If traditional goal-setting feels exhausting, rigid, and not your jam, this episode will help you reimagine how you plan your life in 2026.

We’re diving into The Odyssey Plan, a powerful life design and goal-setting framework developed at Stanford University as part of the Designing Your Life curriculum by Bill Burnett and Dave Evans.

It’s the ideal method for anyone who feels burnt out by traditional goal-setting, overwhelmed by decisions, or scared of choosing the “wrong” path.

Instead of forcing yourself into one narrow future, the Odyssey Plan helps you imagine multiple possible lives, reduce fear-based decision-making, and set goals that actually align with your values, energy, and curiosity — not just productivity or external pressure.

Tune in for a creative and science-backed way to reset and design goals you can actually stick to.

Listen in for:

• Using Stanford Life Design principles to set meaningful goals without burnout
• Create three different life paths instead of committing to one rigid plan
• Set intentions for 2026 that feel exciting, flexible, and realistic
• Reduce fear of “making the wrong choice” and embrace curiosity-driven planning
• Prototype and test future goals before fully committing
• Turn long-term life vision into actionable goals you can start this year
  

Download the Odyssey Plan template.

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We're back! Happy New Year and welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

As we navigate the realities of our New Year goals and resolutions throughout January, we have the key ingredients to actually making them stick... a framework for structuring your dreams and implementing impactful goals from the master of goal-setting and planning, the force behind Passion Planner, Angel Trinidad.

Listen for mindset shifts that will get you in motion, and how to cultivate the kind of relationship with your goals that will unlock deep manifestation.

Angel is the CEO and founder of Passion Planner, an all-in-one paper life coach, which has helped millions of people plan their goals and their lives. They have built a devoted global community of people who swear by their planners and journals.

Listen to our full episode with Angel here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Get started on Passion Planner

Follow Angel on Instagram

Follow Passion Planner on Instagram

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Between the holiday parties, family dinners, office events, and end-of-year gatherings... the holiday season can be a lot. (Even for extroverts like me.)

If you’ve ever felt socially drained, awkward, anxious, or stuck in mind-numbing small talk during the holidays, I gotchu. This episode will hook you up with powerful conversation starters and questions you can keep in your back pocket to help you navigate social situations with confidence, steer conversations away from awkward topics and political landmines, and actually feel connected to the people around you.

Whether you’re an introvert, extrovert, cutting back from relying on drinking at parties, or just tired of endless small talk, learning how to ask better questions is one of the most underrated communication skills you can have.

Research shows that the best communicators ask up to 20 times more questions than the average person... and that people consistently underestimate how much others crave meaningful conversation. So don't worry about making it weird... thoughtful questions aren't awkward, they're impactful.

✨Tune in to hear about:

• The most interesting and fun conversation starters
• Why asking good questions releases oxytocin and builds closeness
• Questions to avoid small talk, create real connection, and bond the room
• Reflection questions to spark meaningful year-end conversations
• Forward-looking questions for intentions, growth, and the new year
• How to redirect uncomfortable topics with boundaries and grace
• Why curiosity is the ultimate hack for social confidence and overcoming social anxiety

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Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

Spending can be hella stressful heading into the holiday season, and if you're struggling with debt or with setting up realistic financial goals for the coming year, this is a must-listen reminder for overcoming financial stress and toxic money patterns.

A healthy money mindset is the missing ingredient for a lot of people's financial security. So we’re throwing it back to this sustainable financial advice from finance coach Nicole Stanley on dealing with debt, setting realistic money goals, and her own journey to get debt-free.

Nicole Stanley is the Founder & Head Financial Coach of Arise Financial Coaching. After battling crippling financial anxiety in her early twenties, Nicole enrolled in her first personal finance course and made changes to go from 30K in debt to building over a quarter-million in net worth for her family at age 27. Arise Financial Coaching has now served over 600 clients and has been featured in TIME, Yahoo Finance, & CNET.

Listen to our full episode with Nicole here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Nicole:

On Instagram: @arise.financial.coaching

Arise Financial Coaching

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Sober-curious? You don’t need a “drinking problem” for alcohol to quietly hold you back and sabotage your potential.

I’ve come a long way from my party days, and it’s clear to me now how much self-abandonment, anxiety, and numbness I was employing to uphold the drinking culture around me. Since l’ve switched to a limited drinking lifestyle, I’ve never felt more myself.

In this episode, we’re joined by Amanda Kuda, alcohol-free life coach, speaker, and author of Unbottled Potential: Break Up With Alcohol and Break Through to Your Best Life. Amanda teaches a modern, empowering approach to personal development and self-actualization through the lens of elective sobriety—no rock bottom necessary.

Whether you’re looking to cut back, reassess your relationship with drinking, or explore what an alcohol-free lifestyle could do for your energy, confidence, dating life, and emotional wellbeing, this conversation is packed with vulnerability and insight.

We cover the psychology, emotional triggers, and identity shifts behind mindful drinking, and tools to live alcohol-free without relying on unreliable willpower.

Tune in to hear:

• Amanda’s story of becoming alcohol-free without being an alcoholic
• Moderators vs. Abstainers: Which archetype are you?
• How alcohol impacts your energy, intuition & personal growth
• Why even “light” drinking affects confidence, emotional regulation, creativity, hobbies, and connection
• How alcohol gets in the way of real connection
• Dating without alcohol: Building confidence without liquid courage
• What we’re trying to numb when we drink
• Why willpower isn’t enough—and what actually works
• The need for nervous system regulation, habit replacement, and a realistic timeline
• How to start your alcohol-free journey in a way that sticks

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Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from one of our guests that you might have missed.

Trigger warning: Binge-eating and purging.

Are you tuned into the difference between physical and emotional hunger? We're throwing it back to this helpful advice from Amber Romaniuk on how to identify emotional eating triggers, and tools to combat cravings that are rooted in emotional soothing.

Amber is an Emotional Eating, Digestive and Hormone Expert, with 10 years experience helping women create body confidence, intuition and optimal health through mindset healing, self-care and overcoming self-sabotage with food. Her podcast “The No Sugarcoating Podcast” has over a million downloads. Amber overcame her own emotional eating journey after gaining and losing more than 1000 lbs combined and spending 5 years balancing her hormones and digestion. Now she helps others achieve Body Freedom so they can experience true confidence and health.

Listen to our full episode with Amber here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

Follow Amber:

https://amberapproved.ca

https://instagram.com/amberromaniuk

https://amberapproved.ca/podcast/

https://www.youtube.com/@amberromaniuk

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If you want to start 2026 off strong, it's all about ending 2025 with intention. We’re rapidly approaching the end of the year (HOW DID THIS HAPPEN?), and I have a rigorous reflection process for tracking the highs, lows, and lessons of the last 12 months.

You need to understand where you’ve been to plan where you’re going, so in today’s episode, we’re breaking down how to do a powerful year-end audit, reflect on your biggest lessons, and “soft launch” your New Year goals so you have real momentum heading into 2026. I’m walking you through my full reflection process, including the journaling prompts, assessments, goal-setting exercises, and year-in-review questions I use to evaluate what worked this year… and what absolutely did not.

This episode is for anyone craving clarity, direction, and a more aligned year ahead.

You’ll learn how to map your biggest wins, your patterns, your energy drains, and your most valuable lessons, and then turn all of that insight into actionable goals you can start testing before January 1st.

As a bonus, I created a free Year-End Audit & Goal-Setting Guide, which you can download here to accompany this episode!

Tune in to hear more about:

• Leveraging the holiday slowdown to get ahead and test-drive new goals/habits
• Why we should give our new goals a trial run before January starts
• The journaling prompts I use to reflect on the year’s biggest lessons and takeaways
• Measuring your satisfaction using the Life Balance Wheel
• A game-changing exercise for auditing your time and how you spent your energy this year
• Honing in on areas for improvement, and setting SMART goals for each category
• The power of a guiding quote or mantra

Everything we cover in today’s episode is available to download in our free year-end audit, get your guide today and get a head start on your new year planning. You’ve got this.

Resources mentioned:

End Of Year Audit

How to set SMART goals

How To Design A Life Of Purpose, Using Ikigai

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@gillian.berner

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Welcome to today’s ICYMI, where we kick off the week with a quick game-changing tip from past episodes that you might have missed.

If you’re feeling stuck, super down, or struggling with seasonal depression, this throwback advice for boosting your mental health and pulling yourself out of a spiral is exactly what you need right now. We cover how mindfulness, breathwork, and cold therapy can rewire your mood, because sometimes you need to make self-care and wellness your entire personality to help get you out of your head and into your body.

Listen to our full episode here.

Tune in every Monday for an expert dose of life advice in under 10 minutes.

For advertising and sponsorship inquiries, please contact Frequency Podcast Network.

Sign up for our monthly adulting newsletter:

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