The Blair Badenhop Show

Latest Episodes:

314: The Art of Coming Back to Center (And Letting Go of Perfection) Apr 13, 2026

Show notes

Spring break was full — in the best ways. Slower mornings, more time together, spontaneous adventures, and long days with the kids that reminded me just how much I love being their mom. It was joyful, grounding, and a little messy — the kind of week that pulls you out of your usual rhythm and into the heart of real life. And when it ended, I noticed something familiar: that slightly scattered, overstimulated feeling that can come after a stretch of am especially full week.

In this episode, I share how I've been coming back to center. I talk about what I've been learning from the book How to Do Nothing, how my relationship with my phone continues to evolve, and why presence isn't about getting it perfect — it's about returning to yourself, again and again, in the middle of real life.

Mentions:

My Substack You can find more of my writing and reflections on Substack, where I share weekly notes on presence, attention, and living more intentionally.
How to Do Nothing by Jenny Odell

313: Life Lately — Spring Awakenings, Favorite Finds, and a New Experiment Mar 30, 2026

Show notes

In this week's episode, I share how the change in seasons has brought me so much joy — and an immense amount of clarity about what's next. So much so that I decided to launch something new and share it with you today.

I also share four things that made March special — a TV show, a book, a garden project, and a new treadmill exercise I'm testing out.

If you're curious about this new thing I'm putting out into the world, be sure to listen to the whole episode. But in the meantime, I'll give you one hint: Life Unlooped. ✨

You can learn more — and join us — over on my Substack, This Season: https://blairbadenhop.substack.com

312: Clarity Without a Plan — The Process Guiding My Next Chapter Mar 16, 2026

Show notes

Over the past year, my life and work have shifted in ways I never expected. After stepping away from the wellness branding and copywriting business I ran for a decade, I found myself in a season of not knowing what's next. But Instead of forcing a plan, I've been following something simpler: curiosity.

In this episode I share:

Why I chose to step away from my business
The first clue that helped me begin figuring out what was next
How writing weekly started revealing new themes in my life and work
The four steps currently guiding my next chapter

MENTIONS:

Ballerina Farm Bone Broth Hot Chocolate https://ballerinafarm.com/products/bone-broth-hot-cocoa

Episode: We Moved to Georgia — The Beauty, the Mess, and Everything in Between https://blairbadenhop.com/podcast/we-moved-to-georgia-the-beauty-the-mess-and-everything-in-between/

My newsletter on Substack https://blairbadenhop.substack.com

311: Currently Pondering the End of Performance Culture — Plus a Peek Into My Everyday Life Mar 01, 2026

Show notes

I can't tell you how many posts I've seen on Substack lately from people saying they're done with Instagram. Clearly, a lot of us are exhausted by the noise—rage bait, endless stimulation, videos that leave us feeling worse instead of better, and the pressure to keep posting just to stay visible.

As I shared in previous episodes, I stepped away from my own IG era about six months ago, which facilitated a giant shift in how I live my life. That's why I love hearing other leaders in the personal growth space talk about this same topic.

Because the truth is, there is a major cultural shift at play right now. In today's episode, I share something I've been pondering—how the massive pivot I experienced in my own life, as it relates to entrepreneurship and living authentically, mirrors what's happening in the world around us.

In this episode, I share:

A recent conversation with Lacy Phillips and Jessica Gill about this cultural shift that really spoke to me and brought clarity to what's happening right now
How the social media fatigue we're noticing might actually signal the end of performance culture
The identity changes I experienced after stepping back from my business, and how the shedding I've done helped reconnect me with who I really am
A peek into my current weekday rhythm as a mom, writer, and creative—including my go-to hot cocoa recipe for cozy morning writing sessions.

If this episode resonates with you, you'll probably enjoy my Substack as well. That's where I share deeper reflections, personal essays, and my new series Field Notes.

Mentions:

To Be Magnetic The Expanded Podcast The Pathway

310: I Made My Phone Less Interesting — Here's What Happened Feb 16, 2026

Show notes

Over the last year, I've been slowly untangling myself from my iPhone — removing the apps that distract me, reaching for books or magazines instead, and experimenting with what it feels like to make my device less interesting. Because the truth is, I want to be a more present person. Someone whose using idle moments wisely instead of mindlessly.

In this episode, I share all the details and the effect it's having on my life.

Specifically:

Why I stopped posting on Instagram
The simple change that reduced my screen time almost immediately
The "glittery apps" I removed (and why)
The tension between needing technology and wanting space from it
How I'm handling things like Google, email, and yes — even ChatGPT
The tactile rituals I've replaced scrolling with (books, magazines, painting)
A new daily noticing practice that's helping me retrain my attention

So, if you've been feeling overstimulated, distracted, or just tired of your phone having such a strong pull on your nervous system — this might inspire your own experiment.

Join Me over on This Season

If you're not already subscribed to my Substack, I'm sharing monthly updates on this analog experiment — including what's working, what's hard, and what I'm learning along the way. You can join me at blairbadenhop.substack.com.

Resources:

90s Nostalgia, the Pull to Go Analog, and How I'm Making It Happen
The Energy Leak I Had to Plug Up, a Substack post from October 2025

309: Letting My Groans Out — and the Deeper Nervous System Work I'm Doing Now Feb 01, 2026

Show notes

In episode 308, I shared my practice of "letting my groans out" — a practice I've been doing for nearly a decade to release stress, unwind tension, and support deeper sleep. Today, I'm going deeper into the whole origin story from my 30s, plus giving you the play-by-play on the nervous system work I'm doing today.

Specifically, I share:

A modality called Network Spinal Analysis and how it opened my eyes to the body's capacity to release stored emotion through sound, breath, and spontaneous movement.
How I've continued following subtle breadcrumbs toward deeper nervous system regulation over the years.
What's shifted for me in the last six months since working with a practitioner focused on holistic biomechanics — and how this deeper rewiring has reduced my anxiety and changed how I relate to my body day to day.

If you've been curious about nervous system work — or feel there might be something deeper available beyond tools and techniques — this episode offers an intimate peek at what my experience has been.

And if you want more reflections like this, you can join me over on Substack at THIS SEASON → blairbadenhop.substack.com

Resources:

Prism Movement, https://www.prismmovementstudio.com/

Nitika Chopra, https://nitikachopra.com/

Jeanne Grabowski, https://www.thefoundersplace.com/

Vikaz, https://www.vikaz.com/

Institute for Integrative Nutrition, https://www.integrativenutrition.com/

308: Life Lately — Winter Rituals, Wellness Experiments & What's Grounding Me Jan 18, 2026

Show notes

In today's episode, I'm sharing a behind-the-scenes look at what's been filling my days lately — the small rituals, habits, and choices that are supporting me in this slower winter season.

I talk about the books, routines, wellness experiments, and mindset shifts that are helping me clear mental and emotional clutter, tend to my wellbeing, and gently prepare for spring — without rushing or forcing anything.

I share:

A beautiful book that's reshaping how I think about healing, stress, and aging
My current cozy rituals (including a favorite winter drink)
A few wellness tools and experiments that are supporting my sleep and hormones
And more

If you enjoy this kind of slower, more intimate sharing, you'll love my newsletter This Season, where I write weekly reflections on life, motherhood, wellness, purpose, and navigating change with more presence and self-trust.

You can subscribe at blairbadenhop.substack.com.

Resources:

307: On Taking January Slow — and Saving the Visioning for Later Jan 05, 2026

Show notes

In this episode, I'm letting go of the pressure to "start strong" in January — and maybe giving you permission to do the same.

If your new year feels less like a clean slate and more like a slow crawl out of holiday chaos, sickness, or just plain exhaustion… you're not alone. This week, I'm sharing why I'm not beginning 2026 with a grand plan, a detailed vision board, or a perfectly mapped-out set of intentions.

Instead, I'm choosing the slowness of winter, the simplicity of small tasks, and the honesty of meeting myself exactly where I am.

Inside, I talk about:

The moment back in 2012 that shifted how I wanted to enter the New Year — and why I stopped forcing a "fresh start."
What this past holiday season really looked like (sickness, exhaustion, low capacity) and why big intentions were impossible.
Why I'm choosing a slower, simpler beginning to 2026 — and letting clarity and momentum trickle in on their own timeline.

Here's to choosing what's real, sustainable, and aligned — not what's expected.

And if you want more reflections like this, you can join me over on Substack at THIS SEASON → blairbadenhop.substack.com

306: My Holiday Epiphany — How a Check-In with My Inner Child Helped Me Grow Up Dec 21, 2025

Show notes

This week's episode is a personal one — a holiday reflection I didn't expect to record but absolutely needed to.

It starts in my kitchen, making hot chocolate for my kids, Bing Crosby playing, the tree lit up across the room… and realizing I didn't feel a single ounce of Christmas magic. Not one spark. Even though everything around me looked perfect.

In this episode, I unpack the truth I uncovered — a quiet holiday epiphany that led me straight to my inner child and the part of me still longing for Christmas to feel the way it used to.

Inside, I share:

✨ Why Christmas feels so different as an adult (especially as a mom)✨ How moving to a new state and rebuilding community has shifted everything✨ What my inner child needed me to finally understand

If this season feels different for you — less sparkly, more emotional, more complicated — you're not alone. This episode is an invitation to honor where you are, release the pressure to recreate past versions of the holiday, and notice the tiny moments where magic still finds its way in.

Links:

305: Oh Hi! Why I Took a Big Break — And What I'm Creating Now Dec 07, 2025

Show notes

In this episode, I share what led me to step back from the podcast and social media, the truth about our move to Georgia, and how this season has reshaped my work, my identity, and my priorities. If you're craving an honest, grounded look at what it means to begin again, this one's for you.

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