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 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.

Resources

• Ideal Week

Watch on YouTube at:  https://youtu.be/4H8dLPUFkIs

This 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 Takeaways

• Scaries 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.

Resources

• Friday Focus Playlist

Watch on YouTube at:  https://youtu.be/dG9y7GJbk-s

This 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 Takeaways

• Name 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_UJ6zp8

This 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 Takeaways

• Meet 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/fJ1Vo1FBuDg

This 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 Takeaways

• Find 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.

Resources

• Printable Ideal Week
• LifeFocus Retreat | May 2–3, 2025
• Double Win Coaching Strategy Session
• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/rx1F6Ilvc2c

This 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 Takeaways

1. Revision Beats Quitting. The best goals are flexible. Instead of giving up, make adjustments that keep you moving forward.
2. Time Matters. If your goal is too easy, shorten it. If it’s too hard, give yourself more time.
3. Watch the Right Number. Is the metric you’re tracking actually undermining your success? Listen to learn how to know—and how to switch.
4. Play the Long Game. Change takes time. The key is staying with it.
5. Strategies Aren’t Sacred. Finding a better approach, accountability, or support system can make all the difference.

Resources

• Double Win Coaching Strategy Session
• The Full Focus Planner
• The Full Focus Planner Community

Watch on Youtube at:  https://youtu.be/TQeKMMkEkUM

This 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 Takeaways

1. You 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. 
2. 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.
3. 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.
4. 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).
5. Growth Can Feel Isolating. Not everyone wants to grow, because growth is uncomfortable. The key? Finding the right tribe to journey with you.

Resources

• Double Win Coaching Strategy Session
• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/aXzs1mShBLs

This 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 Takeaways

1. Shift 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?
2. Make Space By Cutting. Overloaded routines don’t stick. Trim the excess so you can focus on what truly matters.
3. 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.
4. 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.)

Resources

• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/jmOiR3ZyK7U

This 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 Takeaways

• Some 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.
  
  

Resources

• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/VeP-bC3H4Bs

This 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 Takeaways

1. The 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.
2. 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.
3. 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.
4. 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.
5. Try Something Totally Unexpected. Ken and Marissa each committed to one offbeat activity this week to unplug—will you take the challenge, too?

Resources

• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/dZkjqk_6a04

This 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 Takeaways

1. Time Is on Your Side. Most people quit their goals too early, but there’s still plenty of time to turn things around.
2. Clarity Drives Success. Connecting your goals to a bigger purpose makes them more meaningful—and more achievable.
3. Identity Fuels Achievement. Knowing who you are and why you’re here can keep you connected to the vision you’re chasing.
4. Intentionality Wins. Goals don’t accomplish themselves. A structured plan makes all the difference.

Resources

• Life Focus Retreat (Early Bird Savings End Friday, Feb. 21!)
• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/sCocn6qxQ5w

This 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 Takeaways

• Time 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.

Resources

• Free Date Night Questions
• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/Kt9wVaflLh8

This 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 Takeaways

• The 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.

Resources

• The LifeScore Assessment
• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/K6Z-87EHJaU

This 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 Takeaways

1. Reflection Unlocks Growth: Your experiences teach you only if you take the time to analyze them.
2. Simplicity Scales: Over-complicating your goals creates unnecessary hurdles—keep it straightforward.
3. Small Changes, Big Impact: Incremental adjustments lead to exponential results.
4. Focus on Preparation: Being ready for the week ahead is more than half the battle—and the foundation for success.

Resources

• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/9kMPNMKT1Ec

This episode was produced by Sarah Vorhees Wendel of VW Sound

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, intentional actions. 
• The Hidden Productivity Trap. One of the sneakiest obstacles to productivity? Your long task list. 
• Energy Matters More Than Time. Notice how you feel to decide what you’ll do—and when.
• Aim for Manageable, Not Perfect. Don’t plan for an ideal day, because we live in an unideal world.
• Embrace the Unideal. Even the best plans can derail when unexpected challenges arise—and that’s okay.

Resources

• The Full Focus Planner
• The Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/q4Frx6Xa3YU

This episode was produced by Sarah Vorhees Wendel of VW Sound

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

1. Start Immediately. Procrastination kills momentum. Take a small action today—even if it’s as simple as doing one squat or buying a journal.
2. Make Your Goals Visible. Keep your goals front and center by posting them where you’ll see them daily—on your phone, bathroom mirror, or workspace.
3. Write Down Next Steps. Break your goals into actionable steps, starting with the first three. Focus on one step at a time to maintain clarity and progress.
4. Celebrate Small Wins. Sharing milestones with someone helps build motivation and accountability.
5. Find an Accountability Partner. Share your next step with a friend, family member, or the Full Focus Planner Community to stay committed.

Resources

• Full Focus Planner
• Full Focus Planner Community

Watch on YouTube at:  https://youtu.be/jPIVQNAWdiI

This episode was produced by Sarah Vorhees Wendel of VW Sound

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

1. Clarity is Key: Avoid vague resolutions and define clear, SMARTER goals.
2. Don’t Play It Safe: Risky goals inspire growth. Safe goals keep you stuck.
3. Take Action: Announcing goals isn’t enough—daily action is the real game-changer.
4. Find Your People: Accountability and support are crucial for staying on track.

Resources

• Full Focus Planner
• Full Focus Planner Community
• Double Win Coaching Program

Watch on YouTube at:  https://youtu.be/1hKiE64_YyI

This episode was produced by Sarah Vorhees Wendel of VW Sound

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, this is your moment to dream big for 2025.

Key Takeaways

• Visualization Works: Top performers use it to create the future they want.
• Your Focus Shapes Your Path: Life follows the direction of your thoughts—so focus on what you do want.
• Start Small: Begin by visualizing the week ahead, then dream bigger for the year to come.
• Gratitude Anchors Growth: Ground yourself in thankfulness to fuel your forward momentum.

Resources

• Your Best Year Ever

Watch on YouTube at:  https://youtu.be/8CmoOsSlNvw

This episode was produced by Sarah Vorhees Wendel of VW Sound

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

1. Cut the Inessential: Say goodbye to unnecessary meetings and obligations.
2. Defer When Possible: Push non-urgent tasks into the new year.
3. Batching is Your Friend: Group similar tasks together for peak productivity.
4. Protect Self-Care: Prioritize sleep, exercise, and downtime to stay healthy and energized.

Resources

• Ideal Week Template: fullfocus.co/idealweek

Watch on YouTube at:  https://youtu.be/x4VmPXBWM_M

This episode was produced by Sarah Vorhees Wendel of VW Sound