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. 5 Things You Can Do Today for Less Stress & More Joy at Work

    Jun 1

    5 Things You Can Do Today for Less Stress & More Joy at Work

    Stress isn't the price of success—it's the thing getting in the way of it. On this episode, Amy shares five practical actions leaders, teams, and organizations can take right now to reduce workplace stress and create the conditions for greater joy, engagement, and performance. Drawing on insights from her national State of Stress and Joy at Work research study, Amy explains why overwhelmed teams struggle, how stress spreads through organizations, and what leaders can do to create healthier, more sustainable workplaces. Chapters00:00 Welcome and Why Stress Wins 00:56 Where to Start With Change 02:02 Protect Capacity Not Overload 03:38 Address Stress Together 05:33 Real Joy Over Forced Positivity 09:15 Redesign Work and Find Clarity 11:29 Five-Step Recap and Sendoff On This EpisodeWhy protecting capacity is essential for performanceHow stress spreads through teams and organizationsThe hidden cost of forced positivity at workWhat the Stockdale Paradox teaches us about leadershipWhy younger workers experience higher levels of workplace stressHow to distinguish between what's urgent and what's important Key TakeawaysStop overwhelming people and start protecting capacity.Stop ignoring stress and start addressing it together.Stop faking positivity and start creating conditions for real joy.Stop blaming generations and start redesigning work.Stop confusing urgent with important and start pausing for clarity. Resources MentionedThe State of Stress and Joy at Work Research StudyThe 7 Habits of Highly Effective People by Stephen CoveyGood to Great by Jim Collins Connect with AmyVisit Amy's website to learn more, download the research study, and access additional resources.

    13 min
  2. The Unexpected Drivers of Stress and Joy at Work

    May 18

    The Unexpected Drivers of Stress and Joy at Work

    Stress isn’t the price of success. According to Amy Leneker’s latest national research study, it may actually be the thing stealing success from us. On this episode, Amy breaks down the top drivers of workplace stress and the biggest contributors to joy at work — and why both ripple far beyond the office into our homes, relationships, and communities. Chapters 00:00 Welcome and Big Myth 00:56 Research and Ripple Effects 02:51 Why Joy Matters at Work 05:03 Top Joy Busters 08:22 Top Joy Builders and Wrap You’ll discover: The top 5 workplace “joy busters”The top 5 “joy builders”Why feeling valued matters so deeplyHow overwhelming workloads fuel burnoutWhy purpose and progress are essential for thriving at workThe connection between joy and high performance Amy also shares a surprising story about a CEO who claimed he wasn’t “into joy” — and what the data reveals about why joy is critical for doing our best work. Get the State of Stress & Joy report here: amyleneker.com/research Connect with Amy on LinkedIn: linkedin.com/in/amyleneker

    11 min
  3. Just Because You Can Doesn't Mean You Should

    May 11

    Just Because You Can Doesn't Mean You Should

    What if one of the biggest sources of stress at work is everything you keep fixing that was never yours to carry? On this episode of Less Stress, More Joy, Amy Leneker explores Quadrant 4 of the Un-Stressing Matrix: stressors that are within your control, but not actually important for you to solve. Through a personal story about boundaries, leadership, and people-pleasing, Amy unpacks why “just because you can” doesn’t always mean you should. On this podcast for leaders navigating stress and burnout at work, Amy also shares 6 key benefits of learning to accept without fixing: Frees up mental energyReduces unnecessary stressSaves time for what matters mostModels healthy boundariesBuilds resilience to discomfortStrengthens relationships Chapters: 00:00 Welcome to Less Stress 00:44 Unstressing Method Recap 01:52 Quadrant Four Explained 02:58 Sharpie Toddler Metaphor 04:30 Boundary Break Story 11:08 People Pleasing Caveat 14:17 Six Benefits of Letting Go 23:54 Practical Steps and Wrap Up You’ll walk away with practical ways to recognize unhealthy fixing patterns, protect your energy, and create healthier boundaries at work and in life. If this episode resonates with you, follow the show and share it with someone who needs a little less stress and a little more joy this week. Learn more: amyleneker.com #StressAtWork #Leadership #Burnout #PeoplePleasing #WorkplaceStress #AmyLeneker #LessStressMoreJoy #LeadershipDevelopment #Boundaries #MentalHealthAtWork

    31 min
  4. Asking for Help: Why It’s Hard and How to Do It Better

    May 4

    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
  5. 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
  6. 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
  7. 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
  8. 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
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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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