Feeling overwhelmed by clutter—but also overwhelmed by the idea of getting organized?

You’re not alone.

In this week’s Coffee Talk, I’m joined by professional organizing coach Tracy Hoth, who’s been helping people get organized for over 17 years. We talk about why most organizing attempts fail, how identity plays a huge role in clutter, and why 15 minutes might be the only habit you actually need to get started.

This episode is all about simple baseline habits—no perfection, no weekend-long purges, and no buying a bunch of containers. Just practical, realistic systems that work for busy women.

In this episode, we cover:

• Why identifying as “disorganized” keeps you stuck (and what to think instead)
• How to use the 15-minute rule to make organizing doable
• Why sorting first reduces decision fatigue
• How to avoid creating a bigger mess while decluttering
• The power of assigning “homes” (and getting your family on board)
• Smart questions to ask so clutter stops coming back in
• How organizing your space can also help organize your thoughts

If you’ve ever said, “I’ll get organized when I have more time,” this episode is your permission slip to start small—and actually follow through.

🔗 Resources Mentioned

• FREE 15-Minute Declutter Challenge:
  👉 http://simplysquaredaway.com/declutter
• Tracy’s website: https://simplysquaredaway.com/
• The Organized Coach Podcast: https://simplysquaredaway.com/podcast/
• Follow Tracy on Instagram: https://instagram.com/tracyhoth

👋 About Our Guest

Tracy Hoth is a professional organizing coach and the host of The Organized Coach Podcast (Top 1% globally with 100K+ downloads). She helps people create simple systems to organize both their homes and businesses—without overwhelm or perfectionism.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Ever feel like you’re either all in… or completely off the rails?

If every stressful week turns into a full reset, this episode is for you.

In today’s episode of Weight Loss Made Simple, Dr. Stacy Heimburger breaks down why lasting change has nothing to do with motivation or willpower—and everything to do with your baseline habits.

Your baseline isn’t your perfect week.
It’s what you return to when life gets busy, stressful, or messy.

And spoiler: this is exactly how people stop starting over.

In this episode, you’ll learn:

• What a baseline habit actually is (and what it is not)
• Why motivation fails on hard weeks—and why baselines don’t
• The difference between trying harder and living aligned
• How baseline habits reduce decision fatigue and shame
• The 3 most powerful baselines to build: Food, Movement, Mindset
• How hitting your baseline—even on rough weeks—is success

This episode will help you stop treating every slip as a failure and start building a new normal that actually sticks.

Ready to go deeper?

If you want help building personalized, realistic baseline habits—with support, accountability, and real-life planning—Dr. Stacy’s 6-Week Small Group Coaching is now open.

This is where habits become identity—and consistency stops feeling hard.

👉 Learn more in the show notes or reach out to the team at admin@sugarfreemd.com

👉 Follow along on Instagram: @sugar_freemd

You don’t need another restart.
You need a baseline.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

If you have ever set a goal you truly cared about... only to watch yourself slowly drift away from it, this episode is for you.

In today’s episode, Dr. Stacy breaks down why most goals fail — and it has nothing to do with motivation or discipline. The real problem? We set big goals without anchoring them to identity, we expect perfection, and we plan for an ideal life that does not actually exist.

This episode walks you through a simple, repeatable goal system designed for real life — busy schedules, low-energy days, emotional weeks, and a brain that does not love change.

You will learn:

• Why motivation is not the missing ingredient (and what actually is)
• How to set goals based on who you are becoming — not who you think you “should” be
• Why big goals need tiny, realistic steps to actually work
• How to make your goals specific, measurable, and doable
  The most common obstacles that derail goals (time, energy, emotions, and your brain)
• How to plan for obstacles using the “When X happens, I will do Y” framework
• Why “bare minimum” plans are the secret to consistency
• How to check in, adjust, and keep going — without all-or-nothing thinking

This is not about perfection.
This is not about willpower.
And it is definitely not about starting over every Monday.

It is about building identity-based goals, planning for real life, and creating habits that actually stick — all the way through 2026.

🎯 Ready to stop starting over?
Join Baseline Habits Kickstart 2026, where we turn these concepts into daily, doable habits with real support, coaching, and simple plans that fit your life.

👉 Learn more and join here: www.sugarfreemd.com/kickstart2026

If this episode helped you, share it with a friend who is tired of restarting — and make 2026 the year you finally follow through.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

In this episode, Dr. Stacy Heimburger discusses the importance of setting intentions for the new year by focusing on identity rather than just actions. She emphasizes the need to build a foundation of identity to support habit formation and introduces the concept of a focus word as a guiding principle for personal growth. The conversation also highlights the significance of community support in achieving goals and encourages listeners to reflect on their values and desired identity for the year ahead.

Key Takeaways:

• We often fail at habits because we skip building a foundation.
• Changing our identity is crucial for lasting change.
• Focus on who you want to become, not just what to do.
• A focus word can help guide decisions and actions.
• There is no deadline for making positive changes.
• Community support can enhance personal growth efforts.
• Visualizing your future self can clarify your goals.
• Small, incremental changes can lead to significant growth.
• Your focus word acts as a filter for opportunities.
• You don't have to navigate this journey alone.

Join Kickstart 2026! www.sugarfreemd.com/kickstart2026

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Merry Christmas, friend! 🎄

Today’s episode is your calm, grounded reminder that the holidays do not have to be a food free-for-all. If you’ve ever walked into a Christmas gathering and immediately scanned the dessert table before you even said hello… same. You're human, you're normal, and you’re culturally trained to think “food = fun.”

But it doesn’t have to run the show anymore.

In this episode, we’re breaking the holiday food spell and learning how to enjoy Christmas without overeating, numbing out, or abandoning yourself in the name of “festive fun.” You’ll learn:

✨ Why holiday culture wires us to overeat
✨ How to gently separate “holiday joy” from “holiday food”
✨ The 3 non-food pleasures your brain tends to ignore

• Emotional pleasure (connection)
• Sensory pleasure (lights, coziness, music)
• Memory-making pleasure

✨ The difference between savoring and numbing
✨ Tiny examples of holiday presence you can use today
✨ How to enjoy the food you love — without making it the main event

This is your invitation to make Christmas feel good in your body, not just festive on your plate. Presence is the real luxury. Food is optional.

Mentioned in this episode:
⭐ Download the free Habit Tracker so your habits actually stick → www.sugarfreemd.com/habits

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

December is basically a holiday obstacle course — and if you’re feeling like your routines are slipping through your fingers, this episode is your safety net. Today, we’re breaking down how to stay consistent without perfection, pressure, or pretending you suddenly have more free time than you actually do. Spoiler: you don’t.

Instead, I’m giving you The Bare-Minimum Blueprint — tiny, doable, non-negotiable habits that keep you feeling grounded and in control, even when life looks like a glitter-covered circus.

Inside the episode, we cover:
✨ Why December is exactly the time to simplify
✨ How to stop the all-or-nothing spiral before it starts
✨ Why “bare minimum” isn’t slacking — it’s strategy
✨ Six tiny habits you can pick from (choose 1–3!)
✨ Micro habits you can do even while traveling
✨ How these small actions build the identity you want for January

You’ll walk away knowing exactly what your “no matter what” habit is — the one thing you’ll do to support yourself through the rest of the year.

Want a place to track your bare-minimum blueprint? Grab my free Habit Tracker here:
👉 www.sugarfreemd.com/habits

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Think your brain is too busy to meditate? Think again. In this episode, Dr. Stacy shows you how meditation is really just training your brain to come back — not emptying your mind or sitting perfectly still.

You’ll learn quick, doable “mini-meditations” that take 10–60 seconds and actually fit into real life, including:

• The 10-second breath
• Grounding through your feet
• “What do I see/hear?” resets
• One-breath-before-you-eat
• Sensory focus tricks
• Music, shower, cooking, and walking meditations
• Forest bathing (yes, with real science!)

Perfect for the easily distracted, overcommitted, holiday-season human who wants more calm, more focus, and fewer impulse decisions around food.

📥 Download the Habit Tracker: www.sugarfreemd.com/habits

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

If you’ve ever had one “off-plan” moment and immediately thought, “Well… I blew it. I’ll just start again in January,” this episode is your new holiday survival guide.

December is basically a giant obstacle course — school events, travel, office parties, cookies multiplying like they’re trying to take over the world. Your routines will absolutely get shaken up… but that doesn’t mean your progress has to.

Today, I’m teaching you how to turn any slip-up into momentum using one simple mindset shift and a powerful 60-second evaluation tool. No shame. No spiraling. No “I’ll start over Monday.”

Inside this episode:

✨ Why slip-ups are neutral data, not moral failures
✨ The 4 evaluation questions that turn mistakes into strategy
✨ What makes restarting feel SO hard (hint: brain momentum + dopamine)
✨ How to use a “Minimum Reset Step” to reboot your habits fast
✨ The 6-Hour Turnaround for getting back on track the SAME day
✨ Why compassion—not perfection—is what actually creates consistency

Whether you overate at a holiday party, skipped meals all day, or had a “cookie ambush” moment at work, this episode shows you exactly how to recover quickly… and confidently.

Want support building habits that actually stick (without all-or-nothing thinking)?

Grab my free habit tracker here → www.sugarfreemd.com/habits

It’s the tracker I teach all my patients—because progress counts even when it’s imperfect.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.