Goaldone Week Day Five - How to ‘Sunrise and Sunset’ Your Week to be Stress-Free on Your Plans

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Welcome to video 5. Oh, this is it. So bittersweet but so exciting too because we are talking about one of the most important parts of creating goals that feel good to you. Today we're going to talk about how you can sunrise and sunset your week which is going to guarantee that it's going your goal setting and your weeks are going to be more stress free and they're going to be more joyful as you are creating and following your plans. Amber, let's dive in. Share with me about this beautiful sunrise and sunset.

It's so good because all week we have been building the structure, so setting ourselves up to reach our goals with joy and infuse positive psychology and science based steps into our goal approach and our goal reaching approach. And then this is where the magic happens. This is like those goals and dreams are beautiful, but if we don't take steps to reach them, there is no chance we are ever going to get there. And I would say the vast majority of people, well, if you don't set the goal, like what am I working towards? Where am I going anyway? And then if we set the goal and don't create a plan like, all right, it's a bit willy nilly. So we're making this stronger and stronger every day. But then implementation, so often I hear people, what do you need most for support and reaching our goals? I need accountability, I need to implement, I need support, implementing. And this is where that happens. And this is where you set yourself up for success, to make magic every single day. So we start the week and end the week with a plan. You're like, oh my gosh, this is a lot of planning. Okay, it sounds like it's a lot of planning, but you're going to get in the flow around this. It's going to take like 10 minutes at the beginning of the week and 10 minutes at the end of the week. When you first start doing this, you might need 30 minutes at the beginning of the week and 30 at the end. This is why we call it the golden hour. The that you're going to spend every week, but it's really broken up into two parts. So you've already, in your monthly forecast, identify what you need to do this month. So pull from that monthly forecast that we shared with you inside Stay golden and grab your three action steps. In fact, inside Stay golden, your three action steps for the week are going to appear for you. The work started, even you don't think about it. This is my plan, this is what I need to get done. And Each week we want to invite you to sit down on your day, whether that's Sunday or Monday. I'm a Monday planner. Shay, are you a Monday or a Sunday planner?

I'm a Monday planner.

You're my planner too. Okay. Okay. We're both Monday planners. So we complete our sunrise sessions on Monday and this is where we go to look at what am I doing this week. I have three action items. Do I have three core things I want to move forward on to get closer to my goals this week? They feel doable. Do I need to adjust some things? Do I have time on my calendar to do them? And how do I feel about them? And if they're feeling a little bit more stormy, if they're feeling rainy, what do I need to do to feel good at these goals? Do I need to reach out to someone? Do I need to get some support? Do I need to learn something? I need to do some. Like, what do I need to do to step back into that place? They're like, no, I've got them. It's really that place of belief that I can make these things happen. So that's what you're going to do every beginning of the week in your sunrise session. Then at the end of the week, you're going to sunset set your week and you're going to review. What did I get done? What do I need to move forward? How do I feel about this? And there's something we do in the sunset session which is simply called reflecting. Sometimes people refer to it as journaling, but we structure it in a way that really contributes to you reaching your goals. And this reflection process that we have built in to stay golden so supports you increasing joy and increasing your performance in work or in your company. And research supports that. When you have this reflective process built in, your company performs better and you're more productive and happier. So again, everything that we pull through inside our golden week and our Stay Gold methodology is rerouted in science. So you'll go through in our Stay golden space, your sunset session. Certainly you can do this on your own as well. What worked? What didn't? What do I want to shift? What do I need to reprioritize? I'm going to take a peek in stakehold now and show you how this is broken down. Shea, I'll be right back. I'm going to open up this app and just show people. I think that's perfect.

Let's do it.

Ok, great. I wanted to show you that each month as you start moving towards your goals, there are going to be some progress checks in here. You're going to collect points, but progress checks. This is built and rooted in positive psychology as well. When we can see that we are making progress to our goals, we get more motivated to complete those goals. And when we hit that 70% mark of progress to goal, endorphins kick in in our body and we have some extra pep in our step to our goals. So there are some things that are built in here to motivate you, inspire you, keep you moving towards your goal. So it's a bit of an accountability partner. But what I wanted to come in today and share with you was our sunrise session, building on the conversation that we are having with Shay right now. And I'm popping over to the golden hour space. And this is where each week you're going to kick off your week with a golden hour sunrise session. So the golden hour is made up of two parts, your sunrise and your sunset. At the beginning of the week, you are going to see that your action steps that you need to take pop right up. This takes the heavy lifting off. So when you sit down on Monday, you can pop in here and see. Oh, this is what I determined I needed to get done to stay on track with my goals. Are these the right things? Yeah, these are the right things. Okay, do I need to update my calendar? Do I need to shift anything in my week to make sure I can stay on track with my goals? And if you look at these and you're like, wait, these are not the right action steps, everything has changed. You can always go back to the monthly forecast and reset your action steps. But for now, okay, these are looking like the right action steps for me right now. And my next step is to identify how am I feeling about the week? You know, I'm feeling pretty good about the week ahead. And I do have some questions, though. I want to check in with my trainer, following our example above. That is about slow running with my. Oh. With my friend who is a trainer and. And see what she thinks about my plan. Okay, so I've got my stay golden sunrise session in place. Now you're gonna take these action steps and you're gonna pull them through each day. When you sit down to work, you'll update your to do list. You'll cross reference your to do list to make sure that the things you are accomplishing support you reaching and completing these action steps this week. So, oops, check in, see? No. And what she thinks. Yep, we'll typo there. Stay golden. All right, Sunrise session Complete. You'll see here there are a few more tips for you in this sunrise session. Then it's go time. Oh, yeah, I got another point for completing my sunrise session. But hey, it's Friday, so. So I'm also going to take a minute here to complete a sunset session. So you can see that the action steps that we said we wanted to complete this week are listed in the sunrise session, but they pulled right through to our sunset session. Now, you can either wait until Friday or the end of your week. If it's not Friday, maybe it's another day for you. Maybe you end your week on Thursday or Saturday or Sunday. You can pop back in here and identify what you got done throughout the week, or you can do it all at one time at the end of the week. And we're going to say, because this is a hypothetical example and in my pretend example, I want to get all these things done. So let's say I got them all done and then there's a reflect and rise opportunity in here. What is working right now? I feel ready to start slow running next week. What's not working right now? Our family is a little sad. Sad because of something that happened this week. And you can go into detail there. This is a private space for you and you only to read. But reflection is powerful, so capture whatever you want. What adjustments do I want to make with all of this in mind? What adjustments do you want to make? Thinking about what's working, what's not working, the goals you hit, what's coming up next week. You know, I need to update my schedule for next week to have more time to support my family and to make sure I stay. Start slow running. Slow running is going to be good for my stress levels and to help me start getting in a movement groove again. Notice I don't even call it exercise, I call it movement. And that's all just to keep my brain in a. In the right spot space. So this is my reflection again. Reflection has power. People who pause to reflect are happier and their teams and companies perform better when reflection is built into that space as well. So doing this as a part of the stay golden process is really powerful. Simple check. How do you feel about the progress you made this week? You know, considering what happened this week, I feel better than sunny. And do I need to reach out to anyone now or later to make sure I stay on track with my plans? Actually, I do need to check in with the team to make sure we are ready to go for our big launch. Okay, so who do I need to check in with. Maybe it's a trainer, maybe it's a friend, maybe it's your team. Right. Whatever that is. And then once you have completed your golden sunset, click that stay golden button. There's some more tips and strategies here for you. You're gonna rack up some points and you are gonna see back on your dashboard that you are making progress to getting the things you need to get done in January done. So with that, I wanted to show you around our golden hour. So sunrise, sunset space that you're going to do twice a week to anchor your week, to start your week well and to finish your week intentionally and purposefully so you are ready to go next week. And these cycles just kind of build upon them and you're going to start to ebb and flow between your weeks and you're going to find that you get in a really beautiful flow and stress and overwhelm and anxiety truly start to melt away. We show people around. We've got our sunrise and our sunset sessions. I want to make sure everyone has their sunrise and sunset sessions on their calendar. Do you have these on your calendar? I do.

They're every Monday and Friday. They are at 11am my time. And that is my. I light a candle, I get excited, I play some smooth music. Sometimes smooth Christmas, even in January, don't judge. But I do some smooth, smooth music. And I really take it to town because this is setting me up. It's setting my tone for the week, and it's setting my tone for how I'm going to show up through work with my family, with clients and all of that.

Oh, my gosh, it's so true. It sets the tone for the week and it identifies and helps us see, okay, what do I need to do each day? Because that is the other key piece of it. If you sunrise your week when you sit down to work, like, all right, am I doing something that supports these goals? I personally create my to do list each day, either in the morning, if I didn't do it at the end of the day before. So I know when I roll into the day, all right, I'm doing these steps that tie to my three goals for the week. And if I accomplish these things, I will be successful in helping myself reach my goal. It is not the everything and anything. Listen, because we're really focused on your three mood souls. You've got like dentist appointments and we've got groceries and we've got all of the things track all of the extra stuff in your life right in the way that works best for you, a to do list, a project management system. There are so many options for that out there. This is about keeping the focus and we do not want to drain you and steal your energy like all the other places. Like you got enough places that are pulling at you to steal your energy. So we're really keeping focus here.

It's about the joy. It's about feeling that feeling that you want to bring throughout the year in order to keep you choosing the happiness and choosing the joy. Now, with that said, today's Golden Game, it's exactly what Amber talked about. Put your weekly sunrise and sunset sessions onto your calendar at a time that works best for you so you know that you're going to stick to it. Once you've done that, comment below. Comment that you have done that. Just comment. Done. If you even want to take it a step extra after you write done, share what your times are so we can give you some sunshine. So we can help you out and just hold you accountable and also so you can give sunshine to others. We also have our Stay golden bonus.

Step for you today.

Again, it's always optional but highly encouraged. Hint, hint. Complete your first sunrise and sunset session inside the Stay golden platform. That way you have it on your schedule and you have that visual there so you can see it. If you want to know more about Stay golden the platform, click the link below. We have all of that information there for you. Now, before we go, Amber, let's talk one more final time about our VIP session. Yes.

Oh my gosh. VIP session is tomorrow. So as the participant in Golden Week, we have something special planned for everyone who joins us in Stay golden this week and we are going to get online together, you and me, and we are going to collaborate on your goals. We are going to make sure your personal questions are answered and answer anything you want about using the Stay golden space and any questions you have about taking steps to bring your goals to life. Because we have been doing this for a long time and we have got strategies galore and we are just scratching a surface in Golden Week here, but we have given you the core elements to start to eliminate overwhelm and distraction and worry and to support you in taking steps towards your goal. So speaking of supporting you, we love when a game has a prize associated with it and we've got the Golden Game and the golden prizes that we've been giving away all week. And it does not stop today. When you comment below, we are and you're entered. You comment below and you're registered for Golden Week. That link is below as well because we have to have your email address. We are emailing our Golden Week prize winners all week, so make sure you're registered. Comment below. We are going to email the winner and to be entered to win you just comment and we got you. We're going to send you sunshine and we might just be sending you a Golden prize.

Oh, I love it.

I love it. I love it.

Thank you for spending Golden Week with us. We are so happy that you are here. We cannot wait to see you in the Stay golden platform. Have a great rest of your week and we will see you soon.