Purfect Sunday

Monti Wheeler
  • 5.0 (22)
  • Personal Journals
  • Updated Weekly

The Purfect Sunday Podcast is a weekly self-improvement podcast for women who are done playing small and ready to become the main character of their own lives. I'm Monti — I'm not an expert. I'm a woman who pays attention. And what I keep noticing is that the thing standing between you and the life you want usually isn't the situation — it's the frame you're seeing it through. So that's what we do here. We change the frame. Every Sunday morning, I bring you a real story, a lesson I learned the hard way, and one thing you can actually take into your week. This is a self-improvement podcast for women who want real talk on confidence, mindset, self-respect, money, relationships, and the small daily habits that change how you show up in the world — no clinical language, no diagnosis, no hustle-culture grind. Here's what this show believes: no matter what hand life dealt you, it's yours to build from here. Every woman is capable of it. This isn't a podcast about unpacking what happened to you — it's a podcast about what you do next. Confidence without the credentials. Mindset without the therapy-speak. Self-improvement that actually feels like your friend telling you the truth on a Sunday morning. Mindset and looks both matter — and both are built the same way: one small, self-respecting choice at a time, until you're so in love with yourself and your life that nothing can disturb your peace. New episodes every Sunday morning. Settle in, hit subscribe, and get ready to become the main character of your own Sunday. — Monti

  1. 1d ago

    The Great Lock In | How to Plan Your Winter Arc and Finish the Year Strong

    The great lock-in challenge is what's replacing New Year's resolutions this year, and the timing is the entire point: there are 117 days left in 2026, which is a lot more runway than "the year got away from me" makes it sound. September first through December thirty-first, head down, no waiting for January. In this episode, Monti breaks down what the trend actually is, how to set yours up so it survives past week two, and how it's different from the winter arc you're also seeing everywhere. You'll get the clear definition of the great lock in and why the four-month window works when a twelve-month resolution doesn't, the four questions to answer before you pick a single goal, how to shrink a goal that's too big for this window into one you can actually finish by December, the hard cap on how many goals you get and why more than that guarantees you finish none, the one rule that keeps a missed day from turning into a quit, and exactly how the winter arc differs from the lock in — including what to do with the three weeks in between. In this episode of The Purfect Sunday Podcast: What the great lock-in actually is — the viral challenge taking over your feed explained in plain language, why it's the last real shot at your 2026 goals, and the one way it's deliberately different from rigid challenges like 75 Hard.The four questions to answer before you pick a goal — starting with the one almost nobody asks themselves first, and why answering it in order is what keeps you from copying someone else's lock in instead of building your ownWhy three is the ceiling, not the target — what happens to your follow-through past the third goal, why one is a completely valid number, and how to tell which of your goals actually deserves the effortHow to shrink a big goal so it fits in four months — the difference between a goal you'll abandon in October and one you'll finish in December, with real examples for writing, fitness, and paying down debtGoing after your goals without burning out by week three — the money mistake that quietly sends you right back to the credit card, how to scale a fitness goal week over week instead of all at once, and why small actions repeated are the ones that compoundThe only rule worth keeping when life gets loud — why one missed day is nothing and two in a row is the actual danger, and how to stop a bad day from turning into a story about whether the whole thing is ruinedThe bad-week version of every goal — the ten-minute walk, the one paragraph, the stretch instead of the workout, and why you have to write these down today, while you're calm, instead of trying to invent one at nine o'clock on a WednesdayThe great lock in vs. the winter arc — the ninety-day version starting October first, why you haven't missed anything if that's the one you've been seeing, and how to use the three-week gap so October first isn't day one for you The Purfect Sunday Podcast is for general information and entertainment. Monti is not a therapist, doctor, or life coach, and nothing here is professional, medical, or financial advice. Everything shared is personal experience. Sunday Obsession Conair InfinitiPRO Infrared Thermal Brush Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast To connect with Monti on Instagram, click HERETo follow Monti on TikTok, click HERETo follow Purfect Sunday on Instagram, click HERE Follow me on Substack HERETo check out my ShopMy, click HERETo check out my LTK, click HERETo check out my Amazon Storefront, click HERETo join the Purfect Sunday Newsletter HERE Now on YouTube and Spotify: Purfect Sunday — for those of you who'd rather watch. Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me 💛

    The Great Lock In | How to Plan Your Winter Arc and Finish the Year Strong

  2. Aug 30

    You Don't Need a New Personality | How to Do a September Reset Without Overhauling Your Life

    A September reset for women usually looks like the same thing every year: a list of thirty new rules and a quiet promise to become somebody else by Tuesday. Then week two arrives with a sick kid and a work thing, one morning gets skipped, and the whole month gets filed under "didn't work." So try a different question this year: what would still be running in November? In this episode, Monti makes the case that fall is the better starting line, and that the reset which survives it isn't thirty rules — it's three. You'll get the real reason September outperforms January as a fresh start, the arithmetic that explains why a long list reads as failure even on the days you're crushing it, the three-anchor structure that replaces the thirty-item list (one for your body, one for your space, one for you), the single test every anchor has to pass before it earns a spot, and a five-step way to run the whole thing that takes about five minutes a week. In this episode of The Purfect Sunday Podcast: Why September beats January as a fresh start — the search data proving this urge isn't a personal quirk, the structural reason fall resets hold when New Year's resolutions evaporate by February, and the quiet advantage September has that almost nobody names out loudThe math that makes your reset impossible to win — why a fifteen-item list you're hitting eighty percent on still reads as failing every single day, and the sentence running underneath most women's plans that guarantees they'll quit something they were actually good atAnchors, not rules, and why the word choice matters — the difference between a thing you break and a thing you come back to, and why one of them is designed for a perfect week while the other is built for the week you're actually going to haveThe three anchors, and how to choose yours — one for your body, one for your space, one for you, plus the test each has to pass before it counts and why the third one is the one everybody drops first (and shouldn't)How to make a habit survive a bad week — why motivation always picks the wrong size, how to attach a new habit to something that already happens instead of to a time, and the bad-day version to write down now, while nothing has gone wrong yetThe one weekly check-in, and when to judge it — how much tracking is enough before it turns obsessive, the date to circle before you decide whether any of this worked, and the only question worth asking when you get there I am not a therapist or a life coach. Everything in this episode is just what I've observed, learned, and what's worked for me. I hope that it's helpful to you too, but please take what's useful and leave the rest. Sunday Obsession  Luv Aj Huggie Earrings  Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast To connect with Monti on Instagram, click HERETo follow Purfect Sunday on Instagram, click HERE Follow me on Substack HERETo check out my ShopMy, click HERETo check out my LTK, click HERETo check out my Amazon Storefront, click HERETo join the Purfect Sunday Newsletter HERE Now on YouTube and Spotify: Purfect Sunday — for those of you who'd rather watch. 🎧 Last week: The Fall Reset | What You Need to Audit Before You Can Lock In — the audit that makes the room. Start there if you haven't, because three anchors won't fit into a day that's already full. Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me 💛

    You Don't Need a New Personality | How to Do a September Reset Without Overhauling Your Life

  3. Aug 23

    21. The Fall Reset | What you Need to Audit Before You Can Lock In

    Every fall reset starts the same way — a new routine, a new planner, a fresh list of goals stacked on top of a life that's already completely full. And by mid-October, it's gone, every time. So try a different question this year: what would you have to take away before any of that could actually fit? In this episode, Monti makes the case that fall, not January, is the real window to lock in for the rest of the year — and that a reset only works if you subtract first. You'll get the one question that tells you whether anything in your life is still worth what it's costing you, a five-part audit that runs through your home, your calendar, your people, your attention, and the goal list nobody ever thinks to look at, and the move at the end that turns four ordinary months into the stretch where you finally finish something. In this episode of The Purfect Sunday Podcast: Why January is the worst time to set a goal — what really happens to all that New Year momentum somewhere around the first warm week, and why the window that opens as summer winds down is the one that keeps producing finished goals instead of abandoned onesEverything you own is charging you rent — the subscription nobody thinks of as a subscription, why the real cost of most things never shows up as hours anywhere on your calendar, and the single question to run every commitment through before you decide to keep itStop organizing and start subtracting — why bins, labels and matching containers quietly make the problem permanent, where to start so the momentum carries you into the harder rooms, and the three-category sort that makes your closet easy againThe recurring yes you never re-decided — how to spot the standing commitments that expired years ago, the honest reason canceling one feels like letting somebody down when nobody would even notice, and the invisible labor that never made it onto the calendar in the first placeTwo questions for the people in your rotation — how to tell which relationships you're actually choosing from the ones running purely on history, and how almost any of them can be adjusted quietly, with no confrontation and nobody having a crisis about itAbout forty things have permission to interrupt you — what constant notifications cost you beyond the interruption itself, why this was never a focus problem or a discipline problem, and the fix that takes about two minutes and no announcementThe one nobody ever audits — your goal list — why a long list is the most reliable way to guarantee none of it happens, what to cross off before anything else, and how to land on the single goal worth locking in on between now and December 31st Sunday Obsession  Sequin Supreme SPF 50 glow-boosting priming sunscreen Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast To connect with Monti on Instagram, click HERETo follow Purfect Sunday on Instagram, click HERE Follow me on Substack HERETo check out my ShopMy, click HERETo check out my LTK, click HERETo check out my Amazon Storefront, click HERETo join the Purfect Sunday Newsletter HEREExplore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me 💛

    21. The Fall Reset | What you Need to Audit Before You Can Lock In

  4. Aug 16

    Wrong Ruler | Why You Feel Behind in Life and How to Stop

    Feeling behind in life is almost universal among women, and yet nobody can ever say who set the deadline they think they missed. Ask the question out loud — who decided you were supposed to have the house, the relationship, the career, the savings number by a specific age? — and the whole thing starts to dissolve. In this episode, Monti makes the case that there's nothing wrong with your pace. You're just reading your life off a ruler somebody else built. You'll get the two words quietly turning everything you want into something you've already failed at, a single question that separates the goals that are actually yours from the ones you inherited, and a six-step reset for the vague, heavy feeling that you're not where you're supposed to be. Monti's not a therapist or a life coach — she's your Sunday friend. Take what's useful and leave the rest. In this episode of The Purfect Sunday Podcast: Who actually wrote the timeline you're being graded on — the four accidental sources your deadlines came from, why not one of them was built with your life in mind, and the question that makes a "should have by now" fall apart when you trace it backThe comparison trap is worse than you think — why you're not competing with one woman, but with a composite of several who don't exist as one person, and the reason there's someone out there convinced you're the one who has it togetherThe two most expensive words in your head — how "by now" quietly converts an open goal into a closed verdict, why you stop chasing things you've decided you already failed at, and the one-word swap that reopens the doorThe nobody-finds-out test — one question that tells you in about four seconds whether you actually want a thing or just want to stop being the woman who doesn't have it, and what to do with everything that doesn't survive itEverything the scoreboard has no column for — the enormous things you've already done that no timeline anywhere tracks, and why the years that look like nothing on paper are often the ones that built youWhy "late" isn't a real category — the closed loop where feeling behind becomes the actual reason you fall behind, and what changes about a woman once she stops checking her progress against everybody else'sThe six-step reset — from the ten-minute list to the social media audit to the two-word phrase that defuses the comparison in real time, while it's happening Sunday Obsession  Caffeine Solution and BIODANCE Hydrogel Eye Patches  Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast To connect with Monti on Instagram, click HERETo follow Purfect Sunday on Instagram, click HERE Follow me on Substack HERETo check out my ShopMy, click HERETo check out my LTK, click HERETo check out my Amazon Storefront, click HERETo join the Purfect Sunday Newsletter HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

    Wrong Ruler | Why You Feel Behind in Life and How to Stop

  5. Aug 9

    19. Don't Blink | How to End Your Summer With Zero Regrets

    When you imagine ending a summer with no regrets, what do you picture first — a calendar packed with trips and plans, or something a lot quieter than that? In this episode Monti is talking about why the busiest summers are so often the ones that leave you feeling like you missed it, and why end-of-summer regret has almost nothing to do with how much you actually did. You'll walk away with a ten-minute exercise for getting honest about what you'd really be sad to miss, the one move that turns a vague good intention into something that actually happens, and a way to close out the season that leaves you walking into fall feeling full instead of cheated. Monti's not a therapist or a life coach — she's your Sunday friend. Take what's useful and leave the rest. In this episode of The Purfect Sunday Podcast: Why a packed calendar was never the same thing as a good season — where end-of-summer regret actually comes from, and the reason the fullest summers can still leave you feeling strangely emptyThe comparison trap that ruins the summer you actually had — what it costs you to measure your real season against the version you've been scrolling past all July, and how to stop grieving a summer that was never yoursThe end-of-summer audit — a ten-minute exercise for getting clear on what you'd genuinely regret missing, why the list has to stay short to work at all, and how writing it down changes what happens nextWhy "someday" is the most expensive word in your calendar — how good intentions quietly expire without you ever noticing, and the single move that converts one of them into something real this weekThe free practice that protects you from regret better than any plan — why the days you'll wish you'd soaked up aren't the big ones, and what it takes to be present for the ordinary parts of a season while they're still happeningHow to close a season on purpose — the step almost nobody takes, why skipping it leaves you feeling like summer got taken from you, and three small ways to give it a real ending This Week's Self-Improvement Challenge:  Two small things. First, do your end-of-summer audit — ten minutes, one honest list of what you'd be sad to miss. Then take one thing off it and put it on the calendar this week. An actual day. An actual time. One list. One thing scheduled. That's how you stop the season from slipping away. Sunday Obsessions Only Human  Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life. Never miss an update: join the Purfect Sunday Newsletter HERE Follow me on Substack HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    19. Don't Blink | How to End Your Summer With Zero Regrets

  6. Aug 2

    18. Your Glow Up Was Never About Losing Weight

    When you picture a "glow up," what comes to mind first — a smaller body, or a smaller version of the life you're actually living right now? This week's episode makes the case that weight loss has been getting credit for something it was never actually doing, and breaks down what a glow up is really built from. You'll walk away with six specific, doable-today habits that build real presence and confidence — the kind people notice before your body has changed at all — plus the real reason wanting to lose weight and building your glow up right now aren't in competition with each other. I'm not a therapist or a life coach. I'm your Sunday friend. Take what's useful and leave the rest. In this episode of The Purfect Sunday Podcast:Why we think glowing requires shrinking first — the real reason before-and-after photos became the whole story of a "glow up," and what it quietly costs you every time you put your own glow up on hold until some future dateYou don't need to lose weight first to start your glow up — why wanting to lose weight is completely valid, and why the order we've put things in is what actually needs to change, not the goal itselfThe 6 real ingredients of a glow up — the specific, doable-today habits (skincare consistency, moving your body in a way you enjoy, dressing for today's body, posture, protecting your sleep, and daily follow-through) that build the presence and confidence people actually noticeThe real link between sleep and your goals — the hunger hormone science behind why a bad night's sleep leaves you hungrier the next day, and why sleep might be the most underrated tool in any body-related goalWanting your body to look different doesn't cancel any of this out — why a body goal and your glow up can run side by side instead of one waiting on the otherWhy this was never about willpower — the real difference between chasing a number on the scale and doing the internal work that actually determines how you feel once you get there This Week's Self-Improvement Challenge:  Pick just one of the six things talked about today and commit to it until it becomes habit— then pick another one until all six have become daily habits Sunday Obsessions MINI CAVATELLI CLUTCH BAG  Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life. Never miss an update: join the Purfect Sunday Newsletter HERE Follow me on Substack HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    18. Your Glow Up Was Never About Losing Weight

  7. Jul 26

    17. Romanticize Your Mornings: 6 Tiny Rituals That Will Make You Feel Like a Different Woman

    Mornings sound simple in theory. Wake up, get ready, get on with it. So why does the first hour so often start with the phone, scrolling, and a version of you that's already behind before you've even said good morning to yourself? This week, Monti is bringing back the slow morning. Not the 5 a.m. wake-up, not the soft girl, Pinterest-worthy aesthetic kind that makes half of us feel like we're failing before 7 a.m. — just six tiny rituals, none longer than a few minutes, built for women whose mornings actually involve kids, jobs, and zero spare hours. From protecting the first ten minutes from your phone to choosing a drink you actually sit with instead of gulping it on your way out the door, Monti makes the case that a rushed morning and an intentional one take the exact same number of minutes. Because the difference was never about time. It's about whether you showed up for your own morning before you let the world in.  No 5 a.m. alarm required. Just six small shifts, a little honesty about the mornings that don't go right, and a reminder that your first thirty minutes belong to you before they belong to anyone else. This Week's Self-Improvement Challenge:  Pick just one of the six rituals — whichever one actually excites you, not the one you think you "should" do — and do it every morning this week before you touch your phone. Sunday Obsessions Mojave Ghost Body Mist Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life. Never miss an update: join the Purfect Sunday Newsletter HERE Follow me on Substack HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    17. Romanticize Your Mornings: 6 Tiny Rituals That Will Make You Feel Like a Different Woman

  8. Jul 19

    16. The Art of the Solo Date (And Why You Should Stop Waiting for Company)

    How many things have you skipped — not because you couldn't do them alone, but because some part of you felt embarrassed to be seen out doing them by yourself? That restaurant, that movie, that class, that trip — the ones you keep waiting to do "when someone can come with."  In this episode, you'll learn why that mindset is quietly costing you experiences, people, and pieces of your own life, and why the solo date is one of the most underrated confidence-building tools available to you. You'll walk away with a clear reframe on what a solo date actually is, the psychology behind why we're embarrassed to be seen alone, the specific kind of self-trust a solo date builds that nothing else can, and a five-step plan for booking your first one this week. In this episode of The Purfect Sunday Podcast: What a solo date actually is (and isn't) — the difference between a fallback plan and a real, intentional decision, and why choosing your own company on purpose changes what the experience does for youWhy we wait for permission to live our own lives — the real root of solo-date anxiety, why it's about being witnessed rather than the activity itself, and everything you quietly lose every time you skip something out of embarrassmentThe confidence a solo date builds that nothing else can — why enjoying your own company is evidence, not just a nice feeling, and how it makes you your own steady, reliable planTreat yourself like someone you're trying to impress — why we'll dress up for a stranger before we'll dress up for ourselves, and how to raise your own standard for showing upHow to actually plan one this week — five practical steps: pick something that genuinely excites you, make it official, put your phone away, start small if you need to, and let the awkward first ten minutes pass This Week's Self-Improvement Challenge:  Plan one solo date this week. Pick something you've genuinely been wanting to do, put it on the calendar like it's a real plan, get dressed like you mean it — and go. It doesn't have to be big. It just has to be yours. Sunday Obsessions The Deodorant from Nécessaire  Loved This Episode? If you're enjoying the show, a 5-star rating and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life. Never miss an update: join the Purfect Sunday Newsletter HERE Follow me on Substack HERE To connect with Monti on Instagram, click HERE To follow Purfect Sunday on Instagram, click HERE  To check out my LTK, click HERE To check out my ShopMy, click HERE To check out my Amazon Storefront, click HERE Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

    16. The Art of the Solo Date (And Why You Should Stop Waiting for Company)
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About

The Purfect Sunday Podcast is a weekly self-improvement podcast for women who are done playing small and ready to become the main character of their own lives. I'm Monti — I'm not an expert. I'm a woman who pays attention. And what I keep noticing is that the thing standing between you and the life you want usually isn't the situation — it's the frame you're seeing it through. So that's what we do here. We change the frame. Every Sunday morning, I bring you a real story, a lesson I learned the hard way, and one thing you can actually take into your week. This is a self-improvement podcast for women who want real talk on confidence, mindset, self-respect, money, relationships, and the small daily habits that change how you show up in the world — no clinical language, no diagnosis, no hustle-culture grind. Here's what this show believes: no matter what hand life dealt you, it's yours to build from here. Every woman is capable of it. This isn't a podcast about unpacking what happened to you — it's a podcast about what you do next. Confidence without the credentials. Mindset without the therapy-speak. Self-improvement that actually feels like your friend telling you the truth on a Sunday morning. Mindset and looks both matter — and both are built the same way: one small, self-respecting choice at a time, until you're so in love with yourself and your life that nothing can disturb your peace. New episodes every Sunday morning. Settle in, hit subscribe, and get ready to become the main character of your own Sunday. — Monti

Information

  • Creator
    Monti Wheeler
  • Years Active
    2026
  • Episodes
    23
  • Rating
    Clean
  • Copyright
    © All rights reserved.
  • Show Website
    Purfect Sunday

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