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Your Priority Centered Life

Your Priority Centered Life

De : Alise Murray PhD
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Are you feeling tyrannized by your to do list? Are you looking for tips to increase your productivity for better time management? Are you wondering where to begin with a planner or a bullet journal? Do you wonder if it’s at all possible to achieve work-life balance? You’ve come to the right place! “Your Priority Centered Life” will feature useful information you can implement right away and guest interviews that will inspire you to move toward your goals. Host Dr. Alise Murray is a psychologist, a yoga teacher, and a life coach who has spent her career helping overwhelmed, busy adults center their lives around their priorities so they can experience greater fulfillment and achieve higher productivity without burnout.

Want to know where to start? Take the free Prior 10 Life Assessment today! www.prior10.com/assessment

The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.

© 2026 Dr. Alise Life Management All Rights Reserved. Développement personnel Réussite personnelle
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    Épisodes
    • 70: How to Start Working Out Again with Alison K

      70: How to Start Working Out Again with Alison K
      Feb 18 2026
      If you’ve been telling yourself “I don’t have time to work out right now”… this episode is your permission slip to stop treating fitness like an all-or-nothing conquest.In today’s interview, I’m joined by Alison Katschkowsky (aka Alison K)—a fitness coach with 30+ years in the industry, a Master’s in Exercise Science, and decades of college-level teaching experience. Alison specializes in helping busy adults build fitness routines that work in real life (you know… the one with meetings, sick kids, tax season, and an inbox that breeds overnight).We talk about why big goals can be motivating, but also why they can backfire fast when you try to change everything at once. Alison breaks down what she calls the “minimum effective dose” of fitness: how to start small, build consistency, and stop dismissing the little things that actually add up.Because your body doesn’t roll its eyes and say, “Well, you didn’t go to the gym, so none of that counted.” Movement is movement. And it all counts.What you’ll learn in this episode:Why “going all in” is usually the fastest route to quitting (and how to avoid it)The minimum effective dose of fitness for busy seasons (spoiler: start with 10 minutes)Tiny, sneaky ways to get more movement without “doing a workout”How to make fitness easier when you struggle with executive function, initiation, and follow-throughA simple strategy for low-motivation days that doesn’t rely on magical willpowerHow to “begin again” after you fall off track, without the guilt spiralWhat to do when you have 10 unexpected minutes (and you’re tempted to scroll)Why walking is wildly underrated (and the easiest on-ramp back into consistency)How accountability (people, classes, coaches) makes follow-through so much easierResources Mentioned:Alison Kay’s website: https://www.thealisonk.comCU Fitness / Alison’s online membership (via her site): Innovation Avenue 360°ClubFree download: The Ultimate 12-Minute Workout https://thealisonk.com/ultimate-12-minute-workoutYour Next Steps:Work with Me: https://www.dr-alise.comTake the free Prior 10 Life Assessment: https://www.prior10.comConnect on LinkedIn: https://www.linkedin.com/in/alise-murray-454238a8/Follow me on Pinterest: https://www.pinterest.com/prior10/Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.
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      44 min
    • 69: Manage Stress With Yoga (No Mat Required)

      69: Manage Stress With Yoga (No Mat Required)
      Feb 11 2026
      Welcome back. This is part three of our winter series focused on maintaining energy during the colder months.Before we dive in, a quick note. If you’ve been wanting more energy but do not have bandwidth for another program, stay with me. I’ve created something intentionally small and effective, and I’ll tell you about it before we wrap up.Today, I want to talk about yoga.But not in the way you might expect.I start with a story I once read in Yoga Journal about a well-known yoga teacher who had maintained a “daily practice” for more than twenty years. What made his answer surprising was this: some days his practice was long, some days it was short, and some days he never unrolled his mat at all.For him, daily practice did not mean rigid consistency or pushing himself.It meant checking in and responding to what he needed that day.Some days that meant movement.Some days it meant stillness.Some days it meant simple awareness.That idea gets at the heart of what yoga really is. Yoga is not about flexibility, sweating through your clothes, or doing poses a certain way. It is about presence. And more specifically, it is about cultivating a kind, curious, nonjudgmental relationship with yourself.I call this befriending.In this episode, we explore what yoga is and what it is not, why yoga is very different from stretching, and how its benefits extend far beyond the mat. We also talk about why yoga can support energy, awareness, and wellbeing, even when practiced briefly and imperfectly.I share insights from research showing that yoga supports awareness of internal cues, not through willpower or calorie burn, but through learning to listen to the body. I also share what I learned teaching yoga for seventeen years and why the idea that you have to be flexible, fit, or have lots of time to practice is simply not true.We walk through a realistic framework for building a yoga practice that actually sticks, including how to anchor it to your day, keep it simple, and let it change depending on your needs.If you are new to yoga, we also talk through gentle ways to get started, including in-person and online options, how to choose teachers, and a few accessible poses that feel good for many bodies.Most importantly, we talk about how yoga becomes less about what happens on the mat and more about how you live. When you practice noticing, breathing, and responding with curiosity, those skills show up everywhere else too.What you’ll learn in this episode:Why yoga is about presence, not performanceThe difference between yoga and stretchingHow a flexible, responsive practice supports energy and wellbeingWhy your yoga practice does not need to be long to be meaningfulHow to anchor a practice to your day so it actually sticksSimple ways to start yoga if you are new or returningWhy awareness, not willpower, drives lasting changeHow yoga helps you respond rather than react to stressHow practices on the mat translate into everyday lifeBefore we wrap up, I want to remind you of something I’ve created for those of you who want more energy but do not want another big commitment.It’s called Say Yes to Energy.This is a short, low-pressure experience where you choose one small habit that would support your energy right now. I help you shape it so it fits your real life, and you get light, human accountability so you are not doing it alone.This is about rebuilding trust with yourself by keeping one small promise. For many people, that is where momentum finally begins.You can learn more at:https://prior10.com/energyThanks so much for listening.Take good care of yourself this week.Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.
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      20 min
    • 68: Breaking the Insomnia Cycle

      68: Breaking the Insomnia Cycle
      Feb 4 2026
      Welcome back. This is part two of our winter series focused on helping you get more energy during these cold, dark months.And a quick note before we dive in. If your energy has been low lately and big plans have not been sticking, stay with me. I’ll share a small, supportive way to rebuild energy later in this episode.Today, we’re talking about sleep.And more specifically, insomnia.If we were sitting together at a coffee shop and I said, “A lot of my clients struggle with insomnia,” I’m guessing you wouldn’t be shocked. You’d probably nod, take a sip of your coffee, and say, “Yeah. That makes sense.”Because insomnia is incredibly common when you’re juggling work, family, relationships, and a nervous system that does not get nearly enough downtime.Sleep is supposed to be restorative.But for many people, it turns into this strange performance situation where you’re lying in bed thinking, “Okay brain, I’m tired. Let’s do this.”And of course, the harder you try, the worse it gets.In this episode, we’re talking about what insomnia actually is, why it often starts with something reasonable, and what genuinely helps. Not hacks. Not forcing yourself to sleep. But working with your brain and nervous system instead of arguing with them at 2 a.m.We’ll walk through why sleep disruptions tend to stick once they start, how anxiety about sleep keeps the cycle going, and why consistency matters far more than perfection.We’ll also spend time on something that does not get talked about enough: why sleep can be especially tricky if you have ADHD or ADHD traits, and how bedtime routines help by externalizing the transition from doing mode to rest mode.You’ll hear practical, realistic strategies for winding down, setting up your bedroom for sleep, and responding to nighttime awakenings in a way that does not train your brain to stay alert.And if you wake up at 2 a.m. and your brain suddenly wants to replay your entire life or plan tomorrow in detail, we’ll talk about that too.What you’ll learn in this episode:What insomnia actually is and why it often starts with a reasonable triggerHow the brain quickly learns new sleep patterns, even unhelpful onesWhy worrying about sleep is one of the fastest ways to make it worseHow to build a bedtime routine that is calming, realistic, and repeatableWhy bedtime routines matter even more for brains that struggle with transitionsHow ADHD and nervous system regulation affect sleep and nighttime awakeningsWhy boring is your friend when it comes to falling asleepHow to think about your bedroom environment without aiming for perfectionWhat to do if you wake up during the night and cannot fall back asleepWhy better sleep comes from steady habits, not trying harderHere are the goggles mentioned in this episode: https://amzn.to/3O4ydA5If insomnia has been a long-standing struggle or is significantly affecting your quality of life, professional support can be incredibly helpful and very effective. You do not have to live exhausted.Before we wrap up, I want to share something I’m genuinely excited to offer you.If your energy has been low physically, mentally, or emotionally, and especially if you are tired of making plans that do not stick, this is for you.I’ve created a short, low-pressure experience called Say Yes to Energy.This is not a program. You are not overhauling your life. And you are not trying to fix everything.You choose one small habit that would support your energy right now. I help you design it so it fits your real life, your schedule, your capacity, and your brain. And you get light, human accountability so you are not doing it alone.At its core, this is about rebuilding trust with yourself by keeping one small promise. For many people, that is exactly where forward momentum begins.You can learn more and join at:https://prior10.com/energyThanks so much for listening.Take good care of yourself this week.Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment.The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.
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      26 min
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