Less Stress, More Joy with Amy Leneker

Amy Leneker
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Less Stress, More Joy with Amy Leneker is the joyful rebellion you’ve been waiting for. If you’ve ever woken up on a Monday already exhausted, or spent Sunday night bracing yourself for the week ahead, the problem isn't you — the problem is work. But there’s a better way. A simpler way. Each week on the Less Stress, More Joy podcast, Amy shares the same coaching she brings to Fortune 100 companies and public sector organizations — helping you understand your stress, break old patterns, and rediscover the joy you were meant for. Less stress, more joy, and zero toxic positivity — that’s the joyful rebellion. Less Stress, More Joy is based on Amy's forthcoming book Cheers to Monday: The Surprisingly Simple Strategy to Lead and Live with Less Stress and More Joy. Editing and production is by Brandi Neal. If you've been searching for podcasts for anxiety and stress, leadership coaching for women, or job and life coaching tips, you're invited to tune in and join the joyful rebellion!

  1. Asking for Help: Why It’s Hard and How to Do It Better

    6D AGO

    Asking for Help: Why It’s Hard and How to Do It Better

    When was the last time you asked for help? Not offered it. Not powered through on your own. But actually paused and said, “I need support.” On this episode, Amy explores why asking for help feels so difficult—even for high-performing, self-aware leaders—and what the research says about how to do it more effectively. You’ll learn: Why we associate asking for help with weakness or incompetenceHow psychological safety and vulnerability shape our behaviorThe difference between autonomous and dependent help-seekingA simple 4-step framework (HELP) to make asking easier and more effective Amy also shares practical ways to: Ask for help without damaging trustBuild stronger support systems at workCreate team cultures where asking for help is normalized Key Takeaways: Asking for help is hard—and it’s also a critical leadership skillThe way you ask determines how people respondConnection—not isolation—is the path to less stress and more joy Resources Mentioned: Research on psychological safety (Amy Edmondson)Work on vulnerability (Brené Brown)Help-seeking research (London School of Economics)Insights from Dr. Vivek Murthy on connection and community Chapters: 00:00 Welcome to Less Stress 00:41 Why Asking Feels Hard 02:25 Unstressing Matrix Basics 07:03 Stories and Research 11:06 Autonomous vs Dependent 14:56 HELP Framework Steps 25:34 Build a Help Culture 30:29 Key Takeaways and Goodbye This episode is for anyone interested in asking for help, how to ask for help, why asking for help is hard, leadership skills, workplace communication, psychological safety, vulnerability at work, stress management, burnout prevention, emotional intelligence, workplace stress, leadership development, productivity at work, teamwork and collaboration, asking for support, help seeking behavior, autonomous help seeking, dependent help seeking, build trust at work, professional growth, career development, workplace culture, manager training, team communication, overcoming fear of judgment, confidence at work, mental health at work, connection and community, reduce stress at work, less stress more joy, unstressing method, help framework, leadership coaching, personal development, or work life balance.

    34 min
  2. Managing Rejection Without Losing Momentum

    APR 27

    Managing Rejection Without Losing Momentum

    Comparison doesn’t just “steal joy”—it actively increases stress and keeps you stuck. On this episode, Amy shares a personal story of rejection (including her latest pitch to Harvard Business Review) and the simple, practical method she’s using to move through comparison and rejection without spiraling. If you’ve ever felt behind, not good enough, or stuck measuring yourself against others—this episode gives you a way out. Chapters 00:00 Comparison Steals Joy 00:44 Harvard Rejection Story 03:56 Step One Self Compassion 07:23 Step Two Celebrate Others 12:53 Try It and Wrap Up What You’ll Learn Why comparison and rejection feel so painful (and so human)The difference between eustress (helpful) and distress (harmful)A 2-step method to move through rejection quickly and authenticallyHow self-compassion changes your experience of stressWhy celebrating others only works after you support yourself first Key Takeaways You can’t feel true joy while actively comparing yourself to othersAvoiding rejection also means avoiding opportunityGrowth lives in the uncomfortable “not knowing” spaceSelf-compassion isn’t soft—it’s a performance strategyYou’re not behind—you’re in the process  Links & Resources Amy’s book: Cheers to MondaySelf-compassion assessment (via Kristin Neff)Contact: amy@amyleneker.com

    17 min
  3. You're Not the Problem. Work Is.

    APR 20

    You're Not the Problem. Work Is.

    Amy's new book, national bestseller 'Cheers to Monday' was selected by the The Next Big Idea Club as one of their must reads, and they invited Amy on their podcast to talk about her big takeaways from the book. This week's episode of 'Less Stress, More Joy' is a feed drop of Amy's episode on 'The Next Big Idea Club Daily' podcast. Amy shares a practical, research-backed framework to help you rethink stress, redesign your work, and create space for more joy. You’ll learn: Why modern work is designed to create stress (and what to do about it).The hidden “stress stories” shaping your behavior at work.How to use the Stress Ruler to quickly assess what’s really going on.The 5 types of work stress (and why treating them the same doesn’t work).A simple 3-step method to reduce stress without overthinking or burnout. If you’re a leader, manager, or high performer feeling stretched too thin, this episode will help you shift from survival mode to sustainable success. Chapters: 00:00 Welcome and Big News 00:58 Why Mondays Feel Heavy 02:52 Work Is Broken 05:43 Stress Stories 09:20 The Stress Ruler 12:47 Types of Stress and How to Un-Stress 18:26 Wrap Up and Next Steps Share this episode with anyone interested in stress awareness month, leadership coaching for women, work stress, leadership coaching, burnout recovery, workplace stress, stress management, employee wellbeing, leadership development, productivity, mental health at work, burnout prevention, workplace culture, stress and performance, joy at work, Cheers to Monday, or nonfiction authors. Order 'Cheers to Monday' here: https://www.amyleneker.com/book

    19 min
  4. How Your Values Shape Stress, Conflict, and Joy at Work

    APR 13

    How Your Values Shape Stress, Conflict, and Joy at Work

    What if your stress at work isn’t just about your workload—but a misalignment with your values? On this episode of Less Stress, More Joy, Amy Leneker explores how identifying and aligning with your core values can transform how you experience stress, conflict, and joy at work. Drawing from leadership coaching, workplace mediation experience, and research featured in her bestselling book Cheers to Monday, Amy shares a practical framework to help leaders and teams reduce stress without pretending it disappears. You’ll learn why stress and joy are not opposites, how high stress pulls you out of your values, and how reconnecting with those values can improve decision-making, workplace relationships, and overall well-being. This episode is especially valuable for leaders, managers, and professionals navigating workplace conflict, burnout, and team dynamics. Through real-world examples—including leadership coaching insights and conflict mediation cases—you’ll see how values like collaboration, autonomy, integrity, and honesty shape team culture and communication. Amy also dives into: How to identify your top core valuesWhy values are critical in leadership coaching and decision-makingHow workplace conflict is often rooted in misaligned valuesThe connection between stress, burnout, and values misalignmentHow to build trust, compassion, stability, and hope in teamsWhy including yourself in your values is essential to avoid burnoutWhether you're a leader, team member, or entrepreneur, this episode will help you lead with clarity, reduce stress, and create more joy—without toxic positivity. 🎧 Perfect for: leadership coaching for women, workplace conflict resolution, stress management at work, burnout recovery, emotional intelligence, team leadership, organizational culture, values-based leadership, and personal development. Chapters: 00:00 Why Values Matter 02:34 Joy and Stress Aren’t Opposites 05:11 Find Your Top Values 07:30 Values in Workplace Conflict 12:05 When Values Shift 16:43 Include Yourself in Values 21:20 Connection and Hope at Work

    29 min
  5. The Un-Stressing Method: 3 Steps to Less Stress and More Joy

    MAR 30

    The Un-Stressing Method: 3 Steps to Less Stress and More Joy

    Stress is not just a personal problem — and joy is not just a nice-to-have. On this episode, recorded live during the "Cheers to Monday" book launch, Amy Leneker shares the Un-Stressing Method, a simple but powerful framework for understanding stress, responding with compassion, and creating more joy at work and in life. Drawing from national research on stress and joy in the American workforce, Amy walks through the five types of work stress, the three drivers of joy, and the barriers that get in the way. She also explains how to use the Un-Stressing Matrix to move from overwhelm to action, why compassion is the highest level of connection, and how one unforgettable story from her 13th birthday shows what compassion in action really looks like. If you’ve been feeling overloaded, disconnected, or stuck, this episode offers a practical way forward. On this episode, Amy covers: The Un-Stressing MethodHow to see, sort, and solve stressThe Stress Ruler and stress matrixThe 5 types of work stress: schedule, suspense, social, sudden, and systemThe 3 drivers of joy: meaning, mattering, and momentumThe 5 barriers to joy at workThe 4-quadrant action planWhy compassion is more powerful than pity, sympathy, or empathy aloneThe big idea: stress thrives in isolation, and relief comes through connectionStress thrives in isolation, and relief is gonna come through connection. Chapters 00:00 One Good Thing 01:07 Stress and Joy Research 02:06 Step One See Stress 05:40 Step Two Sort Stress 13:57 Step Three Solve It 24:37 Compassion Connection Ladder 26:34 Birthday Story and Wrap

    31 min
  6. How to Do The Next Right Thing

    MAR 16

    How to Do The Next Right Thing

    The RIGHT Questions: Acting on the Next Right Thing at Work What if the biggest thing we’ve been taught about success at work is wrong? This week on Less Stress, More Joy, Amy Leneker challenges the belief that stress is simply the price we pay for achievement. Instead, she argues that stress is often a signal that something in the system needs to change. Amy shares a personal leadership story she still regrets: answering a work request just 48 hours after coming home from the hospital with her newborn daughter — a moment that led her to work through most of her maternity leave. From that experience, she developed the RIGHT Questions Framework, a simple tool leaders can use when facing stressors they care about and have the power to influence. The RIGHT Questions help leaders pause and act with intention by asking: How can I Reframe this stressor from a threat to a challenge?What is my role in this moment?How can I ground my decision in my values?How do I hold myself accountable?What is the next aligned action? Amy also explores how our decisions ripple outward — shaping team trust, workplace culture, and the signals we send about what leadership actually requires. This episode is for leaders, parents, and professionals who want to break the cycle of chronic workplace stress and lead differently. Less stress. More joy. Zero toxic positivity. Order Cheers to Monday: www.amyleneker.com/bookUnstressing Method: katiecouric.com/lifestyle/workplace/how-to-stop-stress-at-work/ Chapters: 00:00 Welcome and Work Stress Lie 01:03 The Right Questions Framework 01:47 Maternity Leave Regret Story 03:59 R I G H T Steps Explained 09:37 Impact, Power Dynamics, and Wrap-Up

    16 min
  7. Why Gen Z Is So Stressed at Work (And What Leaders Are Missing)

    MAR 9

    Why Gen Z Is So Stressed at Work (And What Leaders Are Missing)

    Why are younger generations experiencing more stress at work than everyone else? On this episode of Less Stress, More Joy, leadership coach Amy Leneker shares new insights from her national study on stress and joy at work — including why Generation Z is experiencing significantly more workplace stress than older generations. Amy explains the five types of work stress that affect employees, why sudden stress and schedule stress are hitting Gen Z the hardest, and what leaders can do to create healthier workplaces across generations. If you lead a team, work with younger employees, or simply want to understand how stress impacts today’s workforce, this episode offers practical ideas for creating workplaces with less stress, more joy, and zero toxic positivity. On this episode you'll learn: • Why Gen Z experiences more stress at work • The five types of workplace stress affecting teams • Why sudden stress has the biggest negative impact • How schedule stress and meetings increase workplace pressure • How leaders can reduce stress and remove barriers to joy Because joy at work isn’t a luxury — it’s what helps people do their best work. Chapters: 00:00 Gen Z Stress Preview 00:51 Study Setup and Generations 02:24 Two Big Takeaways 05:34 Five Types of Work Stress 07:56 Fix Sudden and Schedule Stress 13:15 Talk About Impact Without Stereotypes 17:09 Barriers to Joy and Wrap Up Pre-order: Cheers to Monday, The Surprisingly Simple Strategy to Lead & Live With Less Stress & More Joy everywhere books are sold. Questions?  amy@amyleneker.com. The State of Stress & Joy at Work 2026

    25 min
  8. Why Toxic Positivity Backfires at Work (And What Actually Creates Joy)

    MAR 2

    Why Toxic Positivity Backfires at Work (And What Actually Creates Joy)

    On this episode of Less Stress, More Joy, Amy Leneker unpacks one of the most well-intentioned — and most damaging — leadership habits in modern workplaces: toxic positivity. From “good vibes only” messaging to cringe-worthy icebreakers, forced joy often increases stress, reduces trust, and disconnects teams. Drawing from her national study, The State of Stress and Joy at Work, Amy shares powerful data on what’s actually exhausting employees — and what truly creates sustainable joy. You’ll learn: Why forced positivity increases burnoutThe connection between authenticity and trustThe top 5 barriers to joy at workThe top 5 drivers of real workplace joyHow to create connection without the cringe Chapters: 00:00 Why Good Vibes Backfire 03:01 Icebreaker Cringe Story 05:13 Connection Without Weird 08:09 The Data on Exhaustion 10:49 Top Barriers and Drivers 13:40 Stop Toxic Positivity Pre-order Amy’s new book: Cheers to Monday: The Surprisingly Simple Strategy to Lead & Live With Less Stress & More Joy at amyleneker.com/book Have a question for a future episode? Email: amy@amyleneker.com Less stress. More joy. Zero toxic positivity. That’s the joyful rebellion.

    15 min
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Less Stress, More Joy with Amy Leneker is the joyful rebellion you’ve been waiting for. If you’ve ever woken up on a Monday already exhausted, or spent Sunday night bracing yourself for the week ahead, the problem isn't you — the problem is work. But there’s a better way. A simpler way. Each week on the Less Stress, More Joy podcast, Amy shares the same coaching she brings to Fortune 100 companies and public sector organizations — helping you understand your stress, break old patterns, and rediscover the joy you were meant for. Less stress, more joy, and zero toxic positivity — that’s the joyful rebellion. Less Stress, More Joy is based on Amy's forthcoming book Cheers to Monday: The Surprisingly Simple Strategy to Lead and Live with Less Stress and More Joy. Editing and production is by Brandi Neal. If you've been searching for podcasts for anxiety and stress, leadership coaching for women, or job and life coaching tips, you're invited to tune in and join the joyful rebellion!

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