This week on RiseR Wellbeing with Andover Radio, we’re moving from road rage to something a little closer to home: the sneaky habits that quietly shape our days (and sometimes sabotage our best intentions).

To bring this to life, I share a light-hearted, fictional story about a friend we’ll call Deborah. Every morning, Deborah promised herself she’d get up on time… and every morning, the snooze button whispered sweet nothings in her ear. Three taps later, she was deep in negotiations with herself: “Just five more minutes…”
We’ve all been there... not because we’re lazy, but because habits are powerful little creatures.

They run on autopilot, influencing not just our actions but our confidence, too.

In this episode, we explore how small choices reinforce bigger patterns, and how one tiny shift can rewrite the whole behaviour loop.

You’ll also learn this week’s wellbeing tool:

The One-Minute Momentum Move
A simple, doable habit reset that works because it’s too small for your brain to argue with.

Whether it’s getting out of bed, avoiding stress-snacking, exercising, or putting your phone down... one minute is enough to create momentum.

Real change doesn’t demand perfection… just a tiny commitment repeated with kindness.

Simple actions. Tiny shifts. Big changes over time.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re leaving the kitchen behind (goodbye, emotional chocolate!) and taking our wellbeing tools on the road... literally.

After exploring emotional eating last week, today we’re looking at something just as common: those fiery reactions that pop up in traffic.

In this episode, I share a playful, fictional scenario to illustrate how quickly even the calmest person can transform into a full-blown Angry Bird when another driver cuts them off.

It’s a fun, relatable way to highlight how stress, tension, and automatic reactions show up in our body long before we realise what’s happened.

We then explore a simple reframing technique that helps you pause, breathe, and shift perspective before the inner volcano erupts. Because sometimes that driver isn’t evil, careless, or out to get you… sometimes they’re just having a bad day (or racing to the nearest toilet).

If you’ve ever surprised yourself with how quickly you go from zen to ZAP, this episode will give you a grounded, humorous way to reset and travel through life with a little more ease.

Light moments. Helpful shifts. Real wellbeing.
Rise to Your Best Self with me, Alina Holanda.

This week on RiseR Wellbeing with Andover Radio, we’re diving into a topic that many of us know far too well… emotional eating. Last time, we explored how naming your emotions can keep you grounded when they start breathing fire.
Today, we’re taking that one step further... into the land of cravings, comfort snacks, and the mysterious way chocolate can suddenly feel like it has a personality.

In this episode, I use a playful fictional story (based on experiences most of us can relate to!) to shine a light on why we sometimes reach for food when we’re not actually hungry. It’s a fun, honest way to explore what’s really going on beneath those “snack attacks” and why willpower isn’t the enemy but overwhelm is.

We’ll look at a simple check-in that helps you understand whether you’re truly hungry… or just emotionally peckish, tired, bored, or in need of a moment of kindness.

If you’ve ever found yourself holding an empty wrapper and wondering how it happened, this one’s for you.

Real tools. Gentle awareness. Everyday wellbeing.
Rise to Your Best Self with me, Alina Holanda.