Speaker 1: I'd like to begin by acknowledging the traditional custodians of
Speaker 1: country throughout Australia and their connections to land, sea and community.
Speaker 1: We pay our respect to their elders, past, present and emerging,
Speaker 1: and extend that respect to all Aboriginal and Torres Strait
Speaker 1: Islander peoples today. Welcome to Stepping Up the podcast where
Speaker 1: we explore all things organization, mental health, routines, personal.
Speaker 2: Development, motherhood and health.
Speaker 1: I'm your host, Steph Pace, and I'm the woman behind
Speaker 1: Just Another Mummy blog and also the founder of Steph
Speaker 1: Pace Planners. But I can assure you this is not
Speaker 1: just another podcast online. I'm known for my organization tips
Speaker 1: and tricks and the occasional banter, but it definitely wasn't
Speaker 1: always this way. I used to be a hot mess
Speaker 1: and occasionally still am. And I'm here as your honest
Speaker 1: and real friend each week to show you how I
Speaker 1: turn my life of chaos into clarity.
Speaker 2: Between the house, health, kids.
Speaker 1: Work, and wanting to be the best version of yourself,
Speaker 1: it can be overwhelming, and I'm here to give you
Speaker 1: the tools and tips to stop you feeling like a
Speaker 1: slave to your daily tasks, home life, and especially the
Speaker 1: expectations you have on yourself.
Speaker 2: Join me as I share my.
Speaker 1: Journey and insights into the art of balancing at all
Speaker 1: and speak to guests who can help us all live
Speaker 1: a better life. Whether you're looking to streamline your daily routines,
Speaker 1: bosh your wellbeing, achieve your fitness goals, diamondto personal development,
Speaker 1: or find inspiration to step up into the best version
Speaker 1: of yourself, We've got you.
Speaker 2: So are you ready to step up your game? Let's go.
Speaker 3: Hello, guys, and welcome back to Stepping Up.
Speaker 1: I have had a pretty decent day to day. Actually,
Speaker 1: I want to say, I feel like the last couple
Speaker 1: of episodes, I've been a bit of a wingy little
Speaker 1: Nancy I was another.
Speaker 3: Word, but I'm not. But today it started off not
Speaker 3: so great.
Speaker 1: But here I am. I've felt like I've gotten some
Speaker 1: things done. I'm going to spend the afternoon with the kids.
Speaker 1: The sun's out, my guns are out.
Speaker 3: God.
Speaker 1: I talk some shit on here, honestly, I really do.
Speaker 1: And I just wanted to say thank you so much
Speaker 1: for all the love. I actually have been reading your
Speaker 1: reviews lately and they are just so beautiful. So I
Speaker 1: thought something fun for this episode is and I can
Speaker 1: keep doing it if you guys like it is. I
Speaker 1: want to start reading a couple of reviews so you
Speaker 1: can hear yours. You write a really nice one, please do.
Speaker 1: As I mentioned last week, this is a independently run podcast.
Speaker 1: I literally just started this podcast to help so when
Speaker 1: I see these types of messages and comments to something
Speaker 1: that I do work so hard on and it's something
Speaker 1: that's not like a paid thing or anything like that,
Speaker 1: it's actually the other way. A pay for it and
Speaker 1: we work really hard to bring it to you guys.
Speaker 1: So I would really appreciate it if you guys would
Speaker 1: subscribe on either Spotify or Apple and share with your friends,
Speaker 1: because it will help me keep talking in your ear
Speaker 1: and giving you tips and things. All right, So I
Speaker 1: really want to read this review to you, guys because
Speaker 1: it was so beautiful.
Speaker 3: All right.
Speaker 1: So this one is from Susie and she posted it
Speaker 1: on a Monday, which was actually last week. Steph, your
Speaker 1: podcasts are truly remarkable. Your honesty and rawness shine through
Speaker 1: in every episode, offering inspiration and comfort during tough times.
Speaker 1: Your genuine and heartfelt content has been a lifeline for me,
Speaker 1: with several episodes replayed multiple times to help me get
Speaker 1: through challenging days. I'm going to get emotional. Your ability
Speaker 1: to connect and uplift listeners is unparallel and making these
Speaker 1: podcasts an invaluable source of support and motivation. I jumped
Speaker 1: straight onto it first seeing when you drop them on
Speaker 1: Monday morning to set up my week. Thank you so much, Sus,
Speaker 1: Thank you Sus. That is just honestly, I swear guys,
Speaker 1: I did not write that about myself. That is a
Speaker 1: killer comment, Like, isn't that just beautiful? Gonna give me
Speaker 1: a big head, Sus. Sus is a legend, you know
Speaker 1: how I always talking about Sally.
Speaker 3: Sorry, if this is a really cool Sally out there,
Speaker 3: I know there is a lot.
Speaker 1: Sus is going to be the name I use now
Speaker 1: for like the hero of the story. Anyways, quick house
Speaker 1: update before I get stuck into today's episode. The driveways
Speaker 1: are paul and the pool fences are up and it's
Speaker 1: looking like an actual house.
Speaker 2: Now.
Speaker 1: I cannot wait. We're not going to know ourselves after
Speaker 1: we've lived in the unit to go into that house.
Speaker 1: And the kids are really ready to go now, like
Speaker 1: they're just they're done here. They're sick of share in
Speaker 1: a bedroom. If I knew I wouldn't have put a
Speaker 1: podcast studio on here. Now I'm kind of stock, but
Speaker 1: they're okay.
Speaker 3: I set it all up.
Speaker 1: I've got really cool storage happening in there. Maybe I'll
Speaker 1: do like an episode on kids' storage or something. Let
Speaker 1: me know what the vibe is. But yeah, yeah, it's
Speaker 1: basically like a boxing ring here at the Pace Household,
Speaker 1: and not too fun because they're up in each other's
Speaker 1: grill and they need space, especially Harper. She's a very
Speaker 1: loud personality and Willow's a bit more. She just kind
Speaker 1: of likes to play. And you know, they both get
Speaker 1: crazy though both of them. It's either one or the other,
Speaker 1: isn't it. Anyways, I just wanted to give you that update.
Speaker 1: And we've still been filming that house series, and I
Speaker 1: showed a bit of behind the scenes on my YouTube
Speaker 1: channel the other week of me literally just having a
Speaker 1: brain fart.
Speaker 3: I was terrible.
Speaker 1: Anyways, That's not what I'm talking about here today. Today,
Speaker 1: I'm going to be talking to you guys about the
Speaker 1: Sunday Scaries. Now, I'm sure you've heard this term thrown around,
Speaker 1: especially by me. Sometimes i'll post a routine or I'll
Speaker 1: talk about it myself. And this is something I really
Speaker 1: wanted to talk about because lately especially I have been
Speaker 1: really bad. I wouldn't even call mine the Sunday scaries.
Speaker 1: I would call it the weekend worries. So as soon
Speaker 1: as even Friday night hits, you know, because I'm running
Speaker 1: a million miles an hour during the week.
Speaker 3: You guys know what season I'm in. I'm working hard
Speaker 3: to you know, get out of that.
Speaker 1: But then as soon as the weekend comes and I
Speaker 1: do work over the weekend, but a lot less, I
Speaker 1: just get this feeling that I have had my whole life,
Speaker 1: but just that I'm running out of time, that I'm
Speaker 1: running out of time to be present with my family
Speaker 1: and have fun and just like unplug from work so
Speaker 1: much so that I actually don't end up being present
Speaker 1: and I don't end up, I guess, really unplugging mentally,
Speaker 1: because that's all I'm thinking about. Like I was getting
Speaker 1: so bad, guys, that I was having panic attacks.
Speaker 3: I've gone a lot better.
Speaker 1: The last two weeks, but yeah, it's been really hard,
Speaker 1: and it actually reminds me. If you've listened to my
Speaker 1: very first episode, I kind of give you a bit
Speaker 1: of a crash course on my life and all the things.
Speaker 3: I'm not a lot in my.
Speaker 1: Thirty three years, but it reminds me of how bad
Speaker 1: my anxiety was. I have to get up really early
Speaker 1: to work at Subway. I made really good subs. The
Speaker 1: BMTs were my favorite. Anyway, I'm talking shit now because
Speaker 1: I've always been a bad sleeper the night before because
Speaker 1: I used to get at like four thirty, because I
Speaker 1: would open the store, I'd bake the bread and cookies
Speaker 1: and all that type of thing. I would physically be
Speaker 1: that anxious that I would physically vomit the night before
Speaker 1: my shift. Sorry to be descriptive, but that's the only
Speaker 1: way I can put it. And it reminded me of that,
Speaker 1: just that feeling of just dread. And it's weird because
Speaker 1: I love what I do. I love what I do
Speaker 1: so much, but you're any one person, and we can't
Speaker 1: be doing all the things all the time, and we
Speaker 1: all do that. Of course, everyone's always going to have
Speaker 1: people out there that have it way worse. But the
Speaker 1: thing is that is your reality, and you shouldn't downplay
Speaker 1: that either. Say you're a stay at home mum, which
Speaker 1: again is like the hardest job in the world. Be
Speaker 1: thinking I shouldn't be feeling this way because I've got
Speaker 1: a week of school drop offs, pickups, lunches, school sports,
Speaker 1: amongst everything else you have to do with the HEW
Speaker 1: like it's twenty million jobs for you guys.
Speaker 3: Us.
Speaker 1: Well, I'm not a stay at home anymore, but you
Speaker 1: know what I mean. I was you shouldn't be thinking that, like,
Speaker 1: I'm not allowed to feel this way. Everyone is valid
Speaker 1: and feeling however they feel. Is the first thing I
Speaker 1: want to say now, because I'm Steph. I've even made
Speaker 1: you guys a really handy, downloadable checklist for yourselves as well,
Speaker 1: and that is going to be your stepping stone for
Speaker 1: this week. I want you to complete this. Make sure
Speaker 1: you listen to the end of the episode, because I'm
Speaker 1: going to be giving you a very, very detailed itinery
Speaker 1: for your Sunday, Like I'm going to be telling you
Speaker 1: exactly what to do, and it's going to set you
Speaker 1: up for a fantastic week. Sunday Scaries or not. Now,
Speaker 1: I haven't even addressed the elephant in the room for
Speaker 1: some of you that don't know what it means, but basically,
Speaker 1: the Sunday scaries is the feeling of anxiety or dread
Speaker 1: for the week coming up. So a lot of people
Speaker 1: do get it on a Sunday, hence why they call
Speaker 1: it Sunday scaries. For me, I get it pretty much
Speaker 1: all weekend, and it is really common amongst people who
Speaker 1: feel overwhelmed by their responsibilities and the tasks ahead. We
Speaker 1: tend to kind of think of all the things, you know,
Speaker 1: when you think of all the things instead of step
Speaker 1: by step. It's like that but on steroids, really, and
Speaker 1: obviously it's going to be different for everyone. People will
Speaker 1: feel different ways. It's just like anxiety. For me, I
Speaker 1: really feel my anxiety in my chest, like I feel
Speaker 1: like something's sitting on my chest. I can't breathe. Some
Speaker 1: people get an upset stomach, that type of thing. Now,
Speaker 1: as I said, this is a just a workers. This
Speaker 1: is just stay at home parents, stay at home people
Speaker 1: that are juggling all the things, which is everyone, and
Speaker 1: it is something that can manifest in a lot of
Speaker 1: different ways, and a manifests in a way that's physical
Speaker 1: and mental or a mix depending on how you are.
Speaker 1: But it can be different anxiety symptoms such as a
Speaker 1: sense of dread like I said, resentment or anger, which
Speaker 1: I've definitely felt an upset, stomach difficulties, sleeping headaches, restlessness, irritability.
Speaker 1: Definitely feel that one, a sense of unease, and maybe
Speaker 1: I've had this before where I'm like, what is wrong
Speaker 1: with me? I just felt so uneasy on the weekends,
Speaker 1: and then it was escalating and then I realized what
Speaker 1: it was. And then the last one that is intrusive
Speaker 1: and unwanted thoughts about the upcoming week that you can't shake.
Speaker 1: So for me, I can really think worst case scenario
Speaker 1: for anything. It could be a meeting coming up or
Speaker 1: something that I need to have done, and I will
Speaker 1: think it's going to be shit blah blah blah. And
Speaker 1: I'm my own boss and I'm thinking like that, you
Speaker 1: know what I mean. And it's not just you and
Speaker 1: me that feel this way. According to a LinkedIn survey,
Speaker 1: eighty percent of workers say they experience the Sunday scaries,
Speaker 1: with over ninety percent of millennials and gen Z reporting
Speaker 1: they feel it. It can be really heavily based on
Speaker 1: your generation. Now, I looked into this because I'm actually
Speaker 1: quite interested. My initial thought before I looked into it
Speaker 1: and before I read it to you is it's because
Speaker 1: I guess.
Speaker 3: For us we've grown up with.
Speaker 1: You know, when we were younger, we didn't have social media,
Speaker 1: we weren't contactable.
Speaker 3: For us to talk to our friends, we have.
Speaker 1: To like bloody get the cord phone and then be like, hi, missus, Bob,
Speaker 1: is Sue's there, because Sue's my best friend.
Speaker 3: Now sus is Sue's home, And you'd have.
Speaker 1: To like talk to an adult before you'd have to
Speaker 1: get to talk to your friend like that takes some balls,
Speaker 1: and now we're all pussies that kind of answer the
Speaker 1: bloody phone. I can't anyway, sorry for saying the P word,
Speaker 1: but I did, and they did say it's the rising
Speaker 1: technology and shift to an always on, hyper connected modern
Speaker 1: workplace and just world in general, there's like very much
Speaker 1: blurred boundaries between work and personal time. And according to
Speaker 1: his son as twenty twenty two study indexing, I'm very
Speaker 1: scientific here. Over half of workers feel like they need
Speaker 1: to respond to their notifications immediately. And I've always been
Speaker 1: someone that I have to reply straight away. So years
Speaker 1: ago I turned off my email notifications on my phone.
Speaker 1: I've turned off my Slack all those things because they're
Speaker 1: just going all the time for me. So now I
Speaker 1: have dedicated times twice a day, and that's what I do.
Speaker 1: And it's very much so the rise of that hustle culture.
Speaker 1: I feel like we've really seen it. Like I know,
Speaker 1: our parents' generation was very much about like hard work.
Speaker 1: The only way you can be successful is if you
Speaker 1: do follow this path like go to UNI, work your
Speaker 1: ass off kind of thing. Where now there's other avenues
Speaker 1: that are open, which is fantastic, like social media, which
Speaker 1: is what I do.
Speaker 3: But again, when do you clock off? And how Now?
Speaker 1: In saying all of that, I created my own Sunday routine.
Speaker 1: And this is not like a Sunday reset well because
Speaker 1: you can kind of call it one, but it's not
Speaker 1: the typical stuff you see.
Speaker 3: This is to help you.
Speaker 1: With your anxiety, clear your brain fog, get your mind
Speaker 1: sorted for the week ahead, and also have the downtime.
Speaker 1: So this isn't going to be like me telling you,
Speaker 1: all right, you gotta get up at three o'clock with
Speaker 1: bloody Sally who's already hyped up a mountain this morning
Speaker 1: and she's made fresh blueberry jam.
Speaker 3: What am I saying?
Speaker 1: I talked some shit on this podcast and I anyway,
Speaker 1: so I need to get some guests on. Guys, I
Speaker 1: just need to get some guests on so I have
Speaker 1: someone to talk to. All right, back to your routine,
Speaker 1: definitely for me, because I do like to get up
Speaker 1: at five. I do try to stay close to this
Speaker 1: time on the weekend, but if I'm exhausted, like last weekend,
Speaker 1: I slept in as much as I could into the
Speaker 1: kids came in. I just got out of bed when
Speaker 1: I was ready, or when Willow was screaming in my face.
Speaker 1: So I want you on your Sunday morning to start
Speaker 1: with slow. I want you to think no alarm, and
Speaker 1: I'm hoping your phone's not next to your bed because
Speaker 1: you need to listen to me. So I want you
Speaker 1: to wake up gently whenever your body naturally does or
Speaker 1: your kids are pulling your hair out of your head,
Speaker 1: And I don't want your rushing out of bed. I
Speaker 1: want you just like to lay there for a little bit,
Speaker 1: because when do you ever get to do that? Like
Speaker 1: I don't ever get to this laid bed. So I
Speaker 1: want you just to lay there for a little while.
Speaker 1: But I do not want you on your phone. We're
Speaker 1: not going on our phone. We're not doing that. Talk
Speaker 1: to your kids, talk to your husband because we all
Speaker 1: know and I will link the episode below. How much
Speaker 1: it f's you up when you go on your phone
Speaker 1: for the first hour of the day. It is really bad,
Speaker 1: especially for dopamine. As soon as you do that, you're
Speaker 1: seeking out more dopamine, so you're stuck on your phone
Speaker 1: all day.
Speaker 3: So just don't do it.
Speaker 1: So you read a book, listen to a podcast, listen
Speaker 1: to my podcast, subscribe to my channel, send me a
Speaker 1: nice review like sus did, and then decide to get
Speaker 1: out of bed. Now I want you to only engage
Speaker 1: in like really calming activities. So I want you to journal.
Speaker 1: And there's a specific thing I want you to journal about.
Speaker 1: And even if you're not a journal I really want
Speaker 1: you to try this because, especially if you were having
Speaker 1: Sunday scaries, this is going to change your brain for it.
Speaker 1: I want you to write down your wins from the
Speaker 1: week and now these winds don't have to be huge
Speaker 1: and crazy. They can be as small as I drank
Speaker 1: enough water this week, I wasn't so hard on myself
Speaker 1: this week. Even if you are someone who was like
Speaker 1: I tried to like your goal is to go to
Speaker 1: the gym so many times a week and you manage
Speaker 1: to go too, that's a win. I went to the
Speaker 1: gym twice this week, So just really focus on the
Speaker 1: winds and even any lessons that you learned as well.
Speaker 1: Maybe another win is I was more present with the kids.
Speaker 1: All the kids punched on less like, that's a win.
Speaker 1: Things like that. So the next thing I want you
Speaker 1: to journal about is this week's focus. So what is
Speaker 1: your focus for this week? So for me, for a
Speaker 1: couple of weeks now, it's been a new schedule, so
Speaker 1: I'm coming up with new task batching, a new time
Speaker 1: boxing schedule, which I need to do whole other episode
Speaker 1: about just to help me figure out a system that
Speaker 1: can really help me be across everything. So that's might
Speaker 1: be my focus for a while. And my other focus
Speaker 1: has been my sleep. So just think of your focus,
Speaker 1: and I don't want you to put it down a
Speaker 1: million things like maximum two things.
Speaker 3: Okay, could be.
Speaker 1: Just taking your vitamins or getting outside every day, something
Speaker 1: like that. Now I want you to write down, probably
Speaker 1: the most important thing, all the things you're worried about,
Speaker 1: and I want you to do with them one by one.
Speaker 1: So for example, for me, could be I'm worried about
Speaker 1: the job interview I have to do for this role
Speaker 1: that I'm hiring, or I'm worried about Harper's speech she
Speaker 1: has to do on Friday. So then once you've written
Speaker 1: it down, I want you to challenge.
Speaker 3: It, is it real?
Speaker 2: What evidence?
Speaker 1: And you guys know this if you're listening to my
Speaker 1: podcast what I do with these things? What evidence do
Speaker 1: you have that suggests that this is in fact reality?
Speaker 1: And going to have it? And then I want you
Speaker 1: to do the opposite. I want you to write down
Speaker 1: why it's not true, and then once you've done that,
Speaker 1: write down the conclusion. So read through it and usually
Speaker 1: most of the time you'll see it's just our brain
Speaker 1: being an asshole making us worry about absolutely nothing. You know,
Speaker 1: Margaret from Accounts is not pissed off at you because
Speaker 1: you bought carrot cake instead of fruitcake for a birthday
Speaker 1: in the office last week.
Speaker 3: She doesn't give a shit. It's all good.
Speaker 2: Now.
Speaker 1: Once you've done this and you say you're worried about
Speaker 1: an event coming up, So there's a birthday party, an event,
Speaker 1: a meeting, something like that, I want you to think
Speaker 1: about what can you control about that and what you
Speaker 1: control now? If you can control something. Usually it could
Speaker 1: be something like, Okay, I've got this meeting. I don't
Speaker 1: have to prepare anything. I just got to turn up,
Speaker 1: So maybe I'll just pick the outfit went away and
Speaker 1: that's it. That's all you can control, and obviously turning up.
Speaker 1: But if you can't control anything, I want you to
Speaker 1: redirect your focus. Because you're worrying about the worst case scenario,
Speaker 1: which never happens. We'll just make you experience it twice
Speaker 1: and the second time it actually won't happen. It's just
Speaker 1: you thinking about it again. Because our brain.
Speaker 3: Never knows our thoughts from reality.
Speaker 1: So you're thinking that you're going to get fired because
Speaker 1: Margaret's pissed off about the cake. Your brain thinks it's
Speaker 1: actually true when it's not. You're not going to get
Speaker 1: fired from the cake. It's sweet, they told me. It's fine. Now,
Speaker 1: really reflecting on things you can and can't control. Now,
Speaker 1: as I said, if you can't control anything, which most
Speaker 1: of the time you can't, redirect your focus, what you
Speaker 1: can control is how you feel right now, what you
Speaker 1: do with your time right now. So that is why
Speaker 1: we're going to be doing this routine. So that's going
Speaker 1: to really help you just get that out, get it clear.
Speaker 3: And move on.
Speaker 1: Now. Once you've done that, I want you to have
Speaker 1: a really good breakfast. Now I'm not saying like Maca's pancakes.
Speaker 1: We're talking like your good fats, maybe some sour dope bread,
Speaker 1: some eggs. Better yet, if you can go to your
Speaker 1: favorite cafe, take the family, or if you don't have
Speaker 1: a family, take your partner, whoever, your dog, your sister
Speaker 1: Sue's will come.
Speaker 3: I'm sure all go and have.
Speaker 1: Your favorite breakfast at your favorite cafe. And if you
Speaker 1: can't do that, get outside, go for a walk, or
Speaker 1: even take your kids to the park and along the
Speaker 1: way pick up the decaf coffee. I do recommend decaf
Speaker 1: because if you've already anxious, it will help it and
Speaker 1: it tastes the same. Or if you really insist, you
Speaker 1: can have a normal coffee, but grab one along the
Speaker 1: way and drink it while you're outside in the sunshine,
Speaker 1: get some fresh air. Now we're going to move on
Speaker 1: to your mid morning plan and organism. So you've come back,
Speaker 1: you've had your breakfast, you've done your journaling. Your brain's clear.
Speaker 1: Now it's time to help get even clearer. And I'm
Speaker 1: not someone that says work on the weekend. I definitely
Speaker 1: am not promoting that. But this is about planning for
Speaker 1: the week ahead. So when you wake up tomorrow morning
Speaker 1: on Monday morning, you're not spending forty five minutes or
Speaker 1: an hour scatter brain trying to figure out what your
Speaker 1: priorities are today or for the week, or shot out
Speaker 1: a meeting earlier. Now I'm not ready, you're doing that now.
Speaker 1: So what you're going to do is you're going to
Speaker 1: grab your planner. Look in there, see any meetings you have,
Speaker 1: any appointments for the kids, if there's anything in your color. Now,
Speaker 1: what you're going to do. We all know this is
Speaker 1: a brain dump. Look in your brain dump from your
Speaker 1: monthly brain dump in your SPP planner, or grab a
Speaker 1: piece of paper and do it there. And then you're
Speaker 1: going to be doing your top three and you quick three. Now,
Speaker 1: if you don't know what I'm talking about, you need
Speaker 1: to click on the link below, which I'll give you,
Speaker 1: or just scroll back and listen to it. I think
Speaker 1: it's like last week's episode. I think, and it is
Speaker 1: the most simple planning method that will help you understand
Speaker 1: how to prioritize your task properly.
Speaker 3: And do it really stickily as well.
Speaker 1: Now, what you're going to do is tidy upper space.
Speaker 1: And I'm not saying you have to clean the whole house.
Speaker 1: We all have areas of the house that kind of
Speaker 1: just irk us when they're messy. We all know what
Speaker 1: clutter does to our brains. I did a whole episode
Speaker 1: on that as well. It makes us feel worse. Clutter
Speaker 1: makes us feel anxious. As I'm recording this podcast, I'm
Speaker 1: looking over at my desk and there's like random shit
Speaker 1: all over it from today and it's annoying me. So
Speaker 1: for me, I like to make sure my office space
Speaker 1: is clean ready to go, and my bedroom and also
Speaker 1: so like the hallway downstairs and the kitchen, so like
Speaker 1: those main high traffic areas, not the bedroom.
Speaker 3: That's weird.
Speaker 1: If that was high traffic, that'd be concerning. But you
Speaker 1: know what I mean, just choose samarios. You don't have
Speaker 1: to do everything, but try and like really incorporate that
Speaker 1: in more of a cleaning schedule approach into like your reset,
Speaker 1: so you're not doing it all on a Sunday, because
Speaker 1: there's nothing worse than doing all that stuff when you're
Speaker 1: already anxious. But it also can help because it's distracting,
Speaker 1: So refresh your space now. One thing that's really going
Speaker 1: to help is plan something fun for Monday. Now, when
Speaker 1: I mean fun, I'm not saying go like bungee.
Speaker 3: Jumping or some shit.
Speaker 1: I was saying it could be as little as grab
Speaker 1: a cup of coffee on your way to work from
Speaker 1: your favorite cafe, or watching your favorite show that night,
Speaker 1: or cooking your favorite dinner that night.
Speaker 3: Something just to look forward to. And it doesn't have
Speaker 3: to be big for me.
Speaker 1: If I really wanted something to make me, like feel
Speaker 1: really good, it would be going to the gym, which
Speaker 1: is like one of my top three usually because it's
Speaker 1: really important to me. And probably just reading, to be honest, yeah,
Speaker 1: pretty much, and hanging out with sues because I getting
Speaker 1: old now, I'm sorry. So plan something fun for Monday,
Speaker 1: something to look forward to. And even I've seen things
Speaker 1: online where people like you should plan something like during
Speaker 1: the week that's a bit different and fun. So that's
Speaker 1: something I really want to get, like another hobby, Like
Speaker 1: I just want a hobby. Ryan's indoor soccer and outdoor soccer,
Speaker 1: and I just kind of work. At the moment, I
Speaker 1: haven't done my paint by numbers. I've never finished that.
Speaker 1: If you follow me, you know I did my paint
Speaker 1: by numbers and I was so close and I've never
Speaker 1: finished it. It's been packed away because we moved and
Speaker 1: I got into cross stitching. And even just like adult
Speaker 1: coloring in is really good to just because someone that's
Speaker 1: busy and you can't sit still, that's a really good
Speaker 1: one to do. So even just do things like that.
Speaker 1: Now we're coming to your Sunday afternoon. Now this is
Speaker 1: all about relaxing and unplugging. So I want you to
Speaker 1: engage in some light exercise. Either go for another walk,
Speaker 1: get outside, or a really good thing is just to
Speaker 1: YouTube stretching routines or yoga and just do that. Like
Speaker 1: my kids loved to that with me. I haven't been
Speaker 1: able to do it for so long. I really want
Speaker 1: to get into mobility, so that's something I would love
Speaker 1: to start doing.
Speaker 3: And then spend some time on your hobbies.
Speaker 1: Like I said, do some coloring in, pay by numbers,
Speaker 1: call one of your best friends, whatever you want to do,
Speaker 1: and then just allow yourself some time to just unwine
Speaker 1: and be present and please, for the sake of God,
Speaker 1: try to spend the least amount of time on technology
Speaker 1: today is possible because technology, especially with work and things
Speaker 1: like that, is going to remind you of work and
Speaker 1: the week ahead.
Speaker 3: And please do not go any emails.
Speaker 1: Stay out of there unless it's something that's fine and
Speaker 1: you feel like it will make you feel better. Like
Speaker 1: set a time and do five minutes and just do
Speaker 1: a quick cleanup, but do not just don't go in there.
Speaker 1: Just stay away, stay away there, and I would love
Speaker 1: you to watch your favorite show. And then that leads
Speaker 1: us into it to Sunday evening. Now, this is where
Speaker 1: I can get pretty bad unless I'm really organized and
Speaker 1: I've done all these steps. Now I want you to
Speaker 1: make sure you have your meals planned. You haven't planned
Speaker 1: for the whole week, that's fine, just have it ready
Speaker 1: for tomorrow. Chop up some fruit, make a sandwich, just
Speaker 1: have your food ready for tomorrow. If you're someone that
Speaker 1: works from home, just have the ingredients ready so at
Speaker 1: least if you are working at your desk or you're
Speaker 1: home with the kids, everything's easy to chuck together. And
Speaker 1: then I want you to lay out your outfit for
Speaker 1: tomorrow morning. Because the least amount decisions that you can
Speaker 1: make the better because that's going to help you with
Speaker 1: decision fatigue, which comes heavily during the work week and
Speaker 1: during the week. And lastly, I want you to have
Speaker 1: the shower. Now everyone's got a different level. I like
Speaker 1: to wash my hair. I've got the dice and I
Speaker 1: blow dry, make sure it's all clean. I usually put
Speaker 1: James eyemasks on all that type of stuff. So just
Speaker 1: have the shower, shave, put moistrills a on. Just feel
Speaker 1: like you'll just feel so much better. And now you've
Speaker 1: got a reset place. You've got your plan to set
Speaker 1: out ready for the week. You know what your priorities
Speaker 1: are for tomorrow. You know that you're worries are out
Speaker 1: of your control or you've done something about it. The
Speaker 1: outfits ready and you're good to go. And lastly, avoid
Speaker 1: your screen an hour before bed. Please, I'm happy if
Speaker 1: you don't watch your favorite show, but any screens an
Speaker 1: hour before bed, listen to a podcast, will read a book,
Speaker 1: and that is going to change the game for you. Anyways, guys,
Speaker 1: I hope you enjoyed today's episode. Please don't forget. I
Speaker 1: made you, guys a free download below to help you
Speaker 1: out with your new Sunday routine that is just really
Speaker 1: really going to help you with the Sunday scaries, and
Speaker 1: it is just a good practice to do because Sundays
Speaker 1: were always a day of rest. Everything was shot Sunday,
Speaker 1: and now we're all online all the time. Everything's open
Speaker 1: twenty four to seven. So I love you, appreciate you, and.
Speaker 3: I will talk to you guys on Monday.
Speaker 2: Bye.
Speaker 1: Thank you guys so much for tuning in today's episode
Speaker 1: of Stepping Up. I don't want this to be just
Speaker 1: another podcast that you listen to you get inspiration and
Speaker 1: then you don't take action. If there's been something in
Speaker 1: this episode that will help you step up into the
Speaker 1: best version of yourself, open up your trusted planner and
Speaker 1: make a plan. And if you've loved listening to today's episode,
Speaker 1: take a screenshot and show me where you've been listening from.
Speaker 2: I love seeing it.
Speaker 1: Make sure you tag us at Stepping Up and steph Pace.
Speaker 3: Underscore on Instagram so we can see it.
Speaker 1: And make sure you subscribe because you won't want to
Speaker 1: miss what's coming up next week.