In this Day 15 coaching video of the 30‑Day Healthy Habits Challenge, Cheryl McColgan, founder of Heal, Nourish, Grow, guides participants to set a single, clear intention for the morning that aligns with one of their three pre‑identified priority areas. She emphasizes writing the intention down—preferably by hand, though digital notes are acceptable—and suggests placing it where it will be seen repeatedly (post‑it on a laptop, fridge, purse, etc.). McColgan explains that focusing on one intention reduces decision fatigue, mental clutter, and helps participants stay aligned with their purpose throughout the day. She recommends using timers, phone reminders, or habit‑stacking cues (e.g., repeating the intention each time the laptop is opened) to keep the intention top‑of‑mind. Practical intention examples (calm, consistent, present, kind, focused) are offered, along with guidance on preparing the intention the night before if mornings are hectic. The video also points viewers to research links in the program tracker and email, and provides the sign‑up URL (healnourishgrow.com/habits) for those not yet enrolled.
Chapters
Hey everyone, I'm Cheryl McColgan, founder of Heal, Nourish, Grow, and welcome to day 15 of your 30 Days of Healthy Habits challenge. This morning is going to be simple. We're going to pick a, a, an intention, just one priority. So at the beginning of the challenge, you identified 3 areas that were your top priorities. So let's set one intention that's related to one of those priorities. You don't have to do all 3, just one. So. You'll do this, write it down. Like we said before, there's something about hand to real paper, actually writing something out that is very different than writing in the app. But if you're using the app or you're using, uh, a simple note in your phone, something like that, that is totally fine as well. But if you're keeping a journal or you're using that throughout the challenge, I definitely recommend actually handwriting this one. You could also write your intention for the day on a Post-it note and put it somewhere where you see it often throughout the day so that it keeps reminding you. So whether that's on your computer, if you're working, or maybe putting it in your purse, or if you're in the kitchen a lot dealing with your kids throughout the day, putting it on the refrigerator, something like that. So just one thing. And this thing about choosing a priority or choosing an intention for the day, it really reduces decision fatigue. So if you're really trying to stay mindful of that intention throughout the day, it'll just make your decisions easier. So you're like, okay, is the decision I'm about to make in line with that priority, that intention that I set for the beginning of the day or not. And you definitely want it to be, you wanna try a whole day where you're just really being in alignment with what it is that you want for yourself. It also just helps you reduce mental clutter and it directs you, gives you some attention to your purpose. And it just makes the chances that you're gonna follow through a lot more realistic when you set that intention at the beginning of the day. And actually, like I said, keep reminding yourself of it. Another thing you could do is actually set a timer or reminder on your phone so that it pops up every once in a while and again just brings it back to the forefront. So you can keep it as easy as 2 sentences if you need it, some kind of more, a little bit more direction around this, but it's today I will blank and I will show up as blank. Again, having those little reminders around are a great way to approach it, but you could also attach it to some cue that you do, something that you do throughout the day. You'll You might be like, every time I open my laptop, I'm going to repeat that intention and then just bring it to top of mind. So however it is that you're gonna be able to keep it in the forefront, do that, whether it's the writing, the putting it on the phone, the attaching it to a cue. Uh, it's kind of like the attaching it to a cue is like that idea of habit stacking that we've talked a little bit in the past. If mornings are too hectic, you could always write this intention the night before, or if you get stuck and you're just Can't figure out something, maybe choose from being calm, consistent, present, kind, focused. Those are all ways that you could show up, or today I will be one of those things, something like that. As always, the links for the research are in your tracker and then the day's email. If you're not signed up yet, Healthy Habits Challenge, be sure to go to healnourishgrow.com/habits. You can easily sign up and start anytime that you find this, so you You don't have to wait till the beginning of the new year, the beginning of a new week. You just sign up for the challenge and then you'll start getting the emails the very next day and you're off to the races. So I will see you again tomorrow. That's it for today.
