Mid-Year Reset: Taking Stock, Realigning, and Reclaiming Your Year | Summer Series

Summary

Good Life Project Podcast Summary: "Mid-Year Reset: Taking Stock, Realigning, and Reclaiming Your Year | Summer Series"

Episode Overview In the July 14, 2025 episode of Good Life Project, host Jonathan Fields introduces the "Inner Architect Reset," a four-week summer series designed to help listeners undertake a profound mid-year reset. This episode delves into strategies for pausing, reflecting, and realigning goals to foster a life filled with purpose and joy. Fields integrates insights from behavioral science, self-compassion research, and emotional agility to guide listeners through a transformative journey for the second half of the year.

---

1. Introducing the Mid-Year Reset

Jonathan Fields sets the stage by acknowledging the dual nature of summer: a time for slowing down and reflecting, yet often accompanied by disruptions to regular routines that can leave individuals feeling unsettled.

“This is a powerful opportunity to pause, to take honest stock of where you are and clear this slate for the second half of your year.” (00:00)

Fields invites listeners to engage deeply with the reset, promising a combination of personal introspection and practical strategies to redesign their lives brick by intentional brick.

2. Harnessing the Fresh Start Effect

Drawing on the research of Katie Milkman, Fields explains the "Fresh Start Effect," which suggests that temporal landmarks (like the start of a week, month, or year) provide psychological clean slates that boost commitment to goals.

“These moments… create a psychological line in the sand. They offer a kind of a sense of discontinuity from our past imperfections.” (02:39)

Fields encourages listeners to view the mid-year point as their own fresh start, emphasizing that it’s not just about the calendar date but the meaning assigned to it.

3. The Power of Reflection with Self-Compassion

Fields underscores reflection as an active process of meaning-making rather than passive reminiscence. He introduces Dr. Kristin Neff’s concept of self-compassion, which comprises self-kindness, recognizing common humanity, and mindfulness.

“Self compassion, as she defines, isn't about letting ourselves off the hook or making excuses… It has three core components.” (08:00)

Listeners are guided through an exercise to recall past goals, celebrate progress, acknowledge challenges, and identify activities that felt energizing or draining. Fields provides a downloadable one-pager with prompts to facilitate this reflective process.

4. Emotional Agility: Navigating Inner Landscapes

Expanding on the emotional aspect of goal setting, Fields introduces Dr. Susan David’s framework of emotional agility. This involves acknowledging and understanding emotions without judgment and using them to guide actions aligned with personal values.

“Emotional agility, at its core, it's the ability to experience your full range of thoughts and emotions… and still choose to act in ways that are aligned with your deepest values.” (25:45)

Fields leads listeners through a practical exercise to identify and name their emotions related to their goals, fostering a balanced awareness that prevents emotions from sabotaging their progress.

5. Overcoming the Sunk Cost Fallacy

Fields addresses the common tendency to cling to goals due to past investments of time, money, or effort—a concept known as the sunk cost fallacy. He encourages listeners to assess whether their current pursuits still align with their values and aspirations.

“Letting go of a goal because of sunk costs… It's an act of profound self awareness and courage.” (22:30)

By asking reflective questions, such as whether they would choose the goal anew without prior investment, listeners can liberate themselves from unproductive pursuits and redirect their energy toward more fulfilling objectives.

6. The Neuroscience of Small Wins

Fields highlights the importance of breaking down large goals into manageable tasks, leveraging the brain’s reward system to build momentum through frequent dopamine boosts.

“Each completed task… triggers this positive chemical response, creating a positive feedback loop.” (30:00)

He advocates for "achievement chunks"—small, actionable steps that are achievable within short time frames, making the pursuit of goals less overwhelming and more sustainable.

7. Introducing the PACT Goals Framework

Challenging the traditional SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals framework, Fields presents the PACT framework developed by Ann Laura Lecompf from Nest Labs. PACT stands for Purposeful, Actionable, Continuous, and Trackable, emphasizing goals that are deeply meaningful and adaptable.

“PACT goals focus on the outputs that you can directly control rather than the outcomes that might be influenced by who knows how many factors outside of your control.” (32:00)

This approach fosters a growth mindset and resilience, allowing for flexibility and continuous improvement rather than rigid, one-time achievements.

8. Embracing Adaptability and the Power of Pivoting

Fields shares inspiring stories of Julia Child and Vera Wang to illustrate the strength in pivoting—shifting goals or career paths in response to new insights or circumstances. He relates this to his personal experience of transitioning from a law career to his current role.

“Changing your mind, adjusting your course… it's not failure. In fact, it's often a sign of profound growth.” (45:00)

Emphasizing that adaptability is a crucial strength in a constantly changing world, Fields encourages listeners to view pivots as opportunities for renewed purpose and unexpected success.

9. Conclusion: Crafting a Meaningful Second Half of the Year

Fields wraps up the episode by summarizing the key takeaways: leveraging the fresh start effect, practicing self-compassion and emotional agility, overcoming the sunk cost fallacy, utilizing small wins, adopting the PACT framework, and embracing adaptability. He urges listeners to take small, value-aligned steps toward what truly matters to them, crafting a life that feels authentic and meaningful.

“It's about alignment. It's about crafting a life that feels authentic and meaningful to you.” (50:00)

Fields reiterates the availability of a downloadable one-pager in the show notes and invites listeners to subscribe to ensure they don’t miss the remaining episodes of the series.

---

Key Takeaways:

• Mid-Year Reset: A strategic pause to reflect, realign, and set intentions for the latter half of the year.
• Fresh Start Effect: Utilize temporal landmarks to rejuvenate commitment to goals.
• Self-Compassion: Approach past goals and setbacks with kindness and understanding.
• Emotional Agility: Acknowledge and navigate emotions to maintain alignment with personal values.
• Sunk Cost Fallacy: Release goals that no longer serve your purpose to redirect energy effectively.
• Small Wins: Break down large goals into manageable tasks to build momentum and rewire the brain for success.
• PACT Goals Framework: Set Purposeful, Actionable, Continuous, and Trackable goals to foster resilience and continuous improvement.
• Adaptability: Embrace the ability to pivot as a sign of growth and alignment with evolving self.

Listener Action Steps:

1. Reflect: Take time to review your goals from the first half of the year, celebrating successes and understanding challenges with self-compassion.
2. Identify Emotions: Recognize and name the emotions tied to your goals to foster emotional agility.
3. Reevaluate Goals: Assess whether your current goals align with your core values and consider releasing those that don’t.
4. Break It Down: Divide large aspirations into small, actionable tasks to create a momentum of small wins.
5. Adopt PACT: Implement the PACT framework to set adaptable and meaningful goals.
6. Stay Open to Change: Be willing to pivot your goals or paths as you gain new insights and grow.

For a structured approach, download the one-pager available in the show notes to guide your mid-year reset journey.

---

Final Thought: As Fields eloquently puts it, this mid-year reset is about “possibility” and crafting a life that aligns with who you are becoming. By integrating reflection, self-compassion, emotional agility, and adaptable goal-setting, listeners are empowered to navigate the second half of the year with intention, resilience, and renewed energy.

Transcript

[Jonathan Fields]

Hey. So as we step into the heart of summer, I know that for many of us this season often brings this natural yearning to kind of slow down, reflect, maybe even dream a little. But it can also be a time when our usual routines get a bit, well, kind of unroutine and we might feel a little adrift. And that is why I am so excited to share something truly special with you over the next four weeks. Our brand new summer series, the Inner Architect Reset. And today we're kicking it off by exploring what we call your mid year reset. It's this powerful opportunity to pause, to take honest stock of where you are and clear this slate for the second half of your year. This is not just another series of conversations. It's an invitation to join me on a deeply personal, practical journey to pause, reclaim your focus, and intentionally design the second half of your year and beyond, really, in a way that truly ignites your sense of purpose and brings you more joy and feels profoundly aligned with who you're becoming and want to become. So we're going to explore powerful science backed strategies that help you become the architect of your own most meaningful life. Building it brick by intentional brick to make sure you don't miss a single episode of this four part series, please just go ahead and hit that follow or subscribe button wherever you're listening right now. It's the best way to ensure that you get every piece of this blueprint and as we build it together, starting right here, right now. So excited to share this four part series with you. I'm Jonathan Fields and this is Good Life Project.

[Bluehost Ad]

I'm no tech genius, but I knew if I wanted my business to crush it, I needed a website. Now thankfully, Bluehost made it easy. I customized, optimized and monetized everything exactly how I wanted with AI. In minutes, my site was up. I couldn't believe it. The search engine tools even helped me get more site visitors. Whatever your passion project is, you can set it up with Bluehost with their 30 day money back guarantee. What have you got to lose? Head to bluehost.com to start now.

[Quince Ad]

Ready to level up your everyday. Quints makes premium essentials without the premium price tag. From quality clothing and stylish accessories to travel staples and high end home goods, Quints has it all. And by partnering directly with top artisans and ethical factories, Quint delivers high quality at half the cost of similar brands. Shop elevated essentials without the markup at quints. Go to quint.com LevelUp for free shipping and 365 day returns quince.com LevelUp.

[Jonathan Fields]

Good Life Project is sponsored by Docsmion so here's something fascinating about sleep science. Your body temperature naturally drops at night to help you achieve deeper, more restorative sleep. But when you're too hot, that process gets disrupted. That's where Daxmion's innovative cooling pajamas come in. I have been wearing their stay Cool sleep shorts through these kind of sticky summer nights, and the difference is remarkable. They have created something special using eucalyptus fibers that are eight times more breathable than cotton. The fabric feels incredibly light, almost like you're wearing nothing. It keeps you comfortably dry all night. What's really beautiful about this is how they've married cutting edge sleep science with natural, sustainable materials. These pajamas are ethically made in Europe and actually help regulate your body temperature throughout the night. So, ready to transform your sleep? Visit Dagsmeon and use promo code Good15 at checkout to receive 15% off your order. That's D A G S M E J-A-N.com promo code GoodLife15 or just click the link in the show notes and use that promo code good15. So how do we give those goals that we said mattered but have been shelved? A New Life researcher Katie Milkman, who has recently been on the podcast, and her colleagues. They have explored this phenomenon that they call the fresh start effect. And their work shows that people are significantly more likely to commit to their goals at the beginning of a new week, a new month, a new year, and even after holidays or birthdays. These moments, these temporal landmarks, create a psychological line in the sand. They offer a kind of a sense of discontinuity from our past imperfections, allowing us to feel disconnected from the former slip ups and view our future with a cleaner slate. It's like our mind opens a new mental accounting period, as Milkman describes it, giving us a renewed sense of optimism and a broader big picture view of our lives, which is incredibly motivating. And the beauty is this isn't just about the date on the calendar, it's about the meaning we assign to it. We can consciously leverage the mid year point as our own powerful fresh start. So in this episode, think of it really as a bit of an invitation, a chance to pause not with judgment, but with kindness and curiosity, to reflect on where we've been, to refocus our energy where it truly matters, and to renew our commitment to living a life that feels aligned and alive. For the rest of this year. We're not talking about a complete overhaul unless that's what feels right for you. This is about gentle course correction or smart adjustments and tapping into a renewed sense of possibility. And in fact, given the first part of the year that we've all had, you may have very different goals that you may want to tap into. So we'll be diving into some genuinely fresh science backed ideas to help us do just that. No, same old, same old, I promise. Let's start by looking back, but with a very particular kind of lens. Let's talk about the gentle gaze inward. So we'll start with a word here, reflection. And it sounds simple, even maybe a bit passive, but it's one of the most powerful things that we can do for our growth. It's not just about idly reminiscing, it's a crucial process of meaning making. So research highlights that reflection actually helps us understand our experiences more deeply, learn from them, and then use that understanding to guide our actions toward our goals more effectively. You can kind of think of it as connecting the dots between where we've been, where we are, and where we want to go. And studies have even shown that structured goal setting combined with reflection can significantly improve performance, enhance self regulation, and boost enthusiasm. It's a disciplined way of thinking that it really transforms past experiences into fuel for future progress. So let's cast our minds back to the start of the year, or whenever you last set some clear intentions. What were they? What did you hope to move towards? To create? To experience or become? Take a moment to recall those aspirations, big or small. And if you even want to hit pause right now and just think on that. You know, just for a few moments. Or if you're inclined, take out your notes app or take a journal or pad or whatever it is and jot a few notes down. And as you do that, consider a few things. What were those initial intentions? What progress have you made? And please take a moment to genuinely acknowledge and celebrate this, no matter how small it seems. Especially because there's been a lot that so many of us are dealing with this year that we didn't see coming. So any progress, even the smallest amount, Consider that a win. Were there any unexpected wins or positive developments that weren't even on your radar? And then what challenges did you encounter, both external obstacles and internal resistance? And looking back, what activities or pursuits just truly felt energizing? And the opposite here? What felt draining or misaligned? Now, if you weren't jotting those questions down, I'm guessing you probably weren't. Good news here. I will include a link in the show notes to just a short one pager here where we'll have all the critical sort of like questions or prompts there. So you can download that and just use that as a guide along with this podcast when you want to drop back into your mid year reset. But for now, if you just want to listen, that's totally cool too. No that you'll have that one page PDF that will sort of summarize a lot of what we're talking about here and give you the questions. Now here's the crucial part. Building on those questions as we look back, it's just so easy for that inner critic to jump in, isn't it? The should haves, the could haves, the why didn't I's. You know, that voice can be loud and incredibly persuasive. I'm actually working on an entire episode about how to deal with it that will be airing not too far away. But for today, we're going to invite a different voice to the table. And this is where the work of Dr. Kristin Neff on self compassion becomes a bit of a superpower. Self compassion, as she defines, isn't about letting ourselves off the hook or making excuses or just defaulting to complacency. It's about treating ourselves with the same kindness, the same care and understanding that we would offer to a good friend who is struggling or maybe has just made a mistake. It has three core components. First, self kindness versus self judgment. So this means being gentle and understanding with ourselves when we suffer, when we fail or feel inadequate, rather than berating ourselves with harsh criticism. It's about warmth, not really going to battle with ourselves. Second, common humanity versus isolation. This involves recognizing that suffering, that imperfection, and making mistakes. They're all part of the shared human experience. We're not alone in our struggles. It's what connects us. And when we stumble, it doesn't mean we're uniquely flawed or wrong or broken. It means we're human. And third, mindfulness versus over identification. And this is interesting. This is about acknowledging our painful thoughts and emotions without exaggerating them or getting swept away by them, but also without suppressing or ignoring them. It's holding our experiences in balanced awareness. And research overwhelmingly shows that people who are compassionate towards their failings and imperfections experience greater well being than those who repeatedly judge themselves. What's really powerful here is that self compassion offers a more stable and resilient source of self worth than that often fickle pursuit of self esteem. Self esteem can feel like a ping pong ball, as Dr. Neff puts it rising and falling with our latest success or failure. Self compassion, on the other hand, it provides an intrinsic sense of worth that isn't dependent on external validation or constant achievement. It's there for us, especially when we don't meet our goals. So let's try a little something right now. Think about one intention from this year where things didn't go quite as planned. Maybe a goal that stalled or one that went sideways. I'll give you just a beat, so just bring that to mind right now. Good. Now imagine a good friend, someone you care about deeply, came to you sharing a similar experience, feeling the same way you might be feeling about this. What would you say to them and how would you treat them and what tone of voice would you use? So just kind of put yourself in that scenario for a beat here again. And the question is, you know, can you offer that same kindness, that same understanding, that same gentle tone to yourself right now about this very same situation, literally? Try it. Like close your eyes and what you were just sort of imagining saying to a friend, say to yourself, replace you in the middle of those sentences. Good. Now just notice also any resistance that comes up. Notice the impulse to judge or criticize. Also notice the impulse to just say, this is really goofy and weird and strange. That's okay too. It may feel that way. That doesn't mean it's not meaningful and effective. And just gently, patiently invite in a little more kindness, a little more understanding. This isn't some sort of like wacky woo woo exercise. It's actually based on science and heads up. Sometimes when we start to offer ourselves this kindness, especially if it's new for us, old hurts or frustrations can bubble up. And Dr. Neff and her colleague, Dr. Chris Germer, they call this backdraft. It's kind of like opening a window in a stuffy room. Fresh air comes rushing in, but it might stir up some dust that had settled. Or as they describe it, when you open the door of a burning house, oxygen rushes in and the flames can rush out. When we open the door of our hearts, love goes in and sometimes old pain goes out. And that's okay. That's part of the process. So be gentle with yourself. If that happens, it's a sign that healing and realization and getting closer to truths is beginning. So as we're looking at these goals through the lens of self, compassion, especially the ones that feel heavier or off track, maybe there's another common human tendency that we need to be aware of, and that's something called the sunk cost. Fallacy. This is something I have grappled with literally my entire life. I've even spoken about this and written about this, and yet I still deal with it. This is our inclination to continue with something. So a project, a goal, even a relationship. Not because it's right for us now, or because it promises future benefits, but simply because we've already invested a significant amount of time or effort or money or emotional energy into it. It's that feeling of, well, I mean, I've come this far, I can't stop now. Even if now feels miserable or completely misaligned, We've all done it. Slogging through a terrible movie, a relationship that's run its course, or some kind of investment or business that we started because we paid for the ticket. We have so much time just poured into it already. Or sticking with a project at work that's clearly going nowhere because all of the hours that we've poured into it already, these are things that we do on the regular. And this fallacy, it can keep us tethered to goals that no longer serve us, draining our precious energy and just preventing us from pursuing things that would be far more fulfilling. So for any goal that feels like a slog now, or that just doesn't light you up anymore, even if you thought it did, and it meaningfully did in the beginning of the year, ask yourself these questions again with that gentle, self compassionate curiosity. First, if I were starting fresh today, knowing everything I now know and with no past investment, would I still choose this goal or endeavor or pursuit this path? So ask yourself that question. And again, remember, you can just noodle on this now. Think about it a little bit and at the end of this, you know, go download that, that one pager so that you'll have all these prompts there for you now. Second, ask yourself, what am I really afraid of losing if I let this go or significantly change course? Am I afraid of the time or money lost? Or am I more afraid of feeling like a failure or of what others might think of me? And is that fear truly serving my well being and my bigger picture, how I want to be in the world? And then third, am I continuing this because it genuinely excites me and aligns with my deeper why, with my core values, with my sense of identity with who I am and what matters to me? Or am I primarily just trying to avoid the discomfort of acknowledging that past efforts didn't pan out as hoped? Or to avoid appearing like a quitter to myself or others? The thing is, letting go of a goal because of sunk costs. It isn't about admitting failure in the way our culture often frames it. It's an act of profound self awareness and courage. It's brave. It's about wisely reallocating your most precious resources, your time, your energy, your focus, your love toward what truly matters to you now and for your future. It's an act of what I might call self stewardship. And this reflective part, this gentle gaze inward. It isn't about creating a perfect inventory of successes and failures. It's about gathering wisdom. It's about practicing kindness towards ourselves and getting radically honest about what's truly resonant for the journey ahead. It's about acknowledging the full spectrum of our experience, the triumphs, the stumbles, the learnings, the surprises. And that full spectrum, it often comes with a lot of, oh, you know, feelings. Which brings us to our next step. Making space. Really making space for and understanding our inner world as we prepare to refocus. And we'll be right back after a word from our sponsors. Good Life Project is sponsored by Select Quote. So let's talk about something we all need but rarely stop to think about. Many of us have life insurance through work, which seems great until you realize what happens if you leave or lose that job suddenly. Poof. No coverage. So let me share something interesting. Select Quote has spent over 40 years helping more than 2 million Americans find the right coverage. Their licensed agents take about 15 minutes to compare options from top rated carriers and find you the best rates. Even if you have pre existing conditions like diabetes or heart disease. They'll help you get the protection you deserve. Try Select Quote today and see what's possible. Get the right life insurance for you for less and save more than [e-mail] GoodLife save more than 50% on term life [e-mail] GoodLifeToday to get started. That's SelectQuote.com GoodLife or click the link in the show notes. GoodLife Project is sponsored by Airbnb, so I thought I'd share something really wonderful that happened when my wife Stephanie and I and our team headed to this craft fueled retreat in Ventura, this hidden gem along Southern California's coast. Stephanie found this incredible Airbnb just a block from the beach, flooded with natural light. Perfect for four days of creative workshops and maker sessions. Between the juicy conversations and the craft workshops and business panels, everyone would return to this bright modern haven where they could reflect and recharge and keep the creative energy flowing. And yes, there were lots of embarrassing stories and big laughs in the evenings, too. And it got me thinking about how many of us have spaces sitting empty while we're off pursuing our own passions and adventures. So whether you're heading to a conference, planning a creative retreat, or taking that long away to vacation, your home could be someone else's perfect backdrop. While putting extra cash in your pocket by hosting it on Airbnb, your home might be worth more than you think. Find out how [e-mail] host good life project is sponsored by Buffy. So after months of restless nights and waking up overheated, I discovered these incredible sheets from Buffy. The breeze sheet set changed everything about my sleep experience. They're crafted from Austrian eucalyptus, and they feel kind of like pure silk against your skin. These sheets actually help lower your body temperature by almost 2 degrees at night when. Which is exactly what we need for better sleep. They're just amazingly plush with this incredible kind of butter soft texture that just gets better with every wash. And everything is Okotex certified, which means no harmful substances touching your skin while you sleep. These sheets have become an essential part of my sleep routine. And you can get 20% off your first Buffy order using the Code Good Life at BUFFY CO. That's 20% off when you use the code GoodLife at BUFFY CO. Buffy Code Goodlife. We've looked back with as much kindness and clarity as we can, and chances are that process stirred up some emotions. Maybe pride, maybe excitement, maybe disappointment, frustration, confusion, or even a bit of grief for paths not taken or goals that need to be released. All of this is valid. All of it is human goal, pursuit, vision, pursuit, striving for something, aspiring towards something, and indeed life itself. It's an inherently emotional journey and an emotional experience. And that is an awesome thing if we understand how to work with those emotions to navigate this inner landscape effectively so that our emotions serve us rather than sabotage us, we turn to the brilliant work of psychologist Dr. Susan Davick, who is a past guest right here on Good Life Project, by the way, and her concept of emotional agility. So emotional agility, at its core, it's the ability to experience your full range of thoughts and emotions and even those internal stories we tell ourselves and still choose to act in ways that are aligned with your deepest values, your sense of identity, what matters to you, what's important to you and who you are. It's about being flexible, not rigid, with our inner experiences so that we can respond to life's challenges and opportunities with wisdom and with intention. And the first essential practice in Emotional agility is what Susan Daly calls showing up. And this means acknowledging our thoughts and emotions with curiosity and self compassion. Not judging them, not trying to fix them or immediately push them away, just noticing them as they are. It means facing all the emotions related to our goals and our lives. That includes the comfortable ones, which is the ones that we generally immediately are like, oh yeah, that's coming up, I'm cool with that. And then there are the uncomfortable ones, the messy ones. It's about allowing them to be present without letting them take over. So let's try this. Take a moment, bring to mind one of those goals or intentions that we have been reflecting on. Perhaps one that brings up some mixed emotions, some mixed feelings. Good, you have it. Now just notice what feelings are present as you think about it. Don't analyze, don't judge. Just notice and see if you can actually just name them, right? Don't analyze, don't judge, don't try to fix. Notice and name. Is it excitement? Is it apprehension? Sadness? Relief? Apathy? Maybe a blend of all the above and so many more. And then ask yourself, where do I feel it in my body? And this is a weird thing because so many of us are actually disconnected from our bodies these days. We kind of live from the head up. But if you can just pause long enough, you can close your eyes if you need to put your hands in different parts of your body, if you feel more connected to it in that way, and then ask yourself if you can sense it, tune in, where do I feel it in my body? Maybe it's a tightness in your chest or a flutter in your stomach, a tension in your shoulders or neck. Take a beat and see if you can actually feel where you notice it in your body again. And remember, there's no need to change it or make it go away, just show up to it. You might silently say to yourself, hello, anxiety, I see you there. Or yeah, there's that little spark of hope. Or I'm noticing feeling of frustration. This practice of naming and locating the feeling in your body, it helps to create a little bit of space around it. And it's so important to remember, as Susan David emphasizes, that these feelings, these emotions, they are data, not directives. They're messengers offering us valuable cues about what we care about, what we might find to be misaligned in our lives, what needs our attention or what underlying needs are not being met when we show up without judgment. We allow ourselves to receive this data, to learn from our inner experiences. And then once we've shown up and acknowledged what's there. The next crucial step in emotional agility is stepping out. Now this is about creating a more psychological distance between ourselves, the observer, the one who's aware, and our thoughts and emotions. And this allows us to see them more clearly, to gain perspective, rather than being completely fused with them or which happens pretty often. Consumed by them. And when we're hooked by an emotion, it feels like it is us stepping out. It helps us realize that we have emotions, but we are not defined by them. So there are several practical ways to step out. One simple and powerful technique is labeling your thoughts and feelings. Instead of thinking I am anxious, you can say to yourself, I'm having the thought that I'm anxious. I know it sounds weird, it feels weird. Just try it. Weird stuff often works. Or maybe you say something like, I'm noticing the feeling of anxiety. Rather than saying I am anxious, I'm noticing the feeling of anxiety. That subtle shift in language, it often creates a separation. You're the one noticing the thought or feeling, not the thought or feeling itself. And that is such a. A big step. Another way to step out is thought perspective shifting. So you might ask yourself, how would someone I admire, someone wise, view this situation? Or what would my 80 year old self, looking back, tell me about this moment? Sometimes even a touch of gentle humor can help us detach from an overly serious or catastrophic thought. And Susan also suggests that simply talking to yourself in the third person can create emotional distance. For example, instead of I'm overwhelmed, I might try Jonathan is feeling overwhelmed right now. And that's okay. I know I told you this sounds a little bit weird, but there's science behind this. It actually works. I have literally done this to myself. Talking about myself in the third person is bizarre. It's strange, but in these particular moments it's actually really helpful. Which surprised me when I've actually done it. This process of showing up and stepping out, it creates what I like to call a clearing. It's like stepping out of a dense forest and into open space where you can see the sky and get your bearings. It's in this space of compassionate awareness and gentle detachment that we more wisely decide things like which goals from our earlier reflection still resonate deeply and deserve our renewed energy and commitment. Which goals maybe need to be lovingly released because maybe of what we've learned about the sunk cost fallacy? Or because our values, our circumstances, or what we find meaningful have genuinely shifted? And which goals simply need some tweaking, some adjusting, or a bit of reframing to better fit who we are now and what our life is like now, and what matters to us now, and where we truly want to go in the months ahead. This isn't about judging past choices as failures. It's about conscious adaptive living. It's about honoring our evolution. And when we combine the safety created by self compassion with the navigational tools of emotional agility, showing up to our feelings and then stepping out to gain perspective, we create this powerful internal environment. This environment allows for non judgmental assessment of our goals and also the courage to make decisions that are truly aligned with our current selves, even if those decisions are difficult and might have conflicted with who we were not so long ago. Emotional agility, it isn't about being emotionless or suppressing what we feel. It's about being wise with our emotions. It's about learning to use them as guides, not letting them become our jellers. And this clarity, this inner spaciousness, it's really the bedrock for the next exciting part of our mid year reset. Refocusing our intentions and renewing our path forward with some fresh energy. So let's go there. All right. We have journeyed inward, we have reflected with kindness, we've made some space by acknowledging our emotions with curiosity and perspective. Now let's start looking forward. So how do we take all this insight, all this self awareness, and channel it into renewed energy and effective action for the months ahead? This is where we get to be the architects of the next chapter of our year. So if some of your goals feel daunting, or if your motivation has waned a bit over the last six months or seven months, there's a fascinating bit of neuroscience that can be incredibly helpful. The power of small wins. And what research shows is that when we accomplish something, no matter how small, our brain releases just a little bit of dopamine, often called the feel good neurotransmitter. And what's remarkable is that your brain doesn't really distinguish between big wins and small wins when it comes to this Dopamine reward each completed task, whether it's finally clearing out that cluttered drawer or landing a major project, it triggers this positive chemical response. And this creates a positive feedback loop. You complete a small task, you get a little dopamine, you feel good and are more motivated, which then makes you more likely to tackle the next task. Scientists call this the success spiral. And it's a powerful way to build sustainable momentum, often more effective than waiting for occasional big wins. And the practical strategy here, it's to break down those larger, perhaps intimidating goals into what some neuroscientists call achievement chunks. Tasks that are small enough to feel manageable, ideally completable, in say, 10, 15, 20, 30 minutes or so. So instead of the goal being I'm going to write a book or I'm going to launch a podcast, or I'm going to try do this big thing, an achievement chunk might be I'm going to draft one paragraph today or think about two guests for a podcast I'm thinking about having, or even just write down what is it going to be about or research one specific detail for 20 minutes. So instead of get fit big, that's a big thing. Even though it's two words, it's a really big goal. Or vision or aspiration, it might be something like do a 10 minute walk during my lunch break or do 15 minutes of stretching before bed. So this approach not only makes the goal feel less overwhelming, but also works with your brain's natural reward system, giving you those frequent dopamine boosts that really keep you engaged and moving forward. And here's the really cool part, the deeper impact. These aren't just little psychological boosts that fade away. Each small win, each achievement chunk completed is actually helping to rewire your brain through a process called neuroplasticity. You're literally strengthening the neural pathways associated with achievement and positive emotions, making it easier for your brain to access these pathways in the future. You're essentially building a success superhighway in your mind, making future accomplishments feel more natural and less like a struggle. And we'll be right back after a word from our sponsors.

[Grainger Ad]

If you're alignment in charge of keeping the lights on, Grainger understands that you go to great lengths and sometimes heights to ensure the power is always flowing. Which is why you can count on Grainger for professional grade products and next day delivery. So you have everything you need to get the job done. Call 1-800-GRAINGER click granger.com or just stop by Granger for the ones who get it done.

[Turtle Wax Ad]

This is Car Tracks with Turtle Wax. Your car says a lot about you. So if we asked your car what it would say about you, what would it say? Listen, you dropped one of those tiny cheeseburgers under the seat like last week and now we're both dry heaving at the stench. Do us a favor, grab some Turtle Wax and let's get to work. This has been Car Tracks with Turtle Wax. You are how you car got a.

[Bluehost Ad]

New puppy or kitten. Congrats. But also yikes. Between crates, beds, toys, treats and those first few vet visits, you've probably already dropped a small fortune. Which is where Lemonade Pet Insurance comes in. It helps you cover vet costs so that you can focus on what's best for you and your new pet. The coverage is customizable, sign up is quick and easy, and your claims are handled in as little as 3 seconds. Pro Lemonade offers a package specifically for puppies and kittens. Get a'llemonade.com pet your future self will thank you. Your pet won't. They don't know what insurance is.

[Jonathan Fields]

As we think about setting or resetting these goals, these visions so many of us are familiar with goal achievement frameworks. I have my own success scaffolding which I generally talk about in the beginning of every year. You may be familiar with something called the SMART framework, which is a shorthand smart for specific, measurable, achievable, relevant and time bound and smart goals. They certainly have their place, especially in fairly structured environments or for really concrete objectives. But for the kind of deeper, more evolving, purpose driven intentions that we often explore here on Good Life Project and especially for mid year recalibration where adaptability is really key, I thought I might introduce you to an alternative framework that I find incredibly powerful and that's called pact. PACT Goals P A C T PACT is an acronym developed by Ann Laura Lecompf, who again has been an awesome guest right here on Goodlight Project. She created Nest Labs and it stands for P is purposeful, A actionable, C continuous and T is trackable. So let's break that down a little bit. Purposeful. A packed goal isn't just relevant, it's deeply meaningful and aligned with your long term purpose or sense of purpose, your core values, your why with the essence of who you are. This connection to what truly matters to you is a powerful intrinsic motivator. The A actionable. So this is a key distinction from smart. Also, patch goals focus on the outputs that you can directly control rather than the outcomes that might be influenced by who knows how many factors outside of your control. So instead of, let's say get 1,000 new followers, which is an outcome, it might be publish one thoughtful piece of content daily, which is an output. It's a really powerful and effective shift. The C in that word packed continuous. The actions taken toward a PACT goal are designed to be simple and repeatable, so fostering ongoing growth and adaptation rather than a fixed one time achievement. And this really encourages a mindset of continuous improvement and it allows you to adjust your approach as you learn and as circumstances Change. And then that T at the end of the word pact. Trackable. While smart goals often emphasize measurable patch, goals are trackable in a simpler way, often with a yes or no approach. So, you know, did I do my actionable behavior today? Yes or no. This simplifies progress monitoring and it really keeps the focus on consistent effort. And again, we'll just drop this acronym back in that one cheater, so you can download it afterwards and you'll have everything just right at your fingertips. But the PACT approach, it really naturally fosters a growth, mindset and resilience because the focus is on continuous, controllable action and the journey of learning, rather than solely on achieving a fixed outcome by a certain date. It makes you more adaptable to life's inevitable curveballs. And we live in a world of curveballs these days. So if you miss an outcome with a rigid smart goal, it can feel like failure. With pact, if you miss a day of your action, you simply recommit to the action tomorrow, learning from what got in the way and continue to grow. It's just a much more compassionate and sustainable way to approach goals that are about becoming or contributing over the long haul. And this brings us back beautifully to emotional agility. So once you've showed up to your feelings and stepped out to gain perspective, Susan David talks about the next crucial step and that is walking your why this is all about ensuring that your new or renewed goals, whether you frame them as packed goals or use my success scaffolding or something else, whatever framework, action taking framework, resonates with you, that's the one to use, right? It's got to actually work with the way your brain works and with the way that your life is structured. So whatever it is, when you frame them as these packed goals are something else. They're deeply and authentically connected to the essence of who you are. Your core values, your sense of identity and meaning, what truly matters to you at the deepest level. When your actions and goals are expressions of these deeper parts of you, your motivation becomes intrinsic. It comes from within. And that is a much more powerful and sustainable fuel than external rewards or pressures. So your values or the drivers of your identity, they act as your compass. You can swap in your sparkotypes here. Also, if you've actually understood your sparkotypes and taken that assessment. These are all things that tell you who you really are and what you care about and what drives you. And when things get tough, when obstacles arise, when you're faced with competing priorities, knowing that your goal is an expression of who you are on the deepest level. It helps you stay the course or make wise adjustments that are still in integrity with who you are. So for any goal you're considering for the second half of the year, ask yourself, what are my core values? Or what core values? What essential drivers? What parts of my sparketype does this renewed goal honor or express? How does pursuing this help me live more in line with what truly matters most to me? So imagine this powerful conversation, right? You're leveraging the neuroscience of small wins. You're getting those dopamine hits from completing achievement chunks. These chunks are part of a larger packed style or whatever framework you want for goals, focusing on purposeful, actionable, continuous efforts. And all of this deeply aligns with who you are on the deepest on your core level, because you've done the work of walking your why. All the while, you're navigating your inner world. The inevitable ups and downs, the excitements of frustrations with the kindness of self compassion and the wisdom of emotional agility. And that, my friends, is a truly potent recipe for a fulfilling and meaningful second half of the year. Now sometimes this mid year recalibration might mean more than just tweaking an existing goal or recommitting with fresh energy. Sometimes it points to a bigger shift. And again, with so many people stepping into a world, a life in the middle of the year that they didn't conceive or see coming in the beginning of the year, we want to allow space for that. Sometimes we get pointed towards a bigger shift, a change in direction that we often call a pivot. And that can feel scary. Absolutely. But it can also be incredibly liberating and lead to just unexpected and wonderful new paths. So let's be really clear about something as we start to head towards the latter part of this conversation. Changing your mind, adjusting your course, even making a significant pivot in your goals, your career, your life's direction. It's not failure. In fact, it's often a sign of profound growth, a of heightened self awareness and immense courage. Allowing yourself to change and then investing in that change, that is bravery. It means you're learning, you're evolving, and you're responding intelligently to new information, to information that comes from within yourself, from your experiences and from the world around you. Adaptability isn't a weakness. It is a critical strength in a world that is relentlessly changing. And history and modern life are filled with inspiring stories of people who've made remarkable shifts, often later in life or after experiencing what many would have called setbacks only to find renewed purpose, extraordinary success. I mean, some fun examples. Think about Julia Child. Many know her as this iconic chef who brought French cuisine to the American home. But her path was anything but linear. I mean, During World War II, she actually worked for the Office of Strategic Services, the oss, doing top secret research and even get this, experimenting with cooking various concoctions as a shark repellent to protect underwear explosives. It wasn't until her late 30s, living in Paris with her husband Paul, that she had her culinary revelation and truly discovered her passion for food. And she rolled in Le Cordon Bleu, collaborated on Mastering the Art of French Cooking. And the rest is kind of culinary history. Her story is just this beautiful testament to late blooming and finding profound purpose by following a newfound passion, even when it meant a complete career and life change. She was asking herself, what should I do? And the question came from what? She loved eating and making good food. She allowed herself to, to reflect, to be in touch with her emotions, with the data and view them as data and not directives. Be compassionate and allow herself to evolve and change and grow. Another fun example, Vera Wang. So many of us know her as this iconic designer. Before she became a world renowned fashion designer, she was actually a highly accomplished figure skater training for the Olympics. But when she didn't make the team, she has said she was devastated. But instead of letting that define her, she, she said, okay, it's time to reset what I want to strive for, who I want to be in the world. She entered the fashion industry becoming, I believe this is right, the youngest editor at Vogue, later worked for Ralph Lauren and then right around the age of 40, resigned, launched her own bridal wear label, eventually building this global fashion empire. Her journey, it really showcases incredible resilience and the ability to channel passion and talent into a new domain. After a very significant disappointment, she allowed room for the reset, for her own humanity and to reimagine and redirect what she wanted to create. So these are just really fun examples. I mean, I have my own example. I think so many of you know my example really well in a very past life. It's funny, people who know me now, they can't imagine this, but you know, I was a lawyer, I came out of law school, I worked for the United States Cares and Exchange Commission, massive federal bureaucracy, then worked in a giant law firm and realized, you know, okay, so this checks all of the boxes I thought I wanted until I got there and I realized it's not the life I wanted to be leading. And it wasn't the career that was speaking to me and it was a matter of okay, so what do I do with that? How do I leave it behind at that point? And it's these skills, these tools for me that was more of a larger life reset. But whether it's a mid year reset, a midlife reset, these are all really important ways and skills and questions to ask. The point is the path rarely is a straight line and that's not just okay, it's often where the real learning, the real growth and sometimes the real magic happens. Embracing the possibility of a pivot, big or small, is embracing the dynamic, evolving nature of a well lived life. So as we wrap up our mid year reset together, let's maybe quickly touch back on the key ideas we've explored, the tools that we've added to the toolkit for navigating the rest of the year with intention and grace. And again, if you want to just sort of see all of these on one page, just go ahead and you'll see a link to download that one pager of the PDF. In the show notes, we talked about the incredible opportunity of the fresh start effect and how mid year is just this perfect time to harness it. We explored the profound power of reflecting on our journey so far, but doing so through the lens of radical self compassion, not self judgment. Remembering Kristin Neff's work, we took a deep dive into Susan David's framework on emotional agility, the importance of showing up to our feelings with curiosity and stepping out to gain perspective, and then walking our why by ensuring our actions are aligned with our deepest values. And then we acknowledge that pesky little thing, the sunk cost fallacy, and how recognizing it can free us to let go of goals that no longer serve us and redirect our energy wisely, maybe to new ones that really do serve us. We looked at the neuroscience of small wins, breaking goals into achievement chunks to build momentum and literally rewire our brains for success. We talked about a different kind of achievement framework, one that I explored with on Laura Lecomph when she was on the show not too long ago. Packed goals purposeful, actionable, continuous and trackable as this powerful, adaptable alternative to traditional goal setting, especially for our sort of evolving long term aspirations. Then finally, we celebrated the liberating power of just embracing the pivot, understanding that adaptability is a strength, not a weakness, and that changing course is often a sign of growth. Inspired by stories of those who've done it beautifully. And by the way, I shared my story just an itty bit. I'm not saying I did it beautifully, but I've kind of muddled my way through. It isn't about pressure to achieve more or faster or bigger. This is about possibility. And that is a word that is so central to everything I believe in. It's about alignment. It's about crafting a life that feels authentic and meaningful to you. So the rest of this year it's a fresh canvas. Yes, there's a lot going on. Yes, there are other things that you're going to be dealing with, but it's still a fresh canvas in the context of how you want to step into it. What's one small, kind value aligned step that you can take today or this week to move towards what truly matters to you now? Maybe it's revisiting a goal with self compassion. Maybe it's breaking a big ambition into tiny actionable chunks. Maybe it's just giving yourself permission to explore a potential pivot. Whatever it is, let it come from a place of gentle wisdom. So thanks for joining me in this mid year reset journey. Always fun to drop into these solo episodes with you. Remember, be kind to yourselves, be curious, and step forward into the second half of the year, maybe the next season, with renewed energy. To make sure you don't miss a single episode of this four part series, please just go ahead and hit that follow or subscribe button wherever you're listening right now. Until next time, I'm Jonathan Fields signing off for Good Life Project. This episode of Good Life Project was produced by executive producers Lindsay Fox and me, Jonathan Fields. Editing help by Alejandro Ramirez and Troy Young. Christopher Carter crafted our theme music. And of course, if you haven't already done so, please go ahead and follow Good Life Project in your favorite listening app or on YouTube too. If you found this conversation interesting or valuable and inspiring, chances are you did, because you're still listening here. Do me a personal favor. A 7 second favor. Share it with just one person. I mean, if you want to share it with more, that's awesome too. But just one person? Even then, invite them to talk with you about what you've both discovered. To reconnect and explore ideas that really matter. Because that's how we all come alive together. Until next time, I'm Jonathan Fields signing off for Good Life Project.

[Grainger Ad]

If you work as a manufacturing facilities engineer, installing a new piece of equipment can be as complex as the machinery itself. From prep work to alignment and testing, it's your team's job to put it all together. That's why it's good to have Grainger on your side with industrial grade products and next day delivery. Grainger helps ensure you have everything you need close at hand through every step of the installation. Call 1-800-GRAINGER clickgrainger.com or just stop by Grainger for the ones who get it done.

[Progressive Insurance Ad]

This episode is brought to you by Progressive Insurance. Do you ever think about switching insurance companies to see if you could save some cash? Progressive makes it easy to see if you could save when you bundle your home and auto policies. Try [e-mail] Progressive Casualty Insurance Company and affiliates. Potential savings will vary. Not available in all states.

[Hannah from Giggly Squad]

Hey guys, it's Hannah from Giggly Squad. You know I love beauty and that's why I go to Sephora. It's not just shopping, it's like a glam experience. The beauty advisors actually get beauty unlike those big box stores stores and they give me all the advice I need. And I love going with the products you can only find at Sephora. Like my new favorite Kayali fragrance, my perfect shade of Haus Labs foundation, and finally restocked my Lineage lip mask. All with the help of real experts. Oh and if you haven't tried day shampoo, go try it. It's a game changer. Sephora isn't just a store, it's the beauty destination. Go. You'll thank me later.

[Quince Ad]

Ready to level up your everyday? Quince makes premium essentials without the premium price tag. From quality clothing and stylish accessories to travel staples and high end home goods, Quince has it all. And by partnering directly with top artisans and ethical factories, Quince delivers high quality at half the cost of similar brands. Shop elevated essentials without the markup at quince. Go to quints.com levelup for free shipping and 365 day returns. Quince.com levelup.