1 00:00:00,080 --> 00:00:01,720 Speaker 1: You do not need a perfect week, you just need 2 00:00:01,720 --> 00:00:03,560 Speaker 1: a prepared one. And that's what we are about to do. 3 00:00:03,640 --> 00:00:05,920 Speaker 1: We're going to get you set and ready to have 4 00:00:05,960 --> 00:00:08,160 Speaker 1: your next Sunday being something that you. 5 00:00:08,200 --> 00:00:08,800 Speaker 2: Look forward to. 6 00:00:09,080 --> 00:00:12,200 Speaker 3: I'm Raley Wukiah and on my podcast A Really Good Cry, 7 00:00:12,360 --> 00:00:16,079 Speaker 3: we embrace the messy and the beautiful, providing a space 8 00:00:16,160 --> 00:00:19,960 Speaker 3: for raw and fielded conversations that celebrate vulnerability and allow 9 00:00:20,079 --> 00:00:23,680 Speaker 3: you to tune in to learn, connect and find comfort together. 10 00:00:24,160 --> 00:00:27,440 Speaker 1: Hey, everyone, welcome back to this week's episode of A 11 00:00:27,480 --> 00:00:30,440 Speaker 1: Really Good Cry. How are you doing? How has your 12 00:00:30,480 --> 00:00:33,960 Speaker 1: week been? How's your heart feeling? You know, if it 13 00:00:34,040 --> 00:00:36,839 Speaker 1: is feeling a little bit heavy right now, just want 14 00:00:36,880 --> 00:00:40,000 Speaker 1: you to know that this two shall pass is the 15 00:00:40,040 --> 00:00:42,640 Speaker 1: two of my favorite lines that every time I'm feeling 16 00:00:42,680 --> 00:00:45,000 Speaker 1: like my heart feels a bit heavy, is something remind 17 00:00:45,040 --> 00:00:47,640 Speaker 1: myself of. I'm sure if you've listened to my podcast before, 18 00:00:47,840 --> 00:00:50,879 Speaker 1: probably said it a million times, but there's two phrases 19 00:00:50,920 --> 00:00:53,519 Speaker 1: and it really helps me. It's this too shall pass 20 00:00:53,760 --> 00:00:57,600 Speaker 1: and that you absolutely, most definitely, without a doubt, can 21 00:00:57,680 --> 00:01:01,280 Speaker 1: make it through whatever it is. Nothing that you cannot 22 00:01:01,280 --> 00:01:03,600 Speaker 1: handle comes into your life, and I just want you 23 00:01:03,640 --> 00:01:05,959 Speaker 1: to know that you would never receive something that you 24 00:01:06,000 --> 00:01:10,399 Speaker 1: are not capable or able to handle. So I just 25 00:01:10,440 --> 00:01:12,240 Speaker 1: want to remind you of that, just in case you 26 00:01:12,240 --> 00:01:14,679 Speaker 1: know your heart was feeling a little bit heavy today 27 00:01:15,200 --> 00:01:17,959 Speaker 1: or this week. Just know you've got it. You know 28 00:01:18,000 --> 00:01:19,720 Speaker 1: what if you don't, that's what this podcast is for. 29 00:01:19,840 --> 00:01:22,679 Speaker 1: Hopefully it'll make you feel a little bit better. So 30 00:01:22,800 --> 00:01:27,240 Speaker 1: today I wanted to talk about something that has genuinely 31 00:01:27,360 --> 00:01:29,559 Speaker 1: changed the way that I show up in my week. 32 00:01:30,000 --> 00:01:32,640 Speaker 1: I actually got a few messages when I asked the 33 00:01:32,840 --> 00:01:35,039 Speaker 1: really good crowd community, what do you want me to 34 00:01:35,480 --> 00:01:39,680 Speaker 1: do solo episodes on? I had messages asking about how 35 00:01:39,720 --> 00:01:43,759 Speaker 1: to make your week better, how to have a weekend 36 00:01:43,920 --> 00:01:48,080 Speaker 1: that helps you prepare for your week ahead. So I thought, 37 00:01:48,080 --> 00:01:51,360 Speaker 1: I do an episode based on this Sunday reset. I 38 00:01:51,600 --> 00:01:54,280 Speaker 1: do it in my life, and honestly, it has changed 39 00:01:54,320 --> 00:01:56,920 Speaker 1: the way that I show up during the week. It 40 00:01:57,120 --> 00:02:00,160 Speaker 1: changed the way that I feel on a Sunday. You know, 41 00:02:00,640 --> 00:02:03,800 Speaker 1: we really used to feeling dreadful on a Sunday, like, 42 00:02:03,840 --> 00:02:06,040 Speaker 1: oh my gosh, the week's starting. I've got so much 43 00:02:06,080 --> 00:02:09,639 Speaker 1: ahead of me, work, starting, school starting. It's like from 44 00:02:09,840 --> 00:02:13,000 Speaker 1: such a young age we've been trained to dread a 45 00:02:13,080 --> 00:02:16,080 Speaker 1: Sunday because we know the next day is a Monday 46 00:02:16,080 --> 00:02:17,880 Speaker 1: where we have to go back to doing things that 47 00:02:17,960 --> 00:02:20,280 Speaker 1: we don't necessarily like. But I don't think it has 48 00:02:20,320 --> 00:02:22,840 Speaker 1: to be that way, And I think the more prepared 49 00:02:22,880 --> 00:02:27,600 Speaker 1: you feel, the better you will feel about your week ahead. 50 00:02:28,280 --> 00:02:30,680 Speaker 1: So a good old Sunday resea really helps me to 51 00:02:30,720 --> 00:02:34,440 Speaker 1: go into a new week feeling much more prepared, less overwhelmed, 52 00:02:34,480 --> 00:02:37,440 Speaker 1: and less like I'm rushing or chasing after myself, and 53 00:02:37,560 --> 00:02:39,600 Speaker 1: just more on top of things. I think that's how 54 00:02:39,600 --> 00:02:41,680 Speaker 1: we all want to feel going into a new week, right. 55 00:02:42,280 --> 00:02:45,720 Speaker 1: A Sunday resear is not about being perfect or rigid. 56 00:02:45,840 --> 00:02:48,160 Speaker 1: It's not about trying to do too much in one day. 57 00:02:48,680 --> 00:02:51,480 Speaker 1: It's about giving yourself this gift of starting the week 58 00:02:51,520 --> 00:02:54,520 Speaker 1: at feeling one hundred percent instead of crawling in at 59 00:02:54,520 --> 00:02:57,240 Speaker 1: a fifty percent. Think of it like charging your battray. 60 00:02:57,400 --> 00:03:00,440 Speaker 1: If you go into Monday half drained, the whole week 61 00:03:00,480 --> 00:03:03,200 Speaker 1: is going to take you to zero really fast. But 62 00:03:03,480 --> 00:03:05,680 Speaker 1: if you spend even just a couple of hours of 63 00:03:05,720 --> 00:03:08,840 Speaker 1: your Sunday recharging your body, your mind, and your space 64 00:03:08,919 --> 00:03:12,280 Speaker 1: on Sunday, you will walk into the week with energy 65 00:03:12,400 --> 00:03:14,040 Speaker 1: clarity and more confidence. 66 00:03:14,280 --> 00:03:15,639 Speaker 2: A Sunday reset routine is. 67 00:03:15,600 --> 00:03:18,000 Speaker 1: Also a chance for you to leave behind the things 68 00:03:18,040 --> 00:03:20,600 Speaker 1: that are not serving you in this past week, even 69 00:03:20,639 --> 00:03:23,280 Speaker 1: in the past month, thinking about what it is that 70 00:03:23,360 --> 00:03:25,200 Speaker 1: you don't want to take into the next week with you, 71 00:03:25,440 --> 00:03:27,840 Speaker 1: and to step into the new week with a clean perspective, 72 00:03:28,160 --> 00:03:31,040 Speaker 1: a cleaner space, a cleaner body, and a cleaner mind. 73 00:03:31,400 --> 00:03:33,160 Speaker 1: You definitely don't need an entire day to do this. 74 00:03:33,280 --> 00:03:35,440 Speaker 1: You can use your whole day for it. I sometimes do, 75 00:03:35,920 --> 00:03:38,080 Speaker 1: but you definitely don't need it. Even just two to 76 00:03:38,200 --> 00:03:41,040 Speaker 1: four hours is plenty, depending on what it is you 77 00:03:41,080 --> 00:03:44,040 Speaker 1: want to focus on. I really like to choose one 78 00:03:44,080 --> 00:03:46,520 Speaker 1: thing from each area of my life, and these areas 79 00:03:46,560 --> 00:03:49,440 Speaker 1: may be different for you too, But for me, it's 80 00:03:49,480 --> 00:03:52,760 Speaker 1: something for my mind, something for my body, something for 81 00:03:52,960 --> 00:03:56,680 Speaker 1: my heart or spirit, and something for my external space. 82 00:03:56,840 --> 00:03:59,960 Speaker 1: And if I have a little bit extra energy or time, 83 00:04:00,160 --> 00:04:03,520 Speaker 1: and if you do, then something for somebody else, and 84 00:04:03,560 --> 00:04:06,600 Speaker 1: then sprinkling in just a little bit of planning for 85 00:04:06,640 --> 00:04:10,560 Speaker 1: the week ahead. So a little bit for your mind, body, heart, 86 00:04:11,280 --> 00:04:15,680 Speaker 1: your external space, and some time and energy spent for 87 00:04:15,760 --> 00:04:19,520 Speaker 1: somebody else, thinking about somebody else, helping somebody else, and 88 00:04:19,520 --> 00:04:21,039 Speaker 1: then a little bit of planning for the week. 89 00:04:21,440 --> 00:04:23,880 Speaker 2: So those are the main areas I focus on now. 90 00:04:23,920 --> 00:04:26,000 Speaker 1: I just want to say, you know, I mentioned earlier 91 00:04:26,000 --> 00:04:27,920 Speaker 1: that Sunday we end up dreading it. So the first 92 00:04:27,960 --> 00:04:30,160 Speaker 1: day we have to do before we even think about 93 00:04:30,200 --> 00:04:33,400 Speaker 1: how we're going to reset on a Sunday. Is changing 94 00:04:33,640 --> 00:04:38,599 Speaker 1: our mindset around a Sunday. It's reframing our mind resetting 95 00:04:38,640 --> 00:04:41,200 Speaker 1: what a Sunday means to us. Sunday is not the 96 00:04:41,320 --> 00:04:43,320 Speaker 1: end of your week. It is the launch pad for 97 00:04:43,480 --> 00:04:45,640 Speaker 1: your next one. And so instead of dreading it, think 98 00:04:45,680 --> 00:04:48,640 Speaker 1: of it as your rest and recuperation day, the day 99 00:04:48,680 --> 00:04:50,840 Speaker 1: that you get to prepare to make the rest of 100 00:04:50,880 --> 00:04:53,520 Speaker 1: your week way easier, the day that you get to 101 00:04:53,560 --> 00:04:56,200 Speaker 1: decide what mindset you want for the rest of the week, 102 00:04:56,480 --> 00:04:58,760 Speaker 1: how you want to move into the next week, and 103 00:04:58,800 --> 00:05:01,120 Speaker 1: how are you going to make it better. And so actually, 104 00:05:01,520 --> 00:05:03,479 Speaker 1: your Sunday, you can shift your mind to think of 105 00:05:03,520 --> 00:05:07,039 Speaker 1: it as a launch pad, the place of opportunity, the 106 00:05:07,040 --> 00:05:08,960 Speaker 1: place you get to change your perspective, the place that 107 00:05:09,040 --> 00:05:11,960 Speaker 1: you get to decide how you go into the week. 108 00:05:12,240 --> 00:05:14,799 Speaker 1: And the fact is our mood is ninety nine percent 109 00:05:14,800 --> 00:05:17,479 Speaker 1: of the time a choice. How we choose to move 110 00:05:17,520 --> 00:05:20,400 Speaker 1: through the week is also a choice. How we choose 111 00:05:20,400 --> 00:05:23,320 Speaker 1: to let other things around us impact us is also, 112 00:05:23,480 --> 00:05:26,080 Speaker 1: unfortunately on us, and a choice. I know, it's really 113 00:05:26,120 --> 00:05:28,080 Speaker 1: annoying because it's so much easier to blame other people, 114 00:05:28,520 --> 00:05:31,120 Speaker 1: and usually it's a bit more fun to sit in 115 00:05:31,120 --> 00:05:32,520 Speaker 1: that too, because then we'd have to take the blame 116 00:05:32,520 --> 00:05:36,159 Speaker 1: for ourselves. But the fact is it is on us. 117 00:05:36,320 --> 00:05:39,000 Speaker 1: Preparation is on us, perspective is on us. And what's 118 00:05:39,040 --> 00:05:42,600 Speaker 1: another P I can add into this, planning is on us. Okay, 119 00:05:42,839 --> 00:05:45,560 Speaker 1: So those three piece are things that we can change 120 00:05:45,800 --> 00:05:48,200 Speaker 1: just by having a few more hours on a Sunday 121 00:05:48,520 --> 00:05:52,000 Speaker 1: to focus on them. So you do not need a 122 00:05:52,000 --> 00:05:54,000 Speaker 1: perfect week, you just need a prepared one. And that's 123 00:05:54,040 --> 00:05:55,600 Speaker 1: what we are about to do. We're going to get 124 00:05:55,600 --> 00:05:58,760 Speaker 1: you set and ready to have your next Sunday being 125 00:05:58,839 --> 00:06:01,080 Speaker 1: something that you look forward. And you know, I think 126 00:06:01,120 --> 00:06:04,040 Speaker 1: a lot of us spend our Sunday almost in denial 127 00:06:04,160 --> 00:06:06,720 Speaker 1: that Monday is coming. It's like a day of avoidance. 128 00:06:07,440 --> 00:06:11,520 Speaker 1: So we scroll or we numb ourselves, and we end 129 00:06:11,560 --> 00:06:15,440 Speaker 1: up doing things that don't actually replenish us for the week, 130 00:06:15,640 --> 00:06:18,960 Speaker 1: but diminish us and take away from us and drain 131 00:06:19,040 --> 00:06:21,440 Speaker 1: our energy, and so we don't end up coming into 132 00:06:21,440 --> 00:06:25,400 Speaker 1: the week feeling our best. And so I've learnt from 133 00:06:25,560 --> 00:06:28,120 Speaker 1: my past habits that that was not serving me well, 134 00:06:28,160 --> 00:06:31,040 Speaker 1: and that is why I created this Sunday reset schedule 135 00:06:31,040 --> 00:06:34,000 Speaker 1: for myself, And honestly can't say I've regretted it. Not 136 00:06:34,080 --> 00:06:36,880 Speaker 1: one Sunday, not one Sunday have I regretted it. It's 137 00:06:36,920 --> 00:06:39,400 Speaker 1: been very, very useful. Now you can do these in 138 00:06:39,440 --> 00:06:42,280 Speaker 1: whatever order feels right to you on that Sunday, and 139 00:06:42,320 --> 00:06:44,000 Speaker 1: you can kind of mix it about if you want to, 140 00:06:44,080 --> 00:06:46,560 Speaker 1: depending on how you're feeling. But first of all, I 141 00:06:46,640 --> 00:06:50,240 Speaker 1: usually start with my heart at the beginning of Sunday morning. 142 00:06:50,400 --> 00:06:52,200 Speaker 1: The first thing I really feel like connecting to is 143 00:06:52,240 --> 00:06:55,880 Speaker 1: my heart my spirit, So that can be different on 144 00:06:55,880 --> 00:06:58,360 Speaker 1: different days. Sometimes I'll spend just a little bit longer 145 00:06:58,360 --> 00:06:59,960 Speaker 1: in my meditation, maybe I'll do a little bit exit 146 00:07:00,200 --> 00:07:03,440 Speaker 1: breath work. Maybe I'll go outside and spend my meditation 147 00:07:03,560 --> 00:07:05,640 Speaker 1: in nature. Maybe I'll catch up on some of my 148 00:07:05,680 --> 00:07:09,320 Speaker 1: spiritual reading and nourish myself in that way. Honestly, it's 149 00:07:09,400 --> 00:07:12,760 Speaker 1: just having these sacred moments to yourself and creating an 150 00:07:12,800 --> 00:07:14,200 Speaker 1: open space for reflection. 151 00:07:14,960 --> 00:07:18,080 Speaker 2: And that might just be sitting in silence. It might be. 152 00:07:18,120 --> 00:07:21,560 Speaker 1: Journaling and pouring out your heart and your thoughts. It 153 00:07:21,640 --> 00:07:26,240 Speaker 1: might be releasing emotion like crying and or feeling angry, 154 00:07:26,360 --> 00:07:29,000 Speaker 1: or feeling really happy, whatever emotion is, you have to 155 00:07:29,080 --> 00:07:32,840 Speaker 1: release just some allocated time to really dig into that 156 00:07:33,000 --> 00:07:35,760 Speaker 1: heart space and to take out what feels stagnant and 157 00:07:36,000 --> 00:07:40,000 Speaker 1: old and unnecessary and invite in what is needed for 158 00:07:40,040 --> 00:07:42,640 Speaker 1: this following week. I think about it in this way 159 00:07:42,760 --> 00:07:45,520 Speaker 1: like the world will not know, the universe will not know, 160 00:07:45,680 --> 00:07:48,680 Speaker 1: God will not know what to send you or send 161 00:07:48,720 --> 00:07:50,280 Speaker 1: our way if we do not know. 162 00:07:50,520 --> 00:07:51,120 Speaker 2: And so it's. 163 00:07:51,000 --> 00:07:54,320 Speaker 1: Also a chance and an opportunity to think, what is 164 00:07:54,320 --> 00:07:56,040 Speaker 1: it that I want right now in my life? 165 00:07:56,040 --> 00:07:56,720 Speaker 2: What is it that I. 166 00:07:56,680 --> 00:07:59,600 Speaker 1: Want this following week? What are the emotions I want 167 00:07:59,640 --> 00:08:02,400 Speaker 1: to feel? What are the intentions that I want to set? 168 00:08:02,720 --> 00:08:04,280 Speaker 1: What are the things I want to grow in? What 169 00:08:04,400 --> 00:08:06,280 Speaker 1: areas of my life do I want to improve on. 170 00:08:06,760 --> 00:08:08,880 Speaker 1: We don't really get to think about those things unless 171 00:08:08,880 --> 00:08:11,920 Speaker 1: we set allocated time for us to reflect on those things. 172 00:08:12,480 --> 00:08:15,920 Speaker 1: And so here are some ideas or kind of questions 173 00:08:15,920 --> 00:08:18,960 Speaker 1: that you can ask yourself on the Sunday or throughout 174 00:08:19,000 --> 00:08:21,160 Speaker 1: the week to really help you to set the tone 175 00:08:21,200 --> 00:08:23,200 Speaker 1: and understand what it is that you want from this 176 00:08:23,240 --> 00:08:23,960 Speaker 1: following week. 177 00:08:24,160 --> 00:08:26,680 Speaker 2: So the first one is what am I proud of 178 00:08:26,880 --> 00:08:28,480 Speaker 2: from last week? Something simple? 179 00:08:28,520 --> 00:08:29,960 Speaker 1: What am I proud of from last week that I 180 00:08:30,000 --> 00:08:32,960 Speaker 1: want to bring into this next week? Where did I 181 00:08:33,000 --> 00:08:36,000 Speaker 1: waste the most amount of energy and time? What are 182 00:08:36,040 --> 00:08:38,760 Speaker 1: the three things that matter most this week? How do 183 00:08:38,840 --> 00:08:41,560 Speaker 1: I want to feel by Friday? And what can I 184 00:08:41,640 --> 00:08:44,520 Speaker 1: prap today that will make this week easier? Those are 185 00:08:44,520 --> 00:08:46,199 Speaker 1: just some questions you could ask yourself. There are so 186 00:08:46,240 --> 00:08:48,719 Speaker 1: many more journal prompts that I'm sure you have if 187 00:08:48,720 --> 00:08:50,960 Speaker 1: you have a journal that you're working in, but those 188 00:08:50,960 --> 00:08:52,880 Speaker 1: are some nice ones to really help set the tone 189 00:08:53,080 --> 00:08:56,320 Speaker 1: for your future week that's coming. It's basically like a 190 00:08:56,760 --> 00:08:58,640 Speaker 1: gift that you're giving to your future self. And as 191 00:08:58,640 --> 00:09:00,840 Speaker 1: we have to think about everything that I'm doing right 192 00:09:00,880 --> 00:09:04,920 Speaker 1: now on this Sunday is preparation that it's a gift 193 00:09:04,920 --> 00:09:07,120 Speaker 1: that I'm giving to my future self to make her 194 00:09:07,160 --> 00:09:10,520 Speaker 1: life a little bit easier. So after I've figured, after 195 00:09:10,559 --> 00:09:12,640 Speaker 1: I've worked on my heart space, doing a little bit 196 00:09:12,679 --> 00:09:15,679 Speaker 1: of crying, connecting me with my heart and my emotions, 197 00:09:15,760 --> 00:09:18,640 Speaker 1: I then move on to caring for my body. Depending 198 00:09:18,679 --> 00:09:21,120 Speaker 1: on how I'm feeling, that could be very different. It 199 00:09:21,120 --> 00:09:23,439 Speaker 1: could be some sort of movement. If i feel like 200 00:09:23,440 --> 00:09:25,880 Speaker 1: I've got a lot of energy to expend or release emotion, 201 00:09:26,000 --> 00:09:29,440 Speaker 1: maybe I'll do something intense. If I feel like my 202 00:09:29,600 --> 00:09:32,640 Speaker 1: energy is drained or I need something a little bit gentler, 203 00:09:32,760 --> 00:09:35,080 Speaker 1: something more restorative, I'll go for a walk. 204 00:09:35,160 --> 00:09:36,120 Speaker 2: Maybe I'll get a massage. 205 00:09:36,160 --> 00:09:37,840 Speaker 1: Maybe it's just spending a little bit of extra time 206 00:09:37,880 --> 00:09:41,800 Speaker 1: in the shower with my eucalyptus essential oil washing my hair. 207 00:09:42,679 --> 00:09:42,840 Speaker 2: You know. 208 00:09:42,880 --> 00:09:44,480 Speaker 1: Usually I'm rushing in and out of the shower and 209 00:09:44,520 --> 00:09:46,480 Speaker 1: so on the weekend, I spend a little bit longer, 210 00:09:46,520 --> 00:09:48,880 Speaker 1: and that feels like a gift back to my physical body. 211 00:09:49,000 --> 00:09:50,920 Speaker 2: Maybe I'll do a little scrub in the shower. Maybe 212 00:09:50,920 --> 00:09:52,680 Speaker 2: I'll shave my legs, you. 213 00:09:52,600 --> 00:09:54,600 Speaker 1: Know, just deciding on the things that you feel like 214 00:09:54,640 --> 00:09:56,440 Speaker 1: you need to feel a little bit better walking into 215 00:09:56,480 --> 00:09:57,800 Speaker 1: the next week physically. 216 00:09:58,200 --> 00:09:59,280 Speaker 2: Usually I like to do. 217 00:09:59,280 --> 00:10:02,400 Speaker 1: Something where I get outside, so a nice hike or walk, 218 00:10:02,600 --> 00:10:05,160 Speaker 1: you know, just time to bring in fresh air into 219 00:10:05,200 --> 00:10:08,719 Speaker 1: my body, fresh air, a fresh week, and a fresh perspective. 220 00:10:09,120 --> 00:10:12,480 Speaker 1: I always find getting outside makes me feel so much better, 221 00:10:12,520 --> 00:10:15,080 Speaker 1: and nature gives you a new perspective on life. 222 00:10:15,160 --> 00:10:15,760 Speaker 2: It really does. 223 00:10:15,760 --> 00:10:17,240 Speaker 1: There's never been a time where I've gone for a 224 00:10:17,280 --> 00:10:19,560 Speaker 1: walk when I felt a bit funky that it hasn't 225 00:10:19,600 --> 00:10:22,520 Speaker 1: made me feel so much better. Nature heals in such 226 00:10:22,520 --> 00:10:25,800 Speaker 1: subtle ways that we do not even realize, whether it's 227 00:10:25,840 --> 00:10:28,080 Speaker 1: seeing the sun or looking into the distance. It says 228 00:10:28,120 --> 00:10:30,400 Speaker 1: even being able to look into the distance, not only 229 00:10:30,440 --> 00:10:32,720 Speaker 1: its good for your eyesight, but it also gives you 230 00:10:33,000 --> 00:10:36,439 Speaker 1: this subtle feeling of perspective. It helps you to feel 231 00:10:36,440 --> 00:10:38,040 Speaker 1: like you belong in this world. You look around and 232 00:10:38,080 --> 00:10:40,439 Speaker 1: you think, wow, nature is so beautiful. There's so many 233 00:10:40,480 --> 00:10:43,240 Speaker 1: incredible things that are around me that I haven't noticed 234 00:10:43,320 --> 00:10:45,640 Speaker 1: in this last week. And so it also helps you 235 00:10:45,679 --> 00:10:48,640 Speaker 1: to create gratitude and appreciation. I only I find when 236 00:10:48,679 --> 00:10:53,200 Speaker 1: I'm lacking gratitude going outside and noticing everything that's around me, 237 00:10:53,320 --> 00:10:55,240 Speaker 1: whether it is the way that the sun is rising, 238 00:10:55,360 --> 00:10:58,200 Speaker 1: whether it's the way leaves are blowing, whether it's a 239 00:10:58,200 --> 00:11:01,959 Speaker 1: beautiful new flower that's in season. All those little things 240 00:11:02,000 --> 00:11:04,000 Speaker 1: that you probably would have noticed in a busy week, 241 00:11:04,040 --> 00:11:05,640 Speaker 1: When you get to notice it in the weekend, it 242 00:11:05,720 --> 00:11:08,720 Speaker 1: kind of sets this tone of gratitude and appreciation that 243 00:11:08,760 --> 00:11:11,840 Speaker 1: you can take with you. So definitely get yourself outside, 244 00:11:12,240 --> 00:11:14,760 Speaker 1: even if it's pouring down with rain. There's this feeling 245 00:11:14,840 --> 00:11:18,280 Speaker 1: of like feeling that rain pouring onto you, feeling the water, 246 00:11:18,559 --> 00:11:21,640 Speaker 1: feeling just nature embracing you in some way. And I 247 00:11:21,720 --> 00:11:26,880 Speaker 1: find whether it's wind or sunshine or whatever climate is 248 00:11:27,160 --> 00:11:29,800 Speaker 1: occurring around you, it can help you to feel connected 249 00:11:29,800 --> 00:11:32,280 Speaker 1: and kind of embraced by nature anyway. I feel that 250 00:11:32,320 --> 00:11:34,280 Speaker 1: way anyway, So I hope you do too, or at 251 00:11:34,360 --> 00:11:36,600 Speaker 1: least try it out and see how you feel. Another 252 00:11:36,640 --> 00:11:38,680 Speaker 1: great thing to do for your physical body is to 253 00:11:38,760 --> 00:11:41,640 Speaker 1: have a reset of your sleep, a sarcadian rhythm reset. 254 00:11:42,080 --> 00:11:45,679 Speaker 1: Getting into bed earlier on Sunday, even just that one day, 255 00:11:45,960 --> 00:11:48,319 Speaker 1: Oh my gosh, a couple of hours more of good 256 00:11:48,440 --> 00:11:50,960 Speaker 1: sleep can completely change how you wake up on a 257 00:11:51,000 --> 00:11:54,440 Speaker 1: Monday morning. And so maybe it's planning one day so 258 00:11:54,480 --> 00:11:56,240 Speaker 1: that you can get into bed a little bit earlier. 259 00:11:56,480 --> 00:11:58,440 Speaker 1: Another really important thing that you need to do for 260 00:11:58,440 --> 00:12:00,760 Speaker 1: you a physical body, which I think we get is 261 00:12:00,840 --> 00:12:04,680 Speaker 1: hydrating yourself. Yeah it's so simple, but there's nothing worse 262 00:12:04,679 --> 00:12:06,760 Speaker 1: and waking up on a Monday morning with a really 263 00:12:06,840 --> 00:12:09,920 Speaker 1: bad headache and suffering from dehydration. It's going to make 264 00:12:09,920 --> 00:12:12,800 Speaker 1: it feel way less enthusiastic about your Monday morning. 265 00:12:13,760 --> 00:12:15,800 Speaker 2: And it's not going to set you up for the day, 266 00:12:15,880 --> 00:12:16,080 Speaker 2: is it. 267 00:12:16,120 --> 00:12:17,760 Speaker 1: And so even if she's drinking a huge glass of 268 00:12:17,800 --> 00:12:20,320 Speaker 1: water or making sure that your big bottom is filled 269 00:12:20,360 --> 00:12:21,959 Speaker 1: up at the beginning of a Sunday and you make 270 00:12:22,000 --> 00:12:22,559 Speaker 1: it through. 271 00:12:22,400 --> 00:12:24,560 Speaker 2: It by the end of Sunday, you're winning. 272 00:12:24,679 --> 00:12:27,720 Speaker 1: Cut yourself some nice cucumber or citrus slices, pop it 273 00:12:27,720 --> 00:12:31,760 Speaker 1: into your picture of water, make it look pretty. I've 274 00:12:31,760 --> 00:12:35,280 Speaker 1: actually been taking electrolytes lately for a top up because 275 00:12:35,480 --> 00:12:37,160 Speaker 1: for some reason, every time the climate is a bit 276 00:12:37,240 --> 00:12:40,400 Speaker 1: drier outside, it really affects my internal body. 277 00:12:40,400 --> 00:12:42,560 Speaker 2: It feels like the hydration is being sucked out of me. 278 00:12:42,679 --> 00:12:44,559 Speaker 1: So I've been taking some electrolytes to top up on 279 00:12:44,600 --> 00:12:47,600 Speaker 1: a daily basis, and I've been using Terror Origins. They've 280 00:12:47,600 --> 00:12:50,800 Speaker 1: got this healthy hydration electrolyte powder. I like the berry 281 00:12:50,880 --> 00:12:53,640 Speaker 1: and lemonade flavor. They're my favorite at the moment. But 282 00:12:53,720 --> 00:12:55,640 Speaker 1: it also just makes your water a little bit more 283 00:12:55,640 --> 00:12:58,680 Speaker 1: exciting and gives you all the electrolytes that your body needs. 284 00:12:58,800 --> 00:13:00,839 Speaker 1: You know, sometimes when I get a head, as soon 285 00:13:00,840 --> 00:13:03,080 Speaker 1: as I take electrolytes. It helps since it's not even 286 00:13:03,160 --> 00:13:06,079 Speaker 1: just the hydration, it is the electrolytes that are helping 287 00:13:06,120 --> 00:13:09,720 Speaker 1: boost my mind and giving me more focus and giving 288 00:13:09,720 --> 00:13:11,400 Speaker 1: my brain exactly what it needs to feel like it 289 00:13:11,679 --> 00:13:14,520 Speaker 1: can function properly. And so I've noticed it really helps 290 00:13:14,559 --> 00:13:16,800 Speaker 1: me on a day to day basis to just feed 291 00:13:16,800 --> 00:13:19,800 Speaker 1: a lot better in my body. And obviously the hydration 292 00:13:19,960 --> 00:13:23,640 Speaker 1: and extra water will never be something that is bad 293 00:13:23,679 --> 00:13:23,880 Speaker 1: for you. 294 00:13:24,400 --> 00:13:26,559 Speaker 2: We're made up of, what is it like, eighty percent water, 295 00:13:26,760 --> 00:13:28,680 Speaker 2: so we really need it. We really need to keep hydrated. 296 00:13:28,840 --> 00:13:31,720 Speaker 1: Next up comes the manual labor part of things, spending 297 00:13:31,760 --> 00:13:34,840 Speaker 1: some time on your external space. I usually pick a 298 00:13:34,840 --> 00:13:38,600 Speaker 1: space in my home that needs reorganizing, decluttering, or clearing up. 299 00:13:38,960 --> 00:13:41,200 Speaker 1: It could be your whole house if that's what you 300 00:13:41,280 --> 00:13:43,280 Speaker 1: need to do in the day, but it could just 301 00:13:43,320 --> 00:13:45,640 Speaker 1: be your desk or your fridge. Usually I end up 302 00:13:45,679 --> 00:13:48,800 Speaker 1: in the kitchen reorganizing my spice straw or clearing out 303 00:13:48,800 --> 00:13:51,000 Speaker 1: my fridge. I like things done in a specific way, 304 00:13:51,280 --> 00:13:54,120 Speaker 1: so I usually get in there and reorganize that because 305 00:13:54,160 --> 00:13:57,040 Speaker 1: I love opening a fridge that is organized. It could 306 00:13:57,040 --> 00:13:59,400 Speaker 1: even be digital clutter, like sifting through emails, if I 307 00:13:59,400 --> 00:14:02,040 Speaker 1: told you how many emails I have unread, I'm going 308 00:14:02,080 --> 00:14:04,840 Speaker 1: to tell you just because oh, right now it's fifty two, 309 00:14:05,320 --> 00:14:07,360 Speaker 1: seven hundred and twelve. I don't know how many weekends 310 00:14:07,360 --> 00:14:09,720 Speaker 1: I would need to help clear that out. Maybe I 311 00:14:09,760 --> 00:14:12,080 Speaker 1: need an app for it or something. But anyway, you know, 312 00:14:12,280 --> 00:14:14,720 Speaker 1: sifting through that so you don't see it, your text, 313 00:14:14,880 --> 00:14:19,280 Speaker 1: your WhatsApp messages, anything unread feels unfinished. So maybe sifting 314 00:14:19,320 --> 00:14:21,280 Speaker 1: through that that could be great. And actually, if I 315 00:14:21,280 --> 00:14:24,240 Speaker 1: think about it, whenever I've been anxious about something or 316 00:14:24,280 --> 00:14:27,800 Speaker 1: find myself too in my head without realizing, I seem 317 00:14:27,840 --> 00:14:30,640 Speaker 1: to find ways to organize something, I'll end up in 318 00:14:30,680 --> 00:14:33,640 Speaker 1: the kitchen. I'll end up clearing out my cupboard. There's 319 00:14:33,680 --> 00:14:35,960 Speaker 1: something about it that feels really comforting and helps to 320 00:14:36,040 --> 00:14:39,600 Speaker 1: clear my head. While I'm clearing things externally or helping 321 00:14:39,600 --> 00:14:43,040 Speaker 1: to reorganize things on the outside, helps my mind feel 322 00:14:43,160 --> 00:14:46,480 Speaker 1: organized on the inside. There's something just calm and cleansing 323 00:14:46,520 --> 00:14:49,680 Speaker 1: about the whole process. I read this statistic that the 324 00:14:49,680 --> 00:14:52,400 Speaker 1: average person spends two years of their life looking for 325 00:14:52,440 --> 00:14:56,280 Speaker 1: lost items. So actually resetting your space literally gives you 326 00:14:56,320 --> 00:14:59,840 Speaker 1: back time. Resetting your office space, maybe where you where 327 00:15:00,080 --> 00:15:01,960 Speaker 1: you spend the most amount of time. Why do we 328 00:15:01,960 --> 00:15:03,680 Speaker 1: want always two years of our life just looking for 329 00:15:03,720 --> 00:15:06,640 Speaker 1: things when we could just organize our space and get 330 00:15:06,640 --> 00:15:09,280 Speaker 1: those two years back. Next up, let's talk about how 331 00:15:09,280 --> 00:15:12,400 Speaker 1: we can fuel our mind, nourish our mind. It could 332 00:15:12,440 --> 00:15:15,560 Speaker 1: be a simple declutter of your thoughts brain dump journaling 333 00:15:15,920 --> 00:15:18,240 Speaker 1: where you literally write down every single thing that's in 334 00:15:18,240 --> 00:15:21,240 Speaker 1: your mind ever to do, list, every worry, every idea 335 00:15:21,360 --> 00:15:24,680 Speaker 1: swirling around in your head that's creating chaos and not 336 00:15:24,760 --> 00:15:27,320 Speaker 1: letting you focus in the present moment, and then you 337 00:15:27,360 --> 00:15:28,880 Speaker 1: can sort it into different things. 338 00:15:28,920 --> 00:15:29,800 Speaker 2: This is useless. 339 00:15:29,800 --> 00:15:31,200 Speaker 1: I don't need this in my head, but this is 340 00:15:31,200 --> 00:15:32,960 Speaker 1: what I need to schedule, This is what I need 341 00:15:33,000 --> 00:15:34,560 Speaker 1: to do, This is what I need to drop off. 342 00:15:35,120 --> 00:15:37,440 Speaker 1: It helps a clear mental clutter. I always say the 343 00:15:37,480 --> 00:15:40,200 Speaker 1: brain is not meant to hold things or information. Is 344 00:15:40,200 --> 00:15:42,920 Speaker 1: spent to help process information, and so why keeping your 345 00:15:42,920 --> 00:15:45,160 Speaker 1: head what you can write down and what you can 346 00:15:45,400 --> 00:15:48,000 Speaker 1: take out of it to allow more in I like 347 00:15:48,160 --> 00:15:50,280 Speaker 1: to spend a little bit of time learning, you know, 348 00:15:50,360 --> 00:15:52,400 Speaker 1: It's made such a difference in my life since I 349 00:15:52,440 --> 00:15:54,920 Speaker 1: started reading. I think I've mentioned this before, but I 350 00:15:54,920 --> 00:15:59,000 Speaker 1: started reading again after a really long dry spell, and Wow, 351 00:15:59,120 --> 00:16:01,560 Speaker 1: what a difference in made to my life. Whether it's 352 00:16:01,600 --> 00:16:04,120 Speaker 1: reading just a chapter of a book, or listening to 353 00:16:04,200 --> 00:16:08,000 Speaker 1: a podcast or watching a documentary that stimulates thinking. It 354 00:16:08,080 --> 00:16:11,120 Speaker 1: helps to feed your mind with new thoughts, give you 355 00:16:11,200 --> 00:16:15,040 Speaker 1: different perspectives. But also it makes me feel more intelligent, 356 00:16:15,240 --> 00:16:17,520 Speaker 1: and not just intelligent in a oh I know so much, 357 00:16:17,560 --> 00:16:19,200 Speaker 1: but in a way where it makes me more of 358 00:16:19,240 --> 00:16:22,400 Speaker 1: an interesting person. I more to communicate with people, I 359 00:16:22,400 --> 00:16:25,920 Speaker 1: have more ideas, I have more interesting facts to tell people. 360 00:16:26,000 --> 00:16:28,720 Speaker 1: And it sounds really random, maybe to you guys me 361 00:16:28,760 --> 00:16:30,680 Speaker 1: saying that, but I went through a phrase and I 362 00:16:30,720 --> 00:16:33,320 Speaker 1: was like, I'm bored with my conversations, and I realized 363 00:16:33,360 --> 00:16:35,360 Speaker 1: it wasn't the other people, it was me. I was 364 00:16:35,440 --> 00:16:40,560 Speaker 1: not investing into myself, into my own knowledge, into the 365 00:16:40,560 --> 00:16:42,120 Speaker 1: wisdom that I was accumulating. 366 00:16:42,400 --> 00:16:44,720 Speaker 2: And when you're not learning, you're just stagnant. 367 00:16:44,920 --> 00:16:46,920 Speaker 1: When you're not learning, you don't have new things that 368 00:16:46,960 --> 00:16:50,200 Speaker 1: you can think about that inspire you. I noticed when 369 00:16:50,240 --> 00:16:53,240 Speaker 1: I started reading and listening more, it has inspired so 370 00:16:53,480 --> 00:16:55,760 Speaker 1: much of even the podcast I'm able to record, or 371 00:16:55,760 --> 00:16:59,600 Speaker 1: when I'm having those conversations with people, even guest episodes, 372 00:16:59,760 --> 00:17:02,240 Speaker 1: gives me so much more contribution that I can have 373 00:17:02,320 --> 00:17:04,840 Speaker 1: in the conversation just by reading a few pages every 374 00:17:04,920 --> 00:17:07,360 Speaker 1: day or reading a chapter of a book on Sunday. 375 00:17:07,520 --> 00:17:11,439 Speaker 1: So I really recommend doing that because I think it 376 00:17:11,480 --> 00:17:14,919 Speaker 1: helps with boredom. I think it helps with communication with 377 00:17:14,960 --> 00:17:19,199 Speaker 1: other people and gives you just more ideas, more creativity, 378 00:17:19,280 --> 00:17:22,640 Speaker 1: more inspiration for your day. Next up, we are planning 379 00:17:22,720 --> 00:17:25,320 Speaker 1: our week out. But you know what, there's obviously the 380 00:17:25,359 --> 00:17:28,520 Speaker 1: standard planning, like I need to take my children here, 381 00:17:28,640 --> 00:17:33,120 Speaker 1: or the regular scheduling. That's one thing, and then it's 382 00:17:33,160 --> 00:17:35,000 Speaker 1: trying to plan the things that you keep wanting to 383 00:17:35,000 --> 00:17:36,960 Speaker 1: do in your week but never get around to do. 384 00:17:37,560 --> 00:17:39,320 Speaker 1: Like if you've been wanting to eat better, but you 385 00:17:39,359 --> 00:17:41,680 Speaker 1: haven't been able to meal prep. So finding the things 386 00:17:41,680 --> 00:17:43,480 Speaker 1: that you've be wanting to do that makes those things 387 00:17:43,520 --> 00:17:46,240 Speaker 1: easier to actually accomplish in the week, or makes it 388 00:17:46,280 --> 00:17:48,480 Speaker 1: easier to stick to them in the week. So, whether 389 00:17:48,520 --> 00:17:50,280 Speaker 1: it's planning out your meals, if it is to do 390 00:17:50,359 --> 00:17:52,720 Speaker 1: with eating better, maybe it's planning out your meals you 391 00:17:52,760 --> 00:17:54,439 Speaker 1: want to cook and then making sure you can do 392 00:17:54,480 --> 00:17:56,520 Speaker 1: the shopping for it, or you get a delivery of 393 00:17:56,520 --> 00:17:58,359 Speaker 1: all the food that you need so that you have 394 00:17:58,440 --> 00:18:01,360 Speaker 1: all the ingredients to avoid you getting to that moment 395 00:18:01,400 --> 00:18:02,879 Speaker 1: where you're saying, oh, but I don't even have this, 396 00:18:03,000 --> 00:18:05,919 Speaker 1: so I can't cook it. And instead of cooking full meals, 397 00:18:05,920 --> 00:18:08,320 Speaker 1: you could just prep or do the building blocks of it. 398 00:18:08,320 --> 00:18:10,680 Speaker 1: That's often what I do, because I don't like necessarily 399 00:18:10,760 --> 00:18:12,880 Speaker 1: cooking the full meals on a Sunday. 400 00:18:13,000 --> 00:18:14,800 Speaker 2: But what I do like doing is doing meal prep. 401 00:18:14,960 --> 00:18:17,880 Speaker 1: So I'll chop up all my veggies, or I'll air 402 00:18:17,880 --> 00:18:21,040 Speaker 1: fry some of my tofu in different ways, or make 403 00:18:21,200 --> 00:18:23,560 Speaker 1: my dressings or my sauces all in one day so 404 00:18:23,600 --> 00:18:25,480 Speaker 1: that I don't have to think about that part. Okay, great, 405 00:18:25,560 --> 00:18:27,760 Speaker 1: then I can just throw it on top of my salad. 406 00:18:27,800 --> 00:18:29,199 Speaker 1: But if I have to then make the dressing and 407 00:18:29,240 --> 00:18:31,879 Speaker 1: the salad, you know, it feels a little bit longer. 408 00:18:32,359 --> 00:18:35,360 Speaker 2: So it's something that is so simple but so useful. 409 00:18:35,600 --> 00:18:37,200 Speaker 1: You will really thank yourself when you're getting to the 410 00:18:37,280 --> 00:18:38,880 Speaker 1: end of the week and you've just got that dressing 411 00:18:39,119 --> 00:18:41,000 Speaker 1: and then you've got some leaves that are ready that 412 00:18:41,080 --> 00:18:43,159 Speaker 1: you bought on the weekend, and then all you have 413 00:18:43,200 --> 00:18:45,399 Speaker 1: to do is drizzle the dressing onto your salad and 414 00:18:45,400 --> 00:18:47,600 Speaker 1: you're good to go. And also if you are planning 415 00:18:47,600 --> 00:18:50,359 Speaker 1: out your whole week, make sure you start with all 416 00:18:50,400 --> 00:18:52,760 Speaker 1: your non negotiable so things that you can't change, and 417 00:18:52,760 --> 00:18:54,440 Speaker 1: then the things that you don't want to change, whether 418 00:18:54,520 --> 00:18:57,240 Speaker 1: it's your workout, your meals, your meditation in the morning, 419 00:18:57,680 --> 00:18:59,960 Speaker 1: and don't just plan your time, plan out your energy 420 00:19:00,080 --> 00:19:02,439 Speaker 1: and start asking yourself, am I when am I the 421 00:19:02,480 --> 00:19:05,719 Speaker 1: most productive, the most creative, or the most social and 422 00:19:05,800 --> 00:19:09,199 Speaker 1: align that with the important things that are required in 423 00:19:09,240 --> 00:19:12,600 Speaker 1: those moments. So I know that I am most energetic 424 00:19:12,640 --> 00:19:15,000 Speaker 1: and I have the most focused in the morning, So 425 00:19:15,160 --> 00:19:16,720 Speaker 1: I try and get all the work that requires my 426 00:19:16,760 --> 00:19:19,840 Speaker 1: mental focus and attention or thinking in the morning, and 427 00:19:19,880 --> 00:19:22,440 Speaker 1: then try and do more creative things in the afternoon. 428 00:19:22,680 --> 00:19:24,520 Speaker 2: Also, get your supplements readay. 429 00:19:24,560 --> 00:19:27,520 Speaker 1: If you are someone who takes supplements, you know those boxes, 430 00:19:27,520 --> 00:19:30,680 Speaker 1: those weekly supplement boxes that take you from Monday to Sunday. 431 00:19:31,359 --> 00:19:33,639 Speaker 1: Makes you fill them up, simple thing, But you're not 432 00:19:33,680 --> 00:19:35,760 Speaker 1: going to want to untwist all those bottles in the morning. 433 00:19:35,760 --> 00:19:37,040 Speaker 2: You're going to rush out the door and then you're 434 00:19:37,040 --> 00:19:38,000 Speaker 2: going to forget to take them. 435 00:19:38,320 --> 00:19:40,919 Speaker 1: So at least then you'll have a really easy tick 436 00:19:41,600 --> 00:19:44,320 Speaker 1: on your to do list where you've taken your supplements, 437 00:19:44,320 --> 00:19:46,360 Speaker 1: and it was really easy to do it. Another thing 438 00:19:46,400 --> 00:19:48,760 Speaker 1: that people don't realize takes so much time is picking 439 00:19:48,800 --> 00:19:51,200 Speaker 1: out outfits in the morning. Gosh, it takes so much time, 440 00:19:51,280 --> 00:19:53,199 Speaker 1: especially if you don't have a uniform, which most of 441 00:19:53,240 --> 00:19:55,560 Speaker 1: us don't when we're working. Pick out your outfits, or 442 00:19:55,560 --> 00:19:57,040 Speaker 1: at least a couple of them, so you don't have 443 00:19:57,080 --> 00:19:58,840 Speaker 1: to think about it. You just get to wake up 444 00:19:58,840 --> 00:20:01,560 Speaker 1: in the morning and have one thing to worry about. Also, 445 00:20:01,600 --> 00:20:04,439 Speaker 1: there's something too wanting to feel good in what you're wearing, 446 00:20:04,520 --> 00:20:06,480 Speaker 1: and if you're rushing and trying to pick things out 447 00:20:06,560 --> 00:20:09,639 Speaker 1: last minute, not only is it stressful, but you also 448 00:20:09,680 --> 00:20:12,000 Speaker 1: may leave and feel like you regret what you've put on, 449 00:20:12,080 --> 00:20:14,000 Speaker 1: and then it kind of ruins the rest of your day. 450 00:20:14,760 --> 00:20:17,000 Speaker 1: And so when you get to plan this, you already 451 00:20:17,000 --> 00:20:18,960 Speaker 1: know I'm going to look really cute because I've already 452 00:20:19,000 --> 00:20:20,919 Speaker 1: decided what I'm wearing and I know I feel good 453 00:20:20,960 --> 00:20:23,000 Speaker 1: in it. Also, one thing I've realized from doing these 454 00:20:23,040 --> 00:20:26,240 Speaker 1: Sunday resets is that when you are already in planning 455 00:20:26,320 --> 00:20:28,680 Speaker 1: mode and your whole mind is in one place, which 456 00:20:28,760 --> 00:20:31,680 Speaker 1: is I'm getting things prepared or I'm planning things out, 457 00:20:32,080 --> 00:20:34,919 Speaker 1: you get things done way quicker than when you're switching 458 00:20:34,920 --> 00:20:36,920 Speaker 1: your mind between things in the morning. It's like, Okay, 459 00:20:36,920 --> 00:20:39,120 Speaker 1: I need to prep this now, I need to plan this, now, 460 00:20:39,119 --> 00:20:40,679 Speaker 1: I need to leave for this, now, I need to 461 00:20:40,680 --> 00:20:43,119 Speaker 1: try this on. If your mind is focused on prepping 462 00:20:43,200 --> 00:20:45,359 Speaker 1: for the week, you get things done so much faster. 463 00:20:45,720 --> 00:20:48,280 Speaker 1: So I've noticed that makes the difference in saving time 464 00:20:49,320 --> 00:20:51,679 Speaker 1: during the week as well. I actually read somewhere that 465 00:20:51,720 --> 00:20:54,240 Speaker 1: we make about thirty five thousand decisions a day. Can 466 00:20:54,280 --> 00:20:58,040 Speaker 1: you imagine thirty five thousand micro and macro decisions every day? 467 00:20:58,520 --> 00:21:01,280 Speaker 1: Just reading that number makes me feel tired. So if 468 00:21:01,320 --> 00:21:04,520 Speaker 1: you don't prep your basics on Sunday, like meals, outfits, priorities, 469 00:21:04,520 --> 00:21:07,359 Speaker 1: you waste so much energy on these tiny choices Monday 470 00:21:07,400 --> 00:21:10,280 Speaker 1: to Friday instead of saving that brain powerful what actually 471 00:21:10,359 --> 00:21:12,760 Speaker 1: matters in the day. And then if you can and 472 00:21:13,080 --> 00:21:15,800 Speaker 1: have the capacity to do so, then check in with 473 00:21:15,840 --> 00:21:19,320 Speaker 1: friends and family. Find moments of connection that can really 474 00:21:19,440 --> 00:21:23,080 Speaker 1: refuel you in ways that nothing else can. A moment 475 00:21:23,240 --> 00:21:26,359 Speaker 1: of meaningful connection with someone. Jane and I often use 476 00:21:26,359 --> 00:21:28,680 Speaker 1: our Sundays to catch up and do wellness things together. 477 00:21:28,720 --> 00:21:31,200 Speaker 1: We'll go for a cold plunge, go for sauna together 478 00:21:31,760 --> 00:21:33,679 Speaker 1: and have a chat about our week that's ahead. 479 00:21:34,320 --> 00:21:36,360 Speaker 2: Those little moments make a really big difference. 480 00:21:36,560 --> 00:21:37,920 Speaker 1: You know, you could send a text or a voice 481 00:21:37,920 --> 00:21:40,159 Speaker 1: note to someone that you love that you've been thinking about. 482 00:21:40,520 --> 00:21:42,040 Speaker 1: There are so many people that end up being on 483 00:21:42,080 --> 00:21:43,840 Speaker 1: my list of oh, I need to message them back, 484 00:21:43,960 --> 00:21:46,760 Speaker 1: or I need to message them and see how they're doing. 485 00:21:47,200 --> 00:21:49,760 Speaker 1: So having an allocated time to do that is really 486 00:21:49,840 --> 00:21:52,240 Speaker 1: useful to help them feel loved, but also for you 487 00:21:52,280 --> 00:21:54,760 Speaker 1: to think about someone other than yourself. So really, those 488 00:21:54,760 --> 00:21:56,960 Speaker 1: are the main categories or the main things that I 489 00:21:57,000 --> 00:21:59,440 Speaker 1: would do on a Sunday. Now let's talk about the 490 00:21:59,480 --> 00:22:01,440 Speaker 1: things that you could do wrong, okay, because I don't 491 00:22:01,480 --> 00:22:03,960 Speaker 1: want you to have all of this and then feel 492 00:22:04,000 --> 00:22:07,600 Speaker 1: like you made mistakes. These are mistakes I made. Overplanning 493 00:22:08,320 --> 00:22:10,480 Speaker 1: is one of the big ones. If you make your 494 00:22:10,520 --> 00:22:14,159 Speaker 1: Sunday reset this giant, rigid thing, you will end up 495 00:22:14,160 --> 00:22:19,159 Speaker 1: rebelling by Wednesday, like overpacking your week or overpacking what 496 00:22:19,200 --> 00:22:20,680 Speaker 1: you're trying to do on a Sunday. You're not trying 497 00:22:20,680 --> 00:22:23,520 Speaker 1: to exhaust yourself on a Sunday. You're trying to replenish yourself. 498 00:22:23,520 --> 00:22:25,440 Speaker 1: And that's what you have to remember. But also another 499 00:22:25,440 --> 00:22:28,000 Speaker 1: mistake I used to make is having a Sunday is 500 00:22:28,080 --> 00:22:33,000 Speaker 1: like this cheat throwaway day, just indulging, skipping preparation, and 501 00:22:33,040 --> 00:22:35,720 Speaker 1: then waking up really frazzled on a Monday. The point 502 00:22:35,720 --> 00:22:37,960 Speaker 1: of this routine isn't to punish you. It is to 503 00:22:38,000 --> 00:22:42,120 Speaker 1: set yourself up with compassion and intention, to actually show 504 00:22:42,119 --> 00:22:44,399 Speaker 1: yourself some love for this week, to actually give you 505 00:22:44,440 --> 00:22:47,760 Speaker 1: the gift of preparation. And so give yourself the gift 506 00:22:47,760 --> 00:22:50,200 Speaker 1: of a couple of hours this Sunday recharge your battery 507 00:22:50,240 --> 00:22:52,359 Speaker 1: back up to one hundred percent. And you know you 508 00:22:53,119 --> 00:22:54,919 Speaker 1: may have to adapt it as you go along. You 509 00:22:54,960 --> 00:22:57,600 Speaker 1: may not realize what recharges you and what actually takes 510 00:22:57,600 --> 00:23:00,359 Speaker 1: away your energy. And so maybe through this process also 511 00:23:00,440 --> 00:23:02,040 Speaker 1: learn that that, oh, when I did this on a 512 00:23:02,080 --> 00:23:04,400 Speaker 1: Sunday actually made me feel so much better, But when 513 00:23:04,440 --> 00:23:06,080 Speaker 1: I did this other thing, it was a no no 514 00:23:06,400 --> 00:23:08,919 Speaker 1: for me. Sometimes I think I need to socially be 515 00:23:09,000 --> 00:23:11,359 Speaker 1: around people, but actually it's a lone time that helps 516 00:23:11,400 --> 00:23:14,280 Speaker 1: me to recharge, and so socializing on weekends actually drains 517 00:23:14,320 --> 00:23:16,760 Speaker 1: me quite a bit. And remember, the more consistent you 518 00:23:16,800 --> 00:23:19,200 Speaker 1: are with this, the easier it will become. Eventually, this 519 00:23:19,280 --> 00:23:22,120 Speaker 1: Sunday reset stops feeling like a chore and starts feeling 520 00:23:22,200 --> 00:23:24,840 Speaker 1: like a ritual one that really sets the tone for 521 00:23:25,080 --> 00:23:26,760 Speaker 1: everything that follows in the week. 522 00:23:27,119 --> 00:23:28,680 Speaker 2: So you've so got this. 523 00:23:28,720 --> 00:23:31,040 Speaker 1: I'm so excited for you to have your beautiful Sunday 524 00:23:31,080 --> 00:23:33,880 Speaker 1: Reset day, and I really hope that this helped you 525 00:23:33,920 --> 00:23:36,840 Speaker 1: to be excited about it, to think about what you 526 00:23:36,880 --> 00:23:40,239 Speaker 1: want to do on your Sunday, and I hope it 527 00:23:40,240 --> 00:23:43,520 Speaker 1: helps you go into your week feeling so much better 528 00:23:43,600 --> 00:23:46,040 Speaker 1: than you have been recently, and that your week is 529 00:23:46,080 --> 00:23:48,479 Speaker 1: filled with a lot more that you want rather than 530 00:23:48,520 --> 00:23:49,919 Speaker 1: the things that you feel like you have to do. 531 00:23:50,440 --> 00:23:52,840 Speaker 1: Sending you so much love for this week. Let me 532 00:23:52,880 --> 00:23:55,080 Speaker 1: know if you try this reset, what your routine looks 533 00:23:55,119 --> 00:23:57,200 Speaker 1: like and how it changes the way that you feel 534 00:23:57,200 --> 00:23:59,159 Speaker 1: by Friday's Sending you so much love and I have 535 00:23:59,160 --> 00:24:00,000 Speaker 1: a wonderful, wonderul week.