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Welcome to the nourishing. 
Amy podcast. 

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I'm Amy Rankin. 
I am an emotional intelligence 

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and life coach as Speaker, a 
Creator, and a wellness. 

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Chaser, I have created this 
podcast for you to learn how 

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'but mindset changes and get 
really actionable. 

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Takeaways to find out who you 
are, what lights you up, how you

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can love yourself again and how 
to live your best life. 

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Give yourself the space to 
welcome in more self-care and 

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confidence. 
Reduce feelings like overwhelm 

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and stress and let find your 
sparkle again. 

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Are you ready? 
Let's do it. 

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Welcome to another episode of 
Monday motivation with me. 

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Amy, I am checking in with you 
guys. 

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Because, like I said in the last
episode and kind of the episode 

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before, as well, this upcoming 
week, potentially has the 

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opportunity to be one of the 
busiest. 

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One of the more overwhelming one
of the more stressful weeks of 

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the Year, we're ramping up to 
the end of the year. 

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We're getting towards that phase
where we're like wow. 

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What day is it? 
Like are we what year are we in?

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All of that kind of fun stuff, 
but before that the lead-up to 

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that can feel a little 
overwhelming and a little 

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stressful. 
There's a good chance that you 

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have had lots of things booked 
into your calendar over the last

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few weeks, and I know for me as 
much as I personally have. 

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Been absolutely loving it. 
I've also kind of burnt myself 

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out a little bit as well over 
the last week, just purely from 

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over-committing and saying yes, 
Yes, to all of the things and 

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being so excited about all of 
the things. 

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But also not really having a lot
of time, then for prioritizing 

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myself and from the people that 
I've been chatting with as well.

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I know there's a lot of people 
that are in the same boat so I 

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wanted to share with you, a 
exciting refreshing Monday 

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motivation and this is actually 
based on one of my most popular 

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Instagram posts for this whole 
entire year. 

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It's my most saved and shared 
posts. 

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And it's essentially a weekly 
check-in that you can do with 

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yourself to just see how you're 
feeling. 

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I also did some feelings that 
you can be aiming for some 

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reminders and also some 
affirmations and self-care 

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ideas. 
So I will actually share the 

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link to this post in the show 
notes so that you can head over 

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to Instagram and you can save or
share this post so that you can 

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come back to it at any time. 
For yourself, it's got some 

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really great like little 
journaling prompts things to 

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think about maybe something 
stands out that you would like 

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to remind yourself but I'm going
to talk you through them in this

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episode. 
Maybe you grab a pen and paper, 

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if that feels good for you and 
write something down, maybe 

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write a few little journaling 
prompts, right? 

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Some reminders that you want to 
be taking into this upcoming 

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week, so that you are feeling 
refreshed invigorated, 

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energized, and we're really 
wanting to try to move away. 

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From feeling overwhelmed, 
feeling burnt out, just not 

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feeling like that, best version 
of yourself, of course. 

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It's only normal to be feeling 
these other feelings like 

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stressed overwhelmed, burnt out,
all of those things. 

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It's normal from time to time to
feel that, but also we want to 

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catch it out when we do feel 
those feelings. 

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We want to recognize that coming
up, and we really want to be 

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doing what we can to move 
through it as quickly as 

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possible, right? 
So, without further Ado, I 

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actually just Membered, I'm 
supposed to do a recommendation 

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and guys I just really have not 
thought about one this week so 

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you can have to next week. 
Alright, yes, without further 

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Ado, let's get into some of the 
little journaling prompts that 

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you can do for yourself. 
So you will know if you are an 

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OG listener to this podcast, my 
absolute favorite question to 

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regularly, check in with 
yourself, is, how do I want to 

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feel this week? 
Now, you can check in with 

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yourself with this one every day
if you want to. 

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How do I want to feel today? 
So how do I want to feel this 

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week. 
What that does is instead of. 

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So with a lot of these check-ins
that I like to do its future 

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thinking or Forward Thinking 
rather than thinking about like 

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how you are feeling how you were
feeling last week, or the last 

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few weeks, and the feelings that
you might be carrying into this 

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week that are residual from the 
previous week. 

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What we really want to be doing 
is forward thinking. 

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And thinking about, if I could 
pick a feeling that, I really 

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want to be aiming for, this 
would be it and it can be 

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anything. 
No. 

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Judgment, whatever the feeling 
is that you're really wanting to

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move towards. 
So how do I want to feel this 

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week? 
Second question. 

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Now this one for me is a really 
important one. 

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This week. 
What are my top priorities this 

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week? 
Now if you are high achiever or 

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if you're a yes person it can be
really hard to prioritize, all 

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of the things for the week and 
that also means that that can 

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lead to procrastinate. 
And because sometimes when it 

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feels like there's, you know, 10
or 15 different things that 

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you're really wanting to 
prioritize. 

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And we've only got seven days in
the week that can feel 

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difficult. 
So when you can really get clear

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on what a my top priorities, 
that gives you some real 

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Direction and Clarity for your 
week that, yes, you can have 

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your to-do list. 
So, something that I really like

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to do with this is, I do a big 
brain dump on like a Sunday 

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evening or a Monday morning 
before I get started really 

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properly on my day. 
And I do a big brain dump of 

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like water. 
All the open tabs in my brain. 

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Like, what is everything that 
I'm just, like, I can't forget 

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this. 
I don't want to forget this, and

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I brain dump everything out and 
just do a really big list. 

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And then what I do is I look 
through that and I think, okay, 

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if I could just choose, my 
absolute non-negotiables are top

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priorities and I go through and 
put a little star next to them 

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or highlight them. 
And then, what I do is, look at 

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my work days, like my working 
hours, my calendar off, like, 

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things that I've got scheduled. 
In meetings, all of that type of

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stuff and then I look and see 
and think okay in between all of

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this stuff that I know I already
have on, where can I fit my 

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non-negotiables in? 
What does that look like for me?

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Where are the spaces of time 
that I can allocate? 

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And so, then that means that my 
absolute non-negotiables are 

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covered. 
And I know that I'm going to get

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to them. 
So that's one less thing to be 

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thinking about and stressing 
about and then all of the other 

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things I've already got them 
written down. 

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So in my mind, my brain is like,
okay, I have these written down 

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Down. 
I know I'm not going to forget 

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about them, it gives you the 
opportunity to close out some of

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those tabs to know and have that
sense of confidence within 

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yourself as like, it's okay. 
I can come back to these. 

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They're all written down. 
I'm not going to forget about 

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them. 
So that's my other second. 

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Favorite question. 
Now, my next to how am I 

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nourishing, my body. 
And how am I nourishing my mind?

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So how am I nourishing my body? 
I kind of relate that back to 

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like, what food prep have? 
I done? 

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Have I done any meal planning 
or? 

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Prepping this week that I know 
I'm going to be eating 

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nourishing foods because let's 
be honest for a lot of us and 

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definitely be included. 
If I haven't got food ready to 

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go in the fridge for me, then 
I'm stopping in at the Macker 

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drive-through when I'm in a rush
because I'm out on the road and 

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I'm doing 10 different things 
that day and I just haven't had 

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time to prep any food or not, 
even haven't had time, let's 

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catch that out. 
I haven't prioritized prepping 

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healthy food and I don't have 
any snacks with me. 

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So I know that when I'm really 
busy and like I said this up, 

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Coming week is generally quite a
busy week for a lot of us is 

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when my nourishing myself really
starts to drop down the priority

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list because there's so much 
other things that I'm trying to 

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prioritize. 
So how am I nourishing? 

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My body. 
Also coming into this means 

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moving my body. 
That also is kind of actually 

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for me part of how am I 
nourishing my mind? 

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Because for me moving, my body 
is a form of prioritizing myself

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and putting myself first, even 
if it's just for 20 minutes or 

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half an hour. 
And so for me yes it's She's my 

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body and getting that movement 
in, but it's also my mind 

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because it's prioritizing me. 
It's giving myself a chance to 

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just switch off for half an hour
and put me first. 

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So, how am I noticing my body? 
How am I nourishing my mind? 

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Next one, where can I prioritize
self-care? 

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And I'm actually going to give 
you guys some ideas for 

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self-care in a few minutes. 
So self-care doesn't always have

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to be the one our massages and 
facials as much as that's a 

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beautiful way to give back to 
yourself for some when we I've 

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only got five or ten minutes 
spare here and there during the 

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week, driving out to go and get 
a massage and prioritizing that 

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time doesn't feel achievable in 
that week. 

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And that's okay, there's time 
and space, that is available for

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those bigger periods of time. 
But for now, let's have a look 

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at some other ways that you can 
prioritize self-care easily. 

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And that feels achievable for 
you in a few minutes. 

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Next active, journaling 
question. 

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What habits are going to make me
feel good? 

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What habits do you already have 
in your If maybe you have a 

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morning routine, maybe you have 
an evening routine. 

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Maybe, there's a skincare 
routine or shower routine that 

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you really enjoy, what habits 
are going to make me feel good 

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this week. 
Next question, what am I proud 

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of last week? 
And the reason that I love this 

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is because especially when we're
feeling a bit overwhelmed or 

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really busy. 
It's easy to look back at the 

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last week and think far out, 
like, I hoped, it was just so 

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stressful. 
I just had so many things on it 

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was so busy. 
And whilst yes, that might Be 

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true. 
That doesn't mean that there's 

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not things that you're actually 
proud of as well that went 

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really well or that you actually
really did achieve. 

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And so it's nice to be able to 
reflect on those things. 

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And just take a moment to be 
proud of yourself in the midst 

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of everything else that's 
happening. 

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And then also my last one, 
another favorite, am I choosing 

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to let anything go? 
So, is there anything that you 

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notice that maybe you've been 
holding on to emotionally 

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physically, mentally, is there 
any thought patterns, or thought

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processes that have been? 
Coming up for you, that haven't 

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been making, you feel good. 
Maybe. 

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There's some conflict with 
somebody, whether that's a 

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family member friend 
relationship in the workplace. 

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Is there anything that you are 
deciding this week that you 

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choose to let go of? 
So there, they are my top, 

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absolute favorite weekly 
check-ins that you can do for 

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yourself, just to reset, 
refresh. 

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And like I said, start the week 
feeling really invigorated and 

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like you've got some direction 
and clarity. 

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Eon where you want to be moving 
for this week. 

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How you want to be feeling? 
Which I'll give you some 

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feelings in a second. 
And also just some clarity on 

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like what does this upcoming 
week look like for me if I was 

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to be showing up as the best 
version of myself. 

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So next thing that I want to 
touch on because I know that 

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this can feel a little bit hard 
for some people back to that 

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first question, how do I want to
feel this week? 

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Now that question can be hard 
because some of us are not used 

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to checking With feelings and 
really not even recognizing, or 

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being aware of feelings and what
they are. 

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So, sometimes even the question 
of, like, how do you feel at the

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moment sometimes for us? 
The answer can be. 

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I just feel shit. 
Like, I just don't feel myself 

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and shit, isn't a feeling not 
feeling myself. 

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That's not actually a feeling. 
It's explaining how you feel, 

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but it's not actually being able
to put a label to the feeling. 

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And so, when we get so used to 
Like disassociating from our 

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feelings, may be pushing them 
away, repressing them, and just 

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not being super aware of what 
our feelings are, it can be then

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also difficult to recognize. 
Okay, well, what's the opposite 

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of this for me? 
Like so some people it might be 

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while I just want to feel better
or I just don't want to feel 

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like that which is fantastic. 
That you can recognize how you 

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don't want to feel, but we need 
to be able to give ourselves 

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some direction of how you do 
want to feel otherwise. 

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How are you supposed to move 
towards that? 

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So Some feelings that you could 
be wanting to aim for could 

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potentially be calm. 
Relaxed. 

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Happy excited, peaceful 
affectionate passionate caring 

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empathetic optimistic, eager 
proud joyful content, satisfied,

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compassionate organized and 
productive. 

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So Oh, of course, there is like 
so many different feelings. 

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That is just some that I picked 
out that I thought May resonate 

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with some of you that is in 
general. 

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Some of the feelings that I will
notice. 

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I try to aim for during my weeks
so there's some feelings ideas 

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for you. 
Of course, another tool that you

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can also use is the feelings 
wheel. 

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I do have a blog post over on my
website, with the feelings wheel

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and the image of that. 
But you can also really easily 

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just Google the Ling's wheel and
clicking to images. 

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And there's so many different 
feelings, wheels that come up 

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for you. 
They generally all the same, 

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they'll just be different 
colors. 

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So that's a really great tool. 
What I actually encourage you 

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guys to do and all of my clients
to do is actually save that 

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feelings will as an image on 
your phone and keep it as a 

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favorite. 
So that whenever you are feeling

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a little bit confused, either 
about how you're feeling it at 

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that current moment, if you 
noticed that you've been 

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repressing some feelings and 
pushing them away and you're 

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just noticing like, can't really
put A label to how I'm feeling. 

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I feel like I'm stuck and I'm 
not moving through it using that

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feelings. 
Well, being able to go into your

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photos into your favorites and 
just click on that pic, okay? 

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This is how I'm feeling giving 
it that label is so freeing, 

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because what that means is, when
were able to label how we feel, 

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it gives us some ability to then
be able to move through it. 

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Okay, I recognize this is, this 
feeling is what's coming up for 

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me at the moment. 
What can I do now? 

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Like, why is that coming up for 
me and what can I do to move 

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through that? 
So we Use it as a reflective 

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tool and we can also use it as a
proactive to love like, okay, 

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what are some feelings or what 
is a feeling? 

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I can pick out that I want to be
moving towards with this. 

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So feelings wheel is one of the 
best tools that I personally 

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love to use and that I love to 
encourage my clients to use. 

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Now my next one that I have my 
Lex next slide, sorry on my 

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Instagram post, is some 
reminders for you this week. 

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Some really important reminders 
and maybe There's just one of 

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these that really stands out for
you. 

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That's like all that's relevant 
to me from the last few weeks or

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this feels like something I want
to keep reminding myself coming 

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into this upcoming week. 
Maybe you write it on a Post-It 

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note and have it on your laptop 
for work. 

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Maybe you write it out and stick
it as like a little sticky note 

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on your fridge, or you put it as
like, your background on your 

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phone to remind yourself, 
whatever it is, is there any of 

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these reminders that stand out 
for you? 

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So, there are only three things 
that you can control. 

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Roll, your thoughts, your 
feelings and your behaviors. 

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My next, reminder, everybody 
else's thoughts feelings and 

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behaviors are outside of your 
control, my next, reminder. 

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And this is one of my favorites 
personally. 

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Your emotions are valid but your
reactions might not be My next 

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00:15:40,700 --> 00:15:43,000
reminder, you don't have to be 
perfect. 

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My next reminder not every day 
is going to be a good day, but 

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that's okay. 
There is always a new day 

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tomorrow and I love this one 
because I am not about Positive 

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Vibes. 
Only, you guys will know that I 

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talk about this all the time. 
There is a podcast episode, if 

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you just search Positive Vibes, 
only is bullshit, it will come 

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up, but it's just reminding 
yourself that it's okay. 

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It's normal to have down days. 
It's normal to have days that 

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00:16:08,800 --> 00:16:11,000
don't feel like they They've 
gone according to plan or but 

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something's thrown you off. 
It's okay. 

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There is a new fresh day for 
you. 

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00:16:15,300 --> 00:16:17,700
Starting tomorrow that you can 
choose how you want to be 

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00:16:17,700 --> 00:16:19,700
feeling. 
And think about, what would I 

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00:16:19,700 --> 00:16:21,300
structure what habits would I 
bring in? 

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How do I want to feel tomorrow? 
My next reminder, you are strong

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00:16:25,500 --> 00:16:29,900
capable and worthy. 
And my last reminder, one small 

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00:16:29,900 --> 00:16:33,900
thought or Habit in the morning 
can change your whole day. 

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00:16:34,300 --> 00:16:37,000
And again, that's another one 
that I really love because it's 

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00:16:37,000 --> 00:16:39,400
really just thinking about what 
am I doing in the mornings too. 

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00:16:39,600 --> 00:16:42,900
Set myself up to be prioritizing
myself and feeling good. 

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00:16:42,900 --> 00:16:45,800
If I can do one thing, even if 
that's going in, filling up my 

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00:16:45,800 --> 00:16:48,300
drink bottle and drinking a 
liter of water before ever. 

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00:16:48,300 --> 00:16:51,600
Really done anything. 
Or while I'm writing up my to-do

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00:16:51,600 --> 00:16:53,800
list for the morning. 
I know that I'm prioritizing 

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00:16:53,800 --> 00:16:57,000
myself and hydrating myself 
well, from the minute that I get

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up. 
Okay, let's talk about some 

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00:17:00,100 --> 00:17:02,200
affirmations. 
Now, I'm actually going to do a 

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00:17:02,200 --> 00:17:04,800
podcast episode. 
My next podcast episode is going

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00:17:04,800 --> 00:17:08,300
to be on affirmations and how 
you can actually really embody 

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00:17:08,300 --> 00:17:11,900
these because I think 
affirmations feel like a good 

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00:17:11,900 --> 00:17:14,300
idea. 
They seem like a good idea to a 

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00:17:14,300 --> 00:17:17,500
lot of us but it's like am I 
actually just standing in front 

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00:17:17,500 --> 00:17:20,500
of a mirror reciting these 
things but not actually fully 

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00:17:20,500 --> 00:17:22,599
believing in them. 
So I'm going to give you some 

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00:17:22,599 --> 00:17:25,700
ideas for some affirmations but 
if this feels like something 

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00:17:25,700 --> 00:17:27,900
that's a little bit confusing or
something. 

325
00:17:28,000 --> 00:17:30,900
That you're more interested in 
have a listen out for my next 

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00:17:30,900 --> 00:17:32,900
podcast episode. 
And I will talk all about 

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00:17:32,900 --> 00:17:35,800
affirmations and how to really 
make them feel like you are 

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00:17:35,800 --> 00:17:38,200
embodying them and believing in 
them as well. 

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So here we go. 
I am working on creating the 

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life I want to live I am not 
behind. 

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I am exactly where I need to be.
I have so much to offer the 

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00:17:52,500 --> 00:17:57,300
world. 
I am smart successful and 

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00:17:57,300 --> 00:18:02,600
confident. 
I am calm, centered and 

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00:18:02,600 --> 00:18:06,900
grounded. 
I am growing and learning every 

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00:18:06,900 --> 00:18:10,700
day. 
I am strong enough to handle 

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00:18:10,700 --> 00:18:16,300
what today brings I am enough 
today, not just once I have 

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00:18:16,300 --> 00:18:21,100
achieved that goal. 
I have the courage to set 

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00:18:21,100 --> 00:18:23,900
boundaries and say no when 
needed. 

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00:18:25,700 --> 00:18:29,600
I prioritize myself because I am
important. 

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00:18:31,800 --> 00:18:35,100
So they are some of my favorite 
affirmations that I wanted to 

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00:18:35,100 --> 00:18:38,400
share with you guys over on that
Instagram post, of course, like,

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00:18:38,400 --> 00:18:41,600
even if you go on Pinterest or 
Google and search affirmations, 

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00:18:41,600 --> 00:18:45,700
there is literally thousands 
that would come up, but they're 

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00:18:45,700 --> 00:18:48,500
some of my favorites that really
helped me to just again. 

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00:18:48,500 --> 00:18:51,300
Get that Clarity and Direction 
on how I want to be feeling for 

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00:18:51,300 --> 00:18:53,300
that day. 
The things I want to be feeling 

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00:18:53,300 --> 00:18:56,700
like I am embodying and really 
feeling and believing and buying

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00:18:56,700 --> 00:18:59,800
into. 
So have a listen out if there's 

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any of them, that kind of sad. 
With you that you're like, yes, 

350
00:19:02,200 --> 00:19:04,100
that's one that stands out for 
me again. 

351
00:19:04,100 --> 00:19:05,700
Go and write it down. 
Put it somewhere that you're 

352
00:19:05,708 --> 00:19:08,200
going to see it this week with 
affirmations. 

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00:19:08,200 --> 00:19:12,000
I keep them on a little piece of
paper next to my mirror in my 

354
00:19:12,000 --> 00:19:15,300
bathroom because I mean, I mean,
they're regularly during the day

355
00:19:15,300 --> 00:19:17,100
whether I'm going to the 
bathroom or I'm brushing my 

356
00:19:17,100 --> 00:19:20,200
teeth, whatever it is that I see
them and it gives me the 

357
00:19:20,200 --> 00:19:22,500
opportunity to just check back 
in with them and just breathe 

358
00:19:22,500 --> 00:19:25,700
into it again, I'll talk more 
about that in the next episode. 

359
00:19:26,100 --> 00:19:29,000
Now my last one like I said I'm 
going to share with you some 

360
00:19:29,000 --> 00:19:34,800
self-care ideas. 
Now these Swans should feel easy

361
00:19:34,800 --> 00:19:38,000
quick and achievable. 
So, like I said, we've always 

362
00:19:38,000 --> 00:19:41,300
got the big ones like going and 
getting a massage or getting a 

363
00:19:41,300 --> 00:19:44,700
facial going for, like a long 
lunch with the girls catching up

364
00:19:44,700 --> 00:19:47,600
with somebody, those types of 
things, which yes, they are all 

365
00:19:47,600 --> 00:19:49,900
forms of self-care. 
But in the midst of feeling 

366
00:19:50,100 --> 00:19:54,400
busy, and overwhelmed, maybe 
leaning a little towards burnt 

367
00:19:54,400 --> 00:19:56,800
out. 
Let's talk about some things 

368
00:19:56,800 --> 00:20:00,300
that feel easy and quick for you
that you can be implementing to 

369
00:20:00,300 --> 00:20:04,700
just reset. 
So utilizing Do Not Disturb mode

370
00:20:04,700 --> 00:20:08,100
on your phone. 
This one for me is huge when I'm

371
00:20:08,100 --> 00:20:10,500
feeling burnt out and I'm 
getting to the end of the day. 

372
00:20:10,700 --> 00:20:14,000
Now, I know I spoke about 
decision fatigue, a few episodes

373
00:20:14,000 --> 00:20:16,000
ago. 
Perfect episode to pair with 

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00:20:16,000 --> 00:20:18,700
this self-care idea of this is 
one that comes up for you. 

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00:20:19,100 --> 00:20:22,200
When I feel like I'm getting to 
that point in the afternoon that

376
00:20:22,200 --> 00:20:25,200
I'm just super overwhelmed or 
I'm getting to the point that 

377
00:20:25,200 --> 00:20:28,100
I'm like okay I could start to 
lean towards feeling a bit 

378
00:20:28,100 --> 00:20:31,000
Snappy and irritable Do Not 
Disturb mode. 

379
00:20:31,200 --> 00:20:35,000
My phone is a lifesaver because 
I feel like any time my phone 

380
00:20:35,000 --> 00:20:38,400
flashes out with a notification 
or, you know, a phone call or 

381
00:20:38,400 --> 00:20:41,300
someone's messaging or, you 
know, there's a group message 

382
00:20:41,300 --> 00:20:47,000
happening, it can be another way
that your energy and your focus 

383
00:20:47,000 --> 00:20:49,900
is taken away from yourself. 
Especially if you're like busy 

384
00:20:49,900 --> 00:20:52,600
at work, or you're really trying
to focus on something being 

385
00:20:52,600 --> 00:20:54,900
distracted by. 
Your phone is something that 

386
00:20:54,900 --> 00:20:59,700
again takes more time and energy
and effort away from you or that

387
00:20:59,700 --> 00:21:02,100
thing that you're trying to do. 
And Be present with. 

388
00:21:02,600 --> 00:21:04,800
So utilizing Do Not Disturb mode
on your phone. 

389
00:21:04,900 --> 00:21:06,400
Yes. 
People can still get in contact 

390
00:21:06,400 --> 00:21:08,500
with you, if they're in your 
favorites and they need to they 

391
00:21:08,500 --> 00:21:10,800
can call you twice and the phone
call will still come through. 

392
00:21:10,800 --> 00:21:13,700
So if there's an emergency, it's
still there. 

393
00:21:13,900 --> 00:21:17,900
But it means that you have less 
distractions which means intern 

394
00:21:17,900 --> 00:21:20,200
you, hopefully feel less 
overwhelmed as well. 

395
00:21:20,700 --> 00:21:22,400
So do you use? 
Do not disturb on your phone. 

396
00:21:22,900 --> 00:21:25,700
Nourish your body. 
With healthy foods, kind of 

397
00:21:25,700 --> 00:21:29,700
touched on that one at the start
hydrate and move your body. 

398
00:21:29,800 --> 00:21:32,100
Again, something that we Sun at 
the star. 

399
00:21:32,300 --> 00:21:36,400
But I don't think that those two
things are really focused on a 

400
00:21:36,408 --> 00:21:39,300
self care and ways that you can 
be looking after your mind and 

401
00:21:39,300 --> 00:21:42,600
body enough. 
Next self-care idea is Journal. 

402
00:21:42,900 --> 00:21:45,200
So maybe that looks like doing a
brain dump. 

403
00:21:45,200 --> 00:21:47,500
Maybe you're just like oh my 
gosh, there's so many things 

404
00:21:47,500 --> 00:21:49,300
that are on my mind. 
I've just got to write them all 

405
00:21:49,300 --> 00:21:51,500
down and just like blurt them 
all out. 

406
00:21:51,800 --> 00:21:54,400
Maybe it looks more like being a
little more specific and 

407
00:21:54,400 --> 00:21:57,400
utilizing some of my journaling 
prompts that I gave. 

408
00:21:57,600 --> 00:21:59,900
Maybe there's some other things 
that come up for you that you 

409
00:21:59,900 --> 00:22:03,200
would like to be journaling 
about About my neck, self-care 

410
00:22:03,200 --> 00:22:04,400
idea. 
Read a book. 

411
00:22:04,600 --> 00:22:06,900
Now, this is something that I've
actually started to bring in of 

412
00:22:06,908 --> 00:22:09,600
an evening instead of screen 
time when I get into bed or 

413
00:22:09,600 --> 00:22:12,400
watching a TV show, like I love 
switching off. 

414
00:22:12,400 --> 00:22:15,000
You guys will know. 
I love my reality TV shows. 

415
00:22:15,100 --> 00:22:18,900
I love getting really into like 
a series, like money Heist. 

416
00:22:18,900 --> 00:22:22,100
All that kind of stuff, but for 
me reading a book is something 

417
00:22:22,100 --> 00:22:25,000
that just helps me to feel more 
relaxed and it really does help 

418
00:22:25,000 --> 00:22:28,100
to feel like something that I'm 
doing for myself intentionally. 

419
00:22:28,300 --> 00:22:31,300
So reading a book, now there's 
so many different genres are So 

420
00:22:31,300 --> 00:22:34,200
that you could be reading, maybe
you really enjoy the self-help, 

421
00:22:34,200 --> 00:22:37,300
maybe you enjoy fiction books 
and getting immersed in that 

422
00:22:37,300 --> 00:22:40,000
maybe you enjoy the non-fiction 
books. 

423
00:22:40,100 --> 00:22:43,700
So whatever it is pick, 
something that feels really good

424
00:22:43,700 --> 00:22:48,200
for you and just take 5 or 10 
minutes to just sit and try to 

425
00:22:48,200 --> 00:22:50,500
quiet in the mind. 
Reading a book. 

426
00:22:50,500 --> 00:22:54,000
Next one, take two minutes to 
sit be still and listen to your 

427
00:22:54,000 --> 00:22:58,300
favorite song and just focus on 
your breathing through that song

428
00:22:58,500 --> 00:23:02,900
or dance around seeing. 
Into the song, like let your 

429
00:23:02,900 --> 00:23:06,700
energy shift in your body, your 
favorite song. 

430
00:23:06,700 --> 00:23:10,300
Probably only goes for. 
I think, like the average time 

431
00:23:10,300 --> 00:23:12,300
limit for a song is like two and
a half minutes. 

432
00:23:12,500 --> 00:23:15,400
So this one I really love 
because it's like it's giving 

433
00:23:15,400 --> 00:23:18,800
yourself two and a half minutes.
It's not a a, like, huge 

434
00:23:18,800 --> 00:23:22,000
extended period of time. 
But your favorite song, A lot of

435
00:23:22,000 --> 00:23:24,400
the time is an anchor for 
feelings. 

436
00:23:24,400 --> 00:23:26,700
That feel really good for you as
well. 

437
00:23:26,900 --> 00:23:29,000
So we're anchoring into those 
feelings. 

438
00:23:29,000 --> 00:23:34,700
We're accessing them by 'And and
through your senses but also, if

439
00:23:34,700 --> 00:23:36,800
you're giving yourself the 
opportunity to like, sing, 

440
00:23:36,800 --> 00:23:39,600
really loud, or put the music on
really loud, and just feel that 

441
00:23:39,600 --> 00:23:43,400
music in your body, it means 
that you're giving yourself the 

442
00:23:43,400 --> 00:23:45,700
opportunity to also shift 
through some of those big 

443
00:23:45,700 --> 00:23:48,300
feelings and emotions that could
be feeling a bit stagnant for 

444
00:23:48,300 --> 00:23:53,000
you to my next self-care idea 
that I have for you is say no to

445
00:23:53,000 --> 00:23:54,700
something. 
So, have a look at your 

446
00:23:54,700 --> 00:23:56,600
calendar. 
Open it up now and just have a 

447
00:23:56,600 --> 00:23:59,200
look and see, is there something
that just feels really 

448
00:23:59,200 --> 00:24:02,400
overwhelming that I Could look 
at maybe potentially 

449
00:24:02,400 --> 00:24:06,300
rescheduling this week or that I
can actually say no to maybe 

450
00:24:06,300 --> 00:24:08,900
there's a pending invitation 
that you've got for something 

451
00:24:09,000 --> 00:24:12,100
that is just like, it's just 
feeling a bit too much. 

452
00:24:12,300 --> 00:24:15,700
Can you say no to that thing? 
There's also a post over on my 

453
00:24:15,700 --> 00:24:21,300
Instagram that I did last week 
on ways to say no and I had a 

454
00:24:21,308 --> 00:24:24,200
lot of people responding back 
and saying they do feel really 

455
00:24:24,200 --> 00:24:26,300
empowering and their great 
ideas. 

456
00:24:26,300 --> 00:24:29,400
They give different options 
instead of just like, nope, 

457
00:24:29,400 --> 00:24:32,400
sorry, can't make it There's 
some different options there for

458
00:24:32,400 --> 00:24:33,600
you. 
So, jump on over to my 

459
00:24:33,600 --> 00:24:36,100
Instagram, all, of course, I 
forgot to tell you what my 

460
00:24:36,100 --> 00:24:38,400
Instagram is. 
It's just a me underscore 

461
00:24:38,400 --> 00:24:42,400
ranking, so go and have a look 
at that one, as well. 

462
00:24:42,400 --> 00:24:45,700
Maybe save that post you for 
saying no to things feels a bit 

463
00:24:45,700 --> 00:24:48,900
difficult for you. 
Now I've got three other 

464
00:24:48,900 --> 00:24:55,200
self-care ideas tidy. 
Your space guys, I have had a 

465
00:24:55,800 --> 00:25:00,100
huge basket of washing for two 
weeks in my bedroom to put away.

466
00:25:01,100 --> 00:25:02,600
I'm committing. 
I'm doing it this morning. 

467
00:25:02,600 --> 00:25:05,800
I've already started, I got a 
little bit sidetracked so I'm 

468
00:25:05,800 --> 00:25:08,300
getting back to it this morning 
and it is getting done. 

469
00:25:08,300 --> 00:25:11,000
This load of washing. 
I am not going to be looking at 

470
00:25:11,000 --> 00:25:12,900
it anymore. 
So is there a way that you can 

471
00:25:12,900 --> 00:25:16,500
tie to your space to feel more 
refreshed, create an 

472
00:25:16,500 --> 00:25:19,200
interesting? 
Uh, sorry and inviting 

473
00:25:19,500 --> 00:25:22,100
environment. 
So what would that look like for

474
00:25:22,100 --> 00:25:23,100
you? 
Maybe you've got a favorite 

475
00:25:23,100 --> 00:25:26,400
candle that you can put on. 
Maybe there's a favorite album, 

476
00:25:26,400 --> 00:25:29,100
a favorite playlist, some music 
that you can put on, maybe 

477
00:25:29,100 --> 00:25:32,900
you've got your diffuser. 
Again it touches back to tidying

478
00:25:32,900 --> 00:25:35,200
your space and that helps it to 
feel inviting. 

479
00:25:35,300 --> 00:25:38,100
Maybe it's simply just making 
your bed and refreshing your 

480
00:25:38,100 --> 00:25:42,000
bedroom for yourself. 
How can you create an inviting 

481
00:25:42,000 --> 00:25:47,400
environment for yourself and my 
last one less screen time before

482
00:25:47,400 --> 00:25:50,500
bed. 
Now I know it's classic but they

483
00:25:50,500 --> 00:25:54,600
do say screen time and being on 
our screens, really does affect 

484
00:25:54,600 --> 00:25:56,700
us our atoning levels. 
If you're having difficulty, 

485
00:25:56,700 --> 00:25:59,100
sleeping, if you're feeling 
overwhelmed and stressed, you've

486
00:25:59,100 --> 00:26:02,500
already got those hormones that 
are more Heightened that can 

487
00:26:02,500 --> 00:26:05,600
impede your sleep. 
So anything that you can be 

488
00:26:05,600 --> 00:26:08,400
doing maybe you've got some 
lavender essential oil that you 

489
00:26:08,400 --> 00:26:10,500
can be using. 
Maybe there's a nice wine down 

490
00:26:10,500 --> 00:26:13,200
routine that you can be 
incorporating in your evening 

491
00:26:13,200 --> 00:26:15,300
routine. 
Maybe it does look like 

492
00:26:15,300 --> 00:26:18,200
decreasing that screen time and 
doing something like reading a 

493
00:26:18,200 --> 00:26:21,000
book doing some active 
journaling doing some gratitude 

494
00:26:21,000 --> 00:26:22,800
journaling. 
Whatever. 

495
00:26:22,800 --> 00:26:25,800
It is taking some time for you 
before bed. 

496
00:26:25,800 --> 00:26:30,200
That is off your screen. 
So they are all of my different 

497
00:26:30,200 --> 00:26:34,800
ideas for you. 
I said it's been my most saved 

498
00:26:35,200 --> 00:26:40,000
and most shared Instagram post 
this year which yeah so 

499
00:26:40,000 --> 00:26:44,100
obviously it resonated with a 
lot of people so I will leave 

500
00:26:44,100 --> 00:26:47,200
the link in the show notes for 
you so that you can click 

501
00:26:47,200 --> 00:26:49,700
straight through and you can 
save that if there's anything 

502
00:26:49,700 --> 00:26:51,700
that you want to come back to 
for yourself. 

503
00:26:51,800 --> 00:26:54,400
If it feels relevant, maybe 
share it to your stories. 

504
00:26:54,400 --> 00:26:57,300
Maybe you feel like there's some
of your friends or family 

505
00:26:57,300 --> 00:26:59,400
members that would really 
benefit from some of these 

506
00:26:59,400 --> 00:27:02,900
reminders as well this week. 
Weak and just get clear. 

507
00:27:02,900 --> 00:27:07,300
Like, I always say, just pick 
three things from this podcast 

508
00:27:07,300 --> 00:27:09,200
episode that really stood out 
for you. 

509
00:27:09,200 --> 00:27:12,600
I can guarantee you are not 
going to remember absolutely 

510
00:27:12,600 --> 00:27:15,200
everything that I've spoken 
about, and that's okay, it's 

511
00:27:15,200 --> 00:27:18,200
only normal. 
But if you can just pick one of 

512
00:27:18,200 --> 00:27:20,900
the three things in this 
episode, that I really needed to

513
00:27:20,900 --> 00:27:24,200
hear, or that felt really good 
for me, that I really want to be

514
00:27:24,200 --> 00:27:29,000
focusing on this week and 
hopefully it can lead you to be 

515
00:27:29,000 --> 00:27:33,400
feeling more calm. 
More energized, more empowered, 

516
00:27:33,400 --> 00:27:37,300
more, self-confident, and less 
overwhelmed, less stressed, and 

517
00:27:37,300 --> 00:27:40,400
really moving away from those 
feelings that we want to be 

518
00:27:40,400 --> 00:27:45,600
feeling less of now. 
Have an absolutely beautiful 

519
00:27:45,600 --> 00:27:46,900
week. 
If you've got any questions. 

520
00:27:46,900 --> 00:27:49,600
Of course, as I always say, 
please don't hesitate to get in 

521
00:27:49,600 --> 00:27:51,800
contact. 
I hope that there's some things 

522
00:27:51,800 --> 00:27:54,400
that have really sat with you 
and I am going to go and put 

523
00:27:54,400 --> 00:27:57,400
away. 
This big huge load of washing 

524
00:27:58,100 --> 00:28:02,100
have a beautiful day. 
If you liked this episode, I 

525
00:28:02,100 --> 00:28:05,400
would love for you to screenshot
and tag me on Instagram. 

526
00:28:05,500 --> 00:28:09,400
You guys have no idea how much 
that absolutely makes my day. 

527
00:28:09,400 --> 00:28:11,800
I get such a big smile on my 
face. 

528
00:28:12,100 --> 00:28:14,800
Thank you so much for hanging 
out with me today and I hope 

529
00:28:14,800 --> 00:28:17,300
that you have got them something
from this episode. 

530
00:28:17,600 --> 00:28:20,300
If you want to hang out more you
can search the nourishing, Amy 

531
00:28:20,300 --> 00:28:23,900
podcast community in Facebook 
and come and join our group. 

532
00:28:24,000 --> 00:28:27,700
We're talking all things life, 
love overwhelm and everything in

533
00:28:27,700 --> 00:28:31,900
between, you can share your fun.
He means your stories and all of

534
00:28:31,900 --> 00:28:35,400
the life stuff, if you would 
like to get in contact with me, 

535
00:28:35,400 --> 00:28:38,100
please don't hesitate to reach 
out and shoot me a message on 

536
00:28:38,100 --> 00:28:40,300
Instagram. 
You can find me at a me 

537
00:28:40,300 --> 00:28:43,900
underscore Rankin. 
Last but not least, it really 

538
00:28:43,900 --> 00:28:47,000
helps to support my podcast. 
When you subscribe and leave a 

539
00:28:47,000 --> 00:28:49,800
review on whatever app it is, 
that you listen to this podcast 

540
00:28:49,800 --> 00:28:53,500
on, I am just a little 
independent podcaster and every 

541
00:28:53,500 --> 00:28:57,500
subscriber and review helps my 
podcast to be seen and heard by 

542
00:28:57,500 --> 00:28:59,600
more people and to help more 
people. 

543
00:28:59,700 --> 00:29:02,700
We'll get their Sparkle back. 
Thank you again, so much for 

544
00:29:02,700 --> 00:29:04,600
being with me and have a 
fantastic day.