Landing a new role can feel like a win...and a test of your values.

In this energizing convo, Alex Phillips shares what it’s really like to take a bold leap—moving his family across the world for a leadership role in big tech —and how he learned to redefine success from the inside out.

We talk about boundaries, burnout prevention, and the art of staying human in a world that emphasizes “always on.” 🌏💼

🔑 Key Takeaways
02:07 – Big Moves, Bigger Lessons: The reality of relocating a family and leading through uncertainty.
05:00 – Boundaries = Freedom: Why asking for what you need and saying no are leadership superpowers.
07:41 – Invest in Your Edge: How personal development fuels your confidence and clarity.
09:15 – From Chaos to Clarity: How Alex creates calm routines for anchors in leadership.
12:59 – Health Is Non-Negotiable: Why energy management—not time management—is the true edge.
15:10 – Feeling Stuck? Use the quiet seasons to retool, refocus, and rise stronger.

My Favorite Soundbites:

“Don’t be afraid to say no.”
“Your job is never finished.”
“Ownership is super critical.”

Who should listen: high-achieving leaders navigating growth, transition, or a new chapter.

If you’re craving more clarity, calm, and confidence—this episode will help you reset your mindset and rise stronger.

#techleaders #leadershipinaction #pausecast #emotionalintellignece #confidentleaders

Ever feel like you’re doing all the right things but still not quite in your flow?

In Ep. 221 of The Pausecast, Rachael sits down with her former and inspiring teammate tech leader + mentor Rich Berta to explore what it really takes to get into your groove — and stay there — especially when the ground is constantly shifting.

Rich shares how he’s navigated bold career moves, built teams across continents, and found meaning through mentoring others. 💡

Together, we dive into how curiosity, alignment, and intentional pauses can help you lead (and live) from a place of grounded confidence — even in uncertain times.

💡 Key Takeaways:

• (2:10) How to recognize when you’re stuck in “push mode” instead of true flow

• (6:40) Why getting your groove back isn’t about doing more — it’s about doing differently

• (10:15) The small daily practice that reconnects you to your energy and purpose

• (14:45) The role of self-compassion when you’re rebuilding confidence

• (18:05) How to re-enter your next chapter with clarity and calm

🎯 Who should listen: If you’re a high-achieving leader who’s lost your spark and ready to feel clear, confident, and in your groove again — this conversation will remind you it’s not too late to realign and rise.

In this episode of The Pausecast...
💡 Discover how conscious breath creates heart coherence—a science-backed state that enhances focus, intuition, and emotional regulation under pressure.
🧘‍♀️ Practice an integrative breathwork session to find your own rhythm of coherence.
💬 Learn how to tune into your “heart brain” and unlock intuitive decision-making with two powerful reflection questions.

✨ Pro tip: Before you begin, think of someone or something you’re grateful for. Visualize it, then start breathing—gratitude accelerates coherence and calm.

Want to explore the science behind breathwork? Check out this 11 minute primer I made: Listen here → https://youtu.be/pVxWNcC63zo

Here’s what you’ll discover in Ep. 219👇
🌱 Why humans are “meaning-making machines” (and how that can help or hurt you)
🎡 The SmartTribe ⁠⁠Emotional Wheel⁠⁠ —a game-changer for navigating feelings (graphic linked!)
📊 The surprising % of people who actually know what they’re feeling in the moment
❓ The 3 transformative questions to ask yourself if you want a new outcome
🐾 What a “critter state” is, how to get out of it, and exactly how long to stay there
🌀 The 4 stages of consciousness (⁠view graphic) and how to move through them.
🌳 How nature can reset your nervous system and open your perspective

💫 Christine’s secret to life (you’ll want to hear this one!)

This episode is part science, part soul—and all about giving you tools to feel more grounded, clear, and confident in your next move. ✨

🎧 Tune in now—you’ll leave with a breath of fresh air + a powerful reset.

Feeling pulled in a million directions while working remote, hybrid, or even in-office? Boundaries can get flimsy, leaving you drained, stressed, and stretched too thin.

In Ep. 218 of the Pausecast, I share a 3-step process to firm up your boundaries — so you can reclaim your time, energy, and focus.

The 3 steps to stronger boundaries we'll walk through:

1️⃣ Be aware — notice where your boundaries feel weak
2️⃣ Claim your choice — recognize you have the power to change them
3️⃣ Change the system — shift your environment, routines, or expectations to support your new boundaries

Even small changes can transform how you show up at work and in life.

Your turn: What boundaries are you celebrating? Which could use a little more firming up?

Need help creating or strengthening boundaries? Let’s talk. Send me a message and I’ll reply with your next step.

✨ Here’s to leading boldly without being pulled every which way.

#boundaries #wfh #leadershipdevelopment

In Ep. 217 of the Pausecast...

🔹 The #1 thing to do the moment frustration hits

🔹 How to move the relationship forward even when things feel stuck

🔹 Why passive-aggressive behavior costs you credibility (and what to do instead)

🔹 Practical steps to stay calm, approach your manager with clarity, and set better boundaries

🔹 The leadership skills you must lean on — intention, truth, and vulnerability — to resolve conflict without losing yourself

I learned this the hard way.

After burning out at Google, I had to rebuild how I handled my emotions - not just at work but everywhere — and now I teach my fellow leaders how they can do it to, and avoid the mistakes I learned the hard way.

If you are seeking clarity on what's next for you and/or how to get there and make your next career move, you needx to know about the Confident Tech Exec Mastermind, now accepting applicants! https://www.rachaelomeara.com/course

You can’t always control what happens at work. 

But you can control how you respond. 👍

What Stress? :X

Stress usually comes from holding onto fear, anger, sadness, or hurt — and not letting ourselves fully experience or process it.

Instead, we often turn to our devices, numb out, and avoid what’s really going on. The result? Feeling tense, drained, and disconnected from ourselves. Does this sound familiar?

In Ep. 216 we cover...

💡 What really causes stress (hint: it’s not just deadlines)

💡 How to mitigate stress by addressing the root cause

💡 How your body can help you process stress — instead of making it worse

💡 Daily “pause experiments” to shift out of stress patterns - listening to this definitely counts and is a great start.

I know how it feels — I burned out at Google and had no idea how to de-stress. Now, I teach leaders how to prevent burnout and handle stress before it takes over — using my Confident Tech Exec Method.

Whether it’s leading yourself through tough times or leading others with clarity and calm, these techniques work — supported by yours truly you every step of the way.

Message me "de-stress" and I"ll share some tools for you to try - there is so much support here for you - from classes to coaching to tools - you decide what's best!

#podcast #destress #leadershipstress #stresstools #pausecast

Are you leading your team (or yourself for that matter)… or just managing? 🤔

In this episode, we dive into the real differences between managing tasks and leading people—and why learning to lead with clarity, confidence, and emotional intelligence is what sets the most effective tech leaders apart.

Inside, we’ll cover:

• The key traits that distinguish great leaders from great managers

• How to spot when you’re stuck in “manager mode” (and what to do about it)

• Why both roles matter—and how to intentionally step into leadership when it counts

• Practical shifts you can make today to inspire your team, be more visionary, and reduce overwhelm

If you’re feeling pulled in a million directions and want to lead with more impact, presence, and confidence—without burning out—this episode is for you.

I’d love to hear what resonates most for you after you listen. Message me and share your takeaways—I read every note personally. 💬

Want more support to rise into your next level of leadership? Learn about the Confident Tech Exec Mastermind - now open for enrollment. https://www.rachaelomeara.com/course

Why Emotional Intelligence Isn’t Just Personal—It’s Team-Based. 👥🔥

You don’t need another personality assessment or trust fall.
You need the right team norms that foster collective emotional intelligence.

In this 🔥 conversation with Dr. Vanessa Druskat—renowned researcher and author of The Emotionally Intelligent Team—we explore what makes teams thrive beyond individual EQ. If you're leading a team and feel like something’s missing, this might be it.

🤔 Team-reflection pause led by Vanessa (2:11)

📊 Rachael's real world example of a emotionally intelligent team from her Google days (4:28)
🌱 Environment > Individual EQ (11:47)
🚩 Scapegoats as Valuable Signals (17:49)
🔺 3 Pillars of Emotionally Intelligent Teams (21:52)
❤️ The Case for Belonging (27:42)
🧠 Emotion > IQ in Collective Intelligence (33:57)
⚡ The Tipping Point for Team EQ (38:52)
🔁 Examine Routines—Not Scapegoats (44:21)

💡 If you’re building, leading, or reshaping a team, this episode will give you the tools to unlock more trust, psychological safety, and sustainable performance.

🎧 Listen now + tag a colleague who needs this - and BUY THIS BOOK 👇👇

🔗 More from Vanessa, including her book, assessments and handouts at vanessadruskat.com

In this episode of The Pausecast, we’re continuing the conversation from Ep. 212 and taking it a step further.

You’ll learn practical tools to untangle your identity from your job, reclaim your energy, and redefine success on your terms.

Here’s what we cover:

🔹 Why over-identification leads to stress, burnout, and identity confusion

🔹 Powerful language shifts to separate who you are from what you do

🔹 Micro-practices to reconnect with your values, not just your title

🔹 Simple rituals & mantras (including breathwork + journaling prompts)

🔹 How to create a new paradigm of success based on alignment, energy, and clarity

This is your invitation to pause, reflect, and start creating a version of success that actually feels good. 🌿

👉 Ready to go deeper?

If you’re a high-achieving tech leader who wants more clarity, confidence, and personal energy in your next career chapter, my new group program — The Confident Tech Exec Mastermind — was designed for you. 

 Learn more + apply here → www.rachaelomeara.com/course

You know you’re more than your job… but why does it feel so hard to actually believe it? 🤯

In this first of a 2-part series, we get into the messy truth of why our self-worth gets so tangled up with career success—and why even the most capable leaders can feel “less than” without the title or achievement to back it up.

I share personally about my two big identity crises (one happening right now 🙋‍♀️) and why so many high-achievers fall into the trap of equating self-worth with career success. Spoiler: it’s HARD to untangle—but mission-critical if you want real confidence, clarity, and freedom at work and beyond it.

If you’ve ever secretly thought: “Who am I without my job?”—this episode is your wake-up call. 🚨

👉 Listen and start seeing yourself differently.

#identity #self-worth #career #personalgrowth #lifetransitions #authenticity #jobloss #self-discovery #mentalhealth #emotionalintelligence #leadership #pausecast

Here’s what you’ll get when you hit play:
💡 Why “being” will supercharge your “doing” (and your results)
🤯 The zillion-dollar Q: If you had all the money in the world… would you still be hustling this hard?
🔥 How to ditch outdated success habits that are quietly burning you out
🛑 The price you pay for living in constant “go mode”
💨 A guided breathwork session to re-train your body to ALLOW more ease, clarity, and joy—while still being your Type-A, high-achieving self

Do you have a mantra that helps you with more allowing and ease? Please let me know, I'd love to hear what you've been up to.

Breath Pattern:

• Halo active (inhale thru nose, exhale deeply through mouth)
• Blow breath (short, strong exhales also called the lion's breath)
• Halo active (repeat)

About Rachael

Rachael O’Meara is a bestselling author, TEDx speaker, and career coach who helps high-achieving leaders move beyond overwhelm and self-doubt to reclaim their confidence in their next career steps. Her book Pause was a top business book for your career, and she also authored Pause the Journal and co-authored Leading with Self-Awareness. She’s been featured in the New York Times, WSJ.com, HBR and on the TEDx stage. After thirteen years at Google in client services and sales she has a pulse on what it takes to be a successful & transformational leader. She is a Professional Certified Coach (PCC), has an MBA from Fordham University, and a Master’s in Transformational Leadership and Coaching from the Wright Graduate University. She is also a certified trauma informed breathwork facilitator. She is a eight-time rowing national champion, and tries to pause as much as possible, a lifelong challenge.

Learn more at www.rachaelomeara.com

What if your to-do list is actually holding you back from the life you really want? 📝💀

In this powerful and playful episode, bestselling author + behavioral change expert and VIP Karen Salmansohn joins Rachael to explore how mortality awareness can help high-achieving leaders pause, realign, and make bold, values-driven moves — before life forces the pivot.

Here’s what’s inside:
✨ A guided "Stop & Swap" Pause to reset in real-time
💡 How writing your own eulogy can clarify your values and next steps
🔁 Bridge habits that help you close the gap between your current life and your to-die-for life
🧠 The hidden flaw in every to-do list (and how to rethink it)

👉 Learn the 3-D Marble Mortality Method (It's powerful!)
🧭 The 7 core values Karen uses to design a more intentional life
🧱 Identity-based habits for sustainable change
🎭 Frank Sinatra, Aristotle, and… terror management theory?!
💔 Supportive tools for navigating #grief and major life transitions

This one’s for you if you’re:

→ Overthinking what comes next

→ Feeling stuck in "someday" mode

→ Ready for more clarity and connection to what really matters

🎧 Tune in now and give yourself the gift of perspective + possibility

Why you need to know Karen - she's quite incredible

Karen Salmansohn is a multi-bestselling author and leading Behavioral Change Expert with over 2 million books and online courses sold – plus the creative force behind the popular personal development website ⁠NotSalmon.com⁠. Her career began in New York’s top ad agencies (remember the Crossan'wich - thats her), leading her to a successful transition as a thought leader in personal development. She's been blessed by Madonna, talked on the TEDx stage, and is a very funny woman we all need to know.

#ThePausecast #LeadershipPause #EmotionalIntelligence #ConfidentLeader #EndOfLifeWisdom #HighAchieverHealing #ToDieForLife

You’ve crushed goals, led teams, and made an impact—but fulfillment?
That still feels… mushy—or like a luxury you don’t have time for.
Especially when:

✅ Deadlines are looming
✅ Team dynamics are draining
✅ You’re juggling high-stakes leadership and home life

Here’s the truth:
What got you here (working harder, proving yourself, pushing through)…won’t take you to your next level of leadership.

🔥 Real leadership rises when it starts from the inside.
Not by checking more boxes—but by connecting to your emotional clarity, confidence, and calm.

In this episode, Rachael shares how executive women can:
💡 Lead from EQ, not exhaustion
💡 Reclaim fulfillment without quitting
💡 Let go of the inner critic and own your voice again

🎧 Plus: a powerful mindset shift to stop confusing “calm” with “weakness.”

👉 Listen in and ask yourself:
What would change if I felt more fulfilled every day—without changing jobs?

If this resonates, tap to listen + rate the show—and don’t forget to subscribe to get more leadership clarity delivered right to your ears each week.

#HighAchievingWomen #EmotionalIntelligence #FulfilledNotFried #ThePausecast #leadership #fulfillmentnotfluff

What if getting unstuck didn’t mean pushing harder — but letting go?

When you hit a wall in your leadership or career, your instinct might be to fix it fast, get productive, or double down on strategy. But what if the real breakthrough comes from surrender?

💭 You’ve tried white-knuckling your way through uncertainty…
📉 You’ve judged yourself for not having it all figured out…
🧩 You’ve sidelined your joy, waiting for “things to calm down.”

In this episode, Rachael explores how surrender isn’t about giving up — it’s about loosening your grip so you can lead with clarity and intuition again.

✨ Plus: a 2-minute breathwork practice using the mantra “I surrender” — so you can shift out of mental overdrive and into grounded presence.

🔁 Ready to move forward without burning out?
👉 Hit play, subscribe, and follow along for more tools to lead with emotional clarity and real confidence.

Do you ever feel like you’re in at the table —yet you still don’t belong? 🤔

In this Ep. 207 of The Pausecast, we dive into a powerful leadership truth most people avoid: belonging isn’t something you earn—it’s something you choose.

Based on insights from Dr. Tracy Brower’s book The Secrets to Happiness at Work 📘, we’ll explore why so many high-achieving leaders feel like outsiders—and what to do when self-doubt creeps in.

You’ll learn:💡 Why belonging is a mindset shift, not a job perk🧠 What silently erodes your confidence at work🧭 How to move from “fitting in” to fully showing up🚀 Why belonging changes everything—for you and your team

How are you doing when it comes to belonging and choosing to create that environment for yourself as a high achiever? If this resonates, let's talk.

#belonging #emotionalintelligence #leadershipdevelopment #teamcoaching #executivecoaching #leadersbelong #podcast #powerofpause #womenleaders

In this powerful episode 206 (Formerly Ep 37) of The Pausecast, Emily Fletcher, founder of Ziva Meditation and one of my mentors, invites you into a manifesting pause that reconnects you to what truly matters—and what’s possible when you shift your attention with intention.

...and then sign up to join us July 22nd for her live free workshop (see below).

BONUS: ⁠Attend Emily's upcoming 2 hour workshop July 22nd⁠ - register and save your spot - It’s free. It’s live. It’s energetic activation like you've never felt before - or click here: https://cd371.isrefer.com/go/magic-m/romeara

✨ What we cover:

• A guided manifesting pause you can repeat anytime

• The surprising key to feeling good and seeing more opportunities

• The energetic difference between reacting vs. moving toward what you want

• Emily’s story of leading with clarity, vision, and service

• How to harness your privilege, presence, and purpose in the face of big challenges

• The 3 essential questions every leader should ask themselves right now

🔥 If you’re craving more alignment, calm, and clarity in a world that never stops moving, this episode is for you.

👉 Listen now—and get inspired to show up differently.

About Emily Fletcher

Emily has helped over 50,000 people reduce stress, sleep better, and embody their highest potential through meditation and manifesting.
Fletcher’s best-selling book, Stress Less, Accomplish More, is a Wall Street Journal best seller. Her work has been featured by The New York Times, Good Morning America, The Today Show and Vogue. She’s trained teams at Google, Apple, and Harvard, sharing the tools that elevate performance and wellbeing in real life.

#pausecast #techleaders #emotionalintelligence #leadership #manifesting #clarity #executivecoaching #ziva #innerwork #overwhelmtoleadership #zivamagic

Ever feel like your brain works differently—faster, deeper, or just... more? You’re not alone. Over 30% of us are neurodivergent—and in this powerful episode of The Pausecast, guest Rachel Radway shares how discovering her neurodivergence, ADHD and unique wiring helped her lead, live, and create differently.

✨ Join me and Rachel R. for a thought-provoking, compassionate, and practical convo on how to thrive as a sensitive, driven brain in a high-performing world as we discuss her book and these topics, Perceptive.

In this episode, we cover:

🧠 A guided pause + visualization to ground your energy🌪️ Rachel’s story of learning she was neurodivergent—and what changed💬 Why “Highly Sensitive Person” might not be the most helpful label💡 How to use neurodivergence as a business edge🔄 The moment her team almost fell apart—and how her brain actually saved them🫣 What Rejection Sensitivity Dysphoria really feels like📣 How to stop taking feedback so personally🔥 Burnout prevention for ADHD & HSPs🌀 Hormones + ADHD: what perimenopausal women need to know

Whether you’re newly diagnosed, deeply sensitive, or just wondering if there’s a better way to lead and live with your brilliant, busy brain—this one’s for you.

👉 Listen now & subscribe to The Pausecast wherever you get your podcasts.

About Author Rachel Radway

Rachel Eve Radway is a certified leadership coach, mentor, speaker, and author with 25+ years’ experience in corporate leadership roles in startups, national nonprofits, and global enterprises. Rachel helps high-achieving, highly perceptive and neurodivergent clients learn to lead with confidence, clarity and authenticity—and without burning out. Her book, Perceptive, has received endorsements and rave reviews from leaders from diverse backgrounds across industries.

#thepausecast #neurodivergentleaders #emotionalintelligence #highlysensitive #executivecoaching #adhdwomen #burnoutprevention #pausepractice #powerofpause

If you're constantly on—leading teams, hitting deadlines, and juggling priorities—this episode is for you. Because high demands in tech doesn’t have to mean running on empty.

I’ll show you 5 science-backed micro shifts that take less than 2 minutes a day and can radically improve your clarity, leadership, and resilience. These are the same tools I use with execs at Google, Meta, and startups alike.

These aren’t fluffy wellness tips. They’re practical micro-habits that you can implement in less than 2 minutes, right in the flow of your day.

✨ Inside this episode:

• How tiny, intentional behavior shifts unlock new levels of mental clarity

• The pause = power formula that helps you lead with emotional intelligence

• A guided pause practice you can use immediately to shift out of reactivity

Whether your day is packed, unpredictable, or just a grind, these 5 pause tools are designed to help you regain your center and lead from a place of calm authority. Because it doesn't have to be any other way.

👉 If you’re a high achiever craving more presence, focus, or fulfillment—this is your time.

Let’s talk. Book a free coaching consult at:https://calendly.com/rachaelomeara/30mins

So if you’re ready to stop reacting and start leading with calm, grounded focus—press play.

Recently I had the honor of leadingfour workshops — two in-person, two virtual — for innovative companies across fintech, wealth management, adtech, and Google. Each team was unique, but the challenges weren’t. The workshops were titled:

• Push Pause: Managing Stress in High-Pressure Jobs

• Five Keys to Pause and Reset in Challenging Times

• Three Keys to Finding Your Inner Calm

• Resilience Lab: Tools to Leverage as a Team

From seed-stage startups to global orgs, one thing was clear: leaders and teams are under pressure — and they’re looking for real tools to help them rise.

Here are the three themes that stood out most:

1. The pressure is real — everywhere.

Whether you're a team of two or 200,000, times are uncertain. Stress is high, resources are stretched, and many employees are quietly struggling. Uncertainty is no longer a phase; it’s the backdrop we’re operating in.

2. Resilience isn’t optional — it’s a critical need and differentiator.

Everyone’s asking: how do we keep going when what used to work… doesn’t anymore? These sessions made it clear that resilience — real, embodied resilience — is what teams need now. Not just as a buzzword, but as a lived practice. That’s what my workshops deliver.

3. People want to connect — more than ever.

Across every session, people leaned in. Whether through 1:1 shares, breakout chats, or group reflection, the desire to feel seen and supported is stronger than ever. Teams are craving psychological safety, trust, and real connection — and it starts with giving them space to speak.

Bonus: Update on my almost 3-month frozen shoulder saga and how it is helping and informing my own resilience - physcially, emotionally and mentally.