Monday Coaching Call Facilitated by Tracy Think Feel Act Cycle Jun 30 2025 1

That's nice. All right. Good morning. Hi, you. Hi. Wilson. Here comes again. Michael. I'll just give it another minute. If you do not have the day planner, the becoming self made goal slash day planner, there are worksheets inside your community that you can print off that will help you navigate through this call. It's not, you know, you can sit back and also listen. This is a reset call. We do this call every single Monday in the attempt to help you, like, train your mind so that you are feeling whatever it is that you'd like to be feeling throughout the entire day. So I'll give you guys a second. If anybody wants to jump into their community, print off the worksheets. This call is for everyone. Whether you're here to grow a business, write the next chapter of your book, finally change your dating life. This is the moment that sets the tone for your entire week. And by showing up to this call, you've already changed something about your week. Just being here means that you made a decision to stop living on autopilot and to start leading with intention. And that's the decision that changes everything. It changes your energy. It changes your choices. It sort of certainly changes your outcomes. Okay, we'll go ahead and get started. Last week, for some reason, Zoom was not notifying me as people needed to be let in. So people were sitting in the waiting room the entire time. So if anybody happens to see somebody in a waiting room, just come off mute, let me know, okay? So you might be part of the dating with Gracie community. You might be part of the self made U community. We teach that your goals aren't out there in the distance. They are shaped by the decisions that you make today from the mindset that you bring into the room. And here's the truth. Most people do not rise to the level of their goals. They fall to the level of their training, or they fall to the level of their practice, or they fall to the level of the amount of reps or the lack thereof that they're doing. So Kim sent me a video. I think it was yesterday, and it was all about mental fitness and how daily mental fitness creates strong mental health. So we're not here to wait to feel confident. We are here every single week on this reset call to train for confidence. So for the men here who want to stop overthinking around women or you want to stop tying your worth to whether she texts you back, this is where that shift begins. And for the women here who want to stop spiraling and overwhelm or want to Stop outsourcing your power to your calendar or to your inbox or other people's opinions. This is where you take that back. Confidence is not something you're born with, it's something you practice. We say we want growth, but often what we're rehearsing is self doubt, rejection loops, people pleasing excuses and mental fitness flips that. It trains your brain to say, yeah, I feel off today, but I still get to choose how I lead. That's what we're building today. One decision at a time, one belief at a time, one rep at a time. So we use the becoming self made daily goal planner and we always start by reflecting on the past week. Okay, so if you have the book, open it up to your weekly reflection or flip to that worksheet. If you don't have either, that's totally fine. I just want you to ask yourself, what worked well last week? What worked well last week? And I want you to just stick, state the facts. This is a no drama. Notice how your brain wants to go to what didn't work well last week. That's where it always wants to start. It wants to like spin out, it wants to commiserate. And I want you to resist the urge of going there. And instead I want you to simply state the facts of what worked well last week. Okay? You can just bullet point that. Okay. And now that your brain is in a non emotional state, it's in a high intellect state because you were just dealing with facts. Now it's time to ask yourself what didn't work and why? What didn't work last week and why? Here's the deal. I want you to stay in a factual place. I don't want you to spin out in drama, I want you just to bullet point what didn't work it. Notice how hard it is to not want to go down a very dramatic path. Your brain wants to spin out on what didn't work and it wants to go into a lot of drama as to why. And I want you again to resist the urge to do that and instead be very factual. My brain totally wanted to do that. I was like, I didn't get one project done and the truth of the matter is I didn't even start it. I just didn't even have time to start the project. So it wasn't, doesn't mean anything about me or my productivity. I just didn't have the time to even start it. Okay? So now that you see what worked and what didn't, now ask yourself, what will I do different this week? What's the strategy? Very factual. What's the strategy? If you're working in the book, I want you to dog ear this page so that you remember to come back to this page so that you are revisiting this strategy of what it is that you're going to do differently. Another little hack that I use is I often write whatever I've decided I'm going to do differently. I write it at the top of my daily planners. All seven daily planners. I will write this little strategy on top. Okay, so we're done with the weekly reflection. I just want you to ask yourself, what old identity or habit am I finally done letting run the show? What identity or what habit do you have that you are going to let go of? And if you have just a blank sheet of paper or for those of you who are working inside the book, use the brain dump page and just answer that question. Old identity or habit are you letting go of? You are not fixing the old you. We talked about this last week. You're just going to stop rehearsing the version that was holding you back and you're moving into this next version of who it is that you're becoming. You're becoming more of who you really are. We are done trying to fix the old you. So what old identity or habit are you letting go of? Just write it down. It. All right, now we're on to the weekly intentions. This is where we start to align with our goals. So if you've been through the goal workshop or you know what your goals are, whether they're in the area of relationships, whether they're in the area of professional development, whether they're in the area of health and wellness doesn't matter. I want you to ask yourself, what's one small win you can create this week that your future self will thank you for? What's one small win you can create this week that's in alignment with your goals that the future me will thank me for? It's a great question to ask yourself when you are setting your intentions for the week. What's one small win I can create this week that's in alignment with your goals and what do I need to believe in order to follow through? If I were already the version of myself who had this result, what would I be thinking, prioritizing or letting go of? And from that place, that vibration that you're feeling, I simply want you to decide what are the small actions that will get you closer to your goals? So there's a place for four goals on your Weekly intention. What are the actions that will get you closer that you can take this week? This is the place where you're clearing out your mind. Your brain is not a vault, it's a processor. And so if you clutter it with all the to do's all of the intentions, you don't leave any space for processing. We need the space to process our emotions. So I want you to take advantage of of the pages. Clear out your mind. Here is where you're going to make some decisions about what's going to get done and you can go back and reference it as many times as you like throughout the week. This is where it's captured. You don't leave it in your brain. So I'll give you a minute. Decide what the goals are and what actions you'll take that'll get you closer to achieving those goals. Okay, now I want you to turn to the daily planners. In the book it follows the brain dump page, you'll notice that there's a weekly to do list that is just a space for you to capture all the non goal related to do's. Typically every field is filled out for me on a weekly basis. Often I'm just transferring things that didn't get done last week and onto this week again. Because I'm not expecting my brain to be a vault, I capture all of it here on this in this book. So pulling weeds and spraying. The pest control has been on this list for about three weeks because it keeps raining here and I haven't had a chance to get out there when it's not raining. So it just keeps moving from one week to the next week to the next week. Those are non goal related. Has nothing to do with my health and wellness goals, my relationship goals, my professional goals, but it's things that I want to kind of keep track of and make sure that they get done. That's what the weekly to do list is for. The Brain Dump is your space to just do a little self coaching. When I ask you to consider a question, it's a great place to answer every day. I highly recommend sitting down asking yourself how do I feel and why? It is the most important question you can ask yourself at any given moment on any given day. We get so caught up in being intentional about what it is that we are doing or what it is that we intend to do that we lose sight of the value of being deliberate and intentional about our emotions. We are in 100% control of our emotions and our emotions drive our behaviors. So it makes perfect sense that if we want to create anything that we desire, we have to first create the emotion that's going to drive the behaviors. But we lose sight of that and we focus on all of the hacks, all of the to do's. So in that space, ask yourself, how am I feeling? Why am I feeling that way? Heighten your awareness around what it is that you're thinking that's generate, generating your current emotion. Okay, so now we have seven daily planners. Okay, seven days in a week. I just want you to quickly date the next seven days. So Monday, today, June 30, tomorrow, July 1, Wednesday, July 2, Thursday, July 3, Friday, July 4, Saturday, July 5, Sunday, July 6. Okay. All you have to do is just simply date them. It's a really nice grounding technique. You're looking at the week ahead. You're already planning and anticipating. Arguably you have commitments, you have things you want to do. Each daily planner has a space for you to add times and things that you've already committed to or that you intend to commit to, that you want to execute on. Some of those things are probably very routine things, repetitive repeating appointments. So I just want you to take a minute and fill out at least today's commitments. So 9:00am Central Standard Time, you're on this call. This is the reset call for me. 10:00am I hit the road and and heading to Gracie's house. Noon. I have a coach call one. I'm recording the podcast. Three o', clock, I need to head back home. Four o', clock, I have a client call. Five o', clock, 5:30. I've got to edit the podcast. I don't have a lot of white space in my day, therefore there's not a lot of to dos at the stop at the post office. That's the only thing I have on my to do list today because I just don't have a lot of white space. So my day is pretty packed. I want you to do the same thing for your day. What does it look like? For those of you who have health and wellness goals, you might want to include what time you're eating, what time you're working out, what time you're meditating, being very intentional. Making decisions about how you're going to run your day keeps you in a very powerful, empowered place. So here's where you decide and if you have time, you can work ahead. You can fill out Tuesday and Wednesday and Thursday. Friday is a holiday here for us in the United States. That it? I'll give you a few more minutes to fill out as Much detail as you now have for the week ahead, the appointments that you've made. I often look at my text thread, I look at my emails, I look at last week, I look my digital calendar, see what kind of appointments people have put on my calendar. I often miss some of the really early meetings. I have meetings with people like in Germany. And so the times that they schedule are not even in my view. Sometimes they're at like 5:30 in the morning, which I'm usually not even looking at that block on my calendar. So looking at my digital calendar, you know, scrolling up, scrolling down, making sure that I'm very comprehensive in capturing all the commitments. And then you'll notice on the left hand side there's a box for daily to do's. Now this is the space that you can use to just kind of remind you like today at the post office. I don't know when that's going to fit in, but it's something that needs to get done today. So I'm not going to schedule it because I literally don't know if I'm going to hit it on the way to Gracie's house on the way home after my 4:00 clock call. So it's on my daily to do list so I don't forget about it. But I can't schedule it because I don't know exactly what time that's what that box is for. And I typically will look at my weekly intentions. All of those actions that are going to get you closer to your goals and I start transferring them. When can I do that? When can I do this? I start transfer them, transferring them to my schedule, to my planner. If I have white space on Tuesday, I'm going to schedule it. If I don't have very much white space, but I know what needs to be done on Tuesday, it's going to go on my daily to do list in that little box in the left hand corner. Anybody have any questions? Okay, now here's the important part about the planning that you're doing for today. I want you to pick three key, key events for today. It can come straight off of your schedule, it could come from your goals, it could be something in, in the context of a person that you're going to meet with or have some sort of interaction. Maybe it's over text with three circumstances, three events, whatever you want to call it. And I want you to ask yourself, ideally, ideally, how do I want to feel during my interaction, during this commitment, during this appointment. So for those of you who have the planner, you Also have the bookmark. And it gives you a whole bunch of suggested emotions that are very motivating that you might want to choose from. Do you want to feel confident? Do you want to feel hopeful? Do you want to feel trusting, curious, inspired, creative, courageous, satisfied, trusting, optimistic, compassionate? You get to decide. You are, believe it or not, you are the creator. You are 100% responsible for your emotions. It's not a have to. When I say responsible, that's not what I mean. It's not. You have to. It means you are the one who creates every single vibration that goes through your body. You create it through what it is that you're either unintentionally or intentionally thinking. But it is your mind creating your emotions, which is great news. Nothing, no one else plants emotions on you. It's not how it works. You have a thought about a circumstance, about an event, about a person, about your weight, about your job that generates an emotion. And when you understand that, when you believe that you have finally cracked the code on feeling control, because you can decide, you can choose. I want to be happy today. Okay, you've decided I'm going to be happy today. And nobody but you can create that for you. You have to decide what believable thought creates that feeling. And on the back of the bookmark we have some suggested thoughts, other ways to get thoughts that get you closer to feeling what it is that you want is coming to calls like this. Getting on a one on one call, attending your group coaching calls, looking back at your journals. What believable thoughts generated that feeling for me in the past? Again, our brain is not a vault, it's a processor. We aren't expected to remember that. We have to be reminded. This is what it looks like to put in the reps. I think of it as like a gym, going to a fitness center to work on my mental fitness so that I create strong mental health, so that I'm not delegating the job of me feeling something to someone else. Don't do that. Nobody can make you feel anything. You are the only one. So you're either looking at what it is that you want and you're aligned with it, believing it is coming towards you, or you're believing that it's not. You're looking at the fact that it's missing, you're looking at the lack. And it's not a problem if you are over here in the like unwanted feelings, that's okay. The awareness of that is everything. So decide right now what it is that you want to, what it is that you want to feel for three specific events today and what you'd have to be believing in order to feel that way. I'll give you a minute to do that. So you pick event one, event two, event three. They can come straight from your schedule, they can come from a person, a goal, something that has an impact on you and your day today and decide how it is you want to feel during that moment. So Hugh put in the, in the chat that he wants to feel confident. Hugh, are you going to be at the airport today?

Yes, I am.

Okay, great. So if you're going to be at the airport today and you want to feel confident, so the event is airport, the feeling is confident and it could be, maybe it's specifically approaching a woman at the airport, maybe that's the event. What would you have to be believing that creates confidence? Good question.

I think.

I think, huh?

Maybe while I'm at enlightenment, maybe while I'm at. In line to check my luggage, or while I'm in line at the security, or when I'm. While I. Or maybe when I'm exploring the airport, while I have. Until it's time for me to board.

Yeah. So what if you were believing, I have everything I need to navigate this airport, or when the time comes, I'll know what to do. So whether you're in the line to check your bags or you're going through tsa, or you're standing in line for a cup of coffee, you're sitting at the gate, there may be a woman that crosses your path that you want to approach. What if you were believing that I have everything I need within me to succeed or I'll know what to do when the time is right? Does that feel believable to you? Yes. Okay, so it's a matter of reminding yourself of that. Right? Because. Because we forget that in the moment our primitive brain, our fear based brain is going to jump on board and it's going to give us all these scary, scary thoughts and that's not a problem. But we don't want to be reacting from those thoughts. We want to instead respond. We just want to notice them. It's not a problem. And I already did the work to come up with a believable thought that makes me feel confident. And so it becomes an exercise of reminding ourselves of staying intentional, staying in that place of belief.

Oh, okay.

Does that make sense?

Yes.

Okay, great. All right. Anybody have any questions? Do they need any help with believable thoughts around a feeling that you want to be experiencing? Maybe you Want to feel more compassionate today? Maybe you are going to have a meeting with an employee or an employer and you've noticed you've really been harboring some unwanted feelings. Maybe compassion is what you wanted to feel. The suggested thought is, I choose to approach everyone, including myself, with kindness, remembering that thought that is believable to you. First of all, it has to be believable is what is going to keep you from slipping into that autopilot, that well driven neural pathway thought that says they're out to get me. Right. We've thought that thought so many times that it feels like the truth, feels like it's part of our DNA. It feels like we wear it. It's not the truth. It's your primitive brain trying to keep you safe, trying to keep you comfortable. Even if it was the truth that somebody was out to get you, it's not a helpful thought. So we have to stay aware of that autopilot thought and do the work to generate the feeling that we choose, the alternative feeling that we choose to feel. And it has everything to do with the work around the mental fitness, the getting in the reps, asking myself, do I really believe that? Because here's the deal. If you don't believe what it is that you wrote down, say you want to feel confident and you wrote down a belief, I'm the most sought after man in, in America. Okay. You probably don't believe that. And guess what? That creates skepticism. That often is what is happening with affirmations. We see an affirmation, we're like, ooh, that sounds pretty. That sounds lovely. Let me grab onto that. Let me say that 20 times. But if you don't believe creates skepticism and skepticism will drive self sabotaging behaviors. So it is so critically important that we ask ourselves, do we believe this statement? And if we don't, then we have to do the work to kind of ladder up. So it's possible that I could become the most sought after man in America. It's possible that I can learn to treat my employees or my employer with kindness. I'm becoming someone who does that. You see how I'm laddering up. I'm not just going from this to this. I'm taking the baby steps. It's a great technique to create a more believable thought. Go ahead, Jen.

So I tend to, so you know, like my path to plan. Right. So like getting to my quota is one of my things. And my thought I've been using is because I want to be intentional and competent.

Yeah.

Every single day so my thought has been. Which we came up with a while back. I've always been able to figure it out. And I feel like I. I do believe that because I have always been able to figure it out, but now I feel like that's almost like I just kind of go. It's like I just missed that. And then I'm still not showing up intentional and confident every day.

Yeah.

So I guess how do you, like, get to the next level? Or sometimes maybe you need to move on to a new thought because you've outgrown that one. Or that one's become like almost autopilot and it's not working anymore.

Yeah. Yeah. So that is such a good question. And yes, you could come up with a new thought. I think that thought being that it was very believable to you and now it has just almost become like rhetoric for you. I would instead invest the time to find the evidence because that's what you're missing.

That'll reinvigorate the comp. Yeah, that's what we. Okay.

That's. Yeah.

I mean, it's like a five minute exercise.

Exactly. Yeah. So you're just asking yourself, like, I would just turn to your brain dump page and do a little self coaching, like bullet points, like, where's the evidence of that? In what ways in the last six months have I figured it out from a health and wellness, from a relationship, from work, like you? I would expand it so beyond just that goal. I would. Yep. Because you want to be really comprehensive. Like, you are somebody that knows how to figure it out. Yeah. And it shows up in every area of your life. So why not remind yourself of that? I did this exercise for myself this morning. I realized I woke up and I was just like, sky is falling type mood. Yeah. Everything's going wrong. And I'm like, wait a minute. That even true? Yeah. No, I'm like, well, what's going wrong? Exactly. That was the first question that I asked myself. I couldn't really even come up with anything. And then I'm like, how about let's look at what's going right? And I could probably. I could probably still be doing that exercise right now from an hour ago. Like, you know, but we just don't spend the time, we don't invest the time in ourselves to remind us of what's actually going right, of how we figure things out. Like, it just. Again, it's like investing in our physical muscles. We go to the gym to do that. This is like the mental health club. Like the mental gym that we need to be coming to. We need to be committed. Just as committed as, you know, swimming laps or running a couple miles every day or getting 10,000 steps in, you guys. Your mental health, I would argue, is even more important. And so if we are not committed to that degree, something's wrong. Something is wrong. You have to stay committed to checking in with yourself, asking yourself, how? How am I feeling? Why am I feeling that way? We have to get off. We've got to get our focus off of the actions and on to our emotion, staying aware of how it is we're feeling. That's what it looks like to be in the mental fitness space, being in the mental gym. It's simply checking in with yourself. That's what the rep looks like. That's what it looks like to lift that weight. It's that easy. But we don't do it. We skip that. And then that question will lend itself to the next question, just like in Jen's case. Jen came to the gym today to do some reps, which led to the next rep asking herself the next question. In what ways is this true? How. What is the evidence that I know how to figure things out? Like, she'll leave this session with a much different vibration, a much different emotion than she came into the session with, which will result in an entirely different day. Because when you're feeling something different, that shifts what it is that you're doing, which shifts what it is that you get. The results, the experience that you're having, period. That is the truth. You'll come to this call, you go to the gym feeling one way, you leave feeling another way, which has a dramatic impact on the results that you create in your day, compounded in your week, compounded in your life. That's how all of this works. That's why we call this self made. You, you are responsible for your results. You are creating it deliberately, with intention. You gotta come to these calls, you gotta put in the reps. That's how you stay intentional. That's how you make those shifts. I noticed the shift just like that. The minute I asked myself the question, how am I feeling? Why am I feeling that way? What, like BS thought am I spiraling on this morning shock about shocks? You're doing it wrong was the thought. And it's like, okay, and in what ways am I doing it right? Like, I have to go to the gym every single day, otherwise my life is going to be a shit show. It's like, you got to do it. You got to do it for Yourself, Okay? That's why we provide this space for everyone. No matter what your goal is, this is the way that we will hold you accountable to moving closer to your goals step by step by step. Any questions? Anybody need any help with emotions that you. That will drive different behaviors, thoughts that will create those specific emotions? In the front of the book, we have feelings charts. We have a whole chart on the self sabotaging feelings. Some people would say, why are you even spending time shining a light on that? Because there are emotions that we all feel. And understanding what it is that you're feeling, when you name it, you're far more likely to be able to do something about it. You're less likely to make it mean something about you that compounds the suffering. So I put that in this book because I want you to lean into it. I don't want you to be afraid of those emotions. That's all they are. They're just emotions that everybody feels at one time or another because they're believing something that creates it. That's it. And so there's a column, a blank column that is provided for you to write in your thoughts, your beliefs that create guilt, overwhelm anxiety. Because when you can shine a light on that and just square up with your humanness, that you too have a human brain that's trying to keep you safe in a very dramatic way with this specific thought, you can move on. You don't have to like ruminate on that and make it mean anything more than you are human. That's it. That's why you feel that emotion. Okay? So that's why that chart is there and asks you to do the work, to realize what thoughts, what very specific thoughts and beliefs generate those emotions. And then a couple pages in are the self made feelings. Same exercise, it lists a bunch of primary feelings, the secondary feelings to those primary feelings. What thoughts might be responsible, what beliefs might be responsible for generating those feelings. And then a column for you to add your specific thoughts. So as you do the work throughout the week, recognizing what creates confidence, what belief creates confidence for you, write it down like that is such good work. It's work that you shouldn't have to go back and recreate the wheel like you already figured it out, you cracked the code, Write it down again. Your brain is not a vault, it's a processor. You're not expected to remember that. You're expected to go back to the gym and do the reps of believing that. So write it down. When you figure out what creates what belief creates creativity, write it down, it becomes a beautiful like reference place for you. So on those days where you're really emotionally wound up and you're having a hard time, you have something to reference. Oh yeah. Three weeks ago, when I was feeling confident, this is what I was believing. It's super helpful. Do the work. This whole book is the resource that's going to help you with your mental fitness routines and help you create strong mental health. This is the tool. It's a tool that helps you better understand yourself so that you aren't making self sabotaging emotions mean that you're broken. You're not, you're human. That's why you're having those emotions. But when you decide that you're done suffering, making those emotions mean something about yourself, we can help you move forward. It's not a guarantee that you're never going to feel that emotion again, because you will. It's a guarantee that when you show up and do the work, you're going to be much more likely to respond from that emotion versus reacting versus having knee jerk reactions. When you come and put in the reps, that's what happens. You stop having knee jerk reactions that self sabotage and you start responding which creates a self made life, Creates a self made woman, creates a self made man. Any questions? Okay.

Can I use, could I use humor? Especially when referencing a movie or TV show?