The Juggle is Real
Andryanna Gonko
You’re juggling work, family, and everything in between—and it can be a lot. The Juggle is Real is your weekly dose of strategies, mindset shifts, and honest conversations to help you stress less and enjoy more. Host Andryanna Gonko, an educator and mom of three, shares real-life insights, expert advice, and proven tools on topics that matter, so you can create a life that feels lighter and more fulfilling. Because 'balance' isn’t about doing it all—it’s about doing what matters most. Tune in for the fresh takes you didn't know you needed to actually embrace and enjoy this stage of life.
Episodes
Mentioned books
Dec 18, 2025 • 39min
What Every Parent Needs to Hear Before Christmas: Our 2025 Expert's Advice on Stress, Connection & Calm | E180
In this special pre-holiday episode, Andryanna curates timely insights from trusted 2025 expert guests, sharing perspective and practical guidance on stress, nervous system regulation, anxiety, screen time, and staying connected during the holidays. The episode is designed to feel supportive, steady, and reassuring — a reminder of what truly matters as the season unfolds.Featured expert voices include:Kathryn Flynn, Registered PsychotherapistDr. Kristine Laderoute, Clinical PsychologistCat & Nat, authors and creators of The Screen Sense GuideDr. Mary Marano, relationship and family expertTogether, their insights help parents approach the holidays with more calm, compassion, and connection — for themselves, their children, and their partners.In this episode, listeners will hear expert guidance on:Why nervous systems are often on overdrive during the holidays — and what helps;How anxiety and judgement can heighten stress for parents and kids;Navigating disrupted routines and emotional overload with compassion;Reducing screen time tension while keeping communication open;Supporting connection with your partner during busy, demanding seasons;Letting go of perfection and lowering the bar where it matters most.The episode closes with a deeply reflective reading, “A Love Letter to Right Now,” offering perspective on presence, gratitude, and the fleeting beauty of everyday family life — especially poignant in the days leading up to Christmas and the holiday break.CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.Guest Episode References (for Further Listening):Episode 151 — May 29, 2025Regulate, Respond, Repair: Parenting Through a Nervous System Lens with Kathryn Flynn Episode 153 — June 12, 2025Anxiety, Assertiveness + the Art of Emotional Recovery with Dr. Kristine LaderouteEpisode 145 — April 17, 2025Cat & Nat on Parenting Teens in a Digital World: What Every Parent Needs to Know Episode 137 — February 20, 2025 Staying Connected : Nurturing the Relationship with Your Partner While Raising a Family with Dr. Mary Marano
Dec 11, 2025 • 31min
Why Your Kids Need a ’90s Christmas: Reclaiming a Slower, More Connected Holiday Season | 179
In this episode, Andryanna explores how parents can bring back the best parts of a ’90s Christmas—slower moments, simple traditions, unstructured play, and genuine connection—to support kids’ developing brains during the busiest season of the year.Grounded in research on attention, delayed gratification, nervous system regulation, and the impact of screen-heavy environments on children, Andryanna offers low-effort, high-reward ideas parents can use to create a calmer, more meaningful holiday season for Gen Z and Alpha teens, tweens and kids. She also explains how adults can model these behaviours, co-regulate with their children, and experience more ease themselves.In this episode, she dive into:Why today’s kids experience more stimulation and less natural downtime;How ’90s-style traditions support focus, emotional regulation, and problem solving;The science behind delayed gratification and why it matters during the holidays;Simple nostalgic activities that build connection without adding stress;How outdoor play, slow games, and boredom strengthen growing brains;Nervous system tools to reduce overstimulation for kids and parents;The role of attunement and co-regulation in creating a calmer family holiday;Practical shifts to make the holidays less rushed and more restorative.A supportive, nostalgic, research-backed episode for parents craving a simpler, slower, more connected holiday season.CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.Key themes include:90s Christmas traditions; slowing down during the holidays; Gen Alpha parenting; kids’ nervous system regulation; holiday overstimulation kids; delayed gratification kids; simple Christmas traditions; slow parenting; holiday mental load moms; co-regulation and attunement; kids screen time holidays; creating Christmas magic; nostalgic Christmas ideas; mindful holiday parenting.
Dec 4, 2025 • 39min
How to Take a Break When You Have Literally Zero Time | E178
In this episode, Andryanna dives into one of the most common struggles moms face in December: how to take a break when you have absolutely zero time.Drawing from research on micro-breaks, decision fatigue, and the mental load of motherhood, she explores practical, realistic ways busy women can reset their energy in seconds—not hours.In this episode, listeners will hear:Why moms feel emotionally + mentally “done” in December;The science behind micro-breaks and how short pauses improve energy;Simple, real-life 10-second resets that fit into an already overflowing day;30–60 second breaks that can be taken without rearranging schedules;How to use “if-then” habits to automate rest during December;Practical micro-boundaries that protect bandwidth during holiday overload;A gentle, realistic plan for making December feel more manageable.It's a validating, practical, and deeply useful episode for anyone carrying the invisible weight of the season.CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.
Nov 27, 2025 • 37min
A Different Way to Think About Debt, Taxes & Your Financial Future with Robinson Smith | E177
In this episode, Robinson Smith, Founder & CEO of Smith Manoeuvre Services Corp and Smith Consulting Group Ltd., joins Andryanna for a conversation on easing mortgage and financial overwhelm for everyday Canadians—especially as holiday spending and gifting expectations ramp up.In this episode, he breaks down:Where financial overwhelm is really coming from for Canadian homeownersHow to reframe your mortgage from burden → long-game wealth toolThe difference between “good debt” vs “bad debt”Why taxes matter so much when it comes to family financesWhy this strategy works without needing extra monthly incomeHow busy parents can realistically implement itSmart holiday budgeting + intentional gifting adviceA clear first step families can take now to feel more confident in the new yearIt's an insightful, practical listen for parents balancing mortgages, bills, and holiday spending pressure—without sacrificing hope for their financial future.CONNECT WITH ROBINSON:WebsiteBook: Master Your Mortgage for Financial FreedomOn InstagramLinkedInCONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.Key themes include:homeownership + tax systems in Canada, mortgage mindset reframing, reducing non-deductible debt faster, achievable financial literacy steps for busy parents, smarter holiday budgeting, intentional gifting, and building real wealth without extra cashflow.
Nov 20, 2025 • 27min
Yes to What Matters: How to Say No, Lighten the Load & Enter Holidays with Joy | E176
In this episode, Andryanna dives into the power of saying “no” as we enter the busiest season of the year. Drawing on research about the mental load of motherhood, boundary-setting psychology, and real-life examples, Andryanna unpacks why so many women overcommit and how to reset with intention.Learn how to protect your energy, reduce overwhelm, and say yes to what truly aligns with your values (not with what you think you "should" do). In this episode:• Why women struggle to say no and the impact of the mental load• How to set boundaries with clarity and compassion• A simple “yes/no” audit to prioritize what matters most• Research-backed strategies to prevent holiday overwhelm• Scripts and examples for saying no without guilt• How to delegate, release control, and lighten your schedule• Journaling prompts for reflection and intentionThis episode is designed to help you create more space, ease, and joy heading into the holiday season.CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.Keywords: saying no, boundaries for women, mental load, motherhood stress, holiday overwhelm, burnout prevention, intentional living, reduce mental load, seasonal stress, holiday planning, work-life balance, women’s wellbeing, emotional labour, saying yes to what matters, mindset tools for mothers.
Nov 13, 2025 • 54min
Releasing Your “Vocal Kanye”: Jam Gamble on Shame, Power & Reclaiming Your Voice | E175
In this episode, Andryanna sits down with Jahmeelah “Jam” Gamble — speaker, educator, and creator of Slay the Mic®, a transformative method helping people reconnect with their voice and use it with confidence, authenticity, and power.Jam has spent over a decade teaching people how to trust their voice again — not just on stage, but in everyday moments that matter: setting boundaries, asking for what they need, and speaking up without apology.Together, Andryanna and Jam explore:Why so many women carry shame around their voice and how early experiences can shape that;How to identify and release your “Vocal Kanye” (the voice of criticism and self-doubt);Practical ways to speak up with confidence at home, at work, and in relationships;How to raise kids who feel free to use their voices;The link between voice, self-trust, and leadership.This is an episode for anyone who’s ever quieted themselves to fit in and is finally ready to be heard.CONNECT WITH JAM:Jams Website Your Vocal Turning Point // Launching January 2026: https://www.slayerofthemic.com/ On Instagram On LinkedInCONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.
Nov 6, 2025 • 30min
How I Manifested Our Dream Lakefront Home (and how you can use these tools too!) | E174
In this solo episode, Andryanna shares the story behind manifesting her family’s dream lakefront home — and the powerful mindset, energetic, and practical steps that made it possible.But this isn’t just a story. You will walk away with prompts, tools, and a grounded framework to support your next chapter — whether you’re calling in a home, a new season of life, more peace, more alignment, or simply a spark of belief again.In this episode, you’ll learn:The visualization and journal prompt that started everything;How to expand beyond your “invisible circle” (Steven Bartlett analogy);Lessons from Neville Goddard and Wayne Dyer applied in real life;Why letting go is the hardest — and most necessary — step in manifestation;How gratitude amplifies and accelerates receiving;What to do when impatience shows up (“why isn’t it here yet?”);Practical steps you can start today to align with what you desire.This isn’t manifestation theory — it’s manifestation lived.CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.
Oct 30, 2025 • 17min
'Rest is Productive' is a Myth - The Truth about Restorative Rest | E173 (replay)
In one of the most-loved episodes, Andryanna challenges the phrase “rest is productive” and explores why framing rest as another task can keep us stuck in hustle mode.She unpacks what restorative rest truly means—how it supports emotional well-being, nervous system regulation, and resilience—and offers practical ways to bring more calm and recovery into daily life.Gain perspective on how to step away from performance-based rest and move toward a deeper, more sustainable sense of renewal.In this episode:Why “rest is productive” can reinforce perfectionism and pressure;What restorative rest really looks like;How rest supports nervous system regulation and emotional health;Practical ways to recharge without guilt or overthinking;ON THE BLOG: Avoiding the Fall Energy Slump: Smart Shifts for More CalmGIVEAWAY! - Enter to win a 4-Year Anniversary prize pack that includes: The Juggle is Real Authentic Self-Care Planner, personal development books + a $100 Amazon Gift Card. To enter: write a review of The Juggle is Real on Apple Podcasts and send a screen capture to hello@andryanna.com!CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.
Oct 23, 2025 • 41min
Shine Without Shame: The Truth About Bragging, Confidence & Growth with Lisa Bragg | E172 (replay)
In this episode replay, Andryanna sits down with best-selling author, former TV anchor and visibility expert Lisa Bragg to unpack why so many ambitious women stay silent—and how refusing to dim your light might be the key to your next big leap.Lisa draws on deep research and her book, Bragging Rights: How to Talk About Your Work Using Purposeful Self‑Promotion, to show how self-promotion isn’t a dirty word—it’s a strategy for impact and influence.Highlights:How a chance encounter with a pop star redirected Lisa’s career and purposeWhy women often hesitate to share success—and how “modesty” may be holding them backThe concept of “flip it to test it”: how receiving and giving compliments can become your first toolHow sharing your wins actually serves others, elevates your field, and amplifies your impactPractical steps to go from “hidden gem” to visible leader, brand, or businessWhether you’re prepping for 2026 goals, ready to ask for a raise, or craving to be seen for your value—this episode gives you the mindset shift and tools to step into the light.ON THE BLOG: Avoiding the Fall Energy Slump: Smart Shifts for More CalmGIVEAWAY! - Enter to win a 4-Year Anniversary prize pack that includes: The Juggle is Real Authentic Self-Care Planner, personal development books + a $100 Amazon Gift Card. To enter: write a review of The Juggle is Real on Apple Podcasts and send a screen capture to hello@andryanna.com!CONNECT WITH LISA:Get the book: Bragging Rights: How to Talk About Your Work Using Purposeful Self-Promotion WebsiteFree Bragging Rights Riff Tool for idea generation LinkedInInstagramFacebookCONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.
Oct 16, 2025 • 30min
When You’re Running on Empty: 5 Reminders for Relief & Renewal (replay) | E171
Feeling burnout, stretched too thin, or longing for renewal? In this replay episode, Andryanna shares five grounded strategies for relief and renewal designed especially for overwhelmed moms.These five reminders continue to help her — and listeners — find calm, relief, and renewal when life feels overwhelming.This episode is a gentle, relatable guide to slowing down without guilt, honouring your body’s limits, and remembering that self-compassion is the most productive thing you can practice.This week’s replay couldn’t come at a better time. After losing her voice to a cold, Andryanna revisited these lessons herself — a real reminder that even those who teach mindfulness sometimes need to pause and refill their cup.Highlights:Why rest isn’t a reward — it’s a requirementThe real power of small wins and progress over perfectionHow to listen to your body’s signals before they become “screams”Mindset shifts for finding gratitude, even in hard momentsPractical, real-life self-compassion exercises you can do todayAS MENTIONED - ON THE BLOG: Avoiding the Fall Energy Slump: Smart Shifts for More CalmGIVEAWAY! - Enter to win a 4-Year Anniversary prize pack that includes: The Juggle is Real Authentic Self-Care Planner, personal development books + a $100 Amazon Gift Card. To enter: write a review of The Juggle is Real on Apple Podcasts and send a screen capture to hello@andryanna.com!CONNECT WITH ANDRYANNA:Get your copy of The Juggle is Real: Authentic Self-Care Planner Vol. 2 HERE! On InstagramEmail: hello@andryanna.com* Get your Kids Daily Routines Chart HERE! *Click HERE for your FREE '30 Days For Me' Self-Care Guide and Releasing Guilt & Judgements Worksheet.And please visit Andryanna.com for blogs, giveaways, workshops, tools, resources and more.
