1 00:00:00,700 --> 00:00:03,200 Welcome to the nourishing. Amy podcast. 2 00:00:03,300 --> 00:00:06,200 I'm Amy Rankin. I am an emotional intelligence 3 00:00:06,200 --> 00:00:10,000 and life coach as Speaker, a Creator, and a wellness. 4 00:00:10,000 --> 00:00:13,500 Chaser, I have created this podcast for you to learn how 5 00:00:13,500 --> 00:00:17,300 'but mindset changes and get really actionable. 6 00:00:17,300 --> 00:00:22,200 Takeaways to find out who you are, what lights you up, how you 7 00:00:22,200 --> 00:00:26,100 can love yourself again and how to live your best life. 8 00:00:27,000 --> 00:00:29,900 Give yourself the space to welcome in more self-care and 9 00:00:30,100 --> 00:00:33,000 confidence. Reduce feelings like overwhelm 10 00:00:33,000 --> 00:00:36,600 and stress and let find your sparkle again. 11 00:00:37,400 --> 00:00:40,300 Are you ready? Let's do it. 12 00:00:48,300 --> 00:00:52,800 Hello and welcome to episode 107 of the nourishing. 13 00:00:52,800 --> 00:00:56,300 Amy podcast, thank you so much for being here with me this 14 00:00:56,300 --> 00:00:58,400 morning or today. If you're not listening to this 15 00:00:58,400 --> 00:01:02,600 episode when it is just being released, I have a Monday 16 00:01:02,600 --> 00:01:06,600 motivation episode for you today because I thought it's been a 17 00:01:06,600 --> 00:01:10,100 little while right in between Monday motivation episodes and 18 00:01:10,100 --> 00:01:13,800 I've been doing a few reels over on my Instagram, that have been 19 00:01:13,800 --> 00:01:17,100 getting quite a bit of traction and people commenting and 20 00:01:17,100 --> 00:01:20,600 sending me messages saying, I've really been enjoying the little 21 00:01:20,600 --> 00:01:24,200 tips that I've been giving out, and that it helps them to just 22 00:01:24,200 --> 00:01:27,500 make things like, feeling, less overwhelmed, and less stressed 23 00:01:27,500 --> 00:01:30,300 and including time for themselves more achievable. 24 00:01:30,300 --> 00:01:34,100 And they might just pick, like, one thing that I'm suggesting 25 00:01:34,100 --> 00:01:37,400 out of lack of the five or six things and focus on that. 26 00:01:37,400 --> 00:01:41,100 And I think that's also been a really cool take away from the 27 00:01:41,100 --> 00:01:43,900 glow up when we did the 30 day refresh together. 28 00:01:43,900 --> 00:01:47,200 Was that yes, there was 30 days of different actions or 29 00:01:47,200 --> 00:01:49,400 activities to be? Oohing and focusing on. 30 00:01:49,500 --> 00:01:53,400 But then upon reflection out of those 30 days, what we have also 31 00:01:53,400 --> 00:01:57,100 then been doing is thinking about, okay well, what one's 32 00:01:57,100 --> 00:01:58,900 really resonated with me and start with me? 33 00:01:58,900 --> 00:02:02,300 What do I really love and what do I want to continue on doing 34 00:02:02,300 --> 00:02:04,300 so? Last week for me, look, I do 35 00:02:04,300 --> 00:02:06,600 have to admit, it was a bit of a fail about halfway through the 36 00:02:06,600 --> 00:02:10,000 week but I stuck to it for the first few days was no phone 37 00:02:10,000 --> 00:02:12,200 free. Sorry, phone free time in the 38 00:02:12,200 --> 00:02:16,200 mornings for half an hour because for me I realized that 39 00:02:16,200 --> 00:02:21,400 yes like, you know, my Phone is my work as well, but that can 40 00:02:21,400 --> 00:02:25,300 also get very distracting and I really recognize that that time 41 00:02:25,300 --> 00:02:29,600 in the morning before Ali wakes up and the house is just quiet. 42 00:02:29,600 --> 00:02:33,600 It's just my me time. And then once all these are up, 43 00:02:34,000 --> 00:02:36,600 it's like go-go-go basically, for the rest of the day. 44 00:02:36,600 --> 00:02:39,700 And so much of my focus is outwards of myself, whether it's 45 00:02:39,700 --> 00:02:43,500 on Ali or the housework, or my work, and my clients, and my 46 00:02:43,500 --> 00:02:46,600 workshops and, you know, all of the things, and then Aaron gets 47 00:02:46,600 --> 00:02:49,800 home, and we're doing dinner and You know what it's like. 48 00:02:49,800 --> 00:02:52,700 So I really, really loved that time in the mornings and I 49 00:02:52,700 --> 00:02:56,100 realized that I was prioritizing scrolling on my phone and 50 00:02:56,100 --> 00:02:59,700 creating excuses like well this is for work, like I just need to 51 00:02:59,700 --> 00:03:03,200 do this one thing for work but that excuse was then turning 52 00:03:03,200 --> 00:03:07,800 into, you know, extra time spent on the phone which meant that I 53 00:03:07,800 --> 00:03:11,500 was prioritizing that over time for myself which didn't feel 54 00:03:11,500 --> 00:03:14,100 good for me. So you might recognize that 55 00:03:14,100 --> 00:03:17,300 there is a bit of a language shift there that I like to bring 56 00:03:17,300 --> 00:03:20,000 in where I look. What am I prioritizing here? 57 00:03:20,000 --> 00:03:23,100 Not what do I not have time for? Because it would be so easy for 58 00:03:23,100 --> 00:03:28,000 me to just say, well, I haven't had time for myself lately, but 59 00:03:28,000 --> 00:03:30,800 that is such a thinking trap in a thinking pattern that 60 00:03:30,800 --> 00:03:33,900 honestly, we all get stuck in and like I do it too, so I 61 00:03:33,900 --> 00:03:36,900 totally get it. But we need to be realistic and 62 00:03:36,900 --> 00:03:40,300 think about, okay, well, what am I over prioritizing in other 63 00:03:40,300 --> 00:03:43,000 points of the day or other habits? 64 00:03:43,000 --> 00:03:45,000 What other habits, am I over prioritizing? 65 00:03:45,000 --> 00:03:48,000 Maybe there's some, you know, quotation, bad habits. 66 00:03:48,200 --> 00:03:52,000 That are starting to sneak in and can I look at maybe not 67 00:03:52,000 --> 00:03:54,300 necessarily cutting those things out, altogether, if you like, 68 00:03:54,300 --> 00:03:56,500 your phone time, and all of that kind of stuff that's great. 69 00:03:56,500 --> 00:03:58,800 You don't need to stop being on your phone all together. 70 00:03:59,100 --> 00:04:02,200 And I know I've spoken about this a few times on my Instagram 71 00:04:02,200 --> 00:04:04,800 and on my podcast and things like that, but it's about 72 00:04:04,800 --> 00:04:06,500 looking at. Well, what would balance look 73 00:04:06,500 --> 00:04:09,400 like for me then if I do start to think about okay? 74 00:04:09,400 --> 00:04:11,000 Yes. I would still like to have my 75 00:04:11,000 --> 00:04:15,400 phone time because that's a way that helps me to just like, wind 76 00:04:15,400 --> 00:04:18,899 down destress in the afternoons or evenings are after a I I know 77 00:04:18,899 --> 00:04:21,100 like a lot of my clients and myself. 78 00:04:21,100 --> 00:04:24,100 We all talk about this, you know, it's it's that way to just 79 00:04:24,100 --> 00:04:27,400 kind of switch our brains off and to just do a bit of a 80 00:04:27,407 --> 00:04:30,500 Mindless scroll or watch some YouTube videos or Chuck some 81 00:04:30,500 --> 00:04:33,600 reality TV on things like that in no way. 82 00:04:33,600 --> 00:04:35,600 Should we stop doing those things all together? 83 00:04:35,600 --> 00:04:38,700 But it's like, okay. When is this getting to a point 84 00:04:38,700 --> 00:04:41,200 that it's throwing my balance out a little bit in my life? 85 00:04:41,200 --> 00:04:44,100 And what would I like to be prioritizing to help me to feel 86 00:04:44,100 --> 00:04:47,200 really good? Jeez were four minutes into the 87 00:04:47,200 --> 00:04:49,500 episode already. Eddie and I haven't even gotten 88 00:04:49,500 --> 00:04:51,600 to what we're going to be talking about, but I think 89 00:04:51,600 --> 00:04:54,500 that's a little segue into what I am going to be talking about 90 00:04:54,500 --> 00:04:58,800 today which is five really simple and easy ways to feel 91 00:04:58,800 --> 00:05:01,300 less overwhelmed. And I'm also going to check in 92 00:05:01,300 --> 00:05:03,900 at the end a few ways that you can include some self love and 93 00:05:03,900 --> 00:05:06,800 self care into your week. That is hopefully going to feel 94 00:05:06,900 --> 00:05:10,100 easy for you and feel achievable for you. 95 00:05:10,400 --> 00:05:12,400 So this five ways to feel less overwhelmed. 96 00:05:12,400 --> 00:05:15,300 Again, was one of the reels that I was getting a lot of comments 97 00:05:15,300 --> 00:05:18,100 and messages back from with people saying they were really 98 00:05:18,300 --> 00:05:21,300 Join the tips and that felt really easily accessible for 99 00:05:21,300 --> 00:05:25,200 them and like I said they've kind of just picked one or two 100 00:05:25,200 --> 00:05:27,600 of these things that were like okay this is what I want to 101 00:05:27,600 --> 00:05:29,700 focus on this weekend. This is something that's going 102 00:05:29,700 --> 00:05:32,800 to help me to feel good and I think that it's important to 103 00:05:32,800 --> 00:05:36,500 note that we can get this all-or-nothing perspective or 104 00:05:36,500 --> 00:05:38,300 this black or white perspective of. 105 00:05:38,400 --> 00:05:41,700 So say, for example, if you're like okay, three of those things 106 00:05:41,700 --> 00:05:43,800 sound really good to me. I'm going to do all of those 107 00:05:43,800 --> 00:05:48,100 three things every day this week and then something happens. 108 00:05:48,200 --> 00:05:50,400 And you have a really big day and it's like Tuesday or 109 00:05:50,400 --> 00:05:54,200 Wednesday or Thursday and you fall off the wagon a little bit. 110 00:05:54,200 --> 00:05:57,100 You don't end up doing one or two of those things and then you 111 00:05:57,100 --> 00:05:59,400 feel like, oh God like I've ruined it now. 112 00:06:00,300 --> 00:06:02,600 That's our black or white thinking or at all or nothing 113 00:06:02,600 --> 00:06:04,700 thinking coming in. And what we want to do is bring 114 00:06:04,700 --> 00:06:07,400 in a little bit more compassion and empathy and just realize 115 00:06:07,400 --> 00:06:11,000 that life happens you know like things are always going to be 116 00:06:11,000 --> 00:06:13,100 happening around you. You can't control everything 117 00:06:13,100 --> 00:06:15,700 that happens and there's going to be things that throw off your 118 00:06:15,700 --> 00:06:19,100 weeks and I think when we can be realistic about that, And we 119 00:06:19,100 --> 00:06:21,800 could acknowledge and accept that that's going to happen and 120 00:06:21,800 --> 00:06:26,000 it's okay, and it's very normal that, then we can bring in again 121 00:06:26,000 --> 00:06:28,600 that sense of feeling a bit more centered and balanced within 122 00:06:28,600 --> 00:06:31,300 yourself of like, it's okay. I've been a bit thrown off. 123 00:06:31,300 --> 00:06:33,300 It doesn't mean my whole weeks ruined. 124 00:06:33,500 --> 00:06:37,100 It doesn't mean that I need to start embarking in, you know, 125 00:06:37,100 --> 00:06:40,700 the negative self-talk and the self-doubt and all of that kind 126 00:06:40,700 --> 00:06:43,800 of stuff and feeling bad about not doing these things. 127 00:06:43,800 --> 00:06:46,800 It's like, alright, I recognized something threw me off, what 128 00:06:46,800 --> 00:06:48,100 would it look like for me to jump back? 129 00:06:48,200 --> 00:06:50,100 Contrac. Now this afternoon or tomorrow 130 00:06:50,100 --> 00:06:51,800 morning. What does my day look like for 131 00:06:51,800 --> 00:06:54,600 me tomorrow? So that I am back in back on 132 00:06:54,600 --> 00:06:57,800 track and feeling, less overwhelmed, and less stressed 133 00:06:57,800 --> 00:07:01,400 because I know personally for myself, when I'm feeling less 134 00:07:01,400 --> 00:07:05,000 overwhelmed and less stressed, it means that I have less 135 00:07:05,000 --> 00:07:07,600 reactive behaviors. I'm less Snappy and irritable. 136 00:07:07,600 --> 00:07:10,600 I'm more calm. I'm more present with whatever 137 00:07:10,600 --> 00:07:14,700 the activity is that I'm doing and whether that is doing my 138 00:07:14,700 --> 00:07:17,200 meal, prep cleaning, the house, being present with Ali and 139 00:07:17,200 --> 00:07:20,200 playing with him. I'm doing my work. 140 00:07:20,300 --> 00:07:23,800 All of those different things, I'm present with those things. 141 00:07:23,800 --> 00:07:27,000 I'm enjoying those activities instead of feeling like I've got 142 00:07:27,200 --> 00:07:29,300 a hundred, different tabs, open in my brain. 143 00:07:29,300 --> 00:07:32,600 And yes, I'm like doing something but I'm also somewhere 144 00:07:32,600 --> 00:07:35,600 else in my brain thinking about what I have on next. 145 00:07:35,600 --> 00:07:38,200 And I know that a lot of you that are listening will really 146 00:07:38,200 --> 00:07:41,300 resonate with that idea. And that feeling of like, okay, 147 00:07:41,300 --> 00:07:43,800 I am doing this thing and then I've got this and then I've got 148 00:07:43,800 --> 00:07:47,300 this and then I've got this. So there's a few other podcast 149 00:07:47,300 --> 00:07:49,900 episodes that are going. Going to be relevant for this. 150 00:07:50,100 --> 00:07:54,200 I think the whole Theory episode that I just released in the last 151 00:07:54,200 --> 00:07:58,400 episode is episode 106. That is going to tie in with 152 00:07:58,400 --> 00:08:00,400 this as well, because falling back on. 153 00:08:00,400 --> 00:08:03,100 That whole theory is going to be something that helps you to just 154 00:08:03,100 --> 00:08:06,100 get back to the absolute Basics when you are feeling 155 00:08:06,100 --> 00:08:08,000 overwhelmed. So that's going to be a really 156 00:08:08,000 --> 00:08:12,000 good episode but also how to amplify your to-do list, which I 157 00:08:12,000 --> 00:08:14,900 can have a very quick, scroll back and have a look at what 158 00:08:14,900 --> 00:08:19,800 podcast episode that was for you, but that So we'll help you 159 00:08:19,800 --> 00:08:22,700 because it means that hopefully, your to-do list isn't going to 160 00:08:22,700 --> 00:08:28,500 feel super overwhelming for you and it's something that feels 161 00:08:28,500 --> 00:08:30,500 like it just fits into your days. 162 00:08:30,500 --> 00:08:33,600 And again that black or white or All or Nothing thinking isn't 163 00:08:33,600 --> 00:08:36,299 something that's going to feel all-consuming for you. 164 00:08:36,299 --> 00:08:41,700 So that is episode 104 for that to do list episode. 165 00:08:41,900 --> 00:08:45,400 Now, I feel like I actually haven't really put a lot of 166 00:08:45,400 --> 00:08:48,000 thought into a recommendation this week, so I'm going to skip 167 00:08:48,000 --> 00:08:49,800 that. That I do have another podcast 168 00:08:49,800 --> 00:08:51,900 episode coming on Thursday as well. 169 00:08:51,900 --> 00:08:54,300 So I'll give you my recommendation then to be 170 00:08:54,300 --> 00:08:57,200 honest, it's just been a, there's been a lot of things 171 00:08:57,200 --> 00:08:59,700 happening and I do talk about that in Thursday's episode as 172 00:08:59,700 --> 00:09:02,400 well. And I just wanted to release an 173 00:09:02,400 --> 00:09:04,800 episode because it's been a few weeks for you guys. 174 00:09:04,800 --> 00:09:07,500 And I love the Monday motivations because I know for 175 00:09:07,500 --> 00:09:10,400 me, they helped me to just reset my brain. 176 00:09:10,500 --> 00:09:13,800 Especially if I know that when I'm looking at my calendar or my 177 00:09:13,800 --> 00:09:17,400 list of appointments and work and things like that for the 178 00:09:17,400 --> 00:09:20,300 week on the And it's feeling a bit overwhelming or a bit like, 179 00:09:20,300 --> 00:09:22,400 well, there's a lot on. I know that these Monday 180 00:09:22,400 --> 00:09:27,300 motivation episodes and mindset changes and things for me, help 181 00:09:27,300 --> 00:09:30,900 me to just feel a bit more like. Alright, I'm productive. 182 00:09:30,900 --> 00:09:34,100 I'm proactive, I know what's happening and I'm not feeling so 183 00:09:34,100 --> 00:09:36,600 stressed. So let's jump into five ways to 184 00:09:36,600 --> 00:09:39,700 feel less overwhelmed. My first tip for you and this 185 00:09:39,700 --> 00:09:42,400 does fall back on that amplifying. 186 00:09:42,400 --> 00:09:47,500 Your to-do list podcast. Episode is planning your week on 187 00:09:47,500 --> 00:09:49,900 a Sunday or a Monday. So if you haven't planned your 188 00:09:49,900 --> 00:09:51,800 week already, and you're listening to this on Monday. 189 00:09:51,800 --> 00:09:54,000 When it's being released, sit down. 190 00:09:54,000 --> 00:09:56,800 If you can, at some point today, if you have an opportunity, 191 00:09:56,800 --> 00:09:59,000 maybe in your lunch break, while you're at work, or while the 192 00:09:59,008 --> 00:10:02,100 kids are napping, or maybe this evening, once the day is 193 00:10:02,100 --> 00:10:05,000 starting to wind down, have a look at your calendar. 194 00:10:05,000 --> 00:10:06,800 Open up your calendar, open up your diary. 195 00:10:06,800 --> 00:10:08,900 Have a look at appointments that you've got on. 196 00:10:09,100 --> 00:10:13,500 Have a think about your to-do list plan your week out and just 197 00:10:13,500 --> 00:10:15,500 set it out. Maybe if you're like me and 198 00:10:15,500 --> 00:10:18,000 you're a bit of a list, personal you like writing things down. 199 00:10:18,200 --> 00:10:21,500 And grab out your actual physical diary, or your weekly, 200 00:10:21,500 --> 00:10:24,600 planner, or whatever it is that you have, if you're not so much 201 00:10:24,600 --> 00:10:27,300 a physical writing up person and you've got your Google calendar 202 00:10:27,300 --> 00:10:30,400 or whatever it is plan your week out. 203 00:10:30,700 --> 00:10:34,500 So, do your appointments, you're all of the like things that 204 00:10:34,500 --> 00:10:36,300 you're fitting in what time you're working. 205 00:10:36,300 --> 00:10:38,700 If you're like me, and you have clients, what time your clients 206 00:10:38,700 --> 00:10:40,400 are, what appointments you have on? 207 00:10:40,400 --> 00:10:42,100 Have you got doctors appointments, dentist 208 00:10:42,100 --> 00:10:44,300 appointments, are you catching up with friends, all that kind 209 00:10:44,300 --> 00:10:50,900 of stuff and then Do your words have escaped me? 210 00:10:50,900 --> 00:10:52,900 What am I thinking of? To-do list. 211 00:10:52,900 --> 00:10:56,100 Of course, duh. So then thinking about, okay, 212 00:10:56,100 --> 00:10:58,600 well, I've got all of these appointments and all of my kind 213 00:10:58,600 --> 00:11:03,000 of stuff written out in time blocks, but what am I to do is 214 00:11:03,000 --> 00:11:05,900 within all of these things? So, I know for me like, yes, I 215 00:11:05,908 --> 00:11:09,600 might have three hours scheduled in, for work in a Time block. 216 00:11:09,800 --> 00:11:12,200 But then, I also think about, okay, well, what am I actually 217 00:11:12,200 --> 00:11:13,900 going to get done in that three hours. 218 00:11:13,900 --> 00:11:16,400 So maybe I'm recording a podcast episode planning. 219 00:11:16,900 --> 00:11:19,900 I'm content, creating Pinterest content for be you. 220 00:11:20,400 --> 00:11:23,200 Maybe I've got some one-on-one clients, maybe I'm creating some 221 00:11:23,200 --> 00:11:27,300 workbooks and replying to emails doing admin and I don't know 222 00:11:27,300 --> 00:11:29,800 organizing a workshop, you know, all of the things like the, 223 00:11:29,800 --> 00:11:31,800 obviously. That's very specific to what I 224 00:11:31,800 --> 00:11:34,400 do for work. But thinking about, if you do 225 00:11:34,400 --> 00:11:37,500 have some time blocked in there, for something in particular, for 226 00:11:37,500 --> 00:11:40,500 an activity in particular, is there a to do if you're 227 00:11:40,500 --> 00:11:43,200 scheduling in time to like clean and tidy the house? 228 00:11:43,500 --> 00:11:44,900 What does that actually look like? 229 00:11:44,900 --> 00:11:46,300 Are you going to do a wardrobe color? 230 00:11:46,300 --> 00:11:48,900 Are you Coming and mopping, the floors are you cleaning the 231 00:11:48,900 --> 00:11:50,600 kitchen? Are you cleaning the bathroom 232 00:11:50,900 --> 00:11:55,600 actually setting that out and setting specific actions means 233 00:11:55,600 --> 00:11:58,000 that there is less time for procrastination. 234 00:11:58,200 --> 00:12:00,900 Now if procrastination is something that you notice coming 235 00:12:00,900 --> 00:12:04,000 up for you and kind of a bit of self-sabotage, that's exactly 236 00:12:04,000 --> 00:12:06,400 what Thursday's podcast episode is going to be about. 237 00:12:06,400 --> 00:12:09,400 So definitely tune in on Thursday because I'm going to be 238 00:12:09,400 --> 00:12:12,200 talking about the actual to different parts of the brain 239 00:12:12,200 --> 00:12:15,300 that come into procrastination and you're really going to learn 240 00:12:15,300 --> 00:12:18,800 about why it happens. You're going to actively be able 241 00:12:18,800 --> 00:12:22,700 to feel it and see it happening for you and you're really going 242 00:12:22,700 --> 00:12:25,400 to be able to call yourself out on it and actually move past 243 00:12:25,400 --> 00:12:27,800 procrastination and just call it out for what it is. 244 00:12:28,000 --> 00:12:31,300 So I'm really excited for Thursday's episode, but one of 245 00:12:31,300 --> 00:12:34,800 the things that I do, find that helps me with that is setting 246 00:12:34,800 --> 00:12:37,000 out those actual time blocked activities. 247 00:12:37,000 --> 00:12:39,700 So that okay, yes. I've got a general tasks, like, 248 00:12:39,700 --> 00:12:42,900 cleaning the house or doing some work, but specifically, what is 249 00:12:42,900 --> 00:12:45,300 it that I'm going to be doing with that now? 250 00:12:45,300 --> 00:12:47,300 My next tip is a really easy. One. 251 00:12:47,600 --> 00:12:50,100 And it is actually something I've mentioned on the podcast 252 00:12:50,100 --> 00:12:54,200 episode before, but set your clothes out the night before for 253 00:12:54,200 --> 00:12:56,900 the next day. So what are you doing in the 254 00:12:56,900 --> 00:12:58,600 morning? Are you doing a workout and you 255 00:12:58,600 --> 00:13:00,400 want to set your workout clothes out? 256 00:13:00,500 --> 00:13:02,800 Are you heading to work? You're getting up and going 257 00:13:02,800 --> 00:13:04,400 straight to work. So you set your work clothes 258 00:13:04,400 --> 00:13:06,400 out, maybe you're doing a workout and then going to work. 259 00:13:06,400 --> 00:13:09,100 So you get workout clothes and your work clothes out. 260 00:13:09,200 --> 00:13:12,600 So, whatever, the case may be again that touches back on 261 00:13:12,600 --> 00:13:15,600 decision fatigue, which is a podcast episode that I have also 262 00:13:15,600 --> 00:13:18,100 done before, I can go Back and have a little bit of a scroll 263 00:13:18,100 --> 00:13:20,000 through and find that for you too. 264 00:13:20,400 --> 00:13:23,800 But again, setting your clothes out the night before is one less 265 00:13:23,800 --> 00:13:29,200 thing for you to be doing the next day which means it's one 266 00:13:29,200 --> 00:13:31,000 less decision that you need to be making. 267 00:13:31,000 --> 00:13:34,900 So that is podcast episode 98 which is all about decision 268 00:13:34,900 --> 00:13:36,800 fatigue. And that general feeling of like 269 00:13:36,800 --> 00:13:39,800 brain fog, and like when you get to the afternoon and just like, 270 00:13:39,800 --> 00:13:42,900 oh my God, I can't even think, I don't even know if someone was 271 00:13:42,900 --> 00:13:44,900 to say, hey, what do you want to have for dinner? 272 00:13:45,100 --> 00:13:46,700 We need to go and do the grocery shopping you. 273 00:13:46,900 --> 00:13:50,800 Like I don't know I can't even think I'm not even sure. 274 00:13:51,100 --> 00:13:53,600 So doing things like setting your clothes out the night 275 00:13:53,600 --> 00:13:57,500 before maybe things like for some of my friends with some of 276 00:13:57,500 --> 00:14:00,800 my clients it's things like packing the kids lunch, boxes 277 00:14:00,800 --> 00:14:03,300 the night before it's doing the kitchen tidy. 278 00:14:03,300 --> 00:14:06,500 The night before it's anything that you can be proactively 279 00:14:06,500 --> 00:14:09,700 doing for yourself. That is going to help you to 280 00:14:09,700 --> 00:14:12,100 feel more organized and less stress than next day. 281 00:14:12,100 --> 00:14:15,400 And one easy thing that you can be doing is setting your clothes 282 00:14:15,400 --> 00:14:17,800 out the night before that's Another thing that's going to 283 00:14:17,800 --> 00:14:19,800 help you to reduce procrastination as well because 284 00:14:19,800 --> 00:14:21,400 it's like well it's just ready to go. 285 00:14:21,400 --> 00:14:24,000 Like I'm up I'm dressed. I'm ready for my day. 286 00:14:24,000 --> 00:14:28,500 I'm getting it done. My next tip for you to feel less 287 00:14:28,500 --> 00:14:31,300 overwhelmed is to say no to something this week. 288 00:14:31,700 --> 00:14:36,100 So when you're writing out your plan for the week, when you are 289 00:14:36,100 --> 00:14:39,300 doing your to-do list, if you're having a look at activities that 290 00:14:39,300 --> 00:14:41,600 are booked in, if you're catching up with somebody, if 291 00:14:41,600 --> 00:14:44,100 you said yes to something, if there's a meeting coming up that 292 00:14:44,100 --> 00:14:47,300 you're feeling really stressed or overwhelmed about Don't just 293 00:14:47,300 --> 00:14:50,900 look at your calendar and think, how do I actually feel when I'm 294 00:14:50,900 --> 00:14:55,100 looking at all of these things that I have scheduled in? 295 00:14:56,100 --> 00:14:58,700 Can you say no to something this week? 296 00:14:58,700 --> 00:15:00,800 And it doesn't have to be a no all together. 297 00:15:00,800 --> 00:15:03,900 It doesn't need to be rude. It doesn't need to be spiteful, 298 00:15:04,300 --> 00:15:09,200 but we're saying No thank you or what about this, and providing 299 00:15:09,200 --> 00:15:11,900 an alternative. I'm not available at this time, 300 00:15:12,100 --> 00:15:14,000 but this all the time does suit me really. 301 00:15:14,000 --> 00:15:16,400 Well, let's move it to here instead. 302 00:15:16,500 --> 00:15:19,100 So Maybe there's a catch up with a friend that you've organized, 303 00:15:19,100 --> 00:15:21,800 but you're realizing G's. Like, I'm really not going to be 304 00:15:21,800 --> 00:15:24,500 feeling present that day, because I've got a lot of other 305 00:15:24,500 --> 00:15:27,200 stuff on. I really do want to catch up 306 00:15:27,200 --> 00:15:29,900 with that friend, and I would love to be really present with 307 00:15:29,900 --> 00:15:32,500 that person. It's just not feeling like it's 308 00:15:32,500 --> 00:15:35,500 going to happen on that day. When is an alternative for you, 309 00:15:35,600 --> 00:15:37,700 or you going to be capturing up for a morning coffee. 310 00:15:37,700 --> 00:15:40,300 Maybe, you can change it for that afternoon instead or maybe 311 00:15:40,300 --> 00:15:41,800 you can change it to the weekend. 312 00:15:41,800 --> 00:15:45,100 So that you're feeling a little bit less less stressed, like, 313 00:15:45,100 --> 00:15:49,100 whatever it is, is There, an alternative solution that can 314 00:15:49,100 --> 00:15:52,000 work for both parties. Whether that is something at 315 00:15:52,000 --> 00:15:54,500 work, whether it's something with a friend, or it's just 316 00:15:54,500 --> 00:15:58,300 something in your life that you have said, yes to is there an 317 00:15:58,300 --> 00:16:01,100 alternative that you can offer, that is going to work for both 318 00:16:01,100 --> 00:16:03,700 parties? Or is it actually just a 319 00:16:03,708 --> 00:16:07,100 straight out no for now. And then there's something else 320 00:16:07,100 --> 00:16:09,800 that you can organize in the future that you can reschedule 321 00:16:09,800 --> 00:16:11,800 in the future? Maybe not necessarily this week. 322 00:16:11,800 --> 00:16:13,600 Maybe, it's next week next month. 323 00:16:13,900 --> 00:16:17,100 So just think about really get into that kind of into Native 324 00:16:17,100 --> 00:16:19,400 feeling of like how do I actually feel? 325 00:16:19,400 --> 00:16:21,900 Now of course there's going to be things that are quite 326 00:16:21,900 --> 00:16:24,300 non-negotiable. Maybe it's a regular work 327 00:16:24,300 --> 00:16:26,400 meeting or a presentation that you've got stuff like that. 328 00:16:26,400 --> 00:16:29,100 So we're not being unrealistic. We're not canceling on 329 00:16:29,100 --> 00:16:31,900 everything. But again just getting back into 330 00:16:31,900 --> 00:16:36,600 that intuition of like how do these things feel for me this 331 00:16:36,600 --> 00:16:39,100 week? And is there something that I 332 00:16:39,100 --> 00:16:44,300 want to be saying no to now something that really got a 333 00:16:44,400 --> 00:16:46,700 beautiful emotional response when I did. 334 00:16:46,900 --> 00:16:50,800 Most recent Workshop in the mini retreat with bell movement which 335 00:16:50,800 --> 00:16:54,900 was absolutely amazing and I had the most beautiful opportunity 336 00:16:54,900 --> 00:17:00,500 to be speaking in front of 30. Amazing women was this idea that 337 00:17:00,500 --> 00:17:04,599 sometimes it feels really hard to say no or it feels really 338 00:17:04,599 --> 00:17:07,099 hard to prioritize ourselves. Like there was this General 339 00:17:07,099 --> 00:17:10,700 consensus of like I get it like I understand what you're saying 340 00:17:10,700 --> 00:17:14,300 we were talking about you know prioritizing ourselves and what 341 00:17:14,300 --> 00:17:16,400 the different types of self-care look like and why? 342 00:17:16,400 --> 00:17:18,000 It's important. Important to be including these 343 00:17:18,000 --> 00:17:21,000 things and this general idea of like I understand what you're 344 00:17:21,000 --> 00:17:22,000 saying. I get it. 345 00:17:22,000 --> 00:17:25,400 Like I know all of this stuff but I feel guilty and it feels 346 00:17:25,400 --> 00:17:29,100 really hard. And so we kind of ran through 347 00:17:29,100 --> 00:17:32,100 then what I ran through was the two different types of 348 00:17:32,200 --> 00:17:35,800 selfishness and that really resonated with some of the 349 00:17:35,800 --> 00:17:38,500 ladies there and really kind of started, we really started to 350 00:17:38,500 --> 00:17:41,500 understand, I get this now. Like I understand why this is 351 00:17:41,500 --> 00:17:45,400 important and how I can feel empowered to be saying, no, to 352 00:17:45,400 --> 00:17:48,900 some things or to be fine. King time to prioritize myself 353 00:17:48,900 --> 00:17:51,300 as well. So I'm going to run through that 354 00:17:51,300 --> 00:17:53,600 with you really quickly. Now, bit of a tangent, I wasn't 355 00:17:53,600 --> 00:17:55,700 going to but I think it's going to be really helpful for this 356 00:17:55,700 --> 00:17:57,900 episode. So a lot of the time when we're 357 00:17:57,900 --> 00:18:01,200 thinking about prioritizing time for ourselves saying yes, to 358 00:18:01,200 --> 00:18:06,200 ourselves that type of thing, it can feel like we start to feel 359 00:18:06,200 --> 00:18:07,800 guilty. It's like there's so many other 360 00:18:07,800 --> 00:18:09,800 things that I should be prioritizing on that. 361 00:18:09,800 --> 00:18:11,900 I need to be getting down in that kind of stuff. 362 00:18:12,200 --> 00:18:14,700 Now, if you do, find that you're getting stuck with some of that 363 00:18:14,700 --> 00:18:18,200 language as well, definitely jump over and download the glow 364 00:18:18,200 --> 00:18:21,800 up ebook. It's free to download the links 365 00:18:21,800 --> 00:18:24,200 are on my Instagram or you can just go straight to my website 366 00:18:24,200 --> 00:18:28,100 at, Amy Rank and.com. And the language change section 367 00:18:28,100 --> 00:18:31,400 is right there for you and it talks you through all of this 368 00:18:31,400 --> 00:18:33,200 stuff. So I'm not going to spend too 369 00:18:33,200 --> 00:18:36,600 much time touching on that now, but what we want to be thinking 370 00:18:36,600 --> 00:18:39,900 about is when we're starting to get caught up in there, like, it 371 00:18:39,900 --> 00:18:42,800 doesn't feel achievable or it. Just I feel like I just don't 372 00:18:42,800 --> 00:18:46,000 have time for myself this week. What we want to do is start to 373 00:18:46,000 --> 00:18:49,600 get clear on the Difference between traditional selfishness 374 00:18:50,000 --> 00:18:53,100 and healthy selfishness because we feel guilty, we feel a bit 375 00:18:53,100 --> 00:18:56,400 selfish taking time for ourselves sometimes and so what 376 00:18:56,400 --> 00:18:58,800 this can look like is recognizing that, okay? 377 00:18:58,800 --> 00:19:02,700 We've got our traditional idea of selfishness and this is, you 378 00:19:02,700 --> 00:19:06,300 know, anything that can be seen as really rude or mean or 379 00:19:06,300 --> 00:19:10,400 Cutthroat, it's like that traditional idea of selfishness 380 00:19:10,400 --> 00:19:13,300 that maybe you see in the movies or on TV shows, it's that 381 00:19:13,300 --> 00:19:16,300 selfish that you're worried about being, right? 382 00:19:16,800 --> 00:19:18,600 It's part of the guilt that can come in. 383 00:19:18,800 --> 00:19:21,900 Now, what we want to do is start to recognize the difference then 384 00:19:21,900 --> 00:19:25,000 between this idea of healthy selfishness, that I'd really 385 00:19:25,000 --> 00:19:29,900 love for you to start to remember and embody, is that a 386 00:19:29,900 --> 00:19:33,400 traditional selfishness is putting myself first to the 387 00:19:33,400 --> 00:19:38,300 detriment of other people. So putting myself first to the 388 00:19:38,300 --> 00:19:41,300 detriment of others. Now then we have on the opposite 389 00:19:41,300 --> 00:19:46,900 hand here, healthy selfishness. Which is putting myself first to 390 00:19:46,900 --> 00:19:52,400 the benefit of me and everybody else around me because when you 391 00:19:52,400 --> 00:19:56,900 start to realize that if I lean into this healthy selfishness, 392 00:19:56,900 --> 00:20:00,400 yes there is going to be times that I am prioritizing me and I 393 00:20:00,400 --> 00:20:04,300 am thinking about me and putting me first and how I'm feeling and 394 00:20:04,300 --> 00:20:08,400 my mental health. But what that is actually doing 395 00:20:08,700 --> 00:20:12,200 is it's prioritizing myself and benefiting me to help me feel 396 00:20:12,200 --> 00:20:14,900 better, but what's the flip One effect on. 397 00:20:14,900 --> 00:20:17,600 What's the impact of that? On everybody else around you, 398 00:20:17,900 --> 00:20:20,900 whether we're talking about clothes and immediate family. 399 00:20:21,000 --> 00:20:23,500 Whether we're talking about friends, whether we're talking 400 00:20:23,500 --> 00:20:27,100 about work colleagues, and just the general public that you come 401 00:20:27,100 --> 00:20:30,800 into contact with, can you recognize that this idea of 402 00:20:30,800 --> 00:20:34,700 healthy selfishness can come in and that you start to be a 403 00:20:34,700 --> 00:20:37,800 better person? You start to feel like a better 404 00:20:37,800 --> 00:20:41,700 person within you, which means that the positive impact and the 405 00:20:41,700 --> 00:20:43,900 Beautiful impact that that has on those people. 406 00:20:44,100 --> 00:20:45,800 Around you, whether you know them or not. 407 00:20:46,100 --> 00:20:49,100 And how that can positively impact their day and how they're 408 00:20:49,100 --> 00:20:51,600 feeling is also such a beautiful thing. 409 00:20:51,900 --> 00:20:55,100 So not only are you positively helping yourself but you're 410 00:20:55,100 --> 00:20:57,900 positively helping other people around you as well. 411 00:20:58,200 --> 00:21:01,000 And that was something that really started to reduce that 412 00:21:01,000 --> 00:21:03,000 feeling of guilt. For a lot of the women that were 413 00:21:03,000 --> 00:21:06,800 at the mini retreat with bell movement, was that idea of like? 414 00:21:06,800 --> 00:21:10,900 Oh yeah, like I do actually see that it's not actually just 415 00:21:10,900 --> 00:21:14,000 about me with this, it is about the other people around me. 416 00:21:14,200 --> 00:21:16,900 To and it does help them and I love that idea. 417 00:21:17,800 --> 00:21:21,900 So that is hopefully going to be something that can help you to 418 00:21:21,900 --> 00:21:24,700 feel a little more empowered to say no to something this week. 419 00:21:25,300 --> 00:21:28,800 Now, something else that's going to help you to feel less 420 00:21:28,800 --> 00:21:30,600 overwhelmed. This week, this is tip. 421 00:21:30,600 --> 00:21:34,900 Number four is taking time to stop and just breathe for 30 422 00:21:34,900 --> 00:21:38,400 seconds, each day. Now, this one sounds so simple, 423 00:21:38,900 --> 00:21:42,300 but the reason that this is so important is because we don't 424 00:21:42,300 --> 00:21:43,900 pay a lot of attention, a lot of the time. 425 00:21:44,100 --> 00:21:46,600 Mmmmm to our physiological body during the day. 426 00:21:46,700 --> 00:21:50,600 So the way that our body is moving, the actions that we're 427 00:21:50,600 --> 00:21:54,400 taking the very subconscious or automatic responses that our 428 00:21:54,400 --> 00:21:56,500 body is having a lot of the time. 429 00:21:56,500 --> 00:21:59,200 This is things like our heart rate and how fast we're 430 00:21:59,200 --> 00:22:03,100 breathing, maybe it might be that if you think about, if 431 00:22:03,100 --> 00:22:06,000 you're running late for something and you're you've 432 00:22:06,000 --> 00:22:08,300 gotten out of the car, you've parked your car, wherever you 433 00:22:08,300 --> 00:22:11,100 need to be, and you are running late for an appointment or a 434 00:22:11,100 --> 00:22:13,900 work meeting when you get out of that car. 435 00:22:14,100 --> 00:22:17,100 What is your physiology like as you're walking to that 436 00:22:17,100 --> 00:22:19,700 appointment or that meeting a lot of the time? 437 00:22:20,000 --> 00:22:24,300 The walking is very quick. Now that can trigger your heart 438 00:22:24,300 --> 00:22:27,400 rate speeding up, it can trigger your breathing to be a bit 439 00:22:27,400 --> 00:22:29,800 quicker. It can trigger thinking and 440 00:22:29,800 --> 00:22:31,500 thoughts, like, oh my gosh, I'm going to be late. 441 00:22:31,500 --> 00:22:33,200 Hurry up, like, move out of my way. 442 00:22:33,200 --> 00:22:35,800 Please, get out of my way. I'm in a hurry, like, quick 443 00:22:35,800 --> 00:22:37,300 quick. Quick I'm running late those 444 00:22:37,300 --> 00:22:42,500 types of things, even me, just talking and saying that out loud 445 00:22:42,500 --> 00:22:43,900 and thinking about that scenario. 446 00:22:44,000 --> 00:22:46,900 No, I can feel that my heart rate has increased a little bit 447 00:22:46,900 --> 00:22:48,700 and my breathing increased a little bit. 448 00:22:49,300 --> 00:22:53,900 We so subconsciously change our physiology without even 449 00:22:53,900 --> 00:22:58,800 realizing and what that is doing is giving signals to your brain 450 00:22:59,100 --> 00:23:04,600 that you feel stressed. Rushed overwhelmed and then what 451 00:23:04,600 --> 00:23:07,700 we want to be thinking about is well what's the flow-on effect 452 00:23:07,700 --> 00:23:10,800 from that? What is my reactive Behavior to 453 00:23:10,800 --> 00:23:13,600 that a, my Snappy a my irritable am? 454 00:23:13,600 --> 00:23:16,800 Am I Not present a my a bit flighty. 455 00:23:17,400 --> 00:23:20,200 Do I get a bit frazzled? A my present. 456 00:23:20,200 --> 00:23:23,500 Am I able to articulate myself? Well in these moments, probably 457 00:23:23,500 --> 00:23:27,300 not so much. So what we want to do is stop 458 00:23:27,300 --> 00:23:32,000 and just breathe for 30 seconds every day this week. 459 00:23:32,300 --> 00:23:34,600 So that might look like setting a reminder on your phone. 460 00:23:34,600 --> 00:23:38,400 Maybe it's at your lunch break. Maybe it's at 3 p.m. maybe you 461 00:23:38,400 --> 00:23:41,400 just take 30 seconds when you get home from work and you pull 462 00:23:41,400 --> 00:23:43,900 into your driveway and you just breathe. 463 00:23:44,400 --> 00:23:47,100 For 30 seconds and then you jump out of the car and get stuck 464 00:23:47,100 --> 00:23:49,500 into the afternoon routine and the evening routine. 465 00:23:49,800 --> 00:23:54,000 So, whatever it looks like for you, can you take that time 466 00:23:54,200 --> 00:23:58,600 because what focusing on your breathing can do, it brings you 467 00:23:58,600 --> 00:24:00,700 out of that fight or flight response? 468 00:24:01,400 --> 00:24:04,400 And it brings you back into your parasympathetic nervous system, 469 00:24:04,400 --> 00:24:07,500 which is your rest and digest. It starts to decrease your heart 470 00:24:07,500 --> 00:24:09,300 rate. It starts to bring you back 471 00:24:09,300 --> 00:24:10,900 down. It helps you to feel less 472 00:24:10,900 --> 00:24:13,900 flighty, less frazzled, more calm, more. 473 00:24:14,100 --> 00:24:19,300 Entered more balanced, more or less reactive version of 474 00:24:19,300 --> 00:24:22,000 yourself. Which I mean, I know I want that 475 00:24:22,000 --> 00:24:25,200 for me, so I'm assuming that you would like that for yourself to 476 00:24:26,100 --> 00:24:29,400 my very last tip is plan out your day the night before with 477 00:24:29,400 --> 00:24:31,600 times. So if you're a list person like 478 00:24:31,600 --> 00:24:35,600 me, and also if you're somebody that feels a bit like, okay, 479 00:24:35,600 --> 00:24:39,100 I've got three main things on, but those three main things have 480 00:24:39,100 --> 00:24:43,300 a lot of little things. What I am encouraging you to do 481 00:24:43,300 --> 00:24:46,900 is Yes, planning your week out on the Sunday or Monday, and 482 00:24:46,900 --> 00:24:50,400 yes, doing your to-do list, but maybe that actually looks like 483 00:24:50,500 --> 00:24:53,400 for me, it's sitting in bed the night before with my phone and 484 00:24:53,400 --> 00:24:56,100 just jumping into the notes section in my phone and just 485 00:24:56,100 --> 00:24:58,600 like brain dumping. Okay, these are all of my things 486 00:24:58,600 --> 00:25:01,700 to do tomorrow. I am getting up at 6:00 a.m. 487 00:25:01,800 --> 00:25:06,600 I'm having a shower and doing my skincare, washing, my face at 488 00:25:06,600 --> 00:25:10,400 like in between 6:00 and 6:15 and then I'm dressed at 6:15. 489 00:25:10,400 --> 00:25:13,600 I'm doing my workout from 6:15 till 6:45. 490 00:25:14,100 --> 00:25:15,900 Sitting down and doing my to do list. 491 00:25:15,900 --> 00:25:21,100 If I need to add anything else in at 6:45 till 650, I'm cooking 492 00:25:21,100 --> 00:25:24,900 all these breakfast from 650 till 7:00 and all he's getting 493 00:25:24,900 --> 00:25:27,500 up at 7 a.m. like whatever those things are. 494 00:25:27,900 --> 00:25:31,100 It can be really helpful again to be reducing things like 495 00:25:31,100 --> 00:25:34,500 procrastination and to just be feeling a lot more productive 496 00:25:34,500 --> 00:25:36,900 and give your days a lot more meaning and purpose and 497 00:25:36,900 --> 00:25:40,000 accomplishment and achievement if you have those times 498 00:25:40,000 --> 00:25:43,100 structured and set out as well. So if you find that you are 499 00:25:43,100 --> 00:25:47,000 somebody that Looks at your list of things to do for the next day 500 00:25:47,000 --> 00:25:50,700 and feels a little overwhelmed scheduling in the times can be 501 00:25:50,700 --> 00:25:53,900 something that helps you to feel a lot more organized and a lot 502 00:25:53,900 --> 00:25:56,600 less stressed because your brains like, okay, it's cool. 503 00:25:57,100 --> 00:26:01,600 I might have 20 different things on there but I've got my times 504 00:26:01,700 --> 00:26:04,700 and I know that that feels achievable for me now and now 505 00:26:04,700 --> 00:26:08,300 I'm just going to try my best to stick to those times and run 506 00:26:08,300 --> 00:26:12,800 with that and see how I go. So you guys, that is your 5 ways 507 00:26:12,800 --> 00:26:15,200 to feel less overwhelmed. Like so planning your week on 508 00:26:15,200 --> 00:26:17,700 the Sunday or Monday putting all of your appointments and things 509 00:26:17,700 --> 00:26:20,500 like that in and then, doing your to-do list, setting your 510 00:26:20,500 --> 00:26:22,900 clothes out the night before is tip number two. 511 00:26:23,000 --> 00:26:25,700 And just, as essentially, thinking about, what can I be 512 00:26:25,700 --> 00:26:28,700 pre-empting and doing? So, my thought, yesterday, when 513 00:26:28,700 --> 00:26:31,800 I was doing my big Sunday, reset Tiding, the house and all of 514 00:26:31,800 --> 00:26:34,900 those things was, is this going to benefit future? 515 00:26:34,900 --> 00:26:38,000 Amy is future me. Going to be grateful that I did 516 00:26:38,000 --> 00:26:40,600 this and if the answer is yes, just do it. 517 00:26:40,800 --> 00:26:43,100 So, set your clothes out the night before, maybe do a bit of 518 00:26:43,100 --> 00:26:45,400 a kitchen tidy sum Something that you can do the night before 519 00:26:45,400 --> 00:26:46,800 to help you to feel less overwhelmed. 520 00:26:46,800 --> 00:26:49,100 The next day. Tip number three, say no to 521 00:26:49,100 --> 00:26:52,700 something this week tip mum, but number for stop and breathe for 522 00:26:52,700 --> 00:26:55,800 30 seconds, each day, maybe set a reminder in your phone if 523 00:26:55,800 --> 00:26:57,100 that's something that feels good. 524 00:26:57,300 --> 00:27:00,300 And tip number five, plan out your day the night before with 525 00:27:00,300 --> 00:27:02,500 times, if that's something that's going to help you to feel 526 00:27:02,500 --> 00:27:04,800 less overwhelmed. Now, I feel a little extra. 527 00:27:04,800 --> 00:27:07,700 Some ways to include some self love and self care into your 528 00:27:07,700 --> 00:27:10,200 days this week. Have some phone free time in the 529 00:27:10,208 --> 00:27:11,800 mornings. I know I already spoke about 530 00:27:11,800 --> 00:27:13,800 that, but maybe you schedule in half an hour. 531 00:27:14,000 --> 00:27:17,700 Adjust away from your phone and having that time for you in the 532 00:27:17,700 --> 00:27:21,100 mornings, I really encourage you to move your body this week in 533 00:27:21,100 --> 00:27:22,600 some way that feels good for you. 534 00:27:22,600 --> 00:27:26,200 So just thinking about, what does it look like for me to move 535 00:27:26,200 --> 00:27:29,000 my body? What feels good for me this week 536 00:27:29,100 --> 00:27:31,800 eating some yummy and nourishing foods this week as well. 537 00:27:31,800 --> 00:27:34,500 So maybe doing some meal planning, maybe going and buying 538 00:27:34,500 --> 00:27:37,800 some healthy snacks, making some healthy snacks, prepping some 539 00:27:37,800 --> 00:27:39,500 healthy lunches. For you grabbing, some 540 00:27:39,500 --> 00:27:42,200 ingredients that are easy to just grab and go. 541 00:27:42,500 --> 00:27:45,900 I know these things. Seem small, maybe a little 542 00:27:45,900 --> 00:27:48,500 insignificant, maybe they seem like, oh, yeah. 543 00:27:48,500 --> 00:27:50,100 I know that. Like I already know these 544 00:27:50,100 --> 00:27:51,400 things. Number one. 545 00:27:51,400 --> 00:27:52,800 How often is it that you do them? 546 00:27:53,000 --> 00:27:55,600 Number two, how often is it that you do them and actually be 547 00:27:55,600 --> 00:27:57,600 present with them and take on board? 548 00:27:57,600 --> 00:28:00,200 The fact that every single time you focus on something like 549 00:28:00,200 --> 00:28:03,500 this, even if it seems small, even if it seems like a routine 550 00:28:03,500 --> 00:28:06,700 or a habit that you already have, you are actively taking 551 00:28:06,700 --> 00:28:09,600 the opportunity to choose to prioritize Yourself by doing 552 00:28:09,600 --> 00:28:12,500 these things and you want to be present with that and be 553 00:28:12,500 --> 00:28:15,800 grateful for that. The next one I have is writing 554 00:28:15,800 --> 00:28:18,800 out your gratitudes. So thinking about what am I 555 00:28:18,800 --> 00:28:20,900 grateful for? And really starting to get that 556 00:28:20,900 --> 00:28:24,000 habit coming in because what we can do is we can really start to 557 00:28:24,000 --> 00:28:26,400 get caught up in that thinking pattern of like, oh my gosh, I'm 558 00:28:26,400 --> 00:28:29,900 so busy all like far out. There's so many things on and 559 00:28:29,900 --> 00:28:32,600 like I'm just feeling a bit stressed or this has been going 560 00:28:32,600 --> 00:28:35,400 wrong or I'm feeling really overwhelmed with these things. 561 00:28:35,800 --> 00:28:40,300 What we can actively start to do is change the focus and change 562 00:28:40,300 --> 00:28:42,300 the pathways. That we're really starting to 563 00:28:42,300 --> 00:28:45,000 focus on within our brains. By bringing in that gratitude 564 00:28:45,000 --> 00:28:48,800 and appreciation means that we feel that not only in the moment 565 00:28:48,800 --> 00:28:52,500 but that can start to have a excuse me, a flow-on effect to 566 00:28:52,500 --> 00:28:56,700 be bringing that gratitude and focus and appreciation into the 567 00:28:56,700 --> 00:28:59,500 general gist of how we're feeling during the days as well. 568 00:28:59,500 --> 00:29:02,200 So again, something that we can feel less overwhelmed and 569 00:29:02,200 --> 00:29:05,800 stressed with, but really bringing in those nice warm 570 00:29:05,800 --> 00:29:08,200 fuzzy feelings. Actually, there is a 571 00:29:08,200 --> 00:29:10,600 recommendation that I have which I think I've spoken about 572 00:29:10,600 --> 00:29:13,900 recently on this as well, but focusing. 573 00:29:14,000 --> 00:29:15,600 On that gratitude and appreciation. 574 00:29:15,600 --> 00:29:18,800 Let me just jump into insight timer and see if I can grab it 575 00:29:18,800 --> 00:29:24,000 for you. There is a meditation, which is 576 00:29:24,000 --> 00:29:27,300 totally free and it's in insight timer. 577 00:29:27,300 --> 00:29:31,600 Okay, here we go. It is, if you search either 578 00:29:31,700 --> 00:29:36,400 search Nathan Williams, he is the gentleman that runs this 579 00:29:36,400 --> 00:29:38,900 meditation. It's 7 minutes, it's fully 580 00:29:38,900 --> 00:29:41,200 guided. You could even do this, not 581 00:29:41,200 --> 00:29:42,400 sitting down with your eyes closed. 582 00:29:42,400 --> 00:29:45,100 If you wanted to, I think I did. Mention that a few episodes ago 583 00:29:45,100 --> 00:29:49,300 as well, but the actual meditation itself is called 584 00:29:49,300 --> 00:29:53,800 powerful morning, meditation for gratitude and abundance. 585 00:29:54,500 --> 00:29:56,500 So send me a message right up over on Instagram. 586 00:29:56,500 --> 00:29:59,300 If you would like that link and I can send it directly to you, I 587 00:29:59,300 --> 00:30:02,600 will put it in the show notes, but the link for that is also 588 00:30:02,600 --> 00:30:04,900 over in the glow up Facebook group. 589 00:30:04,900 --> 00:30:07,600 So if you're not in the Facebook group already, come over and 590 00:30:07,600 --> 00:30:09,500 join. If you can't find it, the link 591 00:30:09,500 --> 00:30:11,500 is in my bio in my Instagram as well. 592 00:30:11,500 --> 00:30:13,600 So just click through that link and it will take you straight 593 00:30:13,600 --> 00:30:15,500 through. And just search morning 594 00:30:15,500 --> 00:30:18,900 meditation in that Facebook group and the link will be their 595 00:30:18,900 --> 00:30:21,000 insight. Timer is a totally free app. 596 00:30:21,000 --> 00:30:24,700 They do have a paid version but I use the free option and it's 597 00:30:24,700 --> 00:30:27,600 so fantastic. And that is such a beautiful 598 00:30:27,600 --> 00:30:31,600 meditation to just be present with yourself and to bring in 599 00:30:31,700 --> 00:30:35,700 those warm fuzzy feelings in literally, seven minutes. 600 00:30:35,700 --> 00:30:39,200 You guys, it's so great. Okay, I've got to go and get Ali 601 00:30:39,200 --> 00:30:41,200 out for the day and get my day started. 602 00:30:41,200 --> 00:30:43,800 I hope you have a beautiful beautiful. 603 00:30:43,900 --> 00:30:45,800 On Monday. I hope you have a fantastic 604 00:30:45,800 --> 00:30:47,100 week, whatever it is that you're doing. 605 00:30:47,100 --> 00:30:50,500 If you have any questions, of course as always, please don't 606 00:30:50,500 --> 00:30:53,200 ever hesitate to get in contact with me and I will talk to you 607 00:30:53,200 --> 00:30:55,100 on Thursday for our Thursday episode. 608 00:30:56,400 --> 00:30:59,700 If you liked this episode, I would love for you to screenshot 609 00:30:59,700 --> 00:31:03,400 and tag me on Instagram. You guys have no idea how much 610 00:31:03,400 --> 00:31:07,300 that absolutely makes my day. I get such a big smile on my 611 00:31:07,300 --> 00:31:09,300 face. Thank you so much for hanging 612 00:31:09,300 --> 00:31:12,100 out with me today and I hope that you have got them something 613 00:31:12,100 --> 00:31:14,600 from this episode. If you Hang out more. 614 00:31:14,600 --> 00:31:17,600 You can search the nourishing, Amy podcast community in 615 00:31:17,600 --> 00:31:19,800 Facebook and come and join our group. 616 00:31:20,000 --> 00:31:23,600 We're talking all things life, love overwhelm and everything in 617 00:31:23,608 --> 00:31:27,500 between, you can share your funny, memes your stories and 618 00:31:27,500 --> 00:31:30,600 all of the life stuff. If you would like to get in 619 00:31:30,600 --> 00:31:33,400 contact with me, please don't hesitate to reach out and shoot 620 00:31:33,400 --> 00:31:36,300 me a message on Instagram. You can find me at a me 621 00:31:36,300 --> 00:31:39,200 underscore Rankin. Last but not least. 622 00:31:39,200 --> 00:31:41,400 It really helps to support my podcast. 623 00:31:41,400 --> 00:31:44,200 When you subscribe and leave a review on, Ever app. 624 00:31:44,200 --> 00:31:46,200 It is that you listen to this podcast on. 625 00:31:46,400 --> 00:31:50,100 I am just a little independent podcaster and every subscriber 626 00:31:50,100 --> 00:31:54,300 and review helps my podcast to be seen and heard by more people 627 00:31:54,500 --> 00:31:57,000 and to help more people get their Sparkle back. 628 00:31:57,300 --> 00:31:59,500 Thank you again so much for being with me and have a 629 00:31:59,500 --> 00:31:44,200 fantastic day. Ever app. 630 00:31:44,200 --> 00:31:46,200 It is that you listen to this podcast on. 631 00:31:46,400 --> 00:31:50,100 I am just a little independent podcaster and every subscriber 632 00:31:50,100 --> 00:31:54,300 and review helps my podcast to be seen and heard by more people 633 00:31:54,500 --> 00:31:57,000 and to help more people get their Sparkle back. 634 00:31:57,300 --> 00:31:59,500 Thank you again so much for being with me and have a 635 00:31:59,500 --> 00:32:00,600 fantastic day.