WEBVTT - How to Stick to a Routine from a Former Flaky Gym Friend 0:00:00.560 --> 0:00:03.440 I'd like to begin by acknowledging the traditional custodians of 0:00:03.480 --> 0:00:06.920 country throughout Australia and their connections to land, sea and community. 0:00:07.360 --> 0:00:09.960 We pay our respect to their elders past present, and 0:00:10.039 --> 0:00:13.000 extend that respect to all Aboriginal and Torres Strait Islander 0:00:13.000 --> 0:00:18.360 peoples today. Welcome to Stepping Up the podcast where we 0:00:18.400 --> 0:00:23.520 explore all things organization, mental health routines, personal development, motherhood 0:00:23.520 --> 0:00:26.200 and health. I'm your host, Steph Pace, and I'm the 0:00:26.280 --> 0:00:29.480 woman behind Just Another Mummy blog and also the founder 0:00:29.520 --> 0:00:32.280 of Steph Pace Planners. But I can assure you this 0:00:32.320 --> 0:00:35.320 is not just another podcast online. I'm known for my 0:00:35.400 --> 0:00:38.640 organization tips and tricks and the occasional banter, but it 0:00:38.760 --> 0:00:41.400 definitely wasn't always this way. I used to be a 0:00:41.479 --> 0:00:44.879 hot mess and occasionally still am. And I'm here as 0:00:44.920 --> 0:00:47.360 your honest and real friend each week to show you 0:00:47.400 --> 0:00:50.640 how I turn my life of chaos into clarity. Between 0:00:50.680 --> 0:00:53.199 the house, health, kids, work, and wanting to be the 0:00:53.200 --> 0:00:55.920 best version of yourself, it can be overwhelming, and I'm 0:00:55.960 --> 0:00:57.880 here to give you the tools and tips to stop 0:00:57.880 --> 0:01:00.440 you feeling like a slave to your daily time, asks, 0:01:00.480 --> 0:01:03.840 home life, and especially the expectations you have on yourself. 0:01:04.480 --> 0:01:06.479 Join me as I share my journey and insights into 0:01:06.520 --> 0:01:08.600 the art of balancing at all and speak to guests 0:01:08.640 --> 0:01:11.160 who can help us all live a better life. Whether 0:01:11.160 --> 0:01:14.560 you're looking to streamline your daily routines, usial wellbeing, achieve 0:01:14.560 --> 0:01:17.880 your fitness goals, dive into personal development, or find inspiration 0:01:17.959 --> 0:01:20.640 to step up into the best version of yourself, We've 0:01:20.680 --> 0:01:23.399 got you. So are you ready to step up your game? 0:01:23.760 --> 0:01:28.120 Let's go. Hello guys, and welcome back to Stepping Up. 0:01:28.400 --> 0:01:30.560 This episode is going to be calling a fair few 0:01:30.640 --> 0:01:33.959 people out, including myself. But this is a really important 0:01:33.959 --> 0:01:36.640 conversation because this is something that I feel I have 0:01:36.760 --> 0:01:40.160 battled with most of my life, and that is actually 0:01:40.240 --> 0:01:42.600 following through with the things that I tell myself I'm 0:01:42.600 --> 0:01:45.280 going to do, actually like sticking to routines you want 0:01:45.319 --> 0:01:47.440 to start. Maybe it's like going for a walk, or 0:01:47.480 --> 0:01:49.080 you want to get into the gym, or it could 0:01:49.120 --> 0:01:50.880 be as simple as, okay, I want to keep more 0:01:50.920 --> 0:01:53.160 on top of my house cleaning, or you know those 0:01:53.160 --> 0:01:55.200 things that you're like, starting Monday, I'm going to do 0:01:55.320 --> 0:01:58.440 the thing, and you promise yourself, you swear to yourself 0:01:58.440 --> 0:02:01.280 you can actually do it this time. Monday comes and 0:02:01.320 --> 0:02:03.640 you're like nah, and you're like fuck it, and it 0:02:03.640 --> 0:02:06.040 doesn't happen. I can't even count how many times I've 0:02:06.080 --> 0:02:08.400 done that, and it is so bloody normal. But it's 0:02:08.440 --> 0:02:11.720 the most frustrating thing when you cannot just do the 0:02:11.800 --> 0:02:14.880 things you want to do. And it's crazy because these, 0:02:15.280 --> 0:02:17.840 you know, new routines or maybe habits that you're trying 0:02:17.840 --> 0:02:21.120 to stick to. They're usually hopefully good for you. You know, 0:02:21.240 --> 0:02:23.880 could be eating better, moving your body, getting more sleep, 0:02:23.919 --> 0:02:26.360 getting off your phone. But then there's something that stops 0:02:26.400 --> 0:02:28.240 us from doing it. And I want to get into 0:02:28.320 --> 0:02:30.560 that a bit more because I am about to change 0:02:30.560 --> 0:02:34.079 your life from someone who was a former flaky gym friend. Yes, 0:02:34.160 --> 0:02:36.440 I used to be that friend who used to bail 0:02:36.639 --> 0:02:38.120 on my friends going to the gym. I used to 0:02:38.120 --> 0:02:39.680 be like so I can't to be honest, back then, 0:02:39.680 --> 0:02:43.040 I was too hungover. I just was the flakiest gym friend. 0:02:43.160 --> 0:02:44.880 And how I went from that to someone now who 0:02:44.880 --> 0:02:48.680 has consistently exercised for over a decade. And I'm the 0:02:48.680 --> 0:02:51.040 perfect example to show you how you can actually turn 0:02:51.080 --> 0:02:53.799 this around and actually stick to the shit you want 0:02:53.840 --> 0:02:55.840 to stick to. So if you're listening to this episode 0:02:55.840 --> 0:02:57.600 and you're like nodding your head and you're like, yes, 0:02:57.680 --> 0:02:59.840 that's bloody me. It's like you literally can't even trust 0:02:59.840 --> 0:03:03.040 your because you know you're full of shit When you're saying, come, 0:03:03.040 --> 0:03:05.000 one day, I'm going to do six thousand steps, ten 0:03:05.040 --> 0:03:07.680 thousand steps. You know you're full of it, and we're 0:03:07.720 --> 0:03:10.080 scared to even tell people because we're no, we're not 0:03:10.080 --> 0:03:12.480 going to stick to it. And it's so bloody annoying. 0:03:12.720 --> 0:03:14.760 So you don't want to listen to this whole episode. 0:03:14.880 --> 0:03:17.000 I haven't given you guys a stepfing stone for a while, 0:03:17.040 --> 0:03:19.480 so before I get stuck into this life changing episode, 0:03:19.520 --> 0:03:21.040 I'm going to be giving you a stepfing stone for 0:03:21.080 --> 0:03:24.040 the week now. This is a book recommendation and I 0:03:24.080 --> 0:03:25.960 love it. I read it a couple months ago now. 0:03:26.000 --> 0:03:27.960 And if you're someone who you love Harry Potter as 0:03:27.960 --> 0:03:30.600 a kid, and you're into like your smart book error, 0:03:30.639 --> 0:03:33.480 you're loving your sexy books, and you know you're wanting 0:03:33.520 --> 0:03:35.960 to get back into that romanicy they call it. This 0:03:36.000 --> 0:03:38.840 is the book for you. It's called Powerless by Lauren Roberts. 0:03:39.400 --> 0:03:41.840 If you don't know what romanicy is, it's basically fantasy 0:03:41.960 --> 0:03:46.040 mixed with romance. So it's like sexy magic people pretty much. 0:03:46.480 --> 0:03:48.440 And I live for it. Like I live for it. 0:03:48.560 --> 0:03:50.960 If you seek a smart book with people that don't 0:03:51.000 --> 0:03:52.960 have magic powers is hot, wait till you read about 0:03:52.960 --> 0:03:55.520 people that would literally kill in your honor to be 0:03:55.640 --> 0:03:59.160 with you. Like that's hot. You know. God, I'm such 0:03:59.160 --> 0:04:01.960 a loser anyway. So the book's called Powerless and it 0:04:02.080 --> 0:04:05.240 is such a good romancy book because a lot of 0:04:05.280 --> 0:04:08.160 these types of genres, like there's a lot of world building. 0:04:08.160 --> 0:04:10.240 You got to learn about all the spells and the magic, 0:04:10.320 --> 0:04:12.200 and that can take you half the book to get into. 0:04:12.560 --> 0:04:14.960 But this one, it is so simple to get into, 0:04:15.040 --> 0:04:17.760 so easy to understand straight off the bat, that there's 0:04:17.800 --> 0:04:20.040 not this annoying amount of build up to get into, 0:04:20.160 --> 0:04:22.640 like the plot, you know what I mean. And it's 0:04:22.680 --> 0:04:25.680 like a slow burn. Enemies to love this kind of vibe. 0:04:25.760 --> 0:04:27.200 It is amazing. I'm not going to go into it 0:04:27.240 --> 0:04:30.320 too much, but basically it's about this world where the 0:04:30.360 --> 0:04:32.320 town they got like a plague, and some people got 0:04:32.360 --> 0:04:36.279 powers and some people didn't, and basically anyone without powers 0:04:36.400 --> 0:04:39.040 has to be healed because the king believes that they're 0:04:39.080 --> 0:04:41.800 going to infect the people that have powers. It says 0:04:41.800 --> 0:04:43.120 this on the back, so I'm not ruining it. So 0:04:43.160 --> 0:04:45.760 there's a girl who basically pretends that she has powers 0:04:45.760 --> 0:04:48.200 but she doesn't, and she comes in contact with the 0:04:48.240 --> 0:04:53.640 Prince and he's obviously very powerful, and it's just it's good. 0:04:53.839 --> 0:04:56.440 It's good. So that's sure, stephing Stone. I want you 0:04:56.480 --> 0:04:58.640 to go read Powerless or listen to it. And because 0:04:58.760 --> 0:05:00.680 right now I'm reading the second book of it, which 0:05:00.720 --> 0:05:03.800 is called Reckless. It's building, it's getting intense. I get 0:05:03.839 --> 0:05:05.640 to a point where sometimes Ryan's like what you're eating 0:05:05.839 --> 0:05:07.840 and I'm like, please, don't read the page. And it's 0:05:07.880 --> 0:05:10.160 always why they always look at your book when you're 0:05:10.200 --> 0:05:13.760 on the page that's got like, oh, rated shit going on, 0:05:13.839 --> 0:05:17.200 that's the only time they look. You're like, seriously, dude. Anyway, 0:05:17.400 --> 0:05:20.919 moving on from sexy fairies and books, let's get stuck 0:05:20.920 --> 0:05:24.200 in today's episode. Now, as you know, your girl here 0:05:24.279 --> 0:05:26.440 has been on a health journey herself. I'll linked in 0:05:26.480 --> 0:05:29.159 the show notes below. It's a long one, but I 0:05:29.240 --> 0:05:31.840 have done some things. I have, you know, gained twenty 0:05:31.839 --> 0:05:34.400 five kilos in a year. I lost it and then 0:05:34.440 --> 0:05:37.400 I went too far, did bikini competitions. I did the 0:05:37.400 --> 0:05:41.080 whole thing, like restricted eating to the max. I was 0:05:41.080 --> 0:05:43.279 the most unhealthy person on the planet. We already know 0:05:43.320 --> 0:05:44.680 this story, so I'm not going to go into it 0:05:44.680 --> 0:05:47.400 too much. So how did that person become person sitting 0:05:47.400 --> 0:05:51.520 here who now needs to exercise to be sane? And 0:05:51.560 --> 0:05:53.919 I literally have been able to be so consistent with 0:05:53.960 --> 0:05:56.920 it for so so long. The biggest realization you need 0:05:56.960 --> 0:06:00.279 to realize is it's your why. The why behind you 0:06:00.360 --> 0:06:02.080 wanting to do that thing that you want to start 0:06:02.080 --> 0:06:05.040 on Monday, The why behind you wanting to start going 0:06:05.040 --> 0:06:07.760 to the gym or start an exercise routine. Now, I'm 0:06:07.760 --> 0:06:10.120 going to be very transparent here. When I first started 0:06:10.120 --> 0:06:11.800 over a decade ago, you know, I wanted to lose 0:06:11.839 --> 0:06:13.520 the weight back then and go to the gym. The 0:06:13.560 --> 0:06:15.279 only reason I was doing it is because I wanted 0:06:15.320 --> 0:06:17.479 to look a certain way. I did not care about 0:06:17.480 --> 0:06:20.200 the health benefits. I did not care that it was 0:06:20.240 --> 0:06:22.440 going to make me live longer and it's good for everything. 0:06:22.920 --> 0:06:24.720 I was a twenty year old who wanted to look 0:06:24.720 --> 0:06:27.960 That's literally why I went. And I'm telling you now 0:06:28.040 --> 0:06:30.720 that if your why is going to be superficial and 0:06:30.760 --> 0:06:33.440 it's to surface level. You are not going to want 0:06:33.480 --> 0:06:36.400 to get up on the days where you're cold, it's rainy, 0:06:36.600 --> 0:06:38.960 you sleep wasn't very good, and life is a little 0:06:38.960 --> 0:06:40.600 bit hard, you're not going to get up and do it. 0:06:41.040 --> 0:06:43.880 Let's be honest here, if you're why is all about 0:06:44.080 --> 0:06:48.000 looking a certain way or having abs or growing an 0:06:48.000 --> 0:06:51.440 ass that is not deep enough to keep you going 0:06:51.480 --> 0:06:53.520 on the days that are hard and keep you going 0:06:53.600 --> 0:06:56.120 to show up when life is chaotic, because life is 0:06:56.160 --> 0:06:57.840 always going to be chaotic, you're always going to have 0:06:57.880 --> 0:07:01.000 curve balls thrown at you. I was in a moonboot 0:07:01.040 --> 0:07:03.360 not long ago, and I easily could have been like 0:07:03.480 --> 0:07:05.680 nut thrown in the tower, but instead it actually motivated 0:07:05.680 --> 0:07:07.960 me more to keep going to the gym. But it's true, guys, 0:07:08.040 --> 0:07:11.160 when life gets tough, if your why is not deep enough, 0:07:11.200 --> 0:07:13.000 you're not going to give a shit. If I offered 0:07:13.040 --> 0:07:16.880 you five hundred dollars for every day that you could 0:07:16.880 --> 0:07:19.160 get up at five am and go to the gym? 0:07:19.400 --> 0:07:20.840 Would you go even if you have to get up 0:07:20.840 --> 0:07:22.480 at four would you go to get five hundred bucks 0:07:22.520 --> 0:07:25.160 a day? Yes? You would? Majority of us would? I would, 0:07:25.840 --> 0:07:28.120 And that just goes to show when you have a 0:07:28.200 --> 0:07:31.320 bigger purpose, even when it's money, you will do the 0:07:31.360 --> 0:07:34.400 hard things. I'm not saying I want you to flog yourself. 0:07:34.520 --> 0:07:36.480 You know, you always see all these things on the internet. 0:07:36.480 --> 0:07:39.280 Everyone's like hard with discipline, discipline, discipline, And I get it. 0:07:39.320 --> 0:07:41.640 And look, it is true. You can't rely on motivation. 0:07:42.080 --> 0:07:44.680 You need to have a form of discipline to go 0:07:44.800 --> 0:07:46.800 to make it a happen. But what I'm trying to 0:07:46.840 --> 0:07:49.400 say is if you have a deeper reason as to 0:07:49.520 --> 0:07:51.920 why you were going, then you will continue to go. 0:07:52.200 --> 0:07:54.800 We need to remember we have this one vehicle. We 0:07:54.880 --> 0:07:57.520 have one vehicle our whole life. If someone gave you 0:07:57.560 --> 0:07:59.240 a car and they said you need to make this 0:07:59.320 --> 0:08:01.240 last your whole life. This is the only car you get. 0:08:01.280 --> 0:08:02.720 Are you going to take it in to get serviced? 0:08:02.760 --> 0:08:04.240 Are you going to look after it? You're you going 0:08:04.280 --> 0:08:06.040 to take it in and making sure all the parts 0:08:06.080 --> 0:08:08.560 are working correctly. Of course you are. But we don't 0:08:08.560 --> 0:08:10.200 do the same with our own body because I think 0:08:10.240 --> 0:08:12.920 we assume that we can just bounce back. We're resilient, 0:08:12.920 --> 0:08:15.679 and yes we are resilient, but we've only got one 0:08:15.880 --> 0:08:18.600 of us. So you need to start being really bloody 0:08:18.600 --> 0:08:21.480 honest with yourself and be like, okay, what is something, 0:08:21.520 --> 0:08:23.640 what is a why that's going to make me turn 0:08:23.720 --> 0:08:26.040 up on the hard days. That could mean making sure 0:08:26.200 --> 0:08:28.760 your goals and these new routines you're wanting to put 0:08:28.800 --> 0:08:31.720 in place, making sure they do align with your overall 0:08:31.760 --> 0:08:34.600 life and your goals and your values as a person. 0:08:35.400 --> 0:08:39.600 If you're someone who is pushing themselves, working extra hours 0:08:39.640 --> 0:08:41.720 and doing all this extra stuff for work, but your 0:08:41.880 --> 0:08:45.319 top values aren't material items or money or things like that, 0:08:45.400 --> 0:08:46.920 then of course it's not going to feel good. And yes, 0:08:46.960 --> 0:08:48.760 of course we need to make money to live, but 0:08:48.800 --> 0:08:50.160 do you know what I mean? You need to make 0:08:50.200 --> 0:08:53.199 sure that your goals are aligned with you as a person. 0:08:53.320 --> 0:08:56.160 So for me, for example, some of my biggest values 0:08:56.200 --> 0:08:59.400 are you know, my family, obviously, health is a big one, 0:08:59.480 --> 0:09:03.400 and connect and when I'm doing things against those, it 0:09:03.440 --> 0:09:05.559 doesn't feel good. So that's where you need to start. 0:09:05.679 --> 0:09:08.000 Number one, we need to be looking at your why. Now. 0:09:08.440 --> 0:09:11.199 I want you to realize it's not your fault that 0:09:11.400 --> 0:09:13.600 you know, you do fall off the wagon, which again 0:09:13.600 --> 0:09:16.040 there's no bandwagon. I want you to know that there's 0:09:16.120 --> 0:09:19.240 actually a very good reason why you tend to not 0:09:19.360 --> 0:09:20.960 follow through with the things that you want to do, 0:09:21.720 --> 0:09:25.439 and that is because of our amazing part of our body, 0:09:25.480 --> 0:09:28.680 our brain. Now, our brain likes things that are familiar. 0:09:29.559 --> 0:09:32.760 So if you're wanting to change your life or changing 0:09:33.080 --> 0:09:35.600 a simple routine, your brain it's not going to like 0:09:35.640 --> 0:09:38.080 that because your brain likes things that they can predict 0:09:38.240 --> 0:09:40.920 because what is predictable means that you were safe. So 0:09:41.000 --> 0:09:44.480 even if familiar isn't necessarily good for you, maybe familiar 0:09:44.480 --> 0:09:48.480 for you is binge eating or drinking alcohol or talking 0:09:48.480 --> 0:09:51.000 to yourself like shit, it could be anything. As soon 0:09:51.040 --> 0:09:53.480 as you go against that, your brain it's like a 0:09:53.480 --> 0:09:55.680 red flag goes off and it's like what is this 0:09:56.200 --> 0:10:00.000 and it starts making you self sabotage. So by having 0:10:00.040 --> 0:10:02.280 thoughts like, oh, you know, it's just too hard, I 0:10:02.280 --> 0:10:03.880 won't do it today and things like that, that is 0:10:03.920 --> 0:10:06.480 literally your brain trying to push you back to where 0:10:06.559 --> 0:10:09.000 you were before because it's trying to keep you safe. 0:10:09.240 --> 0:10:11.720 So you understanding the psychology of our brain and how 0:10:11.760 --> 0:10:15.679 our brain actually works. It is such an incredible asset, 0:10:15.800 --> 0:10:18.160 but it can be our worst enemy, and that is 0:10:18.200 --> 0:10:20.720 because it just wants you to stay the same. Now 0:10:20.760 --> 0:10:23.000 Here is the biggest hack that I'm about to give 0:10:23.040 --> 0:10:26.000 you to actually be sticking to follow through with the 0:10:26.040 --> 0:10:27.240 things that you want to do, and I'm going to 0:10:27.280 --> 0:10:30.600 give quite specific examples for this. Now. One of the 0:10:30.640 --> 0:10:33.480 main reasons you can't stick to the routine and goals 0:10:33.480 --> 0:10:36.000 that you've been setting yourself out for is because you 0:10:36.040 --> 0:10:38.760 don't allow for the ups and downs of life. You 0:10:38.800 --> 0:10:42.120 don't allow for low energy days and high energy days 0:10:42.320 --> 0:10:44.880 because you were not a robot. You are not going 0:10:44.960 --> 0:10:47.720 to feel the same every single day your energy levels 0:10:47.760 --> 0:10:50.000 are like this, especially if you're female. We're like this, 0:10:50.360 --> 0:10:52.480 like a bloody roller coaster. Like I know, I'm on 0:10:52.480 --> 0:10:55.880 a roller coaster, that's for sure. We need to understand 0:10:56.200 --> 0:10:59.120 that we are not a machine that is always going 0:10:59.160 --> 0:11:01.520 to feel the same every single day. There are days 0:11:01.520 --> 0:11:03.400 we're going to be more tired. There's going to be 0:11:03.480 --> 0:11:06.200 days we're more motivated. There's going to be days and 0:11:06.280 --> 0:11:09.559 weeks and months where we're not feeling great and that's okay. 0:11:09.760 --> 0:11:11.920 And the reason why you keep failing it sticking to 0:11:12.000 --> 0:11:14.760 these routines is you don't allow a buffer for that. 0:11:14.840 --> 0:11:17.160 You don't allow for high and low energy days. You 0:11:17.240 --> 0:11:19.280 only have this one cookie cut of thing in place 0:11:19.280 --> 0:11:21.679 for yourself and when you don't meet that, you get 0:11:21.720 --> 0:11:23.880 upset with yourself and you get pissed off and you 0:11:23.920 --> 0:11:27.400 think you're a failure and then you just give up. Now, 0:11:27.480 --> 0:11:29.480 how are we going to combat this? The way we're 0:11:29.480 --> 0:11:31.560 going to do this, my friends, is by having a 0:11:31.640 --> 0:11:35.560 high and low energy day routine. Now this, I'm going 0:11:35.640 --> 0:11:37.640 to give you an example for maybe morning routines to 0:11:37.679 --> 0:11:39.240 start off with. I want you to kind of have 0:11:39.320 --> 0:11:40.840 like a menu. I want you to have a menu 0:11:40.920 --> 0:11:43.679 of a high energy selection and a low energy selection. 0:11:43.840 --> 0:11:45.760 So when it's say your morning routine and you wake 0:11:45.840 --> 0:11:47.679 up and you've got low energy, you're not going to 0:11:47.760 --> 0:11:50.680 then be like I should have done XYZ because you didn't, 0:11:50.679 --> 0:11:52.080 You're going to feel like a piece of shit. You're 0:11:52.120 --> 0:11:53.120 going to be like, I want to look at the 0:11:53.120 --> 0:11:55.120 low energy side and then you're going to select your 0:11:55.200 --> 0:11:57.880 routine from there. And it makes so much sense, like 0:11:57.920 --> 0:11:59.920 why would we push ourselves to do things on a 0:12:00.080 --> 0:12:03.200 high energy level when we're not there? And that's when 0:12:03.240 --> 0:12:06.720 your consistency will die because you give up. So, for 0:12:06.800 --> 0:12:10.120 an example, a high energy morning routine for me is 0:12:10.360 --> 0:12:13.480 I get up usually like four forty five, and I 0:12:13.480 --> 0:12:15.760 will do my deep work. So this is project work 0:12:15.800 --> 0:12:17.720 that I really just want to smash out for the kids. 0:12:17.720 --> 0:12:20.079 Wake up and do that. I do it tidy, I 0:12:20.120 --> 0:12:22.480 do meditation and a journal, take the kids to school, 0:12:22.559 --> 0:12:24.520 go to the gym, and come back. So that's more 0:12:24.600 --> 0:12:27.920 like the goal. That's like the ideal kind of morning routine. 0:12:28.000 --> 0:12:30.040 Now this is kind of more of a medium energy, 0:12:30.040 --> 0:12:31.320 I feel. But I'm going to give you a couple 0:12:31.360 --> 0:12:34.040 of different options. Instead of me working on that deep project, 0:12:34.120 --> 0:12:36.160 which I normally would like to do for two hours 0:12:36.200 --> 0:12:38.000 in the morning, I'll be doing that for an hour. 0:12:38.160 --> 0:12:40.440 And then instead of doing a big clean up, taking 0:12:40.440 --> 0:12:41.920 the kids to school and gown the gym, what I'm 0:12:41.920 --> 0:12:43.880 going to do is I do a quick tidy and 0:12:43.880 --> 0:12:45.480 then I take the kids to school, I come home 0:12:45.600 --> 0:12:47.520 and I will just go for a walk. So I 0:12:47.520 --> 0:12:49.200 won't even go to the gym that day. If I 0:12:49.200 --> 0:12:51.680 fill up to it later, I will go. Now, this 0:12:51.800 --> 0:12:54.600 is me still ticking the boxes of moving my body. 0:12:54.679 --> 0:12:56.480 I still do my mindfulness. I will still do my 0:12:56.600 --> 0:12:59.800 journaling and meditation. Sometimes it means my meditation is going 0:12:59.840 --> 0:13:03.000 to be even three minutes long instead of ten minutes, 0:13:03.120 --> 0:13:06.920 And that's okay. You need to have different strategies in 0:13:06.960 --> 0:13:09.520 place for how you're feeling. And then there's going to 0:13:09.559 --> 0:13:11.880 be some mornings where I've got absolutely no energy and 0:13:11.920 --> 0:13:13.920 I won't even get to do my deep work project, 0:13:13.960 --> 0:13:16.400 and that's okay. I will choose sleep over it because 0:13:16.440 --> 0:13:18.520 it's important that I can get that rest so I 0:13:18.520 --> 0:13:21.200 can get myself back to feeling high energy again. And 0:13:21.200 --> 0:13:24.599 this also goes the same for workout routines. So for example, 0:13:24.880 --> 0:13:27.560 my ideal week the gym is I actually like to 0:13:27.559 --> 0:13:30.600 go five six times a week. Does that always happen? No, 0:13:31.120 --> 0:13:33.160 some weeks I'll be happy to go three to four 0:13:33.200 --> 0:13:35.120 times a week, and one of those could be a 0:13:35.320 --> 0:13:38.600 very low energy walk or something like that. You need 0:13:38.640 --> 0:13:42.600 to have different options for yourself. So what I want 0:13:42.640 --> 0:13:44.520 you to do after you finished listening to this podcast, 0:13:44.559 --> 0:13:47.040 I want you to sit down and whatever routine that 0:13:47.080 --> 0:13:49.000 you've wanted to have in place, I want you to 0:13:49.080 --> 0:13:52.400 create two options for yourself. You can even make three options, 0:13:52.800 --> 0:13:55.080 a high, medium and a low energy, so at least 0:13:55.080 --> 0:13:57.400 you know on the weeks that you do have low energy, 0:13:57.840 --> 0:13:59.960 you're not just throwing in the tower because you're frustrated 0:14:00.040 --> 0:14:02.440 because you missed one session or you missed one thing. 0:14:02.720 --> 0:14:06.400 You're giving your self leniency to be human, and that 0:14:06.440 --> 0:14:08.840 means you can still do the thing three or four 0:14:08.840 --> 0:14:11.080 times that week. But maybe it's a low energy You're 0:14:11.120 --> 0:14:12.760 not going to go do boxing. Maybe instead you're going 0:14:12.800 --> 0:14:14.520 to do pilates, or you're going to go for a walk. 0:14:15.040 --> 0:14:16.920 Do you see what I'm getting at here? You need 0:14:16.960 --> 0:14:19.440 a cater for being human? All right? Before I move 0:14:19.480 --> 0:14:22.760 on to the third hack and the third reason why 0:14:23.000 --> 0:14:25.320 you don't follow through with the routines you tell yourself 0:14:25.320 --> 0:14:26.360 you're going to do, I'm going to give you a 0:14:26.400 --> 0:14:28.200 bit of a recap. So the first thing you need 0:14:28.240 --> 0:14:30.920 to be focusing on is your why. Making sure your 0:14:31.000 --> 0:14:34.120 why is deep enough and not surface level, so when 0:14:34.120 --> 0:14:36.920 things get hard and life gets hard, you will continue 0:14:36.960 --> 0:14:39.240 to do the thing you say you're going to do. Now, 0:14:39.360 --> 0:14:42.800 number two, you are not catering to having high and 0:14:42.800 --> 0:14:44.920 low energy days. So what you're going to do is 0:14:44.960 --> 0:14:47.720 you're going to create your high and low energy routines 0:14:47.800 --> 0:14:52.360 for whatever it is, morning routine, evening routine, cleaning routine, exercise, 0:14:52.480 --> 0:14:54.840 whatever it is. I want you to create those. Now 0:14:54.840 --> 0:14:57.600 we're moving on to reason number three, and that is 0:14:57.640 --> 0:15:01.120 because you don't trust yourself. Now touched on this earlier, 0:15:01.520 --> 0:15:05.320 But if you had a friend that continuously failed on 0:15:05.360 --> 0:15:07.360 you when you went to the gym and they come 0:15:07.440 --> 0:15:08.560 up to you and they say, hey, I'll see at 0:15:08.560 --> 0:15:10.640 six o'clock one morning, I'll be here. Let's do an 0:15:10.680 --> 0:15:13.080 exercise session together. Are you going to believe that they're 0:15:13.080 --> 0:15:15.360 going to turn up the next day? Of course not 0:15:15.680 --> 0:15:18.920 absolutely not. So why do you think you would trust 0:15:18.960 --> 0:15:21.480 yourself after all of the years, of the times that 0:15:21.560 --> 0:15:24.320 you've said to yourself, I'm going to do XYZ and 0:15:24.360 --> 0:15:26.240 then you don't follow through with it because you don't 0:15:26.280 --> 0:15:30.720 trust yourself, and self trust is the biggest confidence booster 0:15:30.840 --> 0:15:34.440 you can do. When you don't trust yourself, you are 0:15:34.480 --> 0:15:37.960 going to experience things like extreme imposter syndrome. You're going 0:15:37.960 --> 0:15:41.840 to experience very low self worth, very low confidence. And 0:15:41.880 --> 0:15:44.360 it's because if you can't even trust yourself, you're not 0:15:44.440 --> 0:15:49.200 even betting on you, and that is a big problem. 0:15:49.520 --> 0:15:51.400 But there are some ways that you can build that 0:15:51.440 --> 0:15:54.520 self trust up. And once you start doing these things, 0:15:54.800 --> 0:15:56.880 I cannot explain to you the amount of confidence you're 0:15:56.880 --> 0:15:58.800 going to feel within yourself, but not only in that 0:15:58.880 --> 0:16:01.120 one area of your life, whether that's health or whatever 0:16:01.680 --> 0:16:03.800 in all areas of your life. When you start to 0:16:03.840 --> 0:16:06.000 show up and do the things you say you're going 0:16:06.040 --> 0:16:09.080 to do, you are going to feel so empowered. You 0:16:09.120 --> 0:16:11.840 will start to then realize that you can do things 0:16:11.840 --> 0:16:13.640 you never thought you could of. You were going to 0:16:13.680 --> 0:16:16.160 actually start believing the things that come out of your 0:16:16.160 --> 0:16:19.320 mouth and the things that you think of. Now, how 0:16:19.320 --> 0:16:21.680 are you going to do this? The first thing you're 0:16:21.680 --> 0:16:25.000 going to do to build self trust is starting small, 0:16:25.080 --> 0:16:28.240 and I mean starting small. I don't want you to say, okay, 0:16:28.280 --> 0:16:29.680 I want to do this. You know you're going to 0:16:29.680 --> 0:16:31.680 create your high and low energy routines and things like that. 0:16:31.680 --> 0:16:33.200 That's all well and good, but I want you to 0:16:33.240 --> 0:16:35.880 focus on just one thing, just for this week, one 0:16:36.000 --> 0:16:39.040 thing that you know is achievable and is small, and 0:16:39.080 --> 0:16:41.640 you can do every single day to prove to yourself 0:16:42.040 --> 0:16:45.160 that you can trust yourself. Now, this could be something 0:16:45.200 --> 0:16:48.480 like stretching for five minutes. It could literally be getting 0:16:48.520 --> 0:16:50.480 out of your journal or a piece of paper and 0:16:50.600 --> 0:16:53.080 setting a timer for two minutes and just writing whatever 0:16:53.120 --> 0:16:55.600 comes to your head. It could be putting an alarm 0:16:55.640 --> 0:16:57.040 on your phone to put your phone down by a 0:16:57.040 --> 0:16:59.840 certain time. Just do something so small that you know 0:17:00.080 --> 0:17:03.200 you can achieve. Could be five minute walks every day, 0:17:03.760 --> 0:17:06.160 and once you start doing that, you and your brain 0:17:06.200 --> 0:17:07.840 will be able to be like, oh shit, this girl 0:17:07.880 --> 0:17:10.040 means business, and you're going to start to trust yourself. 0:17:10.560 --> 0:17:14.080 And this also leads into setting realistic goals, So not 0:17:14.119 --> 0:17:17.480 setting yourself up for failure by being really realistic about 0:17:17.520 --> 0:17:19.760 where you're at, how your life works, and what you 0:17:19.800 --> 0:17:23.240 can fit in. So setting this small, tangible goal every 0:17:23.320 --> 0:17:26.960 day that's realistic that you know you will achieve. The 0:17:26.960 --> 0:17:29.920 next thing is celebrating the small winds, so the smores 0:17:30.040 --> 0:17:32.960 of things for me, like I will celebrate the emails 0:17:32.960 --> 0:17:36.240 I put off. I will celebrate finally mpering out that 0:17:36.280 --> 0:17:38.639 bloody junk draw that I keep staring at even right now, 0:17:38.640 --> 0:17:40.040 I'm looking me in my office and there's a draw 0:17:40.200 --> 0:17:42.199 that's full of like cables I don't need to deal with. 0:17:42.760 --> 0:17:45.000 Once I finally do that, you feel that hit of 0:17:45.080 --> 0:17:48.440