Welcome to The Friends Theory, where we use classic sitcom moments to reframe modern life.

This week: running your own way, remembering what fun feels like, and why sometimes the only way forward is to flap your arms and go for it.

3-minute read. Watch out for the horse!

The One Where We Run Like Phoebe

Insights from “The One Where Phoebe Runs" (Season 6, Episode 7)

🎬 Picture it:
Phoebe’s running through Central Park.
Arms everywhere. Hair flying. Zero coordination.

Rachel’s horrified.
People are staring.

And Phoebe? She’s having the absolute time of her life.

And somehow, in between the flapping and the dog named Satan, she delivers a perfect life lesson.

Ever Been Here?

Somewhere between childhood and being Very Serious Adults™, most of us forget how to run like Phoebe.

We get so focused on doing things “the right way” that we stop doing them our way.
We worry about form, optics, outcomes…and in the process, we lose fun.

Yesterday, I shared a post on LinkedIn updating my six-month journey since being laid off.
It unexpectedly took off. Over a thousand reactions and messages from people saying it made them feel hopeful, seen, or less alone.

What struck me most wasn’t the reach. It was the reaction.
People didn’t connect because I had perfect advice.
They connected because it was real.

Because, running like Phoebe—arms flapping, honest, unfiltered—doesn’t just feel better.
It lands better too.

Because people don’t want perfect.
They want proof that it’s okay to be human.

Whimsy for the Win

Neuroscientist Emily McDonald (aka Em on the Brain) says that when you let yourself be whimsical—playful, curious, a little ridiculous—your brain reads that as safety.

That tiny shift releases BDNF (brain-derived neurotrophic factor…aka brain fertilizer), lowers stress, and actually boosts creativity and motivation. In other words, being a bit of a goofball helps you perform better, not worse.

Turns out, Phoebe wasn’t just running… she was rewiring her brain.

Try This On - Get Whimsy, Get Going

• Do one thing this week with zero concern for how it looks.

• Say yes to something just because it makes you grin.

• Let yourself flap—creatively, emotionally, even literally.

• And when you inevitably run into a horse, laugh and keep going.

Because joy isn’t a distraction. It’s data.

Final Thought

Phoebe didn’t need better form. She needed freedom.

And maybe that’s the real finish line—the moment you stop trying to look like you’re living, and start feeling your way through it.

And look, it’s not all play all the time. It’s still life.
But whatever season or stage you’re in, if you can remember run like your legs might fall off, you might just remember you were built to fly.

Because when you run your own way, you’ll either find your people…
or accidentally collide with a horse.

Either way, you’re still moving forward.

See you next Thursday,
Lucy xx
AKA Queen of the Reframe

P.S. If you're thinking about taking up running, start here👇

Thanks for reading The Friends Theory. I appreciate you so much ❤️