Focus on This

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 TakeawaysName 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_bTd9gThis 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 TakeawaysSee 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 JacobsWatch on YouTube at:  https://youtu.be/fAfPHbnoANwThis 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 TakeawaysName 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_wIThis 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 TakeawaysPractice 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/WUzUEVKA8LsThis 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 TakeawaysDitch 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/qEOn2Rk9MKUThis 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 TakeawaysToo 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.ResourcesIdeal WeekWatch on YouTube at:  https://youtu.be/4H8dLPUFkIsThis 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 TakeawaysScaries 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.ResourcesFriday Focus PlaylistWatch on YouTube at:  https://youtu.be/dG9y7GJbk-sThis 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 TakeawaysName 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_UJ6zp8This 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 TakeawaysMeet 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/fJ1Vo1FBuDgThis episode was produced by Sarah Vorhees Wendel of VW Sound

The first quarter of 2025 is almost over. Are you where you thought you’d be? Whether you’re ahead of schedule or feeling behind, now’s the perfect time to reset. In this episode, Marissa Hyatt and Ken Freire walk you through six essential questions to help you reflect on Q1, refocus for Q2, and build momentum for the months ahead.Key TakeawaysFind the Bright Spots. Before focusing on what needs to change, take stock of what went right. Reviewing your calendar, camera roll, or planner can help jog your memory.Choose Small Shifts. Instead of overwhelming yourself with huge changes, tweak simple habits that impact your success.Prioritize With Intention. What truly matters in the next 90 days? Clarifying your top priorities will ensure your goals align with your values and vision. Refresh Your Rhythms. Whether it’s a morning ritual, a weekly planning session, or a bedtime routine—your habits shape your success.Remember the Big Picture. Your goals aren’t just about achievement—they’re about who you’re becoming. Make sure your short-term actions align with your long-term vision.Find Your People. Who are you journeying with? The right support system will push you forward and keep you accountable.ResourcesPrintable Ideal WeekLifeFocus Retreat | May 2–3, 2025Double Win Coaching Strategy SessionThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/rx1F6Ilvc2cThis episode was produced by Sarah Vorhees Wendel of VW Sound

We set goals—then life happens. So what do you do when you need to change course? In this episode, Marissa Hyatt and Ken Freire walk you through the four key elements you can revise when a goal isn’t working. Small changes can make a big difference—and ensure you don’t give up on your goals too soon. Stay in it. You can do this.Key TakeawaysRevision Beats Quitting. The best goals are flexible. Instead of giving up, make adjustments that keep you moving forward.Time Matters. If your goal is too easy, shorten it. If it’s too hard, give yourself more time.Watch the Right Number. Is the metric you’re tracking actually undermining your success? Listen to learn how to know—and how to switch.Play the Long Game. Change takes time. The key is staying with it.Strategies Aren’t Sacred. Finding a better approach, accountability, or support system can make all the difference.ResourcesDouble Win Coaching Strategy SessionThe Full Focus PlannerThe Full Focus Planner CommunityWatch on Youtube at:  https://youtu.be/TQeKMMkEkUMThis episode was produced by Sarah Vorhees Wendel of VW Sound

We’ve all been there—excited to chase a big goal, only to quit when things get hard. Why do we do it? And, more importantly, what can we do about it?  In this episode, Marissa Hyatt and Ken Freire take a vulnerable, insightful look at what drives us to give up and reveal practical strategies for staying the course.Key TakeawaysYou Can Do Hard Things.  Big goals require big growth. You’re not yet who you need to become to achieve your goal. The key? Staying connected to your why. Progress Takes Time. Instead of getting discouraged, celebrate small wins and track how far you’ve come. If you quit too soon, failure is guaranteed.Focus On the Next Right Thing. Goals are supposed to be risky—and that can make them overwhelming. Choose simple actions that move you forward.Shame Will Try to Stop You. You’ll have to battle the belief that your worth is tied to your success (but don’t worry, we’ve got ideas to help).Growth Can Feel Isolating. Not everyone wants to grow, because growth is uncomfortable. The key? Finding the right tribe to journey with you.ResourcesDouble Win Coaching Strategy SessionThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/aXzs1mShBLsThis episode was produced by Sarah Vorhees Wendel of VW Sound

Struggling to stick to your daily rituals? You’re not alone. In this episode, Marissa Hyatt and Ken Freire break down the four key rituals that set the tone for your day—and how to refresh them without overcomplicating things. Whether you need a morning boost or a better work shutdown routine, this episode will help you make your habits work for you.Key TakeawaysShift From “Ideal” to “Realistic.” Setting a 2-hour morning routine? It’s probably not happening. Instead of planning for ideal, keep it simple. How much time do you really have?Make Space By Cutting. Overloaded routines don’t stick. Trim the excess so you can focus on what truly matters.Build Rituals You Love Keeping. If you hate waking up, add something you love—like a great playlist or a favorite drink—to look forward to.Keep Rituals Fluid. They’ll change with seasons of life, and that’s okay! Adjust them to fit your current reality. (We’ve got ideas to get you started.)ResourcesThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/jmOiR3ZyK7UThis episode was produced by Sarah Vorhees Wendel of VW Sound

We all know how to declutter a closet—but what about decluttering our to-do lists, calendars, opportunities, and even relationships? In this episode, Marissa Hyatt and Ken Freire share the power of the Not-To-Do List and how subtracting things from your life can make space for what truly matters.Key TakeawaysSome Tasks Should Have Been Retired Years Ago. Are you still doing things out of habit that no longer serve a purpose? It’s time for a reality check.Meetings Are the Biggest Time Thieves. Most recurring meetings don’t need to exist—or at the very least, they need a serious time limit.Who’s in Your Inner Circle? You’re the average of the five people you spend the most time with—so choose wisely.Not Every Opportunity is Meant for You. Just because you can say yes doesn’t mean you should. (Marissa shares why she had to say no to a dream trip.)Decluttering Creates Space for What Matters. This isn’t about doing less—it’s about making room for the things that actually move the needle.ResourcesThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/VeP-bC3H4BsThis episode was produced by Sarah Vorhees Wendel of VW Sound

We all love our devices—but let’s be real, they’re stealing more of our time and attention than we realize. In this episode, Marissa Hyatt and Ken Freire share 10 simple, engaging activities that help you step away from your screen and reconnect with the real world. Whether you’re looking for more focus, deeper connections, or just a break from the endless scroll, these ideas will help you reset.Key TakeawaysThe Reality We Ignore. Ken thought he was on his phone for about four hours a week. The reality? Four hours a day. If you’ve never checked your own stats, brace yourself.Handwriting Is a Superpower. A simple note can have way more impact than a text—and Ken’s unexpected reaction to a handwritten card proves it.Sourdough Is the New Tamagotchi. Marissa’s favorite hobby is oddly addictive, surprisingly meditative, and might just be the perfect way to reset your brain.Lose the Destination, Find Your Focus. Walking without a goal might sound pointless, but it could be the secret to clarity, creativity, and real connection.Try Something Totally Unexpected. Ken and Marissa each committed to one offbeat activity this week to unplug—will you take the challenge, too?ResourcesThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/dZkjqk_6a04This episode was produced by Sarah Vorhees Wendel of VW Sound

Most people have already abandoned their 2025 goals—but that doesn’t have to be you. In this episode, Marissa Hyatt and Ken Freire reveal the four key actions you need to take to guarantee your success this year. Whether you’ve fallen behind or just need a boost of motivation, this conversation will help you get back on track.Key TakeawaysTime Is on Your Side. Most people quit their goals too early, but there’s still plenty of time to turn things around.Clarity Drives Success. Connecting your goals to a bigger purpose makes them more meaningful—and more achievable.Identity Fuels Achievement. Knowing who you are and why you’re here can keep you connected to the vision you’re chasing.Intentionality Wins. Goals don’t accomplish themselves. A structured plan makes all the difference.ResourcesLife Focus Retreat (Early Bird Savings End Friday, Feb. 21!)The Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/sCocn6qxQ5wThis episode was produced by Sarah Vorhees Wendel of VW Sound

Relationships are one of the most important areas of life—but they rarely get the same level of attention and intentionality as work or health. In this episode, Marissa Hyatt and Ken Freire break down how to set and achieve meaningful relationship goals—whether it’s with your partner, family, friends, or community.Key TakeawaysTime Builds Connection. The best way to strengthen a relationship is by prioritizing it on your calendar.Knowledge Creates Depth. The more you learn about yourself and others, the richer your relationships become.Shared Experiences Bond Us.  Trying something new together strengthens relationships in ways that routine can’t.Intentionality Matters.  Great relationships don’t happen by accident—setting clear goals makes all the difference.ResourcesFree Date Night QuestionsThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/Kt9wVaflLh8This episode was produced by Sarah Vorhees Wendel of VW Sound

Are you building a life that feels balanced and fulfilling—or just busy? In this episode, Marissa Hyatt and Ken Freire explore the nine life domains that influence your success, happiness, and well-being. You’ll learn how to assess where you’re thriving, where you’re struggling, and how to create goals that lead to real transformation.Key TakeawaysThe 9 Life Domains: They include body, mind, spirit, love, family, community, money, work, and hobbies.The Importance of Integration: Who you are, how you relate, and what you do all matter. How do you hold room for each?How to Identify Your Growth Areas: Use the LifeScore Assessment to pinpoint your biggest opportunities for change.Small Adjustments, Big Impact: The secret to long-term balance is intentional, consistent action.ResourcesThe LifeScore AssessmentThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/K6Z-87EHJaUThis episode was produced by Sarah Vorhees Wendel of VW Sound

Marissa Hyatt and Ken Freire finish out the month with a simple, transformative strategy: reflecting on your week to drive growth. They break down three simple questions to help you learn from your experiences, identify what’s working (and what’s not), and create an action plan for success—all in less than an hour.Key TakeawaysReflection Unlocks Growth: Your experiences teach you only if you take the time to analyze them.Simplicity Scales: Over-complicating your goals creates unnecessary hurdles—keep it straightforward.Small Changes, Big Impact: Incremental adjustments lead to exponential results.Focus on Preparation: Being ready for the week ahead is more than half the battle—and the foundation for success.ResourcesThe Full Focus PlannerThe Full Focus Planner CommunityWatch on YouTube at:  https://youtu.be/9kMPNMKT1EcThis episode was produced by Sarah Vorhees Wendel of VW Sound