Speaker 1: You do not need a perfect week, you just need
Speaker 1: a prepared one. And that's what we are about to do.
Speaker 1: We're going to get you set and ready to have
Speaker 1: your next Sunday being something that you.
Speaker 2: Look forward to.
Speaker 3: I'm Raley Wukiah and on my podcast A Really Good Cry,
Speaker 3: we embrace the messy and the beautiful, providing a space
Speaker 3: for raw and fielded conversations that celebrate vulnerability and allow
Speaker 3: you to tune in to learn, connect and find comfort together.
Speaker 1: Hey, everyone, welcome back to this week's episode of A
Speaker 1: Really Good Cry. How are you doing? How has your
Speaker 1: week been? How's your heart feeling? You know, if it
Speaker 1: is feeling a little bit heavy right now, just want
Speaker 1: you to know that this two shall pass is the
Speaker 1: two of my favorite lines that every time I'm feeling
Speaker 1: like my heart feels a bit heavy, is something remind
Speaker 1: myself of. I'm sure if you've listened to my podcast before,
Speaker 1: probably said it a million times, but there's two phrases
Speaker 1: and it really helps me. It's this too shall pass
Speaker 1: and that you absolutely, most definitely, without a doubt, can
Speaker 1: make it through whatever it is. Nothing that you cannot
Speaker 1: handle comes into your life, and I just want you
Speaker 1: to know that you would never receive something that you
Speaker 1: are not capable or able to handle. So I just
Speaker 1: want to remind you of that, just in case you
Speaker 1: know your heart was feeling a little bit heavy today
Speaker 1: or this week. Just know you've got it. You know
Speaker 1: what if you don't, that's what this podcast is for.
Speaker 1: Hopefully it'll make you feel a little bit better. So
Speaker 1: today I wanted to talk about something that has genuinely
Speaker 1: changed the way that I show up in my week.
Speaker 1: I actually got a few messages when I asked the
Speaker 1: really good crowd community, what do you want me to
Speaker 1: do solo episodes on? I had messages asking about how
Speaker 1: to make your week better, how to have a weekend
Speaker 1: that helps you prepare for your week ahead. So I thought,
Speaker 1: I do an episode based on this Sunday reset. I
Speaker 1: do it in my life, and honestly, it has changed
Speaker 1: the way that I show up during the week. It
Speaker 1: changed the way that I feel on a Sunday. You know,
Speaker 1: we really used to feeling dreadful on a Sunday, like,
Speaker 1: oh my gosh, the week's starting. I've got so much
Speaker 1: ahead of me, work, starting, school starting. It's like from
Speaker 1: such a young age we've been trained to dread a
Speaker 1: Sunday because we know the next day is a Monday
Speaker 1: where we have to go back to doing things that
Speaker 1: we don't necessarily like. But I don't think it has
Speaker 1: to be that way, And I think the more prepared
Speaker 1: you feel, the better you will feel about your week ahead.
Speaker 1: So a good old Sunday resea really helps me to
Speaker 1: go into a new week feeling much more prepared, less overwhelmed,
Speaker 1: and less like I'm rushing or chasing after myself, and
Speaker 1: just more on top of things. I think that's how
Speaker 1: we all want to feel going into a new week, right.
Speaker 1: A Sunday resear is not about being perfect or rigid.
Speaker 1: It's not about trying to do too much in one day.
Speaker 1: It's about giving yourself this gift of starting the week
Speaker 1: at feeling one hundred percent instead of crawling in at
Speaker 1: a fifty percent. Think of it like charging your battray.
Speaker 1: If you go into Monday half drained, the whole week
Speaker 1: is going to take you to zero really fast. But
Speaker 1: if you spend even just a couple of hours of
Speaker 1: your Sunday recharging your body, your mind, and your space
Speaker 1: on Sunday, you will walk into the week with energy
Speaker 1: clarity and more confidence.
Speaker 2: A Sunday reset routine is.
Speaker 1: Also a chance for you to leave behind the things
Speaker 1: that are not serving you in this past week, even
Speaker 1: in the past month, thinking about what it is that
Speaker 1: you don't want to take into the next week with you,
Speaker 1: and to step into the new week with a clean perspective,
Speaker 1: a cleaner space, a cleaner body, and a cleaner mind.
Speaker 1: You definitely don't need an entire day to do this.
Speaker 1: You can use your whole day for it. I sometimes do,
Speaker 1: but you definitely don't need it. Even just two to
Speaker 1: four hours is plenty, depending on what it is you
Speaker 1: want to focus on. I really like to choose one
Speaker 1: thing from each area of my life, and these areas
Speaker 1: may be different for you too, But for me, it's
Speaker 1: something for my mind, something for my body, something for
Speaker 1: my heart or spirit, and something for my external space.
Speaker 1: And if I have a little bit extra energy or time,
Speaker 1: and if you do, then something for somebody else, and
Speaker 1: then sprinkling in just a little bit of planning for
Speaker 1: the week ahead. So a little bit for your mind, body, heart,
Speaker 1: your external space, and some time and energy spent for
Speaker 1: somebody else, thinking about somebody else, helping somebody else, and
Speaker 1: then a little bit of planning for the week.
Speaker 2: So those are the main areas I focus on now.
Speaker 1: I just want to say, you know, I mentioned earlier
Speaker 1: that Sunday we end up dreading it. So the first
Speaker 1: day we have to do before we even think about
Speaker 1: how we're going to reset on a Sunday. Is changing
Speaker 1: our mindset around a Sunday. It's reframing our mind resetting
Speaker 1: what a Sunday means to us. Sunday is not the
Speaker 1: end of your week. It is the launch pad for
Speaker 1: your next one. And so instead of dreading it, think
Speaker 1: of it as your rest and recuperation day, the day
Speaker 1: that you get to prepare to make the rest of
Speaker 1: your week way easier, the day that you get to
Speaker 1: decide what mindset you want for the rest of the week,
Speaker 1: how you want to move into the next week, and
Speaker 1: how are you going to make it better. And so actually,
Speaker 1: your Sunday, you can shift your mind to think of
Speaker 1: it as a launch pad, the place of opportunity, the
Speaker 1: place you get to change your perspective, the place that
Speaker 1: you get to decide how you go into the week.
Speaker 1: And the fact is our mood is ninety nine percent
Speaker 1: of the time a choice. How we choose to move
Speaker 1: through the week is also a choice. How we choose
Speaker 1: to let other things around us impact us is also,
Speaker 1: unfortunately on us, and a choice. I know, it's really
Speaker 1: annoying because it's so much easier to blame other people,
Speaker 1: and usually it's a bit more fun to sit in
Speaker 1: that too, because then we'd have to take the blame
Speaker 1: for ourselves. But the fact is it is on us.
Speaker 1: Preparation is on us, perspective is on us. And what's
Speaker 1: another P I can add into this, planning is on us. Okay,
Speaker 1: So those three piece are things that we can change
Speaker 1: just by having a few more hours on a Sunday
Speaker 1: to focus on them. So you do not need a
Speaker 1: perfect week, you just need a prepared one. And that's
Speaker 1: what we are about to do. We're going to get
Speaker 1: you set and ready to have your next Sunday being
Speaker 1: something that you look forward. And you know, I think
Speaker 1: a lot of us spend our Sunday almost in denial
Speaker 1: that Monday is coming. It's like a day of avoidance.
Speaker 1: So we scroll or we numb ourselves, and we end
Speaker 1: up doing things that don't actually replenish us for the week,
Speaker 1: but diminish us and take away from us and drain
Speaker 1: our energy, and so we don't end up coming into
Speaker 1: the week feeling our best. And so I've learnt from
Speaker 1: my past habits that that was not serving me well,
Speaker 1: and that is why I created this Sunday reset schedule
Speaker 1: for myself, And honestly can't say I've regretted it. Not
Speaker 1: one Sunday, not one Sunday have I regretted it. It's
Speaker 1: been very, very useful. Now you can do these in
Speaker 1: whatever order feels right to you on that Sunday, and
Speaker 1: you can kind of mix it about if you want to,
Speaker 1: depending on how you're feeling. But first of all, I
Speaker 1: usually start with my heart at the beginning of Sunday morning.
Speaker 1: The first thing I really feel like connecting to is
Speaker 1: my heart my spirit, So that can be different on
Speaker 1: different days. Sometimes I'll spend just a little bit longer
Speaker 1: in my meditation, maybe I'll do a little bit exit
Speaker 1: breath work. Maybe I'll go outside and spend my meditation
Speaker 1: in nature. Maybe I'll catch up on some of my
Speaker 1: spiritual reading and nourish myself in that way. Honestly, it's
Speaker 1: just having these sacred moments to yourself and creating an
Speaker 1: open space for reflection.
Speaker 2: And that might just be sitting in silence. It might be.
Speaker 1: Journaling and pouring out your heart and your thoughts. It
Speaker 1: might be releasing emotion like crying and or feeling angry,
Speaker 1: or feeling really happy, whatever emotion is, you have to
Speaker 1: release just some allocated time to really dig into that
Speaker 1: heart space and to take out what feels stagnant and
Speaker 1: old and unnecessary and invite in what is needed for
Speaker 1: this following week. I think about it in this way
Speaker 1: like the world will not know, the universe will not know,
Speaker 1: God will not know what to send you or send
Speaker 1: our way if we do not know.
Speaker 2: And so it's.
Speaker 1: Also a chance and an opportunity to think, what is
Speaker 1: it that I want right now in my life?
Speaker 2: What is it that I.
Speaker 1: Want this following week? What are the emotions I want
Speaker 1: to feel? What are the intentions that I want to set?
Speaker 1: What are the things I want to grow in? What
Speaker 1: areas of my life do I want to improve on.
Speaker 1: We don't really get to think about those things unless
Speaker 1: we set allocated time for us to reflect on those things.
Speaker 1: And so here are some ideas or kind of questions
Speaker 1: that you can ask yourself on the Sunday or throughout
Speaker 1: the week to really help you to set the tone
Speaker 1: and understand what it is that you want from this
Speaker 1: following week.
Speaker 2: So the first one is what am I proud of
Speaker 2: from last week? Something simple?
Speaker 1: What am I proud of from last week that I
Speaker 1: want to bring into this next week? Where did I
Speaker 1: waste the most amount of energy and time? What are
Speaker 1: the three things that matter most this week? How do
Speaker 1: I want to feel by Friday? And what can I
Speaker 1: prap today that will make this week easier? Those are
Speaker 1: just some questions you could ask yourself. There are so
Speaker 1: many more journal prompts that I'm sure you have if
Speaker 1: you have a journal that you're working in, but those
Speaker 1: are some nice ones to really help set the tone
Speaker 1: for your future week that's coming. It's basically like a
Speaker 1: gift that you're giving to your future self. And as
Speaker 1: we have to think about everything that I'm doing right
Speaker 1: now on this Sunday is preparation that it's a gift
Speaker 1: that I'm giving to my future self to make her
Speaker 1: life a little bit easier. So after I've figured, after
Speaker 1: I've worked on my heart space, doing a little bit
Speaker 1: of crying, connecting me with my heart and my emotions,
Speaker 1: I then move on to caring for my body. Depending
Speaker 1: on how I'm feeling, that could be very different. It
Speaker 1: could be some sort of movement. If i feel like
Speaker 1: I've got a lot of energy to expend or release emotion,
Speaker 1: maybe I'll do something intense. If I feel like my
Speaker 1: energy is drained or I need something a little bit gentler,
Speaker 1: something more restorative, I'll go for a walk.
Speaker 2: Maybe I'll get a massage.
Speaker 1: Maybe it's just spending a little bit of extra time
Speaker 1: in the shower with my eucalyptus essential oil washing my hair.
Speaker 2: You know.
Speaker 1: Usually I'm rushing in and out of the shower and
Speaker 1: so on the weekend, I spend a little bit longer,
Speaker 1: and that feels like a gift back to my physical body.
Speaker 2: Maybe I'll do a little scrub in the shower. Maybe
Speaker 2: I'll shave my legs, you.
Speaker 1: Know, just deciding on the things that you feel like
Speaker 1: you need to feel a little bit better walking into
Speaker 1: the next week physically.
Speaker 2: Usually I like to do.
Speaker 1: Something where I get outside, so a nice hike or walk,
Speaker 1: you know, just time to bring in fresh air into
Speaker 1: my body, fresh air, a fresh week, and a fresh perspective.
Speaker 1: I always find getting outside makes me feel so much better,
Speaker 1: and nature gives you a new perspective on life.
Speaker 2: It really does.
Speaker 1: There's never been a time where I've gone for a
Speaker 1: walk when I felt a bit funky that it hasn't
Speaker 1: made me feel so much better. Nature heals in such
Speaker 1: subtle ways that we do not even realize, whether it's
Speaker 1: seeing the sun or looking into the distance. It says
Speaker 1: even being able to look into the distance, not only
Speaker 1: its good for your eyesight, but it also gives you
Speaker 1: this subtle feeling of perspective. It helps you to feel
Speaker 1: like you belong in this world. You look around and
Speaker 1: you think, wow, nature is so beautiful. There's so many
Speaker 1: incredible things that are around me that I haven't noticed
Speaker 1: in this last week. And so it also helps you
Speaker 1: to create gratitude and appreciation. I only I find when
Speaker 1: I'm lacking gratitude going outside and noticing everything that's around me,
Speaker 1: whether it is the way that the sun is rising,
Speaker 1: whether it's the way leaves are blowing, whether it's a
Speaker 1: beautiful new flower that's in season. All those little things
Speaker 1: that you probably would have noticed in a busy week,
Speaker 1: When you get to notice it in the weekend, it
Speaker 1: kind of sets this tone of gratitude and appreciation that
Speaker 1: you can take with you. So definitely get yourself outside,
Speaker 1: even if it's pouring down with rain. There's this feeling
Speaker 1: of like feeling that rain pouring onto you, feeling the water,
Speaker 1: feeling just nature embracing you in some way. And I
Speaker 1: find whether it's wind or sunshine or whatever climate is
Speaker 1: occurring around you, it can help you to feel connected
Speaker 1: and kind of embraced by nature anyway. I feel that
Speaker 1: way anyway, So I hope you do too, or at
Speaker 1: least try it out and see how you feel. Another
Speaker 1: great thing to do for your physical body is to
Speaker 1: have a reset of your sleep, a sarcadian rhythm reset.
Speaker 1: Getting into bed earlier on Sunday, even just that one day,
Speaker 1: Oh my gosh, a couple of hours more of good
Speaker 1: sleep can completely change how you wake up on a
Speaker 1: Monday morning. And so maybe it's planning one day so
Speaker 1: that you can get into bed a little bit earlier.
Speaker 1: Another really important thing that you need to do for
Speaker 1: you a physical body, which I think we get is
Speaker 1: hydrating yourself. Yeah it's so simple, but there's nothing worse
Speaker 1: and waking up on a Monday morning with a really
Speaker 1: bad headache and suffering from dehydration. It's going to make
Speaker 1: it feel way less enthusiastic about your Monday morning.
Speaker 2: And it's not going to set you up for the day,
Speaker 2: is it.
Speaker 1: And so even if she's drinking a huge glass of
Speaker 1: water or making sure that your big bottom is filled
Speaker 1: up at the beginning of a Sunday and you make
Speaker 1: it through.
Speaker 2: It by the end of Sunday, you're winning.
Speaker 1: Cut yourself some nice cucumber or citrus slices, pop it
Speaker 1: into your picture of water, make it look pretty. I've
Speaker 1: actually been taking electrolytes lately for a top up because
Speaker 1: for some reason, every time the climate is a bit
Speaker 1: drier outside, it really affects my internal body.
Speaker 2: It feels like the hydration is being sucked out of me.
Speaker 1: So I've been taking some electrolytes to top up on
Speaker 1: a daily basis, and I've been using Terror Origins. They've
Speaker 1: got this healthy hydration electrolyte powder. I like the berry
Speaker 1: and lemonade flavor. They're my favorite at the moment. But
Speaker 1: it also just makes your water a little bit more
Speaker 1: exciting and gives you all the electrolytes that your body needs.
Speaker 1: You know, sometimes when I get a head, as soon
Speaker 1: as I take electrolytes. It helps since it's not even
Speaker 1: just the hydration, it is the electrolytes that are helping
Speaker 1: boost my mind and giving me more focus and giving
Speaker 1: my brain exactly what it needs to feel like it
Speaker 1: can function properly. And so I've noticed it really helps
Speaker 1: me on a day to day basis to just feed
Speaker 1: a lot better in my body. And obviously the hydration
Speaker 1: and extra water will never be something that is bad
Speaker 1: for you.
Speaker 2: We're made up of, what is it like, eighty percent water,
Speaker 2: so we really need it. We really need to keep hydrated.
Speaker 1: Next up comes the manual labor part of things, spending
Speaker 1: some time on your external space. I usually pick a
Speaker 1: space in my home that needs reorganizing, decluttering, or clearing up.
Speaker 1: It could be your whole house if that's what you
Speaker 1: need to do in the day, but it could just
Speaker 1: be your desk or your fridge. Usually I end up
Speaker 1: in the kitchen reorganizing my spice straw or clearing out
Speaker 1: my fridge. I like things done in a specific way,
Speaker 1: so I usually get in there and reorganize that because
Speaker 1: I love opening a fridge that is organized. It could
Speaker 1: even be digital clutter, like sifting through emails, if I
Speaker 1: told you how many emails I have unread, I'm going
Speaker 1: to tell you just because oh, right now it's fifty two,
Speaker 1: seven hundred and twelve. I don't know how many weekends
Speaker 1: I would need to help clear that out. Maybe I
Speaker 1: need an app for it or something. But anyway, you know,
Speaker 1: sifting through that so you don't see it, your text,
Speaker 1: your WhatsApp messages, anything unread feels unfinished. So maybe sifting
Speaker 1: through that that could be great. And actually, if I
Speaker 1: think about it, whenever I've been anxious about something or
Speaker 1: find myself too in my head without realizing, I seem
Speaker 1: to find ways to organize something, I'll end up in
Speaker 1: the kitchen. I'll end up clearing out my cupboard. There's
Speaker 1: something about it that feels really comforting and helps to
Speaker 1: clear my head. While I'm clearing things externally or helping
Speaker 1: to reorganize things on the outside, helps my mind feel
Speaker 1: organized on the inside. There's something just calm and cleansing
Speaker 1: about the whole process. I read this statistic that the
Speaker 1: average person spends two years of their life looking for
Speaker 1: lost items. So actually resetting your space literally gives you
Speaker 1: back time. Resetting your office space, maybe where you where
Speaker 1: you spend the most amount of time. Why do we
Speaker 1: want always two years of our life just looking for
Speaker 1: things when we could just organize our space and get
Speaker 1: those two years back. Next up, let's talk about how
Speaker 1: we can fuel our mind, nourish our mind. It could
Speaker 1: be a simple declutter of your thoughts brain dump journaling
Speaker 1: where you literally write down every single thing that's in
Speaker 1: your mind ever to do, list, every worry, every idea
Speaker 1: swirling around in your head that's creating chaos and not
Speaker 1: letting you focus in the present moment, and then you
Speaker 1: can sort it into different things.
Speaker 2: This is useless.
Speaker 1: I don't need this in my head, but this is
Speaker 1: what I need to schedule, This is what I need
Speaker 1: to do, This is what I need to drop off.
Speaker 1: It helps a clear mental clutter. I always say the
Speaker 1: brain is not meant to hold things or information. Is
Speaker 1: spent to help process information, and so why keeping your
Speaker 1: head what you can write down and what you can
Speaker 1: take out of it to allow more in I like
Speaker 1: to spend a little bit of time learning, you know,
Speaker 1: It's made such a difference in my life since I
Speaker 1: started reading. I think I've mentioned this before, but I
Speaker 1: started reading again after a really long dry spell, and Wow,
Speaker 1: what a difference in made to my life. Whether it's
Speaker 1: reading just a chapter of a book, or listening to
Speaker 1: a podcast or watching a documentary that stimulates thinking. It
Speaker 1: helps to feed your mind with new thoughts, give you
Speaker 1: different perspectives. But also it makes me feel more intelligent,
Speaker 1: and not just intelligent in a oh I know so much,
Speaker 1: but in a way where it makes me more of
Speaker 1: an interesting person. I more to communicate with people, I
Speaker 1: have more ideas, I have more interesting facts to tell people.
Speaker 1: And it sounds really random, maybe to you guys me
Speaker 1: saying that, but I went through a phrase and I
Speaker 1: was like, I'm bored with my conversations, and I realized
Speaker 1: it wasn't the other people, it was me. I was
Speaker 1: not investing into myself, into my own knowledge, into the
Speaker 1: wisdom that I was accumulating.
Speaker 2: And when you're not learning, you're just stagnant.
Speaker 1: When you're not learning, you don't have new things that
Speaker 1: you can think about that inspire you. I noticed when
Speaker 1: I started reading and listening more, it has inspired so
Speaker 1: much of even the podcast I'm able to record, or
Speaker 1: when I'm having those conversations with people, even guest episodes,
Speaker 1: gives me so much more contribution that I can have
Speaker 1: in the conversation just by reading a few pages every
Speaker 1: day or reading a chapter of a book on Sunday.
Speaker 1: So I really recommend doing that because I think it
Speaker 1: helps with boredom. I think it helps with communication with
Speaker 1: other people and gives you just more ideas, more creativity,
Speaker 1: more inspiration for your day. Next up, we are planning
Speaker 1: our week out. But you know what, there's obviously the
Speaker 1: standard planning, like I need to take my children here,
Speaker 1: or the regular scheduling. That's one thing, and then it's
Speaker 1: trying to plan the things that you keep wanting to
Speaker 1: do in your week but never get around to do.
Speaker 1: Like if you've been wanting to eat better, but you
Speaker 1: haven't been able to meal prep. So finding the things
Speaker 1: that you've be wanting to do that makes those things
Speaker 1: easier to actually accomplish in the week, or makes it
Speaker 1: easier to stick to them in the week. So, whether
Speaker 1: it's planning out your meals, if it is to do
Speaker 1: with eating better, maybe it's planning out your meals you
Speaker 1: want to cook and then making sure you can do
Speaker 1: the shopping for it, or you get a delivery of
Speaker 1: all the food that you need so that you have
Speaker 1: all the ingredients to avoid you getting to that moment
Speaker 1: where you're saying, oh, but I don't even have this,
Speaker 1: so I can't cook it. And instead of cooking full meals,
Speaker 1: you could just prep or do the building blocks of it.
Speaker 1: That's often what I do, because I don't like necessarily
Speaker 1: cooking the full meals on a Sunday.
Speaker 2: But what I do like doing is doing meal prep.
Speaker 1: So I'll chop up all my veggies, or I'll air
Speaker 1: fry some of my tofu in different ways, or make
Speaker 1: my dressings or my sauces all in one day so
Speaker 1: that I don't have to think about that part. Okay, great,
Speaker 1: then I can just throw it on top of my salad.
Speaker 1: But if I have to then make the dressing and
Speaker 1: the salad, you know, it feels a little bit longer.
Speaker 2: So it's something that is so simple but so useful.
Speaker 1: You will really thank yourself when you're getting to the
Speaker 1: end of the week and you've just got that dressing
Speaker 1: and then you've got some leaves that are ready that
Speaker 1: you bought on the weekend, and then all you have
Speaker 1: to do is drizzle the dressing onto your salad and
Speaker 1: you're good to go. And also if you are planning
Speaker 1: out your whole week, make sure you start with all
Speaker 1: your non negotiable so things that you can't change, and
Speaker 1: then the things that you don't want to change, whether
Speaker 1: it's your workout, your meals, your meditation in the morning,
Speaker 1: and don't just plan your time, plan out your energy
Speaker 1: and start asking yourself, am I when am I the
Speaker 1: most productive, the most creative, or the most social and
Speaker 1: align that with the important things that are required in
Speaker 1: those moments. So I know that I am most energetic
Speaker 1: and I have the most focused in the morning, So
Speaker 1: I try and get all the work that requires my
Speaker 1: mental focus and attention or thinking in the morning, and
Speaker 1: then try and do more creative things in the afternoon.
Speaker 2: Also, get your supplements readay.
Speaker 1: If you are someone who takes supplements, you know those boxes,
Speaker 1: those weekly supplement boxes that take you from Monday to Sunday.
Speaker 1: Makes you fill them up, simple thing, But you're not
Speaker 1: going to want to untwist all those bottles in the morning.
Speaker 2: You're going to rush out the door and then you're
Speaker 2: going to forget to take them.
Speaker 1: So at least then you'll have a really easy tick
Speaker 1: on your to do list where you've taken your supplements,
Speaker 1: and it was really easy to do it. Another thing
Speaker 1: that people don't realize takes so much time is picking
Speaker 1: out outfits in the morning. Gosh, it takes so much time,
Speaker 1: especially if you don't have a uniform, which most of
Speaker 1: us don't when we're working. Pick out your outfits, or
Speaker 1: at least a couple of them, so you don't have
Speaker 1: to think about it. You just get to wake up
Speaker 1: in the morning and have one thing to worry about. Also,
Speaker 1: there's something too wanting to feel good in what you're wearing,
Speaker 1: and if you're rushing and trying to pick things out
Speaker 1: last minute, not only is it stressful, but you also
Speaker 1: may leave and feel like you regret what you've put on,
Speaker 1: and then it kind of ruins the rest of your day.
Speaker 1: And so when you get to plan this, you already
Speaker 1: know I'm going to look really cute because I've already
Speaker 1: decided what I'm wearing and I know I feel good
Speaker 1: in it. Also, one thing I've realized from doing these
Speaker 1: Sunday resets is that when you are already in planning
Speaker 1: mode and your whole mind is in one place, which
Speaker 1: is I'm getting things prepared or I'm planning things out,
Speaker 1: you get things done way quicker than when you're switching
Speaker 1: your mind between things in the morning. It's like, Okay,
Speaker 1: I need to prep this now, I need to plan this, now,
Speaker 1: I need to leave for this, now, I need to
Speaker 1: try this on. If your mind is focused on prepping
Speaker 1: for the week, you get things done so much faster.
Speaker 1: So I've noticed that makes the difference in saving time
Speaker 1: during the week as well. I actually read somewhere that
Speaker 1: we make about thirty five thousand decisions a day. Can
Speaker 1: you imagine thirty five thousand micro and macro decisions every day?
Speaker 1: Just reading that number makes me feel tired. So if
Speaker 1: you don't prep your basics on Sunday, like meals, outfits, priorities,
Speaker 1: you waste so much energy on these tiny choices Monday
Speaker 1: to Friday instead of saving that brain powerful what actually
Speaker 1: matters in the day. And then if you can and
Speaker 1: have the capacity to do so, then check in with
Speaker 1: friends and family. Find moments of connection that can really
Speaker 1: refuel you in ways that nothing else can. A moment
Speaker 1: of meaningful connection with someone. Jane and I often use
Speaker 1: our Sundays to catch up and do wellness things together.
Speaker 1: We'll go for a cold plunge, go for sauna together
Speaker 1: and have a chat about our week that's ahead.
Speaker 2: Those little moments make a really big difference.
Speaker 1: You know, you could send a text or a voice
Speaker 1: note to someone that you love that you've been thinking about.
Speaker 1: There are so many people that end up being on
Speaker 1: my list of oh, I need to message them back,
Speaker 1: or I need to message them and see how they're doing.
Speaker 1: So having an allocated time to do that is really
Speaker 1: useful to help them feel loved, but also for you
Speaker 1: to think about someone other than yourself. So really, those
Speaker 1: are the main categories or the main things that I
Speaker 1: would do on a Sunday. Now let's talk about the
Speaker 1: things that you could do wrong, okay, because I don't
Speaker 1: want you to have all of this and then feel
Speaker 1: like you made mistakes. These are mistakes I made. Overplanning
Speaker 1: is one of the big ones. If you make your
Speaker 1: Sunday reset this giant, rigid thing, you will end up
Speaker 1: rebelling by Wednesday, like overpacking your week or overpacking what
Speaker 1: you're trying to do on a Sunday. You're not trying
Speaker 1: to exhaust yourself on a Sunday. You're trying to replenish yourself.
Speaker 1: And that's what you have to remember. But also another
Speaker 1: mistake I used to make is having a Sunday is
Speaker 1: like this cheat throwaway day, just indulging, skipping preparation, and
Speaker 1: then waking up really frazzled on a Monday. The point
Speaker 1: of this routine isn't to punish you. It is to
Speaker 1: set yourself up with compassion and intention, to actually show
Speaker 1: yourself some love for this week, to actually give you
Speaker 1: the gift of preparation. And so give yourself the gift
Speaker 1: of a couple of hours this Sunday recharge your battery
Speaker 1: back up to one hundred percent. And you know you
Speaker 1: may have to adapt it as you go along. You
Speaker 1: may not realize what recharges you and what actually takes
Speaker 1: away your energy. And so maybe through this process also
Speaker 1: learn that that, oh, when I did this on a
Speaker 1: Sunday actually made me feel so much better, But when
Speaker 1: I did this other thing, it was a no no
Speaker 1: for me. Sometimes I think I need to socially be
Speaker 1: around people, but actually it's a lone time that helps
Speaker 1: me to recharge, and so socializing on weekends actually drains
Speaker 1: me quite a bit. And remember, the more consistent you
Speaker 1: are with this, the easier it will become. Eventually, this
Speaker 1: Sunday reset stops feeling like a chore and starts feeling
Speaker 1: like a ritual one that really sets the tone for
Speaker 1: everything that follows in the week.
Speaker 2: So you've so got this.
Speaker 1: I'm so excited for you to have your beautiful Sunday
Speaker 1: Reset day, and I really hope that this helped you
Speaker 1: to be excited about it, to think about what you
Speaker 1: want to do on your Sunday, and I hope it
Speaker 1: helps you go into your week feeling so much better
Speaker 1: than you have been recently, and that your week is
Speaker 1: filled with a lot more that you want rather than
Speaker 1: the things that you feel like you have to do.
Speaker 1: Sending you so much love for this week. Let me
Speaker 1: know if you try this reset, what your routine looks
Speaker 1: like and how it changes the way that you feel
Speaker 1: by Friday's Sending you so much love and I have
Speaker 1: a wonderful, wonderul week.