The Unruffled Podcast

The Unruffled Podcast is a weekly show hosted by Sondra Primeaux and Tammi Salas that explores all topics related to creativity in recovery. When an addiction is removed, there is a void that is left and this show digs into all of the ways to fill that void. The Unruffled is passionate about creating and making and how those pursuits fuel recovery, specifically from alcohol. Come with them as they unruffle the old stories and write new ones, to not just exist but thrive.

We have produced two year’s worth of content and have over half a million downloads to date. We can hardly believe it! We would like to give you, our listeners, the opportunity to help us continue to put out quality, meaningful content but we have a big ask. We are both mothers and creative soulmates. We are multi-passionate and have many projects going at once and feel like the time is right to ask for some support. We talk a lot on our show about valuing your creative work, and it’s time we walk our talk. This is where you come in!

We’ve set up a Patreon account and your generous Patreon donations will help us to pay for hosting fees, better equipment and assist us in our dedication to keep showing up here every week. In the future, we hope to take our show on the road and offer creative workshops in select cities across the United States, maybe even interview a few of our guests in person. In order to make any of this happen, we foresee the need to generate some revenue from the show. We believe that our listeners want to support us, so we're hoping you can help us make these dreams become a reality.

Our ask isn't huge. We're sensible gals, you know? We're really just asking for a $1 pledge per episode download. That's $4 per month, less than a large decaf vanilla latte from Starbucks. A total steal, if you ask us. We'd love to offer some perks in the future, but first we need to get this campaign off the ground. We can circle back and check in with all of you later this year to see what, if any, perks sound good to you.

Thank you for reading this and for helping us to realize our creative goals with the podcast. Your support means the world to us.


episode 45: Andrea owen

In this episode, Tammi and Sondra are excited to bring you a conversation with Andrea Owen. Andrea is a mentor, certified life-coach, sober Mama, host of Your Kick Ass Life Podcast and most recently, author of a new book, How To Stop Feeling Like Shit: 14 Habits That Are Holding You Back From Happiness. Andrea talks about her sobriety journey, one in which many can relate, a story of jumping off of the bus before it slams into the wall. She talks about the emotional work that was left to address, which has helped her deal with grief, parenting and has led to all of the work she does on her own podcast and in her new book, helping women address all of the things that are holding them back. It is a kick-ass conversation, and you can find everything Andrea Owen at

This week Andrea shares three items from her Unruffled Toolbox: (1) Trusted people that I reach out to; (2) Writing; and (3) Ommwriter software.


episode 44: Laura Mckowen

Tammi and Sondra are so excited to have Laura McKowen on the pod this week. Laura is a Mama, writer, teacher and co-host of the very popular Home podcast with Holly Whitaker and co-host of a new podcast, Spiritual-ish, with Meadow DeVor. They talk about granting yourself permission to change, to say No to things so you can say a big fat Yes to others, and then the biggest Yeses that lead to the giant leaps. They also talk about when to take breaks from things, knowing yourself well enough to know the things you really want and then choosing those things, purposefully and intently. If you already know Laura and her work, they hope you will hear something that may give you a little more insight on a beautiful soul who brings so much light to the recovery space. To keep up with Laura and her goings-on, please visit her at

This week Laura shares three items from her Unruffled Toolbox: (1) Her cat, Piper; (2) Sleep; and (3) The energy of creating something new.


episode 43: jenna zaffino

Today, Tammi and Sondra are happy to welcome Jenna Zaffino to the pod. Jenna is a movement educator who specializes in teaching continuing education to pilates professionals, hosts her own podcast, Pilates Unfiltered, is a career coach, Mama and all around sobriety enthusiast! We talk about how she came to define her own recovery through online support, Hip Sobriety School and Gabby Bernstein’s Spirit Junkie Masterclass, and how she has taken ownership in life and business, totally killing it. Jenna’s energy is infectious and they know you will love her too. You can find everything Jenna at

This week Jenna shares six items from her Unruffled Toolbox: (1) essential oils; (2) mocktails; (3) Palo Santo cleansing ritual; (4) mantras; (5) meditation; and (6) self-talk.


episode 42: top 5 teachers of 2017

Today, Sondra and Tammi talk about the five things that were their biggest teachers of 2017. From Math to hormones, it’s a sweeping and dense assessment of the year. If there is a theme, then that is MAJOR GROWTH. They hope you’ll be able to keep up as they laugh and cry, but mostly laugh.

The ladies share their top three tools in their Unruffled Toolbox for the week:  Sondra: (1) Reflection; (2) Buying tickets to shows; (3) Theta meditation with binaural beats  Tammi: (1) Morning routine; (2) Menu Planning; and (3) Being of service.


episode 41: nicolette gawthrop

In this episode, Tammi and Sondra are excited to welcome Nicolette Gawthrop. Nico is a Mom to three, photographer, writer, artist and restaurant owner living and thriving in Fayetteville, Arkansas. You may know her on Instagram as @ozarkmamadeer, where she beautifully chronicles her home and style. She generously shares her road to sobriety, one that offers a conscious choice to live alcohol-free short of severe consequences. Nico has a gorgeous, curated life on Instagram, but to hear her tender story and the hard work behind her recovery makes her even more endearing. She blogs at but you can find her most recent musings and photography on IG. Photo by Kaley Kocinski.

This week Nico shares three items from her Unruffled Toolbox: (1) hot water (baths +showers); (2) hot tea; and (3) hot yoga. Plus, a few bonus toolbox items: other people’s stories, books + podcasts by real people sharing their human experiences.


episode 40: state of the union: recovery edition

Today, Tammi and Sondra catch up on four topics: sobriety, family, health and creativity. They talk about how much more solid they felt in their sobriety through the holidays, the difficulty in parenting teenagers, new mental and physical health goals, and the creative energy they are putting into new projects, their homes and so much more. Grab a cup of your favorite beverage, settle in, and catch up as they kick off the new year!

The ladies share their top three tools in their Unruffled Toolbox for the week: Sondra: (1) My Wild Unknown Tarot year ahead spread; (2) lots of library and bookstore time, compiling my book stack for 2018; and (3) dreaming big for 2018!
Tammi: (1) 12-Step Meetings; (2)
Apartment Therapy’s January Cure; and (3) Toolbox + Tea Club Idea.


episode 39: New Year's evolution

It’s a New Year and today, Tammi and Sondra reflect on 2017, specifically on their respective practices of picking a word for the year. They talk about when they each started the practice, why they do it and how it has shaped their years. They also share their chosen words for 2018 and the intentions behind their choices. It’s time to retire that old, non-effective practice of resolution-setting. They hope that in sharing this practice, you may be inspired to set your own intentions for your New Year’s Evolution, setting you up for success in the coming year.

The ladies share their top three tools in their Unruffled Toolbox for the week:Sondra: (1) Free lunar planner from Lunar Abundance; (2) Femmenessence Macalife; (3) Invincible Living by Guru Jagat Tammi: (1) Art + Notes yearly desk folders; (2) Moleskine Weekly Notebook/Diary Planner; and (3) Apartment Therapy’s January Cure.


Episode 38: lori Massicot

In today’s episode, Tammi and Sondra have a long girlfriend chat with Lori Massicot. If you are immersed in the sober Instagram world, then you probably know Lori as @to50andbeyond. Lori is a Cali girl, wellness coach and just an incredible sober, positive light who placed a goal for herself to be in better health by the time she was 50. She’s done that and beyond. They talk about what it’s like to get sober in your 40s and how that can be a catalyst for any and all changes you set out to make. Lori’s enthusiasm for life is contagious. You can see all of her offerings on her gorgeous website,

This week Lori shares three items from her Unruffled Toolbox: (1) self-care: sleep, exercise, nutrition; (2) her coaching business; and (3) her social media community.


Episode 37: Michelle Pattee

In this episode, Tammi and Sondra bring you an interview with Michelle Pattee. Michelle is a west coast photographer and textile designer who candidly shares her truth about getting sober again after a relapse. They talk about the effort it takes to put recovery as priority, while maintaining roles as mom, wife and creative business owner. It is hard and honest work, and Michelle beautifully describes this life so many of us in recovery are choosing to live. Her work and gorgeous home can be seen at and .  

This week Michelle shares three items from her Unruffled Toolbox: (1) Making My Bed; (2) Coffee + Warm Beverages; and (3) Genuine conversations with people I don’t know very well.


episode 36: Becky vollmer

Tammi and Sondra are so happy to talk to Becky Vollmer this week. Becky is a mama, yoga teacher, writer and creator of You Are Not Stuck, a site that empowers people to get unstuck and start pursuing the lives of their dreams. The ladies reflect again on Liz Gilbert’s short essay entitled Not This and Becky shares three significant moments (career, sobriety and marriage)  where she felt stuck in her life and and how she found the strength and motivation for change. If you need to find your own A-HA going into the New Year, you will love this episode and Becky’s sharp and profound insight.

This week Becky shares three items from her Unruffled Toolbox: (1) Find the breath; (2) Befriend your recovery; (3) You can’t fuck this up.


episode 35: melissa johnson

In this episode, Tammi and Sondra talk to the beautiful Melissa Johnson. Melissa has an incredible story of loss, resilience and fierce motherhood that is an absolute testimony to the power of recovery. Listening to her courageous intuition, she began sharing her journey on her website, and through that, she found her life’s work to serve others in recovery, one clean home at a time with her nonprofit, Clean Life, Clean Home Melissa has such a captivating story and a brilliant soul, you may want to grab a tissue, or five, for this one.

This week Melissa shares three items from her Unruffled Toolbox: (1) Running/Jogging; (2) The Bodytalk System; (3) Writing; and (bonus item!) (4) Essential oils.




episode 34: Sasha korellis

In this week’s episode, Tammi and Sondra welcome Sasha Korellis. Sasha is their favorite kind of multi-passionate: animated film producer, teacher, mala-maker, yoga retreat host, sober warrior, feminine tribe gatherer. They talk about getting sober in mid-life and Sasha’s beautiful perspective that women are answering this call at this time in our lives, banding together in warrior-like fashion to create and affect change. They talk about Sasha’s big work as a student of kundalini yoga, her many year-long project as a co-producer of an animated film (still in the works) called La Noria, and all of her mala-making gorgeousness at, where you can also check out her upcoming yoga events. “The universe gives us the ingredients to become who we are and it’s up to us to make something from it.” They hope you get as much beautiful inspiration from this interview as they did.

This week Sasha shares three items from her Unruffled Toolbox: (1) Kundalini yoga; (2) Music; and (3) Community.



episode 33: the holidaze

In this episode, Tammi and Sondra talk about the holidays, as in, what they were like before and what they are like now. They reminisce about perfectionism gone bonkers, over-sleeping Santas, the chase of the elusive Martha Stewart moments all blown to exaggerated, boozy proportions, especially as they are compared to the pared down, boundaried holidays of today. If you are in early sobriety and approaching your first sober holiday or you are a sober holiday veteran but still in need of a little more peace, they attempt to cover it all. They hope you leave this episode with tips on how to not just survive the holidays, but perhaps enjoy some moments as well.

The ladies share their top three tools in their Unruffled Toolbox for the week: Sondra: (1) Plans for holiday fun; (2) Projects; and (3) Gratitude list practice. Tammi: (1) A plan; (2) Physical sobriety toolbox; (3) Service.


episode 32: ann dowsett johnston

Today, Tammi and Sondra are honored to have on the show, Ann Dowsett Johnston. If you don’t know, Ann is the bestselling author of Drink: The Intimate Relationship Between Women and Alcohol and became the poster girl for the modern day alcoholic. The ladies talk about the alcohol industry, and specifically as it’s targeted to women, they talk about how quitting drinking makes sense as a #midlifesolution, the effects drinking had on her as a writer, and how Ann’s gratitude practice has been an essential part of her recovery. As a public speaker on these topics (if this is your first introduction to Ann, watch her TEDx Talk), Ann is generous, smart and well-versed on the real effects alcohol has on women, individually and as a culture. This is such an important interview, you may want to grab a pen and notebook!

This week Ann shares three items from her Unruffled Toolbox: (1) Daily gratitude list practice; (2) Writing in her journal; and (3) Her female sober tribe.


episode 31: not this

Over a year ago, Elizabeth Gilbert published a short essay on her Facebook page called Not This. It really resonated with so many, one that Sondra went back to many times since it was originally posted, that she and Tammi decided to do an episode on the many Not This moments in their own lives. As these things go, they both had similar ones around religion and divorce and of course, the biggest they both share are the moments that led to their sobriety. This is an emotional episode and they hope that it inspires you to reflect on your own Not This moments. Perhaps you have some Not This moments that are yet to happen, but that you will see, although scary in the moment, they are almost always opportunities for change and growth.

The ladies share their top three tools in their Unruffled Toolbox for the week:  Sondra: (1) Staying with discomfort; (2) Dietary changes; (3) Knowing what I DO like and want in my life. Tammi: (1) Dietary shifts; (2) My former book club; and (3) G.O.D. choosing Grace Over Drama


episode 30: katy strabley

Today, Tammi and Sondra talk to Katy Strabley. If you are immersed in the recovery-friendly Instagram world, then you know and love Katy as @thekatykhronicles. Katy is all things magical, mystical and woo and has set out on a path to cultivate her inner Divine Feminine, harnessing the Earth’s and Moon’s energy as well to chart her own course in recovery. She shares her creative life freely on Instagram, supports her tribe fiercely and sells kits to guide you in your own Womanifestations on her site, So light your sage, line up your crystals and bring all of your Divine energy, as Katy’s sweet nature is magnetic.

This week Katy shares three items from her Unruffled Toolbox: (1) Nature; (2) The Ananda Meditations with Deepak Chopra; and (3) Editing apps for her Galaxy Note phone - Snapseed, Piclab, Aviary, Pixlr and Word Swag.


Episode 29: Ashley nickels

In this episode, Tammi and Sondra talk to Ashley Nickels. If you are in the quilting world at all, then you probably know Ashley’s work. She is also a writer, artist and teacher, but she specifically came on the show impassioned to talk about sobriety (she’s been alcohol-free for eight months!). She talks about how changing that aspect of her life has given her so much clarity and energy around her business and creativity, and while it’s uncomfortable and hard at times, the empowerment and epiphanies gained far outway the struggle. We think you will leave this interview feeling ready to connect your own creative dots. You can find all of Ashley’s work and links to her online classes and workshops at

This week Ashley shares three items from her Unruffled Toolbox: (1) Podcasts; (2) Tarot Cards; and (3) Yoga.


episode 28: mid-life solution

Today, the ladies dive deep into what it’s like to get sober in your forties. Tammi and Sondra both describe pivotal moments that made them reframe this whole getting older thing, changed their stories and have been evolving ever since. Whether you are approaching your 40s, in it and thinking life has passed you by, wondering if sobriety will really be a catalyst to help you achieve your creative goals, or if you are right there with them, they want you to know that it’s not a crisis, it is the #midlifesolution (let’s hashtag the hell out of this)! They really hope there are many takeaways in this episode that you’ll latch on to…”It’s not a moment, it’s a movement.”---Hamiliton

The ladies share their top three tools in their Unruffled Toolbox for the week:  Sondra: (1) Live Theatre; (2) Girlfriend Time; and (3) New Creative Project #sheslikearainbow. Tammi: (1) Vitamin supplements; (2) Monthly facials/massages; and (3) Color in my life.



episode 27: Cristina ferri

Today, Tammi and Sondra are excited to talk to Cristina Ferri. Cristina is the founder of, a non-profit based in Rhode Island that is focused on helping people transition into a new life in recovery with bags of necessities that Cristina calls “blessing bags”. They also talk about Cristina’s deep faith, what that means to her and her recovery and how that has helped her hone her multiple passions into one purpose: giving back. Cristina’s heart is so big, you will feel it through your earbuds. They hope this episode will inspire you to find your own opportunities to give back.

This week Cristina shares three items from her Unruffled Toolbox: (1) Prayer + Meditation; (2) Blogging + Blessing Bags; and (3) Going outside of her comfort zone!


episode 26: megan peters

In this episode, Tammi and Sondra talk to the multi-talented Megan Peters. Megan is a self-proclaimed Dinosaur Blogger, having started her site in 2004. She is also a brilliant photographer, studio owner, Kansas City TV personality, Mom and social-activist and she credits this amazing résumeé to her recovery. The ladies also touch on the difficulties one can encounter in getting and staying sober when a spouse or partner still drinks. Megan has lots of great insight to share. This is an episode jam-packed with ideas and actionable steps that is sure to leave you inspired.

This week Megan shares three items from her Unruffled Toolbox: (1) Writing; (2) Exercise + Meditation (The Alison Show Podcast Ep. 24: I’m Freaking Grateful!); and (3) Sleep.


episode 25: amy lanier

Today, the ladies talk to another Texan, Amy Lanier. Amy is a web designer by day, painter by night. If she sounds like a sober superhero, she is, and even has hair inspired by Marvel Superhero Rogue! Amy talks about how she came to painting and scuba diving, both within the last ten years, but getting sobriety to stick is the accomplishment in which she’s most proud. They also discuss coming back to art after sobriety and how those can be tricky waters to navigate at first. It’s never too late to do the things you really want to do and this interview will spark your spirit. You can find Amy’s work at

This week Amy shares three items from her Unruffled Toolbox: (1) Bubble baths; (2) Journaling; and (3) Creativity.


episode 24: balance + flow, yo!

In this episode, Tammi and Sondra hash out some ideas around balance and flow, what each feel like when you’re in it (spoiler: balance can feel a little MEH and sometimes MEH is a good thing), and how they relate to creativity and recovery. They also talk about the ‘all or nothing’ concept, the “mental anguish of moderation” (a quote from Annie Grace), and the intensity and jazzed feelings that result from being in a flow. Is it sustainable? Can you have flow without a little bit of balance, especially as a person in recovery? The girls do their best to come to some helpful conclusions.

The ladies share their top three tools in their Unruffled Toolbox for the week:Sondra: (1) Writing again; (2) Back in writing class; (3) Much less social media.Tammi: (1) Morning routine; (2) Service work; and (3) Menu planning.



episode 23: liv pennelle

Today, the girls are excited to talk to Liv Pennelle. Liv has made a career out of living well, and she shares how she got to this sweet spot in her own sober life. She talks about how she came to start, her site that provides resources, recipes and interviews to inspire others on their journey to wellness and the huge piece nutrition plays in recovery. With her recent move from the UK to Portland and the launching of a new health coaching program, they hope this conversation sparks your next big leap.

This week Liv shares three items from her Unruffled Toolbox: (1) She cooks something new every week; (2) Writing + Journaling; and (3) Meditation.



episode 23: caitlin schumacher:nmmd

Today, the girls get to talk to the brilliant and talented Caitlin Schumacher : NMMD. Caitlin is a musician, artist, writer and sober Australian Mama living and thriving in Berlin, and they had the pleasure of recording this conversation on Caitlin’s one year sobriety birthday. This conversation focuses on all the many ways we must heal in recovery, addiction to alcohol being only one symptom. Caitlin’s life is steeped in creativity and we think you will leave this conversation feeling beautifully inspired. PS. Caitlin is behind our incredible intro/outro music, which you can purchase your very own copy of Freaks and Misfits in its entirety here.

This week Caitlin shares four items from her Unruffled Toolbox: (1) Learning! Reading + doing e-courses has been key; (2) Our Gratitude Circle practice; (3) Daily meditation practice; and (4) Nutrition.


episode 21: summer break, downs & throughs

In this episode, Tammi and Sondra reflect on their respective summers. They talk about what summers used to look like before sobriety and what they look like now. They talk about sobriety milestones, creative productivity, travels, family time and how it all felt a bit of a juggle. It’s a real-life look into what it takes to keep recovery the priority despite the challenges of summer.

The ladies share their top three tools in their Unruffled Toolbox for the week: Sondra: (1) Go see some art!; (2) Prayer; and (3) Hand-crafted Ginger Beer Soda.Tammi: (1) Moleskine 18 Month Weekly Planner; (2) #31daystoflow class with Tiffany Han; and (3) The Crossroads of Should and Must by Elle Luna.


episode 20: Chris aguirre

Today, Tammi and Sondra catch up with Chris Aguirre. Chris is the co-host of the Since Right Now podcast, curates the recovery site, Klen&Sober and this year, will celebrate his twentieth year of sobriety. They talk about what it’s like to work in the online recovery space, while finding time to address mental health, his own creative projects, and what it’s like to be a stay-at-home, sober Dad. Chris is candid and funny and we really appreciate the platform he has built and the creative recovery community he has helped to foster.

This week Chris shares three items from his Unruffled Toolbox: (1) Exercise; (2) Meditation; and (3) Making creatively fulfilling work.


Episode 19: friendship

In this episode, Tammi and Sondra tackle the topic of friendship, which was a hard conversation. When you are first getting sober, everything changes, including relationships. Some slowly rebuild into something more intentional and sweeter, some are on hold and some don’t weather sobriety at all. So they talk about what they looked like before sobriety, what they look like now and what it’s like to make new friends...and look at us!

The ladies share their top three tools in their Unruffled Toolbox for the week:Sondra: (1) Turn: Washington’s Spies; (2) Wanderlust: Heading to Chicago for HAMILTON!!!; and (3) Escaping the sweltering Texas heat at Barton Springs with the family. Tammi: (1) My morning routine (read: alone time); (2) Experimenting with a meat-free diet; (3) Making art every single day.


episode 18: erin shaw street

Today, Tammi and Sondra talk to Erin Shaw Street. Erin is a travel writer and editor based in Birmingham, Alabama. They talk about how she came to sobriety (spoiler: Sondra had a guest appearance on that Day One), how she reconciles sobriety and travel and how caftans and gold shoes make life in recovery just a little more fabulous. Erin’s motto is to “live life unedited” and with her side-kick, 11 year old son Nate, she is doing it better than well.

This week Erin shares three items from her Unruffled Toolbox: (1) Pilates; (2) Chandresh Bhardwaj’s “Break The Norms” Meditation App + Noah Levine’s Youtube Meditations; and (3) The Bible.


Episode 17: gratitude

Today, Tammi and Sondra dive into a conversation about gratitude. They talk about what it means to be in gratitude vs. happiness and ways you can cultivate a gratitude practice to help your own recovery and creativity. Hopefully, this conversation will inspire you to start your own practice or even expand that to a gratitude circle, where powerful bonding from meaningful exchange is limitless. Yes, it’s that good!

The ladies share their top three tools in their Unruffled Toolbox for the week:

Sondra’s 3 fave things: (1) Coffee + lunch dates with friends; (2) Daily morning meditations; and (3) 30-day experiment going meat, dairy and wheat-free! Tammi’s 3 fave things: (1) her new Soda Stream, (2) Artist + Textile Designer Erin Flett; and (3) empty glass roll-ons for my essential oils.


Episode 16: Nicole morgan

Today, Tammi and Sondra talk to Nicole Morgan. Nicole lives in Austin, is an accountant by day; seamstress, knitter and rollergirl by night. Because Nicole is seemingly fearless in her creative endeavors and risks bruises for roller derby, she was the perfect person to talk to about fear and the girls take it on. They talk about how sobriety gives you the courage to take on other things, how discomfort, anger and stress all masquerade as fear and real strategies to sit with it and move on anyway. Nicole is vivacious and you can see for yourself on Instagram, she’s one inspiring lady.

This week Nicole shares three items from her Unruffled Toolbox: (1) Secular Buddhism + The Secular Buddhism podcast; (2) Trying new things; and (3) Quiet.


Episode 15: tiffany han interview

Tammi and Sondra very excitedly have Tiffany Han on the podcast this week. Tiffany is a writer, teacher and coach and she is the podcast host of Raise Your Hand Say Yes and the co-host of How To Be Remarkable. They talk about how her newfound sobriety aligns with her values, keeps her in flow and how that has helped her shift her own business to help other women align their creativity and spirituality so they can have businesses that feel authentic to them and feel powerful and resonate to the world. Tiffany is a MF-ing truth teller and her energy flows right through the mic. If you want to raise your hand and say yes with Tiffany, take your creative work to the next level and dive deeper into your intuition, you can get first dibs on her new program, 31 Days To Flow.

This week Tiffany shares three items from her Unruffled Toolbox with our listeners: (1) On Being with Krista Tippett podcast; (2) Medication, specifically, guided meditations with Lacy Young; and (3) All the notebooks. All of them.


episode 14: daniel blue interview

Shownotes ep. 14

This week, Tammi and Sondra talk to Daniel Blue. Daniel is the singer/lyricist in the Seattle folk/rock band, Motopony. Like many creatives, he has worn many hats, including fashion designer, graphic designer, painter, director, actor and poet. They talk about how Tammi and Daniel met, how he came to sobriety, and what it is like to be a sober rockstar (ok, our words, not his). Daniel and Motopony are currently working on a single, soon to be released. You can find out more about him on his website or on his band’s website at

This week Daniel shares three items from his Unruffled Toolbox: (1) Upon waking, he rolls up on his knees, bows + releases his will; (2) pushes the pen + does morning pages; and (3) sets aside an hour for a meeting with his Higher Power + stays connected to other alcoholics + believers.


episode 13: sandy ford interview

Shownotes ep. 13

This week, Tammi and Sondra talk to Sandy Ford. Sandy is an attorney living in Chicago and the author of They take a deep dive into Mormonism and recovery, and how Sandy has reconciled the two. She shares the path to finding her seat in the rooms of AA and how she finally came to believe that she deserved a sober life that wasn’t miserable. Sandy also shares how she came see her honest, tell-all writing as a path to helping others.

This week Sandy shares three items from her Unruffled Toolbox: (1) Exercise; (2) Meditation: Headspace App + Dan Harris’s 10% Happier Podcast; and (3) Fiction.


episode 12: carly benson interview

Shownotes ep. 12

Today, Tammi and Sondra interview Carly Benson. Carly is a recovered addict turned faithful believer in miracles, she is the creator of the site Miracles Are Brewing, sobriety coach and yoga instructor, co-creator of The Bloom Club, a subscription-based recovery club and has recently launched Om Vibes Only, a conscious alcohol-free gathering integrating yoga, deep house music and mindfulness. In a nutshell, Carly is a sober, creative power-house and her enthusiasm is contagious.

This week Carly shares three items from her Unruffled Toolbox with our listeners: (1) Yoga; (2) Prayer; and (3) Essential oils.


episode 11: motherhood, the ultimate creative act

Shownotes ep. 11

Tammi and Sondra tackle the tough subject of motherhood. “Moms that drink alcoholically carry an extra set of baggage in the overhead compartment.” Living in a world where alcohol is constantly marketed to moms, it was easy to justify, until an invisible line is crossed. So much shame runs throughout and most of the Why’s are still being processed, but they work through a few things today. In the end, they talk about “modeling the solution”. “I’m proud of me and I’m proud that he gets to watch me do this.”

The ladies share their top three tools in their Unruffled Toolbox for the week:

Sondra’s 3 fave things: (1) Horseback riding with her family; (2) The Unruffled Podcast secret FB group’s new virtual book club featuring Claire Dederer’s book Love and Trouble, A Midlife Reckoning as our first selection; and (3) Thrift Therapy which garnered an Hermès scarf for a buck! Tammi’s 3 fave things: (1) Ashley Whiteside, artist + mother from Oklahoma City who collaborates on her abstract paintings with her preschool-aged daughter, Nora; (2) Summer Selfie Project with her son is happening for the third year in a row; and (3) New Kusmi brand Blue Label Detox tea.


episode 10: check-in nuggets

Shownotes ep. 10

 Sondra check-in on four subjects: sobriety, health, family and creativity.

The ladies share their top three tools in their Unruffled Toolbox for the week:

Sondra’s 3 fave things: creating a Summer Master List; Bai Bubbles - a carbonated flavored drink; and staying in gratitude. Tammi’s 3 fave things: Summer Reading List: (1) The Universe Has Your Back by Gabby Bernstein; (2) What is the Bible? By Rob Bell; and (3) When Things Fall Apart by Pema Chodron.


episode 9: mentors + teachers

Shownotes ep. 9

Today, Tammi and Sondra share their creative and recovery mentors and teachers. Sondra’s first teachers were in one-on-one situations or direct studies, while Tammi’s first teachers were discovered from books and blogs, but they had something in common: their first teachers had something they wanted. Some of the names they mention in this episode are Mary Karr, Krista Tippett, Natalie Chanin, Anne Lamott, Nici Holt Cline and Vivienne McMaster.

 The ladies share their top three tools in their Unruffled Toolbox for the week:

Sondra’s 3 fave things: Getting out of town for the weekend, a good night’s sleep, and running sprints. Tammi’s 3 fave things: Removing coffee from her life 176 days ago (almost six months!); The Rich Roll Podcast “Growth is our Mandate” which aired May 17, 2017; and her daily gratitude list practice + all-female gratitude circle.


episode 8: thrifting + repurposing your life

Shownotes Ep. 8

This week, Tammi and Sondra talk about thrifting as an easily accessible creative act to repurpose your life. Tammi’s experience as, “My first real and honest creative act as an adult” differed slightly from Sondra’s “first experience in expressing myself”. However, they both used thrifting to transform aspects of their lives, including their “altars to alcohol”. From necessity to crafting a new look, if you love thrifting (like they do), this is a fun conversation!

 The ladies share their top three tools in their Unruffled Toolbox for the week:

Sondra’s 3 fave things: texting with sober friends, Dr. Ezzie Spencer, author of “An Abundant Life: Flourishing with the Cycles of the Moon” and you can find her on IG @ezziespencer where she explains the lunar energies, and researching The Artist’s Way by Julia Cameron and The Power of Myth by Joseph Campbell.

Tammi’s 3 fave things: Artist, Amanda J. Grace’s #letterPOD subscription (she’s @amandajgrace on IG), Rich Roll’s IG stories (he’s @richroll on IG) and Sarah Blondin’s Live Awake podcast meditations.


Episode 7: getting sh*t done in recovery

Shownotes Ep. 7

Tammi and Sondra excitedly take on this sometimes boring topic by first examining the different ways in which they both tackle productivity: Tammi, former legal secretary, is more of a taskmaster while Sondra, former hippie, likes to follow her impulses and ride the wave. People in recovery have to make time for creativity, as it competes for the other things that have priority, like meetings, self-care, service work. They offer many ideas on how to squeeze in the creative time, such as reframing what you consider creativity, self-imposed assignments and just staying mindful. And finally, they talk about ways to avoid procrastination, spoiler: expect to be uncomfortable.

 The ladies share their top three tools in their recovery-slash-creativity toolboxes for the week:

Sondra’s 3 fave things: On Being with Krista Tippett podcast episode with poet Marie Howe on The Power of Words to Save Us released on May 4, 2017, a Mother’s Day outing to Austin’s Barton Springs Pool, Recovery Gals Art Exchange’s Summer Solstice Theme: Abundance and IG hashtag #recoverygalsartexchange

Tammi’s 3 Fave Things: IG account: @drybeclub for the dry curious, doTerra Motivate Encouraging Blend Roll-On (mint + citrus blend), The Life Coach School podcast Ep. 162: Time Management: Procrastination


episode 6: blogging in recovery

Shownotes Ep. 6

On the heels of the She Recovers conference in NYC, where 500 women in recovery gathered to commune and listen to speakers Glennon Doyle Melton, Gabby Bernstein, Elizabeth Vargas, Marianne Williamson, Nikki Myers, Elena Brower, Ann Dowsett Johnston, and many bloggers, Tammi and Sondra recap the event (Tammi attended, Sondra watched via livestream). Details of the event become a perfect segue to talking about the significance of writing, journaling or blogging in recovery. The ladies mention several blogs that helped them in early recovery (Aidan Donnelly Rowley’s, Laura McKowen’s, Jean McCarthy’s Unpickled and Ellie’s One Crafty Mother) but emphasize using your writing as a way to process, make connections and experience the power of Me Too.

The ladies share their top three tools in their recovery-slash-creativity toolboxes for the week:

Sondra’s 3 fave things: The Law of Divine Compensation: On Work, Money and Miracles by Marianne Williamson, added hula hooping to her movement toolbox and Jolene Park’s Healthy Discoveries website. Tammi’s 3 fave things: Bach’s Rescue Remedy products, essential oils for anxiety relief and her Ray of Light Interview Series featuring women recovering out loud, as well as her 24-month long Sobriety Milestone Series - both of which can be found on her blog at


episode 5: creating community

Shownotes Ep. 5

Today, Tammi and Sondra talk about creating a community built around recovery and creativity. They talk about online groups and how that has helped them find other sober creatives, which led them to project ideas like the #artexchange. They also offer some ideas to building a face-to-face sober creative community as well.

The ladies share their top three tools in their recovery-slash-creativity toolbox for the week. Sondra’s 3 fave things: Melissa Febos’s new book Abandon Me, a day listening to records, and Louis C.K. on Saturday Night Live. Tammi’s 3 fave things: Ann Dowsett Johnston’s interview on episode #85 of the HOME podcast, Self-Care Fridays, and Artist Tina Berning’s idea for ‘not so good/not so bad’ boxes for archiving works-in-progress.


episode 4: but wait, I'm not creative

Shownotes Ep. 4

When we quit drinking, we have a void to fill, but where do we start if we think we aren’t creative? Tammi and Sondra dive into this topic starting with the permission slip: it’s okay to call yourself an artist, maker, writer. They cover many ideas to get you started, places for inspiration, jumping off points like Austin Kleon’s book, Steal Like An Artist or Lisa Congdon’s Creative Bug drawing classes. “Sobriety delivers what alcohol promised.” We get to actually be the person in sobriety that wanted to be when we were drinking. Don’t compare your beginnings to someone else’s finished product, take the leap.

The ladies share their top three tools in their recovery-slash-creativity toolboxes for the week: Sondra’s 3 fave things: Instagram recommendations: @soberbia, @thesoberhipster and @ekkarecovery, thrifting as therapy, and Rob Bell’s podcasts ep. #146 and #148 and his FB Live Easter Day Resurrection Sermon. Tammi’s 3 fave things: Your Inner Critic is a Big Jerk by Danielle Krysa, Quit That! App, and the Chatbooks Instagram subscription series.


Episode 3: meet tammi salas

Shownotes Ep. 3

We turn the tables today and Sondra interviews Tammi. The OG Cali girl, Tammi talks about being very driven and a need for gold stars, opting for a career path but how her love of Martha Stewart sparked her creative flame. Always a seeker, even when her drinking amped up after a divorce, she eventually found herself blogging and journaling to find the good things, “I wanted proof of life”. Getting into recovery opened the door for going back to school for art and then led to all of the creative things that Tammi currently pursues (and that we love her for). “If I didn’t have that journal and that pen, I would have bolted.”

The ladies share their top three things in their recovery-slash-creativity toolbox for the week: Sondra’s 3 fave things: Her kids’ improv, embroidery on a rainy day and old family photos. Tammi’s 3 fave things: The Good Life Project podcast from 3/23/17 titled “Don’t Just Ship It”, her Instagram girl crush Tracy @shutterbean, and the slim cans of Perrier Sparkling Mineral Water.


episode 2: meet Sondra primeaux

Shownotes Ep. 2

Tammi interviews Sondra in this episode. They cover where she grew up (spoiler: Texas), that her biggest childhood creative pursuit was daydreaming, watching MTV + making mix tapes, and becoming Molly Ringwald. They go into drinking, when that began to look like a problem and how that affected her pursuits of sewing, photography and writing. “There is no room for anything to grow when drinking is your main gig.” Sondra talks about what it was like getting sober, how “journaling saved my ass”, and what creativity looks like now, including the impetus for starting

The ladies share their top three things in their recovery-slash-creativity toolbox for the week: Sondra’s 3 fave things: S-town podcast, Texas in the springtime, the Wild Unknown tarot cards. Tammi’s 3 fave things: The Jealous Curator podcast, Kusmi BB Detox Tea (yellow label), Sakura gelly roll pens


Episode 1: Introduction

Shownotes Ep. 1

Sondra and Tammi introduce themselves and talk about how they met. They talk about the creative projects that make them jump out of bed every morning. They also lay out the ideas, hopes and dreams for the podcast going forward.