Stephing Up

The reason your meal prep keeps failing isn't because you're not disciplined. It's because you're copying systems built for people who like cooking. If that's not you, those systems will never work.
You know the spiral. You're on Pinterest, you find recipes that look amazing, you go and spend hundreds of dollars on groceries (including six herbs you've never heard of), and by week three you're hating life and the kitchen is a war zone.
Week one you were motivated. Week two you were okay. Week three you've given up. You know what hasn't given up? The weird herbs. They're still in your pantry. They will outlive us all.
In this episode I share:
The 10-meal rotation: the framework that fixed my dinners forever ("we like what we like" beats Pinterest every time)
Theme nights and the science of pre-set decision frames
The meal plan is a guide, not a contract: how to swap meals without falling off the wagon
Component prep, not full meal prep
The viral lunch bag I designed at the SPP warehouse
The Woolies online list hack that saves me 30 minutes a week
Decide what's for dinner at 9am, not 5pm: the rule that ended my 5pm panic forever
BONUS: The Grab-and-Go Tub — pantry snacks the kids choose from
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Episode Links:
Shop the Luxe Lunch Bag: https://www.stephpaseplanners.com.au/collections/luxe-lunch-bags
Shop the Shopping List Notepad: https://www.stephpaseplanners.com.au/products/new-shopping-list
Shop Magnet Planners: https://www.stephpaseplanners.com.au/collections/planner-magnets
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.

Have you ever stood in the kitchen at 7:14am holding two odd shoes and a half-made sandwich, wondering whether it's Wednesday or Thursday? It’s no secret that I’m a hot mess. And mornings (and the 35,000 micro decisions we need to make by 9am) are always extra messy.
So if you've ever been late to the meeting that mattered because morning-you wrote the wrong start time in your head, or your screen time number scares the shit out of you, or you've already snapped at someone you love before the day has even started, this one is for you.
The secret? Stop trying to fix your morning. Fix your night. In this episode I share the six night-before rituals I follow, because morning me cannot be trusted. The handover document, the launchpad, and the toast I refuse to make.
In this episode:
- The day I was an hour late to the Steph Pase Planners Zoom that broke me — and the rules I made because of it
- 35,000 micro decisions by 9am: the science behind why your brain is exhausted before you've even started the day
- Ritual 1: Outfit prep with the labelled hangers (and the 6pm weather check)
- Ritual 2: Lunches 80% prepped (the alternative is the KFC drive-through, ask me how I know)
- Ritual 3: The launchpad + the life pouch (which was originally an SPP tech pouch I made)
- Ritual 4: Same brekkie every single day (overnight protein Whip-Bix because I hate toast)
- Ritual 5: The brain dump → handover document for your future self
- Ritual 6: The 15-minute increment alarm hack (and why "shaping" in psychology beats willpower)
- The two-step rule (pulled from S2E7): if it takes more than 2 steps, redesign it
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Episode Links:
Shop the Life & Tech Organiser Pouch: https://www.stephpaseplanners.com.au/collections/tech-organiser-pouches
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.

"Mummy, can you put your phone down?" I’m taking you back to the day my 6-year-old shamed me with one sentence... and these phone and tech rules I made because of it. I know we can all relate to the struggle of succumbing to our devices. Hey, I love a good scroll, but when a kid says that to you, it hits you hard.
Honestly, I have no control when it comes to technology. It felt like my phone was ruining my life, my attention span, and my mental health. Until this wake-up call.
In this episode, I share the science behind why your phone is winning, and the 6 rules I created to help manage my own phone use. And the best bit: none of these rules require willpower..it comes down to our brain and the science behind it.
This episode is for you if:
You picked up your phone to do ONE thing and 4 hours later you're deep in your brand new hyperfocus of a 15-step haircare routine on TikTok (not speaking from experience or anything)
Someone you love — your kid, your partner, your mum, your bestie — has asked you to put your phone down and you felt the gut-punch
Your daily screen time number is genuinely offensive and you're sick of feeling like a piece of shit about it
You have ADHD (or just a brain) and you've tried "more discipline" and shockingly it didn't work
You want to stop scrolling at 1am but just one more...
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.

Here’s the truth:
Your brain isn’t broken… it’s just overwhelmed.
Whether you have ADHD or not, we’re all living in a world that’s busy, noisy, overstimulating—and expecting us to remember everything.
So instead of trying to “be better” or “get more disciplined”…what if you just made life easier?
In this episode, I’m walking you through the 8 weird (but wildly effective) systems I use daily to reduce overwhelm, stop forgetting everything, and actually function like a normal human.
From the “sock theory” to the “life pouch”… these are the small tweaks that remove friction and make your life work with your brain—not against it.
What you’ll learn:
Why your brain struggles to keep up (and why it’s not your fault)
How to reduce decision fatigue in your everyday life
Why “simple systems” are more powerful than motivation
How to work with your brain instead of constantly fighting it
Here’s what I break down in this episode:
Weekly Brain Dump
Get everything out of your head and onto paper (aka cognitive offloading)
The One-Type-of-Sock Rule
Eliminate unnecessary decisions (yes, socks matter more than you think)
Planner Always Open + Visible
Out of sight = out of mind (so don’t let it disappear)
Alarms for Starting (Not Just Leaving)
Stop being late by planning for getting ready, not just the event
The Launch Pad
A designated space for everything you need the next day
The “Life Pouch”
One small bag with all your essentials—no more losing everything
The 2-Step Rule
If it takes more than two steps… redesign it
Closing Shift Routine
Reset your home each night so future you isn’t overwhelmed
…
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.

You don’t just wake up one day burnt out.
You don’t suddenly lose your spark.
It happens slowly. Quietly. While you’re still showing up… still getting things done… still functioning.
Until one day, you look at yourself and think: I don’t even recognise who I am anymore.
If you’ve been feeling flat, disconnected, or like you’re just going through the motions… this episode is for you.
In this episode I share:
The moment I realised I’d lost my spark—and the subtle, high-functioning burnout that got me there.
Why burnout doesn’t always look like “falling apart”, and how it shows up in daily life.
The real reason you ended up here (and the hard truth behind it).
Practical, doable steps to start feeling like you again.
Plus, I’ve created a free workbook to help you reset your routine and get your colour back. Grab yours here: https://www.stephpaseplanners.com.au/blogs/news/stephing-up-podcast-is-back
…
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.