Focus on This

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 comm...

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 thei...

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 an...

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 spike...

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...

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...

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 Takeaways Find the Bright Spots. Before focusing on what needs...

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 Takeaways Revision Beats Quitting. The best goals are flexible. I...

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 Takeaways You Can Do Hard Things.  Big goals require big growth. You’re not yet...

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 Takeaways Shift From “Ideal” to “Realistic....

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 Takeaways Some Tasks Should Have Been Retired Years Ago. Are you still doing things out of habit t...

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....

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 Takeaways Time Is on Your Side . Most people quit their goals too e...

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 Takeaways Time Builds Connection. The best way to strengthen a relationship is...

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 Takeaways The 9 Life Domains: They include body, mind, spi...

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 Takeaways Reflection Unlocks Growth: Your experiences teach you only if you tak...

Marissa Hyatt and Ken Freire are back in action for the new year! In this episode, they share their go-to strategy for reducing stress and achieving your goals with ease: the Daily Big 3. Learn how this simple yet effective system keeps you focused, eliminates overwhelm, and sets you up for success—all without burning out. Key Takeaways Consistency Builds Results. Big wins come from daily, intenti...

The first few weeks of the year are critical for building momentum toward your goals—but how do you make progress that lasts? In this solo episode, host Ken Freire shares three simple actions to help you start strong and stay on track in 2025. These practical tips are easy to implement and designed to keep you motivated all year long. Key Takeaways Start Immediately. Procrastination kills momentum...

The new year is here, and so is the opportunity to achieve your biggest goals. But too often, common mistakes hold us back. In this solo episode, host Ken Freire breaks down four goal-setting pitfalls and shares practical strategies to overcome them. Key Takeaways Clarity is Key: Avoid vague resolutions and define clear, SMARTER goals. Don’t Play It Safe: Risky goals inspire growth. Safe goals kee...

Visualization can feel a bit “out there,” but it’s a secret weapon used by top athletes like Michael Phelps and LeBron James to focus on their future goals. In this episode, Marissa Hyatt leads a guided visualization exercise designed to help you reconnect with your dreams, clarify your goals, and step into the future you’ve been waiting for. Whether you’re new to visualization or already a fan, t...

The holiday season is here, and with it comes packed schedules and mounting demands. In this solo episode, host Marissa Hyatt shares her four-step framework for performing a calendar triage that clears your schedule, reduces stress, and makes space for what matters most. Key Takeaways Cut the Inessential: Say goodbye to unnecessary meetings and obligations. Defer When Possible: Push non-urgent tas...

In this episode of Focus on This , Marissa and Ken dive into 10 thought-provoking questions to help you reflect on the past year and prepare for an intentional and successful 2025. From identifying what made you feel most like yourself to dreaming big for the future, these questions are designed to inspire clarity and action as you wrap up the year. Whether you prefer journaling, a reflective date...

In this episode, Marissa and Ken discuss four powerful actions to help you finish the year strong and set the stage for a successful 2025. They’ll help you narrow your focus, turn experience into a plan, power the energy you need—and use it all to start dreaming big for 2025. Key Takeaways Define Your One Thing: Simplify by focusing on one impactful goal for the rest of the year. Choose a goal wit...

In this episode, Marissa and Ken dive into the universal experience of missing a goal, showing why even the most driven people face setbacks. They share strategies for navigating the emotions that come with falling short and explain how to turn those moments into valuable growth opportunities. If you're ready to see missed goals as fuel for resilience and progress, this episode is for you. Key Tak...