🔁 "We are what we repeatedly do." - Aristotle.

What do your daily habits look like?

Those things that we do without even thinking about …

• Brushing our teeth
• Grabbing our phone
• Working out

Did you know that mindfully choosing our habits can reduce stress and overwhelm?

The key is choosing a handful of routines supporting physical and mental health.

Changing everything all at once can contribute to overwhelm. But if we replace a not-so-good habit with a better one and then, bit by bit, add a new habit, change can feel effortless.

Establishing routines helps us develop new habits that boost our health and wellness, reducing the mental drama and the resistance that often come with change.

🧠❤️ Routines create predictability, which our brains LOVE.

But when there are no routines, or they're inconsistent, we can choose based on what feels good in the moment rather than what's best: five minutes, five hours, or even five days from now.

If you've ever tried following a new meal plan, you know what I'm talking about. Motivation is great for getting us started, but we can run out of steam after just a few days.

▶️ Consistency is essential to achieving lasting change and guarantees our success in the long run.

We often become set in our ways and feel obligated to repeat the same actions daily.

Here's some good news → Just as we learned our current routines, we can also unlearn and relearn them.

Here's a lesson my clients appreciate most 👉 Don't start what you don't want to stop.

If you're starting a new healthy habit, it demands extra effort and planning. And it may take longer than you think it will.

BUT… know that your persistence will help it stick. Eventually, it will become something you do with little effort, like brushing your teeth before bed.

In this episode of The Overwhelm Cure podcast, you're getting a hefty dose of routine inspiration to help you create healthier habits both morning and night. They're super practical too — I think you'll love them!

If you've been trying to change some routines and the mind drama doesn't seem to subside, get in touch.

Website - kimberlyknull.com

Timestamps:

00:00 Reducing Overwhelm with Habits 00:51 The Power of Small, Consistent Actions 02:48 Building Practical Routines 05:18 Overcoming Resistance and Cognitive Distortions 06:37 The Importance of Consistency 08:51 Evaluating and Adjusting Your Routines 12:55 Replacing Unhelpful Habits 16:00 Designing Your Morning Routine 20:06 Designing Your Evening Routine 28:39 Maintaining New Habits and Avoiding Backsliding

How skilled are you at saying "no?"

If you have people-pleasing tendencies, you might find it especially challenging to say yes to everything and everyone.

This week, on The Overwhelm Cure, I'm exploring the reasons behind our hesitation to say no and what can happen when we're more focused on making others happy than looking after our priorities.

Over the past two years, I've had some experiences with this, including turning down two lucrative CEO roles. In the end, I chose passion.

Here's what you'll learn in this week's episode:

• The often-overlooked cost of overcommitting and stretching ourselves too thin
• My personal experience of declining two well-paying CEO positions
• How to view every "no" as a way of saying "yes" to your values — and really, yourself
• 9 scripts you can use today to practice saying "no" with grace
• Why just because you can do something doesn't mean you should

I hope these scripts help you start saying yes to what matters most to you.

To learn more and get support with saying "no" and strengthening your boundaries, get in touch at KimberlyKnull.com.

Timestamps

00:00 Introduction: Reclaiming Your Time

00:46 The Cost of Overcommitting

01:23 Personal Experiences with Saying No

03:41 Designing a Life Aligned with Your Priorities

06:16 Choosing Passion over Money and Titles

11:05 The Cost of Overcommitting

14:33 Learning to Say "No" with Grace

23:29 Building Keystone Habits

28:51 Conclusion: Embracing Authenticity and Prioritize Yourself

Today, I'm talking about something that so many of us struggle with, especially women: the art of delegating and asking for help without feeling guilty. I had an experience the other day that really brought this lesson home for me. I think it might always be an area where I need to focus.

Women are often socialized to believe that we need to do it all and be everything to everyone. Asking for help? That would be a sign of weakness.

These ideas are only spinning us towards burnout — fast.

Instead, I've learned that asking for help is a sign of strength, a way to strengthen relationships, and, ultimately, a simple way to take better care of ourselves. When we take better care of ourselves, we can show up for others.

Here's what you'll learn in this episode:

• How societal expectations and childhood conditioning can lead to guilt when asking for help: Our worth is NOT tied to what we can do for others.
• Why change, even positive change, can make others uncomfortable and how to navigate that: You'll hear my insights on why people might respond negatively when we start setting boundaries and asking for help and how to stick to them even when others don't like it.
• Practical strategies to help you delegate without micromanaging: You'll get some actionable tips on clearly communicating your needs, trusting others to do their best, and letting go of perfectionism.
• The importance of reframing support as strength, not weakness: Asking for help isn't a failure. It's a way to build healthier relationships and look after ourselves.
• How to overcome the guilt that often comes with putting our needs first: You'll hear some simple mindset shifts and thought exercises that have helped me ask for support without feeling bad, because I know that I'm not being selfish.

I hope this episode gives you the boost you need to start delegating, asking for help, and prioritizing your well-being without guilt. It takes practice — and it's so worth it.

If you struggle with delegation at home or work, get in touch.

Timestamps:

00:00 Introduction: Overcoming Overwhelm by Prioritization

00:32 The Societial Conditioning of Saying No

02:10 How Change Challenges Others

03:33 The Unsustainable Pursuit of Perfection

04:31 The Importance of Delegation

05:20 A Personal Example: Birthday Dinner Dilemma

10:29 Practical Tips for Effective Delegation

15:36 Overcoming Guilt and Embracing Support

18:59 Conclusion: A Manageable and Fulfilling Life

When You've Tried Everything and There's Still No Work-Life Balance

We juggle dozens of responsibilities every day — sometimes even more. And maybe you're feeling like you're dropping many of those balls lately.

I mean, how many truly great jugglers do you know?

So, how do we manage our work, health, families, social lives, and even our hobbies (remember those?) when our plates are overfilled?

Maybe you're wondering if it's even possible to find work-life balance and do all these things in a way that truly works.

You might think that being more efficient, making better lists, or simply putting in more effort will do the trick.

We've tried different approaches, and nothing seems to work. It's exhausting and overwhelming.

So, what actually DOES work?

For many years (and for most of my life until recently), I focused on whatever need was the loudest. If there was no food in the house, I'd go grocery shopping. If one of my kids was yelling louder than the others, that child would get my attention. If I pulled a shoulder muscle, it demanded my focus. Essentially, whatever was the loudest or most painful took precedence.

We know we can't go on for long like this. It's a recipe for burnout.

If you find that your priorities keep slipping off your to-do list, you'll appreciate what you'll learn this week:

• How to identify what's truly important so you can make decisions based on your core values rather than constantly reacting to the demands of others.
• Learning to say "no" to things that don't align with your priorities, even if that feels uncomfortable or you fear judgement.
• Understanding why we tend to overestimate our capacity and end up overcommitting—and how to fix it.
• The crucial element most productivity books overlook and what you can do instead.
• A specific, practical process to help you prioritize your tasks for the week.

Links:

• Todoist

• Stay connected with me on Facebook and LinkedIn

• Sign up for my weekly newsletter and be the first to know about new programs and classes at KimberlyKnull.com

Timestamps:

00:00 Introduction: The Juggling Act

00:54 The Inefficiency of Urgency

03:11 Creating a Plan: Prioritizing What Matters

09:47 The Power of Saying No

22:26 Setting Boundaries and Work Hours

32:14 The Importance of Delegation

36:12 Next Steps & Creating Your Version of Balance

Do you ever feel like you missed the memo on confidence?

Maybe it felt like everyone around you had the confidence to compete, speak up, and take on new adventures, while you were left with a racing heart and sweaty palms.

You're not the only one.

In this episode of The Overwhelm Cure podcast, I'm diving deep into understanding how a lack of confidence can lead to overwhelm. We'll also explore how we can create true confidence — grounded confidence.

Here's what I cover this week:

• How overwhelm often stems from our perception of being unable to handle everything on our plates.
• What to do when you feel driven to say yes, even when you really mean no.
• Understanding the 'shoulds' and the unnecessary pressures we place on ourselves.
• Five of my favorite mantras that have helped me develop grounded confidence.
• Examples of situations where grounded confidence has made a difference in my life.

If you need support with cultivating grounded confidence, explore how I can help at KimberlyKnull.com.

Timestamps:

00:00 Introduction to Overwhelm

00:18 The Illusion of No Choice

01:06 Understanding Our Brain's Role

01:34 The Burden of 'Shoulds'

02:13 The Cost of Overworking

03:54 Grounded Confidence and Authenticity

04:40 Personal Story: Piano Competitions

07:03 The Journey to Self-Worth

08:35 Mantras for Self-Confidence

16:35 Embracing All Parts of Yourself

18:15 Courageous Leadership & the Dare to Lead Training

Here's what Brené Brown has to say about shame:

"I define shame as the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging — something we've experienced, done, or failed to do makes us unworthy of connection.

I don't believe shame is helpful or productive. In fact, I think shame is much more likely to be the source of destructive, hurtful behavior than the solution or cure. I think the fear of disconnection can make us dangerous."

There will always be critics — but sometimes, our own critical voice can be the loudest.

Here's the thing. It's important to question the first thoughts your brain offers. Your brain's job is to keep you safe, but it's often not very helpful in moments where our shame response is triggered.

Instead, it's more productive to work with our thoughts and get clear about any stories we're making up.

Experiences that spark shame can often reinforce imposter syndrome beliefs, perfectionism, and people-pleasing.

Imposter syndrome is when you think that you're not talented, smart, or educated enough to belong or be successful.

Perfectionism is the idea that if we work, look, and act flawlessly, we can avoid shame, blame, and criticism.

People pleasing is how we attempt to keep ourselves safe by acting in ways that we think will make others approve of us.

All of these ideas lead to feeling overwhelmed because we're trying to solve the wrong problem with unhelpful solutions. We'll never get the outcome we want this way.

Today, on The Overwhelm Cure Podcast, I'm exploring the connections between shame and overwhelm.

Here's what you'll hear about in this episode:

• Shame's role in causing overwhelming feelings and how it can lead to unproductive behaviors like overworking and people-pleasing
• A personal story where I experienced shame during a community planning meeting
• How concepts such as imposter syndrome, perfectionism, and people-pleasing can all lead to overwhelm
• The importance of pinpointing the real issues rather than the ones our negatively biased brain wants to perceive
• A practical tool to use in the moment when shame comes up to help move you through your emotions to help you get to self-compassion.

If you're struggling with shame and overwhelm, get in touch at KimberlyKnull.com.

You're also invited to join me at the next Dare to Lead Training happening on March 20. The early bird enrollment rate is still available.

Timestamps:

00:00 Introduction to Shame and Overwhelm

01:01 A Personal Story of Shame

05:11 Understanding Imposter Syndrome, Perfectionism, and People Pleasing

07:34 Dealing with Shame and Rewriting Your Story

19:08 The Role of Shame in Our Lives

31:45 The Impact of Toxic Workplaces

34:29 Dare to Lead Training Invitation

I've had more moments of stress and overwhelm than I know how to count.

As a kid, I remember things like piano recitals that were highly nerve-wracking. Later, as an adult, working as a teacher was often overwhelming. Of course, parenting also had its moments at times.

When I was in those moments of being overwhelmed, it seemed like nothing could help.

After trying many things and looking at the research on stress, it became crystal clear that ONE thing can be immensely helpful in the face of chaos — and that's gratitude.

The research shows that creating simple gratitude practices can help shift our focus from being overwhelmed to being thankful and joyful, ultimately improving our mental well-being and vitality.

We're wired to notice overwhelm since our brains have a negativity bias. Our brain's primary goal is to keep us alive by looking for anything that could potentially cause us to get hurt.

Our brains have kept us alive for thousands of years but it's not always practical in our modern world.

When we're immersed in negative states, it's all we see, and we overlook evidence that goes against the contrary. When we balance our natural tendencies with intentional practices of gratitude, then our worldview becomes more balanced, which is vital for our mental health.

The concept of gratitude is simple but not easy.

In this episode of the Overwhelm Cure podcast, I dive deep into the transformative power of gratitude, especially when we're faced with chaos, stress, and overwhelm.

Here's what you'll discover:

• How our brain's negativity bias can make us overlook the positives.
• The science behind gratitude and why it's essential for our well-being.
• A simple way to reframe stressful moments to find calm.
• Several practical tips to help you cultivate your own gratitude practice for less stress and better relationships.

Dare to Lead Training is now enrolling and early bird pricing is open for another week. We start on March 20th, so register today — https://www.kimberlyknull.com/dare-to-lead

Timestamps:

00:00 Introduction to Overwhelm Care Podcast

00:25 Understanding Negativity Bias

02:16 The Power of Gratitude

04:28 Personal Overwhelm Story

13:44 Practical Gratitude Practices

19:03 The Science Behind Gratitude

22:05 Conclusion and Challenge

23:31 Toxic Workplaces & The Great Resignation

25:19 Invitation to Dare to Lead Training

Overwhelmed? Try mastering your boundaries.

Boundaries are a hot topic that every psychologist talks to their clients about.

I see it a lot in my practice. Many of my one-on-one clients tell me that they think they should have strong boundaries.

But they're quite hard on themselves when they detect where they've let boundaries slide.

The thing is, it's not their fault if they're not good at boundaries (the same goes for you, too 😉).

Why are boundaries so hard?

Boundaries can be challenging because we were raised and educated in a system that expects compliance.

We were generally not allowed to voice our opinions to parents or teachers and were punished if we did.

Of course, there's a time and place for parents and teachers to have expectations and for kids to accept influence.

In past generations, however, that was the ONLY option, and children were seen as disrespectful if they disagreed. We now know that high expectations, holding children accountable, and consideration of their thoughts and feelings have the best outcomes.

Unfortunately, many of us were left with the lasting impact of being silenced.

We learned that other people's comfort was more important than our own and that there were consequences to making other people upset.

Now, we know that our well-being is just as important as other people's and that we're not responsible for other people's feelings.

The good news is that you already have boundaries in some areas. Now, we need to apply these boundaries to ALL areas of our lives.

If you find yourself feeling overwhelmed, ask yourself if it's because of a lack of boundaries.

This is a REALLY important topic, and we need to keep talking about boundaries. You'll hear some of the reasons why in this week's episode of The Overwhelm Cure. You'll also hear:

• Practical steps, including what to say to help set and stick to boundaries in various settings, such as with kids, at work, and with friends and family

• The common misconceptions many people have around boundaries

• Brené Brown's research on the correlation between boundaries and generosity

• Why identifying our feelings and taking action when boundaries are crossed is essential to upholding boundaries without guilt or conflict

• The trick to holding strong boundaries without guilt (the answer might surprise you).

Sending you strength as you explore your boundaries this week. If you need support in this area, you're not alone. Get in touch at KimberlyKnull.com.

Timestamps:

00:00 Introduction to Setting Boundaries 00:51 The Importance of Boundaries 01:26 Common Misconceptions About Boundaries 03:04 The Impact of Upbringing on Boundaries 13:09 Practical Steps to Setting Boundaries 17:19 Handling Reactions to Boundaries 25:38 The Link Between Compassion, Empathy, and Boundaries 27:49 Managing Our Thoughts and Emotions Concerning Boundaries 30:36 Setting Boundaries without Guilt 36:15 Conclusion and Final Thoughts

Vulnerability is the Way to Authentic Connection

What comes to mind when you think of vulnerability?

Vulnerability is right up there with "shame" as a word that people don't like and want to avoid.

But here's the thing …

Vulnerability is the key to unlocking the courage we need to do all the great things we want to do in life!

🫣 I feel tremendous vulnerability when I ask people for feedback. Maybe you do, too.

Our biggest fear is often that others won't like us for who we are, and asking for feedback opens the doors to criticism on purpose. When we practice sharing and receiving feedback in my Dare to Lead training workshops (which is now enrolling!), I often have to walk through the process of giving feedback first because we're just as afraid to tell someone what they could improve on as we receive that information.

According to Brené Brown, vulnerability is feeling uncertainty, risk, and emotional exposure.

When we're afraid to be vulnerable, we're then also afraid to be brave.

Being vulnerable isn't a weakness. Instead, it's the required road to deeper connections and personal growth.

If you struggle with embracing vulnerability, this week's episode is for you.

Here's what you'll learn in this week's episode:

• Some of my own stories — speaking to you every week often feels vulnerable.

• The real impact of vulnerability and its significance in all your relationships.

• How to navigate the fear of emotional exposure when asking for feedback or voicing your feelings.

• How having hard conversations supports your mental wellness and boosts trust in relationships.

• Practical strategies to help you identify what you're feeling and set boundaries in a loving way.

• How we can use vulnerability to do scary things with bravery.

Self-compassion also comes in handy when we're learning to embrace vulnerability. You'll hear all about this too 🙂

Connect with me

Get in touch on Facebook or LinkedIn and let me know how you're being vulnerable this week.

Join me in an upcoming Dare To Lead Workshop or in the inaugural round of The Overwhelm Cure Program.

Timestamps:

00:00 Introduction to Embracing Vulnerability

01:14 The Fear and Misconceptions of Vulnerability

02:39 The Pressure of Perfectionism

04:45 Reframing Vulnerability as Strength

05:45 Building Authentic Connections

09:00 The Role of Vulnerability in Leadership

12:45 Steps to Embrace Vulnerability

19:12 The Benefits of Embracing Vulnerability

21:44 Personal Journey and Encouragement

24:22 Conclusion and Call to Action

Let's have an important conversation about a myth that's been running us ragged for decades — the idea that we, as women, can "have it all."

I believe that women can live the life they've always dreamed of, but it means making really discerning choices about how we spend our limited resources of time and energy.

I know what it's like. There was a time when I thought I needed to be Martha Stewart (pre-jail) in the home, mom of the year, the glue that keeps the family together, a boss in the boardroom, and the best friend, all while looking amazing and keeping a smile on my face.

Spoiler alert: it didn't work out well for me. In fact, it doesn't seem to be working out very well for any of us. I talk to women every day who are working more hours than they were hired for and not finding satisfaction with their families, marriages, or themselves.

It's time to call out the unrealistic expectations and redefine success in a way that actually serves us.

In this week's episode, we explore the myth of 'having it all,' exposing society's unrealistic expectations, especially for women.

Here's what you'll hear in this week's episode. This is an important one, ladies!

• How historical viewpoints on women's roles have evolved over time

• Looking closely at the challenges of balancing family, career, and societal expectations

• How to dismantle unrealistic standards and prioritize personal values over external validation

• The reframe to help you set better boundaries

• How to watch out for the sneaky comparison trap

Learn more and sign up for the first Overwhelm Cure Program.

Timestamps:

00:00 Introduction: The Myth of Having It All

00:30 Personal Experience: The Overwhelming Juggle

03:20 Societal Expectations and Gender Roles

06:06 The Shift Towards Equality

09:25 Unrealistic Expectations and Social Media

13:49 Redefining Success and Personal Alignment

22:01 Setting Boundaries and Self-Care

35:14 Practical Shifts and Redefining Productivity

37:19 Conclusion: You Are Enough