Monday Coaching Call Facilitated by Tracy Think Feel Act Cycle Aug 25 2025

Oh, how are you? I'm good, I'm good. I am just seeing. Let's see. Make sure that I leave the waiting room open so we can get people in. Had a couple. There we go. I'm on my mom's Zoom account today. She had an appointment she had to run to. So I. Yes, I will be hosting this call. And she does it. This call is hosted through her Zoom account. So I was like, okay, let's get logged in. Yeah. Oh, you did? Yeah, I like it. It's well as well laid out.

Yeah.

Is it. Do you have the self made man journal or is it the becoming self made planner? I bought both of them. Amazing. I love it. I love it. Yeah, these planners are awesome. I. Anybody else on this call is pretty well versed in it. They're all of our self made you coaches. And so these have kind of become a staple for everyone that's on this call. It's one of the things that, like, once you start using it, you kind of feel like out of sorts when you like leave it behind for a day or you forget to show up to one of these Monday reset calls. It's just one of those tools that once you start using it and start getting organized with it, it's hard to stop. Yeah. I love that you have it now that you have like the physical copy of it. The worksheets work good too, but it's nice to have. I like writing in my own. Yeah. So that's awesome. Awesome. Welcome, everyone. This is the Monday reset. I think most of you have been on Robert. I'm not sure if you've ever been on one of these calls before. These are reset calls. These are for kind of setting your goals and intentions for the week. And I'll show you also how to do that on a daily basis so that you can get closer to reaching some of the goals that you have. So that's what these calls are about. These are hosted with Dating with Gracie community as well as the self made you community. And so we have a mix of men and women, which is kind of fun. In the Dating with Gracie community, it's all men. And so this is a fun little mix for everybody. We'll start off with the weekly reflections page. If you don't have the physical book, there are worksheets in the dating with Gracie community. If you just type in the search bar Monday reset, the post that has those worksheets will pop right up. And then you can download those quick and then you can print them off yourself or you can have them for reference, whatever you'd like. But we'll start on the weekly reflections page that looks like this. So we always want to start here and kind of look back on the previous week, looking at what worked well, maybe what didn't work so well, and what we want to do differently for this upcoming week. We always, always, always start off with the question, what worked well this week? Because the way our brain is designed, it's always trying to keep you safe. It's always kind of scanning for danger. And so if you start with the questions that kind of raise your emotions, like the what didn't work this week? That can kind of put you in a primitive state, a fear based state. And it'll have you kind of going down this emotional spiral on like, oh my gosh, all the things that didn't work last week and all the things that I should have done different last week. We really want to start off by giving yourself credit for what did go well. And sometimes one of the hardest questions to answer, I always find myself having to go back into the previous pages in the workbook to look at like, really, what did I accomplish last week? What were the things that I did that moved me just even a little bit closer to my goals? And it doesn't have to be anything big, it doesn't have to be huge results, but what are the things that worked well for you last week? That's where we want to start. So I'll give you guys some time with that. Like I said, I have to go back. Usually most weeks I have to go back and look at what I had filled in on my daily planner because I'm usually quite amazed at what I did accomplish, but it's never the first thing that comes to mind. So what worked well? And this can be, this can be work related. This can be maybe like your social life, this can be your, maybe a health and wellness goal that you're working towards. These goals are for you to kind of decide and set for yourself on a weekly basis. And we'll get to that in just a minute. But I find myself kind of always going straight to what worked well in my professional life. And I kind of gloss over the other things in my personal life. And so it's good to look at all the angles when you're answering these questions. So the next one is what didn't work this week. And when you're answering this question, see if you can keep it to the facts. So instead of adding any adjectives to it, like my brain, when I go to this question, it's like, man, I was really lazy this week. And it's like, first of all, not a fact. Second of all, not helpful. Right. And so if you're looking at this question and your brain's starting to flood with, like, all the things that didn't work for you this last week, get really specific. If you think. If the first thought that comes to mind is, oh, man, I was really lazy last week, if that's the first thought that comes to mind, get really honest with yourself about what that means. What were you actually lazy with? What did you not get done that you wanted to. If you were wanting to go to the gym seven days last week and you didn't hit that, how many days did you go? Get really, really specific on just the fact. Okay. And once you've answered that, then we're going to go on to what will I do differently this next week? Okay. Again, this is not an exercise in blaming or shaming. This is an exercise of gathering the data, looking at the facts of what exactly did I do last week and what did that leave me with, and now seeing what that got me, what those actions got me or inactions got me, how do I want to adjust for next week or this week, rather? Okay. One of the things that I said didn't work well for me last week is I felt really low energy throughout the week. And I'm attributing that to not being in the gym more than once a week last week. And the foods that I was eating, I was eating a lot of sugar, and I was okay with that. We went to the fair. We had a cousin's birthday that we were celebrating. And so there were things that I knew were going to give me low energy, and I decided ahead of time that that was okay and I wanted to enjoy those things, but definitely didn't work for me. I'm now seeing on the other side of it. Okay. Yeah. That's why I don't have those kinds of sugars in my daily diet, because this is what it causes for me. I feel really low energy. And you can get even more specific on that. What does low energy look like for you? Like, one of the days I barely felt like I could get off the couch. Right. So really getting specific on those things. And then what will I do differently this next week? I'm planning ahead of time. I'm planning the meals that I'm gonna have ahead of time today for the rest of the week so that there's no guessing going on. There's no random snacking. There's no sweet Martha's cookies in my future for this week because I ate quite a bit of them last week and I know they're just kind of sitting on my countertop waiting for me. So I'm gonna decide ahead of time. You know, it's not something that's gonna work for me this week. Okay, but this is what I mean. We're not doing this as a place to or as a way to place blame or judgment or shame. Like, it doesn't feel good to have low energy. And that's okay. Now I know. Okay, next page is our weekly intentions page. Okay. Should look like this for anybody that's new to it and for anybody that doesn't have the book, you can just write out kind of four slots for yourself. You can see we have like goal one, goal two, three, four, and then there's room underneath them for action steps. Okay. So this page is to decide ahead of time what are your goals for this week. And if you've done the exercise at the beginning of the book, kind of figuring out what your main goals are for the next few months, you can put those in here if you want a more broad scope or you can get really specific. My goals, a lot of my goals are usually work related right now at least. And so a lot of times I find that on this weekly intentions page, like at least two of these goals are work related. And so if you picked different focus areas and you're trying to hit them all, just level with yourself on what feels realistic, maybe what needs to be prioritized. Health and wellness is always a top one for me on this weekly intentions page. Like at least two of these goals are work related. And so if you picked different focus areas and you're trying because I can't get my work done when I'm not feeling good, but it's finding a good hit em all. Just level with yourself on what feels realistic, maybe what needs to be prioritized. Health and wellness is always a top one for me. Balance of. Of the things that are realistic for you to get done in a week. Okay. So you can either put your focus areas here if. If you know that it's like career, it's health and wellness, maybe relationships. You don't have to have all four, but we give you four in case it's helpful in case it feels managed. Because I can't get my work done when I'm not feeling good, but it's finding a good balance of. Of the things that are realistic for you to get done in a week. Okay. So you can either put your focus airable. Usually we all have more than just areas here. If if you know that it's like career, health and wellness, maybe relationships or things going on in a week span. But narrowing down your priorities on a weekly basis can be really helpful to actually like moving you closer to them. So one to four goals for this week. Make them as specific. You don't have to have all four, but we give you four in case it's helpful in case it feels manageable. Usually we all have more than just four things going on in a week. Spanish as possible. That is the trick to this. Don't leave it super broad. Like if you have a health and wellness goal. Like for me my brain is like, well, I just want to feel but narrowing down your priorities on a weekly basis can be really helpful to actually like moving you closer to them. Feel better. Like I don't want to feel like last week. Right. But that's not super helpful. That's not giving me any actionables here. So deciding like what that goal actually is. Getting specific about that, right? Planning my meals ahead of time is a great goal. Okay. So one to four goals for this week. Make them as specific as possible. That is the trick to this. Don't leave it super broad. And then let's say that is my goal for this week. I'm going to plan my my meals ahead of time this week. What are the action steps that I would like? If you have a health and wellness goal, like for me, my brain and is like, well, I just want to feel better. I don't want to feel like last week. Right. But that's not super helpful. Need to take in order to achieve that. Okay. For me, it's making a grocery list. It's usually looking on TikTok or Pinterest for some meal ideas. It's talking. It's not giving me any actionables here. So deciding like what that with my boyfriend, letting him know, hey, this is my plan this week for meals. You want in on goal actually is getting specific about that, right? Planning my meals ahead of time is a great goal. Okay. Plan any of them. That way I'm not last minute. And then let's say that is my goal for this week. I'm gonna plan my my meals ahead of time this week. What are the action steps that I wouldn't caving when he's like should we go get Culver's? It's deciding ahead of time. Okay. It's super important and it helps kind of eliminate the drama. That's like one of my favorite things about deciding ahead of time for yourself. It need to take in order to achieve that. Okay. Is being able to just eliminate the drama. Our brain is constantly flooded with it. For me, it's making a grocery list. It's usually looking on TikTok or Pinterest for some meal ideas all the time. And so giving it some, like, it's talking with my boyfriend, letting him know, hey, this is my plan this week for meals. You want in on really clear actionables is actually a way at least for me to, like, kind of temper that, to almost, like, soothe it instead of getting overwhelmed. Like, oh, my God, I gotta plan meals every single day now. I'm going to do that ahead of time. I'm going to sit down for how as long as it takes to get my meals figured out for this week. Any of them. That way I'm not last minute caving when he's like, should we go get Culver's? It's deciding ahead of time. Okay. It's super important. And it helps kind of eliminate the drama. That's like one of my favorite things about deciding ahead of time for yourself without all the drama. And I'm just going to decide ahead of time this is what I'm eating because I know this is what makes me feel good. Okay. Four goals. And then list out as many actions that will make getting to those goals this week almost so easy it would be hard not to do. That's what we want to look for, is being able to just eliminate the drama. Our brain is constantly flooded with it all the time. And so giving it some, like, really clear actionables is actually a way at least for me to, like, kind of temper that, to almost, like, soothe it instead of getting overwhelmed. Like, oh, my God, I gotta plan meals every single day. No, I'm gonna do that ahead of time. Or for those actionables, what would make this goal so easy? It'd be hard to not. I'm gonna sit down for how as long as it takes to get my meals figured out for this week without all the drama. And I'm just gonna decide ahead of time this is what I'm eating, because I know this is what makes me feel good. Okay, four goals. And then list out as many actions that will make getting to those goals this week. All right, Next two pages are the weekly to dos and the brain dump. Okay. This is always, for some reason, the hardest one for me to fill out. Almost so easy. It would be hard not to do. That's what we want to look for for those actionables. What would make this goal so easy? It'd be hard to not Usually my weekly to do's kind of just like, pop up throughout the week. And so this tends to be a spot that I leave blank until things pop up, because they always do without fail. Like, if I sit here and look at, like, my actionables throughout the week, usually by the time I hit, like, halfway through the day, I have like, 10 more that I didn't think of during the time that I was sitting here. And so a lot of times it's easier for me to kind of fill it out in the moment. You. It's the things that maybe aren't necessarily a part of your goals for the weekly to dos, but these are the things. Like, we have a trip coming up next week, and I have. All right, next two pages are the weekly to dos and the brain dump. Okay. Not looked at what I still need to buy for this trip. So, like, figuring out packing stuff for me, that is going to be a biggie this week. Okay. Things like that. The things that aren't necessarily part of your goals, but they are going to come up. They are things that you need to do, whether it's grocery shop. This is always, for some reason, the hardest one for me to fill out. I usually. My weekly to do's kind of just like, pop up throughout the week and something. Whether it's. Maybe it's getting the laundry done. Right. It's the smaller things, though. This tends to be a spot that I leave blank until things pop up, because they always do without fail. Like, if I sit here and look at, like, my actionables throughout the week, usually by the time that getting them done doesn't necessarily attribute to your goals, but there are things that nonetheless need to get done this week. Okay. And then that brain hit, like, halfway through the day. I have, like, 10 more that I didn't think of during the time that I was sitting here. And so a lot of times it's easier for me to kind of fill it out in the moment. Brain dump page again. This is always a page that, like, when I'm looking at a blank page, I'm like, my brain just goes blank. And I'm like, I don't. I don't know what I'm. It's the things that maybe aren't necessarily a part of your goals for the weekly to dos, but these are the things. Like, we have a trip coming up Next week. And I have supposed to put here. Like what. What do you fill out in this section? I like to leave this section for myself for when I have any like ahas. Like that's really what I. What I use this page for is like any aha's throughout the week. Like maybe I didn't realize I was thinking a certain way and a coaching call brought not looked at what I still need to buy for this trip. So like figuring out packing stuff for me that is going to be a biggie this week. Got it up for me or something like that. Usually that's what. Okay. Things like that. The things that aren't necessarily part of your goals, but they are going to come up. They are things that you need to do. Whether it's grocery shopping, whether it's. Maybe it's getting the laundry done. What's going on My brain dump page. But we left it blank for a reason. You get to decide what you fill in here. If journaling for you works, if just like getting your thoughts out of your head and down on paper works for you. Take five minutes and just free write. Right. It's the smaller things that getting them done. Just. Just dump all the thoughts on this page. Because a lot of times if you leave them floating around in your head, you start to. You start to feel some unwanted feelings about what's going on. When you can actually articulate it, like call it out. What are the thoughts that are happening going on in my brain? Doesn't necessarily attribute to your goals, but there are things that nonetheless need to get done this week. Okay. And then that brain dump page again. This is always a page that like when I'm looking at a blank, it's a lot easier to make sense of, but it's also a lot easier to kind of strip the drama from. Okay. Page. I'm like, my brain just goes blank and I'm like, I don't. I don't know what I'm supposed to put here. Like what, what do you fill out in this section? I like to leave this section. So that's that you can use that throughout the week. You can use it, you know, in the mornings. Like sometimes when I do that brain dump sheet, I just date. I put the date right at the beach and for myself for when I have any like ahas. Like that's really what I. What I use this page for is like any ahas throughout the week. Like maybe I didn't realize I was thinking a certain way and a coaching call brought beginning. And then I write like, three sentences of, like, almost, like, power thoughts. Like, things that I'm like, I want to remind myself to think of this today, and then I'll have, like, a sheet full of, like, potted up for me or something like that. Usually that's what's going on my brain dump page, but we left it blank for a reason. You get to this six or seven days of just kind of power thoughts. Just things that I know are helpful to me, but they're not always the first thing that come to mind. So it's a helpful reminder what you fill in here. If journaling for you works, if just, like, getting your thoughts out of your head and down on paper works for you, take five minutes and just free write. Okay, how are we doing? Before we move on to the daily planner sheets, does anybody have any questions? Feeling good. Just. Just dump all the thoughts on this page. Because a lot of times if you leave them floating around in your head, you start to. You start to feel good. Okay, cool. Daily planner sheets. These are, in my opinion, the most. Work with some unwanted feelings about what's going on. When you can actually articulate it, like, call it out. What are the thoughts that are happening, going on in my brain? It's a lot easier to make sense of, but it's also a lot easier to kind of strip the drama from. Okay, so. But also, the pages that mean the most, they're the ones that if you really sit down and do them, they can take your day from just kind of happening to you to a day that happens for you. And there is a lot of power in that. Okay, this is why we created this book in the first place. When I say that's that you can use that throughout the week. You can use it, you know, in the mornings, like, sometimes we. My mom is. Is the mastermind behind this book. I can't really take much credit for it. She spent months and months and months. When I do that brain dump sheet, I just date. I put the date right at the beginning, and then I write, like, three sentences of, like, almost like, power thoughts. Like, things that I'm like. I want to remind myself to think of this today, thoughtfully designing this and laying it out so that it could be a tool that helps you think intentionally every single day. Something that most of us probably had never done before this plan. And then I'll have, like, a sheet full of, like, six or seven days of just kind of power thoughts, Just things that I know are. But it makes a world of a difference. Okay, so you can date each Day out. I like to write what day it actually is underneath the date. But helpful to me. But they're not always the first thing that come to mind. So it's a helpful reminder. You don't need to do that. And then go in for today's date. Start with Monday. What is the date? August 25th. Okay, how are we doing? Before we move on to the daily planner sheets, does anybody have any look at your calendar like your digital calendar or if you have a calendar somewhere else, look at your calendar and transfer over anything that actually hits your questions feeling calendar today. Anything like meetings, calls, appointment. Okay, cool. Daily planner sheets. These are in my opinion the most work since whatever it is. Maybe you planned dinner with a friend tonight. Slot those things in on but also the pages that mean the most. They're the ones that if you really sit down and do them, they can take your day from today's schedule spot and you can put the time on the left and then you can just write a one sentence or a few words to describe what that event is. Okay. From just kind of happening to you to a day that happens for you. And. And there is a lot of power in that. Give you some time to fill that out. Okay. This is why we created this book in the first place. When I say we, my mom is. Is the mastermind behind this book. I can't really take much doing. This is honestly what takes me from like feeling completely overwhelmed. Very unintentionally feeling completely overwhelmed about my day credit for it. She spent months and months and months and all the tasks that need to get done in any single day thoughtfully designing this and laying it out so that it could be a tool that helps you think intentionally every single day to feeling like I have it so under control. Like I have something that most of us probably had never done before. This plan, this mapped out. I know exactly what time I'm going to do these things and I know exactly. But it makes a world of a how I'm going to decide to think and feel. Going into at least three of the events. My brain immediate difference. Okay, so you can date each day out immediately just by default jumps to overwhelm. That's. I like to write what day it actually is underneath the date. But you don't need to do that and then go in for today's date. Where my fear based brain goes. When I do stuff like this immediately, it never fails. Almost every single time. And if I don't do this, I start with Monday. What is the date? August 25th. I carry that throughout my entire day. Okay, so actually mapping this out, actually looking at the things that hit your calendar, slotting them. Look at your calendar like your digital calendar or if you have a calendar somewhere else, look at your calendar and transfer over anything that actually hits your count on the today's schedule sheet. And then from there you want to pick three events and by events, calendar today, anything like meetings, calls, appointments. This doesn't have to be like big things. Like this could be the Monday meeting with your boss. Since whatever it is, maybe you planned that. Usually you're not so much looking forward to. It's not one of the most exciting things on the agenda. Okay. I eat dinner with a friend tonight. Slot those things in on the today's schedule spot and you can put the time on the left and then you can just write a one sentence or a few words. I usually like to start with the events that I typically am not like overly jazzed about. It's not one that I'm like super excited to get to. And then if there's any extra slots then I'll go back and I'll pick something that I just want to feel even more of that to describe what that event is. Okay. Give you some time to fill that out. Feeling. So one of the things that I really love is our coach calls. We have those every other Monday. It's not necessarily something that I feel like I have to doing. This is honestly what takes me from like feeling completely intentionally prepped for to feel excited about it. But in order for me to like ensure or to like stay focused or to like really be present on one of those calls. Deciding ahead of time. Okay, I want to be present. These are calls that I love. I get so much from overwhelmed. Very unintentionally feeling completely overwhelmed about my day and all the tasks that need to get done in any single day to feeling like I have it so under control. Like I have. So I'm going to decide ahead of time that I want to be present for it. Have this mapped out. I know exactly what time I'm going to do these things and I know exactly that's the feeling and a thought that a believable thought that creates that feeling for me. How I'm going to decide to think and feel. Going into at least three of these is something to the effect of like the events. My brain immediately just by default jumps to overwhelm. That's I want to, I want to walk away feeling like I got something out of this. Where my fear based brain goes when I do stuff like this immediately. It never fails. Almost. Or this is time that I want to dedicate every single time. And if I don't do this to my learning. The thing with this is it's not putting in how you think you're going to feel. I carry that throughout my entire day. Okay. So actually mapping this out, actually looking at the things that hit your calendar, slotting them out on the today's schedule sheet, and then from there. Okay. If you have Monday meeting with your boss and you typically feel dread, that's not what goes in this line. Instead, it's deciding how you ideally would want to feel there. You want to pick three events, and by events, this doesn't have to be like, big things. Like, this could be the Monday meeting with your boss that I would guess that most people don't like the feeling of dread that usually you're not so much looking forward to. It's not okay. So if you don't want to keep feeling that unintentionally, you have to decide ahead of time. Okay. If I know I don't like dread, dread doesn't work for me. It makes the rest of my day, my Monday kind of suck. Then one of the most exciting things on the agenda. Okay. I usually like to start with the events that I typically am not like. What else would I want to feel overly jazzed about? It's not one that I'm, like, super excited to get to. And then if there's any extra slots, then I'll go back. And it doesn't have to be the exact opposite. We don't have to go from absolutely dreading the Monday meeting with your boss to I'm so excited for my Monday meeting with my boss because usually that's not accurate. And I'll pick something that I just want to feel even more of that. And it's hard to get from one spot to the exact opposite feeling. So one of the things that I really love is our coach calls. We have those every other Monday. It's not necessarily something that I feel like I have to sit, but maybe we're just looking for a better feeling thought intentionally prep for to feel excited about it, but in order for me to, like, ensure or to, like, stay focused or to, like, really better feeling and then a better feeling thought. Okay, so instead of dread, maybe it's just. Maybe it's present. Maybe it's curious, maybe it's content. Be present on one of those calls. Deciding ahead of time. Okay. We also have these bookmarks. I'm okay. I Want to be present. These are calls that I love and I get so much from. So I'm going to decide ahead of time that I want to be present for it. That's the feeling and a thought that. A believable thought that creates that feeling for me that go with all of these books. These are feelings to give you ideas. If you're like, I don't know. I don't know what I'd rather feel. On this Monday meeting with my boss. Grab one from here. And then on the back of it, it's called. Is something to the effect of like other coordinated to go with the feeling that you've chosen. We've given you. I want to. I want to walk away feeling like I got something out of this. Some ideas on some helpful thoughts, thoughts that might help generate that feeling that you're looking for or at least might get you thinking or this is time that I want to dedicate to my learning the thing of a thought that would be more beneficial then another Monday meeting with my boss. Okay, so we want to slot out the things that are on Thing with this is. It's not putting in how you think you're going to feel. Okay. If you have Monday meeting with your boss and you typically feel dreadful. That's not what goes in this line. Your daily calendar. Then we want to pick three events, decide intentionally how you want to feel, and then ask yourself, what would I need to believe? And instead it's deciding how you ideally would want to feel in order to generate that feeling. I would guess that most people don't like the feeling of dread. Okay, who's got. Who's got an example for me of an event that they've chosen to. Okay, so if you don't want to keep feeling that unintentionally think intentionally about or feel intentionally about, I'll go. You have to decide ahead of time. Okay, if I know I don't like dread, dread doesn't work for me. It makes the rest of my day my Monday kind of suck. Then awesome. So we've been doing a lot of what else would I want to feel? And it doesn't have to be the exact opposite. We don't have to go from absolutely remodeling and kind of construction stuff around the house. So our place is a bit of a disaster. And my goal almost every day, as much as I can, will be 20 minutes of cleanup throughout the week to help with success for the weekend. And how I want to feel is harmony. Dreading the Monday meeting with your boss to I'm so excited for my Monday meeting with my boss because usually that's not accurate from the bookmark. And it says I seek and create. And it's hard to get from one spot to the exact opposite. But maybe we're just looking for a better feeling thought better feeling and then a better feeling thought harmony in my relationships, but in my environment. So. Because I need that. Does that feel believable to you? Yeah, it does. I need that. That peace.

And.

Yeah, I need it. Okay. And it makes me feel good saying it. So. Yeah. That's awesome. Yeah. Okay. So instead of dread, maybe it's just. Maybe it's present, maybe it's curious, maybe it's content. Okay. We also have these bookmarks. Anybody else? Awesome.

So it's my year at our fiscal year end at work, so we're doing all our performance reviews and it's a.

Very robust that go with all of these books. These are feelings to give you process.

And so I'm not. I'm not gonna hit my quota this year, which, like, very much bothers me. So as I'm doing my review, I'm reminding myself, you know, that I am more than a number. Right. I'm more than my quota. So I, you know, reminding you ideas.

If you're like, I don't know, I don't know what I'd rather feel on this Monday meeting with my boss, grab one from here and then on the back of it.

Myself, what else I bring to the table. And then I'm writing it down, like every day because I have to write my review. And then I meet with people and tell them how wonderful I am.

Other coordinated to go with the feeling that you've chosen. We've given you some ideas on some helpful thoughts.

And, you know, and then say, you know, I'm not hitting my number. However, here's all the things that I have achieved. So I just have to keep reminding myself because I really. My primitive brain wants to go back to. But you didn't hit your quota.

Yeah. So what's the feeling that you want to have, ideally you want to have when you're doing that review? I have. I put down thoughts that might help generate that feeling that you're looking for or at least might get you thinking of a thought that would be more beneficial. Then another Monday meeting with my boss. Okay. So we want to slot out the.

Things that are on clarity and intention. Because I. I was saying confident. But I'm kind of. I'm kind of tired of using confident for everything. So clarity I feel is, like, the next level up, at least for me. Like, I'm clear on the value that I bring.

So.

So my feeling is clarity.

And then your daily calendar. Then we want to pick three events.

My believable thought is I bring value, intention, and energy.

Decide intentionally how you want to feel, and then ask yourself, what would I need to believe in order. In order to generate that feeling? Okay, who's got. Who's got an example for me of an event that they've chosen to think intentionally about or feel intentionally about? I'll go. Awesome. So we've been doing a lot of remodeling and kind of construction stuff around the house. So our place is a bit of a disaster. And my goal, almost every day, as much as I can, will be 20 minutes of cleanup throughout the week to help with success for the weekend. And how I want to feel is harmony from the bookmark. And it says, I seek and create harmony in my relationships, but in my environment. So because I need that. Does that feel believable to you? Yeah, it does. I need that. That peace. And. Yeah, I need it. Okay. And it makes me feel good saying it. So. Yeah. That's awesome. Yeah. Anybody else.

I can share?

Awesome.

So it's my year at our fiscal year end at work, so we're doing all our performance reviews, and it's a very robust process. And so I'm not. I'm not going to hit my quota this year, which very much bothers me. So as I'm doing my review, I'm reminding myself, know that I am more than a number. Right. I'm more than my quota. So I, you know, reminding myself of what else I bring to the table. And then I'm writing it down, like, every day because I. I have to write my review, and then I meet with people and tell them how wonderful I am and, you know, and then say, you know, I'm not hitting my number. However, here's all the things that I have achieved. So I just have to keep reminding myself because I really. My primitive brain wants to go back to. But you didn't hit your quota.

Yeah. So what is the feeling that you want to have, ideally, you want to have when you're doing that review. I have.

I put down clarity and intention because I. I was saying confident, but I'm kind of. I'm kind of tired of using confidence. And then I'm more than a number on a page.

Yeah.

But I have to practice it every day because my brain keeps going back. I. I know, like, I know that. But my primitive brain keeps going back to the. And then I also will zoom out and say, okay, well, what about last year I was 150. What about the year before I was 110? What about the year before I was 100? Whatever. So reminding myself that I have proven a track record, just this year didn't happen to pan out.

Yeah, absolutely. Yeah. I think it's kind of like I was saying, you know, my immediate default when doing this book is overwhelm. Your immediate default when doing reviews is what?

Like, what you mean, like, as the knockout.

Yeah. What's the. What's the feeling that the honor, like, anxious.

I feel anxious about it.

Yeah. Yeah. And that's in. It's totally normal. Like, it makes sense. You work for a company that does these reviews so that it can see where all the people fall and all the numbers fall. And it makes sense that in past, especially if this has been like a pattern, I'm sure this isn't like something new for you that, like, even when you were hitting those numbers, I'm sure there was still like a tinge of anxiousness when doing these reviews. And so it's reminding yourself that, like, this is normal. This is like the pattern that my brain has developed. And so if I have to remind myself 20 times today that I'm clear on what it is that I bring to the table, that's what I'm going to do. And it's okay.

Totally. Because even last year I was 150, I was hit my stretch target, and I still felt anxious. So it's not really about the number.

Yeah, yeah, right.

It's about me knowing and. And believing in the value that I bring.

Totally, totally. Yeah.

And if I communicate that to other people and for some reason they don't see it, then I, you know, I put. I did my best.

Right.

And I know, I know many do, but.

Yeah.

I can't control what they're going to think. I can just control how I show up and.

Yeah, exactly, exactly. And you don't want to, like, go through however many of these reviews feeling for everything.

So clarity, I feel, is like the next level up, at least for me. Like, I'm clear on the value that I bring. So my feeling is clarity and then anxious or even.

Even carrying that out through the rest of your day.

My believable thought is I bring value, intention and energy, and then I'm more than a number on a page.

Yeah. Feeling that anxiousness. And so, yeah, I mean, I think it's like I said, it's so powerful to just like, even recognize that that's the default. That's where we originally go. And it's fine, it's okay. Makes sense. Makes perfect sense why it's happening. And I don't want to keep feeling this way. So what am I intentionally going to decide to focus on instead? I think that's a great one. You have so many other qualities than just this one number. Right. That make you so valuable. That's awesome. That was a great example. Do you have any others? All right. The only other piece that I didn't cover. Well, two pieces is the daily to do's. Those are, we have the weekly to dos, the things that don't necessarily get a time slot on your calendar. Then we have the daily to do's. So these are the things day by day. And a lot of times you can transfer over the weekly to do's if you had things that you were like, oh, I know I need to do this. I know I have to get this done. And now it's time to kind of transfer those over to these daily to do section. But the thing about this, and this was my mistake when I started doing this planner was I would write down everything that possibly came to mind of all the things that I could be doing or think I should be doing, and I would just, like, flood this daily to do section every single day. And you want to know how much extra time I had to get any of those things done? Hardly any. And then I was going, I was getting, waking up the next day, looking at my daily to dos from the day before and feeling like, man, I didn't get anything done. I did, like, nothing yesterday. Like, what is wrong with me? When in reality, I had an entire day booked solid. Like, there was no extra white space in my calendar for any of those daily to dos, let alone 10 of them. And so when you're filling that section out, make it realistic, make it something. Make it the things that are actually doable today. And if you don't have time for extra things, that's okay. We'll find another spot throughout the week. But don't. Don't use this as a way to, like, beat yourself down. Like, I was doing very unintentionally. I was like, well, there's a spot for it. I'm. I gotta fill it out. I gotta. I gotta make sure that I've got all my to do's written out. And all it was doing was making me feel like crap. I was like, what the heck? I can't do anything right. I can't get anything done. And it's like, I vividly remember the time I was sitting here looking at my calendar and being like, knock it off. You don't have any white space on this calendar. Who were you kidding to think that you were gonna fit in 10 extra things? There's no time in your calendar. There's only so many hours in a day. And you do have to eat and sleep some of them. So I think it's a really important reminder, especially if you're an overachiever, Especially if you're somebody that's like, I'm just gonna keep going. I'm just gonna keep doing the things. It's like, be realistic. Find the things, find the time. That would make sense if you have it in the day. And give yourself a couple things or one thing. But don't overload your daily to do's. Especially if it's not realistic. Especially if there's just literally not enough time in the day. Cause it sure was contributing to my overwhelm and it was not a good feeling. It was not fun waking up every morning being like, I gotta carry all those to do's over to today and I wonder how many other to do's I can think of that I've gotta get done. Okay, so don't use this as a way to self sabotage. Use it as a way to help you remember the things that you wanted to get done. And then check in on it and see if that's realistic for the day. Okay. And then the bottom section. This is more so to do. Unless you do these, unless you check in on this more than once a day. But usually it's the next day. So tomorrow you could come back to this section of the self sabotaging feelings and just check any of them that you felt. They're all normal, they all show up. And until you actually recognize that they are showing up, a lot of times it's really hard. This is why we do those, the weekly reflection page. Because a lot of times it's really hard to even see what's not working for you if you haven't even had the awareness around it. If you haven't even called it out. So making it a practice when you come in the next day to just check in on, okay, how was I feeling yesterday? Did I feel any of these unwanted feelings? And if I did, why? Again, it's not a tool for shaming or blaming or stressing out over. It's a helpful tool to heighten your awareness so that hopefully Today we can feel less of those unwanted feelings and more of the intentional ones, the ones that we've decided on. Okay. And then obviously there are seven of these sheets every week. So the goal is to be filling this out every day. I usually do this at the start of my day. I usually slot out some time before I look at anything work related and I fill out on my calendar. What are the things? Sometimes I'll come in on Mondays and I'll slot in the things that I know are on my calendar, my calls that are booked and things like that. I'll do that for the entire week, but things inevitably come up anyways. So I usually like to check in every morning. And then I also like to wait to do the thoughts and feelings section on a daily basis. Because even. Even doing it just in the morning, sometimes I forget. Sometimes I forget. I decided, oh, yeah, that meeting. I wanted to be very intentional and I wanted to feel at peace. What was that thought that I decided on? And so having this with you and being able to check in on it is super valuable. If all you do is the morning reflections, that's great too. You can always check in the next day on. Okay, did I. Did I feel. Did I actually follow through on those? I decided I wanted to feel this way for that meeting. How did I do that way? You can adjust, right? Weekends have been a fun one for me to kind of play with because a lot of times our meetings and calls and things like that happen during the week. But I think that there, like I said, is a lot of power in deciding ahead of time for anything in your life, not just work, not just professional things, even relationships. Even yesterday we got together with some family members, and my weekends have been pretty packed with work, and so I had to intentionally decide that I'm going and I want to be present. That means I don't want to be worrying about what's going on with work. Okay. And sometimes it's just having that reminder alone is enough for you to actually get to enjoy those things. So I really encourage you guys to fill some of the weekend days out if you're not used to doing that, because it might seem like this is like a. A goal setting for. For just like the weekly things or the weekday things. But it can be super, super helpful for the weekends as well. Okay. See? How are we doing on time? What questions? Anybody have any questions? Anybody have any feelings that they're kind of rumbling with, aren't sure how to think intentionally about? We've got like 12 minutes. I'd be happy to help coach. If there's anything that's feeling a little bit harder than just deciding you want to feel differently on. Anybody got anything? Everybody's feeling great. Feeling ready for the week. Feeling like, set your intentions and you're ready to go. I mean, I love that. That's the whole goal, right? Awesome. Well, if anybody. If nobody has anything, we can call it early one last call. Any final questions? Yeah, go ahead, Kara. Anybody got anything? Everybody's feeling great. Feeling right. Oh, just kind of a side thing. My mom sent me a video the other day, and she's like, is this your friend's daughter? And I clicked on it, and it was because Tracy mentioned that you were running ads for school or school. Oh. And. And I was like, yep. And then she sent me another one. She's like, is this them? And it was the two of you together. So it hadn't popped up in my feed, but for some reason, my mom got it. And that's so funny. Is she. That. Is she an entrepreneur? No. Well, she. Yes, but she's not on school. Yeah. Ready for the week. Feeling like, set your intentions and your. She doesn't follow. Follow Alex or mosey. Like, none of that stuff. So it was really weird that. Ready to. I mean, I love that. That's the whole goal. Right? Awesome. Well, if anybody. It popped up for her and not me. The algorithms are crazy. So funny. But anyway, you guys look good. Thank you. Yeah, we're having fun with those. Those have been interesting thing to try out. We've never done ads before, but let alone ads for another company, so. Oh, my gosh. Oh, my gosh. Yeah. Sorry, Total tangent. Oh, no, that's awesome. I love it. Yeah, I. I have good intentions this week. I hope I can keep up the momentum on it, you know, and the. If nobody has anything, we can call it early one last call. Any final questions? Yeah, go ahead, Kara. The planner definitely helps. So good. Yeah. Awesome. Awesome. Well, I hope you guys have a wonderful week. I'm sure I will see most of you again this week, whether it's a coach call or. Or on any of the group calls. But I hope you all have a good start to your week nonetheless, and hopefully. Hopefully. See you guys soon. Yeah, you too. Bye, guys. Oh, just kind of a side thing. My mom sent me a video the other day, and she's like, is this your friend's daughter? And I clicked on it, and it was because Tracy mentioned that you were running ads for school or schools. Oh. And. And I was like, yep. And then she sent me another one. She's like, is this them? And it was the two of you together? So. So it hadn't popped up in my feed, but for some reason, my mom got it. And that's so funny. Is she an entrepreneur? No. Well, she. Yes, but she's not on school. Yeah, she.