The clocks go back this Sunday, 25 October 2026, and that extra hour of sleep rarely feels like the gift it promises. If the clock change flattens you every year, you're not being dramatic: your body clock genuinely needs time to catch up.

In this episode of Smiley Frequency, I share four small, practical steps to protect your sleep, energy and routine as the dark evenings arrive:

• Shift your bedtime early, and shift it small

• Protect your wake-up time

• Chase the daylight you do have

• Rebuild a calm wind-down hour

I also talk about how the first dark evenings affect me personally, and why preparing for them beats fighting winter.

Read the full guide, including a 10-day clock-change plan, on Italian Girl Touch: https://www.italiangirltouch.com/2026/10/clocks-go-back-2026-how-to-adjust-your.html

If low mood or heavy fatigue lasts for weeks, please speak to your GP or a healthcare professional.

Smiley Frequency is the podcast for personal growth and authentic happiness, hosted by Gilda Notarbartolo, certified journalist and founder of Italian Girl Touch.

Subscribe to the newsletter: https://mailchi.mp/b406f238a373/6to3kpanoz

Your autumn's fresh start fizzled? You haven't failed.

In this episode, Gilda Notarbartolo shares a gentler, science-backed way to build a routine that actually sticks: the October reset.

Discover why October is a better moment to start than September, what University College London research really says about how long habits take, and three simple tools you can begin tonight: the Minimum Viable Routine, habit anchoring (BJ Fogg's Tiny Habits method) and the "bad-day" version of your routine.

Plus a personal story about what happens to Gilda's routine every time she goes home to her family in Southern Italy.

Read the full article and 7-day starter plan: https://www.italiangirltouch.com/2026/10/the-october-reset-how-to-build-routine.html

Newsletter: https://mailchi.mp/b406f238a373/6to3kpanoz Blog: https://www.italiangirltouch.com

Smiley Frequency is a podcast devoted to personal growth and authentic happiness, hosted by Gilda Notarbartolo, certified journalist and founder of Italian Girl Touch.

September and autumn bring a lovely fresh energy, but also that quiet, lingering pressure to overhaul our lives overnight. We try to do everything at once, and by mid-October, we are simply exhausted.

In this episode of Smiley Frequency, we discuss how to leverage the psychology of the Fresh Start Effect using the 1% Rule - a gentle, intentional approach to clearing physical and mental space without the burnout.

✨ Resources mentioned in this episode:

🎥 YouTube Video + Island Vlog: https://www.youtube.com/watch?v=6QZ2BJ2K-X4&list=PLD8ARl-pWi44

📲 Free Italian Girl Touch App (Meditations & Journaling):

💌 Email me: gilda@italiangirltouch.com

Tune into your happiness and allow yourself the permission to breathe. Enjoy listening! 🌸

www.italiangirltouch.com

Are you tired not because you’re weak, but because you’re carrying everything? 🌿

In this episode of Smiley Frequency, host Gilda Notarbartolo (certified journalist and founder of Italian Girl Touch) explores why Emotional Resilience is officially the new feminine superpower in 2026.

Discover evidence-based, feminine-centered practices that go beyond superficial advice - from somatic grounding to cognitive reframing -to help you bend without losing yourself.

📌 In this episode, you’ll learn:

• Why traditional resilience (toughness) doesn't work for women—and what does.
• The 3 pillars of emotional strength: regulation, flexibility, and somatic awareness.
• 3 simple, daily practices to calm your nervous system and reclaim your boundaries.

📖 Read the full article and explore related resources on the blog: https://www.italiangirltouch.com/2026/07/emotional-resilience-for-modern-women.html

💌 Let’s connect! Have thoughts or questions about this episode? Send an email directly to Gilda:

gilda@italiangirltouch.com

✨ Don't forget to subscribe, leave a review, and share this episode with a sister who needs it today.

Are you tired of overthinking every decision? 🌿

In this episode of Smiley Frequency, host Gilda Notarbartolo (certified journalist and founder of Italian Girl Touch) explores the neuroscientific reality of feminine intuition and why it’s your brain’s ultimate shortcut.

Discover why intuition isn't mystical—it's pre-rational science backed by research from Cambridge and Italian neuroscientists. Learn how to step out of the noise of fear and reconnect with your inner wisdom.

📌 In this episode, you’ll learn:

• Why intuition activates a different neural pathway than analytical thinking (the brain's "fast lane").
• What intelligenza emotiva femminile (feminine emotional intelligence) really means.
• The difference between the quiet whisper of intuition and the loud noise of anxiety.
• 3 practical tools to trust your gut: slowing your nervous system, the "Energy Test," and honoring your first response.

📲 Download the free Italian Girl Touch App to stay connected to your soft, empowered world!

💌 Let’s connect! > Leave a comment below or send an email directly to Gilda: gilda@italiangirltouch.com

✨ Don't forget to subscribe, leave a review, and share this episode with a sister who needs to trust her inner spark today.

A reflection on resilience, emotional fitness, and empowerment inspired by the 2026 World Cup.

From the UK’s pressure culture to Italy’s emotional rebirth, discover how athletes rise after defeat. Learn how to regulate your nervous system, reframe failure, and rebuild your energy in five minutes.

Perfect for listeners seeking calm strength, mindset growth, and modern self‑development. Read more on Italian Girl Touch.

In the past few days something happened that deeply moved me. Even with the heat and late hour, I felt the need to write about it and record this episode: when someone you trusted, professionally or personally, disappoints you in a way you never expected.In this heartfelt episode of Smiley Frequency, we explore why disappointment hurts so much, why women often give more and end up hurt, and how to turn this pain into clarity and personal power.You’ll learn:• Why your brain treats this disappointment like physical pain• The role of hedonic adaptation and emotional labour• How to transform disappointment into a portal of awakening• How to set stronger boundaries and reclaim your valueThis isn’t the end of your story , it’s the beginning of a stronger, clearer version of you.✨ If this resonated, write to me: gilda@italiangirltouch.com🌸 Visit ItalianGirlTouch.com for free downloadable resources.📺 Subscribe to my blog Italian Girl Touch and turn on notifications! Let me know in the comments what topics you want next.#DeepDisappointment #ReclaimYourPower #PersonalGrowth #EmotionalHealing #Boundaries #SelfWorth #SmileyFrequency☀☀☀ - Expand the description!☀☀☀❀ ALL MY LINKS: https://linktr.ee/gikiwua?utm_source=...❀ Instagram: https://www.instagram.com/gikiwua_creator/❀ My Website: https://italiangirltouch.com/❀ Iscriviti alla MIA NEWSLETTER (ITALIANO): https://mailchi.mp/1be1d56cefe2/iscriviti-alla-mia-mailinglist❀ Join my Mailing List (ENGLISH): https://mailchi.mp/b406f238a373/6to3kpanoz❀ Italian Girl Touch, Il mio Negozio Online: https://payhip.com/ItalianGirlTouch

Welcome to Smiley Frequency, the podcast where we help you create a life that feels lighter, calmer, and more joyfully yours.In this short and powerful episode, I share five intentional morning rituals designed to help you start your day with clarity, softness, and emotional grounding.If you wake up overwhelmed, reach for your phone before you breathe, or feel like the world sets your mood before you do… this episode is your reset.✨ Inside this episode:Conscious breathing to calm your nervous systemMirror gratitude to shift your mindset toward positivityJoyful movement to activate natural happiness chemicalsDaily intention setting to guide your emotional energyPhone‑free first hour to protect your peaceThese aren’t hack - they’re gentle, soul‑nourishing habits that help you reclaim your mornings and reconnect with yourself.🎧 Take a breath, choose one ritual, and let your day begin with intention instead of overwhelm.www.italiangirltouch.commorning rituals, morning routine, self care, mindfulness, gratitude practice, positive mindset, joyful habits, phone free morning, daily intention, wellness podcast, Smiley Frequency, Italian Girl Touch☀☀☀ Expand the description!☀☀☀❀ ALL MY LINKS: https://linktr.ee/gikiwua?utm_source=...❀ Instagram: https://www.instagram.com/gikiwua_creator/❀ My Website: https://italiangirltouch.com/❀ Join my Mailing List (ENGLISH): https://mailchi.mp/b406f238a373/6to3kpanoz❀ Iscriviti alla MIA NEWSLETTER (ITALIANO): https://mailchi.mp/1be1d56cefe2/iscriviti-alla-mia-mailinglist❀ Italian Girl Touch, Il mio Negozio Online: https://payhip.com/ItalianGirlTouch❀ OFFRIMI UN CAFFE`: https://ko-fi.com/gildakiwua