In this Motivation Monday episode, certified high‑performance coach Shawn Butt Buttner shares a personal story about a night of poor sleep caused by anxiety over his father’s job situation and his own business pressures. He explains how he applied a simple yet effective technique—journaling all his worries—to clear his mind and fall asleep. After finally sleeping, he outlines practical recovery actions for the next day, including extra walks, a short nap, and a longer meditation session, emphasizing energy management. Throughout the monologue he encourages listeners to stay focused on their goals, maintain joy, and identify their own reliable coping tools, especially parents juggling many responsibilities. The message is that each new day offers a fresh chance to show up, progress, and impact the world despite setbacks.
Chapters
Sam sa. Hey, good morning, everyone. Welcome to start your day. Great. Start your day with a coach. I am your coach, certified high performance coach Sean Butner. And we are on motivation Monday today. Right? So this is the show where I help you find that meaning in your life that gets you excited, that gets you motivated, that helps you get after it. And today we're talking about how to recover from a bad night of sleep, because that's what happened to me. And so I just wanted to share really quickly. You know, I think we all have these situations in our lives where sometimes our anxieties can get out of control. And the people that are able to get into their performance and succeed are able to handle that in a much different way than most other folks. Right. And what do I mean by that? I mean, you're not going to get stuck in those anxieties, in those hurdles. You're not going to let that stop you from doing what you got to do. So last night when I'm trying to sleep, you know, I was talking with my father and it seems that he is going through a big, like, job shift right now where he might have been forced out of a job because he's old. You know, in any case, I'm a little bit worried about him. And so that's going in the back of my head. I had some, you know, just general anxieties of running a business, you know, that. And on the good days, you're working and you're not thinking about it, and so you're making progress. But for whatever reason, yesterday seemed to have caught all that up with me. And then trying to get to sleep, I'm exhausted. And I basically, you know, did what you're supposed to do when you can't sleep is half hour in bed, you're not asleep, get up, do something else for a little bit, get tired, try to go back to sleep. And after a couple of cycles of this last night, so from like when we went to bed at like 11 to like 2:30 in the morning, this is all going on. I finally remember. This is a call for you guys to. You know, the journal is the ultimate personal development tool. And so I remember having been through this situation before. Excuse me. For weeks and weeks and weeks on end, you know, so I was able to remember the technique to journal all the. Excuse me, I'm gonna get some water. All the anxieties in a journal, Get it out of your head so your brain understands that you can sleep. Right? It worked like a charm. After I did the journaling, just Listed everything that was going on in my head that that worked. And I share this with you not to that, because I want you to guys to know what's going on in my life. But I also, I just want to highlight how, you know, I think so many people have these types of like, sleep issues or these anxieties and sometimes a very simple technique, the one that we don't think of right away, the one I should have thought of like three hours before, I should have done this before bed, just out of habit, could have shifted that night of sleep, right? So. But here I am. And you know, I know through all the energy work I teach in certified high performance coaching that I do, how to manage today. You know, I'm going to need to take some extra walks. I might need a nap. Might need to do an extra long meditation this afternoon just so that I can keep at. At. Excuse me, keep going at what I need to get at, right? So what are you guys working towards? What are you guys getting at this week? Right? So that's the motivation part of this, right? So in spite of whatever happened yesterday, whatever happened last night, how are you showing up today to get, you know, progress your life, to get those projects done, to really deepen those relationships, to get in the best health of your life? It's such an important thing to keep your eye on the prize, right? You don't want to stumble on those things that sometimes you don't have control over, or in my instance, you feel like you don't have control over until you realize, oh, I got to do that one thing that I know works every time. So what's the thing that you do that works every time that you're forgetting in your life? Right? Maybe it comes to mind or maybe it doesn't, and that's totally fine. But really what I'm saying, though, is we can still start the day with joy, even if we're exhausted. And, you know, to parents with little kids, my shout out to you guys, because you probably do that way more often than I do. And I see you. So, you know, how are you still bringing that joy, feeling your progress during the day, having that impact in your families, in your organizations, in the world around you. I think that's an important thing to ask. So that said, guys, that's all I have for today. You got this. I'm cheering you on. No matter again, what's happened in your past, what's happened yesterday, what happened last night, today is a new day to get after it. And I think that's a beautiful thing if we can remember that, you know, each day is a new day. So that said, I'll catch you guys later. Take care.
