7 Powerful reframes to stop you spiralling 

00:00 - intro 

00:37 - Saying ‘I need to…’

02:25 - ‘I have so much to do’

04:19 - ‘I can’t handle this, it’s too much’

06:59 - ‘I can’t be bothered/I don’t care’

09:25 - ‘what if something goes wrong’

13:17 - ‘I’m so behind’ 

15:45 - ‘I don’t have time’ 

This episode is for anyone who is currently feeling like they're in their 'lazy season' whilst also wanting to get back on track with whatever it may be; be it fitness, a business, a personal project, or in my case, this podcast. If you struggle with having all the ideas and a lack of motivation to start taking the action, then this episode is for you...After a few weeks off, I'm so happy to be back chatting your ear off for this episode of Voice Notes from Samio and sharing some personal tips I'm using to get back on track and back into the swing with things this summer.

00:00 - intro 

01:45 - meet yourself where you are and forgive yourself for how you got there

05:25 - give yourself a mental reframe

08:32 - set ‘bare minimum’ goals 

11:42 - focus on the 10 minute rule

13:47 - celebrate the small wins 

15:16 - make a note of what you’ve done 

17:31 - remember that something is better than nothing

Find me elsewhere:

https://www.instagram.com/samiorenelda

https://www.instagram.com/voicenotesfromsamio/

Business enquiries:

[email protected]

00:00 - Intro 

01:08 - Things can always change 

04:00 - To not take anything for granted 

06:12 - There’s always more available to you than what you can see

11:22 - Be careful who you take advice from

14:59 - No one is coming to save you or hand you opportunities 

17:58 - No one is going to give you the answers 

18:52 - Anything you want to go after will require effort 

23:17 - You learn as you go 

My take on the latest TikTok/Social media trend of ‘propaganda I’m not falling’ (also featuring some of the things I definitely am falling for) - from pilates, to aging gracefully, to the idea of true love, to keeping up with what’s cool and in fashion. This is a fun and very chatty one for today’s episode of Voice Notes from Samio, so I hope you enjoy. 

00:00 - intro 

01:04 - reformer pilates 

03:17 - staying home and not wanting to socialise 

04:42 - preventative Botox 

07:44 - aging gracefully 

09:29 - wearing a fitness watch 24/7 

11:40 - having to buy whole new wardrobe for a holiday 

12:39 - filming random people in public for content 

14:41 - romantic love is the be all and end all

17:15 - keeping up with fashion trends 

19:30 - having to tick all of societies boxes 

19:43 - trying to be cool 

22:02 - you have to become boring in your 30s

24:01 - LED face mask 

25:30 - running 

26:03 - overpriced cocktails 

27:06 - having my nails done 

28:58 - gym bro supplements 

30:09 - daily journalling 

30:24 - gua sha 

31:31 - being a dreamer 

33:08 - romanticising everything 

34:16 - love & marriage 

36:12 - becoming a dog person 

Ever felt like or been told you’re too much, too loud or too bold…in this episode of Voice Notes from Samio we’re flipping the script on the idea of what it means to be ‘too much’. What is the version of you that feels ‘too much’ is actually your most powerful self, and the one that gets what they want? I’m diving into why playing it small isn’t protecting you and how boldness builds self belief. This episode I’m sharing some real talk on taking up space, breaking free from people-pleasing and becoming unapologetically you. 

00:00 - intro 

00:20 - “too much” is a mirror and now a flaw 

01:29 - dome people will project limitations onto you 

02:32 - reclaim your power 

04:02 - some people don’t want you to change 

5:30 - you can be inspiring for those around you

6:05 - losing people along the way / not everyone will like it

7:13 - shrinking yourself doesn’t make you safe it makes you invisible

8:12 - dimming your light affects more than just you 

9:00 - holding back in relationships 

10:49 - not everybody’s going to like us and get us

11:10 - opportunities 

12:44 - impact 

14:43 - being “too much” often just means being unapologetically clear 

16:48 - people pleasing can disconnect you from your own wants and needs 

17:50 - our desire isn’t random it’s a roadmap 

19:38 - it starts with leaning in 

22:28 - when you know what you want you need to go after it and take up space 

23:22 - protect your fire, don’t dim it 

In this episode of Voice Notes from Samio, I’m sharing some important every reminders that help with everything from letting go of people pleasing and perfectionism to understanding that real growth isn’t linear. This is your gentle nudge to stop overthinking, take action and remember you’re already enough. Whether you’re feeling behind, stuck in comparison or just need a little motivation, these everyday reminders will help you to reconnect with what actually matters.

00:00 - Intro

01:08 - Nobody cares about what you’re doing as much as you do 

06:34 - It will probably take longer than you expect

09:12 - Don’t forget to wear this everyday

10:48 - Feeling behind in life 

14:08 - Social media really is a highlight reel and not your reality 

18:06 - You get one body in this life...

20:06 - Growth of any kind is never linear

24:55 -  Wash these...

25:54 - If you wait for motivation it will never come 

29:15 - Not everyone is going to like you

31:05 - You are already enough

In this episode of Voice Notes from Samio, I share 7 Things I stopped doing in order to improve my life, and how I made shifts that can hopefully help if you have struggled with anything similar. From letting go of comparison and perfectionism, to ditching impulse shopping and drinking every weekend. I dive into how shifting my mindset, setting boundaries and prioritising my mental health helped me create a more intentional fulfilling life. If you’re looking for practical self-growth tips, mindset shifts and some honest refections, this episode is for you. 

00:51 - Stopped comparing myself to others 

05:10 - Stopped focusing on my limitations 

07:22 -  I stopped impulse shopping / retail therapy 

10:33 - Stopped putting so much pressure on myself 

15:04 - Drinking every weekend

16:37 - Stopped overcommitting my calendar  

21:30 - Stopped trying to be perfect

Find me elsewhere:

https://www.instagram.com/samiorenelda

https://www.instagram.com/voicenotesfromsamio/

Business enquiries:

[email protected]

In this episode of Voice Notes from Samio, I’m sharing ways in which we can cultivate deeper connection and build a stronger sense of community in our everyday lives. From the value of voice noting friends, hosting casual get-togethers and even just saying hi to our neighbours, to showing up with consistency, vulnerability and care. I share some practical tip and personal stories around how we can all create more meaningful relationships. If you’re looking to feel more connected, expand your circle, or simply show up better for the people in your life, this is the episode for you. Hope you enjoy! 

00:00 - Intro 

01:57 - We need to be willing to inconvenience ourselves 

05:40 - Voicenotes 

08:15 - Prioritise in real life connection

09:40 - Casual hangouts 

12:51 - Actively listening 

13:37 - Make plans ahead of time 

17:06 - Tap into extended friendship groups 

19:52 - Community with your neighbours 

20:48 - The power of small talk 

23:18 - Connection in your community 

26:32 - Allow yourself to be vulnerable 

29:42 - Show up for people 

33:46 - Ask for help when you need it

37:46 - Everyone can have a role 

Find me elsewhere:

https://www.instagram.com/samiorenelda

https://www.instagram.com/voicenotesfromsamio/

Business enquiries:

[email protected]

In this episode of Voice Notes from Samio, we explore the powerful truth that what you want isn't always what you need, as it relates to your relationship with yourself and others. Why what you really want in the long term is sometimes disguised in the comfort of what you think you want right now.

00:00 - Intro

01:20 - Self trust 

02:37 - Create discipline 

04:56 - Self sabotage 

06:02 - Create balance 

06:49 - Self abandonment 

08:58 - Building resilience 

10:34 - Delayed gratification 

13:37 - Don’t get stuck in grind mode 

14:12 - How to help in the moment 

15:27 - Relationships 

16:07 - Stuck in relationships that don’t serve you 

16:39 - stuck in familiar cycles 

17:43 - People pleasing 

18:33 - Getting sucked into drama triangles 

21:27 - The big role relationships play

22:49 - All relationships will ebb and flow 

23:19 - Ask yourself this question 

Feeling overwhelmed by personal development advice? In this episode of Voice Notes from Samio I’m sharing 7 unexpected things I don’t do as a personal development girlie — from not reading self-help books to skipping meditation and ignoring hustle culture gurus. While the personal growth space can make us feel like we always need to be doing more, I’m here to remind you that your journey doesn’t have to look like anyone else’s.

This is my honest take on self-help, as someone who values self-trust over prescriptive advice. I share my personal experiences, why these typical "must-dos" never resonated with me, and how you can adapt these ideas to suit your life — no toxic positivity or constant striving required. Growth gets to feel grounded, intuitive, and personal.

00:00 - Intro 

01:00 - Read ‘self improvement’ books 

05:52 - Take advice from gurus 

09:22 - Meditate 

13:55 - Only mingle with people of the same mindset 

16:27 - Use organisation planners 

19:20 - Don’t think I’m better than anyone 

22:54 - Feel that I need to constantly work on myself 

25:07 - I don’t take other people’s advice over my own knowing 

Find me elsewhere:

https://www.instagram.com/samiorenelda

https://www.instagram.com/voicenotesfromsamio/

Business enquiries:

[email protected]