Explore every episode of the podcast The Upgrade
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Can't Sit Down? The Real Reason You Stay Busy (And How to Stop) | 21 sept. 2026 | 00:21:53 | |
📌 If your evenings feel like your mind just won't switch off, try The Evening Upgrade, a free 10-minute audio that helps you actually put the day down and rest properly: https://marketing.millieside.com/evening-upgrade ——— If you can't sit still for more than 90 seconds without finding another job to do, this episode is for you. Julie unpacks why staying busy often isn't about being productive at all, it's actually a way of protecting yourself from feelings you haven't dealt with. You'll walk away with a simple three step tool called the wave check to help you catch yourself, name what's really going on, and let the feeling move through instead of burying it under another task. ➡️ How to spot the difference between genuinely being productive and just keeping yourself distracted ➡️ Why your brain treats stopping and feeling as unsafe, and where that pattern actually comes from ➡️ The three step wave check tool: catch it, name it, ride it ➡️ Why busyness during the day can turn into a racing mind the second your head hits the pillow ➡️ How to give yourself just 60 seconds to process a feeling instead of running from it ⏱️ TIMESTAMPS 00:00 Introduction 01:03 Why we're so good at staying busy 02:13 Signs you might be avoiding, not achieving 02:50 Julie's client: always busy, never present 05:01 What's actually going on underneath 06:10 How this gets programmed in childhood 07:57 When busyness stops you relaxing at all 09:08 Introducing the wave check tool 10:21 The three steps: catch it, name it, ride it 11:05 Try it yourself, live 13:11 Julie's own story: losing her dad 17:07 Why you can unlearn this pattern 19:08 Why it catches up with you at night 20:07 Your challenge for this week The Upgrade is a weekly show for capable people who keep hitting the edge of something bigger and pulling back. Julie Smith, coach, therapist and hypnotherapist, gets into what's really happening underneath your patterns, the beliefs, the protection mechanisms, the old programming, so you can start making changes that actually stick. If this one landed, there's more where it came from every week. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| Why Praise Feels Uncomfortable (Even When You've Earned It): 4 Steps to Fix It | 14 sept. 2026 | 00:19:46 | |
If you notice you're carrying the day's doubts into the evening while brushing off everything that went right, try The Evening Upgrade, a free 10 minute audio with Julie that helps you actually put the day down and take in the good: https://marketing.millieside.com/evening-upgrade ——— Ever get a genuine compliment and immediately explain it away, or feel a weird pang of discomfort when someone's kind to you for no reason? In this episode of The Upgrade, Julie unpacks why accepting praise, love or a genuine compliment can feel so uncomfortable, even when you've fully earned it. You'll learn what your automatic reactions are really showing you about your identity, and walk away with a simple four step practice to help you actually let the good in. ➡️ Why brushing off a compliment isn't modesty, it's your identity box protecting old beliefs ➡️ How your body reacts to praise before you've even had a conscious thought about it ➡️ The four step receive and rewire practice: catch it, notice it, get curious, say thank you ➡️ Why capable, experienced people still feel like a fraud when someone new comes along ➡️ How to stop carrying criticism into the evening while letting the wins disappear unnoticed ⏱️ TIMESTAMPS 00:00 Introduction 01:38 Why compliments can feel so strange 02:22 The identity box and what you believe you deserve 03:37 Why capable people still feel like a fraud 04:02 How your identity box gets built 05:07 Your body reacts before you even think 06:23 Real examples: promotions, love, kindness 08:03 The four step receive and rewire practice 10:12 A walkthrough you can try right now 14:12 Julie's own experience with receiving praise 17:24 Why how you finish your day matters The Upgrade is a weekly show for capable people who know they're built for more but keep getting pulled back by an older version of themselves. Every week Julie Smith digs into the real psychology behind why growth feels unsafe, why old beliefs keep running the show, and how to actually rewire them so you can be seen, ask for more and live the life you're capable of. If this one landed, the next episode will too. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| The Evidence Hunt: How to Retrain Your Brain to Notice You're Good Enough | 14 sept. 2026 | 00:21:34 | |
📌 If your mind won't switch off at night, or you're running on empty by the time you get home, try The Evening Upgrade, a free 10-minute audio that helps you put the day down and rest properly: https://marketing.millieside.com/evening-upgrade ——— This week on The Upgrade, Julie unpacks why your brain remembers the one bit of criticism and completely forgets the ten compliments you got that same day. You'll learn what's actually going on when your mind seems to hunt for evidence that you're not good enough, and why simply "thinking positive" never sticks. By the end, you'll walk away with a simple daily exercise to start training your brain to notice the proof that you're capable, worthy and doing better than you think. ➡️ Why your brain is wired to notice criticism and skip past compliments ➡️ What your Reticular Activating System (your brain's filter) is actually doing all day ➡️ A quick exercise using the colour blue that shows this filter in action ➡️ How to run "the evidence hunt" to start collecting proof you're good enough ➡️ Why positive affirmations alone don't work, and what actually needs to change underneath ⏱️ TIMESTAMPS 00:00 Introduction 00:42 Why one criticism outweighs ten compliments 02:03 Playing down your own achievements 06:20 Your identity box and old beliefs 06:42 What your brain's filter is really doing 07:12 The blue and red room experiment 09:53 Where this shows up in real life 10:38 How to actually start changing it 11:17 The evidence hunt exercise 14:02 Julie's own story from 35 years in corporate 17:09 How new evidence rewrites your identity 20:23 Why it gets loud at bedtime Every week on The Upgrade, Julie Smith helps capable people work out why they hesitate, overthink or hold themselves back just as things start to get good, and shows you what to actually do about it. If today's episode landed, you'll want to be here for the next one. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| A 3-Step Money Belief Rewind to Stop Underpricing Yourself | 31 août 2026 | 00:27:20 | |
📌 Struggling to switch off after a session like this? Try The Evening Upgrade, Julie's free 10-minute audio that helps you actually put the day down and rest properly: https://marketing.millieside.com/evening-upgrade ——— In this episode of The Upgrade, Julie Smith unpacks where your money beliefs actually come from and why they might still be quietly running your decisions today, from undercharging in your business to turning down a promotion you know you deserve. You'll learn why "logical" money decisions are often being made by an old, familiar version of you rather than the person you are right now. By the end, you'll walk away with a simple three-step tool, The Money Belief Rewind, that you can use on any money decision going forward. ➡️ Why underpricing, avoiding promotions and money "disappearing" often trace back to old beliefs, not logic ➡️ How the beliefs you picked up about money before age 7 still shape choices today ➡️ The "money thermostat" idea and why your brain pulls you back to what feels familiar ➡️ The three-step Money Belief Rewind: recall, spot, rewrite ➡️ Why noticing the pattern matters more than getting it perfect straight away ⏱️ TIMESTAMPS 00:00 Introduction 01:17 Why this isn't about budgets or spreadsheets 02:03 Signs an old money belief is running the show 03:07 Where your money beliefs actually came from 06:58 The money thermostat explained 08:02 How this affects what you charge and earn 11:08 Why awareness comes before change 13:39 The Money Belief Rewind, step by step 21:20 Julie's own money story 23:51 What real change actually looks like 26:16 Tonight's tool for a clearer head tomorrow The Upgrade is a weekly show for capable people who know they're built for more but keep getting pulled back by an old version of themselves. Julie Smith mixes practical psychology with live coaching to help you spot the identity-level beliefs keeping you stuck, whether that shows up in money, confidence, relationships or the opportunities you keep talking yourself out of. New episodes every week. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| How to Say No Without Feeling Guilty | 31 août 2026 | 00:20:47 | |
📌 If tonight's guilt and overthinking are already replaying before you've even set the boundary, The Evening Upgrade helps you put the day down properly so tomorrow doesn't start on the back foot: https://marketing.millieside.com/evening-upgrade ——— In this episode of The Upgrade, Julie breaks down why setting boundaries feels so much harder than it should, even when you know exactly what you want to say. You'll learn why saying no triggers such a strong reaction in your body, and walk away with a simple four step method you can use in the moment to stop automatic yes's before they leave your mouth. If you're the reliable one who ends up exhausted, resentful and overexplaining decisions nobody questioned, this one's for you. ➡️ Why disappointing someone doesn't mean you've done anything wrong ➡️ The real reason capable, successful people struggle most with boundaries ➡️ How childhood survival strategies still run your yes's and no's today ➡️ The four step love or guilt check you can use before you answer anyone ➡️ How to let discomfort pass through you instead of it making the decision for you ⏱️ TIMESTAMPS 00:00 Introduction 01:07 Meet Julie and the identity box method 01:57 What's coming: the love or guilt check 02:20 Signs your boundaries have gone wobbly 03:39 Why capable people struggle most 04:49 Where people-pleasing patterns come from 07:24 The subconscious yes in real life 08:50 How the four step framework works 10:34 Live walkthrough: try it yourself 15:21 Changing who you learned to be 19:17 Carrying guilt into your evening 20:22 Recap and final thoughts The Upgrade is a weekly show for capable people who know they've got more in them, but keep hesitating right at the edge of it. Julie Smith, coach, therapist and hypnotherapist, gets under the surface of why growth feels unsafe to your body and mind, and how to actually rewire the old identity keeping you stuck, not just manage it with more willpower. Every week brings a new piece of the puzzle, so if boundaries, confidence or people-pleasing are your thing, you'll want to catch what's next. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| Nervous Walking Into Networking Events? Try This 3 Step Reset First | 17 août 2026 | 00:21:48 | |
📌 If tonight's networking event still has your brain replaying every conversation at 1am, The Evening Upgrade is the free 10-minute audio that helps you actually put the day down and switch off properly: https://marketing.millieside.com/evening-upgrade ——— If you go quiet, freeze up or head straight for the food table the moment you walk into a room full of strangers, this episode explains why. Julie breaks down what your brain is actually doing before you even open your mouth in a networking event, a new job or any room where you feel like the odd one out, and why telling yourself to "just be more confident" never works. You'll walk away with a simple three step reset you can run in seconds before you walk through any door, so you stop leaving these situations exhausted and picking yourself apart on the way home. ➡️ Why your brain runs a safety check on a room before you've even decided if you want to be there ➡️ The real reason you freeze, overtalk, over-agree or glue yourself to one familiar face ➡️ What your "identity box" is and how old experiences quietly shape how you show up now ➡️ The three step doorway reset: catch it, tell the truth, pick one true sentence ➡️ Why staying two minutes longer or starting one more conversation is how you build real, lasting confidence ⏱️ TIMESTAMPS 00:00 Introduction 00:21 What your brain does before you speak 01:19 Introducing the doorway reset 01:38 Signs you don't feel safe in a room 03:06 Why your brain scans for danger 04:28 How your identity box gets built 06:52 Why confidence advice doesn't work 09:17 The three steps of the doorway reset 11:26 Walking through the reset live 17:00 Why small changes count as new evidence 20:33 Switching off after with the Evening Upgrade This is The Upgrade, a weekly show for capable people who know they're built for more but keep getting pulled back by an older version of themselves. Every week Julie unpacks why growth feels dangerous to your nervous system and gives you real, usable tools to change it, not just more advice to talk yourself into. If this episode helped you understand yourself a bit better, the next one will too. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| The 5-Minute Morning Practice That Rewires Self-Doubt | 13 août 2026 | 00:21:47 | |
📌 If you want tonight to be different too, try The Evening Upgrade, a free 10-minute audio with Julie that helps your brain stop rehearsing so you can actually rest: https://milliesidecoaching.com/evening-upgrade ——— You'll learn a simple 5 minute morning practice that works on rewiring self-doubt at the level where it actually lives, not just the level of understanding it. Julie breaks down why knowing why you overprepare, people-please or stay quiet in meetings hasn't changed anything yet, and what actually needs to happen in your brain for that to shift. You'll walk away with a practical morning routine you can start tomorrow, plus what to do when old habits creep back in later in the day. ➡️ Why understanding your patterns doesn't automatically change them ➡️ The "identity box" concept and how you've been unknowingly building evidence for it every day ➡️ A step by step 5 minute morning rewire practice you can do straight away ➡️ Why your brain can't tell the difference between something real and something vividly imagined ➡️ What the "snap back effect" is and what to do when old habits reappear ⏱️ TIMESTAMPS 00:00 Introduction 00:41 Why awareness matters more than insight 02:26 The gap between knowing and doing 03:36 How your brain learns through repetition 06:23 The identity box and evidence board 09:01 Why understanding alone won't change you 10:02 The 5 minute morning rewire practice 15:36 Why this actually works 16:01 Real life scenarios: meetings and conversations 18:23 The snap back effect explained 20:50 Start tomorrow morning The Upgrade is a weekly show for capable people who know they're built for more but keep finding an old version of themselves in the driver's seat. Each week, Julie Smith unpacks the psychology behind hesitation, overthinking and people-pleasing, and gives you real, usable tools to build a new identity, not just new confidence tricks. If this episode landed, the next one will too. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| Why Rest Feels Like Laziness (Even When You're Running on Empty) | 13 août 2026 | 00:23:38 | |
If your evenings are spent half-working, half-guilty, and never actually resting, try The Evening Upgrade, a free 10-minute audio with Julie that helps you put the day down properly: https://milliesidecoaching.com/evening-upgrade ——— This episode gets into why you feel guilty for slowing down even when you're running on empty, and why your body treats busyness as safety. You'll learn what's actually driving the late emails, the inability to switch off, and the constant need to prove you're still committed. You'll walk away with a simple question you can use the moment that guilt kicks in, to stop it running the show. ➡️ Why rest can feel threatening rather than relieving, even when you're exhausted ➡️ How "always being busy" became a badge of honour, and what it's really costing you ➡️ Why this isn't a discipline, boundaries or time management problem, it's an identity one ➡️ The guilt interrupt question to ask yourself the moment you feel the urge to keep working ➡️ Why your best thinking and decisions come from calm, not from chronic stress ⏱️ TIMESTAMPS 00:00 Introduction 00:45 Why rest feels like failure 01:28 Busyness as a badge of honour 04:24 The real problem isn't discipline 05:36 How productivity became your safety 09:26 Performing for an audience that's gone 10:51 Where these patterns actually come from 13:58 Why the root cause fixes everything 15:12 The guilt interrupt question 19:04 Why calm beats chronic stress 20:23 This week's action step The Upgrade is a weekly show for people who've done well at work and still feel like something's holding them back. Every week Julie Smith unpacks one real problem people search for late at night and hands you something you can actually use, not just something to think about. If this one landed, the next episode probably will too. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| Why Getting Promoted Makes You Feel Like a Fraud (It's Not Imposter Syndrome) | 13 août 2026 | 00:24:58 | |
📌 If this resonated, book a free 45-minute Upgrade Gameplan session with Julie: https://marketing.millieside.com/gameplan | |||
| Why High Performers Run on Empty (It's Not Burnout) | 13 août 2026 | 00:20:52 | |
📌 If this resonated, book a free 45-minute Upgrade Gameplan session with Julie: https://marketing.millieside.com/gameplan | |||
| Why Your Mind Goes Blank in Meetings (And How to Stop It) | 13 août 2026 | 00:20:32 | |
📌 If this resonated, book a free 45-minute Upgrade Gameplan session with Julie: https://marketing.millieside.com/gameplan | |||
| Why You Understand Your Patterns But Still Can't Stop Them | 13 août 2026 | 00:17:22 | |
📌 If your brain won't switch off and you're lying there running through tomorrow's meeting for the fourth time, try The Evening Upgrade, Julie's free 10 minute audio that helps you actually put the day down and sleep: https://milliesidecoaching.com/evening-upgrade ——— In this episode of The Upgrade, Julie explains why you can understand your patterns completely, know exactly where they started and why you do what you do, and still walk into the same situation tomorrow and do it all over again. You'll learn why insight alone doesn't create change, and what's actually running the show underneath your conscious thinking. You'll walk away with a simple, practical tool you can use the next time you catch yourself overthinking, people pleasing or replaying a conversation at 2am. WHAT YOU'LL LEARN ➡️ Why understanding a pattern and stopping yourself doing it are two completely different things ➡️ The 5%/95% split between your conscious mind and your automatic, body-led responses ➡️ Why talking things through can help you feel heard without actually shifting anything ➡️ A simple technique called "catch the body, not the thought" to interrupt a pattern in the moment ➡️ How to tell the difference between managing yourself and actually changing at the root ⏱️ TIMESTAMPS 00:00 Introduction 01:07 Recognising yourself in this pattern 02:21 Why insight alone hasn't shifted anything 03:08 Knowing it and doing it are not the same 04:24 The 95% running the show without you 05:19 Why talking therapy has its limits 08:16 Your body reacts before your mind does 09:21 The reframe: you've been working at the wrong level 10:09 The move: catch the body, not the thought 11:29 Two real examples of catching the body 15:07 Your action for this week The Upgrade is a weekly live show for people who've done well at work and still feel like something's holding them back. The pay rises, the promotions, the ticked boxes are all there, but the drive that got you this far is now running the show whether you want it to or not. Every week Julie Smith takes one real problem you've probably searched for late at night and gives you something you can actually use, straight away. New episode every week, live on YouTube. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ | |||
| Why Your Brain Goes Blank Under Pressure (Try This Tool) | 13 août 2026 | 00:26:45 | |
If your mind won't switch off at night, or you're running on empty by the time you get home, The Evening Upgrade is a free 10-minute audio that helps you actually put the day down and rest properly: https://milliesidecoaching.com/evening-upgrade ——— Ever frozen mid-presentation despite knowing your material inside out? Snapped at someone you actually respect, then felt awful about it after? Spent three hours prepping for something that should've taken twenty minutes? In this episode, Julie explains why your brain goes blank under pressure, why it's not a character flaw or a skills gap, and gives you a simple three-step tool you can use in the moment to interrupt the pattern before it runs you. You'll learn what's actually happening in your nervous system when you freeze, snap or overprepare, why intelligence and effort alone can't fix it, and how to catch yourself before old survival patterns take over. ➡️ Why freezing, snapping and overpreparing are protective patterns, not personality traits ➡️ How your thinking brain (prefrontal cortex) partially shuts down when your body perceives a threat ➡️ Why replaying conversations, struggling to delegate and constant busyness are all connected to the same identity issue ➡️ The "threat check" tool: name it, check it, choose it, and how to use it in real situations ➡️ Why what gets praised in corporate environments is often highly functional survival mode, and why that leads to burnout ⏱️ TIMESTAMPS 00:00 Introduction 00:22 Three frustrations most people recognise 02:03 Why you can't just stop these patterns 03:15 The problem no one talks about in leadership 05:03 The science of freezing under pressure 06:05 Freezing, snapping and overpreparing explained 08:02 Replaying conversations and struggling to delegate 09:01 Busyness, urgency and emotional flatness at home 12:09 How your brain can make you physically ill 13:57 Highly functional survival mode in corporate life 16:52 The threat check tool: name it, check it, choose it 18:22 Three real scenarios walked through 21:05 Responding instead of reacting 22:06 The identity box rewire method explained 24:35 Free game plan calls and The Evening Upgrade 📺 ABOUT The Upgrade The Upgrade is a weekly live show for people who have done well at work and still feel like something is holding them back. The pay rises, the promotions, the ticked boxes, all there, and yet the drive that got you this far now runs the show whether you want it to or not. Each episode takes one real problem people actually search for late at night (why do I freeze in meetings when I know my stuff, why can't I switch off, why is enough never enough) and hands you something you can use straight away. Host Julie Smith brings 35 years of corporate experience and a direct, warm, no-fluff style. Solo and guest episodes, up to an hour, live on YouTube every week. 💬 CONNECT WITH Julie Smith Instagram: @juliemillieside Website: https://millieside.com/ #TheUpgrade #NervousSystemRegulation #WhyYouFreezeUnderPressure | |||
| Why You Still Feel Like a Fraud (It's Not Confidence) | 13 août 2026 | 00:20:46 | |
If you're stuck in the loop of constantly proving yourself, download The Evening Upgrade – a free 10 minute audio with Julie that helps you actually switch off at night and stop replaying the day: https://milliesidecoaching.com/evening-upgrade | |||
| Can't Switch Off After Work? Try This 60-Second Reset | 13 août 2026 | 00:24:20 | |
If you're brilliant at work but have nothing left when you walk through the door, try The Evening Upgrade—a free 10-minute audio with Julie that helps you actually switch off at night instead of lying there replaying tomorrow's meetings: https://milliesidecoaching.com/evening-upgrade | |||
| Why Calm Confidence Isn't a Skill, It's an Identity Shift. | 13 août 2026 | 00:23:14 | |
If you're exhausted from performing confidence but still feeling anxious underneath, try The Evening Upgrade – a free 10-minute audio with Julie that helps you actually switch off at night and stop replaying the day: https://milliesidecoaching.com/evening-upgrade | |||
| Can't Switch Off? Your "Strengths" May Be Burnout Signs | 13 août 2026 | 00:31:03 | |
If you're stuck in the loop of constantly proving yourself, download The Evening Upgrade – a free 10 minute audio with Julie that helps you actually switch off at night and stop replaying the day: https://milliesidecoaching.com/evening-upgrade | |||
| Why You're Overlooked at Work (And How to Fix It) | 13 août 2026 | 00:20:44 | |
📌 Get into Boss-Mode by morning. Grab my Evening Upgrade Audio: 3https://marketing.millieside.com/gameplan | |||
| Why Willpower Fails (And What to Do Instead) | 13 août 2026 | 00:22:16 | |
📌 If this resonated, book a free 45-minute Upgrade Gameplan session with Julie: https://marketing.millieside.com/gameplan | |||
| Why Therapy Didn't Fix You (It's Not What You Think) | 12 août 2026 | 00:26:07 | |
📌 If this resonated, book a free 45-minute Upgrade Gameplan session with Julie: https://marketing.millieside.com/gameplan | |||