WEBVTT - My Sunday Routine to Beat the Sunday Scaries 💔 0:00:00.600 --> 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 --> 0:00:10.479 We pay our respect to their elders, past, present and emerging, 0:00:10.520 --> 0:00:13.240 and extend that respect to all Aboriginal and Torres Strait 0:00:13.280 --> 0:00:18.919 Islander peoples today. Welcome to Stepping Up the podcast where 0:00:18.920 --> 0:00:23.320 we explore all things organization, mental health, routines, personal. 0:00:22.960 --> 0:00:24.680 Development, motherhood and health. 0:00:25.000 --> 0:00:27.600 I'm your host, Steph Pace, and I'm the woman behind 0:00:27.800 --> 0:00:30.560 Just Another Mummy blog and also the founder of Steph 0:00:30.600 --> 0:00:33.239 Pace Planners. But I can assure you this is not 0:00:33.320 --> 0:00:37.080 just another podcast online. I'm known for my organization tips 0:00:37.080 --> 0:00:40.080 and tricks and the occasional banter, but it definitely wasn't 0:00:40.080 --> 0:00:42.760 always this way. I used to be a hot mess 0:00:43.000 --> 0:00:46.080 and occasionally still am. And I'm here as your honest 0:00:46.120 --> 0:00:48.360 and real friend each week to show you how I 0:00:48.400 --> 0:00:50.480 turn my life of chaos into clarity. 0:00:50.920 --> 0:00:52.880 Between the house, health, kids. 0:00:52.680 --> 0:00:55.120 Work, and wanting to be the best version of yourself, 0:00:55.120 --> 0:00:57.240 it can be overwhelming, and I'm here to give you 0:00:57.280 --> 0:00:59.240 the tools and tips to stop you feeling like a 0:00:59.280 --> 0:01:02.760 slave to your daily tasks, home life, and especially the 0:01:02.840 --> 0:01:04.480 expectations you have on yourself. 0:01:05.120 --> 0:01:06.039 Join me as I share my. 0:01:06.080 --> 0:01:08.280 Journey and insights into the art of balancing at all 0:01:08.400 --> 0:01:10.360 and speak to guests who can help us all live 0:01:10.400 --> 0:01:13.720 a better life. Whether you're looking to streamline your daily routines, 0:01:13.800 --> 0:01:17.440 bosh your wellbeing, achieve your fitness goals, diamondto personal development, 0:01:17.560 --> 0:01:20.200 or find inspiration to step up into the best version 0:01:20.200 --> 0:01:21.640 of yourself, We've got you. 0:01:22.319 --> 0:01:24.840 So are you ready to step up your game? Let's go. 0:01:26.640 --> 0:01:28.720 Hello, guys, and welcome back to Stepping Up. 0:01:29.120 --> 0:01:33.480 I have had a pretty decent day to day. Actually, 0:01:33.680 --> 0:01:35.200 I want to say, I feel like the last couple 0:01:35.240 --> 0:01:38.120 of episodes, I've been a bit of a wingy little 0:01:38.280 --> 0:01:39.880 Nancy I was another. 0:01:39.640 --> 0:01:42.880 Word, but I'm not. But today it started off not 0:01:43.000 --> 0:01:43.520 so great. 0:01:44.120 --> 0:01:47.319 But here I am. I've felt like I've gotten some 0:01:47.360 --> 0:01:49.360 things done. I'm going to spend the afternoon with the kids. 0:01:49.480 --> 0:01:51.559 The sun's out, my guns are out. 0:01:52.080 --> 0:01:52.440 God. 0:01:53.280 --> 0:01:55.880 I talk some shit on here, honestly, I really do. 0:01:56.000 --> 0:01:58.040 And I just wanted to say thank you so much 0:01:58.520 --> 0:02:01.280 for all the love. I actually have been reading your 0:02:01.320 --> 0:02:04.000 reviews lately and they are just so beautiful. So I 0:02:04.040 --> 0:02:07.320 thought something fun for this episode is and I can 0:02:07.520 --> 0:02:09.679 keep doing it if you guys like it is. I 0:02:09.760 --> 0:02:12.040 want to start reading a couple of reviews so you 0:02:12.120 --> 0:02:16.240 can hear yours. You write a really nice one, please do. 0:02:17.040 --> 0:02:20.519 As I mentioned last week, this is a independently run podcast. 0:02:20.840 --> 0:02:23.480 I literally just started this podcast to help so when 0:02:23.560 --> 0:02:27.640 I see these types of messages and comments to something 0:02:27.680 --> 0:02:30.519 that I do work so hard on and it's something 0:02:30.560 --> 0:02:32.359 that's not like a paid thing or anything like that, 0:02:32.440 --> 0:02:35.079 it's actually the other way. A pay for it and 0:02:35.400 --> 0:02:37.320 we work really hard to bring it to you guys. 0:02:37.320 --> 0:02:39.239 So I would really appreciate it if you guys would 0:02:39.240 --> 0:02:42.480 subscribe on either Spotify or Apple and share with your friends, 0:02:42.520 --> 0:02:45.919 because it will help me keep talking in your ear 0:02:46.120 --> 0:02:49.800 and giving you tips and things. All right, So I 0:02:49.840 --> 0:02:52.200 really want to read this review to you, guys because 0:02:52.240 --> 0:02:53.600 it was so beautiful. 0:02:54.280 --> 0:02:54.600 All right. 0:02:54.639 --> 0:02:57.000 So this one is from Susie and she posted it 0:02:57.040 --> 0:03:00.840 on a Monday, which was actually last week. Steph, your 0:03:00.840 --> 0:03:04.119 podcasts are truly remarkable. Your honesty and rawness shine through 0:03:04.160 --> 0:03:08.240 in every episode, offering inspiration and comfort during tough times. 0:03:08.440 --> 0:03:11.600 Your genuine and heartfelt content has been a lifeline for me, 0:03:12.240 --> 0:03:14.880 with several episodes replayed multiple times to help me get 0:03:14.880 --> 0:03:18.440 through challenging days. I'm going to get emotional. Your ability 0:03:18.480 --> 0:03:22.440 to connect and uplift listeners is unparallel and making these 0:03:22.480 --> 0:03:26.120 podcasts an invaluable source of support and motivation. I jumped 0:03:26.120 --> 0:03:27.880 straight onto it first seeing when you drop them on 0:03:27.919 --> 0:03:30.519 Monday morning to set up my week. Thank you so much, Sus, 0:03:31.280 --> 0:03:33.720 Thank you Sus. That is just honestly, I swear guys, 0:03:33.720 --> 0:03:35.720 I did not write that about myself. That is a 0:03:35.880 --> 0:03:40.600 killer comment, Like, isn't that just beautiful? Gonna give me 0:03:40.600 --> 0:03:44.360 a big head, Sus. Sus is a legend, you know 0:03:44.360 --> 0:03:45.480 how I always talking about Sally. 0:03:45.720 --> 0:03:47.480 Sorry, if this is a really cool Sally out there, 0:03:47.520 --> 0:03:48.320 I know there is a lot. 0:03:48.800 --> 0:03:50.880 Sus is going to be the name I use now 0:03:50.920 --> 0:03:55.520 for like the hero of the story. Anyways, quick house 0:03:55.600 --> 0:03:59.680 update before I get stuck into today's episode. The driveways 0:03:59.680 --> 0:04:02.480 are paul and the pool fences are up and it's 0:04:02.480 --> 0:04:03.760 looking like an actual house. 0:04:03.840 --> 0:04:04.040 Now. 0:04:04.120 --> 0:04:07.240 I cannot wait. We're not going to know ourselves after 0:04:07.240 --> 0:04:09.240 we've lived in the unit to go into that house. 0:04:09.440 --> 0:04:12.240 And the kids are really ready to go now, like 0:04:12.280 --> 0:04:14.560 they're just they're done here. They're sick of share in 0:04:14.560 --> 0:04:16.400 a bedroom. If I knew I wouldn't have put a 0:04:16.400 --> 0:04:20.080 podcast studio on here. Now I'm kind of stock, but 0:04:20.240 --> 0:04:20.880 they're okay. 0:04:21.279 --> 0:04:21.960 I set it all up. 0:04:22.000 --> 0:04:24.280 I've got really cool storage happening in there. Maybe I'll 0:04:24.279 --> 0:04:26.720 do like an episode on kids' storage or something. Let 0:04:26.720 --> 0:04:29.920 me know what the vibe is. But yeah, yeah, it's 0:04:29.960 --> 0:04:32.880 basically like a boxing ring here at the Pace Household, 0:04:33.120 --> 0:04:36.000 and not too fun because they're up in each other's 0:04:36.000 --> 0:04:38.720 grill and they need space, especially Harper. She's a very 0:04:38.760 --> 0:04:41.480 loud personality and Willow's a bit more. She just kind 0:04:41.480 --> 0:04:44.159 of likes to play. And you know, they both get 0:04:44.240 --> 0:04:46.360 crazy though both of them. It's either one or the other, 0:04:46.480 --> 0:04:49.080 isn't it. Anyways, I just wanted to give you that update. 0:04:49.400 --> 0:04:52.680 And we've still been filming that house series, and I 0:04:52.680 --> 0:04:54.400 showed a bit of behind the scenes on my YouTube 0:04:54.440 --> 0:04:57.000 channel the other week of me literally just having a 0:04:57.040 --> 0:04:57.719 brain fart. 0:04:58.080 --> 0:04:58.880 I was terrible. 0:04:59.400 --> 0:05:03.120 Anyways, That's not what I'm talking about here today. Today, 0:05:03.160 --> 0:05:04.520 I'm going to be talking to you guys about the 0:05:04.520 --> 0:05:07.679 Sunday Scaries. Now, I'm sure you've heard this term thrown around, 0:05:07.839 --> 0:05:10.719 especially by me. Sometimes i'll post a routine or I'll 0:05:10.720 --> 0:05:13.640 talk about it myself. And this is something I really 0:05:13.640 --> 0:05:19.440 wanted to talk about because lately especially I have been 0:05:19.480 --> 0:05:22.120 really bad. I wouldn't even call mine the Sunday scaries. 0:05:22.120 --> 0:05:24.000 I would call it the weekend worries. So as soon 0:05:24.040 --> 0:05:27.040 as even Friday night hits, you know, because I'm running 0:05:27.080 --> 0:05:28.640 a million miles an hour during the week. 0:05:28.640 --> 0:05:30.400 You guys know what season I'm in. I'm working hard 0:05:30.400 --> 0:05:32.000 to you know, get out of that. 0:05:32.680 --> 0:05:34.200 But then as soon as the weekend comes and I 0:05:34.360 --> 0:05:37.839 do work over the weekend, but a lot less, I 0:05:38.120 --> 0:05:42.440 just get this feeling that I have had my whole life, 0:05:42.600 --> 0:05:46.160 but just that I'm running out of time, that I'm 0:05:46.200 --> 0:05:48.400 running out of time to be present with my family 0:05:48.480 --> 0:05:52.159 and have fun and just like unplug from work so 0:05:52.320 --> 0:05:55.000 much so that I actually don't end up being present 0:05:55.040 --> 0:05:57.960 and I don't end up, I guess, really unplugging mentally, 0:05:58.080 --> 0:06:00.920 because that's all I'm thinking about. Like I was getting 0:06:00.960 --> 0:06:03.080 so bad, guys, that I was having panic attacks. 0:06:03.160 --> 0:06:04.159 I've gone a lot better. 0:06:03.960 --> 0:06:08.159 The last two weeks, but yeah, it's been really hard, 0:06:08.400 --> 0:06:12.000 and it actually reminds me. If you've listened to my 0:06:12.080 --> 0:06:13.760 very first episode, I kind of give you a bit 0:06:13.760 --> 0:06:16.440 of a crash course on my life and all the things. 0:06:16.880 --> 0:06:17.760 I'm not a lot in my. 0:06:17.800 --> 0:06:20.000 Thirty three years, but it reminds me of how bad 0:06:20.040 --> 0:06:22.000 my anxiety was. I have to get up really early 0:06:22.040 --> 0:06:24.800 to work at Subway. I made really good subs. The 0:06:24.880 --> 0:06:30.720 BMTs were my favorite. Anyway, I'm talking shit now because 0:06:30.720 --> 0:06:33.000 I've always been a bad sleeper the night before because 0:06:33.000 --> 0:06:34.719 I used to get at like four thirty, because I 0:06:34.720 --> 0:06:37.039 would open the store, I'd bake the bread and cookies 0:06:37.040 --> 0:06:39.719 and all that type of thing. I would physically be 0:06:39.800 --> 0:06:43.120 that anxious that I would physically vomit the night before 0:06:43.440 --> 0:06:47.360 my shift. Sorry to be descriptive, but that's the only 0:06:47.400 --> 0:06:49.920 way I can put it. And it reminded me of that, 0:06:50.080 --> 0:06:53.480 just that feeling of just dread. And it's weird because 0:06:54.240 --> 0:06:57.120 I love what I do. I love what I do 0:06:57.240 --> 0:07:02.240 so much, but you're any one person, and we can't 0:07:02.240 --> 0:07:05.160 be doing all the things all the time, and we 0:07:05.200 --> 0:07:07.839 all do that. Of course, everyone's always going to have 0:07:07.839 --> 0:07:10.320 people out there that have it way worse. But the 0:07:10.360 --> 0:07:14.880 thing is that is your reality, and you shouldn't downplay 0:07:14.920 --> 0:07:18.040 that either. Say you're a stay at home mum, which 0:07:18.080 --> 0:07:19.960 again is like the hardest job in the world. Be 0:07:20.040 --> 0:07:22.080 thinking I shouldn't be feeling this way because I've got 0:07:22.320 --> 0:07:26.400 a week of school drop offs, pickups, lunches, school sports, 0:07:26.680 --> 0:07:28.680 amongst everything else you have to do with the HEW 0:07:28.760 --> 0:07:30.440 like it's twenty million jobs for you guys. 0:07:30.800 --> 0:07:31.160 Us. 0:07:31.240 --> 0:07:32.960 Well, I'm not a stay at home anymore, but you 0:07:33.000 --> 0:07:35.600 know what I mean. I was you shouldn't be thinking that, like, 0:07:35.640 --> 0:07:38.440 I'm not allowed to feel this way. Everyone is valid 0:07:38.440 --> 0:07:41.000 and feeling however they feel. Is the first thing I 0:07:41.040 --> 0:07:45.720 want to say now, because I'm Steph. I've even made 0:07:45.760 --> 0:07:49.520 you guys a really handy, downloadable checklist for yourselves as well, 0:07:49.960 --> 0:07:51.480 and that is going to be your stepping stone for 0:07:51.480 --> 0:07:53.880 this week. I want you to complete this. Make sure 0:07:53.920 --> 0:07:55.560 you listen to the end of the episode, because I'm 0:07:55.560 --> 0:07:58.520 going to be giving you a very, very detailed itinery 0:07:58.680 --> 0:08:00.880 for your Sunday, Like I'm going to be telling you 0:08:00.960 --> 0:08:03.000 exactly what to do, and it's going to set you 0:08:03.080 --> 0:08:06.480 up for a fantastic week. Sunday Scaries or not. Now, 0:08:06.760 --> 0:08:09.040 I haven't even addressed the elephant in the room for 0:08:09.120 --> 0:08:11.840 some of you that don't know what it means, but basically, 0:08:11.880 --> 0:08:15.640 the Sunday scaries is the feeling of anxiety or dread 0:08:16.280 --> 0:08:19.440 for the week coming up. So a lot of people 0:08:19.520 --> 0:08:21.200 do get it on a Sunday, hence why they call 0:08:21.280 --> 0:08:23.520 it Sunday scaries. For me, I get it pretty much 0:08:23.560 --> 0:08:26.480 all weekend, and it is really common amongst people who 0:08:26.520 --> 0:08:29.960 feel overwhelmed by their responsibilities and the tasks ahead. We 0:08:30.080 --> 0:08:32.480 tend to kind of think of all the things, you know, 0:08:32.520 --> 0:08:34.960 when you think of all the things instead of step 0:08:35.000 --> 0:08:39.120 by step. It's like that but on steroids, really, and 0:08:39.600 --> 0:08:42.160 obviously it's going to be different for everyone. People will 0:08:42.200 --> 0:08:45.720 feel different ways. It's just like anxiety. For me, I 0:08:45.760 --> 0:08:48.640 really feel my anxiety in my chest, like I feel 0:08:48.679 --> 0:08:50.720 like something's sitting on my chest. I can't breathe. Some 0:08:50.760 --> 0:08:54.320 people get an upset stomach, that type of thing. Now, 0:08:55.200 --> 0:08:56.800 as I said, this is a just a workers. This 0:08:56.880 --> 0:08:59.079 is just stay at home parents, stay at home people 0:08:59.120 --> 0:09:02.520 that are juggling all the things, which is everyone, and 0:09:03.200 --> 0:09:06.120 it is something that can manifest in a lot of 0:09:06.120 --> 0:09:09.880 different ways, and a manifests in a way that's physical 0:09:09.920 --> 0:09:12.600 and mental or a mix depending on how you are. 0:09:13.160 --> 0:09:17.160 But it can be different anxiety symptoms such as a 0:09:17.200 --> 0:09:20.400 sense of dread like I said, resentment or anger, which 0:09:20.440 --> 0:09:27.839 I've definitely felt an upset, stomach difficulties, sleeping headaches, restlessness, irritability. 0:09:28.080 --> 0:09:31.160 Definitely feel that one, a sense of unease, and maybe 0:09:31.400 --> 0:09:33.000 I've had this before where I'm like, what is wrong 0:09:33.040 --> 0:09:35.319 with me? I just felt so uneasy on the weekends, 0:09:35.320 --> 0:09:37.160 and then it was escalating and then I realized what 0:09:37.200 --> 0:09:41.120 it was. And then the last one that is intrusive 0:09:41.200 --> 0:09:44.760 and unwanted thoughts about the upcoming week that you can't shake. 0:09:44.920 --> 0:09:48.400 So for me, I can really think worst case scenario 0:09:48.640 --> 0:09:51.040 for anything. It could be a meeting coming up or 0:09:51.040 --> 0:09:53.200 something that I need to have done, and I will 0:09:53.200 --> 0:09:55.920 think it's going to be shit blah blah blah. And 0:09:55.960 --> 0:09:58.200 I'm my own boss and I'm thinking like that, you 0:09:58.240 --> 0:10:01.400 know what I mean. And it's not just you and 0:10:01.440 --> 0:10:04.320 me that feel this way. According to a LinkedIn survey, 0:10:04.360 --> 0:10:08.160 eighty percent of workers say they experience the Sunday scaries, 0:10:08.320 --> 0:10:12.040 with over ninety percent of millennials and gen Z reporting 0:10:12.080 --> 0:10:14.840 they feel it. It can be really heavily based on 0:10:14.880 --> 0:10:18.160 your generation. Now, I looked into this because I'm actually 0:10:18.240 --> 0:10:20.920 quite interested. My initial thought before I looked into it 0:10:21.559 --> 0:10:23.720 and before I read it to you is it's because 0:10:23.840 --> 0:10:24.400 I guess. 0:10:24.160 --> 0:10:25.800 For us we've grown up with. 0:10:25.960 --> 0:10:27.920 You know, when we were younger, we didn't have social media, 0:10:28.520 --> 0:10:29.600 we weren't contactable. 0:10:29.760 --> 0:10:31.120 For us to talk to our friends, we have. 0:10:31.160 --> 0:10:36.120 To like bloody get the cord phone and then be like, hi, missus, Bob, 0:10:37.520 --> 0:10:39.720 is Sue's there, because Sue's my best friend. 0:10:39.720 --> 0:10:42.920 Now sus is Sue's home, And you'd have. 0:10:42.840 --> 0:10:44.360 To like talk to an adult before you'd have to 0:10:44.360 --> 0:10:46.640 get to talk to your friend like that takes some balls, 0:10:46.679 --> 0:10:48.400 and now we're all pussies that kind of answer the 0:10:48.600 --> 0:10:51.840 bloody phone. I can't anyway, sorry for saying the P word, 0:10:51.880 --> 0:10:54.120 but I did, and they did say it's the rising 0:10:54.160 --> 0:10:58.160 technology and shift to an always on, hyper connected modern 0:10:58.160 --> 0:11:01.600 workplace and just world in general, there's like very much 0:11:01.640 --> 0:11:06.680 blurred boundaries between work and personal time. And according to 0:11:06.720 --> 0:11:10.960 his son as twenty twenty two study indexing, I'm very 0:11:11.040 --> 0:11:14.240 scientific here. Over half of workers feel like they need 0:11:14.280 --> 0:11:18.200 to respond to their notifications immediately. And I've always been 0:11:18.200 --> 0:11:21.240 someone that I have to reply straight away. So years 0:11:21.240 --> 0:11:24.520 ago I turned off my email notifications on my phone. 0:11:24.880 --> 0:11:27.120 I've turned off my Slack all those things because they're 0:11:27.120 --> 0:11:29.320 just going all the time for me. So now I 0:11:29.360 --> 0:11:32.640 have dedicated times twice a day, and that's what I do. 0:11:33.280 --> 0:11:36.920 And it's very much so the rise of that hustle culture. 0:11:37.320 --> 0:11:39.680 I feel like we've really seen it. Like I know, 0:11:39.720 --> 0:11:42.640 our parents' generation was very much about like hard work. 0:11:43.559 --> 0:11:45.319 The only way you can be successful is if you 0:11:45.400 --> 0:11:48.240 do follow this path like go to UNI, work your 0:11:48.240 --> 0:11:50.480 ass off kind of thing. Where now there's other avenues 0:11:50.520 --> 0:11:53.200 that are open, which is fantastic, like social media, which 0:11:53.240 --> 0:11:53.800 is what I do. 0:11:54.559 --> 0:11:58.719 But again, when do you clock off? And how Now? 0:11:58.720 --> 0:12:03.080 In saying all of that, I created my own Sunday routine. 0:12:03.360 --> 0:12:05.439 And this is not like a Sunday reset well because 0:12:05.480 --> 0:12:07.120 you can kind of call it one, but it's not 0:12:07.320 --> 0:12:08.440 the typical stuff you see. 0:12:08.480 --> 0:12:09.480 This is to help you. 0:12:09.440 --> 0:12:13.280 With your anxiety, clear your brain fog, get your mind 0:12:13.520 --> 0:12:16.760 sorted for the week ahead, and also have the downtime. 0:12:16.920 --> 0:12:18.720 So this isn't going to be like me telling you, 0:12:18.840 --> 0:12:20.480 all right, you gotta get up at three o'clock with 0:12:20.520 --> 0:12:23.640 bloody Sally who's already hyped up a mountain this morning 0:12:23.679 --> 0:12:26.400 and she's made fresh blueberry jam. 0:12:26.520 --> 0:12:27.400 What am I saying? 0:12:27.600 --> 0:12:29.960 I talked some shit on this podcast and I anyway, 0:12:30.080 --> 0:12:31.880 so I need to get some guests on. Guys, I 0:12:31.960 --> 0:12:33.400 just need to get some guests on so I have 0:12:33.440 --> 0:12:37.160 someone to talk to. All right, back to your routine, 0:12:37.720 --> 0:12:40.480 definitely for me, because I do like to get up 0:12:40.520 --> 0:12:42.760 at five. I do try to stay close to this 0:12:42.840 --> 0:12:46.600 time on the weekend, but if I'm exhausted, like last weekend, 0:12:46.679 --> 0:12:48.520 I slept in as much as I could into the 0:12:48.559 --> 0:12:50.439 kids came in. I just got out of bed when 0:12:50.440 --> 0:12:52.800 I was ready, or when Willow was screaming in my face. 0:12:53.840 --> 0:12:56.480 So I want you on your Sunday morning to start 0:12:57.320 --> 0:13:01.000 with slow. I want you to think no alarm, and 0:13:01.040 --> 0:13:03.200 I'm hoping your phone's not next to your bed because 0:13:03.240 --> 0:13:05.839 you need to listen to me. So I want you 0:13:05.920 --> 0:13:08.319 to wake up gently whenever your body naturally does or 0:13:08.360 --> 0:13:10.480 your kids are pulling your hair out of your head, 0:13:10.760 --> 0:13:12.440 And I don't want your rushing out of bed. I 0:13:12.480 --> 0:13:14.040 want you just like to lay there for a little bit, 0:13:14.160 --> 0:13:15.960 because when do you ever get to do that? Like 0:13:16.040 --> 0:13:18.400 I don't ever get to this laid bed. So I 0:13:18.440 --> 0:13:19.959 want you just to lay there for a little while. 0:13:20.320 --> 0:13:21.959 But I do not want you on your phone. We're 0:13:22.000 --> 0:13:24.680 not going on our phone. We're not doing that. Talk 0:13:24.720 --> 0:13:27.000 to your kids, talk to your husband because we all 0:13:27.040 --> 0:13:29.400 know and I will link the episode below. How much 0:13:29.400 --> 0:13:30.920 it f's you up when you go on your phone 0:13:30.960 --> 0:13:33.520 for the first hour of the day. It is really bad, 0:13:33.600 --> 0:13:35.920 especially for dopamine. As soon as you do that, you're 0:13:35.960 --> 0:13:38.200 seeking out more dopamine, so you're stuck on your phone 0:13:38.200 --> 0:13:38.600 all day. 0:13:39.040 --> 0:13:40.240 So just don't do it. 0:13:40.280 --> 0:13:42.360 So you read a book, listen to a podcast, listen 0:13:42.400 --> 0:13:44.920 to my podcast, subscribe to my channel, send me a 0:13:45.000 --> 0:13:48.480 nice review like sus did, and then decide to get 0:13:48.480 --> 0:13:51.640 out of bed. Now I want you to only engage 0:13:51.640 --> 0:13:55.520 in like really calming activities. So I want you to journal. 0:13:55.920 --> 0:13:58.760 And there's a specific thing I want you to journal about. 0:13:58.960 --> 0:14:01.600 And even if you're not a journal I really want 0:14:01.600 --> 0:14:04.640 you to try this because, especially if you were having 0:14:04.880 --> 0:14:08.199 Sunday scaries, this is going to change your brain for it. 0:14:08.840 --> 0:14:11.680 I want you to write down your wins from the 0:14:11.679 --> 0:14:14.040 week and now these winds don't have to be huge 0:14:14.160 --> 0:14:17.800 and crazy. They can be as small as I drank 0:14:17.880 --> 0:14:20.440 enough water this week, I wasn't so hard on myself 0:14:20.480 --> 0:14:22.960 this week. Even if you are someone who was like 0:14:23.040 --> 0:14:25.160 I tried to like your goal is to go to 0:14:25.160 --> 0:14:27.880 the gym so many times a week and you manage 0:14:27.920 --> 0:14:30.920 to go too, that's a win. I went to the 0:14:30.920 --> 0:14:33.600 gym twice this week, So just really focus on the 0:14:33.640 --> 0:14:36.080 winds and even any lessons that you learned as well. 0:14:36.560 --> 0:14:39.160 Maybe another win is I was more present with the kids. 0:14:39.720 --> 0:14:42.440 All the kids punched on less like, that's a win. 0:14:43.200 --> 0:14:45.160 Things like that. So the next thing I want you 0:14:45.200 --> 0:14:49.080 to journal about is this week's focus. So what is 0:14:49.120 --> 0:14:52.040 your focus for this week? So for me, for a 0:14:52.080 --> 0:14:54.320 couple of weeks now, it's been a new schedule, so 0:14:54.880 --> 0:14:57.880 I'm coming up with new task batching, a new time 0:14:58.120 --> 0:15:00.720 boxing schedule, which I need to do whole other episode 0:15:00.720 --> 0:15:04.440 about just to help me figure out a system that 0:15:04.480 --> 0:15:07.280 can really help me be across everything. So that's might 0:15:07.320 --> 0:15:09.360 be my focus for a while. And my other focus 0:15:09.360 --> 0:15:12.119 has been my sleep. So just think of your focus, 0:15:12.200 --> 0:15:13.640 and I don't want you to put it down a 0:15:13.680 --> 0:15:16.080 million things like maximum two things. 0:15:16.120 --> 0:15:17.200 Okay, could be. 0:15:17.280 --> 0:15:20.760 Just taking your vitamins or getting outside every day, something 0:15:20.800 --> 0:15:23.640 like that. Now I want you to write down, probably 0:15:23.640 --> 0:15:26.880 the most important thing, all the things you're worried about, 0:15:27.160 --> 0:15:28.720 and I want you to do with them one by one. 0:15:29.320 --> 0:15:33.080 So for example, for me, could be I'm worried about 0:15:33.680 --> 0:15:36.320 the job interview I have to do for this role 0:15:36.480 --> 0:15:40.160 that I'm hiring, or I'm worried about Harper's speech she 0:15:40.240 --> 0:15:43.080 has to do on Friday. So then once you've written 0:15:43.120 --> 0:15:45.720 it down, I want you to challenge. 0:15:45.320 --> 0:15:46.520 It, is it real? 0:15:47.120 --> 0:15:48.040 What evidence? 0:15:48.240 --> 0:15:50.000 And you guys know this if you're listening to my 0:15:50.200 --> 0:15:53.200 podcast what I do with these things? What evidence do 0:15:53.280 --> 0:15:56.520 you have that suggests that this is in fact reality? 0:15:56.600 --> 0:15:58.840 And going to have it? And then I want you 0:15:58.880 --> 0:16:00.600 to do the opposite. I want you to write down 0:16:00.840 --> 0:16:04.120 why it's not true, and then once you've done that, 0:16:04.320 --> 0:16:08.360 write down the conclusion. So read through it and usually 0:16:08.440 --> 0:16:11.080 most of the time you'll see it's just our brain 0:16:11.840 --> 0:16:15.080 being an asshole making us worry about absolutely nothing. You know, 0:16:15.200 --> 0:16:17.720 Margaret from Accounts is not pissed off at you because 0:16:18.280 --> 0:16:21.680 you bought carrot cake instead of fruitcake for a birthday 0:16:21.880 --> 0:16:22.800 in the office last week. 0:16:22.920 --> 0:16:24.320 She doesn't give a shit. It's all good. 0:16:25.240 --> 0:16:25.600 Now. 0:16:25.760 --> 0:16:28.480 Once you've done this and you say you're worried about 0:16:28.520 --> 0:16:30.920 an event coming up, So there's a birthday party, an event, 0:16:31.120 --> 0:16:33.560 a meeting, something like that, I want you to think 0:16:33.600 --> 0:16:36.680 about what can you control about that and what you 0:16:36.720 --> 0:16:40.480 control now? If you can control something. Usually it could 0:16:40.480 --> 0:16:43.000 be something like, Okay, I've got this meeting. I don't 0:16:43.000 --> 0:16:44.720 have to prepare anything. I just got to turn up, 0:16:44.760 --> 0:16:47.920 So maybe I'll just pick the outfit went away and 0:16:47.960 --> 0:16:50.920 that's it. That's all you can control, and obviously turning up. 0:16:51.400 --> 0:16:53.200 But if you can't control anything, I want you to 0:16:53.240 --> 0:16:58.600 redirect your focus. Because you're worrying about the worst case scenario, 0:16:58.880 --> 0:17:02.200 which never happens. We'll just make you experience it twice 0:17:02.360 --> 0:17:04.600 and the second time it actually won't happen. It's just 0:17:04.720 --> 0:17:07.160 you thinking about it again. Because our brain. 0:17:07.000 --> 0:17:09.320 Never knows our thoughts from reality. 0:17:09.920 --> 0:17:12.520 So you're thinking that you're going to get fired because 0:17:12.520 --> 0:17:15.600 Margaret's pissed off about the cake. Your brain thinks it's 0:17:15.640 --> 0:17:18.120 actually true when it's not. You're not going to get 0:17:18.119 --> 0:17:22.880 fired from the cake. It's sweet, they told me. It's fine. Now, 0:17:23.440 --> 0:17:26.120 really reflecting on things you can and can't control. Now, 0:17:26.160 --> 0:17:27.960 as I said, if you can't control anything, which most 0:17:27.960 --> 0:17:30.240 of the time you can't, redirect your focus, what you 0:17:30.280 --> 0:17:31.919 can control is how you feel right now, what you 0:17:31.960 --> 0:17:33.760 do with your time right now. So that is why 0:17:33.800 --> 0:17:36.040 we're going to be doing this routine. So that's going 0:17:36.080 --> 0:17:38.280 to really help you just get that out, get it clear. 0:17:38.119 --> 0:17:38.560 And move on. 0:17:39.160 --> 0:17:41.040 Now. Once you've done that, I want you to have 0:17:41.080 --> 0:17:46.240 a really good breakfast. Now I'm not saying like Maca's pancakes. 0:17:46.280 --> 0:17:50.399 We're talking like your good fats, maybe some sour dope bread, 0:17:50.760 --> 0:17:53.800 some eggs. Better yet, if you can go to your 0:17:53.800 --> 0:17:56.280 favorite cafe, take the family, or if you don't have 0:17:56.280 --> 0:17:58.240 a family, take your partner, whoever, your dog, your sister 0:17:58.840 --> 0:17:59.639 Sue's will come. 0:17:59.680 --> 0:18:01.200 I'm sure all go and have. 0:18:01.240 --> 0:18:03.439 Your favorite breakfast at your favorite cafe. And if you 0:18:03.440 --> 0:18:05.600 can't do that, get outside, go for a walk, or 0:18:05.600 --> 0:18:07.240 even take your kids to the park and along the 0:18:07.280 --> 0:18:11.000 way pick up the decaf coffee. I do recommend decaf 0:18:11.040 --> 0:18:13.280 because if you've already anxious, it will help it and 0:18:13.280 --> 0:18:15.399 it tastes the same. Or if you really insist, you 0:18:15.400 --> 0:18:18.119 can have a normal coffee, but grab one along the 0:18:18.119 --> 0:18:20.920 way and drink it while you're outside in the sunshine, 0:18:21.000 --> 0:18:23.480 get some fresh air. Now we're going to move on 0:18:23.520 --> 0:18:26.400 to your mid morning plan and organism. So you've come back, 0:18:26.480 --> 0:18:29.960