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5-MINUTE FRIDAY: Reminder — Your Joy Is Entirely Within Your Control · Hurdle with Emily Abbate

• 0:19
  Speaker 1: What's going on? Everyone? Emily body here. You are listening
• 0:23
  Speaker 1: to five Minute Friday from Hurdle. Hello, Hi, what's up?
• 0:27
  Speaker 1: Good morning, good afternoon, good evening. Whenever you are listening
• 0:29
  Speaker 1: to this, I'm just happy that you are. I am
• 0:33
  Speaker 1: bringing in some insights this week for five Minute Friday
• 0:36
  Speaker 1: on my one New Thing a week journey for twenty
• 0:40
  Speaker 1: twenty five for those of you that aren't up to speed.
• 0:43
  Speaker 1: Every single week, I am doing one new thing, and
• 0:47
  Speaker 1: this is I can't really tell you where I got
• 0:50
  Speaker 1: the inspiration for it, but I can tell you that
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  Speaker 1: a few years ago I attempted this and it didn't
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  Speaker 1: gain the same momentum that it has for me right now.
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  Speaker 1: And so the way that it works is that every
• 1:02
  Speaker 1: week on Sunday, if not before the Sunday, I choose
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  Speaker 1: one new thing that I am going to do during
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  Speaker 1: the week. And it doesn't have to be a class
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  Speaker 1: or going to a restaurant, although those things totally count.
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  Speaker 1: It could be something as simple as there's a track
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  Speaker 1: near Yankee Stadium. I have run there before, but if
• 1:20
  Speaker 1: I had never run at the track by Yankee Stadium,
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  Speaker 1: I could go up there do a track workout. And
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  Speaker 1: that's my new thing for the week, and so far
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  Speaker 1: I have done some really cool stuff. I rode the
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  Speaker 1: DC Metro really exciting. On January third, I saw a
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  Speaker 1: movie at the screening room at Ludlow House on the fifth.
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  Speaker 1: On the eighth, I went to Happy Medium, which is
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  Speaker 1: an art cafe in green Point. On the twelfth, I
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  Speaker 1: made peta from scratch at home. On the sixteenth, I
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  Speaker 1: went to Sodo Method. On the twenty third, I went
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  Speaker 1: to a bungee fitness class on my Virgin Voyages cruise.
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  Speaker 1: And on the twenty seventh, on Monday of this week,
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  Speaker 1: I went to Red Hook Tavern. I also, yeah, yesterday
• 2:00
  Speaker 1: I actually tried making quote unquote protein bagels to the
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  Speaker 1: first time. They're four ingredient bagels. It's a cup of flour,
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  Speaker 1: eighth teaspoon of salt, a half a teaspoon of baking
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  Speaker 1: powder and you mix that all together, and then you
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  Speaker 1: add in a cup of cottage cheese or Greek yogurt.
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  Speaker 1: And when I tell you, I was shocked at how
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  Speaker 1: good these are. That's such an understatement. My face was
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  Speaker 1: literally I have a video of it. I posted it
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  Speaker 1: to Instagram in disbelief that's something this simple could taste
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  Speaker 1: that good. But I digress. That's not the point of
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  Speaker 1: this five minute Friday. The point of this five minute
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  Speaker 1: Friday is I've had a really great realization of what
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  Speaker 1: this experiment is doing for me, and it's reminding me
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  Speaker 1: that at any given moment, I have the opportunity to
• 2:47
  Speaker 1: create my own joy. And that feels really empowering, because
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  Speaker 1: it does feel right now like there are so many
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  Speaker 1: things that are beyond my control. There are always so
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  Speaker 1: many things that are beyond my control, but specific in
• 3:00
  Speaker 1: this moment for a myriad of reasons, whether we're talking
• 3:02
  Speaker 1: about the news, or work things, or my personal life,
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  Speaker 1: whatever the case may be, there's just a lot going on.
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  Speaker 1: There's a lot happening, and so to do these things
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  Speaker 1: and to have something to look forward to and to
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  Speaker 1: find that happiness on my own, to put that responsibility
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  Speaker 1: back in my own hands, after perhaps at times offloading
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  Speaker 1: that and hoping that someone else would take the reins.
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  Speaker 1: That feels really good. It feels really good, and I'm
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  Speaker 1: noticing that I am taking that lesson into smaller moments
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  Speaker 1: throughout my day to day, so it's not like I'm
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  Speaker 1: waiting for Tuesday night when I've chosen to go try
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  Speaker 1: a new workout class to seek that joy. I am
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  Speaker 1: in the moment asking myself what's best for Emily, and
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  Speaker 1: what within this moment right now, if something feels off,
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  Speaker 1: if I'm feeling a little frazzled, anxious, overwhelmed, et cetera,
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  Speaker 1: what can I do that makes me better in this moment?
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  Speaker 1: And so, for instance, let me provide you with an example.
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  Speaker 1: I was in a sprint yesterday trying to get all
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  Speaker 1: of my work done before heading to an event for
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  Speaker 1: Athleta and MasterCard that I was hosting at Remedy placed
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  Speaker 1: shout out to them, and so in the act of
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  Speaker 1: everything was going crazy, I was feeling a little bit overwhelmed.
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  Speaker 1: I went to the fridge. There was absolutely nothing for lunch,
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  Speaker 1: and I decided, you know what, It will literally take
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  Speaker 1: me five minutes to create make need these bigeles the
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  Speaker 1: recipe that my friend sent me just three hours earlier.
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  Speaker 1: I will then both be happy because I have lunch
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  Speaker 1: and I am fed, and I will tried something new,
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  Speaker 1: and what a cool opportunity that is. Of course, there
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  Speaker 1: the instance of also trying something new double the fun,
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  Speaker 1: but it could be even simpler than that. Let's make
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  Speaker 1: it a little bit more digestible. Maybe in a moment
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  Speaker 1: when you're feeling some kind of way, you take the
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  Speaker 1: initiative to write good thing down that happened to you
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  Speaker 1: in the last twenty four hours, to identify some small gratitude.
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  Speaker 1: If you are feeling some kind of way, maybe it's
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  Speaker 1: reaching out to a friend and checking in, doing an
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  Speaker 1: emotional pulse check, or perhaps it's opening a book and
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  Speaker 1: reading five pages, just five these acts, they don't need
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  Speaker 1: to be anything big, but each of them an act
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  Speaker 1: that can make you better in the moment. And so
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  Speaker 1: my prompt for you, what's in your toolbox? What's something
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  Speaker 1: that you know is at your disposal that you can
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  Speaker 1: do to help you come back to calm when things
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  Speaker 1: feel a little bit awry, when things feel beyond your control,
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  Speaker 1: when you may not be in your best mood. What
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  Speaker 1: is it in your environment that you are capable of
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  Speaker 1: executing easily, That is you giving back to you, you
• 5:48
  Speaker 1: reclaiming your joy. And now a listener question. Hey, Emily
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  Speaker 1: Brianna from Georgia here. I've been listening since I think
• 5:57
  Speaker 1: twenty eighteen, and I want to thank you for all
• 5:59
  Speaker 1: that you give to the hurdle community, and especially for
• 6:01
  Speaker 1: all of the good that Hurdle has brought to my life.
• 6:04
  Speaker 1: My question that tails off of the last five minute
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  Speaker 1: Friday topic on routines. I see so much great content
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  Speaker 1: on morning routines, and I feel like I finally have
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  Speaker 1: one that works for me. Congrats on the flip side. However,
• 6:15
  Speaker 1: I find it so hard to be consistent with evening routines.
• 6:18
  Speaker 1: Sometimes it's so difficult to find the energy to move
• 6:21
  Speaker 1: through an evening routine after an extra long work day,
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  Speaker 1: even though I know it will set me up for
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  Speaker 1: success the next day. Specifically, how do you stay consistent
• 6:29
  Speaker 1: with an evening routine and what are some things you
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  Speaker 1: include in yours? Thanks so much, Brianna. I love this
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  Speaker 1: question because, if I'm being entirely transparent, I did not
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  Speaker 1: have a in practice regular evening routine until January first
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  Speaker 1: of this year. It has been a goal that I've
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  Speaker 1: had for some time. So Brianna, you are not alone
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  Speaker 1: in how you feel my evening routine. I'll tell you
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  Speaker 1: what's in it, and then I'll give you a tip
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  Speaker 1: on how you can make it. A constant is walking
• 7:00
  Speaker 1: into the bathroom. Usually at this point I'm watching some
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  Speaker 1: sort of a television show, so I'll keep the show on.
• 7:06
  Speaker 1: I will walk to the bathroom. I will wash my face.
• 7:10
  Speaker 1: I will use whatever products are on tap for the day.
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  Speaker 1: I always finish with a moisturizer and a facial oil
• 7:17
  Speaker 1: and an I cream, and then I will brush my
• 7:20
  Speaker 1: teeth and I will go back into the living room.
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  Speaker 1: At this point, I will then go put my phone.
• 7:28
  Speaker 1: After I set an alarm for the next day using
• 7:30
  Speaker 1: my Casper Glow, which is my new obsession, I'll link
• 7:33
  Speaker 1: it in the show notes, I will put my phone
• 7:36
  Speaker 1: on the charging pad. And of note, this charging pad
• 7:39
  Speaker 1: is not something that I can reach from my bed.
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  Speaker 1: So once my phone is in bed, I find that
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  Speaker 1: I am more likely to get in the bed myself
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  Speaker 1: within a reasonable amount of time. Right, I, like so many,
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  Speaker 1: am someone who is always reaching for my phone. And
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  Speaker 1: if I'm in a time period when I should be
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  Speaker 1: getting into my bed, or I know that I want
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  Speaker 1: to wind down and the phone is not near me,
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  Speaker 1: I will be more likely to get into my bed
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  Speaker 1: and call the night then when I get into my bedroom.
• 8:09
  Speaker 1: Just like I have a book that I read every
• 8:12
  Speaker 1: morning by Breonna Weiste, I also have a book that
• 8:15
  Speaker 1: I've reread every year for the past five years called
• 8:19
  Speaker 1: Journey to the Heart. I'll link it in the show notes,
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  Speaker 1: and so I read the daily passage from Journey to
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  Speaker 1: the Heart, and that's kind of it. That's my whole
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  Speaker 1: nightly routine. I think when we try to implement too
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  Speaker 1: many things as a part of that evening routine all
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  Speaker 1: at once, it will come back to bite you and
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  Speaker 1: then you won't be able to make it a constant.
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  Speaker 1: So meet yourself with where you're at right now. If
• 8:41
  Speaker 1: you're someone that wants to establish a nightly routine, start
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  Speaker 1: with one thing. Do one thing every night for two weeks.
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  Speaker 1: Then after those two weeks habit stack, add one more
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  Speaker 1: thing onto your nightly routine. And as you heard, mine
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  Speaker 1: consists of about three things. Right. It's washing my face,
• 9:02
  Speaker 1: brushing my teeth, setting my alarm on the casper, and
• 9:06
  Speaker 1: then putting my phone to bed, reading a passage, and
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  Speaker 1: all of that takes in total, maybe ten to twelve minutes.
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  Speaker 1: So meet yourself with where you're at. Make it accessible
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  Speaker 1: and something that doesn't feel too hard to achieve, and
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  Speaker 1: you might just be surprised that you were keeping up
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  Speaker 1: with an evening routine and no time I love your
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  Speaker 1: listener questions, Please send me them. You can email me
• 9:29
  Speaker 1: whenever you want. Over at Hello at hurdle dot Us.
• 9:32
  Speaker 1: Again that email for your listener questions. Send one today.
• 9:36
  Speaker 1: Do it. You'll feel good about it at Hello at
• 9:39
  Speaker 1: hurdle dot us, Over on social at emiabody, and at
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  Speaker 1: Hurdle Podcast. Another hurdle conquered. Catch you guys next time,
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  Speaker 1: HEP