Stephing Up

A realistic, doable glow up with no 4am alarm and no 14-step routine? Welcome to my 10 sustainable changes to come home to yourself (created by a mid 30s Mum who lost herself for a minute).

This episode is for you if:

- You've started a glow up every Monday and quit by Wednesday (it's not you, it's the plan)
- You've disappeared so far into motherhood/work that you caught your reflection and didn't recognise her
- You want to feel put together without giving up your carbs or your personality

Here's what I break down in this episode:

- Doable glow up, defined: why a realistic glow up is built for your worst day, not your best
- Wardrobe editing: the 5 questions that decide what stays
- Colour season: the cheat sheet that makes getting dressed stupidly easy
- 30g protein before coffee: the one habit with the biggest domino effect on energy, mood and skin
- Self-trust and kept promises: where confidence actually comes from
- Lowering the bar: why doing less on purpose is the reason it finally sticks
…
Episode Links:
Steph’s 30-day Declutter Challenge: https://www.stephpaseplanners.com.au/pages/30-day-declutter-challenge
2026 Planners: https://www.stephpaseplanners.com.au/collections/planners
Health Journal: https://www.stephpaseplanners.com.au/collections/health-diaries
…
Follow Stephing Up
I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.
New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.
…
Let’s Hang:
Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor
Stephing Up on Instagram: @stephing.up
Steph Pase on Instagram: @stephpase_
Steph Pase on Youtube: @stephpase.
Shop Planners + Organisation: Steph Pase Planners
Shop Steph’s book “Mastering my Messy Life”: Penguin Books Australia
See omnystudio.com/listener for privacy information.

I thought meditation would fix me. Instead, I put my phone on silent for six years.
Here's the truth:
I am not the girl who lights a candle, sits cross-legged on a linen cushion and meditates her way to inner peace.
I've tried.
Instead, I spent years wondering why every wellness routine on the internet seemed to work for everyone except me.
The good news? Nothing was wrong with me.
My nervous system was just overloaded.
In this episode, I'm sharing the weird, unglamorous things I actually do to calm an anxious, overstimulated, ADHD brain. No bubble baths. No 5am ice baths. No pretending to enjoy meditation.
Just seven simple things that genuinely help me feel calmer, less overwhelmed and more like a functioning human.
Because weird works if it makes you well.

This podcast is for you if:
You've muted a group chat and felt immediate relief
You've sat in the driveway because you physically couldn't go inside yet
The sound of everyone needing something from you makes you want to hide in a cupboard
You've tried meditation and spent the whole time mentally reorganising your life

What you'll learn:
Why traditional self-care doesn't work for everyone
• How notifications keep your nervous system stuck in stress mode
• Simple ways to reduce overstimulation throughout your day
• Why movement can be more effective than meditation for some people
• The science behind expressive writing, behavioural activation and transition rituals
• Practical mental health tools you can actually use when life feels overwhelming
Here's what I break down in this episode:

Why We're All So Fried
Phone On Silent For Six Years
Batching Your Replies
Noise-Cancelling Headphones
The Two-Minute Car Sit
Move, Don't Sit
Feelings On Paper Before People
Clean One Thing
The Permission Slip
...
Related Episodes:
S2E8 – Phone Rules
S2E7 – 8 Weird Systems I Use For My ADHD Brain (Because Nothing Else Worked)
…
Follow Stephing Up
I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.
New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.
…
Let’s Hang:
Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor
Stephing Up on Instagram: @stephing.up
Steph Pase on Instagram: @stephpase_
Steph Pase on Youtube: @stephpase.
Shop Planners + Organisation: Steph Pase Planners
Shop Steph’s book “Mastering my Messy Life”: Penguin Books Australia
See omnystudio.com/listener for privacy information.

We’ve been sold the same message for years: start Monday, go all in, be perfect, and somehow transform your life in eight weeks.
But what if that's exactly what's keeping us stuck?
I’m here to tell you, I’ve done (and seen) some things. My own health journey has been vast. From beer and noodle box for breakfast, to bodybuilding extremes, and everything in between. I’ve finally found a balanced approach that actually lasts, and now I’m here to share the lessons I wish I had learned years earlier.
In this episode, I share the health and fitness mindset shifts that completely changed my relationship with food, exercise, and my body. This isn't another episode about losing weight or chasing the "perfect" body. It's about creating habits that actually fit your life, breaking free from all-or-nothing thinking, and feeling better in your own skin without the guilt, shame, or impossible expectations.
In this episode:
Why the all-or-nothing mindset is sabotaging your progress
The identity shift that makes healthy habits easier to stick to
How to stop waiting for the "perfect" time to start
Simple hacks for drinking more water and eating better
The power of meal planning without overcomplicating it
Why consistency beats perfection every single time
My personal journey from unhealthy habits to bodybuilding and back to balance
If you've ever started a health kick on a Monday, fallen off track, and felt like you've failed, this episode is your reminder that one imperfect choice doesn't ruin everything—and that lasting change is often much simpler than we make it.
Because life isn't an eight-week challenge. It's the habits you can keep doing long after the motivation wears off.
…
Episode Links:
S1 Episode: Gaining 25kg, Losing it all (and myself) and what it took to Find Balance
Shop Meal Planner Magnets: https://www.stephpaseplanners.com.au/collections/planner-magnets

…
Follow Stephing Up
I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.
New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.
If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women.
…
Let’s Hang:
Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor
Stephing Up on Instagram: @stephing.up
Steph Pase on Instagram: @stephpase_
Steph Pase on Youtube: @stephpase.
Shop Planners + Organisation: Steph Pase Planners
Shop Steph’s book “Mastering my Messy Life”: Penguin Books Australia
Steph’s Amazon Storefront: https://www.amazon.com.au/shop/justanothermummyblog/list/17TTU785IMM53

See omnystudio.com/listener for privacy information.

I thought rest was something you earned. It turned out I was wrong.
Here it is …
We're talking about the brutal truths I had to admit to myself, the 7 different types of rest, why scrolling isn't actually rest, and the simple mindset shifts that finally helped me stop feeling guilty every time I sat down.
This is part 2 of a two-parter - Episode 11 on weekly planning is the practical “How I Plan.”
This episode is about WHY rest still feels impossible even when you've got a plan.
This is for you if:
You have hidden in the pantry for 60 seconds of silence
You sit in the driveway after school drop-off because you can’t bring yourself to walk in
You’ve scrolled for 45 minutes and then wondered why you have no time to rest
Here’s what you'll learn:
Why you feel exhausted even when you've "done nothing"
The hidden mental load so many women are carrying
Why scrolling isn't giving you the rest you actually need
The 7 different types of rest and how to identify what you're missing
How to stop treating busyness like a badge of honour
Simple ways to create more peace without changing your entire life

Here's what I break down in this episode:
What "drowning" actually looks like (and why it's not your fault)
The 7 brutal truths about why you can't switch off
The 70% cognitive household labour stat: why women are managing 7 people's lives on top of their own
The 7 types of rest: physical / mental / emotional / spiritual / social / sensory / creative
"Romanticising the mundane" + the anchor moment hack
The reframe: "you don't have to earn your right to exist"
Why batching + automating gives you hours back (without quitting anything)
…
Follow Stephing Up
I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.
New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.
…
Let’s Hang:
Stephing Up on Instagram: @stephing.up
Steph Pase on Instagram: @stephpase_
Steph Pase on Youtube: @stephpase.
Shop Planners + Organisation: Steph Pase Planners
Shop Steph’s book “Mastering my Messy Life”: Penguin Books Australia

See omnystudio.com/listener for privacy information.

If you've ever bought a planner and you just can't seem to stick to it. If you’ve ever felt overwhelmed, constantly behind, or like everyone else somehow got the instruction manual for life except you — this episode is for you.

One of my most asked questions is ‘Steph, how do you do it all? How do you plan your week? How do you have everything running so smoothly?’ From the outside, it looks like everything does run smoothly. But to be honest, it hasn’t been easy. I've had to go through trial and error to create the systems that work, because in reality I’m a hot mess, and the way my brain works is very different.
In this episode I share:
I’m breaking down the exact planning system that keeps my life, business, kids, and chaotic brain functioning without completely falling apart. I talk brain dumps, priority blindness, Google Calendar hacks, the “top three + quick three” method, meal planning, habit tracking, and why your planner should work with your brain, not against it.
I’ll also share how I use AI and automation to save hours every week (including the AI assistant I built called Dobby), why your nightly “handover document” might change your life, and the reason most planners fail people with messy minds.
Because getting organised isn’t about becoming perfect. It’s about building systems that make life feel lighter.
…
Episode Links:
Submit your Hot Mess Hotline question here: https://docs.google.com/forms/d/e/1FAIpQLSeUnWTcPntVMCQrdu2wSFqFHEnQkggznr_23Ux9zDBNvlh78g/viewform?usp=publish-editor
Shop 2026 Planners: https://www.stephpaseplanners.com.au/collections/planners
Shop Planner Stickers: https://www.stephpaseplanners.com.au/collections/sticker-packs
Shop Magnet Planners: https://www.stephpaseplanners.com.au/collections/planner-magnets
Shop Highlighters: https://www.stephpaseplanners.com.au/collections/magnetic-markers/products/pastel-highlighter-pack
Steph’s Amazon Storefront: https://www.amazon.com.au/shop/justanothermummyblog/list/17TTU785IMM53
…
Follow Stephing Up
I’m Steph Pase, your (somewhat) organised bestie in your ears. This podcast is about growth that’s messy, building a life that actually fits you, and what happens when life doesn’t go to plan. We’ll talk mental health, motherhood, business, ADHD and how to stop being such an asshole to yourself.
New episodes drop every Monday morning.
So set your reminder. Pop in your headphones. Because we’re Stephing Up together.
If today's episode helped, leaving a review on Apple Podcasts or Spotify is honestly the best thing you can do to help us reach more women.
…
Let’s Hang:
Stephing Up on Instagram: @stephing.up
Steph Pase on Instagram: @stephpase_
Steph Pase on Youtube: @stephpase.
Shop Planners + Organisation: Steph Pase Planners
Shop Steph’s book “Mastering my Messy Life”: Penguin Books Australia
See omnystudio.com/listener for privacy information.