Amelia and Fred sit down in the Design Your Days Studio for a warm, tea-filled morning chat about staying grounded through winter. Amelia shares her new seasonal goals — from Berlin baseball games to mindful routines — and dives deep into her Vitality goal from the Fred app: Meditate Regularly.

Step by step, she reflects on building calm, compassion, and consistency through meditation. It’s heartfelt, relaxed, and a reminder to design your days with a little more stillness this season.

What if setting just one small goal could change the way you live your entire week?

In this first episode of Design Your Days, Fred and Jessica dive into the surprising science of why goals matter and how they can transform not just what you do, but who you become.

You’ll hear Fred’s personal story of how one small decision helped him go from feeling stuck and out of balance to building a healthy, active lifestyle that lasts. Jessica shares her simple framework to make goal-setting easy and enjoyable.

💡 In this episode, you’ll learn:

• Why your brain loves goals (and how it rewards you for setting them)

• The difference between work goals and personal goals (and why it matters)

• How to break big goals into tiny, doable steps that actually stick

• A challenge for this month: finish one book — and their recommended pick is The Midnight Library

  
  

By the end of this episode, you’ll feel inspired, clear, and ready to take your first step toward designing days you love.

🎧 Listen now and design your days, your future self will thank you.