The holidays can feel like a sprint with a suitcase. Marissa and Joel show you how to lighten the load with four concrete moves: define non-negotiables, eliminate what doesn’t matter, delegate what doesn’t require you, and (yes) procrastinate strategically. You’ll get scripts, shortcuts, and a Not-To-Do list for creating breathing room—at work and at home.

Key Takeaways

• Name Your Non-Negotiables. Brain dump everything for December, then identify the items that truly must happen. Accept that not everything will get done—and choose what will.
• Run the “Everything Must Go” Sweep. Cancel or reschedule recurring meetings, low-value check-ins, and nice-to-have socials. If it can be an email (or nothing), make it one.
• Resign as Chief Everything Officer. At home: potluck the menu, batch one meaningful gift for everyone, use gift bags, outsource a couple dishes, trade childcare. At work: hand off distinct slices of projects, hire a contractor for time-sinks, and coach for skill—not constant review.
• Procrastinate on Purpose. Push arbitrary deadlines to January. Ask, “What part truly must happen now—and what can wait?” Renegotiate timelines for excellence, not exhaustion.
• Keep Self-Care Simple. Downshift to minimums that maintain energy (a 20-minute walk, earlier lights-out, simplified meals). Save the “perfect routine” for January.

Watch on YouTube at:  https://youtu.be/dQpOs_bTd9g

This episode was produced by Sarah Vorhees Wendel of VW Sound

As we head into Thanksgiving (in the United States), Joel and Marissa get practical about gratitude—the tiny habit that expands your perspective, steadies your pace, and strengthens relationships. From a coffee-cup thought experiment to a one-line script you can use today, you’ll learn how gratitude fuels goal-pursuit, patience, and team trust.

Key Takeaways

• See the Hidden Team. AJ Jacobs’ experiment widens your lens for the work that goes into a single cup of coffee, from baristas to farmers, drivers, even road-line painters. Gratitude makes interdependence visible—fast.
• Scarcity Shrinks, Gratitude Expands. Scarcity tightens and isolates. Gratitude opens possibility and connection. Choose the bigger frame.
• Use the Script. Turn everyday encounters into bright spots by acknowledging the importance of the work of those serving you. Try: “Thank you for choosing your profession.” You’ll change the atmosphere (and often the outcome).
• Make It a Planner Habit. Use the Weekly Preview’s blank pages for a running gratitude list. Log “wins” and your Daily Win through a gratitude lens—not just achievement.
• Results You Can Feel.  Gratitude has a measurable impact on our success and relationships. It boosts engagement, trust, and goal progress—and even increases financial patience.
• Practice in Real Time. Shouldering something inconvenient? Reframe with gratitude (“What might this be protecting me from?”) and watch your state shift.

Resources:

• Thanks a Thousand by AJ Jacobs

Watch on YouTube at:  https://youtu.be/fAfPHbnoANw

This episode was produced by Sarah Vorhees Wendel of VW Sound

Most stalled days aren’t about willpower—they’re about constant context-switching. In this episode, Marissa Hyatt and Joel Miller break down the science of interruptions, how internal distractions amplify them, and practical ways to protect your best hours. Expect notification triage, deep-work tactics, and a saner way to take breaks that actually refuel you.

Key Takeaways

• Name the Real Culprit. It’s not laziness—it’s interruptions. Expect hits that derail you every 3–11 minutes, costing 20–30 minutes to fully refocus. How will you plan accordingly?
• The Difference Matters. Interruptions are external; distractions are internal. You can’t stop every ping, but you can stop taking the bait.
• Cut Notifications Ruthlessly. Turn off non-essential alerts across phone and laptop. Use Focus/Do Not Disturb so only true emergencies break through.
• Signal Deep Work Windows. Tell people when you’re dark and when you’re back: set Slack/Teams status (e.g., “Deep Work — back at 1:00 pm”) and stick to it.
• Remove Temptation. Delete or block high-hook apps/sites during work blocks (tools like Freedom help). Make distraction harder than staying on task.
• Sprint, Then Breathe. Work in focused sprints and replace “digital smoke breaks” with 3–5 minutes outside to reset your brain without derailing momentum.
• Protect Uphill Work. Tackle your Big 3 (creative/strategic) when you’re freshest; save downhill tasks like email/Slack for lower-energy windows.

Watch on YouTube at:  https://youtu.be/TIPbksG9_wI

This episode was produced by Sarah Vorhees Wendel of VW Sound

Deadlines stack up. Daylight shrinks. Invitations multiply. In this episode, Marissa Hyatt and Joel Miller show you how to defend what matters—at work and at home—so you can enjoy the season and finish the year well. You’ll get boundary scripts, simple rituals, and a right-sized Ideal Week you can start using today.

Key Takeaways

• Practice Self-Advocacy. Be militantly on your own side. Set and communicate clear boundaries—no evening or weekend emails, true sick time, and real OOO when you travel.
• Say “No” Without Drama. Use a simple “yes-and-priorities” script: affirm the request → “Based on prior commitments, I can’t take this on right now.” → offer an alternate timeline or resource.
• Enlist Help in Reprioritizing. Are your leaders piling on new priorities? Rather than saying “no,” enlist their help in deciding what shifts. Say: “Here’s my current slate—what should I sideline to make room for this?”
• Protect Your Rituals. Your Morning, Evening, Workday Startup, and Workday Shutdown rituals keep you grounded. Simplify if needed, but uphold them to protect your energy and self-care.
• Refine Your Ideal Week. Budget your time on paper first—work blocks, family events, recovery, errands—then mirror it to your digital calendar. Adjust for the season’s unique constraints and commitments.

Watch on YouTube at:  https://youtu.be/WUzUEVKA8Ls

This episode was produced by Sarah Vorhees Wendel of VW Sound

Long lists create stress and scattered effort. In this episode, Marissa Hyatt and Joel Miller show how the Daily Big 3 turns overwhelm into progress. You’ll learn a practical, repeatable way to choose three high-impact tasks each day—grounded in your Weekly and Quarterly Big 3—so you can be productive and peaceful. 

Key Takeaways

• Ditch the Club. The numbers say it all: everyone is stressed by their to-do list. But you don’t have to be a statistic.
• Stop the Crazy. Endless tasks split your focus and spike stress. Fewer, bigger priorities win.
• Process Your Priorities.  Brain dump everything → review Quarterly + Weekly Big 3 → review calendar/energy → choose three realistic, high-leverage tasks.
• Break Free of Urgency. Ask, “Will someone notice today if this isn’t done?” and “If nothing else happens, what three things matter most?”
• Choose the Path to Peace. Finishing strong comes from focusing small—consistently.

Watch on YouTube at:  https://youtu.be/qEOn2Rk9MKU

This episode was produced by Sarah Vorhees Wendel of VW Sound

Work–life balance is a baseline—flourishing is the goal. In this episode, Marissa Hyatt and Joel Miller unpack the evolved Double Win: 6 life-giving practices that move you toward joy. You’ll learn why different generations get stuck in opposite ditches, and the simple rhythms that help you feel present, energized, and purposeful at work and at home.

Key Takeaways

• Too Much of a Good Thing. Work and life both matter, but we tend to overindex on one at cost to the other. We need to start by bringing them into balance—but that alone isn’t enough.
• The Call to Flourish. Living fully means moving beyond balance into purpose, contribution, and delight. It means savoring the good and intentionally making space for more of it.
• Six Practical Practices. Here’s what to make space for: tending to yourself, connecting with others, doing work that matters, prioritizing recreation, experiencing nature, and staying open to the sacred.
• Presence Over Perfection. Instead of treating the practices like a rigid checklist, think of them as invitations to be more present to your life, and to create opportunities for joy.
• Build In Resets. Try out an evening ritual to decompress, and build out an Ideal Week to guide your commitments with more intention.

Resources

• Ideal Week

Watch on YouTube at:  https://youtu.be/4H8dLPUFkIs

This episode was produced by Sarah Vorhees Wendel of VW Sound

Sunday scaries are real—but what if they don’t have to be? In this episode, Marissa Hyatt and Joel Miller show you exactly how to win every Monday by doing a Weekly Preview by Sundays. You’ll learn why “the scaries” happen, how to calm your system with clarity, and the practical steps to enter every Monday confident, prepared, and focused.

Key Takeaways

• Scaries are brain biology. Uncertainty spikes cortisol. Knowing what’s coming resets your body and your brain (even if you know the plan is prone to change).
• Celebrating wins matters. There’s more to celebrate than you realize, and noticing your wins helps you move naturally into gratitude—which comes with real benefits.
• Explore the Weekly Preview. Learn our simple process for learning from the past week and planning for the next. We break it down step-by-step.
• Make it a ritual. Choose your day, add music, grab a drink, and make it “a thing.” When you follow through on your ritual, you’ll notice a difference in your weeks.
• Share to stay aligned and accountable. Walk through the process with your spouse. Share your Weekly Big 3 with your team. Involving others can keep you on track.
• Mind your emotional contagion. Calm, prepared energy spreads—so does panic. Choose what you bring into Monday for yourself and for others.

Resources

• Friday Focus Playlist

Watch on YouTube at:  https://youtu.be/dG9y7GJbk-s

This episode was produced by Sarah Vorhees Wendel of VW Sound

Q4 can feel like calendar compression—year-end deadlines, next-year planning, and nonstop personal commitments. In this episode, Marissa Hyatt and Joel Miller share a clear, compassionate plan to reset for fall. You’ll explore six Practices of Flourishing, simple ways to reclaim presence, and concrete tactics to renegotiate commitments, right-size goals, and build momentum without burning out.

Key Takeaways

• Name the squeeze. You know what’s coming: Q4 piles up at work and in extra pressures in life. Awareness is the first step to choosing differently.
• Use the six practices of flourishing. Restoring and protecting your well-being starts with six simple practices that move you toward flourishing. What are they? You’ll have to listen to find out.
• Good beats perfect. Swap all-or-nothing for small, consistent actions. Remember: the task is only as big as you decide it is. Scale back intentionally.
• Decompress your calendar. Reassess goals and events. Create a Not-This-Year list (or move part of a goal) to protect what matters most now.
• Renegotiate with grace. Honesty + alternatives = powerful. It’s okay to change your mind. Model clarity and kindness when backing out.
• Use your filters. Let your Quarterly Big 3 and Weekly Big 3 guide your yes/no decisions—especially when FOMO kicks in.
• Build margin for presence. Schedule restorative windows (walks, baking, simple rituals) to counter the frantic pace and restore focus.

Watch on YouTube at:  https://youtu.be/-OW2_UJ6zp8

This episode was produced by Sarah Vorhees Wendel of VW Sound

Focus on This is back with a brand-new season—and a brand-new co-host. In this episode, Marissa Hyatt welcomes Joel Miller, Chief Content Officer at Full Focus, to talk about why focus matters more than ever in 2025. Together, they unpack the state of distraction we’re all living in, the surprising science of attention, and why focus is the key to turning intention into results.

Key Takeaways

• Meet Joel Miller. Get to know Marissa’s new co-host—his background, family, quirks, and why he’s the “word guy” at Full Focus.
• The State of Focus. Discover how modern life and work are designed to rob you of attention—and what it costs.
• Decisions Are Cuts. Every “yes” and “no” shapes your life. Learning to decide with clarity protects your energy and time.
• Focus Fuels the Double Win. Without focus, drifting is inevitable. With focus, you can win at work and succeed at life.
• What’s Coming This Season? Wondering what’s coming this quarter on Focus on This? Listen for a preview.

Watch on YouTube at:  https://youtu.be/fJ1Vo1FBuDg

This episode was produced by Sarah Vorhees Wendel of VW Sound