Your Priority Centered Life

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Tired of collapsing on the couch after work with no energy left for your family or personal projects? In this episode of Your Priority Centered Life, psychologist and life coach Alise Murray kicks off a new Energy Series with simple movement strategies to prevent the evening crash. Discover why short bouts of activity boost energy, how “tiny habits” build momentum, and why movement is the key to lasting stamina.

Your Next Steps:

• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com
• Connect on Social: https://www.instagram.com/dralisem

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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 Do you feel “busy all day” but barely scratch your to-do list? In this episode of Your Priority Centered Life, I share why digital task apps can quietly inflate your day and how to right-size your daily plan using a simple paper-first approach. We’ll unpack the “small freezer” analogy to show why your capacity is limited (and why that’s a good thing), how to schedule your non-negotiables first, and what belongs on today’s list versus “waiting in the wings.” You’ll also learn how to build buffer time so one surprise doesn’t torpedo your day, run a quick mini-audit of your messages and interruptions, and use boundary scripts that actually stick. If your to-do list feels endless and unsatisfying, this conversation will help you reclaim control and finally finish what matters. 

Your Next Steps:

• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com
• Connect on Social: https://www.instagram.com/dralisem

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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Ever sit down to tackle your Big Important Thing—only to have a “five-alarm emergency” land in your inbox? The truth is, most so-called emergencies are just poor planning wearing a siren. In this episode of Your Priority Centered Life, we’ll unpack how to spot the difference between real vs. pseudo-emergencies—and what to do when they come knocking. 

In this episode, you’ll learn how to reduce pseudo-emergencies by setting clear expectations—like lead times, turnaround windows, and thoughtful alternatives—so other people’s poor planning doesn’t become your crisis. We’ll talk about how to move recurring dates into your calendar with prep reminders, ensuring deadlines don’t sneak up on you, and why adding buffer time can keep one surprise from derailing your entire day. You’ll also discover the simple but powerful 10-second test for filtering requests: “If I don’t touch this for 24 hours, what breaks?” If the answer is nothing, it’s not an emergency. And when the unexpected truly does strike, I’ll share how to regulate first (breathe, release tension), then inform who needs to know, and return to your plan with calm and clarity. 

📌 Resources Mentioned

• Episode 45: Time Blindness and Hyperfocus Toolkit
• Episode 47: How to Delegate Effectively
• Search “Eisenhower Matrix” for simple visuals
• Join the 'Plan A Week that Works' Workshop on 9/17: https://www.dr-alise.com/planaweek

✨ Your Next Steps

• Work with me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com
• Connect with me on Instagram: @dralisem

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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Why is “no” the hardest two-letter word to say? In this episode, Dr. Alise Murray unpacks why so many of us default to yes, often at the expense of our time, energy, and peace of mind.

You’ll discover:

• The brain science behind why saying no feels like rejection
• How chronic yeses lead to burnout, resentment, and relationship strain
• The NADA framework (Notice, Acknowledge, Decline, Alternative) to make “no” simple and kind
• Real scripts you can use today to set boundaries without guilt or over-explaining

If you’ve ever agreed to something and immediately regretted it, this episode will give you the tools to disappoint people clearly and compassionately—so you can show up fully for your true yeses.

Listen now to learn how to say no with confidence, protect your priorities, and create more space for the life you actually want.

Resources:

• Episode 7: Stand Up For Your Life
• Grab your free ebook: From Resentful to Respected

Your Next Steps:

• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com
• Connect on Social: https://www.instagram.com/dralisem

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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What if perimenopause isn’t a cliff you fall off but a season you can navigate—with data, support, and a lot more self-compassion? In today’s conversation, I sit down with Dr. Kelly (chiropractor, educator, and midlife women’s health advocate) to demystify what’s actually happening in our bodies, why symptoms get missed or mislabeled, and how to build the right team so you don’t white-knuckle your way through the next decade.

We talk about the messy middle: irregular cycles, ragey irritability, sudden tears in the car, word-finding glitches, low libido, joint pain, and the fear of “Is this dementia?” Spoiler: hormones impact all of that. Kelly also shares practical first steps—what to track, when to see a specialist, and how to loop in your partner so you’re not carrying this alone.

What you’ll learn:

• The real signs of perimenopause (beyond hot flashes) and why they’re easy to miss
• Why later parenthood can mask hormonal changes—and how to spot them anyway
• How to track symptoms (and which changes call for a doctor now)
• The truth about HRT today, plus bioidenticals, localized creams, and non-Rx support
• Why DIY supplement stacks backfire—and what to do instead
• Joint pain, strength loss, sleep, and cortisol: what’s hormone-related vs. “just aging”
• Scripts to open up with partners (and adult kids) without shame or awkwardness
• The mindset reframe: treating menopause as a rebirth, not a diminishment
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Resources mentioned:

• Dr. Kelly’s website: https://www.mytempesta.com
• Dr. Kelly on Instagram: https://www.instagram.com/mytempesta
• 
  

Your Next Steps:

• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com
• Connect on Social: https://www.instagram.com/dralisem
• 
  

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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Delegation is more than getting tasks off your plate—it’s about building trust, developing skills, and creating space for both leaders and teams to thrive. In this episode of Your Priority Centered Life, Alise sits down with leadership coach and business owner Holly G to unpack the real meaning of delegation.

Together, they explore why letting go is so difficult, how micromanagement and perfectionism get in the way, and why effective delegation is as vital at home as it is in the office. You’ll hear practical tips on communicating expectations, supporting growth, and knowing what’s worth keeping on your plate versus what you can release.

Whether you’re a parent, manager, or entrepreneur, this conversation will help you delegate with more confidence—so you can reduce stress, empower others, and focus on what truly matters.

DISC Assessment mentioned in this episode: https://mypersonality.net/

More about Holly: http://www.hollygconsulting.com/

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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From the moment we wake up to the moment we go to bed, life is filled with choices—what to wear, what to eat, how to respond, what to prioritize. With so many decisions piling up, it’s no wonder we feel exhausted and overwhelmed by the end of the day. This is decision fatigue, and it can leave us procrastinating, overthinking, or rushing into choices we later regret.

In this episode of Your Priority Centered Life, we explore the psychology of decision fatigue and share simple, practical strategies to make decision-making easier. You’ll learn how routines can take the pressure off, why limiting options can give you freedom, and how to use tools like rating scales and decision tables to cut through the overwhelm. Whether it’s choosing dinner, planning a trip, or tackling a big life decision, this conversation will help you simplify, save energy, and focus on what really matters.

Listen in and discover how fewer, better decisions can bring you more peace and clarity.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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Ever feel like the clock is playing tricks on you? You start a task “for just a few minutes,” and suddenly hours have disappeared—or you’re racing the clock and still running late. You might be experiencing time blindness. In this episode of Your Priority Centered Life, we explore what time blindness is, why it happens, and how it can impact everything from meeting deadlines to showing up on time.

You’ll learn practical, brain-friendly strategies—like using visual timers, breaking projects into steps, and setting intentional time buffers—that can help you stay aware of the clock without feeling controlled by it. Whether you struggle with ADHD or just want to manage your minutes more effectively, this episode will give you tools to reduce stress, improve punctuality, and reclaim your day.

Tune in and start managing time in a way that works for you.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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Memory isn’t just about remembering, it’s about how we pay attention, store, and retrieve information when we need it most. In this episode of Scattered to Savvy, we dive into how memory really works and share practical tools to make it stronger.

You’ll learn how to:

• Improve attention by reducing distractions and boosting focus
• Use active processing techniques to store information more effectively
• Leverage memory cues and reminders for better retrieval
• Discover personalized tricks based on your learning style

Whether you’re constantly forgetting little things or want to sharpen your mental clarity, this episode is full of simple, science-backed strategies to help you remember what matters most.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

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In this episode of Your Priority Centered Life, we kick off the Scattered to Savvy series by diving into the often-overlooked power of organization. Dr. Alise explores how cluttered spaces can lead to scattered minds—and how reclaiming control over your physical environment can help you show up more intentionally in every area of life. From understanding why things pile up in the first place to identifying "hotspots" and building practical systems that actually work, this episode is full of relatable insights and actionable tips.

Whether you’re managing ADHD, wrangling kids, or just tired of feeling overwhelmed in your own space, you’ll come away with simple strategies to reduce stress and feel more at ease in your surroundings. Tune in to learn why your environment matters more than you think—and how to start creating spaces that support the life you want to live.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.