In Ep. 71: You Don’t Need More Productivity, we challenged the belief that doing more is the solution.

In Ep. 72: How to Audit Your Time and Reclaim Your Life, we looked at what your calendar is actually building.

Now we are going deeper.

Because even when you know you do not need more productivity… even when you have audited your time… the pull to optimize creeps back in.

Work 15 minutes today.

16 tomorrow.

17 the next day.

Stack the wins.

Add five more minutes.

Do it now if it takes less than five minutes.

It sounds disciplined. Strategic. Efficient.

But if you are already operating at capacity, this mindset becomes dangerous.

In this episode, we unpack what I call The Self Optimization Trap. The subtle, socially rewarded pressure to constantly squeeze more out of your life. To hack it. To refine it. To expand it.

Because here is the truth no one says loudly enough:

Dopamine is not direction.

Checking off boxes feels good. Clearing the inbox feels productive. Stacking small wins feels like progress. But none of that guarantees you are building a life that is aligned with your values.

When you optimize without discernment, you dilute your focus. You fragment your energy. You become technically productive but emotionally absent.

Half listening.

Half resting.

Half living.

This episode is about defining enough.

Because if you never define enough, your life will expand until it collapses.

What You Will Learn

• Why productivity hacks can quietly lead to burnout
• The psychological pull of dopamine and task completion
• The difference between momentum and sustainable energy
• Why constant optimization creates resentment and fragmentation
• How hustle culture disguises itself as discipline
• The hidden cost of living at full capacity
• Why defining “enough” increases clarity and focus
• How to shift from expansion to intentional life design

Key Takeaways

• More is not always better
• Capacity is finite and pretending otherwise leads to collapse
• Dopamine from small wins is not the same as meaningful direction
• Without a defined “enough,” work and obligations will expand endlessly
• Self respect requires structure

This Week’s Experiment

Instead of downloading a new app or trying a new productivity system, define enough in one area of your life.

What does a solid workweek look like without excess?

What does engaged parenting look like without overscheduling?

What does sustainable health look like without extreme optimization?

Then when you feel the pull to add more, pause and ask:

Is this aligned?

Or is this just another dopamine hit?

Your Next Steps:

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

- Take the free Prior 10 Life Assessment: https://www.prior10.com

- Connect on LinkedIn: https://www.linkedin.com/in/alise-murray-454238a8/

- Follow me on Pinterest: https://www.pinterest.com/prior10/

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.

Not what you say you value.

Not what you intend to prioritize.

What are you actually funding with your hours, your energy, your attention?

This is part two of our series on moving beyond productivity and into intentional life design. In this episode, we take a hard but clarifying look at your calendar. Because if we audited your time the way a financial advisor audits your bank account, it would tell a story. And it might not be the story you think you are telling.

Most of us understand a money audit. If you want to save for something meaningful, the first step is not good intentions. It is awareness. Where is the money actually going?

The same is true for your time. Except money can be earned again. Time cannot.

Your time is a nonrenewable investment. Every hour is a vote. Every yes is a vote. Every no is a vote. Over months and years, those votes quietly shape your life.

So what are you building?

In this episode, we explore how urgency, perfectionism, guilt, and drift hijack your priorities. Many of us would say family is our top priority. But then the calendar shows evening meetings, Saturday Zoom calls, and checking Slack during dinner. You might say your health matters. But meetings run through lunch, and you are back on your laptop at 10 PM.

This is not about shame. It is about awareness.

Because this is not a willpower problem. It is a design problem.

If you feel constantly busy but not fulfilled, this episode will help you step back, audit your time, and begin aligning your calendar with your actual values.

What You Will Learn

• Why your calendar reveals your real priorities
• The difference between urgency and importance
• How guilt and perfectionism hijack your time
• What drift looks like in high achievers
• Why being productive is not the same as being aligned
• How to conduct a simple time audit without shame
• A practical framework for deciding what to keep, modify, or release
• Why awareness is the first step toward intentional life design

Key Reflection Questions

• If your time is voting for your life, what life are you currently building?
• How aligned are your daily commitments with your actual values?
• Are you doing what you were hired to do, or what you drifted into doing?
• What recurring commitment no longer fits your current priorities?

This Week’s Practice

No dramatic overhaul. No productivity sprint.

Just observe.

Pull up your calendar from the last two weeks. Notice the patterns. Notice the recurring commitments. Then choose one thing and ask:

Does this align with the life I want to live right now?

You have three options. Keep it. Modify it. Release it.

Your time is powerful. Treat it like an investment.



Your Next Steps:

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

- Take the free Prior 10 Life Assessment: https://www.prior10.com

- Connect on LinkedIn: https://www.linkedin.com/in/alise-murray-454238a8/

- Follow me on Pinterest: https://www.pinterest.com/prior10/

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 are praised for being responsible, productive, dependable…

If you know how to get things done but still feel stretched thin…

This episode is for you.

Today we are talking about a distinction that changes everything: achievement versus life design.

Most high achieving professionals have mastered achievement. You know how to execute. You know how to deliver. You know how to solve problems, stay late, and push through. But almost no one explicitly teaches you how to decide what actually deserves your time.

Achievement answers the question, Can I get this done?

Life design answers the question, Should this get done at all?

Those are two very different endeavors.

In this episode, I share a powerful story about a working dad who was doing everything right from an achievement standpoint. And then he overheard his son say, “Dad works all the time.”

Ouch.

He did not have an achievement problem. He had a design problem.

And so might you.

Because when you never develop discernment, your calendar defaults to urgency. Your decisions default to guilt. And your life slowly fills with things you can do, but might not be the best choices.

In this episode, we dig into capacity, values, direction, and what it really means to vote for your life with your time.

What You’ll Learn in This Episode

• The critical difference between achievement and intentional life design
• Why productivity alone will not create a meaningful life
• How guilt quietly becomes your default decision maker
• What happens when you optimize the wrong priorities
• How to identify whether your calendar reflects your actual values
• Why efficiency is not the same as direction
• How ADHD and executive function challenges amplify prioritization paralysis
• A simple exercise to clarify your ideal weekday
• Why your time is voting for the life you are building

Key Questions to Reflect On

• If you could script a realistic ideal weekday, what would it include?
• How aligned is your actual calendar with that vision?
• If your time is voting for your life, what life are you currently voting for?

Core Takeaway

You do not need more productivity hacks.

You do not need to wake up at 4 AM.

You do not need to squeeze five more minutes out of your day.

You need discernment.

You need direction.

You need life design.

Achievement is about output.

Life design is about direction.

And deciding what deserves to get done is a skill. It is learnable. It is buildable. And it is transformative.

Over the next few episodes, we will begin shifting from achievement alone to intentional life design so you can align your time, energy, and capacity with what actually matters most.

Your Next Steps:

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

- Take the free Prior 10 Life Assessment: https://www.prior10.com

- Connect on LinkedIn: https://www.linkedin.com/in/alise-murray-454238a8/

- Follow me on Pinterest: https://www.pinterest.com/prior10/

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.

In today’s interview, I’m joined by Alison Katschkowsky (aka Alison K)—a fitness coach with 30+ years in the industry, a Master’s in Exercise Science, and decades of college-level teaching experience. Alison specializes in helping busy adults build fitness routines that work in real life (you know… the one with meetings, sick kids, tax season, and an inbox that breeds overnight).

We talk about why big goals can be motivating, but also why they can backfire fast when you try to change everything at once. Alison breaks down what she calls the “minimum effective dose” of fitness: how to start small, build consistency, and stop dismissing the little things that actually add up.

Because your body doesn’t roll its eyes and say, “Well, you didn’t go to the gym, so none of that counted.” Movement is movement. And it all counts.

What you’ll learn in this episode:

• Why “going all in” is usually the fastest route to quitting (and how to avoid it)
• The minimum effective dose of fitness for busy seasons (spoiler: start with 10 minutes)
• Tiny, sneaky ways to get more movement without “doing a workout”
• How to make fitness easier when you struggle with executive function, initiation, and follow-through
• A simple strategy for low-motivation days that doesn’t rely on magical willpower
• How to “begin again” after you fall off track, without the guilt spiral
• What to do when you have 10 unexpected minutes (and you’re tempted to scroll)
• Why walking is wildly underrated (and the easiest on-ramp back into consistency)
• How accountability (people, classes, coaches) makes follow-through so much easier

Resources Mentioned:

• Alison Kay’s website: https://www.thealisonk.com
• CU Fitness / Alison’s online membership (via her site):  Innovation Avenue 360°Club
• Free download: The Ultimate 12-Minute Workout  https://thealisonk.com/ultimate-12-minute-workout

Your Next Steps:

• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.com
• Connect on LinkedIn: https://www.linkedin.com/in/alise-murray-454238a8/
• Follow me on Pinterest: https://www.pinterest.com/prior10/

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.

Before we dive in, a quick note. If you’ve been wanting more energy but do not have bandwidth for another program, stay with me. I’ve created something intentionally small and effective, and I’ll tell you about it before we wrap up.

Today, I want to talk about yoga.

But not in the way you might expect.

I start with a story I once read in Yoga Journal about a well-known yoga teacher who had maintained a “daily practice” for more than twenty years. What made his answer surprising was this: some days his practice was long, some days it was short, and some days he never unrolled his mat at all.

For him, daily practice did not mean rigid consistency or pushing himself.

It meant checking in and responding to what he needed that day.

Some days that meant movement.

Some days it meant stillness.

Some days it meant simple awareness.

That idea gets at the heart of what yoga really is. Yoga is not about flexibility, sweating through your clothes, or doing poses a certain way. It is about presence. And more specifically, it is about cultivating a kind, curious, nonjudgmental relationship with yourself.

I call this befriending.

In this episode, we explore what yoga is and what it is not, why yoga is very different from stretching, and how its benefits extend far beyond the mat. We also talk about why yoga can support energy, awareness, and wellbeing, even when practiced briefly and imperfectly.

I share insights from research showing that yoga supports awareness of internal cues, not through willpower or calorie burn, but through learning to listen to the body. I also share what I learned teaching yoga for seventeen years and why the idea that you have to be flexible, fit, or have lots of time to practice is simply not true.

We walk through a realistic framework for building a yoga practice that actually sticks, including how to anchor it to your day, keep it simple, and let it change depending on your needs.

If you are new to yoga, we also talk through gentle ways to get started, including in-person and online options, how to choose teachers, and a few accessible poses that feel good for many bodies.

Most importantly, we talk about how yoga becomes less about what happens on the mat and more about how you live. When you practice noticing, breathing, and responding with curiosity, those skills show up everywhere else too.

What you’ll learn in this episode:

• Why yoga is about presence, not performance
• The difference between yoga and stretching
• How a flexible, responsive practice supports energy and wellbeing
• Why your yoga practice does not need to be long to be meaningful
• How to anchor a practice to your day so it actually sticks
• Simple ways to start yoga if you are new or returning
• Why awareness, not willpower, drives lasting change
• How yoga helps you respond rather than react to stress
• How practices on the mat translate into everyday life

Before we wrap up, I want to remind you of something I’ve created for those of you who want more energy but do not want another big commitment.

It’s called Say Yes to Energy.

This is a short, low-pressure experience where you choose one small habit that would support your energy right now. I help you shape it so it fits your real life, and you get light, human accountability so you are not doing it alone.

This is about rebuilding trust with yourself by keeping one small promise. For many people, that is where momentum finally begins.

You can learn more at:

https://prior10.com/energy

Thanks so much for listening.

Take good care of yourself 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.

And a quick note before we dive in. If your energy has been low lately and big plans have not been sticking, stay with me. I’ll share a small, supportive way to rebuild energy later in this episode.

Today, we’re talking about sleep.

And more specifically, insomnia.

If we were sitting together at a coffee shop and I said, “A lot of my clients struggle with insomnia,” I’m guessing you wouldn’t be shocked. You’d probably nod, take a sip of your coffee, and say, “Yeah. That makes sense.”

Because insomnia is incredibly common when you’re juggling work, family, relationships, and a nervous system that does not get nearly enough downtime.

Sleep is supposed to be restorative.

But for many people, it turns into this strange performance situation where you’re lying in bed thinking, “Okay brain, I’m tired. Let’s do this.”

And of course, the harder you try, the worse it gets.

In this episode, we’re talking about what insomnia actually is, why it often starts with something reasonable, and what genuinely helps. Not hacks. Not forcing yourself to sleep. But working with your brain and nervous system instead of arguing with them at 2 a.m.

We’ll walk through why sleep disruptions tend to stick once they start, how anxiety about sleep keeps the cycle going, and why consistency matters far more than perfection.

We’ll also spend time on something that does not get talked about enough: why sleep can be especially tricky if you have ADHD or ADHD traits, and how bedtime routines help by externalizing the transition from doing mode to rest mode.

You’ll hear practical, realistic strategies for winding down, setting up your bedroom for sleep, and responding to nighttime awakenings in a way that does not train your brain to stay alert.

And if you wake up at 2 a.m. and your brain suddenly wants to replay your entire life or plan tomorrow in detail, we’ll talk about that too.

What you’ll learn in this episode:

• What insomnia actually is and why it often starts with a reasonable trigger
• How the brain quickly learns new sleep patterns, even unhelpful ones
• Why worrying about sleep is one of the fastest ways to make it worse
• How to build a bedtime routine that is calming, realistic, and repeatable
• Why bedtime routines matter even more for brains that struggle with transitions
• How ADHD and nervous system regulation affect sleep and nighttime awakenings
• Why boring is your friend when it comes to falling asleep
• How to think about your bedroom environment without aiming for perfection
• What to do if you wake up during the night and cannot fall back asleep
• Why better sleep comes from steady habits, not trying harder
• Here are the goggles mentioned in this episode: https://amzn.to/3O4ydA5

If insomnia has been a long-standing struggle or is significantly affecting your quality of life, professional support can be incredibly helpful and very effective. You do not have to live exhausted.

Before we wrap up, I want to share something I’m genuinely excited to offer you.

If your energy has been low physically, mentally, or emotionally, and especially if you are tired of making plans that do not stick, this is for you.

I’ve created a short, low-pressure experience called Say Yes to Energy.

This is not a program. You are not overhauling your life. And you are not trying to fix everything.

You choose one small habit that would support your energy right now. I help you design it so it fits your real life, your schedule, your capacity, and your brain. And you get light, human accountability so you are not doing it alone.

At its core, this is about rebuilding trust with yourself by keeping one small promise. For many people, that is exactly where forward momentum begins.

You can learn more and join at:

https://prior10.com/energy

Thanks so much for listening.

Take good care of yourself 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.

I’m recording this in the Pacific Northwest, where winter days are short and heavy. And while I know some of you are listening from places that are much colder, the experience is the same. Everything feels harder right now. You’re more tired. Less motivated. A little foggy. Maybe even flat.

And here’s what I want you to hear right away: there is nothing wrong with you.

Today, we’re kicking off a winter series focused on health and energy, starting with something that affects far more people than we talk about: seasonal depression and what many people call the winter blues.

Not in a catastrophic way.

And not in a “just think positive” way either.

Instead, we’re looking at what’s actually happening in your brain and body during winter, why so many of us struggle quietly this time of year, and what realistically helps without asking you to overhaul your life when you’re already depleted.

We’ll talk about the difference between clinical depression and seasonal mood shifts, why northern latitudes matter, and why increased fatigue, cravings, and low motivation are often biological rather than personal failures.

Then we’ll walk through small, steady supports that actually protect your energy in winter, including light exposure, movement, nutrition, and how to plan your days so your nervous system does not shut down.

What you’ll learn in this episode:

• Why winter affects mood, motivation, and energy more than we’re taught to expect
• The difference between seasonal depression and the winter blues, and why both matter
• How reduced daylight impacts your brain, sleep, and cravings
• When seasonal mood changes deserve more support and when to reach out for help
• How to use light therapy safely and effectively
• Gentle ways to support your energy with movement without pushing yourself
• Why adding nourishment works better than restricting food in winter
• A simple daily planning strategy that protects mood and motivation
• How to stop beating yourself up when your capacity is lower

Resources mentioned:

• Light therapy boxe: https://a.co/d/ibnaIbB
• Simulated sunrise lamps: https://a.co/d/67cKxcu
• Additional information about light therapy: https://psycheducation.org/light-therapies-for-depression/

Before we wrap up, I want to leave you with something I’m genuinely excited to offer you.

If you’ve been feeling low on energy physically, mentally, or emotionally, and especially if you’re tired of making plans that don’t stick, this is for you.

I’ve created a short, low-pressure experience called Say Yes to Energy.

This is not a program. You are not overhauling your life. And you are not trying to fix everything.

Instead, you choose one small habit that would genuinely support your energy right now. I help you design it so it actually fits your real life, your schedule, your capacity, your brain. And you get light, human accountability so you are not doing it alone.

At its core, this is about something powerful and often overlooked: rebuilding trust with yourself by keeping one small promise. For many people, that is exactly where forward momentum finally begins.

You can learn more and join at: https://prior10.com/energy

I would truly love to support you.

Next week, we’ll talk about the flip side of winter fatigue: insomnia. We’ll look at why disrupted sleep patterns are so common this time of year and what you can do to gently reset your sleep so you can get the rest you need.

Thanks so much for listening.

Take good care of yourself this week.

Your Next Steps:

• Say Yes to Energy: https://prior10.com/energy
• Work with Me: https://www.dr-alise.com
• Take the free Prior 10 Life Assessment: https://www.prior10.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.

Ever opened ChatGPT (or Gemini… or Claude… or whichever shiny AI tool is screaming for your attention this week) and immediately felt two things at once?

1. Curious (“Wait… this could actually help me.”)
2. A little threatened (“Wait… is this coming for my job?”)

Same.

In this episode, I’m sitting down with Marni Wills, AI consultant, former dual international athlete (rugby + netball), and still competing internationally in touch rugby, to talk about how to build a healthy relationship with AI. One that supports your focus and creativity… without turning your brain into an overworked customer service desk.

Marni’s take is refreshingly grounded: she’s not here to hype AI as magic, and she’s not here to fear-monger either. She’s here to help you think strategically (like an athlete on the field) about what you actually want, where your bottlenecks are, and how AI can support your strengths instead of replacing your humanity.

We also dig into the big questions a lot of people are quietly asking (or loudly avoiding):

• What about the environmental impact?
• What about teachers and other “human” jobs?
• What if AI actually makes overwhelm worse because now there are 9,000 tools and you feel behind?

Marni brings practical examples, mindset shifts, and a “start here this week” step that doesn’t require a tech overhaul or a personality transplant.

What you’ll learn

• Why thinking like an athlete helps you use AI more strategically 
• The difference between telling AI to do tasks vs. having a conversation that improves your thinking
• A safer, smarter way to use AI alongside experts (especially for health info)
• A nuanced conversation about AI + sustainability (including comparisons to everyday tech energy use)
• Why your job probably isn’t disappearing… but your job description might evolve
• How AI can help teachers teach more humanly (and reduce the soul-sucking parts of the job)
• The “AI-first mindset” for overwhelmed professionals: Can AI support this without creating more chaos?
• What Marni means by building “second brains” (custom AI assistants for different areas of your life)
• A surprisingly simple first step you can take this week to get better results immediately

Resources Mentioned

• Marni Wills on LinkedIn: (search “Marni Wills” on LinkedIn)
• Marni’s website: https://businesswithaistrategist.com
• NotebookLM (Google): https://notebooklm.google
• ChatGPT: https://openai.com/chatgpt
• Claude: https://claude.ai
• Perplexity: https://www.perplexity.ai
• Google Gemini: https://gemini.google.com
• Jasper AI: https://www.jasper.ai

Mentioned (and worth repeating)

• AI isn’t a replacement for wisdom. It’s a tool that can support your thinking if you stay in the driver’s seat.
• If AI is making you feel behind, you don’t need more tools, you need a better approach.

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 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.

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.

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.

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.

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.

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.

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.

Accountability can change your life — but only if it’s done the right way.

In this episode, I’m sharing what I learned from a year-long challenge that completely shifted the way I think about accountability — why it works, when it doesn’t, and how to build systems of support that keep you motivated without guilt or pressure.

You’ll hear the story of my “work out every day for a year” experiment, how it taught me the difference between supportive accountability and controlling accountability, and why shame-based motivation always backfires (especially if you’re wired for independence or have ADHD tendencies).

We’ll talk about:

• Why “just try harder” isn’t real accountability
• The psychology behind why we rebel against pressure and guilt
• What makes accountability safe, sustainable, and motivating
• How to connect your goals to your deeper why\
• The one mindset shift that turns accountability into empowerment

Whether you’ve tried public goal-posting on social media, found yourself hiding from your accountability buddy, or just can’t seem to stay consistent — this episode will help you rethink how you get support so you can make lasting changes that actually fit your life.

And, at the end, I’ll tell you about an opportunity to bring the right kind of accountability into your own life through my new group coaching program, Stand — designed for busy, overwhelmed adults who want compassionate structure and real progress without guilt or burnout.

💡 What You’ll Learn:

• Why accountability only works when it’s rooted in autonomy and trust
• How to spot when your “accountability system” is actually creating shame
• The role of values and motivation in sustainable change
• How to find (or become) an accountability partner who encourages, not controls
• The power of curiosity over judgment in goal-setting

🧠 Resources Mentioned:

• Join the waitlist for Stand, my group coaching program for compassionate accountability: https://www.dr-alise.com/stand-waitlist
• Take the free Prior 10 Life Assessment: https://www.prior10.com

🔗 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.

If you’ve ever wondered, “Do I have ADHD, or am I just overwhelmed?” — you’re not alone.

In this episode, I’m breaking down what really happens when bright, capable adults start questioning whether ADHD might be behind their constant forgetfulness, scattered focus, or feeling of “never quite keeping up.”

We’ll talk about how ADHD actually shows up in adults, what other conditions can look a lot like it, and what to do if you suspect you might have it. You’ll learn how to get a proper evaluation, what kind of professional to see, and what options exist if testing or therapy just aren’t accessible right now.

You’ll also hear why so many high-functioning adults fall through the cracks — and how to finally get support that works for your brain, with or without a diagnosis.

💡 What You’ll Learn:

• The difference between true ADHD and look-alike conditions like anxiety, depression, or sleep disorders
• Why women and high-achieving adults are often misdiagnosed or overlooked
• How to get a proper ADHD evaluation — and what to expect from testing
• What to do if ADHD isn’t the answer but you still feel stuck
• The roles of therapy, medication, and ADHD coaching (and how they work together)
• How to find affordable, realistic, brain-friendly support right now

🧠 Resources Mentioned:

• Join the waitlist for Stand, my group coaching program for overwhelmed adults who need accountability and structure that fits their lives: https://www.dr-alise.com/stand-waitlist
• Take the free Prior 10 Life Assessment: https://www.prior10.com
  
  

🔗 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.

Have you ever looked around and thought, “Everyone else seems to have it together, so why do I feel like I’m barely holding it all together?”
 If that sounds familiar, you’re not alone.

In this episode, I’m digging into what’s really going on when bright, responsible adults start feeling like their lives are slipping through their fingers. We’ll talk about the growing wave of executive function challenges, why they’re more common than ever, and how modern life is quietly sabotaging our brain’s ability to plan, organize, and follow through.

This isn’t about laziness or lack of motivation. It’s about the brain systems that help us manage daily life — and why those systems are breaking under the weight of constant notifications, invisible workloads, and impossible expectations.

I’ll share stories from my work with adults who are doing everything “right” and still feel like they’re drowning. Plus, I’ll unpack the three supports every overwhelmed brain needs:

 ✨ Accountability that feels like oxygen, not nagging
 ✨ Structure that’s flexible, not rigid
 ✨ Solutions designed for real brains in real life

If you’ve ever thought, “Why can’t I just do this?” — this episode will help you finally understand the “why,” and what to do next.

💡 What You’ll Learn:

• Why executive function challenges are on the rise (and why it’s not your fault)
• How modern life overwhelms the brain’s ability to plan and follow through
• What’s really happening when motivation disappears
• The difference between discipline and structure — and why that matters
• How to build accountability that helps you move forward instead of feeling shame
• What “brain-friendly” systems actually look like in practice
  
  

🧠 Resources Mentioned:

• Join the waitlist for Stand, my new group coaching program for adults with executive function challenges: https://www.dr-alise.com/stand-waitlist
• Take the free Prior 10 Life Assessment: https://www.prior10.com
  
  

🔗 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.

Welcome back to part three of our series on avoiding the dreaded post-work crash.

Let me ask you, how often do you hit that wall around 3 or 4 p.m.? You’ve still got to wrap up the workday, maybe handle carpool or soccer practice, but your brain feels foggy and your body just wants to collapse on the couch.

I know that feeling all too well. Back in the day, I used to tug at the hair on the back of my neck at red lights just to stay alert. (Not my proudest moment.) But then I learned a tool in yoga school that changed everything—not just for me, but for my clients too. And no, it’s not another iced coffee run that keeps you awake until 2 a.m. It’s something free, always available, and right under your nose: your breath.

In this episode, I’m diving into how the way you breathe affects your energy, your focus, and your ability to bounce back from stress. I’ll walk you through two super simple breathing practices:

• One to slow you down and help you feel grounded when your mind is spinning.
  
  
• Another to give you a quick, natural energy boost when you need to power through without the crash.

No special equipment, no apps. Just you, your breath, and a few minutes to reset.

What you’ll learn in this episode:

• Why shallow breathing keeps you stuck in “stress mode” (and drains your energy).
  
  
• The link between breathing and heart rate variability (a secret key to steadier focus and resilience).
  
  
• How to practice box breathing to calm your nervous system and sharpen your concentration.
  
  
• How kapalabhati (or skull-shining breath) works like an espresso shot for your body and mind.
  
  
• The real magic of training your nervous system with simple, daily breathing practices.
  
  

Resources Mentioned in this Episode:

• Link to Amy Weintraub teaching kapalabhati: https://youtu.be/FLQWH_rpSYI?feature=shared
• Register for The Re-Energize Ritual workshop (Wed, Oct. 29): https://dr-alise.thrivecart.com/the-re-energize-ritual/  
  
  

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.

Feeling drained and foggy after work? You’re not alone. In part two of my series on avoiding the post-work crash, we’re digging into two of the most overlooked culprits behind your evening exhaustion: nutrition and hydration.

No, this isn’t a lecture on kale smoothies or Pinterest-perfect Bento boxes (who has time for that?). We’ll talk about how to keep your blood sugar stable, what kinds of snacks actually work (hint: it’s not fun-size candy bars), and why that afternoon slump might really just be dehydration in disguise. And of course, I’ll give you small, realistic swaps you can start today that will add up to major energy wins.

If you’re tired of dragging yourself home at night with nothing left for your family, friends, or yourself, this episode will show you how a few simple choices can change everything.

What you’ll learn:

• Why eating every 3–4 hours keeps your energy steady
• Snack and meal ideas you can actually use on busy days
• How dehydration mimics fatigue (and how to fix it)

Resources mentioned:

• Register for The Re-Energize Ritual workshop (Wed, Oct. 29): https://dr-alise.thrivecart.com/the-re-energize-ritual/ Use coupon EARLYBIRDOCT25 by October 22nd to get the early bird discount! 

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.

Feeling overwhelmed isn’t a personality trait—it’s a solvable problem. And on World Mental Health Day, what better time to talk about stress, worry, and how to reclaim your focus?

My guest today is Dr. Gary Sprouse, known as the Less Stress Doc. Gary is a retired primary care physician, award-winning author of Highway to Your Happy Place: A Roadmap to Less Stress, and co-author of Mindset Matters with Jack Canfield. He’s just released the audiobook of Highway to Your Happy Place and has an online course on the way.

In this conversation, Gary shares practical, no-nonsense tools that you can use right away to shift from feeling trapped in stress to feeling in charge of your time, energy, and priorities. We cover gratitude practices, worry management strategies, and why overwhelm doesn’t have to be your default state.

If you’ve ever said, “I just don’t have a choice,” this episode is for you.

What you’ll learn in this episode:

• Why “less stress” isn’t a destination, and how to define your own happy place
• A daily “50-Point Wake-Up” practice to start your mornings with gratitude
• The Worry Organizer: a 5-step tool to stop spinning and start planning
• How to shift from “I have to” → “I choose to” and reclaim your sense of agency
• The shoebox trick to reduce overwhelm and keep problems manageable
• Why limiting your media intake protects your mental health
• How hope functions as an antidote to despair
  
  

Mentioned resources:

• Highway to Your Happy Place: A Roadmap to Less Stress by Dr. Gary Sprouse (book + audiobook)
• Mindset Matters by Jack Canfield & contributors (including Dr. Gary Sprouse)
• Website: https://thelessstressdoc.com
• Email: lessstress.doc@gmail.com
  
  

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.

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.

 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.

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.

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.

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
• 
  

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.

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.

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.

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.

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.

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.

We’ve all heard that self-care is important—but what does it actually look like beyond bubble baths and treats?

In this episode, Dr. Alise Murray breaks down what real self-care means by comparing it to the qualities of a healthy, caring relationship. You’ll learn how to deepen your connection with yourself through mindful check-ins, understanding, validation, and intentional follow-through. Plus, Alise shares practical ways to build small, sustainable self-care habits into your busy life—without guilt, perfectionism, or a big price tag.

If you’re ready to stop treating self-care like a luxury and start honoring it as a necessity, this episode is 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.

In this episode of our “Priorities” series, we dive into the transformative concept of flow states—those moments when you're so fully immersed in an activity that time seems to disappear and everything just clicks. We explore what defines a flow state, why it matters for your well-being, and how it connects to a life centered around your true priorities. You’ll learn how flow contributes to feelings of satisfaction, confidence, and personal alignment, and why it’s one of the most powerful tools for creating a life that feels deeply fulfilling.

Through thoughtful reflection and practical prompts, we’ll guide you in identifying your own flow experiences, the unique circumstances that bring them about, and how to intentionally invite more of them into your daily life. Whether your flow comes from creative work, physical activity, quiet observation, or high-energy problem solving, you’ll walk away with clear steps to make space for these peak experiences—so that your schedule starts to reflect not just what needs to get done, but what makes you feel most alive.

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.

 Struggling to juggle career goals with being present for your loved ones? In this episode, we explore why work-life guilt shows up, and what to do about it. You'll walk away with a simple journaling and visualization process to clarify your priorities, define success on your own terms, and take small, meaningful steps toward more balance. Whether you're a parent, partner, or passionate professional, this episode will help you realign your time with 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.

 Fashion icon and "Jean Queen" Diane Gilman joins us for an inspiring conversation about reinvention, resilience, and the power of embracing every chapter of life. From designing jeans for Janis Joplin to creating a global fashion brand at HSN, Diane shares the turning points that shaped her journey—including surviving cancer, starting over at 78, and becoming a pro-aging advocate with not one, but three podcasts. With humor, heart, and hard-won wisdom, Diane reminds us that it's never too late to rewrite the story—and to do it in style. 

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.

What happens when your priorities don’t align with your partner’s? In this episode, we explore how to have constructive, compassionate conversations that honor both people’s needs. You’ll learn practical strategies for timing difficult talks, listening without defensiveness, and moving from “me” to “we” thinking — all in the service of finding truly win-win solutions. 

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.

Does it feel like you'll never get out of debt? Do you wonder why anyone would invest, given today's uncertain economy? In today's episode, financial expert Brooke Dean discusses how to deal with the anxiety and resistance that can keep us stuck in a scarcity mindset. She also discusses the small steps you can take today to begin to move toward financial empowerment.

You can learn more about Brooke Dean and contact her here. 

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.

Have you ever settled down to get work done, only to find that your brain is being a stubborn child and refusing to cooperate? Here's how to win the battle while being kind to your mind!

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.

Who hasn't said, "This will only take a sec", only to have the task take an hour or more? In this final episode in the "Your Day->Your Life" series, we look at how we can improve our ability to estimate the time needed for focused tasks and more complex projects.

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.

Today's inboxes include multiple email boxes, analog mail, voice mail, and text and other instant messaging. In a 2018 survey of American office workers, respondents reported spending an average of 5.6 hours per day on email alone! Today's episode focuses on how you can significantly reduce your time spent processing and responding to the daily deluge of communications we face each day.

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.

We've all experienced it: that dreaded energy slump when you're trying to get something done. It's not just related to the burger and fries you had for lunch. It's natural to have energy peaks and valleys during the day. Planning your day to take advantage of your circadian rhythm can give your productivity an immediate boost. Learn how in this episode, part 3 in the series Your Day->Your Life.

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.

So many of us feel like we're stuck in a cycle of rush to work, do what's thrown at us, rush home, care for kids, and fall asleep in front of the TV. The secret to reclaiming your day is spending 10 minutes in the morning or evening planning it. Learn the four basic steps of planning your day to reflect your priorities. In the long run, having a great life starts right here.

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.

How many of us have binged on Netflix until 2 am and felt like crap the next day? Maybe you turned on the TV thinking "I've worked hard all day and I deserve some R&R", not necessarily intending to watch four episodes of "Game of Thrones" when you had to get up for work the next day. Learn how you can prevent this from happening, enjoy your day and get a good night's sleep.

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.

In the final episode of the series "Self-Confidence in Uncertain Times", we'll explore how it's easier to change your actions than to change your thoughts or feelings, and how the things you choose to do each day can affect how you feel about yourself.

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.

We know that assuming that people have fixed characteristics that will affect their performance is stereotyping and can limit their opportunities, and yet we do this to ourselves. We label ourselves in ways that can limit our own growth and affect our self-confidence. In this episode we'll be exploring the impact this can have and how we can work with our own self-limiting beliefs to gain more confidence.

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.

We all have had people in our lives who help us feel good about ourselves. In this episode, we talk about relationships that can have the opposite effect on our self- confidence. We will also take a look at emotional contagion and how being around people who are negative can make us more vulnerable to feeling more depressed. Learn how to be in relationship with people who have a more pessimistic outlook while protecting your self-worth and happiness.

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.

Having positive self-esteem is essential if we want to live our lives with more focus and less stress. In this episode, we'll take a look at the surprising role of body mechanics, posture, facial expression and breathing in helping us feel more confident. This can, in turn, maximize our impact in our interactions with others at work and in our personal relationships.

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.

Let's take a break from our devices and have fun! In celebration of the Global Day of Unplugging this weekend, this episode is an unscripted brain dump of over 50 ideas for fun things you can do with friends, with a partner, with kids, and by yourself that don't involve screens. In addition to my own ideas, I've included ideas  that my kids wrote down when they were in elementary school, to give a kid's perspective as well. 

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.

How often are you interrupted in a given day? And what about spacing out...getting distracted and then needing to come back to what you were doing before “Squirrel!” happened? There’s no way to eliminate interruptions and distractions, but there’s no question that they can definitely contribute to stress and exhaustion, where you feel wrung out at the end of the day. Let’s take a look at what causes this and what to do to prevent that end-of-day exhaustion.

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.

Being a highly sensitive person can sometimes be challenging when you work with others, but it can also make you very valuable at the workplace. Learn how to embrace your sensitivity and the gifts it has to offer.

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.

Trust me, everyone makes mistakes, from little goofs to epic fails, including the people you think "have it all together". The difference lies in how you respond to  the mistake. Today we're talking about how we can avoid being stuck in a "what's wrong with me" loop and use these frustrating experiences as springboards for growth.

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.

Feeling a little joy starved? Reading is something you can do for minutes or hours at a time, and with digital and audio books as options, it's more accessible than ever. Join me and special guest Stephanie Leopold of The Readerly Collective as we discuss her novel (sorry, couldn't resist!) approach to book clubs and reading.

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.

Do you get excited to make a change in your life, only to find it falls flat a few weeks later? In today's episode I'll walk you through a step-by-step process for learning from your setbacks so you can keep making progress and finally experience lasting change. 

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.

Every January, we have anticipation about what the new year may hold, and we can get caught up in a wave of "New Year, New Me". This is the very type of thinking that can shackle us and keep us from experiencing the growth we want because it comes from a place of judgment. Learn how to deal with your inner critic (we all have one, myself included!) with kindness and how to give yourself the support and encouragement you need to realize your dreams.

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.

This got left out of Episode 18 😉
If you really want to be in the driver's seat in 2025, I have a special invitation for you. I’d like you to join me for the Values and Vision Party Saturday, January 25, 2025 at 11:00 Pacific time, 2:00 Eastern, and for our European listeners, that’s 7 PM London time. I’ll help you create a visual roadmap for 2025 using my free Canva templates, or if you are a tactile sort of person, you can get crafty and get out your art supplies. You will also have the option of using a deck of values cards to gamify the process of discovering how you want to show up in your life in 2025. Get your free ticket or more information today by emailing hello@dr-alise.com and put Vision in the subject line.  See you there!

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.

Do you have dreams and goals for the new year? Now is the perfect time to create a roadmap for 2025 so you don't end up in December wondering where all the time went! And if you really want to be in the driver's seat in 2025, join me for the Values and Vision Party January 25 at 11:00 Pacific time, 2:00 Eastern, and for our European listeners, that’s 7 PM London time. A replay will be available if you sign up. Get your ticket by emailing hello@dr-alise.com and put "Vision" in the subject line.

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.

We all know that sleep is the foundation of our well-being. So why are sleep problems so common, and what can we do to improve our sleep? Sleep psychologist Dr. Daniella Marchetti joins us to explore the role of genetics, sleep environment, hormones, chronic pain, caffeine, exercise, and other factors and how we can optimize our sleep.

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.

Are you staying up late to get everything finished before 2024 comes to a close? Worrying that you won't be able to get it all done without burning the midnight oil? We'll look at how common this is and how to have a more relaxing December, wrapping it up with a meditation to help you feel centered and at ease.

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.

Do you find yourself putting off planning? Traditional planning is a rather left brained, orderly process, and for some of us it can be boring. It could be that you are neurodivergent, or creative, or not a naturally linear thinker. Today we’re going to look at some examples of strategies that can make planning more fun and wake your brain up.

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.

If you're seeing Black Friday emails and holiday decorations and beginning to sweat because you haven't even started getting ready for December, this episode is for you. Learn how to focus on what's most important to your family this holiday season so you can enjoy the last month of 2024 feeling laid back, and not like your back is against the wall!

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.

Chat GPT can be incredibly useful and save a lot of time, but it can also have a dramatic effect on carbon emissions. We're going to take a closer look and discuss ways to be productive and efficient while helping to protect the environment.

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.

Do you ever have days where it feels like you're running in circles? Sometimes this happens when we have too many choices. Theming your week can help you prioritize so that you know what to do when. 

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.

What if procrastination was a helpful ally...a signal to listen to your gut? In this episode we take a look at how to make better decisions by tapping into your intuition, and how procrastination can help facilitate this process.

We want to thank today's sponsor, Quantum Energy Squares - the tasty snack with protein, complex carbs and 100 mg of natural caffeine, equivalent to an 8 oz. cup of coffee. Visit quantumsquares.com and enter my exclusive discount code PRIOR10 for 20% off your order.

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.

It's hard to enjoy life when you're experiencing the crushing weight of debt. In this first episode in the Prior 10 Goal Series, Adrienne Green shares her inspirational story of going from being a math teacher struggling with student loan debt to developing a seven-figure portfolio and traveling the world with her husband and children. Learn more about gaining financial freedom and get your free Freedom Blueprint at adriennegreen.com.
We want to thank today's sponsor, Quantum Energy Squares - the tasty snack with protein, complex carbs and 100 mg of natural caffeine, equivalent to an 8 oz. cup of coffee. Visit quantumsquares.com and enter my exclusive discount code PRIOR10 for 20% off your order.

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.

Does it frustrate you to keep moving the same tasks to the next day, day after day, week after week? Find out why you put things off and what you can do about it so you can be more productive (and move on to the fun stuff!).

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.

We all have days when we feel overwhelmed as the to dos pile up. Sometimes we can feel pissed off as we sit in traffic or deal with a problem we can't solve. Or maybe you just find yourself feeling unfocused and scattered. Mindfulness can help in all of these situations. I'll show you the ACE method to help you to be able to reset in just a few minutes so you can move through your day more easily. 

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.

We've all heard "all you have to do is round your lips and say one syllable: no". If it could only be that easy! In today's episode, we'll explore assertive communication and how to set limits and state your needs and wants with effectiveness and kindness. 

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.

Are any of you getting ready for annual reviews? Or maybe you're thinking about being in the last quarter of 2024 and the "new year, new me" energy you had way back in January. Are you wincing as you think about goals that...ahem...you may have forgotten about? Goal setting can be very useful or it can be busywork. In today's episode, we'll explore how to make goals really work for you by identifying your values first.

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.

It's September, let the confusion and pressure begin! Honestly, does it have to be this way? Not if you have a family planning system! Learn about assembling a family calendar, helping your child use a planner, organizing carpools, and minimizing last-minute surprises this school year. Discover the benefits of wall calendars, whiteboards, and digital (app-based) calendars and planners to improve time management and communication so you can enjoy family time without worrying about whose turn it is to drive or if you are bringing snacks to soccer practice 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.

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.

Are you struggling to fit everything into your week? Are you short changing your rest because you’re opening up the laptop after the rest of the family goes to bed? This was what I used to do when I was trying to balance a new career and being a new mom. Fortunately, I turned things around before I became completely exhausted and burned out. I developed a time management strategy that helped me stop being a perfectionist and a people pleaser and allowed me to center my life around what’s most important. In this episode I describe this journey and what I specifically did to turn my life around. 

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.

Summer’s ending and it’s time to go back to school! Getting kids back into bedtime, morning and after school homework and chore routines can be difficult. If you’re a parent, you may be feeling the pressure of these transitions, and with all the busy-ness it can be challenging to get time for yourself and to get couple time. In today’s episode, guest expert Jocelyn Flores shares her tips to help you master the September transition. Jocelyn is a licensed marriage and family therapist, a registered play therapist, and the founder of Raiz Parenting. 

For more parenting tips, check out www.raiz-parenting.com/newsletter 

Instagram: @raizparenting 

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.

We’ve all been there. Sometimes we have a day when we are focused and productive and our conversations go well. Other times we have a day when we can’t make decisions, or we snap at others, or we feel like simple tasks take forever. The good news is that there are simple things we can do to help keep our brains in good condition so that we can feel more accomplished and less stressed. In this episode we’ll do some simple neuroanatomy using the hand model of the brain, and then I’ll share my favorite tips for caring for the brain. 

Yoga Tune Up Therapy Balls: https://bit.ly/4cNduHX 

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.

Should I look for a job with better work-life balance? Or is work-life balance unattainable? In this episode, we examine why striving for work-life balance is short-sighted. At the same time, we all know what it feels like to be out of balance, and to prevent this, it is important to regularly examine your life to see if adjustments need to be made. Dr. Alise discusses how this can be done every three months so we can live more fulfilling lives with less stress. 

 Resources:

Yoga Tune Up therapy balls: https://bit.ly/4cNduHX 

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.