1 00:00:19,920 --> 00:00:23,560 Speaker 1: Hey, everyone, Emily Badi here. You are listening to five 2 00:00:23,600 --> 00:00:29,440 Speaker 1: minute Friday. Wow. Wow, Wow, what a week. I am 3 00:00:30,080 --> 00:00:35,000 Speaker 1: recording this moments before the chaos ensues. I'm out in California, 4 00:00:35,200 --> 00:00:39,519 Speaker 1: so excited to be here in Los Angeles, hosting Campstrava, 5 00:00:40,240 --> 00:00:44,199 Speaker 1: and I have to tell you something. This is the 6 00:00:44,240 --> 00:00:48,880 Speaker 1: most I want to say. Anxious feels like an overstatement, 7 00:00:48,920 --> 00:00:51,720 Speaker 1: but I've certainly had anxiety this week, and I've definitely 8 00:00:51,760 --> 00:00:55,680 Speaker 1: felt some overwhelm and it's not because I'm not excited 9 00:00:55,960 --> 00:00:59,080 Speaker 1: or amped on what I'm about to do on Thursday. 10 00:00:59,200 --> 00:01:01,520 Speaker 1: You're listening to this on Friday, so I understand this 11 00:01:01,560 --> 00:01:06,399 Speaker 1: is kind of a future backtrack moment. But I have 12 00:01:06,720 --> 00:01:10,520 Speaker 1: felt like in my chest, in my body so much 13 00:01:10,680 --> 00:01:13,560 Speaker 1: energy this week, and it's because I know that I 14 00:01:13,640 --> 00:01:17,240 Speaker 1: care so much about not only being a part of 15 00:01:17,280 --> 00:01:19,120 Speaker 1: a very big moment for a brand, as I've had 16 00:01:19,160 --> 00:01:23,559 Speaker 1: the opportunity to do before, but also putting my best 17 00:01:23,600 --> 00:01:27,360 Speaker 1: self out there. And I say this knowing that this 18 00:01:27,440 --> 00:01:30,200 Speaker 1: isn't the first time that I felt this way. I 19 00:01:30,520 --> 00:01:33,039 Speaker 1: have certainly done a number of things, both in my 20 00:01:33,160 --> 00:01:36,040 Speaker 1: career and in my personal life that have made me anxious, 21 00:01:36,080 --> 00:01:38,600 Speaker 1: made me feel overwhelmed, made me feel some kind of way. 22 00:01:38,959 --> 00:01:41,800 Speaker 1: But by now, what I have learned is that I 23 00:01:41,840 --> 00:01:44,640 Speaker 1: have the tools within me to navigate this. And that's 24 00:01:44,680 --> 00:01:46,399 Speaker 1: what I want to talk to you about today, how 25 00:01:46,440 --> 00:01:49,600 Speaker 1: I deal with these situations where I'm feeling anxious, where 26 00:01:49,640 --> 00:01:53,440 Speaker 1: I'm feeling this sense of overwhelm, where intrusive thoughts are 27 00:01:53,480 --> 00:01:57,680 Speaker 1: coming in. Yesterday, I woke up at an ungodly hour. 28 00:01:57,880 --> 00:01:59,480 Speaker 1: Keep in mind, I'm on the West Coast. I'm an 29 00:01:59,480 --> 00:02:02,520 Speaker 1: early morning person on the East coast already. So by 30 00:02:02,520 --> 00:02:06,640 Speaker 1: four am, I was awake, looking around and thinking to myself, 31 00:02:06,960 --> 00:02:08,960 Speaker 1: what is within my power right now to help with 32 00:02:09,040 --> 00:02:12,400 Speaker 1: how I'm feeling. And so I grabbed my journal and 33 00:02:12,480 --> 00:02:15,960 Speaker 1: walked out to the lobby and sat down with my headphones, 34 00:02:16,000 --> 00:02:18,520 Speaker 1: and I started by doing some breathwork using the open 35 00:02:18,560 --> 00:02:21,560 Speaker 1: hap And then after my three minutes of breath work, 36 00:02:22,080 --> 00:02:24,960 Speaker 1: I opened my journal and I started to write. And 37 00:02:25,040 --> 00:02:27,680 Speaker 1: what I started to write was very intentional. I started 38 00:02:27,680 --> 00:02:31,000 Speaker 1: to write, I am statements, and I am statement is 39 00:02:31,040 --> 00:02:33,960 Speaker 1: a statement that is true, which is fact. It is 40 00:02:34,000 --> 00:02:37,600 Speaker 1: not based on a feeling. So a feeling statement would 41 00:02:37,639 --> 00:02:41,520 Speaker 1: be I feel anxious, and I am statement is I 42 00:02:41,639 --> 00:02:45,400 Speaker 1: am confident. I am someone who is good at public speaking. 43 00:02:45,919 --> 00:02:49,600 Speaker 1: I am someone who works with big brands regularly. I 44 00:02:49,840 --> 00:02:53,080 Speaker 1: am the type of person who is reliable. And I 45 00:02:53,160 --> 00:02:57,240 Speaker 1: literally wrote down I'm not even exaggerating, probably twenty different 46 00:02:57,600 --> 00:03:01,520 Speaker 1: I AM statements, and I sat there and I read them, 47 00:03:01,919 --> 00:03:04,280 Speaker 1: and I read them again, and I even talk to 48 00:03:04,320 --> 00:03:07,079 Speaker 1: myself a little bit out loud, And by the end 49 00:03:07,240 --> 00:03:11,040 Speaker 1: of this let's say, ten minute exercise, I felt so 50 00:03:11,200 --> 00:03:13,720 Speaker 1: much more rooted in what I knew to be true. 51 00:03:13,800 --> 00:03:16,480 Speaker 1: Because this is what happens with intrusive thoughts. We are 52 00:03:16,520 --> 00:03:21,440 Speaker 1: not our thoughts, but our thoughts happen, and when they happen, 53 00:03:21,800 --> 00:03:24,760 Speaker 1: we have the choice to decide how we react to 54 00:03:24,760 --> 00:03:28,720 Speaker 1: those thoughts. And so when these feelings of anxiety, when 55 00:03:28,960 --> 00:03:33,640 Speaker 1: I'm feeling overwhelmed, when this happens, I have an understanding 56 00:03:33,720 --> 00:03:36,000 Speaker 1: now because of the tools that I am equipped with, 57 00:03:36,360 --> 00:03:38,640 Speaker 1: that I can respond in a way that serves me 58 00:03:38,840 --> 00:03:42,880 Speaker 1: rather than letting that anxiety and overwhelm infiltrate my being 59 00:03:43,440 --> 00:03:47,360 Speaker 1: because we don't have time for that. So this I 60 00:03:47,520 --> 00:03:50,920 Speaker 1: AM exercise is something that you can truly use anywhere 61 00:03:50,960 --> 00:03:57,200 Speaker 1: you are doing anything, in any situation. Again, maybe it's 62 00:03:57,200 --> 00:03:59,440 Speaker 1: a meeting at work, maybe you're going on a date, 63 00:03:59,720 --> 00:04:02,920 Speaker 1: maybe you are feeling frustrated with your overall health and 64 00:04:02,960 --> 00:04:06,000 Speaker 1: wellness journey. Whatever it is that's important to you that's 65 00:04:06,040 --> 00:04:07,960 Speaker 1: making you feel some kind of way, that's stirring up 66 00:04:08,000 --> 00:04:10,880 Speaker 1: that some sort of feeling in your chest. I want 67 00:04:10,880 --> 00:04:14,760 Speaker 1: you to know that you have control to respond to 68 00:04:14,880 --> 00:04:19,120 Speaker 1: your thoughts and that you are not your thoughts. Yeah, 69 00:04:19,440 --> 00:04:21,880 Speaker 1: it felt really good. It really felt good to not 70 00:04:21,960 --> 00:04:25,040 Speaker 1: only do that, but then I'll be speaking on a 71 00:04:25,120 --> 00:04:27,840 Speaker 1: very large stage and to stand on that stage and 72 00:04:28,320 --> 00:04:30,880 Speaker 1: visualize what the room would look like and put myself 73 00:04:30,920 --> 00:04:35,120 Speaker 1: in that situation also a really helpful technique. So my 74 00:04:35,279 --> 00:04:38,920 Speaker 1: thought prompt for you this week, what are you write 75 00:04:38,920 --> 00:04:42,839 Speaker 1: down five I AM statements that you can read back 76 00:04:42,880 --> 00:04:46,800 Speaker 1: to yourself and stand grounded in who it is that 77 00:04:46,920 --> 00:04:50,080 Speaker 1: you really are. Again, who are you? Give me five 78 00:04:50,279 --> 00:04:55,520 Speaker 1: I AM statements that are grounded in who you really are. 79 00:04:56,200 --> 00:04:58,080 Speaker 1: And now a listener question. 80 00:04:59,279 --> 00:05:02,400 Speaker 2: Hi, Emily, I love your show so very much. I've 81 00:05:02,400 --> 00:05:04,960 Speaker 2: been listening to it for years and I look forward 82 00:05:04,960 --> 00:05:08,840 Speaker 2: to every five minute Friday. In particular, my question has 83 00:05:08,839 --> 00:05:11,800 Speaker 2: to do with planning. I am a huge planning and 84 00:05:12,120 --> 00:05:15,760 Speaker 2: planner afficionado, and I'm always interested in how people plan 85 00:05:15,839 --> 00:05:20,120 Speaker 2: out their goals days, weeks, months, et cetera. I'd love 86 00:05:20,160 --> 00:05:24,640 Speaker 2: to hear about your processes if you have any in particular. Thanks. 87 00:05:25,440 --> 00:05:28,040 Speaker 1: Oh you know I love goal setting. Okay, this is 88 00:05:28,080 --> 00:05:31,200 Speaker 1: a good one. So for me, my goal setting process 89 00:05:31,200 --> 00:05:34,400 Speaker 1: for the last few years has been pretty much consistent, 90 00:05:34,560 --> 00:05:37,719 Speaker 1: and that leading into a new year, I sit down 91 00:05:38,160 --> 00:05:41,200 Speaker 1: and I write out goals. I write out goals that 92 00:05:41,240 --> 00:05:44,480 Speaker 1: I want to be both habitual and then also destination goals. 93 00:05:44,480 --> 00:05:47,040 Speaker 1: So a habitual goal is something like I want to 94 00:05:47,120 --> 00:05:51,119 Speaker 1: drink five glasses of water a day, a landmark goal. 95 00:05:51,279 --> 00:05:55,960 Speaker 1: A destination goal is something like I want to run 96 00:05:56,200 --> 00:06:00,240 Speaker 1: the New York City Marathon in November. And then after 97 00:06:00,279 --> 00:06:02,080 Speaker 1: I make my list of goals and I root them 98 00:06:02,240 --> 00:06:07,000 Speaker 1: in a few different key areas including health, finance, relationships, career, 99 00:06:08,000 --> 00:06:12,039 Speaker 1: mental health, and well being. I then break them out 100 00:06:12,360 --> 00:06:16,039 Speaker 1: into quarters. So I ask myself, what is it that 101 00:06:16,080 --> 00:06:20,080 Speaker 1: needs to happen within a thirteen week period for me 102 00:06:20,120 --> 00:06:21,960 Speaker 1: to get closer to where it is that I want 103 00:06:22,000 --> 00:06:23,520 Speaker 1: to be. And some of these goals, like I said, 104 00:06:23,560 --> 00:06:27,960 Speaker 1: are habitual, so that is less applicable here. But if 105 00:06:28,000 --> 00:06:32,640 Speaker 1: I am writing out a goal that I want to 106 00:06:32,839 --> 00:06:35,960 Speaker 1: earn twenty five thousand dollars in the first quarter of 107 00:06:36,000 --> 00:06:39,760 Speaker 1: the year. Then I backtrack from that goal and ask myself, 108 00:06:39,880 --> 00:06:43,159 Speaker 1: what are some milestone goals that I can set that 109 00:06:43,240 --> 00:06:45,200 Speaker 1: helped me get to where I want to be. So, 110 00:06:45,320 --> 00:06:47,560 Speaker 1: back when I was freelance writing, for instance, if the 111 00:06:47,600 --> 00:06:50,800 Speaker 1: goal was twenty five K in a quarter, then I 112 00:06:50,839 --> 00:06:55,039 Speaker 1: would need to make about seven K a month. I'm 113 00:06:55,040 --> 00:06:56,800 Speaker 1: doing quick math. Let it be known that I was 114 00:06:56,800 --> 00:06:59,320 Speaker 1: a journalism major in college and I am not good 115 00:06:59,320 --> 00:07:03,119 Speaker 1: at math. But to secure that seven K per month, 116 00:07:04,120 --> 00:07:07,919 Speaker 1: I would then do everything I could to get a 117 00:07:07,960 --> 00:07:11,440 Speaker 1: certain amount of confirmed assignments going into each month with 118 00:07:11,520 --> 00:07:13,760 Speaker 1: a little extra wiggle room, knowing that I had the 119 00:07:13,760 --> 00:07:16,800 Speaker 1: bandwidth and the capability to secure more as the weeks 120 00:07:16,840 --> 00:07:20,400 Speaker 1: went on, and by scheduling myself in that way, by 121 00:07:20,440 --> 00:07:24,320 Speaker 1: thinking forward in that way, by preparing in that way. Yes, 122 00:07:24,400 --> 00:07:27,520 Speaker 1: it takes a little bit more energy, bandwidth and planning upfront, 123 00:07:27,800 --> 00:07:31,560 Speaker 1: but I promise you that legwork is going to get 124 00:07:31,600 --> 00:07:34,000 Speaker 1: you to where you want to be, especially when you 125 00:07:34,160 --> 00:07:36,680 Speaker 1: have a strong why. Because when you have a strong why, 126 00:07:37,120 --> 00:07:40,600 Speaker 1: you have a way. So I do this annual goal 127 00:07:40,720 --> 00:07:44,360 Speaker 1: setting personal summit. I check in with myself quarterly. I 128 00:07:44,400 --> 00:07:47,800 Speaker 1: also make sure to sit down every quarter with one 129 00:07:47,840 --> 00:07:50,120 Speaker 1: of my best friends and we speak our goals into 130 00:07:50,160 --> 00:07:54,480 Speaker 1: existence and talk about plans and purposes and whatnot. And 131 00:07:54,880 --> 00:07:58,080 Speaker 1: this has been a really good way for me to 132 00:07:58,120 --> 00:07:59,920 Speaker 1: go after the things that excite me and do want 133 00:08:00,120 --> 00:08:05,440 Speaker 1: it is within my power to level up. So I 134 00:08:05,480 --> 00:08:08,360 Speaker 1: hope that was helpful. I love talking about goal setting. 135 00:08:08,400 --> 00:08:11,880 Speaker 1: So if there is any other sort of knowledge intel 136 00:08:11,920 --> 00:08:13,920 Speaker 1: you want on this, If you have another question of 137 00:08:13,960 --> 00:08:15,800 Speaker 1: any sort, I'm all ears. You can leave me a 138 00:08:15,880 --> 00:08:18,800 Speaker 1: voice message in the show notes. There's a link to 139 00:08:18,880 --> 00:08:20,960 Speaker 1: do that get your voice featured on the show. I 140 00:08:21,000 --> 00:08:24,120 Speaker 1: would love to talk to you about it. That's it 141 00:08:24,200 --> 00:08:26,280 Speaker 1: for this week. I'm over at Emily a Body and 142 00:08:26,320 --> 00:08:30,680 Speaker 1: at Hurdle Podcast. Another Hurdle Conquered. Catch you guys next time.