Welcome to The Sunday Setup! It’s pretty much still Amy’s Antidote, just more structured to help set you up for a blend of productivity and balance this week while also managing to have some fun.

Think of it as your little buffer between weekend-you and work-mode-you. Whether you’re here to distract yourself from the Sunday Scaries or save this for your Monday commute, I’m just so glad you’re here.

Each week, I’ll be sending you one small, meaningful action that might offer a little more focus, help you set boundaries, or spark a small dose of joy you can bring into your week.

I’m kicking things off with a personal favorite: the 15-minute block.

For the next two weeks:

Can you carve out 15 minutes a day? Just fifteen.

I know you’re busy. Your time and attention is being pulled in a thousand different directions. But as you comb through your hectic schedule, I want you to pause and consider those tiny blocks in between meetings.

What's the first thought that pops into your brain when a call ends at 1:45 and you have something else scheduled at 2?

“I have to hop on another one in 15 minutes, I can’t possibly get anything done.”

Incorrect!

Most things I accomplish, from big projects to creative work, even some of my workouts, begin in 15-minute chunks. I block 8:45–9:00 am every day to chip away at things that feel too big or intimidating to start.

Most days, I use that time to actually work. Sometimes I simply stare out the window like a poetic ferret. Both are valid.

The key? Those 15 minutes are mine. Not someone else’s. It's not about being productive, it's about being protective to ensure that tiny window remains my own.

Journal. Stretch. Read one page of a book. Dance to a 2000’s pop anthem.

Focus on a big goal or use it to take a break, just make a choice and do it.

Notice how this small act can make you feel so much more in control of your day.

How I Use My 15 Minute Blocks:

Right now, I’m deep in what I call the “chaotic compiling” phase (a very real and very stressful term I completely made up) as I'm writing an article for Harvard Business Review. I have 18 pages of notes and interview transcripts that need to become an under 1,200-word article people actually want to read. There’s extra added pressure here because I think this piece has the potential to lay the foundation for my next book.

Every time I open that doc, I feel like I’m staring into the sun.

So I take it day by day in 15-minute chunks.

One day, I organized my notes. Today, I deleted repetitive quotes (RIP to some real gems). Slowly, it’s coming together.

I gave a keynote for the Toastmasters organization in NYC yesterday. Know how I prepped? 15 minutes at a time. One day I wrote my talk track. Another, I practiced walking around pretending I knew what to do with my overly expressive arms as I spoke. (Ask me about my signature triangle walking move.)

Sometimes I even sneak in 10–15 minute workouts between meetings. I set up space for this by keeping a yoga mat behind my desk and picking workouts from every streaming app known to humankind. Next time we FaceTime from my dining room/office, I’ll give you the tour.

So—

What could 15 minutes give you this week (and next?)

Something done? Something cleared? A few moments of peace?

Try it. Let me know how it goes. I’ll be over here, sipping coffee and pretending I’m not procrastinating on those 18 pages.

In the meantime, here’s what I’m:

​The Tell. I am always very skeptical about books with far too much hype. Jenna, Reese AND Oprah? Come on. She must have connections. Let’s be clear - she ABSOLUTELY does. But that didn’t make this any less of an enjoyable, even relatable read. It was incredibly moving and sad but also offered a hopeful take around evolving relationships, trusting ourselves, and why we assign stigma to certain things that in retrospect seem deeply misguided.

Speaking of great books, my friend Ruthie’s memoir comes out next week. Called The Mother Code, it asks the question: what determines a mother? Is it genetics? Relationships? How does one make the choice to be a mother, or not? The personal journey that led to her own decision about this is documented in a way that’s both beautiful and breathtaking.

I know you can’t stop hearing about this, but speaking of motherhood, the idea of $5,000 stipends and best mom ever trophies are laughable, especially in light of the many great policy ideas that have already been proposed as vehicles for actually supporting mothers in this country.

My inner Jane Fonda is very much in support of the “trend” around more women lifting weights. Let’s hope this continues for the long haul and becomes more than just a fleeting trend as people focus on living healthier, stronger and more fulfilling lives.

​

And remember, you can read those memoirs, look into these policies and start a weight lifting practice in just 15 minutes. What will you do with your newfound time?

​

See you two Sundays from now,
​

Amy

​
​