Shows
The Mental Offload PodcastBEST OF: Growth, Balance and Pivot YearsWhether you’re looking at the business press, or the motivation quotes on Pinterest, you’ll often get a one-dimensional look at what it takes to be successful. “Go for GROWTH!” It’s so ingrained in our culture’s approach to success, that you can feel like a failure if you’re not constantly trying to achieve the Next Big Thing, personally or professionally. I was sitting in my office with a client, who was almost apologetic about her desire to ratchet down the pace as she adjusted to a new baby in the family....2024-12-2417 min
The Mental Offload PodcastBEST OF: Your Future SelfImagine if you could sit down with your future self—the version of you who has achieved your wildest dreams, overcome your biggest challenges, and is living your best life. What would that conversation be like? How would it transform the decisions you make today? Last month, we focused on the important relationships you have at home and at work. But there’s one relationship we haven’t talked about. And it’s your most important relationship: Your relationship with your Future Self. This relationship drives major decisions about your career, your famil...2024-12-1723 min
The Mental Offload PodcastBEST OF: Executive PresenceExecutive Presence. Most leaders know it’s a powerful ingredient for success. It’s that bit of leadership sorcery that allows some to command a room, influence key decisions, and inspire confidence. You might be able to get ahead without it, but I don’t recommend trying! But can you actually develop executive presence? I’ve heard leaders describe it as, “you just know it when you see it.” That may be true. But it’s spectacularly unhelpful. Drawing on the latest research on Executive Presence, we’ll decode the formula for t...2024-12-1025 min
Total Health in Midlife with Elizabeth ShermanHHS Episode 1: The Mental Offload with Shawna SamuelEver feel like you’re constantly bombarded by societal expectations and pressures, especially as a woman? Well, you’re not alone. I recently had an eye-opening chat with Shawna Samuel, the founder of Mental Offload, and we dove into this hot topic, exploring how imperative it is to subtract these pressures to reclaim our time and energy. Shawna’s insights on shedding the perennial need to please others, to make space for self-care and personal growth, are just the wake-up call we all need. Navigating the labyrinth of household chores and responsibilities often brings its own set...2024-12-0357 min
The Mental Offload PodcastA Relaxed Holiday SeasonThe holidays are supposed to be magical. But let's be honest – scrolling your picture-perfect instagram feed, you’re feeling overwhelmed and under-prepared. For working moms, the holidays often feel like a marathon of endless to-dos, "should-dos," and societal expectations. What if you could actually come through the holiday season feeling relaxed, rather than burned out? What if you could create holidays that feel meaningful, instead of overwhelming? In this week's episode, we're tackling the mental load of holidays – and the stress it brings – head-on. I’ll share how re-desig...2024-12-0322 min
The Mental Offload PodcastThe Myth of MultitaskingYou’re in a meeting. Half listening, half emailing. Suddenly, you hear your name. “What are your thoughts on the proposal?” Cue panic. If you’ve been caught multitasking, you know the sting. And if we’re being honest, most of us do it. At work, at home, everywhere in between. Because it feels like the only way to keep up. But here’s the truth: multitasking doesn’t work. It rarely helps you keep up. In fact, it often contributes to feeling more behind. 2024-11-2624 min
The Mental Offload PodcastBurnout Prevention ProtocolYou know the drill: You're in the car after a long day of meetings, mentally cycling through your to-do list and meal plan…but secretly wishing you could teleport to an island resort where you could finally relax. Sound familiar? You're not alone. Nearly ⅔-rds of working parents say they’re feeling burned out. Even the U.S. Surgeon General declaring that working parents are facing a breaking point. But here's the thing about burnout: It doesn't appear out of nowhere one day. It sneaks in, masquerading as dedic...2024-11-1923 min
The Mental Offload PodcastWhy Women’s Leadership Matters NowI’ll be honest, I had to unplug from the news this week. For many of us - not just in the US but around the world - the US election results were a blow to the causes we believe in. But I had to turn off the tv when the analysts started to weigh in on “what happened.” The sting of watching a powerful woman be dissected to see where she had “fallen short.” The inevitable pundits’ roundtable asking: “do we think we’re ready for a woman at the top?” May...2024-11-1214 min
The Mental Offload PodcastTime to Take Back Your Brain with Kara LoewentheilPicture this: a woman with multiple Ivy degrees, running a reproductive rights think tank in NYC, crushing it on paper... yet finding herself curled up under her desk, feeling like a failure. This was Kara Loewentheil before she discovered the truth about why so many brilliant women feel like they're never quite "enough." In this week's must-listen episode, I sit down with Kara Loewntheil, host of the wildly popular "Unfuck Your Brain" podcast (and one of my mentors) to dive into her NYT bestseller, "Take Back Your Brain." Whether you're questioning your worth a...2024-11-0538 min
The Mental Offload PodcastLeadership during (Peri) MenopauseMenopause has long been a sort of taboo topic in the workplace. So it’s rare to see open discussion of the real-life impact menopause can have on our work, our leadership, and our sense of self. This is not just a conversation about hot flashes. Menopause and perimenopause—the years leading up to it—can disrupt sleep, focus, and mood, and even self-confidence. All of this can impact how we show up as leaders in the workplace. For ambitious women at the height of their careers, menopause isn’t merely a medical concern; it’s a profess...2024-10-2927 min
The Mental Offload PodcastAdvocating for Your CareerHere's a scene that plays out in offices everywhere: A talented woman sits down for her year-end career conversation. Her boss asks where she'd like to take her career next. Despite her quiet ambitions, she’s unsure how to respond. Eventually, she croaks out something like, “I’m open to a lot of different opportunities.” Which does zero to advance her career. Sound familiar? Many of us have been conditioned to be grateful for whatever opportunities come our way. You worry that being too specific about what you want mi...2024-10-2232 min
The Mental Offload PodcastThe Power of Rest with Marissa McKoolWe tend to think “getting rest” means simply getting more sleep, but what if there’s more to it? Most working moms know they should rest, but here’s the problem: we’re taught that rest only happens when everything else is done. The truth? That to-do list will never get down to the point where you feel entitled to rest. And putting off your need to rest leads to burnout. So, what can you do? This week, I sit down with Marissa McKool, public health leader and self-care coach, to explore a new...2024-10-1538 min
The Mental Offload PodcastExecutive Presence Lessons from Kamala HarrisFemale leaders often walk a tightrope. You’re expected to be strong and decisive—but not so strong you’re seen as a bitch. You’re asked to be nice — but not too nice, or people might think you’re not tough enough to be a leader. Oh, and please wear some makeup so you look polished – but not so much that you seem overdone. It’s maddening, right? The so-called “leadership tightrope” is something most women have had to grapple with. And, you’ve probably seen women in the public eye come in f...2024-10-0828 min
The Mental Offload PodcastReceiving FeedbackFor many, October means the start of pumpkin spice season. But if you’re in the corporate world, it means something else: Year-end review season. Along with it comes something most of us have a complicated relationship with: feedback. We all love positive feedback. But the prospect of critical feedback?! Let’s keep it real: wouldn’t you be happier to just skip it? Feedback – especially the ‘constructive’ sort - can bring up fear, anxiety, and stress. Just thinking about it is enough to bring on dread. And let’s keep...2024-10-0137 min
The Mental Offload PodcastManaging the Family Calendar and Setting “Off-Duty” Hours at Home (with Amelia Pleasant Kennedy)Ever feel like managing your family’s calendar is a part-time job? You're not alone. Modern parenting = calendar chaos. Your commitments, kids’ pickups, drop-offs, activities, medical appointments, parties—everything competes for your time. It’s not just the physical running around. It’s the mental gymnastics of squeezing it all into the few precious hours left after work. And even in 2024, women are still often the default family calendar managers. Even the best calendar app won’t calm the chaos. Managing family time takes smart decisions and strategic pl...2024-09-2439 min
The Mental Offload PodcastThe 3am WakeupsThe worst time to be a working mom? It might be 3am, when you bolt awake with anxiety. What is it that’s got so many of us waking up in a panic in the middle of the night?? For too many of us, it’s the weight of the mental load. Those I-shouldn’t-forget-this tasks that your brain decides to alert you to in the middle of the night. And although the mental load isn’t the only “sleep stealer”, it’s rarely addressed as a cause of sleep problems. The 3am...2024-09-1727 min
The Mental Offload PodcastBack to School RecoveryAny way you slice it, Back-to-School is a sprint. The extra load?! It’s real. And working mothers typically feel it extra hard. And yet, there can be an unhelpful temptation the moment that back-to-school week is over…to immediately jump back into “real life”, without a moment to recover. This will leave you spent. And contributes to burnout. You might think “recovery” means preparing well for back-to-school. Reducing the load of back-to-school week itself. Promising yourself a vacation next spring as a reward. And while none of these things are bad...2024-09-1023 min
The Mental Offload PodcastMid-Career MalaiseAfter a summer break, we’re back with Season 3 of The Mental Offload Podcast! Mid-career is a challenging, and pivotal, point in almost every corporate career. It’s the point where most companies decide who has the potential to break through to the top. Some people will be tapped to ascend to the top levels of the organization, and others will stagnate…or fail completely. For working mothers, the challenge is clear. The demands of mid-career tend to hit at exactly the point when the demands of childrearing are at their peak.2024-09-0326 min
A Pleasant Solution: Embracing an Organized Life82 | Negotiation as a Tool for Equity with Shawna SamuelIn this insightful episode, Shawna Samuel, an executive leadership and productivity coach for women and host of The Mental Offload podcast brings her extensive experience in corporate leadership and feminist coaching to discuss how negotiation can be a powerful tool for achieving equity both at home and in the workplace.Join us as we examine the mental load women carry, the impact of invisible labor, and why addressing inequality at home is crucial for achieving equality at work. Shawna also provides practical strategies for negotiating household responsibilities, understanding partner stances, and leveraging values-based negotiation to create a...2024-08-2146 min
The Mental Offload PodcastSeasonal ProductivitySummertime, and the livin’ is easy…said no working parent, ever. Your kids probably see it differently. Summer time is more relaxed, whether it’s days at camp, at the pool, or on the road. You might have seen it differently in the B.C. (before children) era, back when Summer Fridays meant luxuriously long weekends to kick back with friends. If we put aside the logistical nightmare which is summer parenting, there’s a deep truth: having a slower “season” (shorter work days, less stress, more fun) is a great way to recharge. 2024-07-0231 min
The Mental Offload PodcastReclaiming Your Freedom, Energy and Power (with Emma Seppälä)In a busy world, where most of us are overstretched, it’s easy to end the day feeling drained, guilty, and anxious. You might hope that changing jobs, using your time better, or starting that exercise routine is the answer. But Dr. Emma Seppälä, director of the Women’s Leadership Program at Yale School of Management, wants us to address the deeper issues at play. “You can have all the money and power in the world, and still feel bound on the inside…still be ruled by fear, still feel small.” People of...2024-06-2534 min
The Secrets of Supermom ShowA 3-Step Shutdown Routine with Shawna SamuelDo you have a shutdown routine, or do you just barrel straight out of work and into family life? Successful women use a few key processes to stay focused, happy, and out of overwhelm. Today, Shawna shares some of the secrets she shares with her professional clients including her 3-step shutdown routine to allow you to leave work both physically and mentally.Shawna Samuel is an executive leadership & productivity coach for women, and the host of The Mental Offload podcast....2024-06-2029 min
The Mental Offload PodcastStraight Outta StepfordPlenty of think pieces have taken on the tradwife trend. And a fair bit of ink has been spilled over that Harrison Butker commencement speech. And tradwives might be fairly compared to their vintage counterparts, the Stepford Wives. And yet, there’s something deeper…and maybe more sinister going on here. It’s an alarming notion that’s sucking in plenty of high-achieving, feminist women. And driving us into burnout. This episode is raw, thought-provoking, and real. What You'll Learn: How the tradwife playbook is straight o...2024-06-1819 min
The Mental Offload PodcastSpeaking with Confidence (with Claire Fry)Ever struggled to get your message heard at work? Maybe it’s in your boss’s leadership team meeting, where your input is minimized and the boys’ club is busy talking over you. Maybe it’s when your voice shakes with nerves as you present the roadshow deck to challenging stakeholders. Or maybe it’s at your mid-year, where you get feedback that others don’t see you as “presenting authoritatively.” Thanks, boss, for that ambiguous feedback…what do I do about that?! Dealing with this stuff at work can throw your confi...2024-06-1139 min
The Mental Offload PodcastPrepare a Successful Mid-Year ReviewIn many companies, June means one thing: mid-year season is here. Many leaders give mid year performance reviews short shrift. It’s easy to make this mistake. Mid-year doesn’t feel as important as year-end, and yet it still has a way of weighing down your to-do list: there’s plenty of paperwork, feedback requests, and the like to complete. But it is a mistake to under-prepare for mid-year – both as a leader and as an employee. Mid year performance reviews, from my perspective, is often more important than you might think.2024-06-0433 min
The Mental Offload PodcastHow to Recover from a Mistake at WorkMistakes. The word itself makes a high-achiever cringe. Sure, we all know that logically, “mistakes happen to the best of us.” But when you’re the one making the mistake? It feels like the worst. And now, you’ve got two problems: the original mistake, and being knocked off your game. The original problem is now compounded. You might spend weeks or even months in your own head, worrying about the screw-up. Ruminating on who’s judging you and how it might come back to bite you. Your inner...2024-05-2825 min
The Mental Offload PodcastHow to Manage Email OverloadAre you drowning in email? Before you’ve even gotten dressed in the morning, your mind is already on the 117 emails that are sitting in your inbox. Waiting on a response. Email is usually one of the first things you look at in the morning, and one of the last things you look at at night. It seems impossible to get (and stay) on top of it. Email and collaboration tools have transformed the way we work. Sometimes, it’s for the better: hybrid, asynchronous work on dispersed teams would...2024-05-2122 min
The Mental Offload PodcastMother’s Day Emotional HangoverMother’s Day. It’s billed as the ultimate celebration of the work of mothers. And in a society that often gives so little acknowledgement, this one day takes on big importance: a recognition of how much you’ve given to others throughout the rest of the year. We want the day to be perfect. But so often, it’s a major letdown. A source of strife, even. No, the Mother’s Day hangover isn’t what you get from too many mimosas at brunch (okay, well, that’s one kind of hang...2024-05-1421 min
The Mental Offload PodcastGood Men and Garbage Men: Negotiating the Mental Load at HomeWomen are more aware of the mental load of the household than at any time in the past. The dynamics of domestic labor and parenting have historically been biased. The expectation: women would and should do the work of running the home and raising children. Even for women who work outside the home, the mental load often ends up squarely on their shoulders. Women put in 10 more hours of household labor than men each week (US data) And this impacts their careers. 57% of women feel that their careers are l...2024-05-0732 min
The Mental Offload PodcastWho Says “Me Time” is Selfish?“Put on your own oxygen mask first,” they say. But that’s easier said than done, right?! How much time do you get each day completely for yourself? Add it up: time with no work concerns to attend to, no little humans to take care of. Purely to do as you want… That’s probably some quick math. For most women, the number is small. And women get less than men (thanks, patriarchy!). And for that little bit that we do take, we hear harmful messages that it’s selfish...2024-04-3024 min
The Mental Offload PodcastIs Inbox Zero a Waste of Time?Inbox zero is such a seductive proposition. Inbox zero was popularized by productivity gurus as an efficient approach to email. The idea is that you want to maintain your inbox with zero - or as close to zero - messages as possible. For most people, this becomes a daily metric to track their own productivity. And, I’d argue it’s a vanity metric. It’s seductive because it makes you think you’re being productive, efficient, and valuable at work. But it’s just a veneer of productivity. Inbox zero c...2024-04-2327 min
The Mental Offload PodcastManaging Presentation AnxietyPresentation anxiety. It’s incredibly common, even amongst leaders. There’s that oft-quoted statistic that suggests that most people’s biggest fear is public speaking. And what are presentations, if not public speaking? Even when the scale is small (like leading a team meeting), the stakes rarely feel small. As a leader, you might need to give dozens of presentations a year. In some roles, you might give dozens a week. What’s more, your presentation skills are part of your executive presence. You want to appear confident, calm, unflustered. But ho...2024-04-1630 min
The Mental Offload PodcastDecision ConstraintDecisions, decisions, decisions. We live in a world of plenty…and it’s overwhelming. There are so many options, and so much pressure to make the right choices. And the sheer number of decisions that we need to make in a given week is mind-boggling. Think about the time you spend in an average week researching, analyzing, and getting agreement on options. It’s exhausting. But there is a way to win back some bandwidth and energy, too. It’s the practice of decision constraint. And...2024-04-0923 min
Lifecoach-podden med Anna Wallner#162 - The motherhood penalty with Shawna SamuelAtt kvinnor hamnar i en helt ny situation på många plan när dom får barn är inget nytt. Men hur kvinnor påverkas av dom negativa konsekvenser som är inbyggda i vårt samhälle är viktiga att lyfta och även hur vi försöker jobba oss ur och kompensera på ett privat plan.
Allt detta och lite till pratar jag med Shawna Samuel om idag.
Shawna är coach och just specialiserad på kvinnor med krävande karriärer och familjeliv, som vill skapa balans och undvika den där utbrändheten som lurar runt...2024-04-0847 min
The Mental Offload PodcastSprint WeeksIs your work week best described as a daily grind? Like, the kind of work where you are constantly working at max capacity, only to find yourself…slowly…grinding…down. Most corporate jobs operate with a go-go-go mentality that keeps everyone in a permanent state of exhaustion. This is disastrous for your stamina. And not just at work. The “hangover” of working like this usually carries straight into life at home. Making you feel “wound up” and stressed, and less able to be present and relaxed. You might be tempte...2024-04-0228 min
The Mental Offload PodcastSuperthinkingAlbert Einstein allegedly said, “We cannot solve our problems with the same thinking we used to create them.” Wise words, whether they come from Einstein or not. But how do you actually develop higher-level thinking skills? One technique I use is Superthinking. It puts the amazing power of your human brain as a problem-solving machine onto your biggest challenges, and guides your brain to solve them strategically. Super thinking is a meta-skill. It asks you to observe and direct your own thinking at the same time. But we’re not taugh...2024-03-2624 min
The Mental Offload PodcastWomen Deserve a Mental OffloadWomen tend to disproportionately bear the weight of the mental load. That translates into a “second shift” at home: more hours spent on parenting, housework, emotional caretaking, and more. When it comes to managing that mental load, so often the advice to women is one of two things: Delegate it. Or lower your standards. And while there’s nothing wrong with either of those approaches, that’s not the only way to “offload” tasks. I get on my soapbox a little bit this week, to talk about how the mental load...2024-03-1919 min
The Mental Offload PodcastLeadership Loneliness“It’s lonely at the top”, so the saying goes. Which makes it all the more surprising that leaders rarely discuss the feelings of loneliness that can come as you rise. It’s paradoxical. You’re surrounded by colleagues. You lead a team who look up to you and follow you. And at the same time, it can feel distinctly lonely to be the person standing out in front, making the big decisions. Leadership loneliness isn’t only a problem at the top rungs of business. It can strike any time you’re elevated from b...2024-03-1224 min
The Mental Offload PodcastYour Future SelfImagine if you could sit down with your future self—the version of you who has achieved your wildest dreams, overcome your biggest challenges, and is living your best life. What would that conversation be like? How would it transform the decisions you make today? Last month, we focused on the important relationships you have at home and at work. But there’s one relationship we haven’t talked about. And it’s your most important relationship: Your relationship with your Future Self. This relationship drives major decisions about your career, your fami...2024-03-0523 min
The Mental Offload PodcastExecutive PresenceExecutive Presence. Most leaders know it’s a powerful ingredient for success. It’s that bit of leadership sorcery that allows some to command a room, influence key decisions, and inspire confidence. You might be able to get ahead without it, but I don’t recommend trying! But can you actually develop executive presence? I’ve heard leaders describe it as, “you just know it when you see it.” That may be true. But it’s spectacularly unhelpful. Drawing on the latest research on Executive Presence, we’ll decode the formula for t...2024-02-2725 min
The Mental Offload Podcast3 Keys to Rise in Any OrganizationAre you ready to rise in your organization? Maybe you’re not sure. It’s a topic that can create a lot of ambivalence when you have kids. “I’d love to do more, but I can’t work any harder…and I’m already so drained.” This is a phrase I hear often. The problem is that there are two thought errors that underpin this phrase. First, you might think that rising means doing more. More hours. More deliverables. More meetings. Second, too often it means that you’re overinvesting in d...2024-02-2021 min
The Mental Offload PodcastAnnual Relationship ReviewValentine’s Day is in the air. And whether you consider yourself a romantic or not, let’s do a quick status check on your relationship with your partner. Does your relationship with your partner feel fantastic? Or is it weighed down by a growing list of resentments? Maybe you’d consider your relationship more of an afterthought…something that gets your time and attention once in a blue moon? It’s no secret that kids bring on changes in relationships. Sometimes, those changes are an evolution, a deepening of an important bond with your...2024-02-1323 min
The Mental Offload PodcastHow to Be Your Own PR Person at Work (And Why it Matters)Many high achieving women work by the old adage “just keep your head down and do good work, and you’ll be recognized.” Sometimes the advice comes directly from a mentor or a parent. For others, it’s an implicit to the way a meritocracy is supposed to work. The good girls who do stellar work without making too much of a stink are supposed to get rewarded. Right?! But here’s the unvarnished truth: if you’re doing great work, but no one knows about it…you’re not going to get...2024-02-0626 min
The Mental Offload PodcastWhy Coaching is the New Work PerkMore and more employers are offering coaching as a perk at work. But it wasn’t always this way. 20 years ago, executive leadership coaching was a perk limited to a very small subset of employees: people at the very top, or those leaders who were at risk of failing. And in many organizations, coaching retained that reputation: either unavailable to all but the highest rungs, or remedial instruction that you should be embarrassed about needing. But that’s changing. Coaching is seen as a sought-after perk by employees. Wise employ...2024-01-3024 min
The Mental Offload PodcastCreate a Winning Development PlanMany companies require development planning. But few teach you how to it. In many firms, development is a “tick the box exercise”: you build out a plan, file it away, and pull it out at the next review cycle. Despite your best intentions, development may be an afterthought for you and your team. And yet, you probably realize that continued growth = continued success. So, how do you make sure that your development plan gets the traction it deserves? In this episode, you’ll learn how to avoid the common develop...2024-01-2332 min
The Mental Offload PodcastCreate a System for Goal SuccessIt’s well-known research: merely writing down your goals makes it more likely you’ll achieve them. And yet, writing down a goal is usually not enough to get us to the finish line. What gives?! Yes, writing down a goal is useful. And it’s definitely better than doing nothing. But often, this makes your goal little more than a wish. A nice intention. But not something you actually follow through on. Vision is great. But it’s the execution that really counts. Achieving a goal requires consistent action.2024-01-1617 min
The Mental Offload PodcastGrowth, Balance, and Pivot YearsWhether you’re looking at the business press, or the motivation quotes on Pinterest, you’ll often get a one-dimensional look at what it takes to be successful. “Go for GROWTH!” It’s so ingrained in our culture’s approach to success, that you can feel like a failure if you’re not constantly trying to achieve the Next Big Thing, personally or professionally. I was sitting in my office with a client, who was almost apologetic about her desire to ratchet down the pace as she adjusted to a new baby in the family....2024-01-0917 min
The Mental Offload PodcastNew Year’s ResolutionsThe start of a new year is an invitation to change. You think about what you want to achieve this year. Make a few New Year’s resolutions. As the clock starts midnight, you’re ready to get started: new year, new you. Right? But the statistics tell a depressing truth: most new year’s resolutions fail. In fact, most resolutions are abandoned before January is even over. What’s going on with resolutions? Is there a way to make change in the new year that actually works? In this episode, we’ll explore wh...2024-01-0221 min
The Mental Offload PodcastBEST OF: The Manual, Part 1: "Good Girl" ConditioningIs it possible to thrive in a biased world? It can feel like an impossible task, one where we’re always at risk of failing someone else. Or our own standards. Trying to navigate a world that has soooooo maaaannny rules for how we’re supposed to do things can be utterly exhausting. And thankless. It also leaves many of us as perfectionistic people-pleasers. But where did those rules, standards and expectations come from anyway? In this episode, we break down the process of how we ended up in this state, starting with “good girl” conditio...2023-12-2625 min
The Mental Offload PodcastBEST OF: Momposter SyndromeWhen overachievers become mothers, something strange can happen. And it’s rarely discussed. It’s Mom-poster syndrome. Most people have heard about imposter syndrome. Those feelings of being not good enough, of feeling like a fraud, that can sneak up on us. We mostly think of imposter syndrome in our professional lives. But our inner critic can also come up around our “other” job as mothers. It might hit when you’re expecting, or as a new mom, or at a major developmental transition. Our inner critic can amplify all of our other worries, doub...2023-12-1927 min
The Mental Offload PodcastBEST OF: Mom Guilt is OptionalMom Guilt seems to lurk everywhere. Especially if you’re a working mother. Work long hours? You’re supposed to feel guilty about not being a good enough mother. Missing meetings when your kid is sick yet again? You’re supposed to feel guilty about not being a good enough employee. How to escape from the guilt trap? Is it even possible?! In this episode, we go deep into Mom Guilt, and how to get rid of it. Mom Guilt truly is optional when you learn this approach. What You'll Learn: The root cause o...2023-12-1227 min
The Mental Offload PodcastBEST OF: The 4 Pillars of Work-Life BalanceIn an always-on culture, where work is more and more “greedy” about wanting our time and availability, how can we achieve balance? At the Mental Offload, we’ve created a framework for achieving balance. It has 4 elements, that work together to support – or undermine – your balance. Your time, your team, your systems, and your mindset. Your balance will only be as good as the weakest of these 4. In this episode will talk about how it only takes one “wobbly leg” to throw us off balance. What You'll Learn: The 4 pillars o...2023-12-0525 min
Total Health in Midlife with Elizabeth Sherman151: The Mental Offload with Shawna SamuelEver feel like you're constantly bombarded by societal expectations and pressures, especially as a woman? Well, you're not alone. I recently had an eye-opening chat with Shawna Samuel, the founder of Mental Offload, and we dove into this hot topic, exploring how imperative it is to subtract these pressures to reclaim our time and energy. Shawna's insights on shedding the perennial need to please others, to make space for self-care and personal growth, are just the wake-up call we all need. Navigating the labyrinth of household chores and responsibilities often brings its own set of c...2023-12-0557 min
The Mental Offload PodcastWhen You Can’t Be There For School Events‘Tis the season…for school holiday events. But what happens when those events clash with your work schedule? Whether you’re dealing with multiple events scheduled right in the middle of the workday, a busy season at work that makes taking any time off tricky, or every working mom’s favorite…that last minute notice about a school event, the result is usually the same. You feel terrible. This was doubly the case for a mom in one of my parent circles. Not only could she not make the school event, but as one of the only wo...2023-11-2823 min
The Mental Offload PodcastThink WeeksSometimes, we get so busy on the hamster wheel at work that we lose sight of the longer-term picture. It might feel like it’s impossible to slow the wheel down and catch your breath. But it’s necessary if you’re in the world of knowledge work. Being strategic at work requires us to slow the hamster wheel down to a comfortable jog from time to time. This allows you to see the bigger picture and set strategic direction. One technique for doing this: plan regular Think Weeks. Think w...2023-11-2122 min
The Mental Offload PodcastHoliday Overwhelm‘Tis the Season. Fall is a holiday time in so many cultures: Halloween, Diwali, Thanksgiving, Chanukah, Christmas, Kwanzaa, New Year’s…they’re all on the calendar. But whether you’re celebrating one holiday or several, there’s so much extra stuff to take care of. Hosting relatives, parties, religious gatherings, cooking, shopping, decorating…It’s all packed into a short spurt of time, and it’s overwhelming! Holidays are high pressure for working moms. Each holiday is its own deadline, along with a new to-do list, and you somehow have to find a way to manage it on to...2023-11-1414 min
The Mental Offload PodcastThe Hidden Benefits of Anxiety at WorkAnxiety at work usually seems like a problem to be managed. Or even a crisis. Definitely something to get rid of. Especially when your anxiety has you sweating over your upcoming meeting. Or has work living rent-free in your brain around the clock. But, is anxiety all bad? Work from Morra Aarons-Mele (author of The Anxious Achiever) asks us to rethink anxiety. Data suggest that leaders disproportionately grapple with anxiety. Why is this the case? And does anxiety have important benefits for us? What You'll Learn: Anxiety ca...2023-11-0724 min
The Mental Offload PodcastFirst World ProblemsWe’re living in a fraught time. The nightly news is filled with calamities, on every continent of the planet. In the face of so much turmoil in the world, women hesitate to speak about their own struggles at home and at work. We self-deprecatingly tell friends that we’ve got “first world problems”. Women tell me they’re ashamed to even complain about feeling overwhelmed at home, or undervalued at work, because “it sounds so privileged”. This sets up an unhelpful hierarchy: problems worth caring about (the “big stuff” going wrong in the world...2023-10-3111 min
The Mental Offload Podcast4 Performance Review MistakesAlmost no one loves a performance review. Even top performers can feel dread in the face of an upcoming review. Performance reviews will amplify our insecurities and leave us ruminating on our perceived shortcomings. We know that these reviews can be make or break moments for raises, promotions, and more. And yet, we’re rarely given transparent, direct advice on how to approach this important career conversation. Some women deal with this by trying to put their head in the sand until review season is over. Others end up anxious and on edge, unable to stop...2023-10-2429 min
The Mental Offload PodcastManaging UpDoes the idea of “managing up” make you squirm? Some people mistake it for a sort of “dark arts” of the leadership world. A way that bad leaders can make themselves look better, and get ahead. But smart women know that managing up is an essential skill for all leaders. The problem? It can make you deeply uncomfortable. It might feel like pointless office politics, or bring up a lot of anxiety over whether you’re doing it “right”. But managing up doesn’t have to be difficult or scary. And when done well, it...2023-10-1727 min
The Mental Offload PodcastMain Character EnergyFrom Barbie to Beyoncé to T. Swift, something’s been brewing. This was the summer of women creating massive success. Generating billions of dollars of success. But the financial success isn’t the only common denominator. What do these women have in common? Comfort playing on the world’s biggest stages, certainly. Comfort with playing big, period. Call it Main Character Energy, if you want. But mere mortals are down here worried about whether we’re playing too big. Whether others will judge us as too much if we embrace our role as l...2023-10-1015 min
The Mental Offload PodcastAre We Having Fun Yet?Fun. 3 letters that strike fear in the bones of most high-performers. We’re told that fun is fluff. Fat to be trimmed from your schedule. So any fun that we do have in our work days leaves us feeling guilty and unproductive. Unless it’s having fun with our kids, in which case we feel guilty for not having enough of it. Eliminating fun seems like perfectly rational advice for getting more done. And it does work in the short term. But in the long term? It backfires spectacularly. I...2023-10-0328 min
The Mental Offload PodcastA Balanced “Time Diet”Feeling stretched in all directions? Like there’s not enough time for work or for family? You’re not alone. But modern productivity methods end up offering “solutions” that dig you deeper into the hole. Encouraging you to just keep cutting all the “unproductive” time from your calendar, to make more time to grind it out at work and in life. In this episode, we’ll introduce the concept of the “time diet”: the varied types of activities that should fill the 24 hours on your “plate” each day. When we cut certain activities out of our diet, we sta...2023-09-2523 min
The Mental Offload PodcastDisordered Ways of WorkingDo you ever find yourself striving for peak productivity, only to end up feeling drained and overwhelmed? Do you ever dream of a work culture that seems to value hustle and busy-ness? Do you find saying you need to stop multitasking as you’re multitasking? Uncover the productivity habits that may be secretly sabotaging your success. Discover 6 of the biggest disordered ways of working (yes, you know multitasking isn’t your friend), and the hidden costs of indulging in them. might be holding you back. We'll also expose the myth of constant 'busy-ness' and share prove...2023-09-1927 min
The Mental Offload PodcastThe Motherhood Penalty Is RealThere’s a predictable phenomenon that happens in the workplace when people become parents. Mothers get penalized, both in salary and opportunities. Meanwhile, fathers get rewarded. It’s structural bias, and it hits women hard. The wage gap turns into a chasm, and it can have a staggering impact on women’s careers and self-worth. In this episode, we’ll unravel the staggering truth about the Motherhood Penalty at work. And while it might feel hopeless to think you can succeed on such a biased playing field, we’ll investigate how you can reclaim your power and w...2023-09-1222 min
The Mental Offload PodcastThe Shut Down RoutineFor mothers in the paid workforce, the end of the workday can feel like your personal witching hour. Whether you’re scrambling to finish up those last things – and working later than you’d like – or getting pulled into a second shift of work after your kids’ bedtime, the result is the same. Work feels like it’s always on your mind. Even when you’d like to be present with your family. Having a “shut down” routine is a secret weapon I’ve developed that pays dividends at work and at home. The shut down routin...2023-09-0528 min
The Mental Offload PodcastA Perfect Morning RoutineHaving a solid morning routine is important for increasing productivity and reducing stress. Most leaders try to thoughtfully optimize their morning routine to enhance their job performance. And having a solid, streamlined morning routine can make the difference between calm and chaos. But do you really need a complex, multi-step routine for peak performance? Thinking that we do keeps busy, high achieving moms feeling like failures. Or waking up before the crack of dawn to try to fit it all in. So, let’s debunk some myths about morning routines. And buil...2023-08-2925 min
The Mental Offload PodcastThe Mental Load of Back-to-School PrepAs summer winds down, back to school season is winding up. And with it comes so. much. to. do. It’s not just the clothes to buy, backpacks to prepare, and lunches to remember to pack. It’s mental, emotional, and actual labor. It’s rarely straightforward. And it often falls on mothers. All of the planning and moving parts can make back-to-school prep a tricky and stressful time. While you can’t erase the fact that it’s a major transition, you can lighten the mental load with some savvy planning. What You...2023-08-2233 min
The Mental Offload PodcastWorking Mothers Need a Room of One’s OwnSummertime. It is the best of times, it is the worst of times for working mothers. If you’re not lucky enough to live in a country that takes childcare seriously, it lays bare the gaps in our caregiving infrastructure. And who steps in to fill in those gaps? Usually, it’s a woman. And most workplaces aren’t as flexible as we need them to be. On top of that, many of us have a vision in our head of what summer is supposed to be: calm, carefree, magical. Ideally, with present and ava...2023-08-1519 min
The Mental Offload PodcastSeason Two is Coming!Our culture tells women that their most important role in life is as a mother. But too often, the expectation is that we’ll do it all, without support. That leaves those of us with a career and a family at a crossroads: feeling like we need to choose between our families, and our ambition…and, so often, doing this in workplaces where we need to navigate gender bias at the same time. The Mental Offload here to challenge the narrative that working mothers can’t be successful. I’m Shawna Samuel, the host of the Mental Offload P...2023-08-0802 min
The Mental Offload PodcastHow to Take a Real Summer BreakSummertime, and the livin’ is…easy? It’s supposed to be, but around the world, toxic productivity culture and late-stage capitalism are conspiring with a message for employees: don’t relax too much, okay? These messages are subtle, but the impacts aren’t. We’re sitting on record numbers of unused vacation days, and those who do take off are still feeling pulled to keep an one eye on their work projects. And yet, almost no one believes this is a good thing. There’s widespread acknowledgement that we want more time off, more ability to disconnect...2023-07-0423 min
The Mental Offload PodcastThe Two BillionairesYou might think that when you finally get that promotion, get your dream house perfectly set up, or have that magic number in your bank account, you’ll be set. Not only will you have achieved a big goal, but you’re sure you’ll feel better, too! Perhaps you think you’ll feel more confident, more secure, more fulfilled… I used to think that, too. And then, I had dinner with two billionaires, who could not have been more different from each other. They taught me an important truth: that reaching your biggest an...2023-06-2721 min
The Mental Offload PodcastPeople vs. Process ProblemsAt work, we’re often faced with difficult colleagues. Someone whose way of approaching big decisions (or the smallest email), leaves us feeling frustrated, or downright annoyed. Sometimes it’s not just one individual, but a whole division’s way of doing things. It might make us question whether the senior leadership is aware of – or cares about – the chaos we’re left to navigate below. When you’re butting heads at work, most problems seem like “people problems”: if our colleagues would just stop being so difficult, we could get our work done so much more easily.2023-06-2020 min
Perimenopology34. Perimenopause in the Workplace: A Conversation with Executive Leaderhsip + Productivity Coach Shawna SamuelIn this episode, I am sharing my interview with my colleague Shawna Samuel - who is a feminist executive leadership and productivity coach. She and I met when we were both studying with Kara Loewenthiel in the Advanced Certification in Feminist Coaching.
She sent me a note a few months ago to ask about coming on the podcast to talk about perimenopause in the workplace and it was an IMMEDIATE YES for me! This is a topic that I haven't spoken on yet because the truth is that I have never had a corporate job. In my...2023-06-1538 min
The Mental Offload PodcastMomposter SyndromeWhen overachievers become mothers, something strange can happen. And it’s rarely discussed. It’s Mom-poster syndrome. Most people have heard about imposter syndrome. Those feelings of being not good enough, of feeling like a fraud, that can sneak up on us. We mostly think of imposter syndrome in our professional lives. But our inner critic can also come up around our “other” job as mothers. It might hit when you’re expecting, or as a new mom, or at a major developmental transition. Our inner critic can amplify all of our other worries, doub...2023-06-1324 min
The Mental Offload PodcastCan AI Erase the Mental Load?Unless you’ve been holed up under a rock, you’ve probably heard about ChatGPT, and the coming artificial intelligence (AI) revolution. This month alone, ChatGPT (and its AI cousins) have been in the headlines for their uncanny abilities to write a term paper or have a good approximation of a human conversation. What might happen if we asked AI tools to help us solve for some of the mental load? From meal planning to summer camp scheduling to figuring out travel plans, we’ve been putting AI to the test. AI has p...2023-06-0619 min
The Mental Offload PodcastDealing with Haters at WorkHaters. I don’t know anyone who wants to have one at work. Some seem to be content to just make your day-to-day unpleasant, while others seem hellbent on undermining an initiative you’re leading…or discrediting you. Dealing with a hater can range from frustrating to terrifying. “They’re just jealous, ignore them!” or “keep working hard and they’ll see how great you are,” are okay strategies for the schoolyard. But this advice is unhelpful, and sometimes even damaging, in the working world. Having haters at work doesn’t mean you’re failing. In fact, a...2023-05-3027 min
The Mental Offload PodcastHow to Prevent BurnoutWomen are burned out, stressed out, and still trudging along. When the pandemic hit in 2020, the hope was that the struggles would be temporary. But three years on, many women are still living in survival mode. We can’t get ahead as long as we’re living this way. But our workplaces, our partners, and our society hasn’t gotten the memo. And the truth is, many working mothers don’t fully understand how burnout creeps in – let alone what to do to prevent it. We need more than self-care and a hot bath in or...2023-05-2325 min
The Mental Offload PodcastAre You Working On Your Job, or On Your Career?What will the next step in your career look like? Does the question itself make you want to sweep the whole issue under the rug? Or maybe you’ve been told that if you just keep your head down and work hard, someone will notice and you’ll get the recognition you deserve. This can set you down a dangerous path. One were you keep putting more effort, more time, more energy into your current job…and avoid thinking about the bigger picture: your career trajectory. Let’s talk about playing the long game: wher...2023-05-1621 min
The Mental Offload PodcastThe Manual, Part 2: RelationshipsPartners who don’t do as much as we’d like. Colleagues who seem downright antagonistic. The friend who forgot to text on our birthday. Sounds like a recipe for frustration, resentment, and hurt feelings. But it doesn’t have to be. Patriarchal and cultural socialization shape a set of rules for how others should treat us. We end up carrying this into our relationships at home and at work. And it rarely serves us up something more than disappointment and anger. But when you learn to recognize your relationship manuals, you’ll have a secret w...2023-05-0828 min
The Mental Offload PodcastThe Manual, Part 1: "Good Girl" ConditioningIs it possible to thrive in a biased world? It can feel like an impossible task, one where we’re always at risk of failing someone else. Or our own standards. Trying to navigate a world that has soooooo maaaannny rules for how we’re supposed to do things can be utterly exhausting. And thankless. It also leaves many of us as perfectionistic people-pleasers. But where did those rules, standards and expectations come from anyway? In this episode, we break down the process of how we ended up in this state, starting with “good girl” conditio...2023-05-0222 min
The Mental Offload PodcastWhy You Need a CEO Mindset (Even if You're Not a CEO)You’ve probably heard that it’s important to have a “good mindset”. And you may think that means having a growth mindset or a “positive mindset”. And these are important. But when it comes to balance, what’s even more powerful is a CEO mindset. This doesn’t mean that CEOs are some sort of universal role model, or even a role that we all aspire to hold. But let’s not throw the baby out with the proverbial bathwater. We’ll separate the instructive bits of how CEOs think, from the parts to leave behind, and we...2023-04-2519 min
The Mental Offload PodcastDeveloping Failproof SystemsIf you lead a busy life, you know that having organized systems is critical. When you have solid systems in place, life runs smoothly. But when you don’t have the right systems in place, life can quickly get chaotic and overwhelming. Systems are one of the 4 Pillars of Work-Life balance, because you will only be as successful as your systems. Even the most disorganized people have systems in place, it’s just that their systems aren’t very useful or efficient. And even if you consider yourself pretty organized, you’ll want to dive in...2023-04-1834 min
The Mental Offload PodcastLeverage Your Team (and Stop Doing it All)Have you ever found yourself looking at the unfinished projects around your house and thinking “if you want a job done right, you need to do it yourself”? Or maybe it happens at work, when a direct report sends back the document with errors for the second time, and you choke back your frustration, as you wonder why they can’t seem to run their own spell check? Overachievers usually ARE able to do things better, faster, and more easily than others around them. But that also can leave us doing it all – and exhausted and resentful, too....2023-04-1120 min
The Mental Offload PodcastWhy You’re Not Getting More DoneMost working mothers know this truth: you need to be on top of your time if you want to be making the biggest impact you can. But with only 24 hours in a day, what tends to get squeezed? All time for ourselves. But here’s a truth that we’re NOT told: not all time management “problems” are not always caused by poor time management practices. In this episode, we look at the root causes of time management problems. Whether you’re overwhelmed looking at your to-do list, constantly putting off important project, or find yourself sn...2023-04-0427 min
Lifecoach-podden med Anna Wallner#111 - Why sleep is the next feminist fronteir med Shawna SamuelSover du tillräckligt? Som kvinna är vår gissning nej. Idag pratar vi om sömn och varför det är en viktig feministisk fråga och hur vi kan underlätta för oss själva.
OM SHAWNA: Shawna Samuel är en executive coach för kvinnor som vill balansera krävande ledarskapsroller med ett hektiskt familjeliv. I sin praktik, The Mental Offload, arbetar hon med kunder över flera sektorer (företag, akademi, entreprenörskap) för att hjälpa dem att ta sitt ledarskap och sitt liv till nästa nivå.
Hon har...2023-04-0346 min
The Mental Offload PodcastThe 4 Pillars of Work-Life BalanceIn an always-on culture, where work is more and more “greedy” about wanting our time and availability, how can we achieve balance? At the Mental Offload, we’ve created a framework for achieving balance. It has 4 elements, that work together to support – or undermine – your balance. Your time, your team, your systems, and your mindset. Your balance will only be as good as the weakest of these 4. In this episode will talk about how it only takes one “wobbly leg” to throw us off balance. What You'll Learn: The 4 pillars of balance, and why...2023-03-2822 min
The Mental Offload PodcastWhen Gratitude is B*******Gratitude. It’s touted as the solution for so many of the ills of modern living. And the promise is a good one: more contentment, more mindfulness of the good things (and good relationships) in our lives. Sounds wonderful, right? Except when it’s used as a way to paper over our legitimate complaints, unfairness and bias, or disparities in the mental load. There’s a whole industry built on gratitude practices. But in this episode, we look at where it also becomes a tool of patriarchal control and self-gaslighting. A way of tellin...2023-03-2121 min
The Mental Offload PodcastYour Highest and Best Use (Lessons from Tiffany Dufu)If you’ve achieved big things personally or professionally, chances are you’re highly competent. And although this is a major asset, it can also be a trap. Have you ever been told that you “don’t seem like she needs help”? Or heard that your high standards are the problem? This is common for Overcompetent women: high-achievers who do things to a higher standard than most people. And so they often find themselves doing it all by default. In this episode, I look at an important lesson from the work of Tiffany Dufu, thought leader, star...2023-03-1413 min
The Mental Offload PodcastSleep is the Next Feminist FrontierIn the throes of parenting, it might seem normal to be sleep deprived. Many of us say we need more sleep, but aren’t getting it. And it may seem like there’s no way to get more…unless we start to shortchange our “me time”. In some households, that might look like general sleep debt, affecting all adults in the household. In others, it opens up the start of household inequality, where you’re chronically getting less rest than someone else. But we know sleep deprivation will tank your performance faster than you can say “white no...2023-03-0718 min
The Mental Offload PodcastBuilding a Personal Board of AdvisorsWho do you turn to for career advice? Some people turn to friends outside of work, others put all the responsibility in the hands of their leaders. These might seem like solid options they can think of as they consider their professional development. But it’s important to understand the limits of how friends (and peers) can support us in our development. And we need to be mindful not to treat a boss as a “work parent”, setting up a relationship that doesn’t help their career development. But as unhelpful as those common dynamics are, even...2023-02-2825 min
The Mental Offload PodcastThe Home TeamThere’s that old adage that “behind every successful man, stands a great woman.” But behind every successful woman stands…what exactly? In most cases, there’s a team. And while more women are open about this than they were in the past, women are still absorbing messages that the “ideal” is one that leaves them doing it all. Time to turn down that noise. In this episode, you'll learn: How the nuclear family model does NOT help women Math vs. Drama about the mental load and help at home, and how...2023-02-2130 min
The Mental Offload PodcastPrioritiesWho doesn’t have too much to do these days? There's usually too much stuff coming in for the 24 hours in a day. That can lead us to try to “just do it,” trying to power our way through our to-do list. In this episode, we discuss why an “order taker” approach to getting things done usually backfires - leaving us exhausted and spread too thin. And why setting better priorities is the key to operating both strategically and effectively. We’ll also look at what successful people do differently when it comes to priorities, and we’ll br...2023-02-1430 min
The Mental Offload PodcastLeading Thru Layoffs (And Other Bad News)How do you lead others through a time of layoffs, reorganizations, and end of year reviews? And how can you better support colleagues who may have just gotten the most difficult work news of their lives? Is there a “right” way to lay off an employee? Or to deliver a challenging performance review? Sometimes as leaders, we need to deliver bad news to good people. And we're often not given the guidance and training we need to do it well. These are challenging conversations to lead. But there are ways to lead others – and ourselves – with com...2023-02-0726 min
The Mental Offload PodcastImposter Syndrome & Growth DiscomfortWhat is imposter syndrome? And why does it seem to disproportionately affect high-achieving women? When we’re thrown into something new, whether by choice or by chance, it’s natural to have some self-doubt. But sometimes the voice of those doubts can become way too loud for comfort. Women are more likely to grapple with Imposter Syndrome, and are often told we need to “fix it” in order to become more effective leaders. The standard advice is to “fake it ‘til you make it,” which might help us appear confident on the outside, but does nothing to quel...2023-01-3130 min
The Mental Offload PodcastMom Guilt is OptionalMom Guilt seems to lurk everywhere. Especially if you’re a working mother. Work long hours? You’re supposed to feel guilty about not being a good enough mother. Missing meetings when your kid is sick yet again? You’re supposed to feel guilty about not being a good enough employee. How to escape from the guilt trap? Is it even possible?! In this episode, we go deep into Mom Guilt and shame, what causes it, and how to get rid of it. Mom Guilt truly is optional when you learn this approach. 2023-01-2424 min
The Mental Offload PodcastAmbition: Leaning In, Opting Out, and Career ConfusionCorporate leaders would tell you that women "lose" their ambition once they have children. The solution they offer: women need to lean in! The only problem with that narrative? That crisis of ambition is…largely a myth. Some women opt out, but many feel forced out. And some are stuck in a state of analysis paralysis about how to proceed. It’s time for some real talk about women’s ambition and the biases that create the “ambition penalty”. And we’ll cover how feminist women can grapple with ambition, and frame career decisions when motherhood comes into the mix.2023-01-2431 min
The Mental Offload PodcastHaving it All?In many corporate environments, our days can feel like whack-a-mole: overscheduled, overstretched, too much time in meetings to tackle the important work. Add kids to the mix, and it can feel like there’s no way to win. Is the idea of "having it all" a mirage, a dream that can never be attained? We’ll confront the structural and cultural changes that are obstacles on the path to having it all. And explore how it might still be possible to overcome them. 2023-01-2420 min
The Mental Offload PodcastIntroducing The Mental Offload PodcastThe Mental Offload is here in podcast form! This is the podcast for women who want to excel as leaders without sacrificing a fulfilling family life. In the trailer, you’ll hear about upcoming episodes tackling ambition, Mom guilt, and imposter syndrome. Hosted by Shawna Samuel, Yale MBA and Certified Feminist Coach.2022-12-1302 min
The Confident Coaches Podcast$25K in a Quarter with Shawna SamuelAre you ready to finally end the story that all your successes are a fluke? My client and Advanced Certification in Feminist Coaching sister Shawna Samuel did exactly this and she's here to dive into how we’re reforming and unwinding the socialization we’ve been fed to create amazing new results in life and business. Get full show notes and more information here: http://www.amylatta.com/1362022-06-141h 09