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Speaker 1: What's going on? Everyone? Emily body here. You are listening

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Speaker 1: to five Minute Friday from Hurdle. Hello, Hi, what's up?

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Speaker 1: Good morning, good afternoon, good evening. Whenever you are listening

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Speaker 1: to this, I'm just happy that you are. I am

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Speaker 1: bringing in some insights this week for five Minute Friday

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Speaker 1: on my one New Thing a week journey for twenty

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Speaker 1: twenty five for those of you that aren't up to speed.

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Speaker 1: Every single week, I am doing one new thing, and

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Speaker 1: this is I can't really tell you where I got

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Speaker 1: the inspiration for it, but I can tell you that

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Speaker 1: a few years ago I attempted this and it didn't

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Speaker 1: gain the same momentum that it has for me right now.

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Speaker 1: And so the way that it works is that every

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Speaker 1: week on Sunday, if not before the Sunday, I choose

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Speaker 1: one new thing that I am going to do during

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Speaker 1: the week. And it doesn't have to be a class

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Speaker 1: or going to a restaurant, although those things totally count.

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Speaker 1: It could be something as simple as there's a track

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Speaker 1: near Yankee Stadium. I have run there before, but if

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Speaker 1: I had never run at the track by Yankee Stadium,

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Speaker 1: I could go up there do a track workout. And

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Speaker 1: that's my new thing for the week, and so far

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Speaker 1: I have done some really cool stuff. I rode the

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Speaker 1: DC Metro really exciting. On January third, I saw a

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Speaker 1: movie at the screening room at Ludlow House on the fifth.

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Speaker 1: On the eighth, I went to Happy Medium, which is

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Speaker 1: an art cafe in green Point. On the twelfth, I

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Speaker 1: made peta from scratch at home. On the sixteenth, I

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Speaker 1: went to Sodo Method. On the twenty third, I went

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Speaker 1: to a bungee fitness class on my Virgin Voyages cruise.

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Speaker 1: And on the twenty seventh, on Monday of this week,

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Speaker 1: I went to Red Hook Tavern. I also, yeah, yesterday

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Speaker 1: I actually tried making quote unquote protein bagels to the

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Speaker 1: first time. They're four ingredient bagels. It's a cup of flour,

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Speaker 1: eighth teaspoon of salt, a half a teaspoon of baking

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Speaker 1: powder and you mix that all together, and then you

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Speaker 1: add in a cup of cottage cheese or Greek yogurt.

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Speaker 1: And when I tell you, I was shocked at how

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Speaker 1: good these are. That's such an understatement. My face was

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Speaker 1: literally I have a video of it. I posted it

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Speaker 1: to Instagram in disbelief that's something this simple could taste

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Speaker 1: that good. But I digress. That's not the point of

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Speaker 1: this five minute Friday. The point of this five minute

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Speaker 1: Friday is I've had a really great realization of what

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Speaker 1: this experiment is doing for me, and it's reminding me

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Speaker 1: that at any given moment, I have the opportunity to

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Speaker 1: create my own joy. And that feels really empowering, because

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Speaker 1: it does feel right now like there are so many

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Speaker 1: things that are beyond my control. There are always so

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Speaker 1: many things that are beyond my control, but specific in

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Speaker 1: this moment for a myriad of reasons, whether we're talking

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Speaker 1: about the news, or work things, or my personal life,

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Speaker 1: whatever the case may be, there's just a lot going on.

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Speaker 1: There's a lot happening, and so to do these things

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Speaker 1: and to have something to look forward to and to

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Speaker 1: find that happiness on my own, to put that responsibility

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Speaker 1: back in my own hands, after perhaps at times offloading

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Speaker 1: that and hoping that someone else would take the reins.

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Speaker 1: That feels really good. It feels really good, and I'm

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Speaker 1: noticing that I am taking that lesson into smaller moments

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Speaker 1: throughout my day to day, so it's not like I'm

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Speaker 1: waiting for Tuesday night when I've chosen to go try

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Speaker 1: a new workout class to seek that joy. I am

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Speaker 1: in the moment asking myself what's best for Emily, and

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Speaker 1: what within this moment right now, if something feels off,

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Speaker 1: if I'm feeling a little frazzled, anxious, overwhelmed, et cetera,

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Speaker 1: what can I do that makes me better in this moment?

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Speaker 1: And so, for instance, let me provide you with an example.

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Speaker 1: I was in a sprint yesterday trying to get all

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Speaker 1: of my work done before heading to an event for

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Speaker 1: Athleta and MasterCard that I was hosting at Remedy placed

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Speaker 1: shout out to them, and so in the act of

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Speaker 1: everything was going crazy, I was feeling a little bit overwhelmed.

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Speaker 1: I went to the fridge. There was absolutely nothing for lunch,

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Speaker 1: and I decided, you know what, It will literally take

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Speaker 1: me five minutes to create make need these bigeles the

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Speaker 1: recipe that my friend sent me just three hours earlier.

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Speaker 1: I will then both be happy because I have lunch

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Speaker 1: and I am fed, and I will tried something new,

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Speaker 1: and what a cool opportunity that is. Of course, there

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Speaker 1: the instance of also trying something new double the fun,

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Speaker 1: but it could be even simpler than that. Let's make

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Speaker 1: it a little bit more digestible. Maybe in a moment

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Speaker 1: when you're feeling some kind of way, you take the

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Speaker 1: initiative to write good thing down that happened to you

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Speaker 1: in the last twenty four hours, to identify some small gratitude.

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Speaker 1: If you are feeling some kind of way, maybe it's

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Speaker 1: reaching out to a friend and checking in, doing an

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Speaker 1: emotional pulse check, or perhaps it's opening a book and

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Speaker 1: reading five pages, just five these acts, they don't need

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Speaker 1: to be anything big, but each of them an act

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Speaker 1: that can make you better in the moment. And so

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Speaker 1: my prompt for you, what's in your toolbox? What's something

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Speaker 1: that you know is at your disposal that you can

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Speaker 1: do to help you come back to calm when things

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Speaker 1: feel a little bit awry, when things feel beyond your control,

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Speaker 1: when you may not be in your best mood. What

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Speaker 1: is it in your environment that you are capable of

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Speaker 1: executing easily, That is you giving back to you, you

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Speaker 1: reclaiming your joy. And now a listener question. Hey, Emily

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Speaker 1: Brianna from Georgia here. I've been listening since I think

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Speaker 1: twenty eighteen, and I want to thank you for all

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Speaker 1: that you give to the hurdle community, and especially for

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Speaker 1: all of the good that Hurdle has brought to my life.

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Speaker 1: My question that tails off of the last five minute

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Speaker 1: Friday topic on routines. I see so much great content

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Speaker 1: on morning routines, and I feel like I finally have

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Speaker 1: one that works for me. Congrats on the flip side. However,

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Speaker 1: I find it so hard to be consistent with evening routines.

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Speaker 1: Sometimes it's so difficult to find the energy to move

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Speaker 1: through an evening routine after an extra long work day,

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Speaker 1: even though I know it will set me up for

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Speaker 1: success the next day. Specifically, how do you stay consistent

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Speaker 1: with an evening routine and what are some things you

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Speaker 1: include in yours? Thanks so much, Brianna. I love this

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Speaker 1: question because, if I'm being entirely transparent, I did not

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Speaker 1: have a in practice regular evening routine until January first

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Speaker 1: of this year. It has been a goal that I've

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Speaker 1: had for some time. So Brianna, you are not alone

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Speaker 1: in how you feel my evening routine. I'll tell you

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Speaker 1: what's in it, and then I'll give you a tip

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Speaker 1: on how you can make it. A constant is walking

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Speaker 1: into the bathroom. Usually at this point I'm watching some

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Speaker 1: sort of a television show, so I'll keep the show on.

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Speaker 1: I will walk to the bathroom. I will wash my face.

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Speaker 1: I will use whatever products are on tap for the day.

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Speaker 1: I always finish with a moisturizer and a facial oil

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Speaker 1: and an I cream, and then I will brush my

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Speaker 1: teeth and I will go back into the living room.

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Speaker 1: At this point, I will then go put my phone.

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Speaker 1: After I set an alarm for the next day using

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Speaker 1: my Casper Glow, which is my new obsession, I'll link

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Speaker 1: it in the show notes, I will put my phone

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Speaker 1: on the charging pad. And of note, this charging pad

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Speaker 1: is not something that I can reach from my bed.

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Speaker 1: So once my phone is in bed, I find that

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Speaker 1: I am more likely to get in the bed myself

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Speaker 1: within a reasonable amount of time. Right, I, like so many,

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Speaker 1: am someone who is always reaching for my phone. And

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Speaker 1: if I'm in a time period when I should be

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Speaker 1: getting into my bed, or I know that I want

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Speaker 1: to wind down and the phone is not near me,

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Speaker 1: I will be more likely to get into my bed

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Speaker 1: and call the night then when I get into my bedroom.

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Speaker 1: Just like I have a book that I read every

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Speaker 1: morning by Breonna Weiste, I also have a book that

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Speaker 1: I've reread every year for the past five years called

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Speaker 1: Journey to the Heart. I'll link it in the show notes,

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Speaker 1: and so I read the daily passage from Journey to

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Speaker 1: the Heart, and that's kind of it. That's my whole

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Speaker 1: nightly routine. I think when we try to implement too

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Speaker 1: many things as a part of that evening routine all

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Speaker 1: at once, it will come back to bite you and

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Speaker 1: then you won't be able to make it a constant.

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Speaker 1: So meet yourself with where you're at right now. If

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Speaker 1: you're someone that wants to establish a nightly routine, start

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Speaker 1: with one thing. Do one thing every night for two weeks.

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Speaker 1: Then after those two weeks habit stack, add one more

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Speaker 1: thing onto your nightly routine. And as you heard, mine

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Speaker 1: consists of about three things. Right. It's washing my face,

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Speaker 1: brushing my teeth, setting my alarm on the casper, and

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Speaker 1: then putting my phone to bed, reading a passage, and

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Speaker 1: all of that takes in total, maybe ten to twelve minutes.

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Speaker 1: So meet yourself with where you're at. Make it accessible

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Speaker 1: and something that doesn't feel too hard to achieve, and

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Speaker 1: you might just be surprised that you were keeping up

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Speaker 1: with an evening routine and no time I love your

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Speaker 1: listener questions, Please send me them. You can email me

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Speaker 1: whenever you want. Over at Hello at hurdle dot Us.

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Speaker 1: Again that email for your listener questions. Send one today.

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Speaker 1: Do it. You'll feel good about it at Hello at

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Speaker 1: hurdle dot us, Over on social at emiabody, and at

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Speaker 1: Hurdle Podcast. Another hurdle conquered. Catch you guys next time,

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Speaker 1: HEP