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You’re sober… but still feeling stressed?

The to-do list doesn’t stop. Life feels heavy. And some days, just getting through feels like enough.

In this episode, I sit down with returning guest Francesca Donlan — my most downloaded guest — to explore a simple, powerful tool that can shift your mood, calm your mind, and improve your day without substances.

Francesca spent the entire year of 2025 doing one intentional act each day to improve connection and well-being — and what she discovered, backed by research, might surprise you.

We talk about a simple way to reduce stress and feel better fast, how small daily actions can improve mood and mental health, the “helper’s high” and why it works, how to reset your mindset when life feels overwhelming, practical ways to feel more connected in sobriety, and why self-compassion is a key part of lasting recovery.

This episode isn’t about being perfect. It’s about having a tool you can use on real days, in real life.

If you’ve been feeling stuck, overwhelmed, or just off lately, this conversation can help you reset and move forward.

About My Guest
Francesca Donlan is a university educator and researcher focused on human connection and well-being. She has taught the science behind positive social behavior and is the organizer of the K20 Global Kindness Summit, bringing together leaders from around the world to explore how small actions can create meaningful change.

Key Takeaway
You don’t need to change everything to feel better. Sometimes one small action can shift your entire day.

Connect + Learn More
Learn more about the K20 Global Kindness Summit:
https://k20kindness.com

If This Helped You
Follow the podcast and share this episode with someone who could use a reset today.

Invitation to consider at least one helpful piece of information to help them thrive in their sobriety and to share with podcast with others and to follow and email questions.

Support the show

HI! If you would like to find out more things I offer check out the links below.

🌐 Website: www.SobrietyNowWhat.com

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🧠 Counseling Services: www.nmcounseling.com

📧 Email: SobrietyNowWhat111@gmail.com

Have a topic you’d like me to cover?
Send me an email—I’d love to hear what would be most helpful for you.

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Disclaimer
This podcast is for educational purposes only and is not a substitute for professional medical or mental health care. Listening to this podcast does not establish a therapeutic relationship. If you are in need of support, please reach out to a qualified healthcare provider.

Ep 37 The Helper's High Without the Hangover — Francesca Donlan on Kindness, Recovery & the K20 Summit