WEBVTT - My Perfect Sunday Reset 0:00:00.080 --> 0:00:01.720 You do not need a perfect week, you just need 0:00:01.720 --> 0:00:03.560 a prepared one. And that's what we are about to do. 0:00:03.640 --> 0:00:05.920 We're going to get you set and ready to have 0:00:05.960 --> 0:00:08.160 your next Sunday being something that you. 0:00:08.200 --> 0:00:08.800 Look forward to. 0:00:09.080 --> 0:00:12.200 I'm Raley Wukiah and on my podcast A Really Good Cry, 0:00:12.360 --> 0:00:16.079 we embrace the messy and the beautiful, providing a space 0:00:16.160 --> 0:00:19.960 for raw and fielded conversations that celebrate vulnerability and allow 0:00:20.079 --> 0:00:23.680 you to tune in to learn, connect and find comfort together. 0:00:24.160 --> 0:00:27.440 Hey, everyone, welcome back to this week's episode of A 0:00:27.480 --> 0:00:30.440 Really Good Cry. How are you doing? How has your 0:00:30.480 --> 0:00:33.960 week been? How's your heart feeling? You know, if it 0:00:34.040 --> 0:00:36.839 is feeling a little bit heavy right now, just want 0:00:36.880 --> 0:00:40.000 you to know that this two shall pass is the 0:00:40.040 --> 0:00:42.640 two of my favorite lines that every time I'm feeling 0:00:42.680 --> 0:00:45.000 like my heart feels a bit heavy, is something remind 0:00:45.040 --> 0:00:47.640 myself of. I'm sure if you've listened to my podcast before, 0:00:47.840 --> 0:00:50.879 probably said it a million times, but there's two phrases 0:00:50.920 --> 0:00:53.519 and it really helps me. It's this too shall pass 0:00:53.760 --> 0:00:57.600 and that you absolutely, most definitely, without a doubt, can 0:00:57.680 --> 0:01:01.280 make it through whatever it is. Nothing that you cannot 0:01:01.280 --> 0:01:03.600 handle comes into your life, and I just want you 0:01:03.640 --> 0:01:05.959 to know that you would never receive something that you 0:01:06.000 --> 0:01:10.399 are not capable or able to handle. So I just 0:01:10.440 --> 0:01:12.240 want to remind you of that, just in case you 0:01:12.240 --> 0:01:14.679 know your heart was feeling a little bit heavy today 0:01:15.200 --> 0:01:17.959 or this week. Just know you've got it. You know 0:01:18.000 --> 0:01:19.720 what if you don't, that's what this podcast is for. 0:01:19.840 --> 0:01:22.679 Hopefully it'll make you feel a little bit better. So 0:01:22.800 --> 0:01:27.240 today I wanted to talk about something that has genuinely 0:01:27.360 --> 0:01:29.559 changed the way that I show up in my week. 0:01:30.000 --> 0:01:32.640 I actually got a few messages when I asked the 0:01:32.840 --> 0:01:35.039 really good crowd community, what do you want me to 0:01:35.480 --> 0:01:39.680 do solo episodes on? I had messages asking about how 0:01:39.720 --> 0:01:43.759 to make your week better, how to have a weekend 0:01:43.920 --> 0:01:48.080 that helps you prepare for your week ahead. So I thought, 0:01:48.080 --> 0:01:51.360 I do an episode based on this Sunday reset. I 0:01:51.600 --> 0:01:54.280 do it in my life, and honestly, it has changed 0:01:54.320 --> 0:01:56.920 the way that I show up during the week. It 0:01:57.120 --> 0:02:00.160 changed the way that I feel on a Sunday. You know, 0:02:00.640 --> 0:02:03.800 we really used to feeling dreadful on a Sunday, like, 0:02:03.840 --> 0:02:06.040 oh my gosh, the week's starting. I've got so much 0:02:06.080 --> 0:02:09.639 ahead of me, work, starting, school starting. It's like from 0:02:09.840 --> 0:02:13.000 such a young age we've been trained to dread a 0:02:13.080 --> 0:02:16.080 Sunday because we know the next day is a Monday 0:02:16.080 --> 0:02:17.880 where we have to go back to doing things that 0:02:17.960 --> 0:02:20.280 we don't necessarily like. But I don't think it has 0:02:20.320 --> 0:02:22.840 to be that way, And I think the more prepared 0:02:22.880 --> 0:02:27.600 you feel, the better you will feel about your week ahead. 0:02:28.280 --> 0:02:30.680 So a good old Sunday resea really helps me to 0:02:30.720 --> 0:02:34.440 go into a new week feeling much more prepared, less overwhelmed, 0:02:34.480 --> 0:02:37.440 and less like I'm rushing or chasing after myself, and 0:02:37.560 --> 0:02:39.600 just more on top of things. I think that's how 0:02:39.600 --> 0:02:41.680 we all want to feel going into a new week, right. 0:02:42.280 --> 0:02:45.720 A Sunday resear is not about being perfect or rigid. 0:02:45.840 --> 0:02:48.160 It's not about trying to do too much in one day. 0:02:48.680 --> 0:02:51.480 It's about giving yourself this gift of starting the week 0:02:51.520 --> 0:02:54.520 at feeling one hundred percent instead of crawling in at 0:02:54.520 --> 0:02:57.240 a fifty percent. Think of it like charging your battray. 0:02:57.400 --> 0:03:00.440 If you go into Monday half drained, the whole week 0:03:00.480 --> 0:03:03.200 is going to take you to zero really fast. But 0:03:03.480 --> 0:03:05.680 if you spend even just a couple of hours of 0:03:05.720 --> 0:03:08.840 your Sunday recharging your body, your mind, and your space 0:03:08.919 --> 0:03:12.280 on Sunday, you will walk into the week with energy 0:03:12.400 --> 0:03:14.040 clarity and more confidence. 0:03:14.280 --> 0:03:15.639 A Sunday reset routine is. 0:03:15.600 --> 0:03:18.000 Also a chance for you to leave behind the things 0:03:18.040 --> 0:03:20.600 that are not serving you in this past week, even 0:03:20.639 --> 0:03:23.280 in the past month, thinking about what it is that 0:03:23.360 --> 0:03:25.200 you don't want to take into the next week with you, 0:03:25.440 --> 0:03:27.840 and to step into the new week with a clean perspective, 0:03:28.160 --> 0:03:31.040 a cleaner space, a cleaner body, and a cleaner mind. 0:03:31.400 --> 0:03:33.160 You definitely don't need an entire day to do this. 0:03:33.280 --> 0:03:35.440 You can use your whole day for it. I sometimes do, 0:03:35.920 --> 0:03:38.080 but you definitely don't need it. Even just two to 0:03:38.200 --> 0:03:41.040 four hours is plenty, depending on what it is you 0:03:41.080 --> 0:03:44.040 want to focus on. I really like to choose one 0:03:44.080 --> 0:03:46.520 thing from each area of my life, and these areas 0:03:46.560 --> 0:03:49.440 may be different for you too, But for me, it's 0:03:49.480 --> 0:03:52.760 something for my mind, something for my body, something for 0:03:52.960 --> 0:03:56.680 my heart or spirit, and something for my external space. 0:03:56.840 --> 0:03:59.960 And if I have a little bit extra energy or time, 0:04:00.160 --> 0:04:03.520 and if you do, then something for somebody else, and 0:04:03.560 --> 0:04:06.600 then sprinkling in just a little bit of planning for 0:04:06.640 --> 0:04:10.560 the week ahead. So a little bit for your mind, body, heart, 0:04:11.280 --> 0:04:15.680 your external space, and some time and energy spent for 0:04:15.760 --> 0:04:19.520 somebody else, thinking about somebody else, helping somebody else, and 0:04:19.520 --> 0:04:21.039 then a little bit of planning for the week. 0:04:21.440 --> 0:04:23.880 So those are the main areas I focus on now. 0:04:23.920 --> 0:04:26.000 I just want to say, you know, I mentioned earlier 0:04:26.000 --> 0:04:27.920 that Sunday we end up dreading it. So the first 0:04:27.960 --> 0:04:30.160 day we have to do before we even think about 0:04:30.200 --> 0:04:33.400 how we're going to reset on a Sunday. Is changing 0:04:33.640 --> 0:04:38.599 our mindset around a Sunday. It's reframing our mind resetting 0:04:38.640 --> 0:04:41.200 what a Sunday means to us. Sunday is not the 0:04:41.320 --> 0:04:43.320 end of your week. It is the launch pad for 0:04:43.480 --> 0:04:45.640 your next one. And so instead of dreading it, think 0:04:45.680 --> 0:04:48.640 of it as your rest and recuperation day, the day 0:04:48.680 --> 0:04:50.840 that you get to prepare to make the rest of 0:04:50.880 --> 0:04:53.520 your week way easier, the day that you get to 0:04:53.560 --> 0:04:56.200 decide what mindset you want for the rest of the week, 0:04:56.480 --> 0:04:58.760 how you want to move into the next week, and 0:04:58.800 --> 0:05:01.120 how are you going to make it better. And so actually, 0:05:01.520 --> 0:05:03.479 your Sunday, you can shift your mind to think of 0:05:03.520 --> 0:05:07.039 it as a launch pad, the place of opportunity, the 0:05:07.040 --> 0:05:08.960 place you get to change your perspective, the place that 0:05:09.040 --> 0:05:11.960 you get to decide how you go into the week. 0:05:12.240 --> 0:05:14.799 And the fact is our mood is ninety nine percent 0:05:14.800 --> 0:05:17.479 of the time a choice. How we choose to move 0:05:17.520 --> 0:05:20.400 through the week is also a choice. How we choose 0:05:20.400 --> 0:05:23.320 to let other things around us impact us is also, 0:05:23.480 --> 0:05:26.080 unfortunately on us, and a choice. I know, it's really 0:05:26.120 --> 0:05:28.080 annoying because it's so much easier to blame other people, 0:05:28.520 --> 0:05:31.120 and usually it's a bit more fun to sit in 0:05:31.120 --> 0:05:32.520 that too, because then we'd have to take the blame 0:05:32.520 --> 0:05:36.159 for ourselves. But the fact is it is on us. 0:05:36.320 --> 0:05:39.000 Preparation is on us, perspective is on us. And what's 0:05:39.040 --> 0:05:42.600 another P I can add into this, planning is on us. Okay, 0:05:42.839 --> 0:05:45.560 So those three piece are things that we can change 0:05:45.800 --> 0:05:48.200 just by having a few more hours on a Sunday 0:05:48.520 --> 0:05:52.000 to focus on them. So you do not need a 0:05:52.000 --> 0:05:54.000 perfect week, you just need a prepared one. And that's 0:05:54.040 --> 0:05:55.600 what we are about to do. We're going to get 0:05:55.600 --> 0:05:58.760 you set and ready to have your next Sunday being 0:05:58.839 --> 0:06:01.080 something that you look forward. And you know, I think 0:06:01.120 --> 0:06:04.040 a lot of us spend our Sunday almost in denial 0:06:04.160 --> 0:06:06.720 that Monday is coming. It's like a day of avoidance. 0:06:07.440 --> 0:06:11.520 So we scroll or we numb ourselves, and we end 0:06:11.560 --> 0:06:15.440 up doing things that don't actually replenish us for the week, 0:06:15.640 --> 0:06:18.960 but diminish us and take away from us and drain 0:06:19.040 --> 0:06:21.440 our energy, and so we don't end up coming into 0:06:21.440 --> 0:06:25.400 the week feeling our best. And so I've learnt from 0:06:25.560 --> 0:06:28.120 my past habits that that was not serving me well, 0:06:28.160 --> 0:06:31.040 and that is why I created this Sunday reset schedule 0:06:31.040 --> 0:06:34.000 for myself, And honestly can't say I've regretted it. Not 0:06:34.080 --> 0:06:36.880 one Sunday, not one Sunday have I regretted it. It's 0:06:36.920 --> 0:06:39.400 been very, very useful. Now you can do these in 0:06:39.440 --> 0:06:42.280 whatever order feels right to you on that Sunday, and 0:06:42.320 --> 0:06:44.000 you can kind of mix it about if you want to, 0:06:44.080 --> 0:06:46.560 depending on how you're feeling. But first of all, I 0:06:46.640 --> 0:06:50.240 usually start with my heart at the beginning of Sunday morning. 0:06:50.400 --> 0:06:52.200 The first thing I really feel like connecting to is 0:06:52.240 --> 0:06:55.880 my heart my spirit, So that can be different on 0:06:55.880 --> 0:06:58.360 different days. Sometimes I'll spend just a little bit longer 0:06:58.360 --> 0:06:59.960 in my meditation, maybe I'll do a little bit exit 0:07:00.200 --> 0:07:03.440 breath work. Maybe I'll go outside and spend my meditation 0:07:03.560 --> 0:07:05.640 in nature. Maybe I'll catch up on some of my 0:07:05.680 --> 0:07:09.320 spiritual reading and nourish myself in that way. Honestly, it's 0:07:09.400 --> 0:07:12.760 just having these sacred moments to yourself and creating an 0:07:12.800 --> 0:07:14.200 open space for reflection. 0:07:14.960 --> 0:07:18.080 And that might just be sitting in silence. It might be. 0:07:18.120 --> 0:07:21.560 Journaling and pouring out your heart and your thoughts. It 0:07:21.640 --> 0:07:26.240 might be releasing emotion like crying and or feeling angry, 0:07:26.360 --> 0:07:29.000 or feeling really happy, whatever emotion is, you have to 0:07:29.080 --> 0:07:32.840 release just some allocated time to really dig into that 0:07:33.000 --> 0:07:35.760 heart space and to take out what feels stagnant and 0:07:36.000 --> 0:07:40.000 old and unnecessary and invite in what is needed for 0:07:40.040 --> 0:07:42.640 this following week. I think about it in this way 0:07:42.760 --> 0:07:45.520 like the world will not know, the universe will not know, 0:07:45.680 --> 0:07:48.680 God will not know what to send you or send 0:07:48.720 --> 0:07:50.280 our way if we do not know. 0:07:50.520 --> 0:07:51.120 And so it's. 0:07:51.000 --> 0:07:54.320 Also a chance and an opportunity to think, what is 0:07:54.320 --> 0:07:56.040 it that I want right now in my life? 0:07:56.040 --> 0:07:56.720 What is it that I. 0:07:56.680 --> 0:07:59.600 Want this following week? What are the emotions I want 0:07:59.640 --> 0:08:02.400 to feel? What are the intentions that I want to set? 0:08:02.720 --> 0:08:04.280 What are the things I want to grow in? What 0:08:04.400 --> 0:08:06.280 areas of my life do I want to improve on. 0:08:06.760 --> 0:08:08.880 We don't really get to think about those things unless 0:08:08.880 --> 0:08:11.920 we set allocated time for us to reflect on those things. 0:08:12.480 --> 0:08:15.920 And so here are some ideas or kind of questions 0:08:15.920 --> 0:08:18.960 that you can ask yourself on the Sunday or throughout 0:08:19.000 --> 0:08:21.160 the week to really help you to set the tone 0:08:21.200 --> 0:08:23.200 and understand what it is that you want from this 0:08:23.240 --> 0:08:23.960 following week. 0:08:24.160 --> 0:08:26.680 So the first one is what am I proud of 0:08:26.880 --> 0:08:28.480 from last week? Something simple? 0:08:28.520 --> 0:08:29.960 What am I proud of from last week that I 0:08:30.000 --> 0:08:32.960 want to bring into this next week? Where did I 0:08:33.000 --> 0:08:36.000 waste the most amount of energy and time? What are 0:08:36.040 --> 0:08:38.760 the three things that matter most this week? How do 0:08:38.840 --> 0:08:41.560 I want to feel by Friday? And what can I 0:08:41.640 --> 0:08:44.520 prap today that will make this week easier? Those are 0:08:44.520 --> 0:08:46.199 just some questions you could ask yourself. There are so 0:08:46.240 --> 0:08:48.719 many more journal prompts that I'm sure you have if 0:08:48.720 --> 0:08:50.960 you have a journal that you're working in, but those 0:08:50.960 --> 0:08:52.880 are some nice ones to really help set the tone 0:08:53.080 --> 0:08:56.320 for your future week that's coming. It's basically like a 0:08:56.760 --> 0:08:58.640 gift that you're giving to your future self. And as 0:08:58.640 --> 0:09:00.840 we have to think about everything that I'm doing right 0:09:00.880 --> 0:09:04.920 now on this Sunday is preparation that it's a gift 0:09:04.920 --> 0:09:07.120 that I'm giving to my future self to make her 0:09:07.160 --> 0:09:10.520 life a little bit easier. So after I've figured, after 0:09:10.559 --> 0:09:12.640 I've worked on my heart space, doing a little bit 0:09:12.679 --> 0:09:15.679 of crying, connecting me with my heart and my emotions, 0:09:15.760 --> 0:09:18.640 I then move on to caring for my body. Depending 0:09:18.679 --> 0:09:21.120 on how I'm feeling, that could be very different. It 0:09:21.120 --> 0:09:23.439 could be some sort of movement. If i feel like 0:09:23.440 --> 0:09:25.880 I've got a lot of energy to expend or release emotion, 0:09:26.000 --> 0:09:29.440 maybe I'll do something intense. If I feel like my 0:09:29.600 --> 0:09:32.640 energy is drained or I need something a little bit gentler, 0:09:32.760 --> 0:09:35.080 something more restorative, I'll go for a walk. 0:09:35.160 --> 0:09:36.120 Maybe I'll get a massage. 0:09:36.160 --> 0:09:37.840 Maybe it's just spending a little bit of extra time 0:09:37.880 --> 0:09:41.800 in the shower with my eucalyptus essential oil washing my hair. 0:09:42.679 --> 0:09:42.840 You know. 0:09:42.880 --> 0:09:44.480 Usually I'm rushing in and out of the shower and 0:09:44.520 --> 0:09:46.480 so on the weekend, I spend a little bit longer, 0:09:46.520 --> 0:09:48.880 and that feels like a gift back to my physical body. 0:09:49.000 --> 0:09:50.920 Maybe I'll do a little scrub in the shower. Maybe 0:09:50.920 --> 0:09:52.680 I'll shave my legs, you. 0:09:52.600 --> 0:09:54.600 Know, just deciding on the things that you feel like 0:09:54.640 --> 0:09:56.440 you need to feel a little bit better walking into 0:09:56.480 --> 0:09:57.800 the next week physically. 0:09:58.200 --> 0:09:59.280 Usually I like to do. 0:09:59.280 --> 0:10:02.400 Something where I get outside, so a nice hike or walk, 0:10:02.600 --> 0:10:05.160 you know, just time to bring in fresh air into 0:10:05.200 --> 0:10:08.719 my body, fresh air, a fresh week, and a fresh perspective. 0:10:09.120 --> 0:10:12.480 I always find getting outside makes me feel so much better, 0:10:12.520 --> 0:10:15.080 and nature gives you a new perspective on life. 0:10:15.160 --> 0:10:15.760 It really does. 0:10:15.760 --> 0:10:17.240 There's never been a time where I've gone for a 0:10:17.280 --> 0:10:19.560 walk when I felt a bit funky that it hasn't 0:10:19.600 --> 0:10:22.520 made me feel so much better. Nature heals in such 0:10:22.520 --> 0:10:25.800 subtle ways that we do not even realize, whether it's 0:10:25.840 --> 0:10:28.080 seeing the sun or looking into the distance. It says 0:10:28.120 --> 0:10:30.400 even being able to look into the distance, not only 0:10:30.440 --> 0:10:32.720 its good for your eyesight, but it also gives you 0:10:33.000 --> 0:10:36.439 this subtle feeling of perspective. It helps you to feel 0:10:36.440 --> 0:10:38.040 like you belong in this world. You look around and 0:10:38.080 --> 0:10:40.439 you think, wow, nature is so beautiful. There's so many 0:10:40.480 --> 0:10:43.240 incredible things that are around me that I haven't noticed 0:10:43.320 --> 0:10:45.640 in this last week. And so it also helps you 0:10:45.679 --> 0:10:48.640 to create gratitude and appreciation. I only I find when 0:10:48.679 --> 0:10:53.200 I'm lacking gratitude going outside and noticing everything that's around me, 0:10:53.320 --> 0:10:55.240 whether it is the way that the sun is rising, 0:10:55.360 --> 0:10:58.200 whether it's the way leaves are blowing, whether it's a 0:10:58.200 --> 0:11:01.959 beautiful new flower that's in season. All those little things 0:11:02.000 --> 0:11:04.000 that you probably would have noticed in a busy week, 0:11:04.040 --> 0:11:05.640 When you get to notice it in the weekend, it 0:11:05.720 --> 0:11:08.720 kind of sets this tone of gratitude and appreciation that 0:11:08.760 --> 0:11:11.840 you can take with you. So definitely get yourself outside, 0:11:12.240 --> 0:11:14.760 even if it's pouring down with rain. There's this feeling 0:11:14.840 --> 0:11:18.280 of like feeling that rain pouring onto you, feeling the water, 0:11:18.559 --> 0:11:21.640 feeling just nature embracing you in some way. And I 0:11:21.720 --> 0:11:26.880 find whether it's wind or sunshine or whatever climate is 0:11:27.160 --> 0:11:29.800 occurring around you, it can help you to feel connected 0:11:29.800 --> 0:11:32.280 and kind of embraced by nature anyway. I feel that 0:11:32.320 --> 0:11:34.280 way anyway, So I hope you do too, or at 0:11:34.360 --> 0:11:36.600 least try it out and see how you feel. Another 0:11:36.640 --> 0:11:38.680 great thing to do for your physical body is to 0:11:38.760 --> 0:11:41.640 have a reset of your sleep, a sarcadian rhythm reset. 0:11:42.080 --> 0:11:45.679 Getting into bed earlier on Sunday, even just that one day, 0:11:45.960 --> 0:11:48.319 Oh my gosh, a couple of hours more of good 0:11:48.440 --> 0:11:50.960 sleep can completely change how you wake up on a 0:11:51.000 --> 0:11:54.440 Monday morning. And so maybe it's planning one day so 0:11:54.480 --> 0:11:56.240 that you can get into bed a little bit earlier. 0:11:56.480 --> 0:11:58.440 Another really important thing that you need to do for 0:11:58.440 --> 0:12:00.760 you a physical body, which I think we get is 0:12:00.840 --> 0:12:04.680 hydrating yourself. Yeah it's so simple, but there's nothing worse 0:12:04.679 --> 0:12:06.760 and waking up on a Monday morning with a really 0:12:06.840 --> 0:12:09.920 bad headache and suffering from dehydration. It's going to make 0:12:09.920 --> 0:12:12.800 it feel way less enthusiastic about your Monday morning. 0:12:13.760 --> 0:12:15.800 And it's not going to set you up for the day, 0:12:15.880 --> 0:12:16.080 is it. 0:12:16.120 --> 0:12:17.760 And so even if she's drinking a huge glass of 0:12:17.800 --> 0:12:20.320 water or making sure that your big bottom is filled 0:12:20.360 --> 0:12:21.959 up at the beginning of a Sunday and you make 0:12:22.000 --> 0:12:22.559 it through. 0:12:22.400 --> 0:12:24.560 It by the end of Sunday, you're winning. 0:12:24.679 --> 0:12:27.720 Cut yourself some nice cucumber or citrus slices, pop it 0:12:27.720 --> 0:12:31.760 into your picture of water, make it look pretty. I've 0:12:31.760 --> 0:12:35.280 actually been taking electrolytes lately for a top up because 0:12:35.480 --> 0:12:37.160 for some reason, every time the climate is a bit 0:12:37.240 --> 0:12:40.400 drier outside, it really affects my internal body. 0:12:40.400 --> 0:12:42.560 It feels like the hydration is being sucked out of me. 0:12:42.679 --> 0:12:44.559 So I've been taking some electrolytes to top up on 0:12:44.600 --> 0:12:47.600 a daily basis, and I've been using Terror Origins. They've 0:12:47.600 --> 0:12:50.800 got this healthy hydration electrolyte powder. I like the berry 0:12:50.880 --> 0:12:53.640 and lemonade flavor. They're my favorite at the moment. But 0:12:53.720 --> 0:12:55.640 it also just makes your water a little bit more 0:12:55.640 --> 0:12:58.680 exciting and gives you all the electrolytes that your body needs. 0:12:58.800 --> 0:13:00.839 You know, sometimes when I get a head, as soon 0:13:00.840 --> 0:13:03.080 as I take electrolytes. It helps since it's not even 0:13:03.160 --> 0:13:06.079 just the hydration, it is the electrolytes that are helping 0:13:06.120 --> 0:13:09.720 boost my mind and giving me more focus and giving 0:13:09.720 --> 0:13:11.400 my brain exactly what it needs to feel like it 0:13:11.679 --> 0:13:14.520 can function properly. And so I've noticed it really helps 0:13:14.559 --> 0:13:16.800 me on a day to day basis to just feed 0:13:16.800 --> 0:13:19.800 a lot better in my body. And obviously the hydration 0:13:19.960 --> 0:13:23.640 and extra water will never be something that is bad 0:13:23.679 --> 0:13:23.880 for you. 0:13:24.400 --> 0:13:26.559 We're made up of, what is it like, eighty percent water, 0:13:26.760 --> 0:13:28.680 so we really need it. We really need to keep hydrated. 0:13:28.840 --> 0:13:31.720 Next up comes the manual labor part of things, spending 0:13:31.760 --> 0:13:34.840 some time on your external space. I usually pick a 0:13:34.840 --> 0:13:38.600 space in my home that needs reorganizing, decluttering, or clearing up. 0:13:38.960 --> 0:13:41.200 It could be your whole house if that's what you 0:13:41.280 --> 0:13:43.280 need to do in the day, but it could just 0:13:43.320 --> 0:13:45.640 be your desk or your fridge. Usually I end up 0:13:45.679 --> 0:13:48.800 in the kitchen reorganizing my spice straw or clearing out 0:13:48.800 --> 0:13:51.000 my fridge. I like things done in a specific way, 0:13:51.280 --> 0:13:54.120 so I usually get in there and reorganize that because 0:13:54.160 --> 0:13:57.040 I love opening a fridge that is organized. It could 0:13:57.040 --> 0:13:59.400 even be digital clutter, like sifting through emails, if I 0:13:59.400 --> 0:14:02.040 told you how many emails I have unread, I'm going 0:14:02.080 --> 0:14:04.840 to tell you just because oh, right now it's fifty two, 0:14:05.320 --> 0:14:07.360 seven hundred and twelve. I don't know how many weekends 0:14:07.360 --> 0:14:09.720 I would need to help clear that out. Maybe I 0:14:09.760 --> 0:14:12.080 need an app for it or something. But anyway, you know, 0:14:12.280 --> 0:14:14.720 sifting through that so you don't see it, your text, 0:14:14.880 --> 0:14:19.280 your WhatsApp messages, anything unread feels unfinished. So maybe sifting 0:14:19.320 --> 0:14:21.280 through that that could be great. And actually, if I 0:14:21.280 --> 0:14:24.240 think about it, whenever I've been anxious about something or 0:14:24.280 --> 0:14:27.800 find myself too in my head without realizing, I seem 0:14:27.840 --> 0:14:30.640 to find ways to organize something, I'll end up in 0:14:30.680 --> 0:14:33.640 the kitchen. I'll end up clearing out my cupboard. There's 0:14:33.680 --> 0:14:35.960 something about it that feels really comforting and helps to 0:14:36.040 --> 0:14:39.600 clear my head. While I'm clearing things externally or helping 0:14:39.600 --> 0:14:43.040 to reorganize things on the outside, helps my mind feel 0:14:43.160 --> 0:14:46.480 organized on the inside. There's something just calm and cleansing 0:14:46.520 --> 0:14:49.680 about the whole process. I read this statistic that the 0:14:49.680 --> 0:14:52.400 average person spends two years of their life looking for 0:14:52.440 --> 0:14:56.280 lost items. So actually resetting your space literally gives you 0:14:56.320 --> 0:14:59.840 back time. Resetting your office space, maybe where you where 0:15:00.080 --> 0:15:01.960 you spend the most amount of time. Why do we 0:15:01.960 --> 0:15:03.680 want always two years of our life just looking for 0:15:03.720 --> 0:15:06.640 things when we could just organize our space and get 0:15:06.640 --> 0:15:09.280 those two years back. Next up, let's talk about how 0:15:09.280 --> 0:15:12.400 we can fuel our mind, nourish our mind. It could 0:15:12.440 --> 0:15:15.560 be a simple declutter of your thoughts brain dump journaling 0:15:15.920 --> 0:15:18.240 where you literally write down every single thing that's in 0:15:18.240 --> 0:15:21.240 your mind ever to do, list, every worry, every idea 0:15:21.360 --> 0:15:24.680 swirling around in your head that's creating chaos and not 0:15:24.760 --> 0:15:27.320 letting you focus in the present moment, and then you 0:15:27.360 --> 0:15:28.880 can sort it into different things. 0:15:28.920 --> 0:15:29.800 This is useless. 0:15:29.800 --> 0:15:31.200 I don't need this in my head, but this is 0:15:31.200 --> 0:15:32.960 what I need to schedule, This is what I need 0:15:33.000 --> 0:15:34.560 to do, This is what I need to drop off. 0:15:35.120 --> 0:15:37.440 It helps a clear mental clutter. I always say the 0:15:37.480 --> 0:15:40.200 brain is not meant to hold things or information. Is 0:15:40.200 --> 0:15:42.920 spent to help process information, and so why keeping your 0:15:42.920 --> 0:15:45.160 head what you can write down and what you can 0:15:45.400 --> 0:15:48.000 take out of it to allow more in I like 0:15:48.160 --> 0:15:50.280 to spend a little bit of time learning, you know, 0:15:50.360 --> 0:15:52.400 It's made such a difference in my life since I 0:15:52.440 --> 0:15:54.920 started reading. I think I've mentioned this before, but I 0:15:54.920 --> 0:15:59.000 started reading again after a really long dry spell, and Wow, 0:15:59.120 --> 0:16:01.560 what a difference in made to my life. Whether it's 0:16:01.600 --> 0:16:04.120 reading just a chapter of a book, or listening to 0:16:04.200 --> 0:16:08.000 a podcast or watching a documentary that stimulates thinking. It 0:16:08.080 --> 0:16:11.120 helps to feed your mind with new thoughts, give you 0:16:11.200 --> 0:16:15.040 different perspectives. But also it makes me feel more intelligent, 0:16:15.240 --> 0:16:17.520 and not just intelligent in a oh I know so much, 0:16:17.560 --> 0:16:19.200 but in a way where it makes me more of 0:16:19.240 --> 0:16:22.400 an interesting person. I more to communicate with people, I 0:16:22.400 --> 0:16:25.920 have more ideas, I have more interesting facts to tell people. 0:16:26.000 --> 0:16:28.720 And it sounds really random, maybe to you guys me 0:16:28.760 --> 0:16:30.680 saying that, but I went through a phrase and I 0:16:30.720 --> 0:16:33.320 was like, I'm bored with my conversations, and I realized 0:16:33.360 --> 0:16:35.360 it wasn't the other people, it was me. I was 0:16:35.440 --> 0:16:40.560 not investing into myself, into my own knowledge, into the 0:16:40.560 --> 0:16:42.120 wisdom that I was accumulating. 0:16:42.400 --> 0:16:44.720 And when you're not learning, you're just stagnant. 0:16:44.920 --> 0:16:46.920 When you're not learning, you don't have new things that 0:16:46.960 --> 0:16:50.200 you can think about that inspire you. I noticed when 0:16:50.240 --> 0:16:53.240 I started reading and listening more, it has inspired so 0:16:53.480 --> 0:16:55.760 much of even the podcast I'm able to record, or 0:16:55.760 --> 0:16:59.600 when I'm having those conversations with people, even guest episodes, 0:16:59.760 --> 0:17:02.240 gives me so much more contribution that I can have 0:17:02.320 --> 0:17:04.840 in the conversation just by reading a few pages every 0:17:04.920 --> 0:17:07.360 day or reading a chapter of a book on Sunday. 0:17:07.520 --> 0:17:11.439 So I really recommend doing that because I think it 0:17:11.480 --> 0:17:14.919 helps with boredom. I think it helps with communication with 0:17:14.960 --> 0:17:19.199 other people and gives you just more ideas, more creativity, 0:17:19.280 --> 0:17:22.640 more inspiration for your day. Next up, we are planning 0:17:22.720 --> 0:17:25.320 our week out. But you know what, there's obviously the 0:17:25.359 --> 0:17:28.520 standard planning, like I need to take my children here, 0:17:28.640 --> 0:17:33.120 or the regular scheduling. That's one thing, and then it's 0:17:33.160 --> 0:17:35.000 trying to plan the things that you keep wanting to 0:17:35.000 --> 0:17:36.960 do in your week but never get around to do. 0:17:37.560 --> 0:17:39.320 Like if you've been wanting to eat better, but you 0:17:39.359 --> 0:17:41.680 haven't been able to meal prep. So finding the things 0:17:41.680 --> 0:17:43.480 that you've be wanting to do that makes those things 0:17:43.520 --> 0:17:46.240 easier to actually accomplish in the week, or makes it 0:17:46.280 --> 0:17:48.480 easier to stick to them in the week. So, whether 0:17:48.520 --> 0:17:50.280 it's planning out your meals, if it is to do 0:17:50.359 --> 0:17:52.720 with eating better, maybe it's planning out your meals you 0:17:52.760 --> 0:17:54.439 want to cook and then making sure you can do 0:17:54.480 --> 0:17:56.520 the shopping for it, or you get a delivery of 0:17:56.520 --> 0:17:58.359 all the food that you need so that you have 0:17:58.440 --> 0:18:01.360 all the ingredients to avoid you getting to that moment 0:18:01.400 --> 0:18:02.879 where you're saying, oh, but I don't even have this, 0:18:03.000 --> 0:18:05.919 so I can't cook it. And instead of cooking full meals, 0:18:05.920 --> 0:18:08.320 you could just prep or do the building blocks of it. 0:18:08.320 --> 0:18:10.680 That's often what I do, because I don't like necessarily 0:18:10.760 --> 0:18:12.880 cooking the full meals on a Sunday. 0:18:13.000 --> 0:18:14.800 But what I do like doing is doing meal prep. 0:18:14.960 --> 0:18:17.880