It’s the holiday season and with it comes the pressure of resolutions, big plans, and “new year, new me” energy.

In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode).

They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life.

And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story.

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CHAPTERS

00:00 Intro: goal setting for the New Year

01:05 Resolutions vs “focuses” + why most goals get forgotten

05:25 Why reflecting on progress matters (avoid “what’s next?” spiral)

07:30 Pain vs pleasure: what really drives change

09:35 Goals in elite sport: clarity, focus, and dissatisfaction vs enjoyment

12:45 Meaning, responsibility, and the balance of ambition

14:25 Journey vs destination vs company (who you do life with)

16:20 Personal goals: “unreasonably fun” + events and challenges

24:00 Feeling-based goals vs tick-box goals (North Star thinking)

27:10 Morning routines + how habits set up the day

34:20 “Dimmers” and seasons of life (family/work/health/social balance)

40:10 One practical tip: keep it simple + take 30 minutes to formalise it

41:10 The “unreasonably fun” challenge (do something epic this year)

43:30 Outro