Ever feel pressured to “finish the year strong” while you’re already running on empty? In this episode, I’m challenging that narrative and sharing why finishing steady might be exactly what you need this December.

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Why “Finish Steady” Beats “Finish Strong”

Here’s what I’ve noticed: December naturally invites us to slow down. It’s quieter, more reflective. Yet everywhere we look, we’re told to push harder, hustle more, squeeze out every last drop of productivity before the holidays.

But what if that approach is working against you? Instead of fighting December’s natural rhythm, what if you worked with it? There’s no prize for sprinting across December 31st, and there’s definitely no gold star for ending the year exhausted.

The Problem with Most Year-End Reflection Guides

Most self-reflection journals get it wrong. They jump straight to goal setting, more intentions, more habits, more things on your already overflowing list. It feels productive, but here’s the truth: you cannot pour into a cup that’s already full. You just make a mess.

Most of us don’t need more goals. We need less. Less noise, less obligations, less of the stuff that’s quietly making everything harder.

A Different Approach: Subtraction Before Addition

That’s why I created “Clear the Noise,” a free year-end reflection guide built on a simple philosophy: subtraction before addition.

It walks you through four parts: discovering what actually worked this year (not what looked good on LinkedIn, but what genuinely felt good), identifying what’s draining you, deciding what needs to go, and only then designing what’s next. The whole thing takes about 20 minutes over a cuppa, and it’s designed for the real you, not some fantasy version who wakes at 5am and meal preps every Sunday.

Three Key Takeaways

1️⃣ You have permission to finish steady. If sprinting feels wrong right now, trust that. Your energy levels are valid.

2️⃣ Clear before you add. Before setting new goals, declutter what’s no longer serving you. Make space first.

3️⃣ Reflection is about noticing, not fixing. The person you are today is different from who you were 12 months ago, and that matters, even if no one else sees it.

Resources Mentioned

Clear the Noise Guide – Free year-end reflection guide with 12 questions across 4 sections.

➡️ Grab it at unwritten.coach/reflect

Join the Movement! If you enjoyed this episode, you’re going to love my newsletter! I dive deeper into these topics and share exclusive tools, guides, and behind-the-scenes insights that I don’t share anywhere else. It’s like getting your own coach in your inbox every week. Subscribe at www.unwrittenpotential.com to join our community to get unstuck, grow and unleash your Unwritten Potential!

Before we begin: if you’re already nodding along to the title, I’m launching something for people who are done with New Year resolutions but want to start the year with energy, clarity and momentum! The Anti-Resolution Reset drops January 1st and pre-orders are open now at 50% off, only $48 bucks. Grab your spot here or keep reading and I’ll tell you more at the end :)

I’m tired of being told I need to wake up at 4am to be successful, tired of watching influencers turn self-care into a competitive sport, and tired of feeling like I’m never quite doing wellness “right.” If you’ve ever felt the same, this episode is for you.

The 5am Morning Routine Myth

Here’s the truth nobody wants to admit: there’s zero evidence that waking up at 5am makes you more successful. What there IS evidence for? Consistent sleep. I tried the 5am club two years ago and it wrecked me. Real me wakes up at 6:30am, slurps a protein shake on my way to the gym, and meditates for about three breaths when I remember. It’s not filmable, but it’s sustainable. Your morning routine should serve your life, not become your whole personality.

Performative Wellness and Diet Culture’s Sneaky Rebrand

Whether it’s the “That Girl” aesthetic with matching workout sets and oat milk lattes, or men going “monk mode” with cold plunges for the gram, it’s the same performance. And wellness perfectionism has a shadow side: the guilt when you skip meditation, the shame when you break your fast early. As an elder millennial who survived peak 90s diet culture, I’m calling it out. Diet culture didn’t die. It just got a makeover. Now it’s “clean eating,” “gut resets,” and “reducing inflammation.” No thanks.

The Supplement Theatre and Anti-Science Rabbit Holes

Before you biohack your way through 20 pills a day, start with the basics. The evidence-based longevity strategies are painfully boring: sleep, vegetables, movement, water, and friends. That’s literally the list. And those anti-science wellness rabbit holes? They prey on people who feel abandoned by traditional medicine, then sell them $500 supplement protocols. Critical thinking IS wellness.

Three Key Takeaways

1️⃣ Your morning routine should fit YOUR life. Stop building habits for a fantasy version of yourself. What actually works for the real you, with your real constraints?

2️⃣ Real self-care is boring, and that’s okay. Going to bed on time, saying no, eating the carbs. The stuff nobody films because it’s dull is often exactly what you need.

3️⃣ You already have the answers. That pressure you’re feeling? That’s marketing, not reality. Trust the wisdom you already have. You’re the author of your own story.

Resources Mentioned

* The Anti-Resolution Reset — My answer for anyone tired of the January goal-crash cycle. Clarity before goals, subtraction before addition. Visit unwritten.coach/reset for more details.

⚡️ Pre-order here, 50% off until January 1st!

* Full deep-dive article — Available at unwrittenpotential.com

Join the Movement! If you enjoyed this episode, you’re going to love my newsletter! I dive deeper into these topics and share exclusive tools, guides, and behind-the-scenes insights that I don’t share anywhere else. It’s like getting your own coach in your inbox every week. Subscribe at www.unwrittenpotential.com to join our community to get unstuck, grow and unleash your Unwritten Potential!

If gratitude journaling has ever felt like a chore, this episode is for you. I’m breaking down why traditional gratitude practices stop working and sharing three evidence-based alternatives that actually boost your wellbeing without the toxic positivity.

Why Gratitude Journaling Stops Working

I used to do daily gratitude journaling. At first it worked. Then it became another box to tick. Same things on autopilot every morning. Generic. Meaningless. The ritual was there but the attention wasn’t. Sound familiar?

Turns out there’s a reason for this. Our brains adapt to good things and stop noticing them (it’s called hedonic adaptation). That’s why “grateful for my health, my family, my home” feels empty after a couple of weeks. Add in the guilt spiral of feeling bad about not feeling grateful, and traditional gratitude practices can actually backfire.

3 Gratitude Practices That Actually Work

The research points to three approaches that don’t suck. First, less is more. Weekly gratitude practice beats daily. Specificity beats quantity. One deeply noticed moment is more powerful than a generic list. Second, subtract don’t add. Mentally imagining your life without something (the George Bailey effect) sparks more genuine gratitude than simply listing what you have. Third, express don’t just list. Gratitude letters and conversations have stronger effects on wellbeing than private journaling. A thank-you text counts.

Key Takeaways

1️⃣ If gratitude journaling feels like a chore, try doing it less but meaning it more. Weekly beats daily.

2️⃣ Instead of listing what you’re grateful for, imagine your life without it. This cuts through hedonic adaptation.

3️⃣ Let gratitude out of your notebook. Tell someone exactly what they did and why it mattered.

Join 500+ readers getting my free, 5-min newsletter to design a life that actually feels good. Subscribe at https://go.unwritten.coach/newsletter