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Speaker 1: Hey everyone, it's Carly Talley here for this week's Mojo Monday.

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Speaker 1: So I'm going to make this a really practical episode,

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Speaker 1: so I'll get straight to the task if you choose

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Speaker 1: to accept it. And it's all about an attentional order.

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Speaker 1: So the beauty of this practice is that what happens

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Speaker 1: is you start to notice how easily your attention can

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Speaker 1: be stolen. And I'm not just talking about digital distractions,

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Speaker 1: but how easy it is to fall into also the

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Speaker 1: distraction of your thoughts, the distraction of your emotions. We

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Speaker 1: can easily, throughout all these distractions, get into this state

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Speaker 1: of reactivity, you know, allowing yourself to be pulled into

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Speaker 1: mindless distractions that take you away from what's actually important,

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Speaker 1: what's meaningful and purposeful in your life. So by doing

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Speaker 1: this order, what happens is you take back control. You

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Speaker 1: become aware of where your attention is in any moments,

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Speaker 1: and so you live less in reactive mode, less likely

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Speaker 1: to give in to impulse, and live more intentionally. And

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Speaker 1: when you do this, you're going to notice the difference.

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Speaker 1: You will notice the difference in your energy, your emotions,

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Speaker 1: your thinking, and how you show up for others. Because

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Speaker 1: it doesn't. It's it does. It's positive around productivity, yes,

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Speaker 1: but it also has a positive impact on relationships, gaining

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Speaker 1: a clearer perspective on your life. And that's not just

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Speaker 1: a false promise or an exaggeration. It's simply what happens

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Speaker 1: when you start to direct your attention with intention. So

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Speaker 1: what it is is an attentional ordit so it's a

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Speaker 1: quick check in on where your mental energy is actually going.

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Speaker 1: And you may not have even thought about this before,

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Speaker 1: so you might have heard the saying where your attention goes,

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Speaker 1: your energy flows, and we don't want that energy flowing

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Speaker 1: into distractions. That may help in the short term to

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Speaker 1: avoid something, but long term they really drain your energy.

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Speaker 1: So over the next few days, I want you to

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Speaker 1: simply notice where your attention goes, so you can jot

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Speaker 1: it down a notebook or maybe make a quick voice

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Speaker 1: memo on your phone. So examples, maybe I sat down

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Speaker 1: to start my work project and ended up getting distracted

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Speaker 1: by the news and reading the online news. I started

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Speaker 1: worrying about a deadline and ended up procrastinating by doing

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Speaker 1: other things because it was stressing me out so much.

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Speaker 1: Or I checked social media every time I had a break,

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Speaker 1: or I spent a lot of time complaining about my

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Speaker 1: back pain, or I was ruminating over this argument that

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Speaker 1: I had with my sister in law and the whole

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Speaker 1: thing stressing me out. So it's no judgment. Judgment will

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Speaker 1: probably come into it, but just try and push that aside,

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Speaker 1: just put it to the side, and just be aware

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Speaker 1: of where your attention is. So it's like you're collecting

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Speaker 1: data on your mind. And the next part is it's

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Speaker 1: something that I really love and it comes from Paul's

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Speaker 1: book The Heartiness Effect, which is coming out at the

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Speaker 1: end of the month, and he talks about an attentional

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Speaker 1: heat map. So it's a visual picture of where your

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Speaker 1: mind spends its time. So a visual heat map. So

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Speaker 1: you've probably seen a heat map before. So red means hot,

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Speaker 1: blue means cool. So in this context, the red zones

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Speaker 1: are where your attention is intense or over active, maybe

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Speaker 1: you know work, stress, constant res domination, emotional reactivity. The

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Speaker 1: blue zones are where your attention is barely landing. These

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Speaker 1: are the things you're neglecting. Maybe it's the relationships that

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Speaker 1: matter most to you, time for exercise, your nutrition, creativity,

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Speaker 1: or maybe it's its rest most of us are walking

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Speaker 1: around with a mental map that's glowing red, but in

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Speaker 1: all the wrong areas. So it's the worries, the to

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Speaker 1: do lists, the scrolling on social media, the emails, while

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Speaker 1: the things that truly matter to us, the things that

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Speaker 1: nourish us, the things that give us energy, are staying cold.

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Speaker 1: They're staying in the blue blue zones. The goal isn't

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Speaker 1: to eliminate the red zones, but it's to redistribute your

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Speaker 1: attention towards what matters. So you're reducing the noise and

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Speaker 1: increasing the parts of life that actually give you more energy.

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Speaker 1: So here's what you can try this week. So think

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Speaker 1: of all the key domains of your life, so work, family, friends' health, learning,

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Speaker 1: whatever's relevant to you, and then track your attention for

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Speaker 1: a couple of days and at the end color code

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Speaker 1: each area, or you could do this maybe each day,

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Speaker 1: so red for higher attention, yellow for moderate, and blue

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Speaker 1: for low. Then ask yourself, does this map, even if

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Speaker 1: it's just visually in your head, does this map reflect

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Speaker 1: what is important to me? Am I giving my energy

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Speaker 1: to what really matters, like deep in your heart? And

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Speaker 1: what's glowing red that actually doesn't deserve to be glowing

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Speaker 1: red and what's cold that needs more warmth. So when

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Speaker 1: we reclaim our attention and take control of our attention,

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Speaker 1: we reclaim our power to make intentional choices. And as

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Speaker 1: I said earlier, it's not just about productivity, it's about

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Speaker 1: our wellbeing. It's about our mental fitness because attention and

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Speaker 1: emotion are deeply linked. Where our attention goes, so where

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Speaker 1: you are directing your attention, your emotion follows. So if

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Speaker 1: you are constantly after dopamine hits, avoidance strategies, numbing activities,

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Speaker 1: your nervous system is going to be affected. But when

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Speaker 1: you redirect your attention towards what's meaningful, what matters deep

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Speaker 1: in your heart, purpose, connection, creativity, your physiology shifts, so

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Speaker 1: you literally change your state. So here's your challenge for

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Speaker 1: this week. Run your attentional audit, notice your patterns, create

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Speaker 1: your heat map, even if it's just a mental picture

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Speaker 1: of it, and then choose one red zone to cool

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Speaker 1: down and one blue zone to warm up. So maybe

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Speaker 1: it's putting your phone on charge in another room at

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Speaker 1: night and spending that time talking to your partner or

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Speaker 1: your kids. Maybe it's saying no to a meeting so

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Speaker 1: you can do some exercise or have a walk in nature,

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Speaker 1: or maybe it's taking time for yourself in the morning

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Speaker 1: before the inputs, before you open your laptop or look

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Speaker 1: at the phone. Your attention is the most valuable resource

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Speaker 1: that you have. It literally shapes your reality, so let's

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Speaker 1: start spending it wisely. So I hope that has I

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Speaker 1: hope that's value for you. I hope it's an eye

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Speaker 1: opener if you do choose to do this exercise, because

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Speaker 1: it's certainly been an eye opener for me. And what

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Speaker 1: it's done is it's made me more aware, kind of

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Speaker 1: on a daily basis, where my attention is, which allows

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Speaker 1: me to then shift it to the things that are

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Speaker 1: important to me. Have a great week, everyone, I'll catch

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Speaker 1: you next week. Thea