The Mental Offload Podcast – Détails, épisodes et analyse

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The Mental Offload Podcast

Shawna Samuel

Forme & Santé

Business & Entrepreneuriat

Fréquence : 1 épisode/8j. Total Éps: 80

The Mental Offload podcast is the podcast for women who want to excel as leaders without sacrificing a fulfilling life. Whether you’re struggling with imposter syndrome and perfectionism at work, mom guilt, or the overwhlem of the mental load of parenthood, the Mental Offload podcast offers both evidence-based strategies and real-world strategies for high-achieving women. Combining business leadership, feminism, and coaching tools, we’ll have important conversations about passions, priorities, perseverance and power. Hosted by Shawna Samuel, Yale MBA and Certified Feminist Coach.

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🇫🇷 France - mentalHealth
06/10/2024
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https://www.thementaloffload.com/
51 partages
https://www.thementaloffload.com
14 partages
https://thelifecoachschool.com/podcast/
1 partage

https://www.youtube.com/watch?v=NkQ58I53mjk
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https://www.goodreads.com/book/show/54785515-four-thousand-weeks?ac=1&from_search=true&qid=l2Fiiq6Dm8&rank=1
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Receiving Feedback

Saison 3 · Épisode 78

mardi 1 octobre 2024 • Durée 37:41

For many, October means the start of pumpkin spice season. But if you’re in the corporate world, it means something else:

Year-end review season.

Along with it comes something most of us have a complicated relationship with: feedback.

We all love positive feedback.

But the prospect of critical feedback?! Let’s keep it real: wouldn’t you be happier to just skip it?

Feedback – especially the ‘constructive’ sort - can bring up fear, anxiety, and stress. Just thinking about it is enough to bring on dread.

And let’s keep it really real: women and people of color often need to contend with biased performance feedback.

There’s that old management saying, “feedback is a gift.” But sometimes, that gift can feel like it’s laced with poison.

In this week’s episode of The Mental Offload Podcast, we’ll deep dive into how you can receive feedback with more grace and confidence, while still advocating for yourself.

What You'll Learn:

Why moving beyond the “A-student” mentality is key to receiving feedback well

Techniques to stay calm, ask smart questions, and handle difficult feedback
The art of pushing back on biased or unfair feedback
The top quality to cultivate to receive feedback better

To learn more, visit The Mental Offload.

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Managing the Family Calendar and Setting “Off-Duty” Hours at Home (with Amelia Pleasant Kennedy)

Saison 3 · Épisode 77

mardi 24 septembre 2024 • Durée 39:20

Ever feel like managing your family’s calendar is a part-time job?

You're not alone.

Modern parenting = calendar chaos.

Your commitments, kids’ pickups, drop-offs, activities, medical appointments, parties—everything competes for your time.

It’s not just the physical running around. It’s the mental gymnastics of squeezing it all into the few precious hours left after work.

And even in 2024, women are still often the default family calendar managers.

Even the best calendar app won’t calm the chaos. Managing family time takes smart decisions and strategic planning:

What deserves your family’s time?
How do you share responsibilities?
How do you create downtime in a busy life?

Today on the podcast, I’m joined by clutter coach and home organization expert Amelia Pleasant Kennedy, to delve into how to better manage the family calendar, in a way that balances family responsibilities and downtime.

This episode is full of mind-blowing gems that will radically shift the way you think about organizing your family time – and your role within it.

What You'll Learn:

The essential step to prevent overcommitment, before you pull out your calendar
Strategies to encourage your partner and children to participate in family scheduling
How to use your calendar to set a more relaxed pace at home
Setting “on- and off-duty hours” at home, for better boundaries and more downtime

To learn more, visit The Mental Offload.

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How to Recover from a Mistake at Work

Saison 2 · Épisode 68

mardi 28 mai 2024 • Durée 25:25

Mistakes. The word itself makes a high-achiever cringe.

Sure, we all know that logically, “mistakes happen to the best of us.”

But when you’re the one making the mistake?

It feels like the worst.

And now, you’ve got two problems: the original mistake, and being knocked off your game.

The original problem is now compounded. You might spend weeks or even months in your own head, worrying about the screw-up. Ruminating on who’s judging you and how it might come back to bite you.

Your inner critic will sap your confidence more than any mistake.

What differentiates the highest performers is not a lack of errors. It’s how fast they get back on their game after a mistake.

This is a skill you can learn.

Whether it’s a minor “oops” moment or a major fumble, we’ll dive into how to gracefully recover from a mistake at work.

So you can lead with the relaxed confidence you deserve.

What You'll Learn:

Why cultivating an anti-fragile approach is useful
A framework to help you step out of self-criticism, and into useful action
2 steps to recover from big and small mistakes at work

To learn more, visit The Mental Offload.

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How to Manage Email Overload

Saison 2 · Épisode 67

mardi 21 mai 2024 • Durée 22:56

Are you drowning in email?

Before you’ve even gotten dressed in the morning, your mind is already on the 117 emails that are sitting in your inbox. Waiting on a response.

Email is usually one of the first things you look at in the morning, and one of the last things you look at at night.

It seems impossible to get (and stay) on top of it.

Email and collaboration tools have transformed the way we work.

Sometimes, it’s for the better: hybrid, asynchronous work on dispersed teams wouldn’t be possible without it.

But much of the time, it’s the struggle of the modern sisyphus: spending days pushing email out of your inbox…only to wake up and have to do it over, and over again.

Not only that, but it ends up crowding out the time we need to move forward your actual strategic priorities.

Taking control over how you manage your inbox is one of the best things you can do to create more sustainable and successful work habits.

This week, we’ll explore how to make it happen.

What You'll Learn:

3 principles for successfully managing email
Why the “vigilant and diligent” mindset keeps you stressed, anxious and spread too thin
Actionable tips for playing email offense vs. defense, and balancing email and strategic priorities
What it takes to win the game of email “hot potato”

To learn more, visit The Mental Offload.

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Mother’s Day Emotional Hangover

Saison 2 · Épisode 66

mardi 14 mai 2024 • Durée 21:28

Mother’s Day.

It’s billed as the ultimate celebration of the work of mothers.

And in a society that often gives so little acknowledgement, this one day takes on big importance: a recognition of how much you’ve given to others throughout the rest of the year.

We want the day to be perfect.

But so often, it’s a major letdown. A source of strife, even.

No, the Mother’s Day hangover isn’t what you get from too many mimosas at brunch (okay, well, that’s one kind of hangover).

We’re talking about the emotional hangover.

The nagging feelings of sadness, resentment, or downright anger that can follow you around after a disappointing Mother’s Day.

A big part of it? That mothers are offered so little in return for a year of hard work at home.

A nice brunch and a homemade thank you card are so small in comparison to all you do. So, when you don’t even get that, how are you supposed to react?!

Whether your Mother’s Day was a day to remember for all the right reasons or all the wrong ones, tune in for an exploration of what mothers truly deserve, and how we can get more of it.

What You'll Learn:

The no-win societal expectations that leave too many mothers with a Mother’s Day hangover
How your “emotional hangover” provides important data, and what to do with it
Why you should consider planning your own Mother’s Day (even if your partner gets it 99% right)

To learn more, visit The Mental Offload.

Good Men and Garbage Men: Negotiating the Mental Load at Home

Saison 2 · Épisode 65

mardi 7 mai 2024 • Durée 32:13

Women are more aware of the mental load of the household than at any time in the past.

The dynamics of domestic labor and parenting have historically been biased. The expectation: women would and should do the work of running the home and raising children.

Even for women who work outside the home, the mental load often ends up squarely on their shoulders.

Women put in 10 more hours of household labor than men each week (US data)

And this impacts their careers.

57% of women feel that their careers are limited by their caregiving responsibilities at home (US data)

So many women want to rebalance the load at home.

But the advice that permeates so much of the social media sphere is blunt: there are “good guys” (who will willingly step up to the plate at home, if asked) and “garbage guys”. And if you’ve got one of the latter, you’re told your only option is to “throw the whole man away.”

As much as that phrase makes me chuckle, this way of thinking keeps a lot of women right where they started: shouldering an outsize burden at home.

It’s time to unpack our thinking about the mental load at home, and how we can drive more alignment with our partners.

What You'll Learn:

Why the unequal division of labor at home is also an obstacle to women’s career ambitions
The “good guy” versus “garbage guy” binary thinking that permeates social media, and why more nuance is useful
4 partner stances to the mental load, and which ones are “good” or “garbage”
The two underrated skills that drive more alignment on the mental load at home

Who Says “Me Time” is Selfish?

Saison 2 · Épisode 64

mardi 30 avril 2024 • Durée 24:09

“Put on your own oxygen mask first,” they say.

But that’s easier said than done, right?!

How much time do you get each day completely for yourself?

Add it up: time with no work concerns to attend to, no little humans to take care of. Purely to do as you want…

That’s probably some quick math.

For most women, the number is small. And women get less than men (thanks, patriarchy!).

And for that little bit that we do take, we hear harmful messages that it’s selfish. Or optional.

So, you end up putting yourself last.

Far from being frivolous or selfish, “me time” is essential time that we need to recharge. In a world of depleting demands on your time and attention, “me time” is a refueling stop.

What would happen if you treated time for yourself as a necessary component of each week? Critical to your ability to lead at work, and at home?

In this week’s episode of the Mental Offload Podcast, we blow the lid off the idea that “me time” is selfish. And we dive into ways to take time for yourself in a society that makes it easy to keep putting yourself last.

Time for yourself isn’t selfish. It’s a strategic necessity in leadership (and life).

What You'll Learn:

How “me time” is protective against burnout, and support mental and emotional well-being
How much “me time” do you really need? We’ll look at the evidence.
The REAL costs of pouring from an empty cup, at work and at home
How to get over internalized guilt and cultural messages that discourage “me time”
A tactical plan to make more time for yourself happen

To learn more, visit The Mental Offload.

Is Inbox Zero a Waste of Time?

Saison 2 · Épisode 63

mardi 23 avril 2024 • Durée 27:47

Inbox zero is such a seductive proposition.

Inbox zero was popularized by productivity gurus as an efficient approach to email. The idea is that you want to maintain your inbox with zero - or as close to zero - messages as possible.

For most people, this becomes a daily metric to track their own productivity.

And, I’d argue it’s a vanity metric.

It’s seductive because it makes you think you’re being productive, efficient, and valuable at work. But it’s just a veneer of productivity.

Inbox zero comes with real costs. Namely, it takes away your focus from the work that really matters. (Which, in most jobs, is not responding to email.)

This week, we explore the lingering “productivity myth” of inbox zero, and better ways of managing your inbox.

What You'll Learn:

Why inbox zero seems so efficient
The real costs (and opportunity costs) of trying to maintain inbox zero
Take a page from domestic management - would you ever try to maintain laundry hamper zero?
Better ways to manage your inbox

To learn more, visit The Mental Offload.

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Managing Presentation Anxiety

Saison 2 · Épisode 62

mardi 16 avril 2024 • Durée 30:17

Presentation anxiety. It’s incredibly common, even amongst leaders.

There’s that oft-quoted statistic that suggests that most people’s biggest fear is public speaking.

And what are presentations, if not public speaking? Even when the scale is small (like leading a team meeting), the stakes rarely feel small.

As a leader, you might need to give dozens of presentations a year. In some roles, you might give dozens a week.

What’s more, your presentation skills are part of your executive presence. You want to appear confident, calm, unflustered.

But how do you do that with your knees shaking?

In this episode, we’ll cover how you can conquer presentation anxiety, to show up with more confidence and more presence every time.

What You'll Learn:

Why the typical advice, like “fake it til you make it” is unhelpful (or downright terrible) for presentation anxiety
The ABCs of anxiety - what’s really going on when you’re on stage?
How to create an “anxiety management protocol” to help you perform at your best

To learn more, visit The Mental Offload.

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Decision Constraint

Saison 2 · Épisode 61

mardi 9 avril 2024 • Durée 23:34

Decisions, decisions, decisions.

We live in a world of plenty…and it’s overwhelming.

There are so many options, and so much pressure to make the right choices.

And the sheer number of decisions that we need to make in a given week is mind-boggling.

Think about the time you spend in an average week researching, analyzing, and getting agreement on options.

It’s exhausting.

But there is a way to win back some bandwidth and energy, too.

It’s the practice of decision constraint.

And it’s incredibly effective for anyone feeling bogged down by the weight of the mental load at home (or stuck in analysis paralysis at work).

Try it this week for better balance and more bandwidth.

What You'll Learn:

Why having more options doesn’t necessarily make us happier or better off
What you need to know about how the brain operates, so you can reduce the cognitive load
What kinds of decisions benefit from constraint
How to implement decision constraint for better balance

To learn more, visit The Mental Offload.

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