What if one small change could transform how you show up in every part of your life? 

That’s the power of keystone habits — those foundational practices that create ripple effects far beyond the habit itself.

In this episode of Unrushed: Less Stress, More Meaning, I’ll walk you through:

• What keystone habits actually are (and why they matter more than another checklist)
• Why choosing one strategic habit is smarter than trying to fix ten things at once
• My own story of starting small with a morning protocol — and how it now anchors my day
• Simple ways you can identify your keystone habit and make it stick without adding more stress

Keystone habits aren’t about doing more. They’re about doing the right one thing that lifts everything else.

If you’ve been feeling pulled in a hundred directions, this episode will help you step back, simplify, and choose the habit that gives you the greatest return — in energy, focus, and calm.

✍🏻 Link to blog post, Keystone Habits to Set Yourself Up for Success (The One Change That Transforms Everything)

📩 Download my free Self-Care Quiz to discover where to start.

🎧 Subscribe to Unrushed: Less Stress, More Meaning so you don't miss the next episode!

⏱️Timesptamps:

•  00:00 – Introduction 
•  00:39 – What are Keystone Habits? 
•  01:41 – Why This Matters for High-Functioning Women 
•  02:06 – My Personal Keystone Habit Story 
•  02:58 – Examples of Keystone Habits 
•  03:43 – How to Choose Your Keystone Habit 
•  04:17 – The Ripple Effect 
•  04:55 – Reflection Prompt 
•  05:15 – Closing & Resources 

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

Meditative living isn’t about sitting cross-legged for hours—it’s about finding presence in the middle of your already busy life.

In this episode, I explore how high-functioning women can bring more calm, intention, and meaning into their days—without adding another task to the to-do list.

We’ll cover:

• Why the usual fixes (like boundaries or exercise) don’t always solve that “off” feeling
• What meditative living really is—and what it’s not
• How high-functioning women fall into the trap of equating busyness with value
• My personal puzzle story and how it became a metaphor for slowing down
• Practical ways to weave micro-moments of presence into your day

Meditative living isn’t about perfection or adding another practice to your list. It’s about creating space to reconnect with yourself—even in the middle of a busy, demanding life.

If you’re ready to stop rushing through life and start living it, this episode will provide you with practical insights and gentle encouragement to get started.

✍🏻Link to blog post, Everything You Need to Know About Meditative Living

🎧 Subscribe so you don't miss the next episode!

📥 Download a copy of the 14 Small Steps to Reset Your Survival Mode Toolkit

⌚Timestamps:

• 00:00:00 – Introduction: Why meditative living matters
• 00:01:47 – The hidden cost of “having it all together”
• 00:01:38 – Why the usual fixes fall short
• 00:02:21 - Enter: Meditative Living 
• 00:02:57 – The trap of high-functioning overwhelm
• 00:03:41 – My puzzle story: slowing down piece by piece
• 00:05:05 – Practical ways to live meditatively
• 00:06:24 - Why it matters now 
• 00:07:07 – Closing reflection

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

In this episode of Unrushed: Less Stress, More Meaning, host Ronél shares her personal story of experiencing burnout and what led to her realisation that a significant change was needed in her life. 

She describes the physical and emotional symptoms she faced, how she sought help from a therapist and a coach, and the ongoing strategies she uses to maintain a healthier work-life balance. 

Ronél emphasises that burnout is preventable and provides insights into recognising early warning signs, the importance of seeking support, and prioritising one's own needs. She encourages listeners to take proactive steps toward a more meaningful and less stressful life.

✍🏻Here's the link to the recent blog post, Thriving Beyond Survival Mode: Why I Created This Programme for High-Functioning Women

📥 Don’t forget to download your copy of the 14 Small Steps to Reset Your Survival Mode Toolkit

🎧 Subscribe so you never miss a moment of calm clarity and grounded support.

⌚Timestamps:

• 00:00 Episode 06: My Why Story - From Surviving to Thriving
• 00:20 Welcome to Unrushed: Less Stress, More Meaning
• 01:08 The Breaking Point: My Burnout Story
• 04:24 Recognising and Preventing Burnout
• 04:49 My Mission: Helping Women Thrive
• 06:27 Final Thoughts and Next Steps

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

You’re the one everyone calls when things fall apart. 

The problem-solver. The dependable one. The “strong” one. 

But here’s the thing — just because you can handle it all, doesn’t mean you’re okay.

In this episode of Unrushed: Less Stress, More Meaning, I’m talking to every high-functioning woman who’s been quietly running on empty. 

We’ll explore:

• The hidden cost of being the "go-to" person, 
• Why functioning isn’t the same as thriving, and 
• Three simple self-check prompts that can help you reclaim your energy, presence, and humanity. 

If you’ve ever thought, “I’ve got this”… while secretly wondering how much longer you can keep it up, this one’s for you. 

📥 Don’t forget to download your copy of the 14 Small Steps to Reset Your Survival Mode Toolkit

🎧 Subscribe so you never miss a moment of calm clarity and grounded support.

⌚Timestamps:

• [00:00:00] Introduction: The Strong One
• [00:43:30] Welcome to Unrushed: Less Stress, More Meaning
• [01:28:90] The Reality of High-Functioning Women
• [03:15:30] The Mask of Strength
• [04:45:40] The Three Self-Check Prompts
• [04:59:70] 1. The Energy Audit
• [05:56:50] 2. The Auto-Pilot Check
• [06:58:00] 3. The Recovery Schedule
• [07:59:50] Conclusion: Embracing Humanity

Click here for the full transcript.

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

In this episode of 'Unrushed, Less Stress, More Meaning,' Ronél welcomes Sleep and Recovery Coach Bridgette Smith. 

They delve into the intricacies of sleep, exploring its impact on overall health and well-being. 

Bridgette shares her personal journey of overcoming poor sleep and offers practical advice for improving sleep quality. 

Key points include:

• The importance of sleep hygiene, 
• The impact of chronic stress on sleep, and 
• The significance of maintaining a positive relationship with sleep. 

Bridgette emphasises small, sustainable changes and highlights the importance of protecting the last hour before bed as crucial for better sleep. 

The episode offers hope and actionable tips for those struggling with sleep issues.

Here’s what we cover:

• 01:00 From sleep struggles to Sleep & Recovery Coach
• 03:00 How poor sleep affects your focus, mood, and energy
• 05:30 Why sleep hygiene isn’t always enough
• 08:00 The link between stress and sleep (and how to break the cycle)
• 11:00 Do a deep dive into the root causes of not sleeping well
• 17:00 Small rituals that make a big difference
• 20:30 The three systems your sleep depends on 
• 23:30 What to do if you’ve tried it all and still can’t sleep

Connect with Bridgette Smith: 

• Email Address: [email protected]
• Website: www.sleepeasy.net.nz

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

What if the way to less stress wasn’t avoiding the hard stuff… but gently turning toward it?

In this episode of Unrushed: Less Stress, More Meaning, Ronél explores what bison can teach us about stress, resilience, and how to move through life’s storms with intention and presence. 

If you’ve been feeling stuck in survival mode—juggling work, emotions, and unspoken expectations—this reflective conversation offers a softer path forward.

You’ll learn:

• Why acknowledging your stress is the first act of courage
• What “moving with intention” looks like when you’re overwhelmed
• How to reconnect with your inner strength — without pushing harder

This is your permission to slow down, stop outrunning the storm, and take one small, meaningful step forward.

📥 Don’t forget to download your free copy of the Reset Your Stress Guide 

Timestamps:

00:00 Introduction: Facing Life's Storms

01:23 Meet the Bison: Nature's Resilient Teacher

02:34 Embracing the Storm: A New Perspective on Stress

03:19 Three Steps to Navigate Through the Storm

04:41 The Power of Moving with Intention

05:44 Remembering Your Inner Strength

06:35 Conclusion: You Are Enough

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

Ever find yourself physically on the couch but mentally knee-deep in tomorrow’s to-do list? You're not alone. In this episode of Unrushed: Less Stress, More Meaning, we explore what it truly means to switch off — not just log out — and reclaim your evenings from the always-on work culture.

Join me, Ronél Pretorius, Certified Women's Wellness Coach, as I share three practical, research-backed strategies to help you unwind after work, without guilt:

• How to create micro moments of recovery throughout your day 
• The power of a simple shutdown ritual to signal to your brain it's safe to stop
• Why digital boundaries are essential (and how to set them without going off-grid)

You’ll also hear common objections like “I don’t have time to rest” or “People will think I’m not committed,” and why they might be holding you back from real recovery.

By the end of this episode, you’ll walk away with small shifts that can help you feel more present, less stressed, and genuinely restored.

📥 Don’t forget to download your free copy of the Reset Your Stress Guide 
🎧 Subscribe so you never miss a moment of calm clarity and grounded support.

Timestamps:

• 00:00 The Art of Switching Off: How to Reclaim Your Evenings
• 01:06 The Always-On Culture
• 01:38 Strategy 1: Micro Moments of Recovery
• 02:43 Strategy 2: Creating a Shutdown Ritual
• 03:39 Strategy 3: Redesigning Digital Boundaries
• 04:59 Addressing Common Concerns
• 06:00 Recap and Final Thoughts
• 06:44 Conclusion and Next Steps

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.

Welcome to Unrushed: Less Stress, More Meaning, the podcast for high-functioning women who are tired of holding it all together at the cost of their well-being.

In this short trailer, your host, Women’s Wellness Coach Ronél Pretorius, shares why this show was created and what you can expect each week—honest conversations, practical tools, and gentle encouragement to help you set boundaries, reduce stress, and create a life that feels truly yours. 

➡️ Connect with Ronél:

Thank you for listening! You can find more resources and inspiration here:

• Website: ronelpretorius.com
• Instagram: @ronelpretorius.coach
• Pinterest: @ronelpretoriuswellnesscoach
• LinkedIn: linkedin.com/in/ronel-pretorius

Do you want weekly inspiration and tips right in your inbox? Click here to subscribe.

DISCLAIMER:

The conversations shared on this podcast are meant to inform, inspire, and support — not to diagnose, treat, or replace professional medical or mental health care. Always seek the guidance of a qualified health provider with any questions you may have regarding your health or well-being.