Unwritten Potential

Noemie Mooney

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HEALTH & FITNESS
UPDATED WEEKLY

Fed up with wellness that makes life MORE stressful? Me too! Join me as I help you design a life you're obsessed with (without the guru BS, toxic wellness, or cult of hustle). Evidence-based tools that work in real, messy life. Compassion over shame. Experiments over perfection. Ready? Let's go! ⚡️ www.unwrittenpotential.com

5D AGO

You're Ready. Or Are You?

I spent two years wanting to stop drinking before I actually stopped. Turns out, wanting to change and being ready to change aren’t the same thing, and that distinction would’ve saved me years of shame spirals. In this episode, I’m breaking down the six stages of change, why you’re probably using the wrong approach for the stage you’re actually in, and what to do instead. In this episode: * Why wanting to change and being ready to change are completely different things * The six stages of behaviour change (and how to spot which one you’re actually in) * Why 80% of people relapse at least once, and why that’s normal, not failure * What to do at each stage, from contemplation to maintenance * A simple readiness exercise that cuts right through the b******t Timestamps: * [00:00] Cold open: “I spent two years wanting to stop drinking...” * [01:30] Life update from Salvador, Brazil * [02:30] The Transtheoretical Model of Behaviour Change, explained * [04:30] The six stages of change * [06:30] Why I kept designing plans for someone in action when I was still in contemplation * [08:00] What to actually do at each stage * [10:00] Weekly experiment: rate your readiness 1–10 * [12:00] Bottom line Mentioned in this episode: * Prochaska & DiClemente: Transtheoretical Model of Behaviour Change (Stages of Change) Your experiment for this week: Pick one habit you’ve been trying to build or break. Rate your readiness to change it right now, 1 to 10. Then ask yourself: why didn’t I say a lower number? That answer is the part of you that wants this. Finally, ask: what would need to be true for me to be just one number higher? That’s your next step. Not the whole plan. Just the next step. “I kept designing plans for someone in action, but really I was someone in contemplation. No wonder nothing worked.” If this one hit home, share it with someone who’s been stuck in that start-stop cycle. They’re probably not lazy. They’re probably just in the wrong stage. Tell me: which stage are you actually in right now? I genuinely want to know. 💛 Noemie X This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

12 min
JAN 27

Why Doing Less Is Your 2026 Power Move

SHOW NOTES Why Doing Less Is Your 2026 Power Move It’s still only January and already there’s just... so much. So much content, so much news, so many opinions and notifications demanding your attention. You’re a normal human trying to process an inhuman amount of input. And it’s exhausting. In this episode, I’m sharing why making space is the most underrated skill for 2026, and why no productivity hack, app, or morning routine is going to save you from overwhelm. I’ll tell you about my own years of failed habits, the question that finally changed everything for me, and why subtraction before addition is the real power move this year. In this episode: * Why overwhelm isn’t a personal failing. It’s a business model designed to keep you hooked * The question I stopped asking (and the one I started asking instead) * What actually shifted when I made room in my life, my calendar, and my head * How to start subtracting without blowing up your entire life * Your experiment for this week: one small thing to let go of Connect with me: If this episode resonated, share it with someone who needs to hear it. And if you’re loving the podcast, a rating or review helps more people find us. With love,Noemie x This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

8 min
JAN 20

What If Consistency Wasn’t About Trying Harder?

What if consistency wasn’t about trying harder? This episode came from a very real place. I’m recording it from Brazil, a month into a year of travel, with my once-solid routines completely blown up. And it reminded me of something I teach all the time, but still needed to relearn the hard way. The people we admire for being “consistent” aren’t stronger, more disciplined, or better humans. They’re living in environments that quietly support the behaviour they want. In this episode, we talk about: * Why willpower is unreliable, especially when you’re tired or stressed * What research actually shows about self-control and temptation * How your environment shapes your habits more than motivation ever will * Why discipline is a backup generator, not a long-term strategy * How to redesign your setup so consistency becomes easier, not harder This isn’t about fixing yourself. It’s about noticing what’s working against you, and changing that instead. An experiment for this week Pick one habit you’ve been struggling with and ask:What’s one thing in my environment making this harder than it needs to be? Not your mindset. Not your motivation. Your setup. Make one small tweak and see what changes. Next week, we’ll talk about why “starting over” keeps failing, and what a real reset actually looks like. If this resonated, feel free to share it with someone who’s been beating themselves up about consistency lately. And if you’re not subscribed to Unwritten Potential yet, you can do that right here on Substack. Much love,Noemie x Every week I help 1500+ burned-out humans build sustainable habits for real, messy life. No toxic wellness. No hustle culture. No BS. ⚡️Let's goooo! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

12 min
JAN 13

Already Feeling Behind? Good.

Are you already feeling behind this January? Everyone’s posting their big 2026 goals while you’re just trying to get through the week. Here’s the truth: that voice telling you to do more isn’t telling you the truth. And I have evidence. In this episode, I’m sharing why rest isn’t the obstacle to a good year – it’s the foundation. If you’re tired of the “new year, new you” pressure and want to start 2026 with intention instead of intensity, this one’s for you. The 21-Day Habit Myth (And Why You’re Not Behind) That whole “21 days to build a habit” thing? Complete b******t. It was made up by a plastic surgeon in the 1960s watching people adjust to their new noses. Real research says habits take two to three months minimum. So if you started something on January 1st and you’re already wobbling, you’re not failing. You’re on a completely normal human timeline. Give yourself until March. Why Self-Compassion Beats Self-Criticism When you mess up, that inner drill sergeant doesn’t help – it paralyses you. Research shows being kind to yourself after a slip makes you MORE likely to try again. Self-criticism? It’s sabotage disguised as discipline. Next time you fall off the wagon, ask yourself: what would I say to a friend right now? Then say that to yourself. Design for Actual You, Not Fantasy You Big January goals fail because they’re designed for the version of you who wakes at 5am and never has a s**t day. But that’s not who’s doing the thing. Start embarrassingly small – floss one tooth, not your whole mouth. And before asking “what should I add?”, try “what do I need to stop?” Most habits don’t fail because we lack discipline. They fail because we’re trying to add them to a life that’s already full. Three Key Takeaways 1️⃣ Habits take 2-3 months, not 21 days. Stop checking in after three weeks wondering why it’s not automatic. Give yourself until spring. 2️⃣ Compassion keeps you in the game. What actually matters isn’t never messing up – it’s knowing how to come back without starting over. 3️⃣ You don’t need to try harder this year. You need to make space first. Subtraction before addition. Clear the noise before you add more sound. Join the Movement! If you enjoyed this episode, you’re going to love my newsletter! I dive deeper into these topics and share exclusive tools, guides, and behind-the-scenes insights that I don’t share anywhere else. It’s like getting your own coach in your inbox every week. Subscribe at www.unwrittenpotential.com to join 1,500+ people to get unstuck, grow and unleash your Unwritten Potential! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

11 min
12/12/2025

Finish the Year Steady, Not Strong

Ever feel pressured to “finish the year strong” while you’re already running on empty? In this episode, I’m challenging that narrative and sharing why finishing steady might be exactly what you need this December. Join 900+ readers getting the 5-min newsletter to design a life that actually feels good Why “Finish Steady” Beats “Finish Strong” Here’s what I’ve noticed: December naturally invites us to slow down. It’s quieter, more reflective. Yet everywhere we look, we’re told to push harder, hustle more, squeeze out every last drop of productivity before the holidays. But what if that approach is working against you? Instead of fighting December’s natural rhythm, what if you worked with it? There’s no prize for sprinting across December 31st, and there’s definitely no gold star for ending the year exhausted. The Problem with Most Year-End Reflection Guides Most self-reflection journals get it wrong. They jump straight to goal setting, more intentions, more habits, more things on your already overflowing list. It feels productive, but here’s the truth: you cannot pour into a cup that’s already full. You just make a mess. Most of us don’t need more goals. We need less. Less noise, less obligations, less of the stuff that’s quietly making everything harder. A Different Approach: Subtraction Before Addition That’s why I created “Clear the Noise,” a free year-end reflection guide built on a simple philosophy: subtraction before addition. It walks you through four parts: discovering what actually worked this year (not what looked good on LinkedIn, but what genuinely felt good), identifying what’s draining you, deciding what needs to go, and only then designing what’s next. The whole thing takes about 20 minutes over a cuppa, and it’s designed for the real you, not some fantasy version who wakes at 5am and meal preps every Sunday. Three Key Takeaways 1️⃣ You have permission to finish steady. If sprinting feels wrong right now, trust that. Your energy levels are valid. 2️⃣ Clear before you add. Before setting new goals, declutter what’s no longer serving you. Make space first. 3️⃣ Reflection is about noticing, not fixing. The person you are today is different from who you were 12 months ago, and that matters, even if no one else sees it. Resources Mentioned Clear the Noise Guide – Free year-end reflection guide with 12 questions across 4 sections. ➡️ Grab it at unwritten.coach/reflect Join the Movement! If you enjoyed this episode, you’re going to love my newsletter! I dive deeper into these topics and share exclusive tools, guides, and behind-the-scenes insights that I don’t share anywhere else. It’s like getting your own coach in your inbox every week. Subscribe at www.unwrittenpotential.com to join our community to get unstuck, grow and unleash your Unwritten Potential! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

7 min
12/06/2025

The Wellness Trends I'm Leaving Behind in 2025

Before we begin: if you’re already nodding along to the title, I’m launching something for people who are done with New Year resolutions but want to start the year with energy, clarity and momentum! The Anti-Resolution Reset drops January 1st and pre-orders are open now at 50% off, only $48 bucks. Grab your spot here or keep reading and I’ll tell you more at the end :) I’m tired of being told I need to wake up at 4am to be successful, tired of watching influencers turn self-care into a competitive sport, and tired of feeling like I’m never quite doing wellness “right.” If you’ve ever felt the same, this episode is for you. The 5am Morning Routine Myth Here’s the truth nobody wants to admit: there’s zero evidence that waking up at 5am makes you more successful. What there IS evidence for? Consistent sleep. I tried the 5am club two years ago and it wrecked me. Real me wakes up at 6:30am, slurps a protein shake on my way to the gym, and meditates for about three breaths when I remember. It’s not filmable, but it’s sustainable. Your morning routine should serve your life, not become your whole personality. Performative Wellness and Diet Culture’s Sneaky Rebrand Whether it’s the “That Girl” aesthetic with matching workout sets and oat milk lattes, or men going “monk mode” with cold plunges for the gram, it’s the same performance. And wellness perfectionism has a shadow side: the guilt when you skip meditation, the shame when you break your fast early. As an elder millennial who survived peak 90s diet culture, I’m calling it out. Diet culture didn’t die. It just got a makeover. Now it’s “clean eating,” “gut resets,” and “reducing inflammation.” No thanks. The Supplement Theatre and Anti-Science Rabbit Holes Before you biohack your way through 20 pills a day, start with the basics. The evidence-based longevity strategies are painfully boring: sleep, vegetables, movement, water, and friends. That’s literally the list. And those anti-science wellness rabbit holes? They prey on people who feel abandoned by traditional medicine, then sell them $500 supplement protocols. Critical thinking IS wellness. Three Key Takeaways 1️⃣ Your morning routine should fit YOUR life. Stop building habits for a fantasy version of yourself. What actually works for the real you, with your real constraints? 2️⃣ Real self-care is boring, and that’s okay. Going to bed on time, saying no, eating the carbs. The stuff nobody films because it’s dull is often exactly what you need. 3️⃣ You already have the answers. That pressure you’re feeling? That’s marketing, not reality. Trust the wisdom you already have. You’re the author of your own story. Resources Mentioned * The Anti-Resolution Reset — My answer for anyone tired of the January goal-crash cycle. Clarity before goals, subtraction before addition. Visit unwritten.coach/reset for more details. ⚡️ Pre-order here, 50% off until January 1st! * Full deep-dive article — Available at unwrittenpotential.com Join the Movement! If you enjoyed this episode, you’re going to love my newsletter! I dive deeper into these topics and share exclusive tools, guides, and behind-the-scenes insights that I don’t share anywhere else. It’s like getting your own coach in your inbox every week. Subscribe at www.unwrittenpotential.com to join our community to get unstuck, grow and unleash your Unwritten Potential! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

15 min
11/26/2025

3 Ways to Do Gratitude That Don't Suck

If gratitude journaling has ever felt like a chore, this episode is for you. I’m breaking down why traditional gratitude practices stop working and sharing three evidence-based alternatives that actually boost your wellbeing without the toxic positivity. Why Gratitude Journaling Stops Working I used to do daily gratitude journaling. At first it worked. Then it became another box to tick. Same things on autopilot every morning. Generic. Meaningless. The ritual was there but the attention wasn’t. Sound familiar? Turns out there’s a reason for this. Our brains adapt to good things and stop noticing them (it’s called hedonic adaptation). That’s why “grateful for my health, my family, my home” feels empty after a couple of weeks. Add in the guilt spiral of feeling bad about not feeling grateful, and traditional gratitude practices can actually backfire. 3 Gratitude Practices That Actually Work The research points to three approaches that don’t suck. First, less is more. Weekly gratitude practice beats daily. Specificity beats quantity. One deeply noticed moment is more powerful than a generic list. Second, subtract don’t add. Mentally imagining your life without something (the George Bailey effect) sparks more genuine gratitude than simply listing what you have. Third, express don’t just list. Gratitude letters and conversations have stronger effects on wellbeing than private journaling. A thank-you text counts. Key Takeaways 1️⃣ If gratitude journaling feels like a chore, try doing it less but meaning it more. Weekly beats daily. 2️⃣ Instead of listing what you’re grateful for, imagine your life without it. This cuts through hedonic adaptation. 3️⃣ Let gratitude out of your notebook. Tell someone exactly what they did and why it mattered. Join 500+ readers getting my free, 5-min newsletter to design a life that actually feels good. Subscribe at https://go.unwritten.coach/newsletter This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

10 min
11/19/2025

How to Not Abandon Yourself This December

In this episode, I’m getting real about why December feels so much harder than it should. I break down the biology behind holiday burnout, why we keep making the same mistakes every year, and how to get through the season without completely abandoning yourself in the process. No toxic positivity, no unrealistic advice, just honest talk about navigating family stress, overspending, drinking culture, and the pressure to be “festive” when your nervous system is already depleted. Key Takeaways * December is biologically harder. Your serotonin drops with the daylight, your circadian rhythm gets scrambled, and you’re expected to do MORE right when your baseline capacity is lowest. Understanding this helps you stop blaming yourself for struggling. * You’re solving emotional problems with behavioural solutions. Overspending isn’t really about gifts; it’s about proving you’re enough. That extra drink isn’t about celebration; it’s about tolerating uncomfortable situations. The real work is noticing what you’re actually trying to avoid. * Every choice either maintains or erodes your baseline. You don’t need to be perfect or opt out of everything. You just need to pay attention to whether each decision is keeping you intact or pushing you further into deficit. The version of you that shows up in January is a direct result of how much you abandon yourself in December. What’s Next: Ready to Start 2026 Differently? Join 500+ readers getting my free, 5-min newsletter to design a life that actually feels good! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.unwrittenpotential.com

9 min

Fed up with wellness that makes life MORE stressful? Me too! Join me as I help you design a life you're obsessed with (without the guru BS, toxic wellness, or cult of hustle). Evidence-based tools that work in real, messy life. Compassion over shame. Experiments over perfection. Ready? Let's go! ⚡️ www.unwrittenpotential.com

Creator

Noemie Mooney
Years Active

2025 - 2026
Episodes

35
Rating

Explicit
Copyright

© Noemie Mooney
Show Website

Unwritten Potential