7 Powerful reframes to stop you spiralling
00:00 - intro
00:37 - Saying ‘I need to…’
02:25 - ‘I have so much to do’
04:19 - ‘I can’t handle this, it’s too much’
06:59 - ‘I can’t be bothered/I don’t care’
09:25 - ‘what if something goes wrong’
13:17 - ‘I’m so behind’
15:45 - ‘I don’t have time’
This episode is for anyone who is currently feeling like they're in their 'lazy season' whilst also wanting to get back on track with whatever it may be; be it fitness, a business, a personal project, or in my case, this podcast. If you struggle with having all the ideas and a lack of motivation to start taking the action, then this episode is for you...After a few weeks off, I'm so happy to be back chatting your ear off for this episode of Voice Notes from Samio and sharing some personal tips I'm using to get back on track and back into the swing with things this summer.
00:00 - intro
01:45 - meet yourself where you are and forgive yourself for how you got there
05:25 - give yourself a mental reframe
08:32 - set ‘bare minimum’ goals
11:42 - focus on the 10 minute rule
13:47 - celebrate the small wins
15:16 - make a note of what you’ve done
17:31 - remember that something is better than nothing
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
Business enquiries:
samio@pavecreators.co.uk
00:00 - Intro
01:08 - Things can always change
04:00 - To not take anything for granted
06:12 - There’s always more available to you than what you can see
11:22 - Be careful who you take advice from
14:59 - No one is coming to save you or hand you opportunities
17:58 - No one is going to give you the answers
18:52 - Anything you want to go after will require effort
23:17 - You learn as you go
My take on the latest TikTok/Social media trend of ‘propaganda I’m not falling’ (also featuring some of the things I definitely am falling for) - from pilates, to aging gracefully, to the idea of true love, to keeping up with what’s cool and in fashion. This is a fun and very chatty one for today’s episode of Voice Notes from Samio, so I hope you enjoy.
00:00 - intro
01:04 - reformer pilates
03:17 - staying home and not wanting to socialise
04:42 - preventative Botox
07:44 - aging gracefully
09:29 - wearing a fitness watch 24/7
11:40 - having to buy whole new wardrobe for a holiday
12:39 - filming random people in public for content
14:41 - romantic love is the be all and end all
17:15 - keeping up with fashion trends
19:30 - having to tick all of societies boxes
19:43 - trying to be cool
22:02 - you have to become boring in your 30s
24:01 - LED face mask
25:30 - running
26:03 - overpriced cocktails
27:06 - having my nails done
28:58 - gym bro supplements
30:09 - daily journalling
30:24 - gua sha
31:31 - being a dreamer
33:08 - romanticising everything
34:16 - love & marriage
36:12 - becoming a dog person
00:00 - intro
00:20 - “too much” is a mirror and now a flaw
01:29 - dome people will project limitations onto you
02:32 - reclaim your power
04:02 - some people don’t want you to change
5:30 - you can be inspiring for those around you
6:05 - losing people along the way / not everyone will like it
7:13 - shrinking yourself doesn’t make you safe it makes you invisible
8:12 - dimming your light affects more than just you
9:00 - holding back in relationships
10:49 - not everybody’s going to like us and get us
11:10 - opportunities
12:44 - impact
14:43 - being “too much” often just means being unapologetically clear
16:48 - people pleasing can disconnect you from your own wants and needs
17:50 - our desire isn’t random it’s a roadmap
19:38 - it starts with leaning in
22:28 - when you know what you want you need to go after it and take up space
23:22 - protect your fire, don’t dim it
In this episode of Voice Notes from Samio, I’m sharing some important every reminders that help with everything from letting go of people pleasing and perfectionism to understanding that real growth isn’t linear. This is your gentle nudge to stop overthinking, take action and remember you’re already enough. Whether you’re feeling behind, stuck in comparison or just need a little motivation, these everyday reminders will help you to reconnect with what actually matters.
00:00 - Intro
01:08 - Nobody cares about what you’re doing as much as you do
06:34 - It will probably take longer than you expect
09:12 - Don’t forget to wear this everyday
10:48 - Feeling behind in life
14:08 - Social media really is a highlight reel and not your reality
18:06 - You get one body in this life...
20:06 - Growth of any kind is never linear
24:55 - Wash these...
25:54 - If you wait for motivation it will never come
29:15 - Not everyone is going to like you
31:05 - You are already enough
In this episode of Voice Notes from Samio, I share 7 Things I stopped doing in order to improve my life, and how I made shifts that can hopefully help if you have struggled with anything similar. From letting go of comparison and perfectionism, to ditching impulse shopping and drinking every weekend. I dive into how shifting my mindset, setting boundaries and prioritising my mental health helped me create a more intentional fulfilling life. If you’re looking for practical self-growth tips, mindset shifts and some honest refections, this episode is for you.
00:51 - Stopped comparing myself to others
05:10 - Stopped focusing on my limitations
07:22 - I stopped impulse shopping / retail therapy
10:33 - Stopped putting so much pressure on myself
15:04 - Drinking every weekend
16:37 - Stopped overcommitting my calendar
21:30 - Stopped trying to be perfect
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
Business enquiries:
samio@pavecreators.co.uk
In this episode of Voice Notes from Samio, I’m sharing ways in which we can cultivate deeper connection and build a stronger sense of community in our everyday lives. From the value of voice noting friends, hosting casual get-togethers and even just saying hi to our neighbours, to showing up with consistency, vulnerability and care. I share some practical tip and personal stories around how we can all create more meaningful relationships. If you’re looking to feel more connected, expand your circle, or simply show up better for the people in your life, this is the episode for you. Hope you enjoy!
00:00 - Intro
01:57 - We need to be willing to inconvenience ourselves
05:40 - Voicenotes
08:15 - Prioritise in real life connection
09:40 - Casual hangouts
12:51 - Actively listening
13:37 - Make plans ahead of time
17:06 - Tap into extended friendship groups
19:52 - Community with your neighbours
20:48 - The power of small talk
23:18 - Connection in your community
26:32 - Allow yourself to be vulnerable
29:42 - Show up for people
33:46 - Ask for help when you need it
37:46 - Everyone can have a role
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
Business enquiries:
samio@pavecreators.co.uk
In this episode of Voice Notes from Samio, we explore the powerful truth that what you want isn't always what you need, as it relates to your relationship with yourself and others. Why what you really want in the long term is sometimes disguised in the comfort of what you think you want right now.
00:00 - Intro
01:20 - Self trust
02:37 - Create discipline
04:56 - Self sabotage
06:02 - Create balance
06:49 - Self abandonment
08:58 - Building resilience
10:34 - Delayed gratification
13:37 - Don’t get stuck in grind mode
14:12 - How to help in the moment
15:27 - Relationships
16:07 - Stuck in relationships that don’t serve you
16:39 - stuck in familiar cycles
17:43 - People pleasing
18:33 - Getting sucked into drama triangles
21:27 - The big role relationships play
22:49 - All relationships will ebb and flow
23:19 - Ask yourself this question
Feeling overwhelmed by personal development advice? In this episode of Voice Notes from Samio I’m sharing 7 unexpected things I don’t do as a personal development girlie — from not reading self-help books to skipping meditation and ignoring hustle culture gurus. While the personal growth space can make us feel like we always need to be doing more, I’m here to remind you that your journey doesn’t have to look like anyone else’s.
This is my honest take on self-help, as someone who values self-trust over prescriptive advice. I share my personal experiences, why these typical "must-dos" never resonated with me, and how you can adapt these ideas to suit your life — no toxic positivity or constant striving required. Growth gets to feel grounded, intuitive, and personal.
00:00 - Intro
01:00 - Read ‘self improvement’ books
05:52 - Take advice from gurus
09:22 - Meditate
13:55 - Only mingle with people of the same mindset
16:27 - Use organisation planners
19:20 - Don’t think I’m better than anyone
22:54 - Feel that I need to constantly work on myself
25:07 - I don’t take other people’s advice over my own knowing
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
Business enquiries:
samio@pavecreators.co.uk
In this episode, we're exploring the idea that you are what you consume—not just in terms of food, but in every area of your life. From the people around you, to the media you watch, the social content you scroll through, your physical environment, and even your own self-talk—everything you take in has a direct impact on how you think, feel, and show up in the world. If you're looking to take control of your mindset, energy, and habits, this conversation will give you the awareness and tools to start curating a more intentional life. Hit play and let’s unpack what might be influencing you more than you think.
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
Business enquiries:
samio@pavecreators.co.uk
Feeling the urge for a seasonal reset? In this episode of Voice Notes from Samio, I’m sharing 7 powerful (and less obvious) areas of life to refresh for spring and summer—from digital boundaries and social energy to money mindset, creativity, and self-talk. If you’re ready to shake off the winter blues and step into a lighter, more intentional version of you, this one’s for you. Tune in for practical ideas, personal insights, and simple changes I’m making right now to feel more aligned, balanced, and inspired.
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
The EFT/ Tapping channel I mentioned: https://www.youtube.com/@tapwithbrad/videos
Business enquiries:
samio@pavecreators.co.uk
Struggling to show up for yourself when you don’t feel like it? We’ve all been there—low energy, zero motivation, and every excuse to put things off. But consistency is what truly makes a difference. In this video, I’m sharing 5 simple ways to push through resistance and get things done, even on the days you don’t feel like it. Whether you’re working on personal growth, fitness, creativity, or any goal, these tips will help you stay on track. Because motivation doesn’t come first—action does. Let’s get into it!
Find me elsewhere:
https://www.instagram.com/samiorenelda
https://www.instagram.com/voicenotesfromsamio/
Business enquiries:
samio@pavecreators.co.uk
Feeling drained, overwhelmed, or constantly stressed? It might be because you're giving away your power without even realising it. In this episode of Voice Notes from Samio, we’re diving into how to set boundaries, stop people-pleasing, and protect your peace from daily stressors. I’ll share why being glued to your phone is draining your energy, how to stop over-explaining yourself, and the power of focusing on what you can actually control. Plus, we’ll talk about why social media isn’t always the answer and how creating small reset rituals can help you recharge. If you’re ready to shift your mindset and start showing up for yourself, this one’s for you!
Watch The Courage to be Misunderstood here: https://youtu.be/q-HVQaFZU8E?si=t2nik9AWqIC1RaN8
Find me elsewhere:
https://www.instagram.com/samiorenelda
Business enquiries:
samio@pavecreators.co.uk
In this epidote of Voice Notes from Samio, I’m talking about how to maintain momentum when life gets on top of you…
Life happens. Unexpected challenges, setbacks, and obstacles can throw us off course—but that doesn’t mean we have to stop completely. Int this episode I’m sharing how to create what I like to call a Pivot Plan—a simple, realistic way to maintain momentum even when life gets on top of you.
Whether you're navigating stress, burnout, life changes, or unexpected events, this episode is to help you stay consistent without feeling overwhelmed.
Struggling with perfectionism? Check out this episode - https://open.spotify.com/episode/5pzvO4Ju5VT8HDvex6lJWN?si=630ZjphEQNmSHHquw9avWA
Find me elsewhere:
https://www.instagram.com/samiorenelda
Business enquiries:
samio@pavecreators.co.uk
In this episode of Voice Notes from Samio, I'm diving into the things social media has made us forget are completely normal. From confidence struggles to not having life all figured out, we’re breaking down the unrealistic expectations that have become the norm in the digital age.
We’ll be talking about:
✔ Why it's okay not to have ticked all of society’s boxes
✔ The ups and downs of relationships (yes, even the healthy ones!)
✔ Making mistakes and actually learning from them
✔ Mental health and why you don’t have to be okay all the time
✔ Not looking picture-perfect 24/7—because real life isn’t a highlight reelIf you’ve ever felt like you’re falling behind, this one’s for you. Let’s reclaim what’s actually normal!
Don’t forget to subscribe for more real talk. 💬✨
Find me elsewhere:
https://www.instagram.com/samiorenelda
Business enquiries:
samio@pavecreators.co.uk
In this episode of Voice Notes from Samio I'm talking about how not making clear choices could be holding you back. I'm sharing some real talk on the hidden costs of not making decisions, how it can be keeping you stuck in limbo, and I'm also sharing some personal tips on how to make choices with confidence to help you take action and move forward.
Find me elsewhere:
https://www.instagram.com/samiorenelda
Business enquiries:
samio@pavecreators.co.uk
I'm sharing some of my personal struggles with perfectionism and how I've been overcoming it, with useful tips and real talk to help tackle it.
Find me elsewhere:
https://www.instagram.com/samiorenelda
Business enquiries:
samio@pavecreators.co.uk
