Summary: In Part 2, Josee and Katie continue their conversation by diving into the practical side of sustainable high performance. Josee explores what positive leadership really looks like both at work and at home, why toxic positivity is just as damaging as ignoring problems entirely, and how to have the difficult conversations that actually move things forward.

They also get into what happens to ambitious professionals as they climb higher, why stress tends to increase with success, and the role humility plays in building the kind of resilience that lasts. Josee shares a deeply personal story about trust and non-negotiables that every parent and leader will feel, and closes with a reminder that this is a continuous improvement life.

Key Takeaways

→ Positive leadership has four pillars: positive climate, positive communication, positive relationships and positive meaning. Practice all four at work and at home.

→ Toxic positivity is real and damaging. Acknowledging the hard stuff is not weakness, it is what makes the positive sustainable and authentic.

→ The energy it takes to suppress difficult emotions is immeasurable. We do not realize how much it is costing us until we stop doing it.

→ As you get more efficient, you get more responsibility. The answer is not to work harder. It is to use the tools that exist so you do not have to.

→ Humility is the most underrated performance tool. Being humble enough to know you are human, that you need sleep, breaks and real support, is what keeps you going long term.

→ Seven hours and thirteen minutes of sleep. Josee has canceled meetings because she did not have it. Your brain cannot perform without it.

→ Short-term stress coping mechanisms like alcohol, caffeine and avoidance give temporary relief but chip away at long-term resilience. Build the habits that actually restore you.

→ Know your red lines. Above them, there is a whole world of growth and continuous improvement. Below them, the status quo becomes unacceptable. Trust is one of those lines.

→ This is a continuous improvement life. You are not meant to arrive. You are meant to keep going.

Where to find Josee

Website

Josee Tremblay's LinkedIn

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: In Part 1, Katie sits down with Josee Tremblay, professional engineer, Principal in Decision Sciences, board director and Amazon number one bestselling author of Us and Yet, to explore what it really takes to balance a high-achieving career with a full personal life.

Josee challenges the myth of work-life balance right from the start, reframing it as one life with many moving parts that all need intentional architecture. She shares her powerful three-step delegation framework, why building support at home matters just as much as building it at work, and how curiosity can become one of your most powerful tools for navigating discomfort in both professional and personal settings.

Katie and Josee also explore the nervous system's role in how we respond to stress, success and the fear of being seen, drawing on both their lived experiences and their work with high-achieving clients.

Key Takeaways

→ Work-life balance is a myth. It is all just life. You show up at eight in the morning and it is still your life. The goal is to build a whole life architecture that supports you.

→ Josee's three-step delegation framework: Does this task need to be done? Does it have to be done by me? Does it have to be done by me now? If the answer to any of those is no, park it, delegate it, or schedule it.

→ Delegation applies at home too. Whether it is your neighbor grabbing a package or your teenager cooking dinner, building a network of people who lean in for each other creates long-term resilience.

→ Park it and schedule it. If a task does not need to be done right now, put it on your calendar for the right day and stop carrying it in your head.

→ Support at home is just as important as support at work. Positive leadership applies in both environments and directly affects how well you show up in each one.

→ When discomfort shows up, treat it with curiosity. Asking why you feel threatened or uncomfortable in a situation grounds you and helps you access the answers underneath the reaction.

→ The nervous system records everything. Even seemingly small events can leave a lasting imprint. When we understand the root of our resistance, we can start to shift it.

→ We are trained from childhood to do things alone. Most of us do not unlearn that until middle age. The sooner you ask for help, the faster everything moves.

Where to find Josee

Website

Josee Tremblay's LinkedIn

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: In Part 2, Katie continues her conversation with Carol Enneking, diving deeper into the realities of entrepreneurship, resilience, and redefining success in a way that actually supports your life.

Carol opens up about the pivotal life moments that shaped her journey, moving between corporate and entrepreneurship, navigating unexpected personal challenges, and ultimately finding her way back to building a business on her own terms. Together, they unpack the hidden pressure entrepreneurs carry, the scarcity mindset that keeps people stuck doing everything themselves, and the importance of creating space before burnout forces you to.

They explore practical ways to set boundaries, evaluate what’s truly working, and step out of the “do it all now” mindset. Carol brings her framework, think, give up, let go, to life with real examples, while emphasizing the importance of values, legacy, and intentional living.

This episode is a powerful reminder that success isn’t about doing more, it’s about doing what matters most, sustainably.

Key Takeaways

→ Your journey doesn’t have to be linear. Growth often comes through unexpected life shifts, not perfectly planned paths.

→ Fear and scarcity can keep you stuck doing everything yourself. Investing in support is often what allows your business to grow.

→ Being “busy” is not the same as being effective. Without reflection, you may be spending time on the wrong things.

→ Create space before you need it. Margin in your schedule allows you to handle life’s unexpected moments without everything falling apart.

→ Think, give up, let go.

→ Just because something isn’t working today doesn’t mean it won’t. Give strategies enough time before pivoting.

→ Boundaries are essential. If your business relies on you 24/7, it’s a sign you need systems or support, not more effort.

→ Rest is productive. Stepping away creates space for better ideas, creativity, and clearer decision-making.

→ Define your own version of success. If you don’t, you’ll end up chasing someone else’s and paying the price for it.

→ Legacy matters. How you make people feel and how you show up will outlast any achievement.

Where to find Carol

Website

Instagram

Facebook

Carol Enneking's LinkedIn

Book: The Rebalancing Act available on Amazon and other major retailers

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: In Part 1, Katie sits down with Carol Enneking, leadership advisor, keynote speaker and bestselling author of The Rebalancing Act, to explore what it really means to redefine success without burning out.

Carol shares her remarkable journey from high-profile corporate roles to accidental entrepreneurship, back to corporate after a surprise divorce, and back to entrepreneurship again and how each twist shaped her understanding of sustainable success. They dig into the invisible pressure entrepreneurs carry, the myth that doing everything yourself is strength, and why knowing your worth is the foundation of everything.

Carol introduces her powerful three-part framework: think, give up, and let go. A practical approach to reclaiming your time, your energy, and your sense of purpose.

Key Takeaways

→ Achievement without sustainability comes at a cost. The sooner you learn that, the less you pay for it later.

→ Just because you can doesn't mean you should. Stop spending your highest-value hours on low-value tasks that someone else could handle.

→ Know your worth and charge accordingly. When you are overly busy, that is often a sign you are undercharging.

→ Think, give up, let go. Think about where your time is really going. Give up the things that don't serve you. Let go of the need to control and do everything yourself.

→ Having it all does not equal doing it all. You cannot find fulfillment by trying to do everything at once.

→ Know your values first. When you are clear on your top five priorities, you know exactly what to say yes to and what to let go of.

→ Legacy is the most powerful word. Ask yourself how you want to be known when you leave this phase of life and start living backwards from that answer.

→ The entrepreneurial journey is rarely straight. Resilience is not about having a smooth path, it is about continuing to take the next purposeful step.

Where to find Carol

Website

Instagram

Facebook

Carol Enneking's LinkedIn

Book: The Rebalancing Act available on Amazon and other major retailers

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: Katie Wrigley and Hailey (psychic nervous system coach) reveal sneaky burnout signals high-achievers miss , like stomach flutters, unfinished sentences, and nervous system shock from positive change. Hailey shares instant grounding hacks (humming, armpit pressure points, eye palm pressing) plus why therapy alone often fails without in-the-moment regulation. Perfect for entrepreneurs hitting walls despite "doing all the right things."

Key Takeaways
→ Stomach issues = stress signals: Flutters, GERD, food sensitivities show nervous system overload
→ Brain fog alert: Can't finish sentences? Your system is in fight/flight/freeze
→ Quick hacks: Hum your favorite song (brain can't multitask), fist in left armpit + hug, palms on eyelids
→ Familiar hell > unfamiliar heaven: Nervous system rebels against healthy change.. give it 21+ days
→ Neuroplasticity works both ways: Build new paths through repetition, even if bushes need clearing
→ In-the-moment healing > weekly therapy: Text support during triggers beats delayed processing

Where to Find Hailey:
Website
Instagram

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: In Part 1, Katie sits down with Hailey Coleman, also known as the Psychic Nervous System Coach, to explore how our environment, relationships and unprocessed trauma silently drive our stress responses.
Hailey opens up about her own experience leaving an emotionally abusive relationship and how full body panic attacks became the wake-up call that sent her on a path to healing. Together, Katie and Hailey unpack why the nervous system screams when we stop listening to ourselves, how chronic stress shows up differently in every body, and what it really means to check in before things spiral.
They also dig into what to look for in the people around you when you start doing the work, and why healing can feel lonely at first.

Key Takeaways
→ Panic attacks and anxiety are often the body's last resort after ignoring subtler signals for too long. The nervous system will eventually scream if we don't listen.
→ Environment is everything. This includes the people around you, not just your physical surroundings. Toxic relationships keep the nervous system in survival mode.
→ Do a body check. Sweaty palms, a racing heart, a turning stomach - these are data points. Notice them before they escalate.
→ 70% of Americans are currently in a chronic state of fight or flight. Stress is not a personal failing - it is a systemic pattern.
→ Your gut speaks first. Gut health issues, acid reflux and digestive disruptions are often early signs of nervous system dysregulation before anxiety even reaches the brain.
→ The go-to reset: find a bathroom, close your eyes, one hand on your heart, one on your belly, and breathe deeply for two to three minutes. Simple and powerful.
→ If closing your eyes increases anxiety, hyper-focus on one object instead. This achieves the same grounding effect without triggering the stress response.
→ Learn the tools when you are calm. When you are heightened, your brain cannot absorb new information. Practice regulation before you need it.

Where to Find Hailey:
Website
Instagram

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: In Part 1 of this two-part conversation, Katie sits down with Matthew Campbell, PhD, clinical psychologist and creator of the Primal Five framework, to explore why so many entrepreneurs feel chronically stressed, exhausted and overwhelmed despite living in the most convenient era in human history.

Matthew explains that modern life has outpaced human evolution, and the five biological foundations our ancestors relied on naturally (sleep, sunlight, movement, connection and intentional consumption) are now things we have to consciously choose. When those foundations erode, no amount of mindset work can fully compensate.

Katie and Matthew also dig into the hidden cost of news consumption and how our brains are wired to overestimate threat when constantly exposed to alarming content.

Key Takeaways

→ Industrialization far outpaces evolution. We have the same bodies our ancestors had, now operating in a radically different world.
→ The five biological foundations (sleep, sunlight, movement, connection and intentional consumption) are not optional extras. They are the foundation everything else is built on.
→ Convenience is a short-term win with a long-term cost. The easier life gets, the less we use our bodies the way they were designed to be used.
→ Everything we consume is fuel, including the news, social media and digital content. What you consume shapes how your nervous system responds to the world.
→ Limiting news exposure is not being uninformed. It is protecting your nervous system. Matthew recommends a maximum of 15 minutes in the morning and 15 minutes in the afternoon.
→ Mindset strategies have limits when foundational biological needs are not being met. You cannot think your way out of sleep deprivation or loneliness.

Where to find Matthew

Our Primal 5 Website

Our Primal 5 Instagram

Matthew Campbell's LinkedIn

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary: In Part 1 of this two-part conversation, Katie sits down with Matthew Campbell, PhD, clinical psychologist and creator of the Primal Five framework, to explore why so many entrepreneurs feel chronically stressed, exhausted and overwhelmed despite living in the most convenient era in human history.

Matthew explains that modern life has outpaced human evolution, and the five biological foundations our ancestors relied on naturally (sleep, sunlight, movement, connection and intentional consumption) are now things we have to consciously choose. When those foundations erode, no amount of mindset work can fully compensate.

Katie and Matthew also dig into the hidden cost of news consumption and how our brains are wired to overestimate threat when constantly exposed to alarming content.

Key Takeaways

→ Industrialization far outpaces evolution. We have the same bodies our ancestors had, now operating in a radically different world.
→ The five biological foundations (sleep, sunlight, movement, connection and intentional consumption) are not optional extras. They are the foundation everything else is built on.
→ Convenience is a short-term win with a long-term cost. The easier life gets, the less we use our bodies the way they were designed to be used.
→ Everything we consume is fuel, including the news, social media and digital content. What you consume shapes how your nervous system responds to the world.
→ Limiting news exposure is not being uninformed. It is protecting your nervous system. Matthew recommends a maximum of 15 minutes in the morning and 15 minutes in the afternoon.
→ Mindset strategies have limits when foundational biological needs are not being met. You cannot think your way out of sleep deprivation or loneliness.

Where to find Matthew

Our Primal 5 Website

Our Primal 5 Instagram

Matthew Campbell's LinkedIn

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary In part two, Katie and Kate pick up the conversation by walking through Kate's 90-day Hire to Rise Roadmap — the exact process she uses to help solopreneurs find, vet, and onboard the right VA. They explore why rushing the hiring process always costs more in the long run, how conscious leadership creates a foundation of trust and collaboration, and how to handle VA mistakes with curiosity and compassion rather than reaction. Kate closes with a powerful reminder that has stuck with us: delegation is self-care.

Takeaways

• The Hire to Rise Roadmap breaks the hiring process into three clear phases: assess, interview, and onboard.
• Hiring out of desperation leads to poor matches — take the time to get it right.
• Hire before you think you're ready whenever possible.
• Conscious leadership means approaching mistakes with curiosity rather than judgment.
• Creating a safe environment for mistakes fosters trust and long-term collaboration.
• Your VA will likely be harder on themselves over a mistake than you will be — lead with compassion.
• Responding instead of reacting as a leader sets the tone for the entire working relationship.
• Delegation is self-care — asking for help is a sign of strength, not weakness.
• You don't need to have everything perfectly organized before hiring — just know how you do things now and what success looks like.

Rise to Hire Website
Rise to Hire on Instagram

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.

Summary In part one of this episode of the Catapult Effect podcast, host Katie Wrigley speaks with Kate Lenihan, founder of Rise Hire Consulting, about how overwhelmed solopreneurs can find and hire the right virtual assistant. They discuss why the first VA hire often goes wrong, the importance of thorough onboarding, and how to evaluate whether your VA is truly moving the needle in your business. Kate also introduces the Eisenhower Matrix as a tool to help entrepreneurs prioritize tasks and stop treating everything as urgent.

Takeaways

• Finding the right VA is crucial for entrepreneurs — skill set AND values alignment matter.
• Most first-time hires fail because entrepreneurs look for a "unicorn" instead of hiring for their most urgent need.
• Onboarding is the most important and most overlooked part of the hiring process.
• Deep, intentional interview questions and test tasks help uncover the right candidate.
• Regularly evaluate whether your VA is actually moving the needle in your business.
• Create a "future pace list" of tasks to delegate as the relationship grows.
• Not everything is urgent or important — use the Eisenhower Matrix to prioritize wisely.
• Taking a pause before making decisions leads to better outcomes.

Where to find Kate

Rise to Hire Website
Rise to Hire on Instagram

Resources

• Website
• Free Mini Cogno Mondays
• Learn more about Cognomovement
• Try Cognomovement for yourself!
• Book a call with Katie

Credit: Tom Giovingo, Intro & Outro, Random Voice Guy, Professional ‘Cat‘ Herder

Mixed & Managed: JohnRavenscraft.com

Disclaimer: Katie is not a medical professional and she is not qualified to diagnose any conditions. The advice and information she gives is based on her own experience and research. It does not take the place of medical advice. Always consult a medical professional first before you try anything new.