Life Beneath The List

Coach Kay Nass
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Real life coaching from the messy middle. Here, we look beyond the habit, goal, or unfinished list to the actual person living the life beneath it. Because your real life matters more than how impressive your to-do list looks.

Episodes

  1. 5d ago

    11. Am I Quitting, or Am I Recalibrating?

    What if changing your plans isn't a sign that you're giving up, but a sign that you're paying attention? In Episode 11 of Life Beneath the List, we're talking about the difference between quitting and recalibrating, and why those two things aren't always as easy to distinguish as we'd like. I'm sharing a personal look at a season of unexpected changes, from navigating major home repairs and an uncertain few months ahead to making the difficult decision to close a membership community I was genuinely excited to build. Sometimes the direction we thought would give us more freedom turns out to be the very thing we need to reconsider. We'll explore how to recognize when a goal needs a different approach, when it's time to practice a little grit instead of pivoting, and why letting go of a plan doesn't have to mean letting go of what matters to you. Because sometimes recalibration is what makes consistency possible. Music: Sully Bright / Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I'm Coach Kay Nass, a habit coach helping ambitious, overwhelmed people move beyond all-or-nothing thinking and build habits, routines, and goals that fit their actual lives. Around here, we look beneath the habits, goals, routines, and unfinished lists to uncover what really matters, why we get stuck, and how to make meaningful progress without constantly starting over. Because your life matters more than how impressive your list looks. Links & Things: Explore coaching, free resources, and ways to work with me:https://start.coachkaynass.com/

  2. Oct 10

    10. I Was Thinking About Time All Wrong

    What if you don't need more time? What if you just need to stop dismissing the time you already have? In Episode 10, we're talking about how all-or-nothing thinking can sneak into the way we manage our time, not just our habits and goals. I'm sharing how I went from scheduling nearly every part of my day to finding freedom in the little pockets of time I used to overlook. From creating YouTube videos in pieces to getting things done while breakfast cooks, we'll talk about why progress doesn't require a perfect block of uninterrupted time, how to work from priorities instead of rigid schedules, and why the smaller version still counts. Because the goal isn't to fill every available minute with productivity. It's to recognize that a pocket of time doesn't have to be filled to be valuable, and it doesn't have to be big to be useful. Music: Sully Bright / Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I'm Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: Explore coaching and ways to work with mehttps://start.coachkaynass.com Join The Messy Middler Communityhttps://app.heartbeat.chat/themessymiddlers/p/page-11248d5f

  3. Sep 28

    9. How to Plan When Your Life is Up in the Air

    How do you make a plan when you don’t actually have enough information to make one? In Episode 9, we’re talking about what happens when life is up in the air and you genuinely don’t know what the next few weeks—or months—are going to look like. I’m sharing a little of what my family is navigating right now after finding mold in our home, facing a roof replacement and kitchen renovation, and realizing that at some point, we’ll likely need to temporarily live somewhere else. There are still a lot of questions we simply don’t have answers to yet. We’ll talk about why planning harder can’t manufacture certainty, how to make the decisions you can make without trying to solve every possible scenario, and why I’m building a plan that is rhythm-specific instead of location-specific. Because maybe being good at planning isn’t about perfectly predicting what’s coming. Maybe it’s about building a life—and rhythms—that can bend when you couldn’t have predicted it at all. Music: Sully Bright / Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: Explore coaching and ways to work with mehttps://www.coachkaynass.com Join The Messy Middler Communityhttps://app.heartbeat.chat/themessymiddlers/p/page-11248d5f

  4. Sep 21

    8. Re-Entry to Life after a Break

    You don’t need a full reset. You might just need a re-entry point. In Episode 8, we’re talking about what happens when you come back from a break—vacation, a long weekend, a hard week, being sick, or any season that knocked you out of your normal rhythm—and suddenly feel like you need to get your entire life together immediately. We’ll talk about why your first day back doesn’t need to be your most productive one, the difference between giving yourself grace and avoiding what needs to be done, and how making things smaller can help you find your rhythm again without creating an enormous comeback plan. Because maybe the goal isn’t to catch up on your entire life. Maybe it’s simply to ask: What would help me feel back in my life again? Music: Sully Bright / Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: Explore coaching and ways to work with mehttps://www.coachkaynass.com Join The Messy Middler Communityhttps://app.heartbeat.chat/themessymiddlers/p/page-11248d5f

  5. Sep 3

    7. Choosing Less, Living More

    What if you don’t actually want more? In Episode 7, we’re talking about why wanting less doesn’t mean you’re settling, losing your ambition, or wasting your potential. We’ll look at the difference between building a big life and building a full life, how easily “I could” turns into “I should,” and why being capable of doing more doesn’t mean you’re obligated to keep adding more. Because maybe the goal isn’t to build the biggest life you possibly can. Maybe it’s to build one that actually feels like yours. Music: Sully Bright / Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠⁠⁠⁠⁠⁠⁠Explore coaching and ways to work with me⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Join The Messy Middler Community⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Grab the free Capacity Audit⁠⁠⁠⁠ (to help you figure out what actually fits in your real life)

  6. Aug 26

    6. Let's Talk About Capacity

    What does your life actually have room for right now? In Episode 6, we’re talking about capacity, what that actually means, and why making a good plan isn’t just about what you want to do. We’ll look at the difference between the hours you technically have and the capacity you can realistically use, why your plans keep falling apart when you skip this step, and how to start building habits and goals that fit your real life instead of constantly asking yourself to do more. Music: Sully Bright / Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠⁠⁠⁠⁠⁠Explore coaching and ways to work with me⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Join The Messy Middler Community⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Grab the free Capacity Audit⁠⁠⁠ (to help you figure out what actually fits in your real life)

  7. Aug 19

    5. You Don't Need More Discipline

    Are you the type of person to keep asking, "Why can't I be more disciplined?", because I have a new question for you to consider. In Episode 5, we’re talking about why “I just need more discipline” might not actually be the problem—and how to make your habits, routines, and goals fit the life you’re really living instead. Music: Sully Bright/ Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠⁠⁠⁠⁠Explore coaching and ways to work with me⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Join The Messy Middler Community⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Grab the free Capacity Audit⁠⁠ (to help you figure out what actually fits in your real life)

  8. Aug 14

    4. The Enough Line

    What actually is "ENOUGH". Is it a vague term for you or have you actually decided it for yourself? In Episode 4, we’re talking about The Enough Line—how to decide what “enough” looks like in your real life, stop chasing a finish line that keeps moving, and let your effort actually count. Music: Sully Bright/ Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠⁠⁠⁠Explore coaching and ways to work with me⁠⁠⁠⁠ ⁠⁠⁠⁠Join The Messy Middler Community⁠⁠⁠⁠ ⁠⁠⁠⁠Download the free Capacity Audit⁠⁠

  9. Aug 11

    3. Why You Keep Starting Over

    Why do you keep starting over—even when you really want the change? In this episode, I’m breaking down four of the most common reasons I see people abandon routines and how to fix them. The goal is not to build a perfect routine. It is to build something small enough, honest enough, and flexible enough to survive real life—and to remember that you do not need to restart. You need to return. Music: Sully Bright/ Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠⁠⁠Explore coaching and ways to work with me⁠⁠⁠ ⁠⁠⁠Join The Messy Middler Community⁠⁠⁠ ⁠⁠⁠Download the free Capacity Audit⁠

  10. Aug 7

    2. Your Habit Is Not The Point

    Episode Summary In this episode, Coach Kay shares something that might sound surprising coming from a habit and accountability coach: your habit is not the point. With nearly a decade of coaching experience, she breaks down why we so often confuse the method with the meaning — and what to focus on instead. The Coaching Exercise Pick one thing on your list you keep restarting. Instead of asking "How do I make myself do this?" ask: What am I hoping this gives me?Is this still the best way to get there? Music: Sully Bright/ Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠⁠Explore coaching and ways to work with me⁠⁠ ⁠⁠Join The Messy Middler Community⁠⁠ ⁠⁠Download the free Capacity Audit

  11. Aug 6

    1. Your Life Is Not A Race

    Your life is not a race—but a lot of us are living like we are already losing. In this episode, I’m talking about the pressure to grow faster, change faster, achieve more, and hurry through the messy middle. We’ll look at how that urgency can leave you defeated before you even begin—and what it could look like to pursue meaningful goals without treating your life like one long race to the finish line. Because the messy middle is not something to escape. It is where your life is happening. Music: Sully Bright/ Courtesy of Epidemic Sound Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: ⁠Explore coaching and ways to work with me⁠ ⁠Join The Messy Middler Community⁠ ⁠Download the free Capacity Audit

  12. Aug 5

    0. Welcome to the Show

    Episode Zero: A little about me, this podcast, and my hopes for it. Welcome in to the show. Life Beneath the List is real-life coaching from the messy middle. I’m Coach Kay Nass, a habit and accountability coach who helps ambitious, overwhelmed people stop building plans for imaginary perfect lives—and start making small, steady changes that fit the life they are actually living. Around here, we look beneath the habit, goal, routine, or unfinished list to uncover what you really want, why you are getting stuck, and what sustainable progress could look like for you. Because your life matters more than how impressive your list looks. Links & Things: Explore coaching and ways to work with me Join The Messy Middler Community Download the free Capacity Audit

  • 12 Episodes

About

Real life coaching from the messy middle. Here, we look beyond the habit, goal, or unfinished list to the actual person living the life beneath it. Because your real life matters more than how impressive your to-do list looks.

Information

  • Creator
    Coach Kay Nass
  • Years Active
    2026
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Coach Kay Nass
  • Show Website
    Life Beneath The List