Host Aly Kirby offers a "big sister talk" for college freshmen and high school seniors, detailing her own first-semester struggle with excessive partying, major FOMO, and subsequent burnout. This phase resulted in declining grades, exhaustion, and strained friendships. Aly explains that she "locked in" for the spring semester by setting boundaries, establishing routines, prioritizing self-care, and choosing happiness over pressure. She advises listeners to have fun but "know your limits" and focus on building real connections. Calls to action include sharing the episode with roommates or besties, especially those starting college, and following Aly Kirby on Instagram.