Centered in the City

Let’s be real—overwhelm isn’t just about having too much to do. It’s about how we relate to pressure, expectations, and our own nervous system.

In this solo episode, I break down the science behind stress and overwhelm and introduce you to the 6 Overwhelm Archetypes I’ve developed from years of coaching high performers and sensitive humans alike. These archetypes help us understand why we respond the way we do when life feels too full—and how we can shift our patterns with more clarity, compassion, and intention.

We’ll explore:

• The difference between stress, overwhelm, and eustress (yes, even good things can leave us fried)

• How your brain and body respond to stress (hello, nervous system!)

• The 6 Overwhelm Archetypes:
  🧠 The Pusher
  💞 The Overgiver
  🛑 The Avoider
  🌀 The Drifter
  🎛 The Controller
  🔄 The Spinner

• How naming your archetype can help you set better boundaries, listen to your needs, and stop powering through

If you’re ready to pause, reflect, and work with your overwhelm instead of against it—this episode is for you. Take the FREE Quiz to discover your Overwhelm Archetype.

Share your takeaways with me on Instagram @OneWade or send me a note here.

Want more mindfulness resources? Order my book, 100 Mindful Moments to Balance & Energize here. 

In this solo episode, we dive into one of the most foundational—and often overlooked—aspects of being human: understanding your needs.

Your needs aren’t selfish. They’re sacred. Learning how to recognize, honor, and meet them is the root of true, sustainable self-care. It’s also the key to deepening your relationship with yourself, others, and the world around you.

Together, we explore what it means to tune into your body and emotions, listen to the whispers of your needs, and give yourself permission to respond—without guilt.

We will also explore how to be in relationship to the grief that arises when we don't have our needs met. 

This episode will leave you feeling grounded, clear, and empowered to fill your own cup—and maybe even inspire those around you to do the same.

Grab a copy of my new book, 100 Mindful Moments to Balance & Energize to support you meeting your needs.

Share this podcast episode with someone in your life who could use some inspiration of how to care for themself. 

Curious to explore if Mindfulness Coachign is for you? Sign up for a free connection call. 

In today's podcast, Karen Salmansohn joins us to discuss her new book,  YOUR TO-DIE-FOR LIFE: How to Maximize Joy and Minimize Regret . . . Before Your Time Runs Out. This episode will inspire you and support you waking up to the gift of life.

You will learn:

• How mortality awareness is a motivator 
• 7 core values to avoid regrets on your deathbed 
• Death mindfulness rituals to help you wake up

Listen to the episode and share your takeaways with Karen and I on Instagram @OneWade and @notsalmon

Order your copy of my interactive self-care guide, 100 Mindful Moments to Balance & Energize to support you taking care of your one mind, one body and one precious life. 

*****

KAREN SALMANSOHN is a best-selling author and leading Behavioral Change Expert, celebrated for blending research-based psychological strategies with bold humor. With over two million books and courses sold, she has helped countless individuals shake off autopilot and start living with intention. She’s the founder of the personal development site NotSalmon.com—home to 1.5 million loyal followers—and has appeared on Oprah and in Psychology Today.

Salmansohn’s distinctive style merges psychology, philosophy, neuroscience, and award-winning design. Her early career in advertising, including coining the name “Croissan’wich” for Burger King, shaped her knack for creating content that’s both compelling and transformative. Her past bestsellers, such as How to Be Happy, Dammit and Think Happy, show her talent for delivering practical insights wrapped in wit and real-world relatability. Through her writing, speaking, and online presence, Salmansohn offers an energizing call to action: stop sleepwalking through life and start making meaningful choices. Whether she’s discussing happiness habits or identity-based change, her focus remains the same—empowering people to lead more purposeful, fulfilling lives.

MORE ONLINE:

NotSalmon.com

Instagram

X

Facebook

YouTube

Long-distance friendships can be some of the most beautiful—and challenging—relationships we hold. Life gets busy, time zones collide, and before we know it, months pass without a real conversation. Sound familiar?

In today’s episode, we explore how to intentionally nurture the friendships that matter, even when miles separate us.  I’m sharing real talk and tangible ways to keep your connections alive.

We’ll dive into:

✨ Why friendships need watering
✨ How to create simple touch points that keep relationships flowing
✨ Tiny acts of love that go a long way (think playlists, coffee Venmos, and voice notes)
✨ How to have honest conversations when distance creates disconnect
✨ Permission to let friendships evolve—and still hold space for love

If there’s someone you’ve been missing, this episode is your loving nudge to reach out, reconnect, and start watering the relationship today.

Check out the Relationship Zone Framework mentioned. 

As we water relationships in our life, it is so important to remember to keep waterign the relationship with yoursel. Grab a copy of my interactive journal guide, 100 Mindful Moments to Balance & Energize to support you taking care and giving yourself what you need. 

Share your biggest takeaways with me on Instagram @OneWade.

In today's solo episode, I discuss the power of questioning your rituals as well as intentionally designing them. Research demonstrates rituals are helpful in reducing anxiety. They create a sense of predictability, sacredness and something to look forward to. I share with you three pillars of creating a ritual so that you can take a moment to pause and reflect on where in your life would designing your own ritual support you? 

Take a listen and share your takeaways with me @OneWade or send me a note here.

Order my book, 100 Mindful Moments to Balance & Energize if you are looking for more self-care ritual support.

Summer is in full swing—can you feel the vibrant, expansive energy in the air? This season invites us to play, express ourselves fully, and soak up all the joy it has to offer. And yet, with all that momentum, there's also a quiet whisper reminding us not run ourself into the ground.

In this episode, we explore what it means to give ourselves permission to pause, to move at our own pace, and to find harmony along the spectrum between energy booms and busts. 

In this episode I talk about:

• A mindful moment from my new book, 100 Mindful Moments to Balance & Energize "Turn FOMO into MOFO."
  
  
• Strengthening our mindfulness muscles helps us build awareness so that we can discern our choices with more clarity (ie. do we want to be social or not) as well as supports us building capacity to meet the moment just as it it. 
  
  

Take a listen and share your takeaways with me on Instagram @OneWade or send me a note here. 

In today's podcast, Kathy shares with us many different frameworks to think about how to create life and work ambitions that fit your life at this moment. Ambition is something we can own that doesn't have to be directly correlated to our careers. Life ambitions matter too!

Kathy inspires us to:

• • Create a horizon map to help you get clear on what you want to focus on now versus what is further off on the horizon
  • Have systems and structures in place to support ambitious goals
  • Coordinate goals so there is less friction

Listen to the whole episode and share your takeaways with us on Linkedin Kathy Oneto and Wade Brill or Instagram @OneWade and  @Sustainable Ambition 

Sign up for the Summer of Self-Care group coaching program. Save 20% with code selflove20. 

Episodes mentioned:

Episode 163

Episode 105

*****

Join me for the Summer of Self-Care program. Get 20% off of registration as a thank you for being a listener to the podcast. Learn more and sign up here. Use code: selflove20 at checkout. 

Order my self-care guide, 100 Mindful Moments to Balance & Energize here. 

*****

LINDSEY SIMCIK is a creative force, entrepreneur, and media personality best known as the co-founder and co-host of the critically acclaimed Almost 30 podcast. Alongside her co-host Krista, she also launched Morning Microdose, a wildly popular daily show serving up the best bits of Almost 30. Beyond the mic, Lindsey created “The Sacredness of Being Single” program, guiding thousands of women to embrace this in-between with confidence. Now on a new adventure—motherhood— Lindsey draws inspiration from her journey as a new mom to her son, Maverick. This led her to create “New Mom on the Block”, a brand designed to support new moms in owning their unique flavor of motherhood through resources, products, and a vibrant community.

The word "calm" is typically something a lot of us want to feel and be. Especially in this current climate. But today, on the podcast, I want to share the shadow side of cultivating calm. Sometimes the word "calm" can actually be a form of gas lighting yourself.

This conversation will help you think about the language you use to name your experiences so that you can best support yourself. 

Take a listen and share your insights and take aways with me on Instagram @OneWade or drop me an email here.

A few days are left to claim the early-bird pricing for the Summer of Self-Care group coaching program. This is your opportunity to fully honor and say YES t yourself from the inisde out. Use code selflove20 to get 20% off.