Moms, Mats and Manuscripts – Details, episodes & analysis

What if the problem isn't that you're bad at goals... it's that the way we're told to set them is kind of broken?
In this solo episode, I'm sharing how I've been doing goal-setting differently. Instead of the classic New Year's resolution that dies by mid-January, I've been doing quarterly check-ins - basically, sitting down every three months to look at what's working, what's not, and what I actually want next.
It's changed everything about how I work, how I show up, and how I trust myself to follow through.

I talk about:

- Why yearly goals tend to fizzle out (and what actually sticks instead)
- How seasonal energy affects your motivation more than you think
- Why productivity is really about managing your energy, not grinding harder
- The shift from vague wishes to concrete, doable steps
- Celebrating yourself, even when it feels awkward (I'm terrible at this)
- Identity, habits, and becoming the version of yourself you're aiming for

If you're a PhD student, researcher, or just someone who feels stuck or disconnected from what you're supposedly "working toward," this might give you a gentler way in.
No pressure. Just an invitation to pause, reflect, and figure out what you actually need right now.
___________

Episodes I mentioned:

E38 - When you're ambitious but exhausted: a gentler approach to goals

E27 - Hormone health, cycle-informed leaving and productivity
___________
🔗 Work with me / resources mentioned:
Researcher Reset power hour
Free Leave your work at work bundle: subscribepage.io/leaveworkatworktraining

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

In this second part of my conversation with scientific writer and science communicator Sónia Gomes Pereira on Moms, Mats, and Manuscripts, we move beyond leaving academia and into what comes next: building a freelance career, and a life that actually feels aligned.

Sónia shares how she transitioned into freelance scientific and medical writing, how she found her first clients, and what it really takes to navigate self-employment without a clear roadmap. We talk about the realities of freelancing - from flexibility and autonomy to financial uncertainty, difficult clients, and learning to set (and enforce) boundaries.

But this conversation goes deeper than career paths.

We explore how academia shapes our identity, and what it means to grieve not just a career, but a version of yourself. Sónia reflects on the skills she brought from academia (discipline, persistence, adaptability), as well as the patterns she had to unlearn, like overworking, people-pleasing, and tying self-worth to external validation.

We also talk about:

• choosing your time and designing your days
• privilege, security, and the reality behind “freedom”
• building a portfolio and getting your first opportunities outside academia
• volunteering, networking, and creating your own path
• reconnecting with life outside of work

And finally, Sónia shares honest advice for PhD students who feel lost, overwhelmed, or unsure about their future - including the importance of self-compassion, having a life outside academia, and not postponing your happiness.

This is a deeply human conversation about work, identity, and what it means to choose a life that fits you.

_____________

Sónia's info:
LinkedIn: https://www.linkedin.com/in/soniagomespereira/
Website: https://www.soniagomespereira.com/

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

What makes a great mentor, and how can we create a healthier, more compassionate academic culture?

In this episode of Moms, Mats, and Manuscripts, we talk with Dr Liz Berry, assistant professor at New York Medical College and creator behind @dr.lizberry on Instagram and TikTok. Liz shares her honest experiences moving from PhD student to educator, how burnout shaped her approach to mentorship, and why she believes rest and compassion belong in every lab and lecture hall.

We explore:

• The difference between supportive and harmful mentorship (and how mentorship can make or break one's experience)
• How academic culture often rewards overwork (and what needs to change)
• Why rest, boundaries, and vulnerability make us better teachers and scientists
• How Liz models sustainable success for her students and teaches with compassion - without lowering standards

If you’ve ever struggled with burnout, imposter syndrome, or the pressure to “do it all,” this conversation will remind you that you’re not alone, and that change in academia starts with how we care for ourselves and each other.

_______________

Dr Liz Berry links:

Instagram: https://www.instagram.com/dr.lizberry/

Website: https://razberryscience.my.canva.site/dr-lizberry?fbclid=PAZXh0bgNhZW0CMTEAAacrlKL1MrpxJTEdEKyr3R8s9ylEAfShvD_cE2UNsvp9tYkz1FWUjnOwKlfz-w_aem_iqHk0JglI6ZBO24h96kF7Q

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

In this solo episode, Ksenia is reflecting on two years of motherhood and the 7 powerful lessons it has taught her about life, work, and growth. These are not just parenting lessons; they’re insights anyone can apply in their career, studies, or personal life, especially if you’ve ever struggled with boundaries, perfectionism, or identity in your work.

She talks about:

🌱 The importance of mentorship and guidance
🌱 Why community and friendships matter (even when life feels overwhelming)
🌱 Living and acting from your values
🌱 Protecting your boundaries
🌱 Not letting motherhood - or academia - become your whole identity
🌱 Banishing perfectionism and comparison
🌱 Remembering that growth is not linear

If you’re a scientist, academic, or young professional trying to balance ambition with wellbeing, this episode is for you - tune in for some honest reflections, gentle encouragement, and practical takeaways from Ksenia's journey.

___________
💡 If you resonated with these lessons about boundaries and balance, you’ll love Ksenia's free Leave Work at Work private pod + guided meditation designed to help you switch off after work, release guilt around rest, and protect your energy for the things (and people) that really matter. Get it here: subscribepage.io/leaveworkatworktraining

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

Do you ever feel like rest and self-care have become just another task on your never-ending to-do list? In this solo episode, Ksenia wraps up her 3-part series on rest and slowing down. She shares why so many of us turn self-care into another chore, why hustle culture and perfectionism convince us that we can “fail” at rest, and what that mindset is really costing us.

From holidays that feel like assignments to meditation routines that become another checklist item, Ksenia explores the importance of reclaiming rest as something light, joyful, and deeply restorative and not another productivity hack, and shares a few practical strategies to help you recharge in a way that works for *you* with no guilt.

✨ Free resource: If switching off feels hard, get my Leave Your Work at Work mini-bundle - a private podcast pep talk + short guided meditation to help you rest without guilt here subscribepage.io/leaveworkatworktraining

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

In this episode, Ksenia is diving deeper into the idea that rest is an act of rebellion. 

We've all been there: the pressure to constantly hustle, especially in fields like academia and other demanding careers, can be overwhelming. But what if slowing down and prioritising rest wasn't a sign of weakness, but a powerful act of resistance against a system that glorifies burnout?

Ksenia shares bits of her personal journey and observations from her time in academia, as well as:

• Why true resilience isn’t found in endless work, but in the courage to step back and restore your energy.
• How modelling healthy work habits can create a ripple effect for friends, colleagues and future generations.
• Practical, small ways to start rebelling with rest today.

Whether you're a student, a researcher, a parent, a mentor, or navigating a demanding job, this episode is a call to action. Let’s redefine what it means to be dedicated and successful by putting our well-being first.

Resources:

• Leave Your Work at Work Mini-Bundle: This resource helps you tackle "rest guilt" with a private audio training and a 10-minute meditation. You can get it here: subscribepage.io/leaveworkatworktraining
• Recharge and Restore: A brief PDF guide to stretches and movements you can do right at your desk to help your body (and mind!) feel more relaxed. Find it here: subscribepage.io/c1w1x6

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

What if slowing down was not a weakness, but a skill?

In this solo reflection, Ksenia talks about how she went from constantly rushing (and feeling like rest was something she had to “earn”) to slowly learning the courage it takes to pause, breathe, and choose a different pace, even when the world (and her mind) is screaming “go faster.”

She shares:

- Why slowing down often feels so uncomfortable 

- The sneaky guilt that comes with resting or moving slowly

- Moments from her own life when the rush nearly took over

- Gentle, doable ways to start listening to your body and mind and slowing down before burnout forces you to stop

If you’ve ever wondered why it feels so hard to rest or worried that slowing down will make you fall behind, this episode is your reminder: rest is not “wasting time” or being lazy. Slowing down is a skill you can learn and practice, one that will enrich your life and, in the long run, make you more focused and productive.

______________

LEAVE YOUR WORK AT WORK: Free audio training + guided meditation
Get it here >>> https://subscribepage.io/leaveworkatworktraining

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

In this intimate, honest episode, we (two moms and yoga teachers) open up about how yoga supported us through pregnancy, labour, and postpartum - not just in the physical sense, but in how we learned to listen to ourselves, surrender, roar, and recover.

We reflect on:
 🧘‍♀️ How our prenatal yoga routines shifted across trimesters
 🔁 What we’d definitely do again and what we wish we had done differently
 🌀 How yoga helped us stay intuitive, present, and calm during pregnancy
 🗣️ The tools that actually made a difference in labour: breath, sound, focus, trust (and toe stands)
 🦁 Tapping into our inner lioness: letting go of control and being unapologetic
 💔 How postpartum cracked us open and how yoga tools helped us cope
 💬 Why yoga off the mat (awareness, self-trust, and gentleness) matters more than the perfect pose or a full hour spent on your mat

This isn’t a how-to guide, it’s a conversation full of real stories, small wisdoms, and embodied experience. If you’re pregnant, postpartum, or simply curious about how yoga can meet you through the wild transitions of motherhood, this one’s for you.

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

Stress, overwork, and constant hustle can wreak havoc on your hormones, especially if you're constantly ignoring your natural cycle and your body's cues. In this episode, Ksenia sits down with hormone health expert Emilia Villegas to discuss how modern work culture impacts our hormonal well-being and what we can do to reclaim balance.

We cover everything from how stress throws off your endocrine system to menstrual cycle-informed productivity, to simple and practical tips you can start using today to support your hormone health without needing to overhaul your entire life.

Whether you're dealing with fatigue, anxiety, burnout, or any cycle-related issues, this episode will help you begin to understand your body better and offer science-backed strategies to start healing.

___________________

Emilia's links:

Website: https://flowwithemilia.com/

IG: @flowwithemilia

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com

In this honest and open conversation, we reflect on how our relationships with our bodies have evolved over the past decade, from student all-nighters and coffee-fueled burnout to a more attuned, mindful approach shaped by yoga, motherhood, and life experience.

We explore:

• What “body awareness” really means
• How chronic stress, anxiety, and burnout show up physically
• Our very different (but equally chaotic) student years
• How practising yoga changed the way we treat ourselves
• The messy process of learning to rest without guilt, especially as moms
• How motherhood redefines what “energy management” looks like

This episode is for anyone who’s ever ignored their body’s signals until it screamed and wants to do things differently. It’s about noticing the red flags sooner, tuning into your real needs, and making peace with not doing all the things, all the time.

Let's hang out! 🎙️ Follow Moms, Mats, and Manuscripts for more conversations on academia, motherhood, and mindful living. And if this episode sparked something in you, don't forget to like and share the podcast so that more people can join our coffee-fueled chats! 

I'd also love to hear your thoughts and questions, and if you have ideas for future episodes, drop me a line. 

We're also on Instagram:
@moms.mats.manuscripts
@shantiscience_yoga

Reach out: moms.mats.manuscripts@gmail.com