Episode 82: The Joy of Missing Out | Reclaiming Presence in a World Designed to Distract You with Elizabeth Ross Holstrom

Episode 83: Finding Your People | Moving from Connection to Belonging with Rachel Rozen

Send us Fan Mail [https://www.buzzsprout.com/2398088/fan_mail/new] Episode Snapshot: We’ve never been more connected… and yet so many people feel painfully alone. Why? In this episode, Dr. Katie and Rachel Rozen unpack the modern crisis of belonging — from surface-level networking and curated identities to the exhaustion of adult friendships and the fear of rejection that keeps us from truly being seen. Together, they explore what it actually takes to find “your people,” build sticky relationships, and create meaningful connection in a world that often rewards performance over authenticity. Summary:  We live in a paradoxical time: more opportunities to connect than ever before, yet many people feel profoundly lonely. Surrounded by people, yet not fully seen. In this conversation, Rachel Rozen shares how social media, performance culture, and the fear of rejection often prevent adults from building authentic relationships rooted in vulnerability and belonging.  Together, Katie and Rachel explore the difference between surface-level connection and true belonging — the kind where people feel seen, heard, valued, and emotionally safe.  The conversation dives into the realities of adult friendship: friendships changing across seasons of life, the myth of the lifelong “ride or die” friend, and why making friends as adults can feel surprisingly vulnerable.  Most importantly, this episode is a reminder that belonging is not something we accidentally stumble into. It’s something we intentionally cultivate through curiosity, vulnerability, presence, and care... one conversation at a time.  Key Learnings: * Connection (surface friendships) and belonging are not the same thing — belonging requires feeling seen, heard, valued, and emotionally safe.  * Adult friendships often require intentionality and vulnerability, along with invitations and consistent follow-through.  * Many people struggle to build authentic relationships because they are performing rather than showing up as their true selves.  * Workplace belonging is possible when leaders foster psychological safety, curiosity, and genuine human connection beyond productivity.  * One of the simplest ways to deepen connection is to reach out and tell someone you’re thinking about them. Resources: * Rachel on LinkedIn: https://www.linkedin.com/in/rachel-rozen/ [https://www.linkedin.com/in/rachel-rozen/] * Rachel's Website: https://www.connectioncatalyst.me/ [https://www.connectioncatalyst.me/] * Free Networking Webinar: https://www.connectioncatalyst.me/freewebinar [https://www.connectioncatalyst.me/freewebinar] * NYC Executive Dinners: https://www.connectioncatalyst.me/dinners [https://www.connectioncatalyst.me/dinners]  Guest Info: From Chief Customer Officer to Connection Coach, Rachel Rozen transforms professional networking from "icky" to "sticky." She's on a mission to help professionals build authentic connections, drawing from her journey of connecting with 300 people in a year. Her coaching strategies empower professionals to turn networking challenges into lasting relationships. When not coaching, she's cheering for the NY Mets and Syracuse Orange, reading, and experimenting in the kitchen. Connect with Katie on LinkedIn [https://www.linkedin.com/in/katie-sandoe/], Facebook [https://www.facebook.com/kathryn.katie.sandoe/], and Instagram [https://www.instagram.com/katie_sandoe/?hl=en]. You can also get free resources to help you on your purpose journey at www.katiesandoe.com [https://katiesandoe.com/].

Episode 82: The Joy of Missing Out | Reclaiming Presence in a World Designed to Distract You with Elizabeth Ross Holstrom

Send us Fan Mail [https://www.buzzsprout.com/2398088/fan_mail/new] Episode Snapshot: What happens after we become aware that modern systems are intentionally designed to keep us scrolling, consuming, reacting, and constantly engaged? Following last week’s conversation (E81 with Dr. Mitika Kanabar) about why these systems are so psychologically sticky, this episode with Elizabeth Ross explores the lived human impact of living in an “always-on” world — and how we begin reclaiming our peace, presence, and humanity within it. Summary: In a culture optimized for speed, stimulation, and nonstop engagement, many people feel exhausted, fragmented, overwhelmed, and disconnected from themselves. Yet we often blame ourselves for it — believing we simply lack discipline, balance, or better habits. Elizabeth Ross invites us to see things differently. Building on the previous episode — which explored the neuroscience and addictive nature of modern attention systems — this conversation focuses on what those systems are actually doing to our daily lives, relationships, nervous systems, and sense of self. Elizabeth reframes distraction and burnout not as personal failures, but as predictable outcomes of technological and cultural systems designed to keep us constantly engaged. Together, we explore how hustle culture, productivity obsession, constant notifications, and the pressure to always be available slowly pull us away from presence, creativity, rest, and genuine human connection. But this episode is not anti-technology or fear-based. Instead, it is a hopeful and deeply practical conversation about how we begin coming back to ourselves. Elizabeth shares powerful insights around nervous system regulation, sensory awareness, intentional pauses, and her “To Me / By Me / Through Me” framework for navigating stress and emotional energy. We also explore the shift from FOMO (fear of missing out) to JOMO (joy of missing out), the growing desire for analogue experiences, and why reconnecting with nature may be one of the simplest ways to reconnect with ourselves. Ultimately, this conversation reminds us that reclaiming our attention is not just about reducing screen time — it’s about reclaiming our ability to fully experience our lives. Key Learnings: * Burnout and distraction are often systemic issues, not personal failures  * Our brains require stillness, boredom, and space to process and create  * Presence is a practice that begins with intentional pauses throughout the day  * Sensory awareness helps reconnect us to ourselves and the present moment  * The “To Me / By Me / Through Me” framework offers a healthier way to navigate stress and emotional energy  * FOMO can shift into JOMO when we intentionally reconnect to what truly matters  * Nature remains one of the most powerful tools for nervous system regulation and human connection  Resources: * Connect with Elizabeth on LinkedIn [https://www.linkedin.com/in/elizabethrossholmstrom/] * Elizabeth's Website: www.mindfulemployer-us.com [https://www.mindfulemployer-us.com/] Guest Info: Elizabeth Ross is a speaker and master facilitator focused on systems awareness and business evolution in alignment with nature. Her work sits at the intersection of sensory intelligence, energy awareness, and conscious leadership — helping individuals and organizations move out of distraction and burnout and into more regenerative ways of being and working. With over two decades of mindfulness and leadership experience — and her own stress-induced health collapse as a turning point — Elizabeth speaks from lived experience, not just theory. She creates powerful experiences that reconnect people to their bodies, their senses, and the clarity that emerges when we pause. She’s also a co-founder of DisruptHR Portland, Conscious Capitalism Portland, and Mindful Employer. Connect with Katie on LinkedIn [https://www.linkedin.com/in/katie-sandoe/], Facebook [https://www.facebook.com/kathryn.katie.sandoe/], and Instagram [https://www.instagram.com/katie_sandoe/?hl=en]. You can also get free resources to help you on your purpose journey at www.katiesandoe.com [https://katiesandoe.com/].

Episode 81: The Addictions We Don’t Talk About | Reclaiming Agency in a World Designed to Keep Us Hooked with Dr. Mitika Kanabar

Send us Fan Mail [https://www.buzzsprout.com/2398088/fan_mail/new] Episode Snapshot: What if the issue isn’t that we lack discipline but that we’re living in a world intentionally designed to keep us hooked? In this episode, Dr. Katie Sandoe chats with Stanford-trained addiction medicine physician Dr. Mitika Kanabar to explore the growing reality of behavioral (or non-substance) addiction, which includes everything from social media, to binge-watching TV shows, to gaming, to shopping, to AI, and online gambling. Together, they unpack why awareness alone often isn’t enough to change behavior, how dopamine-driven systems shape our habits, and what it looks like to reclaim our personal agency in a world built around constant stimulation. Summary: Many of us know we’re spending too much time on screens, scrolling social media, checking work email, binge-watching shows, or chasing the next notification. But knowing something isn’t healthy and actually changing it are two very different things. In this conversation, Katie and Mitika explore why behavioral addictions are so difficult to break and why the answer is far more nuanced than simply “having more willpower.”  Drawing from both modern neuroscience and Eastern wisdom traditions, Mitika shares compassionate and practical ways people can begin rebuilding healthier relationships with technology, stimulation, and themselves. Rather than approaching change through shame or rigid perfectionism, she encourages listeners to begin with awareness, acceptance, intentional boundaries, and reconnecting the mind and body through presence-based practices. Key Learnings: * Behavioral addictions activate many of the same brain reward systems as substance addictions.  * Social media, gaming, and online gambling are intentionally designed around “variable reward” psychology.  * Overuse is often connected to stress, loneliness, boredom, emotional overwhelm, and disconnection.  * Addiction is marked by patterns like craving, compulsive behavior, loss of control, and continued use despite consequences.  * Awareness without shame is essential for meaningful change.  * Small boundaries—like delaying social media use in the morning or practicing “digital fasting”—can create significant shifts in wellbeing.  * Eastern practices like mindfulness, breathwork, and yoga are about far more than relaxation; they help reconnect the mind and body.  * Online gambling among teens is increasing rapidly and often goes unnoticed by parents.  * Healing begins with compassionate awareness and intentional choices, not perfection.  Resources: * Connect with Mitika on LinkedIn [https://www.linkedin.com/in/mitikakanabar/] * Visit Mitika's website: https://mitikakanabar.com/ [https://mitikakanabar.com/] Guest Info: Dr. Mitika Kanabar is a Stanford-trained addiction medicine physician, speaker, and educator whose work focuses on helping people better understand behavioral health, technology overuse, and the deeper patterns that shape how we cope, connect, and live. Drawing from both modern psychology and Eastern wisdom traditions, she specializes in helping individuals navigate behavioral and non-substance addictions—including social media, gaming, online gambling, and digital overuse—with greater awareness, compassion, and agency. Connect with Katie on LinkedIn [https://www.linkedin.com/in/katie-sandoe/], Facebook [https://www.facebook.com/kathryn.katie.sandoe/], and Instagram [https://www.instagram.com/katie_sandoe/?hl=en]. You can also get free resources to help you on your purpose journey at www.katiesandoe.com [https://katiesandoe.com/].

Episode 80: There Is Wisdom in Winter | What Nature Can Teach Us About Being Human with Dr. Stephanie Grunewald

Send us Fan Mail [https://www.buzzsprout.com/2398088/fan_mail/new] Episode Snapshot: What if the exhaustion so many of us feel isn’t because we’re broken—but because we’ve been trying to live in perpetual summer? In this episode, Dr. Katie sits down with Dr. Stephanie Grunewald to explore what nature can teach us about being human. Together, they unpack the wisdom of living in seasons instead of constant productivity mode and why humans were never designed to endlessly push, perform, and produce without rest and renewal.  Summary: Katie and Stephanie explore the growing reality of chronic exhaustion, overstimulation, and burnout in modern life. Stephanie shares how constant accessibility, technology, and productivity culture keep people trapped in ongoing stress cycles without meaningful recovery. Rather than asking “What’s wrong with me?”, they invite listeners to consider a different question: What if the way we are living is no longer working? Using nature as a guide, they discuss how humans—like nature—need cycles of growth, execution, release, reflection, and restoration. Yet modern culture rewards only constant execution. The conversation explores how fear, identity, obligation, and societal expectations keep people stuck in endless “summer,” unable to honor the quieter but necessary seasons of rest and recalibration.  Stephanie also shares practical ways listeners can begin interrupting chronic stress patterns through small moments of presence, intentional downshifting, and micro shifts in daily life. Ultimately, this episode is an invitation to stop resisting the winters of life—and instead recognize the wisdom, restoration, and transformation they can offer. Key Learnings: * Humans need cycles of growth, execution, reflection, and recovery.  * Chronic stress is often fueled by nonstop stimulation and disconnection.  * Purpose helps people navigate difficult seasons with greater resilience.  * Small moments of presence can interrupt accumulated stress.  * Intentional “downshifting” is about alignment, not abandoning ambition.  * Instead of asking “What’s wrong with me?”, ask: “What is no longer working?” Resources: * Stephanie's LinkedIn [https://www.linkedin.com/in/dr-stephanie-grunewald/] * Stephanie's Website: stephaniegrunewald.com [https://www.stephaniegrunewald.com/] Guest Info: Stephanie Grunewald is a psychologist turned transformational coach known as the “Marie Kondo for your life.” She helps high-achieving women release what no longer fits, reconnect to purpose, and create more aligned and sustainable lives through coaching, retreats, and psychology-informed workshops. Connect with Katie on LinkedIn [https://www.linkedin.com/in/katie-sandoe/], Facebook [https://www.facebook.com/kathryn.katie.sandoe/], and Instagram [https://www.instagram.com/katie_sandoe/?hl=en]. You can also get free resources to help you on your purpose journey at www.katiesandoe.com [https://katiesandoe.com/].

Episode 79: Authentic Ambition | Why the Drive Behind Success Matters More Than Success Itself with Jonathan White

Send us Fan Mail [https://www.buzzsprout.com/2398088/fan_mail/new] Episode Snapshot: What if the success you’ve been chasing was never really about success at all, but protection? In this deeply honest conversation, Jonathan White shares how the survival strategies that once helped him navigate a chaotic childhood eventually led him toward burnout, disconnection, and a marriage in crisis. This episode explores the hidden emotional drivers beneath high achievement and what it means to stop running long enough to truly examine your life.  Summary: In this episode, Dr. Katie sits down with founder, attorney, and speaker Jonathan White for a powerful conversation about high achievement, hustle culture, masculinity, vulnerability, and the courage it takes to live authentically. Jonathan opens up about growing up in a home shaped by addiction and how early survival strategies — achievement, constant movement, control, and performance — became the foundation of his identity and success. But beneath the accomplishments was a deeper truth: he wasn’t chasing success, he was chasing safety.  After a personal breaking point in 2014 nearly cost him his marriage and family, Jonathan began a profound journey of self-reflection through therapy and a men’s group that challenged everything he believed about strength and vulnerability. From that experience, he developed four guiding principles that transformed his life: show up, tell the truth, let go of the outcome, and be vulnerable. Together, Katie and Jonathan unpack the difference between survival-driven striving and authentic ambition — revealing how it’s possible to pursue growth, leadership, and success without abandoning yourself in the process.  Key Learnings: * Drive itself is not the problem, it's what is driving the drive? * Many high achievers unknowingly pursue success as a form of emotional protection or safe validation.  * External recognition can never heal internal disconnection or unresolved pain.  * Constant striving can become a way to avoid vulnerability, stillness, and self-examination.  * Authentic ambition allows you to pursue growth and excellence without abandoning yourself in the process.  * Vulnerability is not weakness; it is a courageous act of emotional honesty and connection.  * Real transformation begins when we stop running long enough to ask ourselves why we’re running at all. Resources: * Jonathan’s LinkedIn: https://www.linkedin.com/in/jonathan-white-77b61310/ [https://www.linkedin.com/in/jonathan-white-77b61310/] * Jonathan’s website: https://www.jonathanwhitespeaks.com/ [https://jordanwhitellc.com/] Guest Bio: Jonathan White is a founder, attorney, and keynote speaker who helps leaders and high performers understand how early survival strategies — like achievement, control, and staying constantly busy — can fuel success at first, but quietly limit growth and fulfillment over time. After a personal and relational breaking point forced him to reevaluate the patterns driving his life, Jonathan began redefining success through courage, vulnerability, and intentional living. Today, he helps ambitious professionals pursue meaningful success without self-abandonment by teaching the principles of presence, honesty, emotional courage, and authentic leadership.  Connect with Katie on LinkedIn [https://www.linkedin.com/in/katie-sandoe/], Facebook [https://www.facebook.com/kathryn.katie.sandoe/], and Instagram [https://www.instagram.com/katie_sandoe/?hl=en]. You can also get free resources to help you on your purpose journey at www.katiesandoe.com [https://katiesandoe.com/].