Week two of the Stay at the Top Summer Reset series is about lifting your head up and looking forward.

In this episode, I share why holidays and downtime are often overlooked as one of the most powerful opportunities to build new habits. Not because life is perfectly structured, but because there is finally space. Less pressure. More capacity to think, reflect and experiment.

This conversation is especially relevant if the year has felt reactive, fast paced or like you have been running just to keep up. When you are constantly firefighting, meaningful change feels almost impossible. This episode is designed to help you step out of survival mode and into a more proactive way of operating for the season ahead.

Rather than overhauling your life or adding more to your plate, I introduce three simple questions that help you recalibrate and get clear on how you want to show up in 2026.

In this episode, I cover:

- Why holidays can be a powerful runway rather than a pause

- The cost of living in reactive mode for too long

- Why overhauling everything at once rarely works

- The role of identity in sustainable behaviour change

- How to use reflection to get ahead before January begins

- The importance of progress over perfection

- Why capacity and context matter when changing habits

- How to start embedding habits now rather than waiting for the new year

Key Quotes:

“You do not need a new version of yourself. You need to recalibrate.”

“Clarity beats complexity.”

“Reflection is how you move from reactive to intentional.”

“The goal is not perfection. It is alignment.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

This time of year can feel full. Busy. And for many people, quietly overwhelming.

Instead of taking my usual break, I created a special Summer Reset mini series to support you through the festive season, not add to it. Each week, same time, same place, I will be sharing a short episode with one simple tool, tip or tactic to help you reset and stay grounded heading into 2026.

In Week 1, I introduce what I call the One Day Method. A mindset reframe designed to help you enjoy the celebrations without letting one day snowball into a week or a month that leaves you feeling flat, disconnected or frustrated with yourself.

This episode is a reminder that one day is just that. One day. It does not undo the foundations you have built. The challenge only comes when one day turns into many.

If you have been feeling exhausted, overcommitted or tempted to put everything in the “future me problem” bucket, this episode will help you take the pressure off and return to what supports you most.

In this episode, I cover:

- Why the festive season can feel stressful when it comes to health and habits

- The all or nothing mindset that shows up at this time of year

- How the One Day Method works

- Why one day does not undo progress

- How energy, sleep and routines slip when one day becomes a week

- How this reframe applies beyond Christmas Day

- The importance of returning to semi regular programming

- How this episode pairs with Season 4 Episode 14

- Your simple job for the week ahead

Key Quotes:

“One day is one day. It will not undo the foundations.”

“The challenge is when one day becomes a week, and then a month.”

“This is about enjoying the day fully and then returning to what supports you.”

“You do not need to wait for January to reset.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.

If you have been running hard all year and have not yet stopped long enough to feel it, this episode is your invitation to pause.

In this episode of Stay at the Top, I share the exact end of year reflection framework I use personally and professionally to recalibrate before a new season begins. This year has been a completely new chapter for me, navigating early motherhood, returning to work sooner than planned, and operating without the usual rhythms that normally keep me grounded.

Rather than viewing the gaps as failure, I am choosing to view them as data. This episode is an honest reflection on what worked, what did not, and what needs to evolve. I walk you through the Stop, Start, Keep framework and give you real examples from my own life to help prompt your own reflection.

High performance is not full throttle all of the time. The people who sustain success are the ones who pause to review, reflect and recalibrate. This episode is your tool to do exactly that.

In this episode, I cover:

- Why reflection is a core performance skill, not a soft one

- How the Stop, Start, Keep framework works

- Why pushing harder is not always the answer

- What I am stopping in 2026 and why

- What I am starting again after drifting from it

- The habits I am keeping as non negotiables

- How motherhood reshaped my routines, energy and capacity

- The importance of cadence beyond daily habits

- Why recalibration matters more than reinvention

- How to run your own personal and professional reset

Key Quotes:

“High performance is not full throttle all of the time.”

“Reflection sharpens decision making.”

“You do not need reinvention. You need recalibration.”

Take the High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaking/

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

Want to contact me directly?

Email Jess@JessicaSpendlove.com

Hosted on Acast. See acast.com/privacy for more information.