5 Minutes To A New You
Episodes
he Year Didn’t Break You - It Trained You
29 Dec 2025
Contributed by Lukas
What felt like pressure wasn’t punishment. It was preparation. This episode reframes the hard year as training for the strength you’re stepping in...
Merry Christmas! You’ve Earned a Moment to Celebrate Yourself
25 Dec 2025
Contributed by Lukas
This Christmas isn’t just about traditions or togetherness. It’s about you. You made it through another year, and that deserves recognition.
Not Every Holiday Feels Like Home
22 Dec 2025
Contributed by Lukas
The holidays aren’t warm for everyone, and that doesn’t mean something is wrong with you. This episode is for anyone navigating complicated feelin...
Give Thanks. Give Space. Keep Growing.
19 Dec 2025
Contributed by Lukas
Gratitude doesn’t mean overextending. This episode is a reminder that you can appreciate your life while still protecting your energy and continuing...
This Christmas, Protect Your Progress
15 Dec 2025
Contributed by Lukas
You’ve worked too hard this year to slip back into old patterns just because it’s the holidays. This episode is a reminder that your healing doesn...
Not Every Holiday Invite Deserves a "Yes"
12 Dec 2025
Contributed by Lukas
This season isn’t about being everywhere. It’s about honoring your energy. Not every invitation is meant for you, and that’s okay.
December Is for the Ones Choosing Quiet Wins
08 Dec 2025
Contributed by Lukas
Not all victories are loud. December belongs to the people choosing small, steady wins that rebuild their peace and identity.
You Don’t Need a Resolution — Just a Decision
05 Dec 2025
Contributed by Lukas
Forget the pressure to reinvent your whole life on January 1st. Change doesn’t begin with a resolution, it begins with a decision.
December Isn’t a Break — It’s a Mirror
01 Dec 2025
Contributed by Lukas
This month doesn’t just wrap up the year, it reveals it. In this episode, we explore how December quietly reflects everything you carried, ignored, ...
Don’t Let the Year End You
24 Nov 2025
Contributed by Lukas
The year isn’t over, and neither are you. This episode is your reminder that even in the final stretch, you still have the power to shift your momen...
November Isn’t Neutral, It’s Deciding
21 Nov 2025
Contributed by Lukas
November isn’t a pause. It’s a pivot. The choices you make now quietly shape who you’ll be by spring.
November Is for the Ones Rebuilding
17 Nov 2025
Contributed by Lukas
This month isn’t about shining, it’s about quietly becoming whole again. November belongs to the ones rebuilding themselves in silence: the tired,...
Stop Waiting for the New Year
14 Nov 2025
Contributed by Lukas
The clock won’t save you, action will. This episode is your wake-up call to stop waiting for the “perfect time” and start creating momentum now....
Don’t Gift-Wrap Your Burnout Again
12 Nov 2025
Contributed by Lukas
You’ve survived another year, you don’t need to survive the holidays too. This episode is your reminder to protect your peace like it’s part of ...
Live for Purpose, Not for Praise
15 Aug 2025
Contributed by Lukas
This one’s for anyone chasing applause and forgetting their why. If you’ve ever felt addicted to validation, likes, praise, approval, this episode...
There Is Power in Kindness
06 Aug 2025
Contributed by Lukas
Kindness isn’t weakness. It’s one of the strongest, most transformative forces you have, and it can change the way you see yourself, others, and t...
Be Yourself, They’re Already Taken!
29 Jul 2025
Contributed by Lukas
The most exhausting performance? Trying to be someone you're not. This episode is a reminder that your real power lies in your real self, not in the v...
This Is Your Time to Shine!
28 Jul 2025
Contributed by Lukas
You’ve waited long enough. This episode is your reminder that you don’t need permission to go all in on yourself. The light you’ve been waiting ...
Nothing Changes If You Don’t
25 Jul 2025
Contributed by Lukas
Waiting for a breakthrough? Sometimes the thing that needs to shift… is you. This episode is a wake-up call to stop waiting for the perfect time and...
You’ve Survived 100% of Your Worst Days
24 Jul 2025
Contributed by Lukas
When life hits hard, it’s easy to forget what you’ve already made it through. This episode is your reminder that you’re more resilient than you ...
Listen to This If You’re Stuck in a Loop
23 Jul 2025
Contributed by Lukas
Ever feel like you’re reliving the same day on repeat? Same habits, same doubts, same cycle that never quite ends? This episode is your mental reset...
Here’s the Truth No One Tells You About Growth…
22 Jul 2025
Contributed by Lukas
Growth isn’t always inspiring. It’s often messy, isolating, and filled with doubt. This episode unpacks what real transformation actually feels li...
This Is Your Rock Bottom Wake-Up Call
21 Jul 2025
Contributed by Lukas
Sometimes, the moment you fear the most, the breakdown, the disappointment, the rock bottom, is the exact moment that saves you. This episode isn’t ...
You’re One Decision Away From a Different Life
18 Jul 2025
Contributed by Lukas
You’re not stuck because your life is unchangeable. You’re stuck because you haven’t made the decision that changes it yet. In this episode, we ...
Delete the App. Take the Walk. Drink the Water.
17 Jul 2025
Contributed by Lukas
Sometimes, clarity starts with the smallest decision. This episode is about reclaiming control from digital chaos, returning to your body, and remembe...
Your Healing Won’t Look Like Theirs
16 Jul 2025
Contributed by Lukas
You’re not late, broken, or behind. You’re just healing in a way that doesn’t look like everyone else’s highlight reel. This episode is a remi...
Listen To This Before You Quit Again
15 Jul 2025
Contributed by Lukas
Before you give up, give yourself this moment. This episode is for anyone standing on the edge of quitting, not because you’re weak, but because it ...
Find Joy in the Little Things
14 Jul 2025
Contributed by Lukas
Joy doesn’t have to be loud or dramatic. Sometimes, it’s a quiet moment, a simple ritual, or a tiny win that reminds you life is still worth showi...
When Your Feelings Raid the Fridge
11 Jul 2025
Contributed by Lukas
Stress eating isn’t just about food. It’s about comfort, control, and emotional release. In this episode, we break down why we do it, and how to f...
They Don’t Have to Understand Your Growth
10 Jul 2025
Contributed by Lukas
Not everyone will get your evolution, and that’s okay. This episode is for anyone outgrowing the old version of themselves while surrounded by peopl...
The People Who Light You Up
09 Jul 2025
Contributed by Lukas
You don’t need a massive support system, just a few good souls who remind you that joy still exists. This episode is a reminder to notice them, appr...
The Real Flex? Inner Peace.
08 Jul 2025
Contributed by Lukas
In a world that rewards noise, chaos, and constant hustle, choosing calm is revolutionary. This episode explores how staying grounded, present, and em...
Still Breathing? You Still Got It!
07 Jul 2025
Contributed by Lukas
Everything can fall apart — and still, you can rebuild. As long as you’re here, it’s not over.
You’re Tired Because You’re Faking It
04 Jul 2025
Contributed by Lukas
This isn’t just exhaustion. It’s identity fatigue. If you’ve been performing a version of yourself you’ve already outgrown, this is your wake-...
When You’re Doing Everything Right… But Still Feel Stuck
03 Jul 2025
Contributed by Lukas
You’re reading the books, showing up, doing the “work”, so why does it still feel like you’re not growing? This episode is for the ones who fe...
What If Rock Bottom Was a Rebirth?
02 Jul 2025
Contributed by Lukas
We talk about “hitting rock bottom” like it’s the end. But what if it’s the beginning? This episode flips the narrative, because sometimes, br...
What If It’s Working… But You’re Not Happy?
01 Jul 2025
Contributed by Lukas
You reached the goal. Life “looks good.” But something feels off, and you’re not sure why. This episode is about that quiet inner tug that tells...
When Progress Looks Like Letting Go
30 Jun 2025
Contributed by Lukas
Sometimes growth isn’t about chasing harder — it’s about surrendering what’s no longer meant for you. This episode explores why walking away c...
You’re Allowed to Outgrow the Dream!
27 Jun 2025
Contributed by Lukas
That thing you once wanted? You’re allowed to want something else now. This episode is a permission slip to pivot, even when it confuses other peopl...
Don't Worry! Your Best Days Are Almost Here
26 Jun 2025
Contributed by Lukas
If it’s been heavy lately, this one’s for you. A reminder that you haven’t felt your best day yet — but it’s coming. And you’ve survived t...
Your Thoughts Are Loud, Not Always True
25 Jun 2025
Contributed by Lukas
Not every thought deserves your belief. In this episode, we break down how to stop letting negative self-talk steer your mindset, and how to come back...
Stay Kind Even When It's Hard
24 Jun 2025
Contributed by Lukas
Being a good person doesn’t mean being naive, it means choosing character over ego. This episode is a reminder that your kindness is strength, not w...
Do Your Best Wherever You Are
23 Jun 2025
Contributed by Lukas
No matter where you are, what season you’re in, or how far you feel from where you “should” be — your best still counts. In this episode, we e...
Control the Controllables Today!
20 Jun 2025
Contributed by Lukas
Most of your stress doesn’t come from what’s happening — it comes from trying to control what was never yours. This episode is your reminder to ...
You Don't Need a Sign. You Need to Decide!
19 Jun 2025
Contributed by Lukas
Still waiting for the “right time”? This episode flips the script. Clarity doesn’t come before action — it follows it. You don’t need anothe...
Mindset Is Everything
18 Jun 2025
Contributed by Lukas
Your mindset shapes how you show up — even more than motivation. In this episode, we break down how your inner voice, beliefs, and daily habits can ...
If You’re Overthinking Everything, Listen to This
17 Jun 2025
Contributed by Lukas
Overthinking isn’t a personality flaw, it’s anxiety in disguise. In this episode, we unpack why your brain loops through every possible outcome an...
Burnout Isn’t a Vibe. It’s a Warning Shot.
16 Jun 2025
Contributed by Lukas
Feeling tired no matter how much you sleep? This episode unpacks what burnout really is — and why your body often speaks before your mind catches up...
Stop Making Excuses for the Old You
13 Jun 2025
Contributed by Lukas
Change feels uncomfortable — especially when you’re outgrowing your old habits, patterns, and environments. This episode is your permission to sto...
A Year From Now, It Won’t Even Matter
12 Jun 2025
Contributed by Lukas
What if you stopped spiraling over things that won’t matter in a year? In this episode, we’ll help you break free from overthinking, zoom out, and...
You Don’t Need More Discipline, You Need Less Noise
11 Jun 2025
Contributed by Lukas
You’re not broken — you’re just surrounded by noise. This episode dives into why discipline is overrated, how distraction steals your energy, an...
Stop Wasting Energy on People Who Drain You
10 Jun 2025
Contributed by Lukas
Some people leave you feeling lighter. Others leave you feeling drained. This episode is about learning to protect your energy, set boundaries without...
Why You Can't Focus Anymore
09 Jun 2025
Contributed by Lukas
If your brain feels scattered 24/7, this episode is for you. We’ll break down why your focus is fading, how dopamine is being hijacked, and the smal...
Your Brain isn't Lazy, It's Overstimulated
06 Jun 2025
Contributed by Lukas
If you’ve been calling yourself “lazy,” it’s time to reframe. This episode unpacks decision fatigue, digital overwhelm, and why your brain isn...
Feeling Behind? Here's Why!
05 Jun 2025
Contributed by Lukas
If you’re stuck in comparison mode or constantly feeling like you’re not “far enough,” this one’s for you. Learn why burnout, urgency, and s...
This Morning Habit Changes Everything
04 Jun 2025
Contributed by Lukas
Stop letting your most focused hours go to waste. In this episode, you’ll learn how to front-load your priorities and use your brain’s peak energy...
Habit Stacking 101
03 Jun 2025
Contributed by Lukas
Want to build habits that actually stick? Stop starting from scratch. In this episode, learn how to pair new behaviors with existing ones using a tech...
Don’t Break the Chain
02 Jun 2025
Contributed by Lukas
Want habits that actually stick? In this episode, discover how tracking small daily wins can create powerful momentum. The “Don’t Break the Chain”...
The 2-Minute Rule
30 May 2025
Contributed by Lukas
Struggling to get started? This episode breaks down the 2-Minute Rule — a simple, science-backed trick to beat procrastination and create momentum. ...
Tiny Habits, Big Impact
29 May 2025
Contributed by Lukas
Real change doesn’t start with intensity, it starts with something so small it feels effortless. In this episode, discover how micro-habits can qui...
When Motivation Disappears — Do This Instead!
28 May 2025
Contributed by Lukas
Feeling stuck? This episode is your spark. When motivation disappears, momentum is your way forward. In just 5 minutes, learn how tiny actions can shi...
The Power of Showing Up
28 May 2025
Contributed by Lukas
You don’t need to crush it — you just need to show up. This episode is your reminder that progress isn’t about perfection. Even messy effort cou...