The Mental Offload Podcast

Hosted by Shawna Samuel

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136

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Jun 2026

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About the show

The Mental Offload podcast is the podcast for women who want to excel as leaders without sacrificing a fulfilling life. Whether you're struggling with imposter syndrome and perfectionism at work, mom guilt, or the overwhlem of the mental load of parenthood, the Mental Offload podcast offers both evidence-based strategies and real-world strategies for high-achieving women. Combining business leadership, feminism, and coaching tools, we'll have important conversations about passions, priorities, perseverance and power. Hosted by Shawna Samuel, Yale MBA and Certified Feminist Coach.

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June 16, 2026Episode 13529 min

Pressure and Burnout in the Age of AI

A core promise of AI adoption in the workplace: get more done, and free up time. So why, then, do so many of us feel more underwater than ever? It's not your imagination. And it's not because you "need to use AI better." New research out of UC Berkeley came to this stark conclusion: "AI isn't reducing workload. It's intensifying it." It's not apparent at first. Usually, there's a honeymoon period, where people are getting a lot out of AI adoption…and then, the hidden costs start to show up. It's leading a lot of workers right into burnout. And in a demanding leadership role, the pressure has an extra edge: you're often expected not only to use AI in your own job, but to help define and lead others to use it well. Even in spite of any personal reservations you have about the technology. In this episode, I get into the specific pressures of the AI age, how it's changing the day-to-day of jobs, and how to lead through it all without burning yourself out in the process. What You'll Learn: The 2 different pressures that come with AI The hidden costs of AI adoption that leave you exhausted AI habits that undermine productivity (and how to win it back) The best burnout-protection measures to adopt now Whether you love AI or hate it, whether your company is pushing AI adoption or not, these are the strategies you'll want to know about now. For more information, visit The Mental Offload.

June 2, 2026Episode 13426 min

Is Remote Work a Trap?

In many companies, there's a shift away from remote work. Leaders continue a push to "return to the office". And for many working mothers, that's not good news. Because remote work is more than a perk. In many cases, it's the thing making a demanding career compatible with home life. It's how you manage school pickup without panic. How you stay in a high-pressure role without outsourcing your entire life. How you plug the gaps in a society that assumes there's a parent at home. And yet, while remote work can keep you in the career game…it can also be a new, lower, glass ceiling for women. Why? Well, many organizations still reward visibility more than output. So being remote too often means you're "out of sight, out of mind". I'm not trying to imply that remote work is bad. Or that the answer is to just "lean in" and go back to the office. You can successfully grow your career while being remote. But you need to be savvy, knowing the rules you're playing by are a bit different. In this episode of The Mental Offload Podcast, I explore the question of why women are still expected to absorb the costs of workplace flexibility individually. And we unpack the hidden "remote tax" many women are paying, and how to protect your advancement if remote work is part of your career strategy. What You'll Learn: Why 90% of CEOs are stuck in an "anti-remote" mentality How to calculate the "remote tax" on your career How do you know if an organization truly supports (versus merely tolerates) remote workers? Specific strategies to maintain visibility, influence, and career momentum while remote For more information, visit The Mental Offload.

May 19, 2026Episode 13330 min

4 AI Mistakes that Will Hurt Your Career

A client of mine recently raised some thoughtful concerns about her company's AI rollout. Her boss's retort was firm: "You need to get on board the AI train. It's already moving." And there it was. The thing so many women in leadership roles are quietly navigating right now: the pressure to perform enthusiasm around AI. Even when your actual leadership instinct is to ask the smart, hard questions. So this week on the podcast, I'm talking about the tactical side of leading in the age of AI. Because honestly, the pressure is real. And the pressure becomes anxiety. Anxiety becomes urgency. And urgency becomes a high stakes mis-step. Women in demanding jobs are getting hit with a brutal mix of expectations right now: stay current, move fast, embrace new tools, don't look resistant, don't look outdated, don't get left behind. Meanwhile, the unspoken rules of what makes you valuable in the age of AI are changing underneath our feet. So it's crucial that we talk about what really matters for your credibility, positioning, executive presence, and career trajectory right now. (Especially if you're operating at the director and above level.) Because I'm already seeing women accidentally undermine their expertise in an effort to seem relevant in the age of AI. And some of the advice floating around LinkedIn right now? Highly questionable. What You'll Learn: The two types of pressure that lead to career mistakes Do you need an AI certificate on your resume? What should you NOT to do when updating your resume? The gendered (and ageist) double bind that can hit women who express skepticism around AI 3 ways to position you as a leader in the age of AI, no "fake cheerleading" involved If you've been feeling pressure to "keep up" with AI while also trying to protect your credibility, your sanity, and your career positioning…you'll want to queue this up today. For more information, visit The Mental Offload.

May 5, 2026Episode 13220 min

The Tyranny of Expectations

You already have the right degrees. A good job title. A salary that took years of relentless effort to earn (even if it's a fraction of what you're worth). By any measure, you are someone who is successful. And yet, somewhere between the school run and the performance review and the meal you planned on making from scratch, there's a nagging voice that you're still…failing. Lots of people will offer you "mom hacks" so you can do better. I think that's just a band-aid to cover the real issue. We spent decades becoming experts at something we were never fully conscious of: reading a room and then acing it. We didn't just study hard. We studied what was expected. And we delivered. The right extracurriculars. The right opportunities. The right responses in the right meetings. We became fluent in how to measure up to other people's definitions of success. And then, kids enter the picture. Suddenly, the existing expectations didn't go anywhere — but a brand new set landed on top of them. An unwritten job description nobody handed you, with metrics nobody explained, and performance reviews happening constantly: at school pickup, at the pediatrician, in your own head at 11pm. It can feel like a recipe for failing at everything. The question worth sitting with (and the one this week's episode is built around) is this: How many of the expectations you're currently meeting did you consciously choose? And how many did you simply inherit and absorb? In this episode of The Mental Offload Podcast, we're getting into all of it. What You'll Learn: Why so much of what high-achieving women call "drive" is actually sophisticated compliance — and what changes when you finally see the difference The sociological concept that names exactly what happened to your bandwidth when you became a mother (and why it was never your fault) A practical three-question framework for auditing which expectations deserve your time and which ones you were never obligated to meet in the first place The crucial distinction between guilt and regret — and why learning to tell them apart might be the most liberating thing you do this year For more information, visit The Mental Offload.

April 22, 2026Episode 13122 min

Hobbies are not Optional

If you're balancing a big job and small kids, your time likely falls into three categories: Work. Family. Keeping it all running. Work deadlines. School logistics. Laundry. Groceries. Emails. Exercise. Trying to sleep enough. Maybe squeezing in something that technically counts as self-care. Your days are often overstretched. But they're productive. Responsible. When was the last time you did something purely because it was…fun? Not because it helped your kids or family. Not because it improved your career. Not because it was 'good for you.' Just because you enjoyed it? Now, if you're balking at the question, you get exactly why the notion of taking on a hobby seems so radical. It's not because you don't have interests. It's because somewhere along the way, many of us absorbed the notion that our time should always be in service of something or someone else. If we have an extra hour, we feel pressure to use it "well." Exercise. Healthy meals. That class that could help at work. Organizing that embarrassing closet. A hobby might sound… indulgent. In this week's episode of *The Mental Offload Podcast*, I make the case that hobbies are not indulgent at all. In fact, they might be so strategic that they're worth bumping some other things from your schedule. Because here's the reality: Most of your day drains energy. A hobby is one of the few things that can give energy back. And that matters more than we tend to admit. What You'll Learn: Hobbies and 'self-care' are not identical Why we feel like we "can't afford" to have hobbies (and why you can't afford not to have one) The energy ROI on hobbies A simple assignment to help you reintroduce fun into your week If "me time" currently feels like a guilt-ridden addition to your overflowing to-do list (or just a long-lost memory from your pre-kids days) this episode is a must-listen. For more information, visit The Mental Offload.

April 6, 2026Episode 13030 min

Awkward Networking (and How to Fix it)

When you hear the word "networking," do you feel yourself cringe a bit? Maybe you feel awkward networking. Or maybe you tell yourself "I don't have time for networking", although deep down you know you're avoiding it. Most of the working moms I talk to don't actually hate networking. They hate what they think networking requires of them. Pushy. Fake. Transactional. Needing to pretend how confident and awesome you are (even when you're feeling stuck at work). Here's what I want you to know: that version of networking? It does not work anyway. And more importantly, there is a better, more authentic way to network. In this week's episode, I'm sharing a completely different framework for building career relationships -- one that works for introverts, works for busy women with zero spare hours, and doesn't require you to cold-DM strangers or show up to awkward events clutching a stack of business cards. I'll be honest with you: I've watched brilliant, accomplished women stall their own careers because they were waiting until they "had something to offer" before reaching out. Or waiting until they had a clear plan. Or waiting until things calmed down. This episode is for anyone who has ever been in that waiting room. What You'll Learn: Why transactional networking backfires The two biggest networking mistakes I see ambitious women make (and how to recognize if you're making them) A simple three-pillar framework for building real, career-boosting relationships without the ick factor A practical way to get started, even when you have zero time for networking This one is worth carving out 20 minutes for. I promise you will think about networking differently by the time it's done. For more information, visit The Mental Offload.

March 24, 2026Episode 12948 min

Negotiating While Female

You're doing the job. Delivering results. And yet, when it comes time to ask for more, there's a lump in your stomach. Whether it's salary, flexibility, or even your day-to-day workload, the conversation suddenly feels…tricky. You don't want to come across as difficult. You don't want to alienate an ally. You don't want to push "too far." So you soften your ask. You apologize for even asking. Or you don't ask at all. This is one of the most important (and least talked about) dynamics I see with women, even in senior corporate roles. And let's keep it real, it's not only in the boardroom. We bring the same fears to negotiating with our partners at home. Because negotiation isn't just something that happens once a year in a performance review. It's happening every day. In how your workload expands. In what meetings you're expected to attend. In how available you're assumed to be. In how much of the mental load you agree to carry. And the frustrating reality? Many of the typical negotiation tactics do not work the same way for women. (Ever had a male partner or colleague advise you to "just march in there and tell 'em 'no way'?!?!...Um yeah, do not take that advice, please.) In this week's episode, I'm sharing a conversation I had with Gerta Malaj and Alex Choi on the Soft Power podcast, all about the traps of negotiating while female—and how to navigate these moments with a clear strategy and strong confidence. We talk about how to advocate for what you want—whether that's higher compensation, more flexibility, or simply a more sustainable way of working—without feeling like you're putting your reputation on the line. And we get into the small, everyday boundaries that matter just as much as the big ones. Because, at its heart, negotiation is simply the ability to communicate your desires in a way that reflects your value and respects your relationship. And lands with the person across from you. If you've ever walked away from a conversation thinking "I should have said something," this episode is for you. What You'll Learn: Why saying no is a leadership skill—and how to use it without damaging relationships How working across cultures impacts negotiating skill A simple shift that helps you position your requests and boundaries as business value How typical negotiation tactics often backfire on women (and what to do instead) What to do in the moments when you feel pressured to say yes For more information, visit The Mental Offload.

March 10, 2026Episode 12822 min

Managing Life Admin

Life admin. It's one thing no one can escape from. Even in the busiest seasons of work and life, you can be sure that someone, somewhere, has another form they need you to fill out. I stopped counting one day last week after twelve emails came through. All from different sources: School. Sports teams. Doctors. Taxes. I even got a nudge about a yoga class I signed up for in an attempt to offset some of my mental load. Cue Alanis Morrisette: isn't it ironic?! One part of the unpaid labor in most households: life admin. As it piles up, it doesn't just clutter your calendar. It clutters your mind, too. Some people avoid it, until they're drowning. Others end up in a permanent game of whack-a-mole, trying valiantly to stamp it out (only to feel defeated by the next incoming email). You may not be able to anticipate every incoming request. But you can design smart systems that help keep you afloat. This week on The Mental Offload, I lay out 3 ways to proactively stay on top of life admin — without dedicating your whole Sunday to a spreadsheet. We'll talk about options to keep you on top of things, and also free up your mental space. Whether you're the default organizer in your home or simply tired of feeling behind, this episode will show you how to reclaim control. What You'll Learn: Why life admin creates so much additional stress, especially for 'planners' 3 systems for dealing with life admin (there's one for your style) A decision filter to help you know when to delegate For more information, visit The Mental Offload.

February 24, 2026Episode 12731 min

Reverse Engineer Your Annual Review

If you recently had your 2025 annual review, you're probably in one of three places: You're relieved. You're frustrated. Or you're thinking, "what do I have to do to get the recognition I deserve?!" Maybe you worked your butt off…only to be met with a "meets expectations" rating. Maybe you were told you're "an asset to the team" and "a real team player" — but the raise made you feel like a bit player. Or you walked out with good news, but it came at the cost of deep anxiety and overwork. What I've seen over and over as a coach is that annual reviews don't reward effort. They reward memorable impact. And in most corporate environments, the bar gets raised every year. Reliability becomes baseline. Over-functioning becomes the expectation. Good performance is simply table stakes. If you want a strong year end review this year, you cannot simply work hard and hope for the best. (Well, you can do that. But it won't guarantee you the strongest results.) In this week's podcast episode, I'm breaking down how savvy women reverse engineer a fantastic annual review. Starting in Q1, as goal setting is underway. This is not about working longer, harder hours. It's not about turning yourself into a self-promoter. It's about making a few key decisions now that will shape your year. So that you're not left scrambling and sweating at year-end as you try to cobble together a self-assessment that lands you the ratings and recognition you deserve. Your 2026 review is already being written. The question is whether you're shaping it. What You'll Learn: Why "work hard and you'll be rewarded" is a fairy tale What's missing if you're an under-rated hard worker Strategic steps to take as you commit to 2026 goals If you're in goal-setting mode right now, this is the episode to listen to if you don't want to be overworked and overlooked in 2026. For more information, visit The Mental Offload.

January 27, 2026Episode 12623 min

What's Your Word of the Year?

I'll be honest, I've never found much success with New Year's Resolutions. And I know I'm not alone - most resolutions get abandoned by this point in January. So, what can you do if you love a good goal, but the idea of resolutions feels…tired. There are seasons when ambitious, detailed goal planning feels energizing. And there are seasons when it feels completely disconnected from reality. When your energy is limited—by health, parenting demands, work pressure, or just life—you don't need a longer list. You need clarity. You need direction. And you need simplicity. That's where a Word of the Year comes in. In this episode, I share how one word can shape your approach to work, leadership, and family life – even if you've got real constraints, real unknowns, and limited time. This episode isn't about "manifesting your goals" or creating the perfect plan. It's about defining a simple north star that keeps you aligned with your values. Especially when you're tempted to push past your limits. If you're balancing a big job and small kids, you don't need more pressure or a more detailed plan in order to reach your goals. You need something simpler. And the surprising part? A simple word can help you on track to achieve big goals. What You'll Learn: Why traditional goal-setting often fails in full, complex seasons of life How to choose a Word of the Year that aligns with your values 4 reflective questions that help your word emerge naturally Using your word as a practical decision-making compass throughout the year For more information, visit The Mental Offload.