About Fridays Off Forever: The 4-Day Workweek Podcast for Solopreneurs
Does your business feel like the freedom you thought it would or more like a kettlebell around your neck?
Fridays Off Forever is the podcast for 1-person business owners deep in the trenches of exhaustion, wondering when that magic day is going to come when it all feels easier.
If you're a solo business owner feeling frantic, frazzled and seriously needing a change, this podcast is for you pal!
Join your host Rosie Bans every week for straight-talking, practical advice on how to work less whilst without sacrificing income or growth.
We get into the mindset, systems, boundaries, and the permission you need to reduce your hours and make the move to a 4-day work week so you can have more breathing space, time and LIFE around your business.
You can work less and still grow a business that gives you the lifestyle you've been dreaming of.
Want a 4-day work week without taking an income hit, or stressing yourself out? Welcome to Part 1 of my 4-part mini workshop series 🌟the Solopreneur 4-Day Week Roadmap. 🌟
Dear 1-person business owner... you KNOW you're working far too much and it's unsustainable.
The roadmap has four stages (de-hustle, align, redesign, streamline), and this is stage one: the mindset shift. We’re loosening hustle culture’s grip, questioning what “lazy” really means, and getting you genuinely on board with working less. Grab a notebook, there are three exercises to do along the way.
🎁 Want the free personalised roadmap? Answer 8 quick questions and find out which stage you’re at and what to do next: https://quiz.fridaysoffforever.com
In this episode you’ll:
Choose your 4-day week launch date
Use the 20% rule
Do a 10-minute free-write on “what scares me most about a 4-day week”
Sort whose fears you’re actually carrying around with you
Set one boundary this week
Hey, I'm Rosie, nice to meet you!
I'm the host of Fridays Off Forever but before that I spent 16 years building businesses, starting as a professional pianist, vocalist and songwriter, where my job and my identity were basically the same thing. I had zero boundaries, zero systems and burned out haaaard. Moving to a 4-day week changed everything, and now I help other overworked business owners do the same through this channel, my podcast, workshops and my signature 90-day program Fridays Off Forever.
Thinking about a 4-day week?
I help exhausted solopreneurs and small businesses get outrageously focused and organised so they can move to a 4-day work week without losing income. A thriving, profitable business AND more time for you is more than possible. Get in touch via DM on Instagram and let’s chat! instagram.com/rosiebans
5 Nov 2026
I fixed my business and got my life back
FREEBIE The Anti-Hustle Starter Pack (https://rosiebans.myflodesk.com/tool-kit)
5 simple tools to help you get organised, work out what's actually worth your time, and take the first step towards working less in your 1-person business (without losing revenue). Completely free.
Stable revenue, clients coming in, and you're still working flat out? This episode shows you how to fix your stressful one-person business without working any harder, using a simple 3-step exercise called the Cut It List.
If your business is already stable, the problem usually isn't more money.
It's being so deep in the weeds that you've got no energy or perspective to step back and look up. I was working seven days a week and feeling it in every part of my life when I worked this out.
In this episode:
- The Cut List: list everything you think generates revenue, work out the ROI of each activity, reorder by ROI and cut the stragglers
- Examples of what to ditch (the free community that eats five hours a week, the blog that isn't generating revenue)
- Why the time you save should go back into your life, not back into your business
- How to lower your stress and raise your creativity as a solopreneur
Instagram: @rosiebans
IN THIS EPISODE: one-person business, 1-person business, solopreneur, freelancer, 4 day work week, four day work week, work-life balance, time management, business audit, reduce stress, work less, ROI, streamline your business
2 Nov 2026
5 tiny habits that made work-life balance easy
FREEBIE: The Anti-Hustle Starter Pack - 5 simple FREE tools to help you get organised, work out what's actually worth your time, and take the first step towards working less in your 1-person business (without losing revenue). Completely free.
Most one-person business owners assume the way to better work-life balance is to work harder. This episode flips that on its head with 5 micro habits that make a four-day work week a lot lot easier.
After 16 years of being self-employed, 6 of them running online businesses and 2 helping solopreneurs move to a four-day week, I've picked up some tiny habits that make a huge difference. No hacks, no secret formulas.
Instagram: @rosiebans
THIS EPISODE IS ABOUT: one-person business, 1-person business, solopreneur, freelancer, 4 day work week, four day work week, work-life balance, time management, productivity, shutdown routine, time blocking, avoid burnout, work less, systems and processes
27 Oct 2026
5 Steps To Anxiety-Free Time Off When You ARE the Business
FREE LIVE WORKSHOP: Take Fridays Off Forever, Thursday 29 October, 10am UK.
I'm teaching the four-part strategy I use to move my clients' one-person businesses to a four-day work week before 2027, without taking a pay cut. Sign up and you'll also get my free 4-Day Work Week Starter Pack.
Grab a free ticket: https://fridaysoffforever.com/workshop-oct-26
Not sure you can move your one-person business to a four-day work week? Take the quiz to find out what's blocking you: https://fridaysoffforever.com/quiz
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Do you take your laptop on holiday "just in case"? Do your evenings and weekends belong to your business? That was me, working six days a week in the online business I started for freedom.
In this episode I explain why work-life balance doesn't work for one-person business owners, and how work-life alignment, built around a four-day work week, gave me my life back without losing income.
I walk you through the steps I took to work less in my online business:
- planning your three-day weekends, so time off feels exciting, not scary
- getting clear on your vision for your life and your business
- putting your plans through a reality filter so you work at a natural pace
- auditing and streamlining your business systems
- checking your pricing so working fewer hours doesn't mean earning less
- choosing a non-negotiable day off
If you're a burnt-out, overworked solopreneur, you don't have to wait until you hit the wall. You can start today.
JOIN THE COMMUNITY
My free email community for 1-person online business owners who are done with the grind: https://rosiebans.myflodesk.com/sign-up
RECLAIM
My 1:1 coaching programme for established, 1-person online business owners ready to redesign their business around a four-day work week.
SAY HI
Instagram: @rosiebans
If this resonated, leave a rating or review and share it with a business pal who needs a day off. See you in the next one. Cheerio!
22 Oct 2026
I Shut Down My Successful Online Business to Start Over
PALS! Exciting news! I'm running a FREE LIVE WORKSHOP: Take Fridays Off Forever on Thursday 29 October, 10am UK.
I'm teaching the four-part strategy I use to move my clients' one-person businesses to a four-day work week before 2027, without taking a pay cut. You'll also get my free 4-Day Work Week Starter Pack as a wee gift for signing up.
Grab a free ticket: https://fridaysoffforever.com/workshop-oct-26
Not sure you can move your one-person business to a four-day work week? Take the quiz to find out exactly what's blocking you: https://fridaysoffforever.com/quiz
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What would you change if you could rebuild your one-person business from scratch, knowing what you know now? That's exactly what I'm doing right now.
In this episode I share how my first online business took off within months and why I was shrinking as it grew. I talk about the moment that finally made me decide to shut it all down back in 2023, and how discovering the four-day work week changed everything.
I also share what I'm doing differently this time:
starting on a four-day week from day one
knowing my capacity and my body's signals
building my audience from scratch
validating my offer before I launch anything
If you're running on fumes, you don't have to wait until you hit the wall to make a change. You can start today.
Join my free email community for 1-person online business owners who are done with the grind: https://rosiebans.myflodesk.com/sign-up
Reclaim is my 1:1 coaching programme for established, 1-person online business owners ready to redesign their business around a four-day work week. Doors re-open this month!
Instagram: @rosiebans
If this resonated with you, leave a review or send me your biggest takeaway. See you in the next one! Cheerio!
15 Oct 2026
How to Streamline Your Business Before You Scale It
Is scaling really the only direction for your one-person business? In this episode I walk you through the 4 phases of a one-person business and the phase most of us skip: maintenance mode.
If you're exhausted, burned out, or wondering whether you just need to make more money so you can finally rest, this one's for you.
In this episode:
The 4 phases of a one-person business
Why jumping from phase two straight to scaling makes everything harder
The alternative to scaling: streamline your business, give yourself a pay rise, and work 20% less
You're a human being running a business, not a business with a human in it. Your quality of life should count just as much as your revenue does.
👉 Not sure how to move to a four-day work week? Take the quiz to find out exactly what's blocking you: https://fridaysoffforever.com/quiz
📩 Join my free email community (and be the first to hear about my free workshop on 29 October): https://rosiebans.myflodesk.com/sign-up
🔥 Reclaim, my 1:1 coaching programme for solopreneurs who want to redesign their business around a four-day work week. Doors open at the end of the month.
📱 Instagram: @rosiebans
And go calendarise your time off right now. Cheerio 👋
9 Oct 2026
4 Steps I’m Taking to Get My Business Back on Track Before 2027
Love the idea of a four-day work week in your one-person business but not sure you can actually make it happen? Take the quiz to find out exactly what's blocking you and how to make the move starting today 👉 https://fridaysoffforever.com/quiz
Last month I felt the old burnout feelings creeping back in...the urgency, the panic, the 3am wake-ups, skipping lunch.
So I'm recommitting for the next 30 days and in this video I'm sharing the four exact steps I'm taking to get my business and my life back on track before 2027.
If any of this sounds familiar, you're not behind and you're not broken. Let's get you some breathing space my friend.
What's next 👇
📩 JOIN THE COMMUNITY My free email community for solopreneurs who are done with the grind https://rosiebans.myflodesk.com/sign-up
🔥 RECLAIM My 1:1 coaching programme for 1-person businesses ready to redesign their life around a four-day work week. Doors re-open this month! 🤸
📱 SAY HI Instagram: @rosiebans
And if this resonated with you, drop your biggest takeaway in the comments. See you in the next one! Cheerio 👋
22 Sept 2026
This could be RUINING your 1-person business
If you're a solopreneur running multiple offers (and wondering why you feel completely done in all the time) this might be your answer.
Business coaches love to tell you that building an offer stack is the key to scaling.
What they don't tell you is what each of those offers actually costs you in time, money and energy. So let's break it down properly, shall we?
📩 JOIN THE COMMUNITY My free email community for solopreneurs who are done with the grind https://rosiebans.myflodesk.com/sign-up
🔥 RECLAIM My 1:1 coaching programme for solopreneurs who are ready to redesign their business around a four-day work week. Doors re-open October 2026! 🤸
📱 SAY HI: Instagram: @rosiebans
And if this resonated with you, drop your biggest takeaway in the comments. See you in the next one! Cheerio 👋
14 Sept 2026
5 Pieces of Business Advice Keeping You Exhausted in 2026
If you're a solopreneur who's exhausted right now (like, in your bones exhausted!) this one's for you. There is SO much business advice being thrown at one-person business owners, and I genuinely think a lot of it is smelly BS and one of the reasons we're so burned out. So let's throw some of it in the bin, shall we?
📩 JOIN THE COMMUNITY
My free email community for solopreneurs who are done with the grind https://rosiebans.myflodesk.com/sign-up
🔥 RECLAIM
My 1:1 coaching programme for solopreneurs who are ready to redesign their business around a four-day work week. Doors re-open October 2026! 🎊
📱 SAY HI:
Instagram: @rosiebans
And if this resonated with you, drop your biggest takeaway in the comments. See you in the next one! Cheerio 👋
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