#102 Routines Challenge | Recovery Secrets Series

Welcome to the Overcoming PTSD Podcast. My name is Brad Schipke, and this is the limited series called Recovery Secrets Daily Coaching. Now, these were private sessions that I originally ran as a paid coaching program, but now for the first time ever, I'm making all 100+ sessions available for free for all of you podcast listeners. And this series is over 100 days of practical strategies that have helped thousands of trauma survivors fully heal. So make sure to subscribe because I'm dropping a new episode every single weekday until the archive is complete, and you definitely do not want to miss it. So without further ado, let's dive on in.

All right, we're live here. Welcome everyone to our Recover Secrets daily coaching call. It is so good to be here with you all on this Wednesday morning. Now, yesterday was mindset, so today we're gonna talk about routines. So if you're gonna be joining me live, feel free to say hey in the chat box there so that I can welcome you and engage with you throughout the session here today. This is going to be run a little bit more like a workshop than a lesson. So I'm really looking for high engagement, and high engagement in this session today is going to help you get the most out of it and the most out of what we're talking about today. So we'll give a few seconds here. Let's make sure everything's rocking and rolling and everything is all connected up. And then we will jump into our topic for today. So our topic for today. It's going to be routines, but it's going to be about a challenge. I'm setting up a specific challenge for you that I know you are more than capable, more than capable of doing, and it's really going to help you implement routines, right? And so in thinking about routines just in general, we typically understand how important they are, right? And that for a lot of people is innate. We understand that we live our lives by routines whether we like it or not. We have habits, we have patterns. For better or for worse. So we typically understand the power that they hold over us. So what I want to get into today is basically overcoming the problem that people have of, I want to do a certain routine and I'm just not, right? Maybe I plan each day, tomorrow I'll do that routine, tomorrow I'll do that routine, tomorrow I'll start that, tomorrow I'll start that, and just really never do. So I have a challenge set up for you. We're going to let a couple more people join us so that we can, like I said, run this more like a workshop. So good morning, Judy. Good morning, Lena. Great to have you here with me.

Hi.

This morning, what I want you all to do, and like I said, we're going to give some time for everyone to do this here today. I want you to think about something that you've wanted to implement for a while and haven't in regard to routine. Maybe it's an hour of processing a day or 30 minutes of processing a day. Maybe it's some sort of exercise routine. Maybe it's something related to diet. Maybe it's something related to your relationship. Maybe it's related to Recovery Toolbox tools. It could be related to anything. So that's my challenge for you right now, or my question for you right now. Think about what is something that you've wanted to implement or been working on implementing and haven't been able to quite implement yet. So the thing you just kind of keep putting off that you know you want to do, maybe you know you even should do, right? But you've just been putting it off, putting it off, putting it off. Good morning, Joanne. Good morning, Larry. Good morning, Jeanette. Great to have you here with me this morning on the last day of August. It's the last day of August. Happy last day of August. Awesome. Awesome. So again, my question for you right now, What is something that you've been kind of putting off to tomorrow would be another way to think about it. Again, maybe it's implementing an exercise routine, maybe it's your processing. What's the thing or one thing? You could maybe have many things in this area that you've been putting off, putting off, putting off, but maybe saying you want to do it. And this is important because you want it to be something you want to do, not something that you necessarily feel like, oh, I should be doing this because so-and-so says so. Something that you want to do. But you have just been putting off, putting off, putting off till tomorrow. Good morning, Jen. Good morning, Sunny. Great to have you here. Joanne sharing going to bed around the same time every night. Okay, so that's something. Joanne, do you find yourself commonly putting it off till tomorrow? Tomorrow I'll go to bed on time, right? Tomorrow I'll do this, or tomorrow I'll be better about this. That's what we're looking for. Good morning, Teresa. Good morning. Good morning. Brad is working on a very special project for you all. He is utterly consumed in. And you are going to love the outcome of that. You don't get to see it for a while, but I promise you're going to love it. Tricia sharing, getting up and not playing on phone. Okay. Good morning, Mimi. Great to have you here. Good morning. Good morning. So my question for you all, for those of you not aware yet, my question for you. So today's all about routines, and it's really going to be about implementing and taking action on routines that we've been maybe putting off for a while, right? So the thing that we say, okay, I'll do it tomorrow, I'll do it tomorrow, I'll do it tomorrow. I know I've been guilty of this a lot of times in my life. Maybe I want to implement 30 minutes of reading at the end of the day. And I get to the end of the day and I say, well, I'm going to start that tomorrow, right? Or I want to incorporate 15 minutes of exercise, right, before I have my exercise routine. And I'll say, I'll do it tomorrow. I'll do it tomorrow. I'll eat right tomorrow, right? And the thing about tomorrow is tomorrow never comes, right? Tomorrow never, ever, ever, ever, ever comes. And so this routines challenge and this kind of workshop-style session here today all boils down to the action of the routine. Since tomorrow never comes, what's a good time to take action? If tomorrow never comes, what is a good time to take action? Let me know in the chat box there. So Jen sharing, still challenged on shutting down at night to calm down before bed, right? So if tomorrow never comes, what's a good time to take action? And tomorrow can be an excuse that many of us make, right? So if you, if you make this and if you, if you say, okay, tomorrow I'm going to do an exercise routine, tomorrow I'm going to do my reading, tomorrow I'm going to do my schoolwork, tomorrow I'm going to I'm going to eat right. I'm going to eat better. I'm not going to eat the things that I've been eating lately. Tomorrow never comes, right? So, Lena, I love it. Theresa, I love it. Right now, today. Today is the time to take action on it. Your life changes today. Your life changes today. And, this is really super, super important. When I was 18, okay, so I was 18, so bear with me a little bit. I was in Ireland and we were in a bar because over there, that's the drinking age. And in the States it's 21, right? And so we were in a bar, I was on a trip with my family, we were in a bar and there was a sign at the bar, it said free beer tomorrow. And I was like, wow, that is awesome. Free beer tomorrow. Now I'm 18, we already had a couple of pints. I'm like, that's great. We'll come back here tomorrow. We'll get free beer, right? But what happens when you go back tomorrow? No, that's free beer tomorrow. Tomorrow never comes. So today, the present moment, your life changes now. Your life changes today. And so, again, what this all boils down to is I want you to ask yourself the question of, what can I do right now? If you want to start an exercise routine and you want to exercise at 5:30 in the morning every day, whatever it is, just before you get up, it could be 7:00 AM, 10:00 AM, 11:00 AM, and you want to exercise every single day and you have it in your head, I'm going to start that tomorrow, remember that tomorrow never comes. What I challenge you to do, what I want you to do is is break the box and break the mold that we live in and do it right now. Do it today. It doesn't matter if you're also going to do it tomorrow. If you have a plan that tomorrow I'm going to get up and I'm going to go to this workout group or I'm going to do an exercise routine, that is never going to come. And so, what I want to talk about today and my challenge for you today is to break the resistance on the routines. If you have something that you've been putting off, putting off, putting off, I want you to break the resistance on it by doing it in some way, shape, or form today. Let's say it's 8 o'clock at night and you're planning on doing some sort of workout tomorrow and you've been planning on this for a while, but you haven't been getting up to do it. At 8 o'clock at night, right then, right there, it doesn't have to be a full workout. Do a 15-minute exercise routine. Do it smack in the middle of the day, even if it doesn't make sense. We make a lot of excuses for ourselves, right? Well, once I shower and I'm dressed for the day, it doesn't make sense to change into my workout clothes because then I'll have to shower again afterwards. I mean, in the scheme of things, is it, is it worth showering to break the momentum and get into your healthy lifestyle once and for all? And that's what the challenge is all about today, breaking that initial resistance, breaking that initial momentum. So if you're planning, okay, I'm going to do a processing routine and I'm going to do 30 minutes of processing a day, and you're constantly saying, okay, well, I'm going to start that. I am going to do it. Just, just not today. Just not today. Just not today. I'm going to do it tomorrow. I'm going to do it tomorrow morning. And then you find yourself sleeping in, whatever it is. I want you to do it today because it's going to help you break the resistance. And the resistance is the hardest part of implementing any sort of routine. So that's the ultimate challenge that I'm setting out for you today. I want you to identify what's one thing that you've been putting off in regard to routines. What's one thing that you've been putting off and how can you break the resistance of it right now? So let me know in the chat box. I'd love for you all to share what's one thing in regard to your routines that you've been putting off. We'll share that first. What's one thing in regard to your routines that you've been putting off? Okay, and then we'll go from there as a group here. Awesome. So Judy sharing, I want to stop throughout the day and do 5-minute little processing breaks. Very doable. I just haven't been keeping up with it. Stuff like meditation, visualization, installation, stuff that can be broken into 5 minutes at a time. That's awesome. So Judy, my challenge for you is to right now take 5 minutes out of this session right this second and do it. Just 5 minutes. Right now. There's no better time than right now. And here's the thing, once we break resistance, things get easier and easier and easier. So I want you to think about, and I use this analogy in a lot of different ways, but I really like this analogy for life, right? So there's a boulder, there's a boulder, and your job, if you want to grow and if you want to change really, is to push that boulder, right? And your goal is to push this boulder down what I call life's path. Now, maybe you feel like you've been stuck for a while, right? Something happened that stopped you, that, that kept you stuck, right? Maybe there's like a little hill right here and it's keeping you stuck. The hardest part of pushing this boulder and getting this boulder from here to here is going to be what? It's going to be starting, right? I want you to think about the momentum or the rather the energy it takes To move something, to move an object. Takes a lot more energy to get it moving than it does to keep it moving. I want you to think about a car, right? If a car is standing still, it's in neutral, right? It's not parked. It would take a lot of effort to move that car.

Mm-hmm.

It would take a lot of effort, maybe a couple people to get that car actually rolling and moving. Once that car is rolling, let's just say it's rolling at 1 mile an hour, it's going to be It can take the effort of one person to keep it rolling. And so the hardest part comes right here in breaking the resistance. And so again, my challenge for you today is to identify what's basically one thing you need to break the resistance on. And today we're talking about routines. So one thing you wanted to implement in regard to routines that you haven't, and identify how can you break that resistance today? How can you break that resistance maybe right now? How can you basically set yourself up for success? Because tomorrow is not going to come, and your life happens today. It happens right now. The you you are in the future is created by what you do right now. Listen to that. The you you are in the future is created by what you do right now. The person I am right now, I created many, many years ago in all of these little tiny moments. It's these little tiny So again, first step here is identifying what's something I've been putting off. And again, we're talking about routines today, but you can apply this to a lot of different things. What's something I've been putting off in regard to my routines? I've just been putting it off till tomorrow, tomorrow, tomorrow that I would like to start to implement, that I'm willing to start to implement. It's just about the resistance. It's not that you don't want to. It's not that you're unwilling. It's not that you wouldn't even enjoy it. It's just the resistance. It's going to take more effort in the beginning. And here we are as a group helping you. That's what we're doing here today. We're helping you get that ball rolling with a little motivation. We're standing on the sideline encouraging you there. So that's the first step, identifying what needs to change. Mimi, I'm glad you love that story. Just started journaling. Visualization is next. That's awesome. That is awesome. Good morning, Joe. Great to have you here. So getting up and getting moving, Teresa is sharing. So again, we're identifying this, and then from there, I want you to identify And this is going to be a self-identification process. In what way can I break the resistance on that today? In what way? Right? And so I want to share an example of how this can be done with anything, right? So, Theresa, this is going to sound really super silly, and that's okay. It's part of the process. And I apologize in advance for picking on you, but it's not picking on— it's using an example. So let's say, Theresa, specifically, maybe you're talking about in the morning, the alarm goes off, we get up and get moving. Here's what I would do to break the momentum today, rather to break the resistance today and to start the momentum, to start this ball rolling. I would get into your pajamas or whatever you sleep in, shut all the lights off in your room, get in your bed, set an alarm for 60 seconds later, lay there, and then when the alarm goes off, get out of bed and then do it again and practice it again and practice it again. And that might sound really super silly, but what you're doing is you are doing something today to set you up for success for Tomorrow's today, right? For today, again and again and again and again and again. So, it's kind of a silly example and it's going to feel like a silly thing to do, but you're practicing this. You're breaking the momentum because you are not going to, and I'm not talking about you specifically, Theresa, none of us are going to be more motivated tomorrow. You're not going to be more motivated. We like to fool ourselves sometimes. And again, we all do this. I do this myself, right? We like to fool ourselves that tomorrow I'm going to be more inspired, tomorrow I'm going to be more motivated, tomorrow I'm going to feel ready to do it. That is never, ever, ever the case. It is never the case. You are not going to be more motivated than you are right now in this moment. So what is something that you need to, like, we're identifying what needs to be broken, rather changed, implemented, taken action on. What is the thing that you have been putting off? And then what is some way that we can break the resistance on it? Let me know if you follow me here. So Jen sharing, also challenged with setting regular days and times to work on a training program I'm doing. I've set things on my schedule, but it seems other things keep getting in the way. Excuse me, I'm still making huge progress on my goals, but it seems hard to sit down and go through the lessons I need to. This is the second thing that needs priority. So that's awesome, Jen. And I like that you use the word priority. And so, Jen, this might come— how are you taking the butt moment? But I want you to know it comes from love. What typically happens during the day, and we don't realize that we're doing this, not always, is we set something and we say, okay, this is a priority for me. And then something else gets in the way. And what we're saying when we put the— so the training in this case, when we put the training to the side is this other thing is a higher priority to me than this training. And so sometimes all that needs to happen there is a transition in mindset to say that can wait or that is not important enough to do because we can get caught up in a lot of little things. We can get caught up in answering text messages and emails and answering the phone every time somebody calls and all sorts of different things like that. And although it can seem like we need to do these things, guess what? If it's important, they'll get in touch with you. If not, they're going to leave you a voicemail, they're going to leave you a message. And just like the good old days, you're going to call them back when you have a chance, when you have time, when you're done with your priorities. Let me know if that makes sense. And so there's other ways to do this, right? Because it sounds like, Jen, you're sometimes doing this but not able or having a challenge sticking with this or sticking to the times that you said. Maybe you need to make an adjustment to that time. Maybe you just need to make an adjustment to that as a priority, or maybe you need to make an adjustment to the way that you think about the things that are getting in the way or start to identify the things that are getting in the way and kind of make a plan for those things. And you can practice that plan right now. Maybe it's phone calls and emails. You can practice that plan right now. If it's personal emails or personal phone calls or there's going to be a time for work, there's going to be a time for training, it's I'm going to keep my phone on Our phones have great features these days. I don't even have my phone here. It's silent or sleep mode or work mode, and I'm going to put it to the side. And it allows someone to get in touch with you if it's really super necessary, meaning if it's an emergency. But if not, it doesn't ring, it doesn't vibrate, it doesn't buzz, and you just keep it to the side, right? When we work in a classroom in schools, we collect phones, we keep them in a drawer, we keep them off, they're out of the way so that we can prioritize learning. And you can practice that by doing that right now. You can practice that by putting it away right now. Put it away for 45 minutes, even if you don't necessarily need to, when you're taking time for yourself. Just put it away. Practice not having it. Again, Jen, I'm going off the rails on you there, but just identifying what needs to change and then how can we break the resistance today?

Love it.

Welcome, Helene. Great to have you here. Helene, no sorry is necessary. Helene's sharing, Putting off processing, right? So that's the thing we've identified that we've been putting off, putting off, putting off. Now I want you to think about and brainstorm and identify, okay, what can we do today, right now even, to break the resistance of that? So maybe it's right now, Helene, you hop off the session. I'm encouraging everyone to leave today. You hop off the session and you do 15, 20 minutes of processing, right? So maybe you planned on being here for the next 40 minutes until 9:00 AM Eastern. So if you plan on being here for the next 40 minutes and you want to get 20, 30, 40, 45 minutes of processing in, that's what I'm encouraging you to do right now. You don't have to do that every time. You can come to the sessions and have a great time here, right? But right now, break the resistance. And then there's a lot of other things we talk about with routine, right? Planning when are we going to do it? How are we going to do it? Setting up the day before for it. There's all sorts of things that also kind of come into play here. This is really just about getting the ball rolling, quite literally getting the ball rolling. Awesome. Maybe sharing, going to take a walk. So much pain in my back, I have to do it to get moving. So that's a great, great example of how this can be done, right? So I need to get moving even though there's pain. I need to get moving in order to feel better. So you can do that maybe just right now, maybe just by standing up and just walking around while you're listening to this, or stopping right now and going for a walk, or putting headphones on right now, putting this on your phone and going for a walk. And I want you to think about what you're willing to do. This doesn't have to be the walk of the century. It could be to the mailbox and back, and then we can build off of that. This doesn't have to be, and it shouldn't be, this big, big mountainous thing that you're doing. Here's what I would do if, let's say, I wanted to implement my exercise routine, and I've been putting off working out for an hour each morning, and I've been putting it off, putting it off, putting it off. What I would do today, right now, Probably when I get done with this session, what I would do right now is a 25 or 30-minute workout just to get it going because I know that I'm capable of that. I'm not working it up to be like, oh, I don't want to do an hour workout right now. I can't take that time out of my day. Do 15 minutes. Do a very short workout just to break. That's all that we're doing. We're breaking the resistance here. Awesome. Larry's sharing reading the program. So, that's step 1 here, identifying What do we want to change in regard to our routines? What do we need to implement? And then step 2 is how can we break the resistance on that right now, today, right? So Larry, maybe you set a timer for 10 minutes and you work on the program. And it can be that small. It doesn't have to be this big, big thing. It's about breaking this barrier, breaking the barrier. Keep it simple. Keep it really super simple to break it. We're just focusing on breaking it. From there, it's going to get easier and easier to build up and build up and build up because guess what? So, let's say, Larry, again, I don't mean to pick on you here, right? So, let's say we haven't been working on a program for weeks, right? And, let's say we want to do an hour a day and we say, okay, I'm going to do an hour today, I'm going to do it tomorrow. Here's what I want you to do today, 10 minutes, 15 minutes, whatever you're willing to do, whatever you're like, you know what, that is so doable, I'm so capable of that. 5, 10, 15 minutes, whatever it is, set a timer, focus on that, and that's it. And, that's a huge win for the day. Then guess what? You've broken that. And so tomorrow, do the same thing. 15 minutes, maybe 20 minutes, right? Or maybe you can get right into that hour just because you've broken the resistance. It's going to look a little bit different for everyone. I love it. Teresa's sharing, start journaling again. Awesome. Awesome. Teresa's sharing, I like that idea. That's good. We just want to get a little creative. We want to break this mold that we live in, in our heads. We put a lot of boundaries on ourselves. And not boundaries in a good way. We think, okay, if I don't work out at 8:00 a.m. or 7:00 a.m. or 9:00 a.m., then that's done for the day. When that does not have to be the case. At any point, you can change into those workout clothes, go for a walk, go for a jog, go for a run, take a shower. All in all, it could take you 30 minutes, it could take you less than that. And so, we kind of work it up to be something very, very specific in our head. And then, make a lot of excuses as to why this might not fit in the mold of what we would consider appropriate for a given day. Get back into bed and get out and practice getting out again and again and again. There's absolutely nothing wrong with that because that is— I mean, you think about a skill, and these are all skills that we're working to build a skill. Getting this ball rolling is one thing, but keeping it rolling, it is a skill that you build, right? And so building any skill, what do you do? You practice, you practice, you build up, right? Maybe the first time, maybe if you learned how to ride a bike when you were younger, what happens? You get on this bike that's super, super small and has real wide training wheels, and then you practice on that until eventually the training wheels basically aren't hitting the ground. And then you take the training wheels off, and then you get a bigger bike and a bigger bike and a more complex bike. And now it's not braking when you do this, it's braking with your hands and you're doing stuff with your hands. It gets more and more complex. That can be the case here too, but it's just about breaking that initial resistance and we can build up to that. I love it. Oh, Jen. Jen, good identification. Beautiful identification. I'm super proud of you for this. So Jen sharing, some of the resistance with not doing my training program lessons regularly for me, by doing these lessons and completing in a few months, moves me into the next better version of myself. And I have some resistance to fully embracing that person I'm wanting to become. That is normal, Jen. That is super normal and something really, really good to identify, right? Because it kind of going back to the way that I was describing it before, we're saying, okay, this is a priority to me and it is. And then at the same time, because of that, that fear or resistance of becoming that new person, we let other things take priority over that when they come. And so when something comes up, we're like, oh, yep, actually that needs my attention because, and I'm describing it as fear. That's not necessarily what it has to be. But that fear or the nerves around actually becoming that person. That's a beautiful, beautiful thing to share, Jen, and an amazing thing to realize. Awesome. I love it. Awesome. Joe sharing, I'm still working on getting to bed on time. The addition of a boyfriend in my daily life is making this more interesting, so I am up on time for Recovery Secrets in the morning. So again, identifying, okay, what needs to end? Joe, you've been rocking and rolling here, right? What do I want to implement? And then how can I practice that? Basically, how can I break the resistance here today? Now, how can I break the resistance now? Awesome. I love it. So Sunny sharing, even if getting up isn't your priority, it's an easy example to start, like brushing your teeth. So actually, this is actually something that I am doing today. And so I have a habit of brushing my teeth with a normal toothbrush. Now, I have an electric toothbrush and I don't use it, and I don't use it. And every single day I say to myself, tomorrow I'm going to use it, tomorrow I'm going to use it, tomorrow I'm going to use it. And I don't. Why? Because I want to skimp out on the 2 minutes. Now, I care about my teeth, right? But I obviously don't make them enough of a priority because I prioritize that 2 minutes of getting to bed 2 minutes or 60 seconds, if that, earlier, right? And getting a less thorough clean. And I don't prioritize the future of my teeth. Right? Just, just, it's just a habit. That's all that it is. Right? And so today, right when I'm done with this session, what am I going to do? I'm going to go in there and I'm going to use that electric toothbrush. Doesn't matter that I've already brushed my teeth. That's the entire point of this exercise. It doesn't matter. Go do it. Break the resistance. All right? So that's mine. That's mine. I need to start using my electric toothbrush. I want to start using my electric toothbrush. I really enjoy it. I like the way that my mouth feels afterwards. What I'm going to do right now after this session to break that resistance and get the ball rolling on that is I'm going to go and I'm going to brush my teeth again. And then guess what? I'm still going to brush them again tonight with that electric toothbrush. All right? And that's all that it is, breaking the resistance. I love it. I love it. So Sunny, thank you for reminding me of that. Awesome.

Awesome.

Joe asking, how do I explain all this to someone who knows nothing about Recovery Secrets? So Joe, what I love actually about teaching Is that teaching is actually the way that we retain information the most. We retain the highest percentage of information when we teach it to someone else, which I think is really, really neat. It's significantly higher, significantly higher than listening, taking notes, at really any other form, not really any other form, any other form of learning. You learn and retain the most when you actually teach the information. So my challenge to you, Jill, Is it if you, if you want to start to explain this information, just, just start kind of trying, right? And so just start thinking about what we talked about today and just attempting to explain it. And so a lot of times what happens is when we explain it, we realize maybe where the gaps are and we can either fill them in because we are realizing and we're kind of stumbling along as we go, or we have to, we realize that we need a much deeper understanding of what we talked about and we develop a deeper understanding. Just by explaining it. Because a lot of times when you're explaining something, you also need to answer the question why. And you'll ask yourself that question just naturally when explaining it. So, I mean, there's all sorts of ways to educate someone. You could just start to have conversations, explore conversations. You don't even necessarily need to take on the role of teacher or educator. Just explore conversations, talk about, hey, this is what I'm working on in regard to growth. You know, this is my challenge for today. I'm challenged to break the resistance on a habit by practicing it in some sort of way. Right? So that I can build momentum with it and then just see where the conversation goes. Again, it doesn't even necessarily have to be a teacher role, but also you're welcome to encourage the people in your life to either attend sessions with you if possible, if they're around, or watch replays with you. Brad and I used to do that sometimes in different ways. Maybe instead of a movie, we would watch, I mean, whether it was a documentary or a training or something like that, and then just have conversations about it or listen to something in the car when we were going somewhere. and have those conversations. My partner just woke me up this morning and wanted to go for a walk. I just got up, dressed, took my water bottle, and walked down the street for a walk. That is awesome, Jen. That is awesome, Jen. This right here can be summed up to don't think, just do. Don't overcomplicate it. Don't think about it. Just do it. Just take some action. It really doesn't matter what the— I mean, it matters a little bit, but it really doesn't matter what your end goal is, right? So my end goal is to use my electric toothbrush morning and night when I brush my teeth. Right? That doesn't really matter today. What matters today is that I use that electric toothbrush, and then we can build off of that. So, we get up, we get going, we take action, we do a 15-minute workout. It doesn't matter that I don't want to be doing 15-minute workouts every day in the middle of my day. It matters that we're breaking this resistance. So, I love that, Jen. That's awesome. Oh, Joanne, this is awesome, and good morning. Joanne sharing, I have a 10-minute full-body strength program just for the days I don't want to do the longer version. And it works great and it goes by so quick and I feel so good that I got some workout done. That's awesome. That's it. We're getting the ball rolling or we're keeping the ball rolling. That is so, so powerful. It does not have to be perfect. Listen to this. You do not have to dot every I and cross every T in life, in routines, in processing, in mindset. You do not have to be perfect. Do not have to be perfect. It's not perfect or nothing. It's not, I do a 1-hour workout or nothing. It doesn't have to be like that. It's not, I do my workout at 5:30 in the morning or I don't do it at all. If it's 5:31, can't do it. It doesn't have to be all or nothing, right? And, and, and, and it can be all sorts of in-between things, right? So it doesn't have to be an hour workout or nothing. Move closer towards the goal that you're aiming for. That's it. That's all that we're asking. And that's all that we're focusing on today. Let's just break some of that resistance. Learning, sharing, teaching is learning twice. Absolutely is. So explaining your recovery secrets routines, right? So what specifically? Maybe it's that bedtime, right? And so that bedtime and being up on time. So that can be just a conversation of, this is a goal that I'm aiming for and here's why. You're going to know best why you want to be doing that and what's going to work best for you in regard to bedtime and the amount of sleep that you need. This is a goal that I'm aiming for and here's why, and here's why it's important to me. And here's, if you want to really sell someone, here's how it's going to benefit you, here's how it's going to benefit our relationship. And it can really simply be more about letting them know that those are your goals and those are your routines. You can ask them what are their goals, what are their routines, and how they would like support. And typically, that's going to get reciprocated in supporting you, right? And so, you don't necessarily have to ask for, I'm asking you to support me in this thing. It could be, you know, support can look like non-interference, and that's an okay thing too. Like, here are my goals, here's what I really want to work on, and that's what I'm aiming for each night. Just so you know, you know, my alarm is going to go down to wind down, and my plan is to be in bed before 9 or before 10. Whatever it is, right? So just so you're aware that that's what that alarm is, and I'm going to start moving in that direction, and you're free to do, you know, whatever you want, stay up and whatever, no pressure, but this is what I'm aiming for and here's why. And you can just say, I would love your support by— I just love your support. And whatever that looks like, that looks like. And again, for a lot of people, it's, or for a lot of cases, in a lot of cases, it's going to be non-interference. You know, you do your thing, I'm going to support you by letting you do your thing. You support me by letting me do my thing, and we're all going to be better for it. Larry's saying, I have new aqua therapy sessions 3 times a week. Just started to incorporate in my schedule, changing my routine, having trouble scheduling everything in. So Larry, what I want you to do is pick one thing to focus on today, just one thing, whether it's a new thing or something that you want to kind of get back to doing. So this thing right here could be something totally brand new that you haven't done before, or it could be something that you kind of fell off track doing. So, maybe you had it going for a while and something happened that stopped this boulder in its tracks, and so you have to get it going again. And so, again, the challenge for today is to pick one thing, just one thing, one thing that you would like to change, implement, focus on, and then break that resistance by doing some semblance of it today, as soon as possible. So, again, if the one thing is a 1-hour workout, You breaking that resistance might look like doing a 15-minute workout today. That's it. So then you can get on track for tomorrow. Again, breaking that resistance. Awesome.

Awesome.

So if you haven't identified your one thing yet, I encourage you to do so now so that we can also then identify what can I do today? So for those of you who have, let's bring it back. Let's sum it up. Let's put it into kind of a one-liner. What is the one thing you're going to do today? Again, this is my challenge for you today. This is a routines challenge today. What is the one thing you are going to do today to break the resistance? Let me know there in the chat. Awesome. Awesome job with this today. Y'all are crushing it. I am glad this is hitting home. Sometimes sessions come at the perfect time. It came at the perfect time for me too, because I didn't even realize that I'm actually doing this session for myself about using my electric toothbrush. This isn't about you guys. This is about me today. I'm only kidding, but it came at the perfect time for me as well. I love it, Teresa. That's an awesome one, right? So set my alarm for 1 minute after I lay down and get up immediately. Practice that. I love it.

I love it.

I love it. Rehearse that. Awesome. Maybe sharing today, going for a short walk to move. That's awesome. That's awesome. Joanne sharing, put my alarm for 9 PM so I can get ready and go to bed at 10 PM. That's awesome. Right? And so some of these things can happen right now. So Teresa, let me know again, just to get a little further. When are you planning on doing that today? When? It could be right now, it could be right after the session, it could be, I end work at 4:00, by the time I get home, it's 4:30, whatever it is, set an alarm for that so you don't forget about that, right? Because the day can slip away. Mimi, same thing. When? When are you going to go for that walk? Set an alarm for that. Just hold yourself a little bit more accountable there. I love it, Joanne, you can set that alarm now, right? You can set that alarm now for that 9:00 PM, which is awesome. Larry's sharing 10 minutes of reading the program today. That's an amazing one. Larry, that's an amazing one. So again, when, Larry, when are you going to do that? What 10 minutes today? Is it going to be right when we're done here? Or is it going to be again after work? Maybe it's 6:00 PM, right? Set an alarm to remind yourself to do that. I set alarms for everything and it's because I need to prioritize things because if not, the day will slip away from me, right? So here's what I'm going to do. I do have it. Okay, here we go. I'm going to set my alarm. for 9:00 AM to go use my electric toothbrush. It might seem silly, but this is the way to change. This is the way to change. So my challenge for you all right now, set those alarms. If you're going to do it right now, just go and do it. If not, set an alarm. And I would encourage you to name the alarm right now to hold yourself accountable. Okay? So 9:00 AM, electric toothbrush. It's going to go off in 20 minutes here, and I'm going to go and do it, right? So same thing. If you're planning on doing something, or for those of you who can set an alarm right now, do it. Absolutely. Set an alarm, tell you to, and also so it reminds you what it is, right? So Teresa, around 6:00 PM, if you can set that alarm, maybe 6:05 PM, set that alarm, leave a little note, you know, practice getting up, whatever it is in the alarm. You can name the alarms, which is awesome.

Love it.

Awesome job. Awesome job. Maybe sharing alarm is set for 5:00 PM. Yes. Yes. Yes. That is the whole point of this session here today is to break that resistance. Awesome, awesome job. I love it. Okay, Joe sharing, talk to boyfriend about how night routine affects morning routine after our meditation. That's great. That's great. So Joe, if there's an alarm you can set for that or a reminder you can set for that, I encourage you to do that. You know, when are you going to have that conversation? Again, just to get a little bit deeper to make sure we are as likely as possible, as set up for success as possible to actually break that resistance. I love it. Oh, Teresa, nice. Alarm is set for 10— sorry, 6:10. That's awesome. Awesome. Judy, do it. I love it. Do it right now. Right? So Judy sharing, I'll set my alarm for every 2 hours and stop for 5 minutes to calm my mind with meditation or visualization. I love that. I love that. So what 2 hours? I want you to do it right now, Judy. If you're not going to do it right now, set a time to do it. Set an alarm to set the alarms. Okay? Set the alarm to set the alarms. So maybe it's 9:00 AM and then 11:00 AM and then 1:00 PM. Set the alarms right now. Take the 2 or 3 minutes, probably 2 minutes, right, to do that, and you're going to be set up for success. And that's in and of itself breaking the resistance, which is awesome. Just setting the alarms is in and of itself breaking the resistance. So you all can celebrate today. You all can celebrate. You are doing it. You are actively right now doing it. You are creating a better version of you right now. You are becoming that better version of you Right now by doing it, by taking this action. I love it. Yes. I max out my alarms. I don't know if I've ever heard of that. My phone reminds me, you have 50 alarms. That's great, Mimi. I love that. I love that you can name them. Thank goodness you can name them. I taught my dad that just recently, just in the past year or two, because I taught him how to set alarms and then he would have an alarm go off and he'd be like, I don't know what this alarm is for. And then he would just put it away, right? And I taught him how to name the alarms, which is excellent. It's awesome. You can even set alarms for a couple days from now. How I'll do that is I'll set an alarm to go off now. I'll set it to go off every Thursday at maybe 4:00 PM. Let's say I have something this Thursday at 4:00 PM. I'll set it to go off every Thursday at 4:00 PM, and then I'll just shut it off after it goes off that first occurrence. I love it. Amazing job. Awesome. Joanne sharing, oh my goodness, I bought an electric toothbrush a few months ago and totally forgot about it. It is still in the box. Just reminded me. I will put alarm to use tonight. That is awesome. That is awesome. I love it, Joanne. Joanne, it's gonna be me and you. Well, I'm, I'm doing mine at 9 AM. I— you don't have to do yours at 9 AM or whatever time it is. You could definitely just do it tonight. For me, it's been a point of resistance, so I have to break that resistance. But it'll be us doing our electric toothbrushes. Awesome. Joanne's saying, just set my alarm for 9. Excellent, excellent, excellent. Okay, so Lorena's sharing, I set alarms for many things, but I don't necessarily honor them. So I will either reschedule the task and reschedule and reschedule or just ignore it. I don't always do that, but too often for my liking. So Lorena, you are not alone in this. I struggled with this for a long time, and what really helped me was getting honest with what I was willing to do and what tasks I was asking from myself. And so I would ask a lot of myself. And typically when I asked too much of myself, I wouldn't do anything and I would just ignore them all and I would just say no to all of them, right? So I would say yes today, and then when it came about tomorrow, I would say, no, I'm not doing those things. And so what can be helpful is if they can be, and I had to get honest with myself about this, if they can be rescheduled and rescheduled and rescheduled and rescheduled, then they don't necessarily have to be done or have to be done right now. And so what I started to do is just say, okay, I'm going to take some things off my plate for right now, do the things that I'm willing to do, and be honest with myself about it. And so that you also build kind of the skill of when that thing goes off, when that happens, I'm going to honor it because you're willing to honor it. Let me know if that makes sense. So picking things that you are willing to spend 2 minutes doing the The teeth brushing, you're willing to spend 15 minutes rather than maybe saying, okay, I'm going to set an alarm to do an hour workout when you haven't maybe in weeks or months or years. And then, when it goes off, it's like, well, no, I'll do that tomorrow. And so, today, there's another alarm for something else. Today is all about, okay, so how can we just do some semblance of it? It doesn't have to be that exactly. So, some semblance of it. So, a piece of it. So again, if the hour workout is your ultimate goal and the thing you're putting off, putting off, putting off until tomorrow, how can we take action to break that resistance today by doing 15 minutes or 10 minutes? So let me know if that makes sense, if that resonates. Awesome. Sunny, I'm glad you enjoyed it. Sunny sharing, great teaching. Keep it simple and encouraging. You're spot on. I'm so glad that this resonated with you all. I even have different sounds for my alarms. That's awesome, Mimi. So, yeah, again, be honest with yourself about the things that you set and if you're willing to do them. And so, even though something might be your ultimate goal, it's okay to work up to that. It's okay to build that momentum up and up and up. So, we're just looking today, this session is all about breaking that momentum, and then we can build off of it from there. So, if your ultimate goal, again, I'm using this just because it's fairly simple numbers-wise, is a 60-minute workout 5 days a week, Today, I want you to break that resistance with a 10, 15, 30-minute workout. And then tomorrow, the time maybe you normally want to do the 60-minute, do another 30-minute one. Maybe you do that 3 days a week, or maybe you're able to do that 5 days a week. And then, in a couple of weeks, or maybe it's next week, you can up that a little bit. I'm going to do a 40-minute workout, 45-minute workout. And then, let the weeks go on and then up it a little bit. And eventually, you will get to that goal. So, it's about What are you— because it's not capable, you're capable of anything. What are you willing to do and take action on? And Ryan's talked a lot, this word willingness, I really like that he uses that word willingness. What are you willing to do? So being honest with yourself. Eventually, I want to get to the point where I'm reading for an hour every night. Now, right now I'm not reading at all. So how I'm going to break the resistance is I'm going to spend 10 minutes reading. 10 minutes. Guess what? 10 is better than 0, and it's getting me closer to that goal. And for the next month, I'm going to do 10 minutes of reading at night. Okay. And then we're going to up it. If we're willing to do 15, we're going to up it. We're going to do 15 minutes of reading at night. Maybe then we're ready to jump to 30, 30 minutes of reading at night. Maybe I just find myself naturally doing that after I get through those 10 minutes. Okay? So it makes sense. So we are working on tapering up, and that is an okay thing to do, and I'm encouraging you to do that. Because if we don't break this resistance in, again, with some semblance of it, does not have to be the exact goal that you're aiming for. It does not have to be perfect. If you're looking to do an hour of processing and you do 15 minutes, 30 minutes, that is a huge win because something is better than nothing. Okay? And tomorrow's never going to come. You create your future today, right now. Right now, you create your future. When I get done here, And I brush my teeth at 9 AM for the second, actually third time today, but the first time with that electric toothbrush, it is creating my future self. It is creating the version of me that is sitting in that dentist chair and the dentist is like, wow, great job brushing. You definitely have an electric toothbrush. Keep it up. Keep up the great work. It's creating that version of myself. I'm choosing that path. All right. Okay. So Lorraine is saying, so sort of it's more about certain tasks that may be one-offs. Rather than a thing I do as a regular routine. So the one-offs, Lorena, are the ones that you're putting off, that you're not doing. Let me know there. I have reminders and a schedule set on my phone to remind me. I'm realizing that I have too much scheduled as I want to do things every day, but need to do less on some things or need to do less days on some things or shorter amounts of time. 10 minutes. Okay. Like that 10 minutes, do I feel like I need to do an hour or more? And it's too much, right? So, that's common, Jen, right? Where we can feel like for some reason nothing happens in 10-minute blocks, right? And everything happens in 30 minutes or an hour increment. So, just adjusting those schedules, adjusting that timeframe, adjusting those pieces can actually make a huge, huge difference, right? Because it's saying, okay, so I have to work out for an hour. No, there is no law that says once you start working out, you have to work out for an hour. There's no law that says once you start processing, you have to process for an hour. I want you to do what you're willing to do, put in what you're willing to put in. If you spend 10 minutes reading a day, you are going to chip away through whatever book that you're reading or whatever thing that you're reading, and eventually you're going to get to the end. And you're going to get to the end a lot faster than if you put in no time every day, right? Okay, so Lorena's sharing. Okay, so it's the one-off things that you tend to kind of push off your plate. So There's a couple of things that we can approach this, Serena, and I would definitely recommend doing a little bit of introspection on this. For me, and this is just kind of personal, for me, the very best thing for one-off things is to do them, is to actually not schedule them, is to do them. And it typically depends on what it is. If it's going to take me less than 20 minutes, it needs to just be done. Otherwise, it'll get put off, put off, put off because I'll prioritize higher things over it. So, there's certain things in my life where if it's a one-off thing and it's right then, right there, if I don't do it, it continues to get put off and it continues to kind of take up space in my head. And so, maybe just making that adjustment can help you. Or I love what Joe's sharing here, maybe schedule a time just to do the one-off things. So, that's another strategy you can take. You can say, okay, so Saturday afternoon is my time for the kind of random tasks that that come up throughout the week, right? And I have that time built into my work schedule where it's like, okay, so this is the creation time and whether it's creating content or videos or editing. And then here's the time where I work on, we sometimes will call it old projects, right? Things that need a little refresh, things that need small adjustments that aren't necessarily priority, but really still should be done. So there's different kind of ways to approach that. And I would definitely introspect to find out, okay, so why Why am I pushing these things off? Why am I pushing these things off? And once you kind of come up with that answer, you'll be able to then say, okay, so blank is the reason that I'm pushing things off. What can I do to work around this? How can I overcome blank? Let me know if that makes sense right now. I know there's some blanks in there, quite literally. Let me know if that makes sense in regard to the action that you can take with that specific issue. Welcome, Barbara. Great to have you here. Barbara, today's theme was a routines challenge, and it was all about breaking resistance of things we typically put off for tomorrow again and again and again and again and again. Amazing job with this session, each and every one of you. Amazing job with this session. Okay, if you haven't already, schedule a time to do your thing to break that resistance. Schedule that time right now. Right when we get off here, right now. It's going to take you less than 60 seconds to actually schedule it and then do it. Do it. Break the resistance. Again, it doesn't have to be the full thing, just some semblance of the thing that you're working to create, implement, change. Awesome. Barbara, I hope you enjoy it. I hope you enjoy it. All right. So if anyone has any questions, feel free to get them in. If not, we'll wrap up. Amazing job. I do have an announcement, which I forgot about. We'll be voting on a topic for Friday. If you have any submissions, please feel free to submit them through the platform, the link I just put in the chat box there. So if you have any topics that you would like us to cover, absolutely submit them and we will be voting on them for Friday. So I'll probably put the poll out some point tomorrow so you have an opportunity to get your topics in. Again, amazing, amazing job here today. And so far this week, fantastic. Mimi, we're going to have to talk to the alarm people, the people who make limits on the phones that are like, ah, 50 alarms enough? Yeah, no one should exceed 50 alarms. Who needs 50 alarms? We need 50 alarms. Some people need 50 alarms. I just set a toothbrush alarm. I can't imagine actually, once kids come into the picture, how many alarms are actually going to be needed on my phone, on our phones. We're, we're definitely gonna start to get that message, Mimi. So we're gonna write them. We're gonna say, please double the amount of alarms we can have. All right. Amazing job here today. Fantastic. I look forward to seeing you for the rest of the week. I look forward to seeing you each and every day that we do this. Thank you so much for being here. Again, we're gonna vote on our topic for Friday, so submit a topic if you haven't already, or if you have a topic that you want us to cover. Amazing job. I hope you have an amazing rest of your day. I love you. I believe in you at the highest level. Don't forget to take action because action is the most important thing. All right. I love you. I believe in you, and I'll see you all very, very soon.

Hey everybody, thank you so much for listening to this podcast. If you want to learn more about how you can coach with me directly, there's a link in the description you can check out. There's absolutely no pressure. The main thing is I wanted you to get value from this episode here, but I hope you have a fantastic day. And I'll see you in the next one.