Wellish

por Sarah Ritondale

Superación personal

Temporada 4

How to stop falling for the myth that is overnight transformation

You know that fantasy where you wake up one morning as the “new you” — glowing, healed, unbothered, journaling at sunrise? Yeah… that’s not how it actually works. In this week’s episode, I'm calling BS on the myth of the overnight transformation. Real change doesn’t come from a lightning bolt moment, it comes from a thousand tiny, unglamorous choices you make when no one’s clapping for you. The nights you say no when you want to say yes. The mornings you show up when no one’s watching. BUT, while you may have to be patient to see grandiose transformation, I'm filling you in on how you can feel like your most aligned self NOW. I'm sharing her own messy, non-linear glow ups, the psychology behind slow change, and why chasing “instant results” is the fastest way to stay stuck. Consider this your reminder that becoming that girl isn’t about perfection, it’s about patience, proof, and choosing yourself in the most boring moments. Because the truth is: the quiet work is what makes you radiate transformation..

Stop trying to think your way into becoming who you want to be with Erica Bonham

In this Wellish conversation, I'm sitting down with Erica Bonham — licensed professional counselor, somatic and attachment-focused EMDR trainer, and author of Always Enough, Never Done — to explore why healing can’t be thought into existence. Together, we're dive into the messy, liberating truth that self-criticism and overthinking don’t create transformation. Instead, real healing asks us to trust the body’s wisdom, practice radical self-compassion, and make peace with imperfection. This episode unpacks: Why your brain alone can’t heal trauma — and what the body knows that the mind can’t The neuroscience of emotional regulation and why self-criticism backfires The dance between self-reflection and self-compassion in personal growth Boundaries that connect vs. boundaries that isolate The impact of ancestral trauma on both individual and collective healing How to hold space for pain without getting stuck in toxic positivity Why embracing uncertainty and mystery is central to growth If you’ve ever felt like you’re “bad at healing” because you still get triggered or spiral into old patterns, this conversation is here to remind you: healing doesn’t require perfection — it requires compassion, embodiment, and being just wellish enough. Resources: Poly Vagal Nerve Exercises Signed Book Always Enough Never Done Work with Erica!

How to bridge the gap between knowing who your dream self is and actually feeling like her

We’ve all had those breakthrough moments — the hidden narrative clicks, you realize you’re done with the old story, and you declare your new one. So you listen, watch, and read all of the things so you understand how to become your new narrative. But no matter what you do, nothing feels different. Why? Because awareness isn’t embodiment. Your knowledge to skill gap is too large. In this Wellish conversation, I break down why knowing your patterns isn’t enough, and how to actually become the person in your new narrative. We’ll talk about: Why your brain resists change (and how that’s not a failure, it’s biology). The gap between thought and identity — and why affirmations alone don’t work. Micro-actions that build proof for your new story. Rituals, anchors, and daily practices that move awareness into your body. The messy middle of change — how to keep going when you slip into old patterns. If you’ve been stuck in awareness mode, this episode is your roadmap to embodiment. Because transformation isn’t about thinking your way there — it’s about living a little more like her every single day.

Crafting your new narrative requires embracing authenticity and imperfection with Brandon Keith Osborn

Perfectionism, comparison, and waiting for validation can keep us trapped in old stories. In this Wellish conversation, I’m sitting down with Brandon Keith Osborn—filmmaker, photographer, writer, and founder of For Real Life—to explore how rewriting your narrative creates room for authentic growth. Brandon shares his story of creative ambition, addiction, and identity struggles, and how fatherhood and therapy pushed him toward honesty, sobriety, and sustainable success. We dig into the cultural narratives of “tortured artist” and hustle culture, the shame of letting people down, and the identity work required to believe a new story about yourself. Brandon also unpacks how he shifted from running away from pain to moving toward purpose, why starting small matters more than perfection, and the “three wins a day” mindset that keeps him grounded. If you’ve ever felt like your potential was trapped under self-doubt, comparison, or messy mistakes, this episode is proof that your lowest lows can become the notes you draw from to create something real, resilient, and yours. Topics: narrative reframing, identity work, authenticity, addiction & recovery, perfectionism, comparison trap, creative growth, self-compassion, storytelling for healing, small wins habit Resources: Brandon Keith Osborn — IG: @forreellife • forreel.life

The hidden narrative running your life - is it the one you want?

In this episode of Wellish, I dive into what I’ve been learning about how our thoughts create our reality—and how I’m putting it into practice in my own life. I open up more than I ever have about my past relationship, the dynamics with my ex, and the deep-rooted beliefs about myself that I’m actively healing. Through raw stories and everyday examples, I show how the narrative we tell ourselves doesn’t just stay in our head—it shapes our entire experience. This isn’t about “magical thinking.” It’s about realizing that your thoughts are the starting point, and your reality follows. By shifting the way we interpret moments—whether it’s how we interpret a rainy day, how we show up socially or our deep rooted beliefs about ourselves and what we deserve—we can start creating the life we actually want. If you’ve ever struggled to believe that changing your thoughts could change your life is something that could feel real and doable, this episode will help you bridge that gap. I share my personal take on how rewriting your inner story can reshape your present, heal your past, and open the door to a different future.

Temporada 3

Healing starts where effort ends with Alisha Kapani

Letting go heals faster than trying harder. In this Wellish conversation, I am sitting down with Alisha Kapani, a mind–body mentor and quantum health coach, to unpack why hyper-control and hustle can keep you stuck. Alisha shares her story of depression and social anxiety, how “giving up” softened her resistance, and the moment she followed intuition into mind-body medicine and theta healing. We dig into the biology (fight-or-flight vs. parasympathetic), the feminine energy first approach to processing emotions, and Alisha’s 3-step A.B.C. Tool—Awareness, Breath, Conscious Choice—for nervous system regulation you can use today. We also talk self-abandonment, unconditional self-love vs. conditional fixing, manifestation detachment (yes, my feather story), and how the mirror neuron effect accelerates growth when you learn from embodied expanders. If you’ve been doing “all the things” and still feel stuck, this episode reframes healing from forcing to aligned action, so your body can do what it’s designed to do: heal. Topics: surrender vs control, emotional processing, identity & beliefs, intuitive guidance, trauma healing, depression recovery, nervous system regulation, quantum healing, feminine/masculine balance, practical practices for everyday life. Resources: Alisha Kapani — IG: @alisha_kapani • alishakapani.com (FREE mind–body tools and theta healing info)

Spot the manipulator (& it could be you!)

When you hear the word “manipulation,” you probably think of toxic exes, narcissists, or evil a**holes. But the truth is we all may be more guilty of manipulation that we realize, and it’s often happening without us even knowing it. In this episode of Wellish, I'm breaking down the subtle, everyday ways we manipulate (and get manipulated), why it’s rooted in fear, and how these patterns quietly make life harder. From people-pleasing to guilt trips to fishing for reassurance, you’ll learn how to recognize the signs and start showing up with more honesty and less control.

Get to know me: who I am outside of the self improvement

In this special episode of Wellish I’m putting myself in the hot seat! Think of this as an unfiltered get to know me - the stories, quirks, confessions you don’t hear in the self improvement episodes to help you get to know me outside of the personal growth talk!

What does "good enough" even mean?

What does it actually mean to be good enough? It's something we battle with and hear constantly, but when I sat back with that concept I realized I didn't even really know what that meant to be "good enough". What I did know is I allowed the constant need to feel good enough to play too much of a negative role in who I was and how I was showing up in my life. In order to make any progress on a certain area we first need to understand what it is, where it came from and why it's happening. That is what we are covering in this week's episode. I break down all of the areas we have been exposed to throughout our lives that have contributed to our feelings of not enoughness and the psychology that plays into the topics. I cover self esteem vs self worth, perfectionism, and research from child psychoanalyst Donald Winnicott. And of course we discuss how to flip the question of "am I good enough?" to something that stops us from constantly auditioning for worth. If you've ever wondered when you'll finally feel you're enough, this conversation is for you.

This is why you'll abandon yourself in your next relationship

Living alone (or just being alone) comes with both freedom and frustration. In this episode I explore the good -- the grounding, the independence, the chance to build a life on your own terms -- and the bad --the boredom, the lonliness, the temptation to fill every quiet space with distractions. Then we'll dive deeper into the real question: are you using this time alone to connect with yourself, or just waiting for it to be over? Because if you don't learn how to befriend yourself now you'll risk abandoning yourself the second someone else walks into your life.

11 de 29