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What if the most strategic move you could make right now isn’t to push harder… or quit altogether… but to pause on purpose? In this episode, I introduce a third option we don’t talk about enough: the intentional pause.
An intentional pause isn’t avoidance. It isn’t burnout. And it isn’t giving up. It has two key components:
A conscious decision to stop something.
A clear revisit date.
Without a revisit date, it can feel like quitting. With one, it becomes leadership.
I share why high performers don’t wait until they collapse to step back, how elite athletes model this beautifully, and how pausing can actually sharpen your strategy, protect your capacity, and prevent resentment from building.
If you’ve been feeling the urge to change something but don’t want to burn it all down this episode will help you lead yourself with intention instead of reaction.
Want support and accountability to make your intentional pause happen? I'd love to work with you:
https://amandamckinney.com/workwithme
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
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This episode is built around a simple phrase that has stayed with me for years, one that’s shaped how I coach, how I teach, and how I live my life.
“Miss it and move on.”
I first heard this from one of my best friends (Megan Spears) after I missed a movement practice and immediately went into guilt mode. Instead of a lecture or a pep talk, she simply said those four words and we moved on. No shame. No overcorrection. No spiraling.
In this episode, I share where this mantra came from, why it’s been so impactful, and how it helps break the cycle of guilt and shame that keeps so many of us stuck after we miss a workout, a deadline, a habit, or a commitment we made to ourselves.
We talk about why the problem is almost never the first miss, how guilt destroys consistency, and why real accountability isn’t about beating yourself up, it’s about re-entering the present with intention.
If you’ve been hard on yourself for “falling off,” this episode is your permission to reset without judgment and keep moving forward.
Megan's Instagram: https://www.instagram.com/meganspearsyoga.dpt/ and https://www.instagram.com/pulsepttulsa/
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
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Most of us are great at following through on a plan… as long as nothing changes.
But that’s not real life.
In this episode, I share a story that completely reframed how I think about limitations and what to do when life throws you off your plan. It’s the story of an artist, Phil Hansen, who developed a permanent tremor in his hand and was told by his doctor to “embrace the shake.” That simple phrase changed everything for him and it’s changed the way I think about progress, capacity, and follow-through.
I talk about why limitations are inevitable, why fighting them often makes things worse, and how subtraction, not addition, is often the most powerful path forward when your capacity changes.
If you’re navigating a season of change, grief, health challenges, caregiving, financial stress, or simply less time and energy than you expected, this episode will help you stop fighting reality and start working with it.
Phil Hansen Video: https://www.ted.com/talks/phil_hansen_embrace_the_shake
Phil's Website: https://www.philinthecircle.com/
Phil's Instagram: https://www.instagram.com/philinthecircle/?hl=en
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
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This episode came from a conversation I had with an entrepreneur who had a great year on paper but still felt scattered, overwhelmed, and reactive. So we went back to the basics.
In this episode, I walk you through the foundational shifts that help you move from constantly reacting to your life and business… to feeling proactive, grounded, and in control again. Nothing fancy. Nothing complicated. Just the things that actually work.
I share:
Why 90-day goals create more clarity than annual goals
How breaking goals into monthly and weekly rhythms changes everything
Why creating personal policies reduces overwhelm
How systems eliminate the “whack-a-mole” feeling
What to look for when things feel scattered even when things are going well
If you’re feeling reactive, this episode will help you slow things down, spot the patterns, and rebuild a rhythm that supports the life and business you’re trying to grow.
Resources Mentioned:
Ep. 56 on my Goal Design Method: https://www.buzzsprout.com/admin/2421041/episodes/18155322-ep-56-stop-setting-goals-start-designing-them
Goal Design Masterclass & 1:1 Goal Design Session: https://amandamckinney.com/workwithme/
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
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We hear it all the time: don’t quit, finish what you start, push through. And while grit absolutely matters, there’s a side of this conversation we don’t talk about enough, knowing when it’s time to stop.
In this episode, I share a personal story about intentionally breaking a 684-day habit streak and why that decision taught me more about progress than pushing ever could. I walk you through how to tell the difference between a commitment that deserves your grit and one that’s quietly draining your time, energy, and mental space.
If you’ve been holding onto something out of discipline, pride, or fear of “giving up,” this episode will help you make a clearer, more intentional decision without guilt or shame.
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
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This episode was inspired by a single email and it made everything click. In this conversation, I break down what a real framework actually is, why frameworks are so powerful for follow-through, and how to tell the difference between a tested system and something that just sounds good online.
You’ll learn:
What a framework truly represents (and what it doesn’t)
Why frameworks must work for more than one person
How frameworks evolve over time and why that’s a good thing
Why frameworks act as a reset button when life gets messy
The difference between throwing spaghetti at the wall vs. following a pattern that works
I also share the umbrella framework that sits underneath everything I teach — the 3 C’s: Clarity, Capacity, and Commitment and explain how each one plays a role in achieving meaningful goals without burnout.
Self Accountability Tool: https://amandamckinney.com/goaltracker
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/bookBig goals are hard—especially when your to-do list looks like a Cosco receipt. Get the support and accountability you need at amandamckinney.com/workwithme.
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This episode is for the woman who feels conflicted about money, especially if you don’t need it… but you want it. In this honest, unscripted conversation, I share a moment from a recent Goal Design session that cracked open a pattern I've seen for years: women feeling guilt, shame, or embarrassment for wanting to make more money, even when their needs are already met.
Inside this episode, you’ll hear:
Why women are far more likely to feel guilty for wanting money
The difference between needing money and wanting money
Why wanting money is often about decision-making power, not greed
Why money itself is neutral and what you choose to do with it matters
A simple framework to define “enough” and “more” in a way that feels aligned
This is your permission slip to stop apologizing for your desires and start rewriting your money story with clarity, confidence, and integrity.
Your Accountable Action:
Ask yourself: Why do I want to make more money?
And be 100% okay with whatever the answer is because it's your answer.
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
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If you’ve been waiting for life to calm down (or for your plan to feel “perfect”) before taking action, this episode is your permission slip to stop waiting. In this episode, I break down why progress does not require a perfect plan or a perfect life, and why waiting for either often keeps you stuck longer than necessary. Using real client stories, she shows how meaningful progress happens inside messy seasons, not after them.
You’ll hear:
Why even the best plans will never go 100% as expected
How to use a plan as a GPS, not a rigid rulebook
Real examples of progress made during burnout, grief, health challenges, and chaos
Why adjusting your path is not failure, it’s follow-through
How to take imperfect action this week instead of waiting
Your Accountable Action:
Ask yourself: “What is one imperfect step I can take this week toward the thing I care about without waiting for perfect?”
Self Accountability Tool:
https://amandamckinney.com/goaltrackerBig goals are hard—especially when your to-do list looks like a Cosco receipt. Get the support and accountability you need at amandamckinney.com/workwithme.
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Happy New Year, my friend. If this is the year you want to actually follow through on your goals, this episode is for you. Research shows that 80% of people stop working toward their goals within two weeks and it’s not because they’re lazy or incapable. In this episode, I break down why follow-through falls apart so quickly and what to do instead so you can move forward without guilt, shame, or unrealistic expectations.
You’ll learn:
Why week two is the danger zone for goals
How instant gratification, motivation, and overcommitting sabotage follow-through
Why “breaking promises to yourself” isn’t a character flaw
The first and most important step to getting back on track: release
A powerful mantra that makes progress possible again: miss it and move on
This episode sets the foundation for a year where you experience both progress and peace even when life doesn’t go according to plan.
Your Accountable Action:
Release the guilt around what hasn’t gone perfectly. Miss it. Move on. Adjust your plan and recommit with compassion for your current capacity.
Momentum Masterclass:
https://amandamckinney.com/workwithme/ -
Send a text
You don’t need a complicated year-end ritual, you need a clear one. In the final episode of 2025, I walk you through a simple but deeply transformative 30-minute reflection exercise designed to help you enter the new year with clarity, intention, and emotional alignment.
This five-step process helps you:
✨ Identify the moments that energized you
✨ Recognize what truly drained you
✨ Understand the themes and values emerging for your next season
✨ Release who you no longer need to be
✨ Reset your focus toward what you want more of
You'll also hear my personal examples including the powerful release sentence that shifted my entire vision for 2026 and how this process revealed my next chapter of refinement, support, and focus.
If you're craving clarity for the new year (without overthinking or overworking), this is your grounding, spacious, insight-filled invitation.
Your Accountable Action:
Set a 30-minute timer and complete the reflection exercise using the prompts in the show notes. Bring your answers into your Goal Design planning for 2026.
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/bookAI Prompts:
Step 1: "You're my business & life advisor and I want your help reflecting on past experiences so I can plan intentionally for the future. I'll list 5 experiences below where I felt proud, energized or aligned this year. Help me identify why they mattered.”
Step 2: “Now, let's look at what drained me. Below are 5 things that seemed to zap my energy. What patterns do you notice in these?”
Step 3: “Based on my ‘energizing’ and ‘draining’ moments, what themes or values are emerging? What does this say about how I want to feel next season?”
Step 4: “Help me create a list of things I can release as I enter next season. Help me say it in a way that feels compassionate and empowering.”
Step 5: “Based on my reflection, help me identify the top 1–3 areas I want to focus on next season. Help me write these in clear, feeling-forward language.” -
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If self-doubt is shouting in your ear today, this pep talk is your reminder that nothing is wrong with you, your brain is simply trying to keep you safe. I share in this episode, that your mind can’t tell the difference between real danger and the discomfort of going after a dream. But growth requires stepping outside your comfort zone. You don’t need to feel ready. You just need those few seconds of courage to begin.
Hit play on this episode if you want:
To know why self-doubt shows up right before meaningful action
The truth about fear and “perceived danger”
The reminder of why courage, not confidence, is what moves you forward
The 5–10 second rule that helps you take the next step
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
Motivation isn’t a character trait, it’s a feeling. And feelings come and go. So if you’re not feeling motivated today, you’re not alone… and nothing is wrong. This pep talk helps you shift out of waiting mode and into action mode. Press play, pick the smallest task on your list, and celebrate the heck out of yourself for doing it. Action creates momentum and momentum fuels motivation.
Hit play on this episode if you want:
To know why motivation is fleeting
The truth about waiting to “feel motivated”
The reminder of why tiny steps matter more than big ones
To create momentum instantly
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
When you start questioning whether what you're doing even matters, it can stop your progress fast. But here’s the truth: if your idea, dream, or goal has been tugging at your heart… it matters. Impact always starts with one person. Someone needs what only you can offer, in your voice, in your way.
Hit play on this episode if you want to:
Reconnect to the purpose behind your work
Shift focus from “thousands” to one person
Remember the ripple effect of courage
Celebrate the small steps you take
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
Criticism hurts the most when it comes from someone you love or trust. This pep talk helps you navigate that pain without abandoning your dreams. Your dream was given to you, not them. Let this episode help you protect your spark and keep moving forward.
Hit play on this episode if you want:
To hear why other people don’t get a vote in your dreams
To know the 4 common reasons people criticize (hint: it’s not about you)
The reminder of why sharing your dream requires discernment
To know how to keep going even when someone close to you doesn’t understand
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
Giving up usually doesn’t happen at the beginning, it happens in the messy middle, after you’ve worked hard and you’re exhausted. But you might need a little encouragement right now and that's why this pep talk exists. Future you is already cheering for you and so am I. You’re closer than you think, don’t quit now.
Hit play on this episode if you want to remember:
That every big win once felt impossible (for everyone)
You’re not alone, the messy middle is where most people quit
Resting isn’t quitting so pause if needed
You only need to take one small step today
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
Before you set your goals for the new year, there’s one step most women entrepreneurs skip, the reset. In this powerful conversation with systems & maternity leave strategist Alyson Caffrey, we unpack how to pause long enough to reconnect with your vision, your energy, and the woman you want to be in your business.
Together, we explore:
Why “more” isn’t always the answer (especially at year-end)
How to design systems around how you want to feel
What to look for when your business feels heavy or misaligned
How Aly created her most profitable year by simplifying, not scaling
The two questions every entrepreneur should ask before planning next year
This episode is the perfect invitation to slow down, zoom out, and intentionally design a business that supports you, before you decide what you’re chasing next.
Your Accountable Action:
Before you write a single 2026 goal, ask yourself:
1️⃣ Who do I want to be in my business next year?
2️⃣ How do I want to feel as I grow?
Then adjust one system, boundary, or rhythm to support that version of you.
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book
Guest's Links:
Aly's Free Handbook on Systems - alysoncaffrey.com/handbook
Master Maternity Leave Workshop mastermaternityleave.com/workshop
@mastermaternityleave (social media)Big goals are hard—especially when your to-do list looks like a Cosco receipt. Get the support and accountability you need at amandamckinney.com/workwithme.
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If this year felt heavier, harder, or more exhausting than you expected… you’re not alone. And nothing is wrong with you for wondering: Is this still worth it? Will it ever get better?
In this heartfelt Thanksgiving-week episode, I share a powerful gratitude practice that goes far beyond silver linings or forced positivity. Gratitude isn’t pretending things are fine, it’s remembering what’s still true, still good, and still strong within you.
Plus, a bonus prompt that will help you reconnect to the kind of gratitude that doesn’t show up on spreadsheets but leaves you feeling deeply anchored.
🎯 Your Accountable Action:
Reflect on the four questions and then ask yourself:
“What am I deeply grateful for that didn’t show up on paper this year?”
This is the episode you’ll want to return to anytime you feel weary, discouraged, or unsure of your path.
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
Black Friday can be exciting and overwhelming. The deals are everywhere, the prices are tempting, and suddenly your cart is full of things you didn’t even know you needed. In this episode of Accountable, I share a simple 3-question process to help you make smart, guilt-free purchases this Black Friday (or any time you’re tempted by a “too-good-to-pass-up” deal).
You’ll learn:
How to identify whether something is a real investment or just a distraction
The 3 questions to ask before you buy
Why guilt-free spending starts with aligning your purchases to your goals
How to audit your past purchases to make better decisions this season
Your Accountable Action:
Before buying anything this Black Friday (even my deals!), ask:
1️⃣ Do I already use and love this?
2️⃣ Does it directly support my current or near-future goals (3–6 months)?
3️⃣ Do I realistically have time to use it?
If it’s a “yes” to one (or more), you’ve got a smart investment.
See my Black Friday Deals at amandamckinney.com/blackfriday
Live Nov. 17 - 21, 2025
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
If you’ve ever set a goal, lost steam halfway through, and thought, “What’s wrong with me?”, this episode will change how you think about goal setting forever. I share my signature approach of goal design, a method that helps you create goals that actually fit your life instead of fighting it. You’ll learn how to build your goals like a home renovation, with intention, alignment, and a clear design plan.
In this episode:
Why traditional goal setting often fails
The question most goal-setting methods never ask
How to design a goal that supports how you want to feel
The 4-step process for creating goals that fit your season and energy
The role of weekly tracking and momentum in staying on course
Your Accountable Action:
Ask yourself:
1️⃣ What do I want and why does it matter?
2️⃣ How do I want to feel as I pursue it?
3️⃣ What are my real-life limitations right now?
4️⃣ How can I build visible momentum every week?
Stop setting goals you’ll forget. Start designing goals you’ll love pursuing. If you want more on this, go to amandamckinney.com/goaldesign
Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book -
Send a text
When your outside matches your inside, your goals get clearer and your confidence naturally follows. In this episode of Accountable, I’m joined by brand strategist and stylist Ellie Steinbrink, founder of Style Decoded, for a conversation that goes far beyond clothes. We’re talking about how the way you show up (visually, energetically, and authentically) shapes your confidence, clarity, and success.
Ellie shares:
Why true style isn’t about aesthetics, it’s about alignment
How your wardrobe can become a reflection of your values and vision
The “Power Color” experiment that helps you rediscover what lights you up
How to build a brand that feels like you (not what everyone else expects)
If you’ve ever struggled to show up confidently because you’re unsure how to represent who you are or you’ve been playing small out of fear of standing out, this episode will remind you that alignment always leads to authenticity.
Your Accountable Action: Try Ellie’s Power Color & Style experiment. Look back at the last five times you showed up for something important, what colors or outfits made you feel most like yourself? That’s your clue.
Resources Mentioned:
HERO Roles Assessment: https://amandamckinney.com/quiz
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book
Guest Links:
Website: https://www.elliesteinbrink.com/
Instagram: @style.decoded
Podcast: The Visibility Shift
LinkedIn: https://www.linkedin.com/in/elliesteinbrink/Big goals are hard—especially when your to-do list looks like a Cosco receipt. Get the support and accountability you need at amandamckinney.com/workwithme.
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