The Overwhelm Cure

If you're like me, you might have let go of them within a day and a half! This time, my goal is more manageable: to create small, consistent habits.

Did you know that almost half of what we do every day is out of habit? This is good news, because if we can turn the changes we want to make into regular habits we don't need to think about, we can more easily reach our goals.

In this week's episode, I dive into the psychology of why we quit—our brain feels deprived when we focus on taking things away.

Instead, I propose a helpful mindset shift: instead of focusing on sacrifice, let's focus on adding in enjoyable things that support our goals. For example, adding 20 minutes of reading before bed or a morning breathing break to de-stress feels enjoyable and can help us reach our goal of reducing stress.

We also talk about the importance of becoming the person who already has the goal. What would a person with a great marriage or a fit person do? Start making decisions based on that persona.

And importantly, if you "fall off the wagon," I explain why you haven't failed—it's only a chance to adjust and reset. Don't quit, keep learning and going until you achieve your goal!

Discover:

• Why most New Year's resolutions fail and how to be in the successful 10% of those who reach their goals.

• The key mindset shift from "taking away" (deprivation) to "adding in" (abundance) to make positive changes stick.

• Practical examples of habits you can add to boost energy, increase mood, and reduce stress.

• How to use the "Future Self" method to help you make better decisions in the moment.

• The power of consistency, even in small increments like 10 minutes a day.

• A non-judgmental approach to "falling off the wagon" and why you should always reset instead of quitting.

Timestamps:

00:00 Introduction and New Year's Resolutions Check-In

01:28 The Power of Positive Habits

04:29 Adding Instead of Subtracting

08:33 Visualizing Success

10:44 Consistency and Making Adjustments

16:15 Overcoming Setbacks

Connect with me:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

This is the last Overwhelm Cure podcast episode of 2025, and I certainly feel like we need a reset.

2025 was a year full of highs, but I also felt the stress and the weight of the world.

If you did too, I invite you to close that chapter, take what we learned, and plan for 2026.

The Chinese zodiac brings the Year of the Horse, which signifies power, freedom, energy, and success. It encourages bold action, pursuing dreams, and overcoming obstacles through determination. 2025 was the Year of the Snake — a year of shedding what no longer fits our lives.

As we approach a fresh new year, let's be honest about resolutions.

How long do yours last?

Did you know the average is 3.5 weeks? Mine is about a day and a half. I love making resolutions, but I often lack a plan.

Forming a new habit takes work, discomfort, and dedication, and when I realize how hard it is, I usually give up. This year, let's pick resolutions that are reasonable and realistic, and make a plan to support ourselves.

Before we set 2026 goals, we need to first reflect on 2025.

In today's episode, you'll hear why most resolutions fail — and what you can do instead to make them stick in 2026.

Discover:

• The problem with resolutions and why most fail fast.

• How to embrace the Year of the Horse (2026), which encourages power, freedom, energy, success, and bold action.

• The secret to creating goals that are genuinely achievable (hint: they need to provide joy and meaning).

• Why planning and support (even external) are essential.

• A counterintuitive approach to creating a consistent habit by going slow.

• How to create a plan for setbacks to help you stay on track.

Connect with Kimberly:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

The busy holiday season is coming up fast. It might already be here for you when you listen to this.

This year, I'm doing holidays differently, and I invite you to do the same.

I'm challenging you to treat this busy period like the high-performance athlete you are. It's a marathon, not a sprint, and we need a strategy to make sure you can actually enjoy it without spiraling into overwhelm.

In this episode, I'm sharing my essential six-step plan you can start on today to feel better.

We dive into why prioritizing your health over everything else is the ultimate game-changer, how to be relentless about decluttering your to-do list, and the incredible freedom that comes from embracing the mantra: done is better than perfect. (my favourite mantra these days!)

By taking the time to plan now, you'll return to work in the new year without needing a holiday from your holiday!

What you'll discover today:

• How to put your health at the absolute top of your priority list (above baking, presents, and wrapping).

• A simple process to help you declutter and delegate your holiday to-do list while embracing the mindset that "done is better than perfect."

• How to take a realistic look at your holiday priority list — you might need to let go of some things!

• Building in time to rest and recover after your busy period (as a professional athlete would) will help you return to work in January feeling restored and rejuvenated.

• After the season, evaluate what worked, what you loved, and what you'd do differently to ensure you continue focusing on joy.

• If gift-giving is overwhelming for you, you'll love the 4-gift rule (it's my favourite!)

Timestamps:

00:00 Introduction: Preparing for the Busy Holiday Season

00:55 Mindset of a High-Performance Leader

03:38 The Six-Step Plan for a Stress-Free Holiday

03:48 Prioritizing Health and Essential Tasks

05:28 Decluttering and Delegating Holiday Tasks

08:45 Effective Planning and Time Management

10:12 Daily Check-ins and Adjustments

13:23 Rest and Recovery

15:39 Evaluating and Learning from the Season

18:27 Conclusion and Invitation to The Overwhelm Cure Program

Join the Overwhelm Cure Program to learn step-by-step how to create a life that nurtures and supports you by taking things off your to-do list that aren't bringing you joy. You'll find a life much more in line with what you truly enjoy, lighting you up even with a busy household and job.

Invest in yourself this season and sign up for the Overwhelm Cure Program. Sign up is open now! We start in January 2026.

Join The Overwhelm Cure Program

Connect with Kimberly:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

With the holiday season filled with a stream of office parties, celebrations, and family gatherings, it's inevitable …

We're going to run into "that person."

You know who it is.

The person you constantly find yourself judging or complaining about.

These people might even make you think twice about even attending the holiday party, because you'd rather not even deal with them.

Or you go to the event and end up having to participate in conversations you don't want to have, endure their boisterous behavior, or even feel like you need to take care of them.

Perhaps they simply agitate us.

They make us feel angry, frustrated, confused, and resentful. We might think, "If only they could have some self-awareness, they could see how they're impacting people!"

Then, even worse, we end up talking about them behind their back, making snide comments, avoiding them, and sometimes confronting them out of sheer frustration.

Unfortunately, this doesn't resolve anything. It only makes us feel like terrible people, even though we're the ones getting our buttons pushed.

In this week's episode, I'm asking a potentially controversial question:

How we answer this question might surprise you.

What you'll discover in today's episode:

• Find out why asking, "Are people doing the best they can?" might be the most transformative (and controversial) question we can ask this holiday season.

• Discover how harsh judgment of others is actually a mirror of our own internal perfectionism.

• Learn when and how to set firm boundaries, even with family, to protect your mental health and choose peace.

• How to let go of magical thinking and hoping others will miraculously change overnight is a recipe for frustration (and what we should focus on changing instead).

• Understand the importance of accepting a relationship for what it is to find peace.

This season doesn't have to be a repeat of every December past. I invite you to do things differently this year.

Timestamps:

00:00 Introduction: The Dreaded Holiday Gatherings

01:26 The Problem with Difficult People

03:34 A Controversial Question: Are People Doing Their Best?

05:33 Empathy and Compassion: Changing Our Perspective

08:20 Setting Boundaries for Your Well-being

11:52 Self-Compassion and Extending Grace to Others

14:14 Conclusion: Prioritizing Peace and Joy This Holiday Season

Connect with me:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

Are you tired of feeling obligated to do all the domestic duties during the holidays, rushing around while everyone else is making memories?

In this episode, I address the elephant sitting around the Christmas tree. It's this … the common thread of resentment and exhaustion that many women face, despite their best efforts to create a "magical time" for everyone else.

Listen: Your worth is not defined by what you can do for others this holiday season. It's time to put yourself on your Christmas wishlist and truly participate in the holiday fun.

What you'll discover today:

• How to break the cycle of overworking and feeling guilty for accepting help.

• Why the "I make it look easy" façade is built on exhausting yourself in the kitchen days ahead.

• Three crucial steps to having a fun, joyful, and connected holiday.

• How sharing the mental and physical load instills new family values — and specific tips to help get your family on board.

• How to reconnect with what you genuinely love about the holidays (beyond presents), such as childhood traditions or simple activities that bring you joy.

• How to manage the inevitable feelings that come up (like guilt and anxiety).

Timestamps:

00:00 Introduction: Surviving and Thriving as Women During the Holidays

00:15 The Burden of Hosting: A Common Struggle for Women

01:02 The Hidden Resentment: Unseen Struggles

02:59 Breaking the Holiday Overwhelm Cycle: A New Approach

04:55 What Do You Really Want for Christmas?

06:34 Sharing the Load: A Family Effort

11:37 Managing Feelings of Guilt and Anxiety

15:35 Conclusion: Make This the Best Christmas Ever

16:21 Gift Yourself the Overwhelm Care Program

Invest in yourself this season and sign up for the Overwhelm Cure Program. Sign up is open now! We start in January 2026.

Links from today:

• Sign up for The Overwhelm Cure Program

Connect with me:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

Have you heard of the book, The Courage to Be Disliked, by Japanese authors Ichiro Kishimi and Fumitake Koga?

Full disclosure: I haven't read it yet, but I know many people who have and highly recommend it.

The title made me wonder …

In this episode, we dive into the concept of cultivating the courage to be disliked. This is a powerful idea that's foundational to overcoming overwhelm and burnout.

Because if we're making decisions from a place of wanting to be liked and accepted, we can easily overcommit and overwork—landing us in burnout.

Humans have a deep-seated fear of being disliked, which leads us to make unconscious choices that sabotage our happiness and prevent us from thriving.

A significant source of stress is the constant worry about what others think, often leading us to go against our own wants and needs. There are, however, some "thought errors" that fuel this fear, such as believing we can read minds or that our actions directly cause other people's feelings.

Let's dispel them today.

What you'll discover today:

• How the fear of being disliked contributes to overwhelm and burnout.

• Why the primitive brain's drive to "fit in" often leads to choices that prevent us from thriving and living our best lives.

• How "Living BIG" — a concept from Brené Brown (Boundaries, Integrity, Generosity) helps us release the fear of being disliked and align with a more wholehearted life.

• Why firm boundaries are essential to keeping resentment at bay.

• Ways to have more integrity by choosing to do the right thing, even when it's challenging.

• How bringing generous assumptions to our interactions reduces anger and gives us a more freeing perspective.

Embracing the possibility of being disliked allows us to show up with more authenticity. Ultimately, being willing to be disliked is about honoring yourself, being authentic, and creating a life aligned with your true desires, which, ironically, is what people find most magnetic.

Timestamps:

00:00 Introduction: The Courage to Be Disliked

00:48 Understanding the Fear of Being Disliked

02:02 The Impact of Social Perception

04:16 Overcoming the Fear of Judgement

08:47 Living BIG: Boundaries, Integrity, and Generosity

17:45 Embracing Authenticity

19:04 Conclusion and Invitation to The Overwhelm Cure Program

If you're ready for change, I'd love for you to join me for the Overwhelm Cure Program starting in January 2026. It's an eight-week online program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Sign up.

Links from today:

• Sign up for The Overwhelm Cure Program

• The Courage to Be Disliked book by Ichiro Kishimi and Fumitake Koga

Connect with me:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

I'm seeing more clients go on leave from work due to stress than ever before. Just five years ago, it was rare for me to see this in my practice.

It's made me realize we need to talk about this. We especially need to learn how to recognize when it's truly time to take a break—before we run out of gas.

What I've noticed is that most people wait YEARS—until their mind and body literally stop working—before they finally step away. I remember my own breaking point when my young kids asked a simple, everyday question, and I had to physically hold my tongue to avoid losing it on them. That's when I knew something had to change.

We high-achievers often have a distorted belief that our worth is tied to our productivity, so we put everyone else's priorities first, while our needs come last. We assume that people might be angry at us for saying no, but that's rarely the reality (and if they are, they're actually the ones being selfish, not you).

Today's episode invites you to challenge your unconscious core beliefs, such as "I have to get things done at all costs," because it's simply not sustainable.

Nothing is worth your health, family, and friends.

What you'll discover today:

• Why so many high-achieving women in their 40s and 50s wait YEARS before taking stress leave, pushing themselves until they literally cannot continue.

• The key warning sign that you're teetering on the edge of burnout.

• Physical, mental, and emotional warning signals indicating you're close to, or already experiencing, burnout.

• How the mentality that our worth is tied to productivity is distorted thinking and a primary driver of burnout.

• Challenging questions to help you rewrite the unconscious thought that "getting things done is more important than my health".

• Why taking care of yourself is not selfish.

It takes work to shift this mindset, but you are your most precious resource, and it's a lesson we need to learn now to sustain our health beyond our forties and fifties.

Timestamps:

00:00 Introduction: Rising Stress Levels

01:19 Recognizing the Early & Late-Stage Signs of Burnout

02:37 The Importance of Self-Awareness

03:38 Medical and Lifestyle Factors of Burnout

04:51 The Reality of Stress Leave

08:46 Mindset Shifts for Burnout Recovery

18:21 Defining and Identifying Burnout

25:06 Challenging Unhelpful Thoughts

29:15 Prioritizing Rest and Recovery

32:22 Conclusion: Embracing Change

34:36 Invitation: Join the Overwhelm Cure Program

If you're ready for change, I'd love for you to join me for the Overwhelm Cure Program starting in January 2026. It's a six-week online program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January!

https://www.kimberlyknull.com/overwhelm-cure-program

Connect with Kimberly:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

In this episode, I'm sharing a personal and vulnerable topic: feeling rejected.

Rejection is a normal, yet often unconscious, human experience, but when it happens, it can feel horrible.

I recently went through an experience where a casual friend of 20 years stopped replying to my text messages, and it left me wondering what I could have done to cause it.

Rejection can feel overwhelming — it's actually tied to our primal need for community, connection, and survival. Sometimes, there really is something we can take responsibility for and improve, while other times, it's completely about the other person and their current capacity or circumstances. And there's nothing for us to do.

Now, here's how most of us react when we encounter the sting of rejection: We either push to fix the situation or shut down entirely.

In this episode, I'll share practical strategies for coping with rejection. Most importantly, I discuss how to put the experience into perspective and proceed according to your values, even when you don't get the clarity you want.

Takeaways:

• Rejection is a normal human experience that can feel terrible, especially when it comes from people close to you, because we're hardwired for connection and community.

• Rejection often triggers intense emotions like sadness, hurt, and anger, and can lead to self-doubt, sometimes stemming from an unconscious expectation that everyone should like us.

• Why your initial reaction to rejection is often to "fix it," even if you don't care about the person, due to a biological and hardwired intolerance for being disliked.

• Examine your own behavior and ask yourself what you can take responsibility for. Accepting your own imperfections and apologizing can help, but avoid blaming the other person.

• Consider the other person's circumstances, because sometimes, rejection isn't about you at all, but about the other person's life, mental state, or capacity to connect.

• Cope with compassion and be sure to treat yourself with kindness, talk to trusted people, reflect rationally to challenge negative thoughts, engage in self-care, and monitor your mindset.

• Find clarity through your personal values — such as integrity- to guide your actions, set boundaries, and make generous assumptions about others' intentions.

Timestamps:

00:00 Introduction: What is Rejection?

01:34 The Pain of Rejection

02:42 A Recent Personal Experience with Rejection

03:41 Historical Context of Rejection

05:32 A Human Biological Response to Rejection

07:34 Self-Reflection and Responsibility

11:06 Understanding Others' Perspectives

14:02 Coping Strategies for Rejection

22:20 Conclusion and Invitation to The Overwhelm Cure Program

The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January!

Quick Links:

• Sign up for The Overwhelm Cure Program

Connect with me:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

It's just that we have a certain threshold for experiencing it. And some overwhelm is actually a good thing.

In this episode of The Overwhelm Cure, we explore the ins and outs of overwhelm, including its often misunderstood purpose. It's actually a paradox: attempts to reduce our overwhelm can initially intensify it.

Today, you'll learn more about what overwhelm truly is—an early warning system, not a diagnosed disorder—designed to nudge us to pay attention and make changes (usually when our plates are too full).

A client of mine recently told me that her clue to stop working is when she's mentally and physically exhausted — this is NOT sustainable long-term. As a 20-year psychologist, I support my clients in creating healthy lifestyles that prioritize rest, wellness, and self-preservation.

There is, however, a key difference between healthy and unhealthy overwhelm. We can also use healthy overwhelm as a strategy to increase our capacity for resilience.

What you'll discover today:

• Overwhelm is a natural warning system, not a disorder. It signals that you have too much on your plate and need to pay attention.

• Simple ways to boost your capacity for stress and overwhelm. Intentional practices and routines are crucial for managing stress.

• A key reminder that you deserve a relaxed lifestyle and don't need to "earn" rest.

• How to spot healthy and unhealthy overwhelm and create more of the healthy kind.

• Why it's important to embrace uncomfortable emotions.

• A 30-second daily practice to help you make lasting changes to support your well-being.

When you're working to make healthy life and work changes, progress is often slower than we expect, but persistence is key!

Timestamps:

00:00 Introduction to Overwhelm

01:42 Understanding Overwhelm

02:08 Biological and Historical Context

03:37 Modern-Day Overwhelm

05:02 Managing Stress and Recovery

07:41 Healthy vs. Unhealthy Overwhelm

09:31 Mindfulness and Self-Preservation

10:59 Practical Tips for Overcoming Overwhelm

17:37 The Importance of Journaling

19:38 Conclusion and Final Thoughts

The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January!

Connect with me:

• Schedule a free 20-minute consultation

• Sign up for The Overwhelm Cure Program

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

I just learned this term — revenge bedtime procrastination.

Have you heard of this?

Revenge bedtime procrastination is when we sacrifice sleep for "me time" because our days are so busy and stressful. It feels good in the moment, but it contributes to our exhaustion.

I knew the concept, and I'm raising my hand because I totally do this, but I didn't realize it had an official name.

Having time to ourselves is important, but sacrificing our sleep might be hurting us more in the long run.

Now, we often take sleep for granted, just as we do breathing. It's one of those keystone habits that, unless it's dialed in, the rest of our lives are much harder.

If you're struggling with sleep, I get it because I've been there, not sleeping through the night for years, dealing with stress and perimenopause, waking up at 5:00 a.m. or in the middle of the night, and then being awake for hours.

At some point, we get so used to not sleeping well that it stops registering as a problem. But when we don't get enough sleep, it affects every single process in our body, brain, and lives. We crave more carbs, don't feel like exercising, are grumpier, less productive, and have poorer quality relationships.

There are many great reasons to prioritize sleep and avoid this cycle of revenge bedtime procrastination. The ironic part is, it's like drinking poison and expecting the other person to die. Nobody else is feeling the revenge, and it only ends up hurting us.

A good night starts with a good day, and we need to restructure our days to enjoy better sleep.

Key Takeaways:

• What is revenge bedtime procrastination, and how is it affecting us?

• The long- and short-term impacts of sleep deprivation on our physical and mental health, productivity, and relationships.

• Why putting sleep first is non-negotiable.

• Rethinking your day to restructure your schedule and set boundaries to make more time for yourself.

• Specific mindset shifts to adopt to show you that you deserve breaks and "me time" without guilt.

• Practical tips to help you prepare for bed and enjoy many solid nights of sleep.

• What Cognitive Behavioral Therapy for Sleep (CBTI) can do for you.

Timestamps:

00:00 Understanding Revenge Bedtime Procrastination

00:44 The Importance of Quality Sleep

01:08 Personal Sleep Struggles

03:25 Effects of Sleep Deprivation

05:53 Understanding Revenge Bedtime Procrastination

09:52 Strategies to Improve Sleep

13:17 Setting Boundaries and Prioritizing Self-Care

19:24 Practical Tips for Better Sleep

35:56 Conclusion and Resources

Connect with Kimberly Knull:

• Visit the website

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram