If you feel like your hard work is only rewarded with more work, and you're tired of feeling drained and resentful, this episode will give you the clarity and tools to reclaim your time and energy. You'll learn how to break free from the cycle of overdelivering and start building a career and life that truly sustains you.

Are you caught in the overdelivering trap? It’s that exhausting cycle where your 200% effort has become the new 100% expectation, leaving you on the fast track to burnout. In this episode of "Work it, Live it, Own it!", work-life harmony strategist SaCola Lehr dives deep into one of the biggest challenges facing women today: how to stop overdelivering without feeling like you're failing.

Drawing on powerful research and real-world stories, SaCola uncovers the psychological drivers behind why we overwork, from high-achiever syndrome to people-pleasing, and reveals the true cost of this unsustainable pace. This isn't just about managing your time; it's about reclaiming your life. Learn three actionable strategies to reset expectations, set healthy boundaries, and shift your mindset from proving your worth to owning your worth. This conversation is your first step toward achieving true work-life harmony and building a sustainable path to success.

• The Psychology of Overdelivering: Understand the three key reasons you fall into the trap of overworking, including high-achiever syndrome, people-pleasing, and tying your identity to your job. (03:15)

• The True Cost of Burnout: Discover the hidden costs of constantly overdelivering, from career resentment to the physical and mental toll it takes on your life outside of work. (08:45)

• Strategy 1: The “Strategic Under-delivery” Experiment: A practical, low-risk way to test your assumptions and recalibrate what a “good job” really means without compromising your career. (12:30)

• Strategy 2: Introduce “Friction and Framing”: Learn exact scripts and phrases to use when you get a new request, allowing you to manage your workload strategically instead of defaulting to “yes.” (16:50)

• Strategy 3: The “It’s Just a Job” Mindset Shift: Actionable steps to begin untangling your self-worth from your job performance and build a compelling life outside of your career. (21:10)

• Redefining Success: How to shift your definition of success from external achievements to internal peace and sustainable work-life integration. (24:00)

If today’s conversation hit home, don’t just stop here. I created a free PRONE to Power Worksheet that will help you put these strategies into action. You can grab it now at https://bit.ly/PRONEtoPowerwksht

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Email for business inquiries: info@workitliveitownit.com

SaCola sits down with Dr. JaNee' Mobley, a wife, mother, coach, and strategist, who rebuilt her life after homelessness, repossession, financial collapse, and public assistance.

With vulnerability and strength, Dr. JaNee' Mobley shares how she turned her lowest moment into a launching pad by reshaping her mindset, taking aligned action, and stepping boldly into purpose. She introduces her transformational framework: Mindset → Message → Marketing, and delivers practical strategies you can apply today to turn ideas into momentum.

If you've ever felt stuck, afraid to act, or unsure how to turn vision into execution, this episode will remind you what's possible when belief and action collide.

• Feed your faith, starve your fear.
• Awareness is the beginning of transformation.
• You don’t need money to start, but you do need a mindset shift.
• Your purpose is always connected to serving someone else.
• Consistency comes from intention + clarity + action.
• Your environment influences your elevation — be selective.

If this episode inspired you, tap follow, leave a review, and share it with someone stepping into their next level.

Free Gift: 5 Mistakes Women Make That Prevent Them From Profiting From Purpose

Ready to join the WLO community to receive exclusive updates? Click the link: https://workitliveitownit.com/

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In this final episode of the Suck it Up, Go-it-Alone series, SaCola Lehr addresses the hidden dangers and immense challenges of excessive self-reliance and the habit of 'sucking it up' alone. She revisits three key energy drainers: fear of confrontation, misguided optimism, and persistent availability, and highlights how these combine to create a cycle of burnout and disconnection from what truly matters. The episode is a call to action, providing five practical steps designed to break this cycle and help listeners move from merely surviving to thriving in both their work and personal lives.

SaCola offers actionable strategies such as journaling to identify areas of overwhelm, speaking honestly to trusted individuals to break isolation, setting and practicing clear boundaries, and protecting daily energy through intentional self-care. She emphasizes the importance of small consistent actions over time and encourages listeners to be patient and compassionate with themselves throughout this journey. The episode aims to empower women, especially those balancing work, family, and caregiving roles, to reclaim their wellbeing, foster authentic relationships, and live a more energized, supported, and joyful life.

• Chronic Burnout: The episode tackles the pervasive issue of burnout, especially among self-reliant women who feel the pressure to handle everything on their own.
• Fear of Confrontation: Listeners will learn how the fear of difficult conversations leads to resentment and emotional exhaustion.
• Misguided Optimism: The show explores how hoping others will step up without clear communication fuels disappointment and isolation.
• Constant Availability: The episode highlights the mental drain of being always on and available to others.

• Journal for Clarity: Discover how honest journaling can reveal unsustainable patterns and areas of overcommitment.
• Speak Your Truth: Learn why sharing your struggles with a trusted person is a powerful step toward breaking the cycle of isolation.
• Set Small Boundaries: Get practical advice on setting small, manageable boundaries in key areas of your life.
• Practice Your Scripts: The episode provides guidance on drafting and practicing clear, kind, and firm scripts for setting boundaries.

"Sucking it up and going alone isn't a badge of honor. It's a recipe for exhaustion, resentment, and burnout."

"Thriving means setting loving boundaries that protect your wellbeing. It means speaking up for your needs with confidence and kindness."

"You deserve a life where your energy, your presence and your joy is not just afterthoughts, but protected, cherished, and thriving."

If today’s conversation hit home, don’t just stop here. I created a free PRONE to Power Worksheet that will help you put these strategies into action. You can grab it now at https://bit.ly/PRONEtoPowerwksht

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Email for business inquiries: info@workitliveitownit.com

In this powerful fourth installment of the "Suck It Up, Go It Alone" series, Work-Life Harmony Strategist SaCola Lehr dives deep into a subtle, yet deeply damaging habit: persistent availability. We live in a world of endless pings, emails, Slack messages, group texts, and notifications that never stop. This episode unpacks the profound cost of feeling like you always have to be "on" for everyone else, and how this belief is silently draining your emotional battery and sabotaging your peace.

1. The Hidden Roots of Hyper-Responsiveness

• More Than Modern Tech: While technology amplifies the problem, Sokola reveals that the need for constant availability is often deeply rooted in childhood. For many, being needed became an identity, a survival strategy learned early on to earn love, keep the peace, or prove value.
• The Identity Trap: The dangerous belief that we internalize: "If I'm not available, I'm not valuable." Your worth is not tied to how quickly you respond or how many fires you put out.

2. The Drain: Burnout Disguised as Dedication

• The Nervous System Never Rests: Constant responsiveness keeps your nervous system in a perpetual state of "alert mode." This chips away at your peace of mind, leading to chronic irritability, fatigue, and even resentment toward the very people you care about.

• Addiction to Chaos: Being constantly "on" is often burnout disguised as dedication. We split our energy between too many things trying to prove dependability at work and being the emotional glue at home leading to emotional exhaustion and hypervigilance.

• The Trauma Response: For some, this "always on" state is a trauma response carried into adulthood, a hyper-awareness learned in homes where love or peace had to be earned.

3. Four Brave Actions to Reclaim Your Energy and Peace

The good news? You can unlearn this habit and reclaim your time, energy, and peace without losing your impact. SaCola provides four practical, brave actions to start implementing today:

1. Set a Tech Boundary

Turn off all notifications outside of work hours. Create "no phone zones" during dinner, family time, or personal rest.

To give your brain and nervous system a much-needed break from constant pings and demands.

2. Communicate Your Availability

Clearly state your response times. Example: "I check emails three times a day," or "My cut-off time is 6:30 p.m. for family time."

People will respect your boundaries when they are clearly communicated and consistently enforced.

3. Create Micro-Breaks to Reset

Implement 5-minute deep breathing or stretching breaks, or a 30-minute "just sit, just be" ritual after work.

These small, intentional pauses calm your nervous system and restore focus, preventing the buildup of stress.

4. Remind Yourself of the Truth

Internalize the truth: You are allowed to rest, and you are allowed to be unavailable.

The world will keep spinning. Your value is inherent, not conditional on your responsiveness.

The Takeaway: Persistent availability is a silent burnout trap. By taking these brave actions, you can stop trading survival mode for strategies that help you truly thrive in your career, life, and everything in between.

If today’s conversation hit home, don’t just stop here. I created a free PRONE to Power Worksheet that will help you put these strategies into action. You can grab it now at https://bit.ly/PRONEtoPowerwksht

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Email for business inquiries: info@workitliveitownit.com

In this episode of Work it, Live it, Own it! we explore the hidden trap of misguided optimism, that well-meaning belief that if you just try harder, others will notice, help, or finally step up. Spoiler alert: that pattern drains your energy and feeds burnout.

Host SaCola Lehr breaks down how childhood experiences and trauma often shape our over-functioning habits, why optimism itself isn’t the problem, and how to tell the difference between healthy hope and exhausting over-effort.

You’ll learn:

• The difference between healthy and misguided optimism
• How childhood and past trauma influence your drive to “fix” others
• Why trying harder isn’t creating the results you want
• How to focus on what you can control without burning out

Mentioned in this episode:

PRONE to Power Worksheet — A free guide to help you Prioritize, Rejuvenate, Organize, Navigate Boundaries, and Empower. You can grab it now at https://bit.ly/PRONEtoPowerwksht

Connect with SaCola:

sacolalehr.com

Book a virtual coffee chat: sacolalehr.com/letschat/

Follow the podcast: Work it, Live it, Own it!

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Email for business inquiries: info@workitliveitownit.com

Have you ever walked away from a conversation wishing you’d spoken up — but instead, you stayed silent to avoid conflict? You’re not alone. For so many sandwich generation women, the fear of confrontation quietly drains energy at work, at home, and in caregiving roles.

In this episode of Work it, Live it, Own it!, we’re unpacking how avoiding hard conversations becomes a pressure cooker effect: the more we hold in, the more stress and resentment build. From saying yes to extra projects at work to keeping the peace in family caregiving, silence often comes at the cost of our emotional well-being and relationships.

What You’ll Learn in This Episode

• How fear of confrontation shows up in daily life — at work, at home, and everywhere in between.
• The hidden connection between silence, burnout prevention, and emotional labor in families.
• Why “kind but clear” boundaries can protect your energy without damaging relationships.
• Practical steps to practice speaking up (even if you’re not ready to deliver the words yet).

Take Action This Week

1. Write down a boundary you’ve been afraid to set.
2. Draft a “kind but clear” script you could use.
3. Practice saying it out loud — even if you don’t deliver it yet.

The truth is, confrontation doesn’t have to mean conflict. It’s about advocating for your needs with compassion and clarity. The more you practice, the less drained you’ll feel.

If today’s conversation hit home, don’t just stop here. I created a free PRONE to Power Worksheet that will help you put these strategies into action. You can grab it now at https://bit.ly/PRONEtoPowerwksht

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Subscribe to Work it, Live it, Own it! On YouTube: https://bit.ly/2lxB1TS

Email for business inquiries: info@workitliveitownit.com

In this episode of "Work It, Live It, Own It," host SaCola Lehr delves into the hidden costs of the 'suck it up' mentality. Discover how this mindset, often mistaken for strength, leads to burnout, resentment, and silence. SaCola shares personal insights and practical strategies to break free from survival mode and embrace a life rooted in honesty and sustainable strength. Tune in to learn how to set boundaries, speak your truth, and thrive authentically. Don't miss the first episode of a five part "Suck it Up & Go it Alone" series.

Most importantly, you’ll walk away with practical strategies to start shifting today, including:

• Journaling one place you’ve been “sucking it up” and naming the cost.
• Saying it out loud to a trusted friend, partner, or colleague to begin breaking the silence.
• Taking a small but powerful step to set boundaries at work or home without guilt.

This episode is designed to help you recognize the signs of caregiver burnout, stop people-pleasing, and begin protecting your well-being with sustainable self-care strategies.

If you’ve been carrying the weight of emotional labor in families, over-functioning at work, or struggling with work-life balance as a caregiver, you’re not alone. There is a better way—and it starts with letting go of the martyr mindset.

• Why “sucking it up” keeps women stuck in burnout cycles.
• How fear of confrontation and saying “yes” too often fuel exhaustion.
• The risks of persistent availability and technology overload.
• Simple, sustainable first steps to reclaim your energy and voice.

This series is about moving from survival to thriving. And it all begins with this first step: breaking the silence and permitting yourself to stop going it alone.

Ready to join the WLO community to receive exclusive updates? Click the link: https://workitliveitownit.com/

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Subscribe to Work it, Live it, Own it! On YouTube: https://bit.ly/2lxB1TS

Email for business inquiries: info@workitliveitownit.com

The Nutrition Reset: Boost Energy, Beat Burnout: Simple Food Shifts for Women Ready to Feel Like Themselves Again

Tired of feeling exhausted, foggy, and stressed—even after a full night’s sleep? The solution might be closer than you think… on your plate.

In this episode of Work it, Live it, Own it!, holistic nutritionist and naturopath Alana Bonnemann joins me to share how simple food choices can dramatically impact your energy, focus, and overall well-being.

You’ll learn:

✔ Why your current eating habits may be draining your energy

✔ How to balance blood sugar to improve mood and focus

✔ Realistic nutrition tips for women who “don’t have time”

✔ Ways to stop cravings without giving up everything you love

If you’re ready to reset your energy and feel like yourself again, this episode is your starting point.

Listen now and start your Nutrition Reset today.

Resources & Links:

• Connect with Alana: https://alanabonnemann.com
• Follow for more episodes on burnout recovery and work-life harmony
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#NutritionReset #BeatBurnout #EnergyBoost #HolisticHealth #WomenOver35 #SelfCareMatters

Ready to join the WLO community to receive exclusive updates? Click the link: https://workitliveitownit.com/

Follow SaCola on Instagram: https://instagram.com/workitliveitownit

Subscribe to Work it, Live it, Own it! On YouTube: https://bit.ly/2lxB1TS

Email for business inquiries: info@workitliveitownit.com