Monday Reset Call Jan 27 2025

Good morning, my lovely.

How are you?

I'm doing well.

Look at that pickleball top.

Yeah.

Monday, Tuesday and Wednesdays I work the pickleball desk at Lifetime. So I have to put something lifetime ish on. It's easier to do it in the morning than right. As in, I totally agree.

I'm. Well, you.

You were you.

When you were sharing your thing about exercise and stuff.

It's.

It's the bane of my existence at the moment. It's. You know, I have all these plans to do things, but my ADD brain gets me so all over the place and then I don't get to do it. And then I start beating myself up and then I just feel like I don't want to do anything anymore. So it's.

It's.

So I thought, right. You know, it's worked for me before. I'm gonna get into my clothes beforehand. So it's like it's still. It's going be done.

Well, you're in the right place, you know, take care of that. Greasy's got clients that are going to be on this call. We're trying. We're testing to see if it makes sense to her. Her clients go through. Are going through the same process. So we're making. We're seeing if it makes sense to overlap them or to allow them in.

So you mean they're doing the reset because this is the reset call. Right, Right.

Yep. Yep. So I'm letting them in right now. Good morning. Good morning. I shut my door here.

Morning.

Grace, Are you jumping on?

She's on, but I think she's. Her sound is off. Oh, there she is.

We're in different. She's actually here and so. But we're in different rooms.

Yeah. To grab her coffee.

Yeah.

It's got guy coming to fix our gas lines at our place, so I had to switch locations because that's why you came home. I was gonna be here later, but I'm not usually here this early.

Oh, okay. Yeah. Oh, how's everyone doing?

It's cold out.

Oh, yes, that it is.

Yeah.

Space heater. So there's several of us on here from Minnesota. Stian, where are you from?

Norway. So quite a far travel from Minnesota.

Yeah.

I have just said goodbye to a couple who are returning to Norway. They lived in the US for over 50 years and they are going back to Friedrichs. I'm trying to remember the name of the place, but.

Frederickstad.

That's right. And that's it. That's where they're going back to.

Yeah. I Know, there is a lot of people. There were a lot of people moving to Minnesota, like, in the former times, because they were leaving Norway. And I think Minnesota had this. Some kind of the same environment as Norway. And so I know there is a lot of heritage from Norway and Minnesota.

Yeah. They came here for. Their husband came over here for. It was supposed to be two years, and they ended up staying 50 years. And the wife has never forgiven him. So she's like, I'm going back to Norway. She's finally going back to Norway. She's very happy.

Yeah.

That's awesome.

Zach, remind us where you're from or where you're at. Right in pa. Not too far. Say that again. Okay. And Brent?

Southern California.

Okay.

Where in Southern California?

Near, like, Orange county area. I'm outside of la, so I'm outside of all the action.

Thank you. How about you, Jimmy? I'm from Colorado. Okay. Derek.

Hey.

I'm from Arizona originally. I live in Indianapolis. Awesome. Janet is Minnesota. Kirsten's Minnesota. I thought I saw Kara on here. Oh, there's Kara. Kara, where are you at? I'm originally from California, but I'm now in South Jersey, even though it looks like Colorado in the background. I know, right? This is my. This is my dream house. Yeah. Go, Go, Birds. Apparently. I think I'd be chastised if I didn't say that. Yeah. Yeah. Congratulations. As Minnesotans, us Viking fans are still mourning our loss. I'm sorry, I have no idea. I don't keep up with it at all. But I have to to. I have to keep up appearances. We were so close.

We weren't close enough.

Yeah, closer than we've been in a while. So. Yeah. Okay, so you guys are probably going, oh, my gosh. We've got a mix of people or new faces. So Gracie and I are both adopting the reset call into our memberships. And it's important, if you haven't yet done a goals workshop where you are first and foremost deciding on what area of your life you want to focus on. For most of the men on here, because they're in. They're in Gracie's program, they're focused on their dating life. A lot of the women in here have gone through the goals workshop, and they are focusing on diverse areas of their life. It might be relationships, it might be their professional development. It could be their personal space. A lot of us feel very unorganized or chaotic in our life because our. Our physical environment is unorganized. So there's eight core areas that we assess through a Workshop to really determine where we're least satisfied in our life. And from there we go on to set goals. So we did that with the men in the Dating with Gracie community on Friday. If you're on here and you haven't done that, no problem, you'll want to go through that workshop for sure. But this call is what we call the reset. This happens every single Monday at this time. And what we're doing is now we're planning out the week ahead, keeping our finger on the pulse of our goals because as I had mentioned on Friday, so many of us think that we have set goals because we've spoken words about what it is that we desire. Well, the difference between a goal and a dream is a goal is, has actions that you've committed to taking attached to them. And so we have created this tool that helps you stay committed so that you are no longer telling people about your dreams. You're actually taking action, you're moving forward, you're making progress to, towards your goals. Very, very different. And so the next tool that we've now introduced to you is this call so that we can hold your hand through the planning using this book or for your guys purposes right now. Because the book isn't actually for sale yet, using the worksheets to plan out the week. And it is keeping your finger on the pulse of your goals, but it's also taking into account all the other things in life that we've got to get done. So it's, it is also taking into account your reoccurring commitments, your appointments, the to do's, the, the lists of things that you might have on the refrigerator, you might have in an email, you might have in a text. Text might be on scratch paper. You want to get all of those things into one place so that your worksheet or your book becomes the go to resource that you are operating from. It's super important that you do things like this to support your progress. So we've developed all these tools. We are committed to being here every single week to help you reflect on what went well last week with this process. Maybe what could be tweaked within this process and what we're going to do this week that's going to get us closer to our goals. So that's what this call is for. So for those of you who just did the goals workshop, the very beginning of this call is a reflection on the past week. So you guys, obviously it's your first week, so we don't have a past week to reflect on so, so just kind of listen to this, to this piece because you'll be doing it next week. But for those of you who are on board, some of you are on week 10, we want to first ask ourselves what worked about last week? I just started this two minutes before this call. My goals are family related. I have personal health and wellness goals and I also have some business goals. So I'm very specifically taking myself through the actions that I had committed to last week. And I'm asking myself, did they get done? Do I have check marks next to them? If they got done, like, did I go above and beyond? Did what helped me get those done? Like, what worked well about your intentions last week? So I just make a quick note. My health and wellness, I wanted to get out and play pickleball at least three times. I played five times. I did. I wanted to strength train three times. I did it twice. I wanted to do at least three self care actions or activities and I was able to take care of that. So I connected with family multiple times and I made a lot of progress on the work intentions. So that's what I wrote in my little box at the top of that weekly reflections page. So I want you guys to just be thinking about that. Jot down what worked well this past week. And then the next question I want you to ask yourself, what were you thinking? What kinds of beliefs, what kinds of thoughts, what kind of energy were you operating from? And this really requires you to be very introspective, very reflective. What was the vibe? What was I thinking? What was the energy? If these things worked well, it's worth figuring out what it was that you were thinking and how you were feeling. Because this is the stuff, this is the goal that we want to duplicate. I remember multiple times throughout the week thinking to myself, everything always works out. It always works out. And I can promise you the week before I was thinking, why is everything so hard? And I didn't get a lot accomplished because that idea, that thought slows me way down. And I'm just being honest. And I'm a life coach and I do this for a living and I have those thoughts all the time. But I'll tell you what, having the awareness of that, the realization that those kinds of thoughts, those kinds of beliefs slow me down is so helpful because I'm able to catch it when I have that thought, maybe this coming week I catch it and I'm like, that's not a helpful thought. And I might have the thought that worked better closer at hand. And I Can kind of for better, for lack of a better term, I can kind of try that one on. So jot down what it is you were thinking, how you were feeling. And then next I want you to reflect on what didn't go so well, what could have been better this last week. And this order in which we're assessing is very important. The human brain always wants to jump to what didn't work because it's very dramatic. It's always scanning for danger. Your fear based brain wants to be on the lookout for what's not working. And we very intentionally start with what's working so that we can keep emotions low and intellect high. So we took care of that. Intellect remains high as we now ask ourselves, okay, what didn't work? So we want it. It's all very strategic. We want to tee that question up. When emotions are low, intellect is high. So you can be very objective about what didn't work. And now ask yourself, what is it that I could believe that would help me achieve a better outcome next week? Maybe I learned something about myself. Maybe I learned something about another person, about a circumstance that you maybe want to stay away from, stay out of, not get yourself into next week. And as you try on that belief, notice how you feel. Often when we're asking ourselves, what didn't work last week, we are riddled with shame. Kiki and I were just talking before everybody got on and she was talking about her wanting to get back into her workout routine and she was starting to go down that path of beating herself up. It's so easy to do. So you want to come up with a believable thought in the context of what didn't work. Right now you have contrast. Now there's maybe some new form of clarity. You tried this, this didn't work. You're going to try something else. You get to walk away with the win of a different perspective. Notice how that shifts the energy in your body. Notice how that starts to dilute, maybe the guilt, the shame that we all will carry with us if we're not more aware. And then just ask yourself, when you're feeling this, this new energy, this heightened sense of awareness, what kind of actions does it prompt you, does it spur you to take? Doesn't have to be anything revolutionary. It might be the simplest action. But just make a couple notes about what it is that you are now motivated to do because you are feeling different. And then we always want to rate our week. So I believe that there is something very powerful about quantifying and rating your Overall week, because then you can work to meet or exceed that. So you can certainly look back at the past week and see what you gave yourself last Monday as a rating. But the rating is on a scale of one to five. One being not at all, five being highly aware. How aware were you of the sabotaging feelings that you were experiencing throughout your entire week? Did you notice either in the moment or in retrospect? Did you notice feelings of guilt, overwhelm, anxiety, anger, frustration, disappointment? Did you feel resentful, unworthy, vulnerable, or lonely? Did you notice any of those feelings last week? And at the bottom of these daily planners, you'll notice there's an area to check those sabotaging feelings. We all have them. There's no shame in having these emotions. The goal is to notice them so that you can connect the dots to why you're having them. Because when you understand why you're having them now you have the power. You have the control to change. Okay, so it's all about awareness. It's not about burying yourself, compounding the guilt. It's about heightening your awareness. So typically, like last week at. On Saturday, I was playing pickleball with a bunch of ladies. Oh my God. I was so incredibly judgmental every game I went into. I'm sitting there judging my. My opponents. I'm judging my team member. I'm like, pissed because she's not making the shots, having all sorts of thoughts. I was, like, enraged at one point. I mean, internally. I'm not expressing it outwardly, but I'm like, what is up? Like, I literally. But I noticed it in the mo. In the moment. And that was so powerful because I don't want to feel like that. That's affecting my mental health. It's affecting my game. It's probably going to affect the people around me. Like, that's not the way I want to be. And it takes me noticing it and connecting it to what the hell am I thinking, what the hell am I believing that's creating this judgment? And it was something like, she shouldn't be playing like that. She shouldn't be saying that. I shouldn't have to. It's all the shoulds, right? And the big joke and self made you is we're shooting all over ourselves. It's not a good thing. Let's stop shooting. Let's heighten our awareness and ask ourselves, like, is this the way we want to be feeling? If not, it's always connected to a thought 100% of the time. The way you're feeling right now, 10 minutes ago, 10 hours from now, the way you're feeling is connected to what it is that you're thinking, period. Okay? So when you have the wherewithal to notice that you're feeling something you don't want to be feeling, you can shift simply by asking yourself, what is it that I'm believing? What is it that I'm thinking?

Okay?

So we rate ourselves every week to either be able to meet or exceed that awareness. We want to stay aware throughout the week on how it is that we're feeling and what are the thoughts that are causing it. And then we also want to assess, give ourselves a ranking on our progress towards our goals. So scale of 1 to 5, how much control do you feel over the progress towards your goals? Okay, so that's the weekly reflection. You take that data, everything that you've just learned from that little coaching session, and we bring it forward. Okay? The other things that we bring forward are the things that we may maybe didn't get done. So you're looking at your to do lists. You're looking at last week's weekly intentions where we list our priorities and we create action steps underneath it. Some of those things probably didn't get done. Now's your opportunity to, to move them forward into this week if they are still important to you. A lot of times, if you didn't get something done that you had intended and you procrastinated more than once on it, it's probably not that important. So assess its importance. There's no shame in deciding that this isn't actually that important to you. Delegate it, delete it, postpone. Doesn't have to hang over your head. So you get to decide right now what it is that we're carrying forward into this week. So now we're on the Weekly Intention page.

Okay?

So if you don't have the book, you should have a PDF that looks like it's the Weekly Intention. I want you to just simply put today's date right here, and the next section is just reviewing your goals. So a lot of the men on the, on this call, they have very specific goals around their dating life, around the relationships in their life. Some of us women have those. We have relationship goals. We have health and wellness goals. We have finance financial goals. This is the place, the Weekly Intention. Well, it, it reoccurs every week, so I don't know what week you're on, but it is. And Cara, you're. You're on a worksheet, right? You're. You don't have the book? Yeah. So it says weekly intention right at the top.

It's right before the weekly to do and brain dump pages.

And so the very top. All you're doing is rewriting your goals. This is important. You guys rewrite your goals every single week. It's so easy to declare goals and to forget about them. This is very powerful to rewrite these goals. Not because I want you to shame yourself for not making any progress. It's because I want you to remind yourself that this was once something you decided was important to you. With that being said, you have free will to decide otherwise. But if you've decided that something else is just as important to you, rewrite it or write it for the very first time. So, Tracy, just an observation.

I'm finding that if I'm not meeting that goal week after week, I'm finding it helpful to like revisit it and maybe break it down. So like, or maybe decrease it. Like, maybe I'm only going to yoga.

Twice instead of I'm going every day.

Or whatever it is. But like breaking it down and saying maybe that's too high level. And I need to say, okay, I need to. My goal is to schedule this. You know what I mean?

Yeah.

That's been helpful to me and makes me feel like I make a little more progress.

Yeah. Thank you. I think that breaking the actions into even more bite size, more digestible. Like I. On our goals call on Friday, we talked about what are the steps that are so easy it's almost hard not to do. We forget that part of the, of the exercise and we almost always like make it hard on ourselves. Like, take what you think is hard and then let's like unwind it and make it so easy. Like silly. It's so easy. So that you get to give yourself credit for taking the baby steps. Because even a baby step is progress in the right direction. We can start to take bigger steps eventually. But for those of you remember, when I was trying to do 100 days on a treadmill my first week, all I did was go downstairs and touch treadmill. I didn't even turn it on. I just went down, I put on my shoes, I went downstairs and I touched the treadmill and I turned on my heels and I went back upstairs and I'm like, done. Sounds silly, but it was a baby step in the right direction. Eventually I got to 100 days on the treadmill. But it all started with just going downstairs and touching the treadmill. That's how crazy that is. But it works. It works I promise you.

So for the weekly intentions, it's putting down your bigger goals. That for the guys that are on this that you had set on Friday.

Yeah.

The four slots or however many you decided on, that's what goes in the.

The week. Yep, yep. And now within those weekly and those weekly goal or with from those goals, you were going to have some priorities. The priority might be the actual goal, but sometimes, let's say the goal is you. You're wanting to earn $100,000 this year.

Okay.

There's a priority attached to that for this week. Think about that. I want you to ask yourself, what's the priority that's attached to that? Now here's where you find that. You go back to that goals page, the smart goals page. At the bottom of that page, for those of you who are in the book, it's on 18 pages, 18 through 21. But you, you're going back to the smart goals worksheets. And at the bottom there's a box that says actions. Those often are the priorities. And so from that list of actions, we now need to prioritize them. What do we want to do first? And then from those priorities, this is where we get to break it down. Like Linda said, we might want to break it down into finer details. Any other questions or comments? That was super helpful. Thanks, Linda.

Where do we get this book?

The book is going to be for sale on Amazon here in the next 30 days. The Gracie, where'd you put the worksheets?

Are. Are in the community. It should be the last post that you see in there. I've posted them twice and you can look up. It's pinned to the top of the community page. So it says Monday, work. Monday, Monday, reset call worksheets. There's a PDF in that post that you can download and have those in front of you until the.

The book is available. Okay. So there's a place for four priorities. Okay. I've asked all of you not to set more than four goals. Again, the goal can be the priority or you have free will to break it down if you'd like. I also, if you are breaking it down, I also would recommend not having more than four priorities. So maybe this week, let's say you've got a health and wellness goal. And this week you really want to focus on strength training. You also really want to focus on your cardio, and you want to focus on doing what we're doing right now, which is coaching, coaching yourself, getting coached on how to stay motivated. I feel like all of that falls into health and wellness, maybe it falls into personal development for you. But you also maybe have a finance goal and you also have a relationship goal. You get to decide what the priorities are for this week. But I really encourage you not to have more than four. Our little self sabotaging part of our brain will tell you that there's way more than four priorities. And although that might be true, we're setting oursel up for success. We're setting oursel up for some wins. So priority for the, for those of you who have some dating goals, Gracie, you want to give some ideas around the priorities?

Yeah, I was just pulling up some of the goals that you guys had set on on Friday. So some of you had goals around getting out of the house so that you could meet more people. So if we're looking at some actions that would go with that, that's the big goal is getting out, out of the house a certain amount of times a month. Now it's looking at the action steps of, okay, maybe it's writing a list of things that you enjoy doing or things that you've been wanting to try. Right. Maybe it's looking at events in your area, whether that's like, like clubs or singles events or whatever it may be. Right. It's getting really, really specific about what types of things you want to go to and then deciding how many things you want to go to in like a month span. Right. So it's getting really, really specific about that first. And then we can start looking at, okay, what are the things that sound actually enjoyable to you? Right. If it's looking at a club, maybe it's trying out pickleball for the first time. Right. And then we can break that down into even smaller baby steps. Right.

So it's doing like the research, it's getting online and viewing the images of a certain place, just checking out the vibe. Is it somewhere I'm going to be comfortable?

Maybe it's looking at people that are already in your network. Maybe you know somebody who's tried something that you've been wanting to try. Maybe it's just reaching out to them and asking them more about it or asking them if they wouldn't mind if you tagged along for the next one.

Those of you I know, Kiki, I don't mean to pick up on you. Kiki. We were talking at the beginning of this call and she was talking about how she wants to get back into her workout routine and she didn't. She had it on her list to do last week and it didn't happen for whatever reason. So she had this opportunity to evaluate like what worked last week, what didn't work. Maybe it was the actual activity that she was telling herself she needed to do or she wanted to do.

Exercise in general.

Yeah. So maybe, maybe this week the action is, let's look for something else. Maybe it's like the type of action that needs to change. Right. Like I took a lot of cardio, I used to do, you know, whatever, 45 minutes on the treadmill, super, super boring. And I ended up like dreading it. Now I'm telling myself, you know what, pickleball three times a week, I love it. Super easy. I don't even have to really think about it as much. It was more about changing the type of thing. Same thing with, you know, the places that you're putting yourself at to meet up, to meet new people. It might be the kind of place.

Yeah, I think, I think for me a lot of it. And, and you hit it just now doing it. It's, it's the thought. I, I, I, you know, I'm, I'm realizing it's what I'm thinking and how I'm thinking about it. That, and I think working on that is primary because I'm always thinking I can't fit it in right now. I can't do it right now. I think, you know, I'm thinking, oh, I'll do that later. And then I don't get it done because something else happens. So I think I have to work.

On that aspect of it. Yeah. And asking yourself, like, what would it look like for me to do it right now? Like if I could just prove to myself that I could do five minutes on the treadmill, like that is a small step in the right direction. It almost always, our primitive brain is over dramatizing and it's trying to keep you safe from having to be uncomfortable from stepping outside of your box. And so it is trying to convince you that this is going to be hard. But don't let your primitive brain stay in the driver's seat. Right. You have to have a heightened sense of awareness about what is actually going on. It's neuroscience, it's happening within all of us. We have to have that heightened sense of awareness so that we can be like, yeah, actually that's not true and that's not helpful. And this is a different way to think about it. Okay. So that weekly intention, I want you to have no more than four priorities with very broken down, actionable steps that you're going to be able to carry forward into the days of this next week, of this upcoming week. Does anybody have a priority that they need help brainstorming baby step actions under any category? Finance, health and wellness, personal development, physical space, fun and recreation, contribution and giving, Career, relationship relationships. Yep. Sorry, missed the big one.

I. I don't need help with it, but what I would say, you know, one of mine, one of my goals is around doing activities. Like, it's around getting out and doing new and different activities or things that fuel me as well as connecting with people that feel me. And so I've been doing this for however many weeks now. And I started by making a list, like you were just saying, Tracy, of, like, things I might want to do, like pickleball. I haven't done it yet, but I researched it. I found to learn to pickleball thing. Now I just need to sign up, right? And then I found, like, I love the lakes. I'm like, well, maybe I'll join like a sailing club this summer. And my. My daughter's like, what?

And I'm like, yeah, I'm going to.

Try it, you know, So I made a list of things I might want to try, and then I'm kind of chipping away at it. And then with connecting with people, I also made a list of people I would like to connect with, and some of them might be people I connect with anyway, but maybe I want to see them more often or I want to be more intentional.

And.

And so that I started with that, and then I would say just, like, having things on my calendar to look forward to. Like, tonight I'm having dinner with my sister, my daughter, and my stepdaughter. Like, you know, and then tomorrow I'm having lunch with someone and just having those on my calendar to look forward to versus what I was before is like, I'm too busy, I'm too tired, I don't want to go out to eat. And it's really. I would just tell people to just try it because it's so much more inspiring. And sometimes I still feel like, oh, do I want to go to dinner Monday night to work night? But I'm going, right? And I know it's going to be great. So.

And I hope that you. Yeah. And on that reflection of that past week, Jen, I hope that, like, what worked for you in there, you documented having things on my calendar to look forward to really works.

Like, I didn't write that down, but I'm going to.

That's gold, you guys. That's gold. And Jen gets to like bask in the learning of that. She gets to carry it forward. She now knows that. She knows that her brain is going to be like, oh, it's so. It's so much easier to stay home. But in reality, that's just her primitive brain trying to keep her safe. What she actually knows now is that it's really nice to have things on your calendar to look forward to. And so she can push through those primitive brain fear based thoughts and actually take control. And now she's learned that. So documenting the things that you've learned through reflecting back on that past week is so hugely valuable. And that's what I mean, carry it forward into this week. Leverage what you just learned. Yeah, I too have learned that. I used to think the same thing. I used to think 8 o' clock at night to play pickleball. 8 o' clock at night. I used to be in bed, like flicking through Hulu, like that was my thing. And now four out of the seven days a week I'm on the court at 8 o' clock at night. And it works great. The courts are open, people are available. It's like, and then I get to go home and I'm actually tired and I actually fall asleep faster. I learned that, like, it sounds so insignificant, but it's so meaningful towards my goals. So don't undervalue how much you learn through the process. And this call, just so you guys know, this call is here to help you figure out the action. So if you're stuck, you're like, I don't know what the actions are that I should be taking this week. This is a call that we want you to ask. Go ahead, Brett. You can come off mute.

Can you go over the order of the pages again? I got kind of lost when I was trying to take down some of your questions and I just want to know what the order is. That would be this.

Yeah, that would have been helpful for me to do at the very front. So the first page is a Weekly Reflections page. I can put up my screen. I can show it. Sure, sure, sure, sure. Okay, let me just make sure I grab the right one.

And you can walk through it.

But this way it's easier to see. So scroll down to the bottom. Gracie. On the left hand side is the Weekly Reflections at the end. Yeah, yeah. Okay. So in the PDF format, the Weekly Reflections is what we started with because I'm assuming this is new to you guys, so you won't be technically doing a weekly reflection until you're one weekend. But this is the page that we started with today is the weekly reflection. Now scroll to the top. Crazy. And from there we take what we learned and we set our intentions for this next week. And now from that page we go into a weekly to do list. This is the page where I highly recommend everything that's just running through your mind. All the things I don't care. If it has something to do with your goals, if it has something to do with your dry cleaning, it has something to do with your next door neighborhood, if it's rattling around in your head, get it down on paper. Okay, we've already captured the actions that are going to get you closer to your goal. So you do not need to rewrite those. This weekly to do list is in addition, right? We all have the things. So just capture it here so that you can confidently know that it's captured and I can move on. I don't have to like obsess over these one off things. Then we have the brain dump. We also call this thought downloads. This is, I like to just put today's date on the top line and then I put a little like however I'm thinking and feeling in the moment, sometimes I'll write a paragraph, sometimes it's just frustrating because my son never answers my texts. Okay, good to know that I. And then I can ask, I can go on and ask myself more questions and do a little self coaching session. What am I making that mean about me? He doesn't care. I'm not important. Interesting. Interesting that I think I'm not important, which frustrates me. And when I get frustrated, then I start to shut down, I don't talk to him. Good to know. That's what this little brain dump page can help you, support you in better understanding yourself. So that's how I use this. You can obviously use a blank sheet of lined paper any way you want, but that's how I use it. The next page is the first click on page four, Gracie. Now there's seven of these repeating pages. Okay? So this is what we're going to do today because I want you to know, I want you to be confident in doing this on your own at the start of every single day this week. So the first thing you do is you put the date in top right. Today is Monday 1 27, right underneath that little, little hack. If there's a birthday, if there's a significance to this day, I always write it right underneath that. Now today's schedule on the left hand side, the little lines are meant for you to Put hours. So at 8am this morning I had a goals workshop. At 9am I had the reset call and I usually like leave a space below. I like, my brain likes to see white space. So I usually have my day planned out, scheduled out like every other hour taking up those lines. 10 o' clock I have a call with our bookkeeper. Noon we have a self made you coach call. One o' clock Gracie and I are recording, just ask her podcast. And at 3:30 I'm leaving for lifetime. So and then at 8 I am playing pickleball. That's how mine, mine flushes out. So I want you guys to do that for yourself so that you can see, you have the visual of where is the white space in your day today and from the actions that you are intending to take that are going to move you closer to your goals, to your priorities. And that to do list, this is where you can fill out that daily to do that box, that shaded box right below the schedule. This is where you are transferring to do's. If it's not something that you can actually schedule, I recommend listing it there. But I also recommend don't put it there if you really don't intend on getting it done today. So if it's something that I can schedule, I typically schedule it. If it's not something, if it's something, I just don't know when I'm going to get in. Like I had to send out a couple texts today that was on my to do list. It just falls into that box. But the but I want you to make sure that when you are planning out your days, you are first and foremost you're, you're taking the low hanging fruit by looking at what are the reoccurring things that happen on Monday. Get those in, check your digital calendar. I know a lot of people on this call have nine to five jobs and they're not going to schedule out meeting with the boss, meeting with my team, writing a proposal. They're not going to get that finite. They're just going to say eight to five at work. Okay, you can, you can do that with your daily schedule. You can get as finite as you want. And I, with that being said, I do have people that actually there's enough lines there to account for your entire day. They do book out their whole day because we have a lot of people who are working towards weight loss and they put the time that they're going to break the fast and what it is that they're going to eat and then they'll say fasting between 2pm and 7pm and then eating dinner and they'll put what they're going to eat. I mean, they get very fine, they get very detailed. I do not want you to skip the part of evaluating what are the actions that I can take that are going to get me closer to my goals, what are the things that I've already committed to and what are the things that are on my to do list that could potentially get done today? Let's say today is a pretty busy day for me. There's not a lot of extra time for me. So today is not a day that if I'm working on a project or a goal that I'm going to add very many, if any, activities to. It's just I just don't have the time. But tomorrow I have a lot more white space. So tomorrow more of the things, the actions from my goals put on tomorrow's. Okay, now on the right side where it says thoughts and feelings, this is the game changing part of your day. I want you to pick three events. Okay, so event one. So I had, like I said, I had the 9:00 clock reset call that you guys are all on right now. I have a noon coach call and at one o' clock we record our podcasts. So I'm. All I'm doing is I'm picking three events, three commitments. Maybe one of them is a to do, maybe one of them is a reoccurring every single day event. Like fasting people who are trying to lose weight. They've incorporated intermittent fasting. You know you're going to be fasting today. That can be an event. My the reset call for me is an event. Recording the podcast is always an event on Mondays that I put. So you pick three events. Event one, event two, and event three. You just write them down. So you're taking them from today's schedule. You're filling in that shaded box and now you're deciding how do you want to feel as you are executing on that event. Okay, so if I've chosen the podcast, recording the podcast at one o', clock, how do I want to be feeling at one o'?

Clock?

I always want to be feeling abundant. That's a big one for me. I don't want to feel. I don't want to feel like there's any sort of lack or any sort of dread or have to's. I want to feel abundant. I want to feel creative. A great in the book that's coming out, it comes with a bookmark that has a Whole bunch of positive feelings, motivating feelings. But maybe you want to feel grateful, Maybe you want to feel confident. Maybe you want to feel loving, curious, compassionate. Maybe you want to feel free, creative, resilient, courageous, satisfied, trusting. Decide how you want to feel ahead of time. This is the game changer, you guys, because just like when you're unaware of how feelings are driving you to behave, your day unfolds in a very sabotaging way. We are, this is the remedy to that. We decide ahead of time how it is that we want to feel. We know how to generate feelings because we've already recognized that the reason why we're feeling defeated, lonely, vulnerable, is because what it is that we're thinking. We can generate feelings just by choosing how we want to be thinking, what it is that we want to be believing. So you decide how it is that you want to feel, and what believable thought creates that feeling. There's thousands upon thousands upon thousands of believable thoughts. You have to get a little creative and try it on. Do I believe that? How does that feel? And you don't always have to be feeling like you're riding on the back of a unicorn or sliding down a rainbow. It can just be neutral. Sometimes neutral, indifferent can be helpful, especially. Especially if it's an event like working out you've been dreading. So decide ahead of time how it is that you want to feel and what thought creates that feeling. You guys, this is what changes lives, is when you decide ahead of time about three events every single day. And from here, I know some of you do not live by this book or by your worksheet. You don't have it at hand. A little hack is I set an alarm if it's something like recording the podcast. And I want to feel abundant. And I've decided that I believe that there is so much for us, so many lives for us to be impacting. That makes me feel abundant, that makes me feel excited. But, you know, I also have a human brain that habitually looks for danger. I have to be reminded. So I set an alarm at that time and I label the alarm. So that's what comes up on my phone. And I'm like, that's pretty slick. And I came up with that. That's a thought that came out of my head, so it's easy to believe. So you do that for all three events. Does anybody need any help with choosing an event, with deciding ahead of time how you want to feel? And sometimes the trickiest part is what thought creates that feeling. For those of you who this work is new to, there's no shame in asking for help. And before Gracie takes down this page or the screen, I just want to draw your attention to the bottom of the page. Every single day, I want you to stay aware of these self sabotaging feelings. Notice if you are feeling guilty, overwhelmed, if you're feeling anxious, angry, frustrated, disappointed. There is no shame in feeling emotions. They're meant to be felt. Staying aware of them is what gives you all the control because you can remind yourself it's coming from a thought, it's coming from a belief. And you get to do the work to question that thought, to question that belief. So most of the time, if I'm being honest, I do this in retrospect. As I'm working on today's schedule, I reflect back on yesterday and it's much easier for me in retrospect to be like, yep, I was disappointed yesterday. I felt vulnerable yesterday. And I just simply checked the box. I can ask myself, why? What was I thinking? Not, I don't ask myself what was the circumstance? And tell myself, I need to change the circumstance. I asked myself, what was I thinking? Because that was the root cause of the feeling. Okay, Gracie, you can take down the screen share and then go ahead.

Brent, are we able to use the Brain dump worksheet at the beginning of the day and then at the end of the day to reflect?

Yeah. Yeah, I think it's a great way to use it. Yep. Okay, so this is how you go about planning your week with intention. It's, I will say, I'll give it. It's 50. 50. There is a planning of the activities that happens, but the most important part is planning how it is that you want to be thinking and feeling while you're taking those actions. And this tool is an accountability tool. It goes hand in hand. Yes, our actions ultimately create our results, but how do we get to taking those actions? By staying aware of how we're thinking and feeling. So every weight loss program that anybody anywhere has ever joined, they always focus on the actions, but they never help you get to the root cause of what created an overweight situation in the first place. It's how you were thinking and feeling, and it's how you're thinking and feeling that's going to get you to taking the activities that are going to help you lose the weight. So I'm, I'm not taking anything away from the best practices, from the actions, the people that are working on their dating life. Gracie has the most amazing best Practices, but it's not coupled with intentional thinking and feeling. It's not going to be sustainable. And we want to get everybody sustainable results. We want everybody to feel a sense of compassion for themselves, for those unintentional thoughts, those unintentional feelings. You're human, you're gonna have them. But we also want to teach you how to take control. And so we are providing these tools, the book, the coaching to support you in that journey. Okay. So in addition to all of that, Gracie's got weekly calls, coaching calls that are helping you shift from the sabotaging thoughts and feelings into intentional thoughts and feelings. In Self Made you, we have the same thing. Gracie also has the, the very tangible action type workshop calls. We have the same thing in Self Made you. Ours are just more vast. We've got workshop calls this week on weight loss. We have them upcoming on professional advancement, all the other things as well. So any questions? Go ahead, Brent.

So every week from now on, I know this is sort of like an intro again, in a sense. Um, we're supposed to bring the weekly reflections and we're going to go through that and just kind of share what we've learned and what, what we want to improve on.

Yeah. So that packet that Gracie posted, what I would do until the book comes out is I would print that packet every single week. That packet is everything you need for one full week. Okay. And yes, you can absolutely do the reflections. A lot of my clients on this call, I know Jen Truman does this, a lot of this ahead of time. A lot of people will get off this call and they'll, they'll plan out the rest of their week. I personally believe in taking one day at a time. I will plan, I will schedule out the reoccurring events that I know are going to happen Tuesday, Wednesday, Thursday, or the commitments that I've made. But I leave it pretty loose. Like I don't decide how I'm going to think and feel about any event other than the events that are happening today. I leave that for my what I call my self coaching session. And it takes me about 10 minutes on the front end of every day. It's the best 10 minutes I spend. It sets me up for success. I am absolutely 100% a self made person. I take responsible responsibility for all the results in my life because I spend 10 minutes deciding not about where it is that I'm going to be and what it is that I'm going to be doing, about how I'm going to be thinking and feeling. It's a game changer. It's how you achieve your goals. You got to be intentional about how to set goals in the first place. But this is the game changing component that everybody's missing. Okay? So we invite you to be here every single Monday to do this work. It will get a little bit faster. I talked a lot today to explain it, but this is kind of what you can expect from these calls on a weekly basis.

Yeah, it's a lot in one day, so in one hour.

So don't.

This recording will be posted in our group. Feel free to send me screenshots or send me photos of your Your day that you've planned out or post them in the community so that people can kind of comment and give you ideas on it. But stay on track with this. Commit to just this week, trying this out for each day, making sure that you're planning out every single day for this week so that we can come back next week now that you've had, like, a full week under your belt of trying this out, and we can really reflect on it and refine it from there.

Okay. And just a reminder, coaches, we have a noon call today. All right. Yeah. Thanks, you guys. Take care. We'll see you next week. Have a good week.

Bye.

Bye.