Description

Send us a text

🔥 Episode Summary:

This week on Glow Wild, we’re doing more than just setting goals — we’re getting aligned. This isn’t your typical Sunday planning session. This is a full-on life audit, a reset for your habits, and a deep dive into how to build a productive, purpose-filled week that actually feels good.

Nicole walks you through the exact steps to reset your week with clarity, focus, and intention — using science-backed strategies to reflect, realign, and reignite your goals. If you’ve been feeling burned out, stuck, or like you’re busy but going nowhere… this one’s for you.

You’ll learn how to:

• Reflect meaningfully on your week with a life audit
• Align weekly goals with your deepest core values
• Plan with energy, not just time
• Break one habit and replace it with a better one
• Build systems that match your next-level identity

💡 Key Takeaways:

• Life Audit Questions:
  • What gave me energy last week?
  • What drained me?
  • What am I proud of?
  • Where did I abandon myself?
• Power 3 Method:
  • 3 needle-moving goals
  • Broken into 30-min micro steps
  • 3x 90-minute focus blocks
• Values-Based Weekly Planning:
  • Align each goal with a top core value
  • Choose actions that feel meaningful, not just productive
• Habit Loop Rewiring:
  • Identify the cue → replace the routine → keep the reward
  • Use “implementation intentions” to anchor your new habits
• Energy > Time:
  • Work with your ultradian rhythms (90-minute cycles)
  • Rest is part of the plan — not a reward

🧠 Research + Tools Mentioned:

• WOOP Goal Setting Method by Dr. Gabriele Oettingen
  → https://woopmylife.org
  (Combines visualization with planning to improve goal success rates)
• Ultradian Rhythm & 90-Minute Work Blocks
  → Florida State University peak performance study
• Reflection + Performance Improvement
  → Harvard Business Review: The Power of Reflection
• Intrinsic vs Extrinsic Motivation Research
  → Journal of Counseling Psychology study on value-driven goals
• The Habit Loop - Charles Duhigg, The Power of Habit
  → Summary of Habit Loop Framework
• Implementation Intentions by Dr. Peter Gollwitzer
  → APA summary on implementation intentions

📝 Your Weekend Challenge:

1. Answer the 4 Life Audit questions
2. Pick 3 goals that truly move the needle
3. Align them with your values
4. Break one habit loop and build a better one
5. Schedule rest — before burnout schedules you

✨ Share the Glow:

If this episode lit a fire in you — pass it on.
🎧 Tag @glowwildpodcast on Instagram and let Nicole know:
👉 What habit are you breaking this week?
👉 What’s your #Power3 for the week ahead?

🔔 Subscribe & Review:

If you loved today’s episode, hit that follow button, leave a review, and share it with your ambitious bestie or anyone craving a reset.

Support the show