Have you noticed how suddenly it feels more acceptable to say, “I don’t want to push anymore”?

If you’ve ever felt guilty for resting or unsure what success is actually supposed to look like, this episode is for you.

In this conversation, I unpack how hustle culture quietly teaches us to confuse exhaustion with worth, and why burnout isn’t a motivation problem but a nervous system and executive functioning issue. We explore why pushing harder eventually backfires, what truly gets lost when productivity becomes your identity, and how redefining success through your own values changes everything.

I introduce a simple, sustainable framework for productivity built around three essentials: planning, presence, and reflection. Not to do less for the sake of doing less, but to live and work in a way that actually feels aligned and sustainable.

If you’re ready to stop chasing someone else’s definition of success and start building a life you’ll feel proud of, this episode will help you get there.

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.

When was the last time you felt truly relaxed, not just “done with your to-do list,” but relaxed in your body?

As we step into a new year, many of us feel the pressure to add more: new goals, new habits, new resolutions. But after a busy holiday season, that can feel like the last thing we need.

In this episode, I’m inviting you to consider a different approach: instead of asking what you want to add this year, what if you asked what you could gently subtract?

I also share a bit of personal context about why this episode matters so much to me right now, including the importance of intentionally creating pauses when life delivers unexpected loss or emotional weight. Ignoring grief or exhaustion doesn’t make it disappear; it just shows up later, louder.

We’ll talk about why genuine rest doesn’t come from vacations alone, but from boundaries, and how those boundaries can exist in small, everyday ways. You’ll hear why “white space” isn’t laziness or wasted time, but a commitment to presence, creativity, and emotional regulation.

Through real-life examples, research-backed insights, and a simple experiment you can try this week, this episode will help you rethink rest, productivity, and what it means to actually experience your life, not just manage it.

Inside this episode, we explore:

✨ Why January motivation often clashes with post-holiday exhaustion

✨ The difference between being busy and being mentally preoccupied

✨ How boundaries, not location, create true relaxation

✨ Why white space improves creativity and problem-solving

✨ How to build small “mini pauses” into everyday life

✨ What to do when rest triggers guilt or discomfort

✨ A simple, non-performative way to experiment with rest this week

This episode is a gentle reminder that rest and achievement are not opposites, they support each other. And that slowing down isn’t falling behind; it’s how you come back to yourself.

As you begin this new year, my hope is that you’ll give yourself permission to press pause, not someday, but this week.

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.

Somewhere along the way, the holidays turned into a performance review — one where success is measured by how many presents are under the tree, how magical everything looks, and how much you managed to pull off.

And it’s exhausting.

In this final episode of my three-part holiday series, we’re pressing pause on the pressure to do more and coming back to what actually makes the holidays meaningful for kids: connection, calm, and presence.

Because despite what the ads suggest, children don’t need a mountain of gifts or a perfectly curated season. They need adults who are emotionally available, not overstimulated and stretched thin.

We’ll talk about how holiday guilt, work stress, and unrealistic expectations push parents to overcompensate — and why that often leads to more overwhelm for everyone involved. I’ll also share why kids remember moments of connection far more than toys, and how simplifying the season can actually make it more magical.

This episode is about letting go of the idea that you need to outperform the holidays… and choosing to show up instead.

Inside this episode, we explore:

• Why “holiday magic” has quietly turned into holiday pressure
• The difference between child-centered and child-overstimulated holidays
• How guilt and exhaustion drive over-gifting
• What kids truly remember about the holidays (hint: it’s not most of the presents)
• The science behind why presence matters more than consumption
• Simple ways to slow the pace and create meaningful connection
• How to prioritize a few low-stress traditions that actually feel good
• Ideas for experiences, shared gifts, and connection-focused moments
• Why a calm, present parent is one of the greatest gifts you can give

This episode will help you release the pressure to make the holidays perfect — and replace it with something far more powerful: genuine connection your kids will carry with them long after the season ends.

Because holiday magic isn’t created through buying more. It’s created in the moments when you’re truly there.

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.

If you’ve ever created a calm, intentional holiday calendar… only to have it blown up by someone else’s expectations, this episode is for you.

Maybe it’s the company party suddenly requiring gifts, cookies, and a casserole. Maybe it’s a family member insisting, “But this is how we always do it.” Or maybe it’s the pressure of being the reliable, high-achieving one who makes the holidays “magical.”

In Part 2 of my holiday series, we’re talking about how to handle other people’s expectations without abandoning your own energy, priorities, or well-being. Because when you protect your capacity, you protect your joy.

Inside this episode, I walk you through:

✨ Why boundary pushback is normal

✨ How guilt, people-pleasing, and rejection sensitivity get activated this time of year

✨ A simple phrase to buy yourself time before saying yes

✨ How to reconnect with your holiday “why” before responding

✨ How to communicate limits clearly and kindly

✨ What to do when someone keeps pushing

This episode will help you stay grounded, protect your white space, and design holidays that actually feel good, instead of overwhelming.

What You’ll Learn:

• The roots of holiday guilt and pressure
• How to make decisions based on your capacity, not obligation
• Why overexplaining backfires
• Simple scripts for warm, clear boundary-setting
• Why assertiveness is a kindness — to you and everyone else

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.

If you’re already feeling that familiar December overwhelm creeping in, friend… this episode is for you.

The calendar invites are rolling in, school events are multiplying, the gift list keeps getting longer, and somehow you’re supposed to create “holiday magic” while still living your regular life? No wonder your nervous system is screaming, “TOO MUCH.”

In this first episode of my three-part holiday series, we’re breaking down why December feels so intense, and how intentional planning becomes the antidote.

Because when you don’t design your holiday season, other people’s expectations will do it for you. And that is how you end up exhausted, resentful, and snapping at your kids halfway through making Christmas cookies.

Let’s not do that this year.

Let’s build a season that actually feels good.

Inside this episode, I walk you through:

✨ Setting a personal vision for what you want this season to feel like

✨ Getting honest about what’s truly essential vs. what’s optional

✨ A simple partner (or solo!) brainstorming process to map out your holiday possibilities

✨ Rating each activity so you can focus on what matters most

✨ Spotting the events that drain your energy, and how to handle them with kindness

✨ Creating a calendar that includes realistic commitments and plenty of white space

✨ Why “every yes is a no to something else” becomes your guiding mantra

This episode will help you reclaim your capacity, protect your energy, and actually enjoy the parts of the holidays you love… instead of climbing the walls with overwhelm.

What You’ll Learn:

• The real reason holiday stress hits so hard (it’s not a personal weakness)
• Why “winging it” is the quickest path to seasonal burnout
• How to set a holiday vision grounded in your own needs
• A step-by-step planning process you can use with a partner or on your own
• How to build a calendar that honors your energy instead of draining it
• The power of white space and daily decompression
• How to cut commitments with kindness
• Why intentional planning helps you show up as a calmer, more connected version of yourself

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.

Send us a text

The holidays are here… which means your calendar is louder, your responsibilities are heavier, and everything feels more chaotic than usual. In today’s episode, I’m breaking down one of the simplest, most powerful tools you can use to bring the volume down inside your brain and body:

Gratitude.

Sounds fluffy, like something from a Hallmark channel special? Well, trust me, this episode will change the way you think about it. Gratitude isn’t a fluffy self-help idea. It’s a neurological, physiological, and psychological intervention backed by decades of research. It strengthens emotional regulation, boosts resilience, improves sleep, reduces stress, and literally reshapes your brain.

And the best part? You can do it in literally minutes.

In this conversation, I walk you through why gratitude works, what it does in your brain, why your nervous system desperately needs it this time of year, and three simple gratitude practices that fit into even the busiest life.

Let’s make this season calmer, clearer, and more grounded without adding more to your to-do list.

What You’ll Learn in This Episode

• The science behind gratitude and why it’s so powerful for emotional regulation
• How gratitude positively impacts physical health, sleep, and stress levels
• The brain regions activated by gratitude (and why this particularly matters for ADHD brains)
• Three simple gratitude practices you can start today (no journaling required!)
• How to teach gratitude to kids in fun, developmentally appropriate ways

Your Next Steps

-Work with Me: https://www.dr-alise.com

-Join the STAND Group Coaching Waitlist: https://www.dr-alise.com/stand-waitlist

-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.

Send us a text

Have you ever had one of those moments where someone says something, and suddenly your entire life snaps into focus like, “Oh… THAT’S why I’m like this”? That’s exactly the kind of journey today’s guest, Julie Legg, brings to the table.

Julie is a late-diagnosed, multi-passionate creative from rural New Zealand whose childhood education was a far cry from “traditional learning.” No electricity. No school. A piano mysteriously barged onto an island. And a whole lot of self-directed creative exploration.

Today, she’s an international advocate for adult ADHD, host of ADHD Difference, and author of The Missing Piece. And in this conversation, she brings the kind of raw honesty and grounded wisdom that makes you exhale and think, “Okay… maybe I’m not broken. Maybe I’m just different.”

We talk about the journey to late diagnosis, navigating relationships when both partners have ADHD, the emotional whiplash of unmasking after decades, and how nonlinear, multi-tab living is a strength to harness, rather than a problem to fix.

This episode is such a refreshing reminder that there’s no one right way to live a good life… especially if your brain is wired differently.

In this episode, you’ll learn:

• The surprising signs of ADHD that women often overlook
• Why masking at work leads to burnout (and how to unmask safely)
• How ADHD creativity shows up in nonlinear, beautiful ways
• The emotional rollercoaster of getting diagnosed later in life
• How ADHD impacts romantic relationships, especially when both partners have it
• Simple micro-strategies for “multiple tabs open” brains
• Why your nontraditional career path is probably a superpower
  
  

Resources Mentioned

• Julie’s website: https://julielegg.nz
• ADHD Difference podcast
• Julie’s book: The Missing Piece: A Woman’s Guide to Understanding, Diagnosing, and Living with ADHD
  
  

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.