Wellish

by Sarah Ritondale

Self-Improvement

Season 3

Want to try a monthly curriculum? Listen to this to actually stick with it

On Wellish, we’re not here to blindly follow every self-improvement trend — we’re here to question them. This week, I’m diving into TikTok’s newest obsession: monthly curriculums. Are they a genius way to learn, grow, and add structure to your life — or just another self-optimization spiral dressed up as self-care? I’ll break down what the trend is, who it’s for, and why people love it… but also where it can go wrong. I’ll share how I’ve been running my own journalism curriculum (and the surprising ways it’s boosted my confidence and creativity), and most importantly: how to keep this trend Wellish approved. No grades. No pressure. Just curiosity, growth, and the freedom to make it your own.

How to FINALLY close the gap between your current self and your ideal self

You don’t have to hustle yourself into the ground to create the life you want—but you also can’t just wait for it to magically fall into your lap. In this episode, we're exploring the sweet spot between toxic productivity and hopeless surrender, and how to close the gap between your current self and your dream self without burnout or perfectionism. We’ll break down the psychology behind why we get stuck (hello, learned helplessness), the nervous system science that explains why more motivation isn't the answer, and the identity shifts that make change stick. From identifying what stage of change you're currently at to expanding your window of tolerance, this conversation will help you step into your desired reality with more calm, clarity, and confidence—one aligned action at a time. If you’ve ever thought, “I know what I want, so why am I not doing it?”, this episode is your permission slip to build a life that fits you, not the other way around.

You don't have to perform to be loved

What if you stopped performing for love? In this raw and deeply relatable episode, I'm cracking open the fear of stillness, the pressure to be impressive, and the subtle ways we perform just to feel worthy. From spiraling after a chill weekend to curating confidence after heartbreak, this one is for the overthinkers, the perfectionists, and the ones who secretly feel like they have to "earn" their place in someone’s life. Whether you're healing from conditional love, navigating post-breakup identity, or just trying to feel okay doing nothing—you’ll walk away feeling seen. It’s not about willpower. It’s about believing you’re enough, even when you’re not impressive. 📌 Plus: a juicy listener question about a “slow burn” or an emotional support situationship you need to weigh in on.

Not being fake doesn't mean you're being real

Just because you’re not being fake doesn’t mean you’re being real. This week, we’re untangling the difference between comfort and authenticity—and why the truest version of you might not feel natural at first. I’m sharing stories about showing up loudly, being labeled “scary” (aka confident) by men, and realizing that what I thought was growth was actually just survival mode. We’re breaking down: The myth that discomfort = inauthenticity How nervous system dysregulation can make confidence feel impossible Why confidence isn’t polished—it’s raw, messy devotion to your real self What to do when the version of you you’ve always fantasized about finally shows up—and feels fake This is your permission to stop calling your loud, vibrant, too-much self “too much.” She’s not fake—she’s free. PLUS: I answer a listener’s question on how to tell the difference between healing solitude and accidental isolation.

Friendship anxiety, being "too much" & D.A.T.E. the secret formula to living a full life

This week’s episode is a full-blown spiral turned breakthrough. First, I’m breaking down the friendship anxiety no one talks about—the kind that doesn’t hit during the hangout, but after, when you’re stuck replaying everything you said and wondering if you were too much. Then, we’re talking about what it really means to be “too loud,” “too emotional,” or “too sensitive”—and how being told I’m too much my whole life made me start shrinking myself without even realizing it. Finally, I’m sharing the secret formula I’ve been using to create a life that actually feels full—without burning out or trying to become a brand-new person overnight. (Spoiler: it’s called the D.A.T.E. method and it might change your life.) This one’s messy, honest, and low-key healing. If you’ve been feeling like you're spiraling, shrinking, or just going through the motions… this one’s for you.

3 Things That Made Me Stop Spiraling (Kind Of)

I’m moving out of my healing den and into my new city life (!!), but before I pack up, I had to sit down and record a mini-episode with three mindsets that are seriously saving my sanity lately. If you’ve been overthinking your future, spiraling after social plans, or stuck in your feelings — this one’s for you. We’re talking: Living in the short term and how to let your calendar hold the weight of your future Giving yourself permission to get it wrong — in friendships, healing, and everyday life Why motion (not reinvention) is the real cure for spirals and sadness It’s messy, real, and recorded mid-life-shift. Come hang out for a quick dose of self-compassion, mindset shifts, and the chaotic cozy energy of your favorite bestie who’s figuring it out right alongside you. 💌

Rewire Your Brain and Actually Become the Person You Picture in Your Mind (Without Forcing It)

You don’t need more willpower. You need a new story. In this episode, I’m breaking down why so many of us feel stuck—even when we’re trying—and how your identity, not your discipline, is what’s really running the show. I’ll share the brain science behind why we repeat the same patterns, the tiny identity anchors that helped me stop tying my worth to productivity, and how to finally shift into the version of you you know is in there… without forcing it. This one’s for the girl who’s trying, but still feels like she’s failing. You’re not. You’re just focusing on the wrong thing.

You are enough for the life you want

If you’ve been spiraling about whether you’re making the right moves, doing enough, or working hard enough to finally live the life you want—this episode is for you. We’re talking about what it actually means to surrender when it feels like doing nothing could cost you everything. From control as a trauma response to the magnetic power of full receiving mode, this episode walks you through the art of letting go without losing momentum. You’ll learn how to soften your grip when panic hits, how to stop chasing alignment and start attracting it, and why the most powerful thing you can do sometimes… is nothing. Let this episode be your permission slip to stop forcing it, just for today.

You can't be your ideal self in survival mode

You’re doing the mindset work. You’ve got the vision. You know who you want to be. So why does it still feel like something’s blocking you? This week on Wellish, we’re talking about what really keeps you from becoming your ideal self and why it has nothing to do with effort, productivity, or motivation. It has everything to do with your nervous system. If your body still thinks you’re unsafe, it will do everything it can to protect you from change... even if that change is becoming the most expressed version of yourself. We’ll unpack how Good Girl Syndrome gets wired into your nervous system, why mindset work isn’t enough on its own, and how real self-concept work begins in the body. Your ideal self isn’t someone you need to perform your way into, it’s someone you reclaim by making safety your baseline.

You're not magnetic because you keep settling

This week on Wellish, I’m breaking down what I’ve learned in the first 6 days of my 30 day magnetism experiment and spoiler alert: magnetism isn’t about being hot, loud, or liked by everyone. It’s about self worth, self trust, and having standards high enough to reject what doesn’t align. I’m sharing the real moment I proved this to myself: turning down an “almost perfect” apartment because it didn’t feel right energetically and how that one choice brought me the exact space I was actually looking for. We’ll also talk about the difference between being magnetic to people vs. outcomes, the misconceptions most of us have about attraction, and how to stop chasing and start receiving what’s meant for you. If you’ve ever wondered how to become more magnetic, start here.

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