, guitar, colour seasons

07:47 Quick recap of the 3-Day Reset from Part 1

09:07 Why "happiest self" beats "best self" (and it's not a small difference)

10:58 My best self equals perfect. It's perfectionism.

12:30 The filter question that changes everything

13:04 The Three Mirrors Exercise: healthiest, most successful, truest self

18:58 Tall poppy syndrome and being uncomfortable with your own wins

21:34 My dad never got to retire. That rewrote my definition of success.

23:05 Stagnation is OK. Rest can be the goal.

24:18 Plot Points: how to plan your year like a story

27:00 Categories: personal, home, relationships, health, business, hobbies

33:06 Why I dropped from 10K steps to 8K (and actually stuck to it)

36:20 5 signs your goal was never really yours

40:30 Thank God spin class got cancelled. That calm? That's your answer.

Follow Stephing Up:  @stephing.up        

I’m Steph Pase, your (somewhat) organised best bogan friend 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.

Hey… it’s Steph. Your (somewhat) organised best friend in your ears.
And after 18 months away, I’m finally back with a new season of Stephing Up.

I took a break. I lived some life. I learned a LOT. (Spoiler alert, I wrote a book!) And now? I’m back to share the stories and lessons I couldn’t have shared back then.

I am SO excited to be back, and I’m jumping straight in with a mini reset series. And trust me this is the perfect time to be doing this, after the new year motivation has well and truly worn off.

Grab your FREE Messy Life Reset Workbook: click here

This episode is for you if:

• You’ve ever felt that everyone got a manual for life, and yours is from Temu and it smells funny. (Me too)
• It’s the beginning of the year but you’re already feeling behind, burnt out and like you’re barely holding it together.
• You’re trying to stick to a routine that’s not achievable or realistic (hello guilt).

I’ll talk you through my guide for messy minds to reset for the year, the filter you need to apply to your goals to know if they’re really for you, and the three non-negotiable days that I want you to schedule into your planner to help you reset and get back on track.

Your workbook: 

Grab your FREE Messy Life Reset Workbook: click here

Giveaway

To celebrate being back, I’m giving you the chance to win one of five $100 Steph Pase Planners voucher! Simply share a photo or video to Instagram of yourself listening to Stephing Up, and tag both @stephpase_ and @stephing.up . Winners will be announced on 31 March 2026.

…

Follow Stephing Up

I’m Steph Pase, your (somewhat) organised best bogan friend 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 https://www.penguin.com.au/books/mastering-my-messy-life-9781761349256 

See omnystudio.com/listener for privacy information.

Have you ever felt that everyone got a manual for life, and yours is from Temu and it smells funny? Me too.

Hey legend, welcome to Stephing Up. I’m Steph Pase, your (somewhat) organised best bogan friend 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.

This podcast isn't for people with an alarm clock built into their brain, it's for the messy minds of the world. Because spoiler alert, you might know me for my organisation tips and tricks… but I’m actually a hot mess.

So if you’re feeling behind, burnt out and like you’re barely holding it together, this is the place for you.

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.

Guys, I have a really big announcement, and it’s one I’ve been putting off..

– 

We are also SO close to revealing our new planners… We’ve been working so hard on them and I can’t wait for you guys to see them. 

Listen to the episode to find out when we are doing out BIG reveal, and make sure you join the waitlist because these sell out SO fast and I don’t want you to miss out. 

🔗 www.stephpaseplanners.com.au/pages/2025-planner-waitlist

Want to continue the conversation? Join the Stephing Up Community at @stephing.up and over on Facebook

And as a thank you for being part of the Stephing Up Community you can also use your exclusive code STEPHINGUP for 15% off at @stephpaseplanners. Visit stephpaseplanners.com.au. 

LET'S BE FRIENDS! ❤️

Instagram: https://www.instagram.com/stephpase_

TikTok: tiktok.com/@stephpase

Blog: justanothermummyblog.com

Planners: stephpaseplanners.com.au 

See omnystudio.com/listener for privacy information.

Does the thought of your finances and money give you anxiety? Or feel so daunting, like you don’t feel smart enough to try?

Today is the last day you’re going to feel like that!

Joining me on today’s episode is my very own financial advisor, Renae from Money Mode. With over 20 years of experience in financial planning, Renae has built her own platform to help empower and inspire people to take back control of their money by making the world of finance more accessible and easier to understand.

This episode includes really practical examples and advice on how to not only change your mindset with money, but how to save in a way that isn’t restrictive!

You’ll hear:

✨ Tips on how to make looking at finances easier and less overwhelming

✨ Easy automations you can do to take the pressure off remembering!

✨ Common money mistakes and how to avoid them

✨ The scary B word and giving yourself a spending plan so you can keep buying the things you love

✨ How to have the ‘Money Talk’ with your partner

✨ My own money story and how it has affected how I spend my money today

… and so much more

Renae has offered my pod fam 20% off of her Cashflow Course AND signature Money Mode School so make sure you head over to www.moneymode.com.au and enter code SUP20 to start taking back control of your money!

• Sign up for Cashflow Course here
• Join Money Mode School here

📥 Download your free spending plan template here.

And be sure to head over to Renae's IG over at @moneymode_

☎️ Feeling like a hot mess? Girl I've been there 😂 Let's talk about it! Send me your questions/thoughts/feelings/anything really over on the Stephing Up IG page @stephingup and I'll talk about it in my next episode of The Hot Mess Hotline!

Want to continue the conversation? Join the Stephing Up Community at @stephing.up and over on Facebook

And as a thank you for being part of the Stephing Up Community you can also use your exclusive code STEPHINGUP for 15% off at @stephpaseplanners. Visit stephpaseplanners.com.au. 

LET'S BE FRIENDS! ❤️

Instagram: https://www.instagram.com/stephpase_

TikTok: tiktok.com/@stephpase

Blog: justanothermummyblog.com

Planners: stephpaseplanners.com.au

See omnystudio.com/listener for privacy information.

Are you guilty of waking up at the very last second and then rushing around trying to get out of the house? You haven’t packed the kids' lunches, they can’t find their uniform, you don’t know where you put your car keys and you’re stressed.

So this week I thought I’d share the AM Non Negotiables that help me to take control of my day!

If you are someone who feels like you’re never starting the day on the right side of the bed, keep getting caught up in the rush of morning and struggle to catch up, or feel like your stress is affecting the relationships with your kids and partner then this is episode is for you.

You’ll hear:

✨ The three personal non-negotiable activities I do every morning that keep me sane

✨ How I set up the house in the morning to make sure that I can relax in the evenings

✨ How to hack your brain into thinking it's already had a good day!

✨ Why not make your bed can change the WHOLE outcome of your day (no, seriously!)

✨ What’s in my bedside table drawer 👀

… and so much more

Queue up these episodes next!

🎧 Nailing Your Morning Routine on Spotify / Apple

🎧 8 Hacks to Keep a Tidy Home AND Stay Sane on Spotify / Apple

🎧 How I Fixed My Sleep in TWO Nights on Spotify / Apple

Products mentioned:

• SPP Write It Out Journal
• SPP Cleaning Schedule Magnets

Check out my slow cooker recipes over on my blog here.

SPP is turning 5! To celebrate, we are throwing a month-long birthday party! 🎉 As a BIG thank you to all of our community, we’ll be dropping something new and exciting every week in August! Don’t miss a thing: make sure you are following us on Instagram @stephpaseplanners and @stephpase_ and head over to our website to join our mailing list for exclusive presales and news!

☎️ Feeling like a hot mess? Girl I've been there 😂 Let's talk about it! Send me your questions/thoughts/feelings/anything really over on the Stephing Up IG page @stephingup and I'll talk about it in my next episode of The Hot Mess Hotline!

Want to continue the conversation? Join the Stephing Up Community at @stephing.up and over on Facebook

And as a thank you for being part of the Stephing Up Community you can also use your exclusive code STEPHINGUP for 15% off at @stephpaseplanners. Visit stephpaseplanners.com.au. 

LET'S BE FRIENDS! ❤️

Instagram: https://www.instagram.com/stephpase_

TikTok: tiktok.com/@stephpase

Blog: justanothermummyblog.com

Planners: stephpaseplanners.com.au

See omnystudio.com/listener for privacy information.

Our brain is fighting for its life out here. 

Working from home has so many positives - like being able to look after your kid and run errands through the day (why are post offices only open during work hours?!). But if we aren’t looking after ourselves, our space and our minds then it can be really hard to set AND maintain boundaries.

On today’s episode, I’m chatting all about the things I do when I work from home in order to stay as productive and focused as possible, but more importantly, how I switch off my work brain and allow myself to actually relax at the end of the day. It’s one thing to say “Just stop working at 5 pm” but what steps do you need to put in place to make sure you follow it?

You’ll hear:

✨ Why you might be working all day but still feel like you haven’t gotten anything done

✨ How to hack your brain to get into your flow state faster

✨ The time of day that is the MOST productive for you to be working

✨ Ways to set up your space so that you actually want to be in your office

✨ The weekly schedule I follow to make sure I stay focused on each task

… and so much more

The revamped Home and Work To Do List drops tonight so make sure you get in quick! www.stephpaseplanners.com.au

SPP is turning 5! To celebrate, we are throwing a month-long birthday party! 🎉 As a BIG thank you to all of our community, we’ll be dropping something new and exciting every week in August! Don’t miss a thing: make sure you are following us on Instagram @stephpaseplanners and @stephpase_ and head over to our website to join our mailing list for exclusive presales and news!

☎️ Feeling like a hot mess? Girl I've been there 😂 Let's talk about it! Send me your questions/thoughts/feelings/anything really over on the Stephing Up IG page @stephingup and I'll talk about it in my next episode of The Hot Mess Hotline!

Want to continue the conversation? Join the Stephing Up Community at @stephing.up and over on Facebook

And as a thank you for being part of the Stephing Up Community you can also use your exclusive code STEPHINGUP for 15% off at @stephpaseplanners. Visit stephpaseplanners.com.au. 

LET'S BE FRIENDS! ❤️

Instagram: https://www.instagram.com/stephpase_

TikTok: tiktok.com/@stephpase

Blog: justanothermummyblog.com

Planners: stephpaseplanners.com.au

See omnystudio.com/listener for privacy information.