Planet Em

This episode is all about how to absolutely slay 2026, with a simple reflection + forecasting practice and a habit tracker that keeps you accountable. Em walks through the exact prompts she uses to reflect on the past year (biggest wins and what got her there, biggest “losses” and what led to them, and the people/habits that supplied her energy). Then she shows how to forecast the next 6 months: visualize what it feels like to be your best self, choose 1–5 priorities, and list the habits/behaviors that bring those goals and that “highest self” energy to life. She also breaks down why consistency isn’t doing the same thing every day, it’s what you do on average. Finally, Em explains her monthly habit tracking system (grid notebook or digital): write your habits across the top, track days 1–31 down the side, and check boxes as you go so the things that make you feel your best don’t “silently slip through the cracks.” The core idea: discipline and consistency create predictability, and predictability makes your brain feel safe which is regulation.

Em shares a real “identity upgrade” moment: going on Jay Shetty’s podcast was a dream, but it also scared her more than she expected. After filming, she felt the classic post-event spiral—overthinking what she said, second-guessing everything, and feeling like her performance wasn’t as good as everyone else said it was. From that, she breaks down what was actually happening in her brain and nervous system: stress distorts perception, fight-or-flight makes your mind scan for threats, and your experience of reality changes depending on your state. She also shares a simple reframe for the “I should’ve said this” feeling (planting seeds for the future), plus the difference between guilt and shame—and why making things “about you” can turn a moment into an identity label. To help you apply it, Em lays out her 5-step upgrade formula: do the hard thing (even messy), extract the lessons before the results, regulate your nervous system, reenter with appreciation, and anchor in the new identity. It’s a practical playbook for interviews, big conversations, speaking moments, or anything that scares you—so you don’t just survive it, you actually level up from it

In this episode of Planet Em, Emily breaks down the visualization methods that actually create real results not the fluffy “picture it and hope” version. She explains why your brain can’t fully tell the difference between imagined experience and real experience, and how that’s exactly why visualization can rewire your identity, shift your baseline mood, and change how you show up day to day. Emily walks through three specific visualization approaches: visualizing your goals with your full body and emotions, using visualization to train resilience by rehearsing hard moments before they happen, and using a “future self” style practice to shift your self-concept. The focus is on training the feeling and the state first, because your actions and outcomes follow that. If you’ve been stuck in the same patterns, defaulting back to the same version of you, or feeling like motivation comes and goes, this episode gives you a practical way to retrain your brain so your focus, confidence, and choices start matching the life you keep saying you want.

In this episode of Planet Em, Emily McDonald (Em on the Brain) shares The 10 Laws of Emism — the principles she lives by to stay grounded, aligned, and intentional. These aren’t strict “rules to follow perfectly.” They’re a framework: take what resonates, leave what doesn’t, and use them to build a life that feels authentic and sustainable. Emily covers identity, intuition, belief rewiring, energy protection, divine timing, and what it actually looks like to live as a higher version of yourself without slipping into perfectionism. Chapters 00:00 Intro 04:28 #1 Take what resonates (leave what doesn’t) 08:07 #2 Never betray yourself for validation 11:25 #3 Live as the highest version of you 13:01 #4 Build identity from intuition, not imitation 14:27 #5 Treat beliefs like upgradable software 17:47 #6 Romanticize your own experience 20:42 #7 Protect your energy (because it matters) 24:55 #8 Trust divine timing + take aligned action 27:13 #9 Don’t fear being misunderstood 29:31 #10 Remember: you are the lightning bolt 33:10 Wrap up Instagram: https://www.instagram.com/planetempodcast?igsh=NDYwZmtrZzRveHQz TikTok: https://www.tiktok.com/@planetempod Spotify: https://open.spotify.com/show/1KV6h0wWN1Jh9t6qUPYIuQ Apple Podcasts: https://podcasts.apple.com/us/podcast/planet-em/id1852168666 

In this episode of Planet Em, Emily breaks down why so many people struggle with focus, attention, and concentration — and why it’s not a willpower problem. She explains how focus is actually a nervous system state, and why chronic stress, overstimulation, anxiety, and constant dopamine hits make deep focus nearly impossible. Emily walks through how your brain prioritizes safety over productivity, why a dysregulated nervous system keeps you scanning for threats instead of locking in, and how modern environments train your brain to stay distracted. She also explains the role of dopamine, attention switching, and why multitasking fragments your ability to concentrate. The episode closes with practical ways to rebuild focus by regulating your nervous system, reducing stimulation, and creating internal safety so your brain can sustain attention again. Instagram: https://www.instagram.com/planetempodcast?igsh=NDYwZmtrZzRveHQz TikTok: https://www.tiktok.com/@planetempod Spotify: https://open.spotify.com/show/1KV6h0wWN1Jh9t6qUPYIuQ Apple Podcasts: https://podcasts.apple.com/us/podcast/planet-em/id1852168666