7. How to Build Habits That Last: Law 3 & 4 of Atomic Habits

9. The Year Compass: Reflect on the Past Year & Set Intentional Goals for the Year Ahead

What if the new year started with clarity and direction?  In this episode of This One Life, we’re diving into The Year Compass [https://yearcompass.com/] — a free reflection booklet designed to help you gently review the past year and consciously design the year ahead. We talk about why reflecting before goal-setting matters, how the right questions can help you uncover patterns, and why forgiveness, self-compassion, and honesty are essential when moving into a new chapter. We also share our personal experiences filling out the Year Compass — what surprised us, what felt challenging, and what helped us dream again after a heavy year. You’ll hear us explore: * How to reflect on the past year without judgment or pressure * Why we tend to forget our wins — and how to reconnect with them * Letting go of what didn’t happen (and forgiving yourself for it) * Setting intentions based on how you want to feel, not just what you want to achieve * Choosing a word for the year — and why it’s so powerful * Creating structure, routines, and self-care that actually support your nervous system Whether you’re someone who loves journaling rituals — or someone who feels overwhelmed by “new year goals” — this episode offers a softer, more realistic way to reset. ✨ We’ve linked the free Year Compass [https://yearcompass.com/] in the episode description so you can download it and reflect alongside us.

8. How to Manifest Your Next-Level Life (Backed by Neuroscience)

What is manifestation really? In this episode, we peel back the “wishful thinking” stereotypes and break down the truth behind manifestation — from energy and frequencies to neuroscience and identity work. Christine shares her personal journey into manifestation, how it started, what finally made it make sense, and how science (yes, literal neuroscience and quantum physics) supports what many people dismiss as “woo.” Together, we explore:• What manifestation actually is — in simple, grounded terms• Why your identity and your beliefs matter more than vision boards• The role your nervous system plays — and why stress blocks your intuition• How limiting beliefs are formed and how to shift them• Identifying your desires (beyond what you “think” you want)• The Law of Attraction explained through energy and frequency• Inspired action vs. forcing• How to become the version of you who already has what you desire• Why your brain resists change — and how to work with it This episode is a warm, honest, practical introduction to manifestation — rooted in presence, clarity, and science. Whether you’re new to this world or you’ve been manifesting for years, you’ll take away tools, shifts, and a deeper understanding of how to create the life you want. You can find us here Follow us on Instagram: https://www.instagram.com/thisonelife_thepodcast [https://www.instagram.com/thisonelife_thepodcast] Follow us on TikTok: https://www.tiktok.com/@this.one.life.pod [https://www.tiktok.com/@this.one.life.pod]  Subscribe to our YT channel: https://www.youtube.com/@thisonelife_thepodcast [https://www.youtube.com/@thisonelife_thepodcast]

7. How to Build Habits That Last: Law 3 & 4 of Atomic Habits

In this episode, we wrap up our two-part deep dive into Atomic Habits by James Clear — and this time, it’s all about making habits easy and satisfying.We talk about how to reduce friction, build consistency through the “two-minute rule,” and use small wins to create long-term momentum. From food prep and morning routines to those moments when you just don’t feel like it, we share real examples of how we apply these laws in our own lives — and what to do when you inevitably “fall off track.”You’ll walk away with practical tools to make better choices feel effortless and learn how to align your daily actions with your future self — one tiny habit at a time.🎧 Tune in to learn:- Why “make it easy” is the secret to sustainable change- How to use the 2-minute rule to beat procrastination- Why rewards matter — and how to use dopamine wisely- How to stay consistent even when motivation fadesChapters 00:00 Introduction to Atomic Habits 02:30 The Third Law: Make It Easy 04:54 Practical Applications of Making Habits Easy 07:35 The Two-Minute Rule for Habit Formation 10:20 The Fourth Law: Make It Satisfying 13:09 Understanding Immediate vs. Delayed Gratification 15:37 Sustainable Habit Changes 18:16 The Importance of Identity in Habit Formation 21:03 Overcoming Negative Self-Talk 23:39 Conclusion and Call to Action Follow us on Instagram [https://www.instagram.com/thisonelife_thepodcast] Follow us on TikTok [https://www.tiktok.com/@this.one.life.pod] Subscribe to our YouTube channel [https://www.youtube.com/@thisonelife_thepodcast⁠]

6. The 1% Rule — Building Habits That Actually Stick

Ever tried to start a new habit — only to fall off after a few days? In this episode, we dive into James Clear’s Atomic Habits and explore the first two of his four laws: Make it obvious and make it attractive. Christine and Arianna unpack how your brain resists change, why your identity matters more than your motivation, and how to make new habits actually stick. You’ll also hear personal stories about identity shifts, environment design, and the power of getting just 1% better every day. Tune in to learn how to finally build habits that last — and how small, consistent steps can create big transformation over time. Chapters 00:00 Introduction to Atomic Habits 02:39 The Importance of Identity in Habit Formation 16:16 James Clear's Four Laws of Behavior Change 32:52 Conclusion and Next Steps

5. Boundaries 101: From Saying Yes to Everyone → to Honoring Yourself

It’s time to stop overcommitting and start protecting your energy. In this episode, we talk about setting (and actually keeping) boundaries — at work, in relationships, and with yourself. Listen in for real stories, practical steps, and gentle reminders that saying no isn’t selfish — it’s self-respect. When you’ve spent most of your life saying yes — setting boundaries can feel uncomfortable, even selfish. But learning to protect your time and energy isn’t about pushing people away. It’s about creating space for what truly matters. In this episode, Christine and Arianna dive deep into the art of boundaries: how to recognize when you need them, communicate them clearly, and hold them with confidence (even when people push back). They share their own stories of burnout, people-pleasing, and how health and motherhood became wake-up calls for change. You’ll walk away with simple, practical steps to start setting boundaries today — without guilt or overexplaining. Because protecting your energy is the ultimate form of self-respect. ✨ You’ll learn: * Why saying “no” can feel so hard (and how to make it easier) * What to do when people resist your new boundaries * How to communicate them clearly — at work, in relationships, and with family * Why consistency and self-respect go hand in hand * A free downloadable workbook to help you set clear boundaries ✨ 🎧 Listen in for real stories, practical steps, and gentle reminders that saying no isn’t selfish — it’s self-respect. 👉 Download your free Boundaries workbook [subscribepage.io/MTJnDO]