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#HURDLEMOMENT: How To Make A 5-Year Plan & Beat Overwhelm · Hurdle with Emily Abbate

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  Speaker 1: It really requires a lot of self reflection and a
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  Speaker 1: lot of self awareness to know, like, well, what do
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  Speaker 1: I really want for myself in five years? How does
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  Speaker 1: the answer to that question now guide me in the
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  Speaker 1: direction of where I want to go?
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  Speaker 2: Hey, everybody, Emily a body here. You are listening to
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  Speaker 2: another installment of Hurdle Moment from Hurdle, a wellness focused
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  Speaker 2: podcast where I chat with everyone from your favorite athletes
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  Speaker 2: to top experts and industry CEOs about their highest highs,
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  Speaker 2: toughest moments, and everything in between. We all go through
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  Speaker 2: hurdles in life, and my goal through these discussions is
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  Speaker 2: to empower you to better navigate yours and move with
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  Speaker 2: intention so that you can stride towards your own big
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  Speaker 2: potential and of course have some fun along the way.
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  Speaker 2: For today day's episode, I'm chatting with Liz Beecroft. She
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  Speaker 2: is a psychotherapist for athletes and creatives based here in
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  Speaker 2: New York City, and today we are tackling the topic
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  Speaker 2: of how to create a five year plan, how to
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  Speaker 2: navigate the anxiety that comes with creating a five year plan.
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  Speaker 2: I have you all on my dms all the time
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  Speaker 2: talking about strategies.
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  Speaker 3: You know, I love a good planning moment.
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  Speaker 2: I have spoken about on the show how I love
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  Speaker 2: to do quarterly summits with myself to go over the
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  Speaker 2: goals that I have where I'm at, do a little
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  Speaker 2: bit of a self audit, and so it's no wonder
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  Speaker 2: that I asked Liz to come on the show and
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  Speaker 2: give me her input. We talk about how to navigate
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  Speaker 2: planning without getting overwhelmed, as well as what to do
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  Speaker 2: when you do feel stuck, when you do feel like
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  Speaker 2: it's just way too much to handle, and why acknowledging
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  Speaker 2: that feeling can be the first step to getting to
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  Speaker 2: where you actually want to go.
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  Speaker 1: Oh.
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  Speaker 2: We also talk about how feelings can play a really
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  Speaker 2: big part in this and the importance of embracing life
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  Speaker 2: as it happens, being honest with yourself about where you're
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  Speaker 2: at currently and ultimately again where you want to go. Now.
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  Speaker 3: Of course, guy do a little shout out.
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  Speaker 2: This episode is actually coming out on Liz's birthday, So
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  Speaker 2: happy birthday to Liz, her and I fellow Gemini's and
• 2:25
  Speaker 2: a little bit.
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  Speaker 3: Of housekeeping here.
• 2:26
  Speaker 2: I'm hosting a live podcast with my friends at Nike
• 2:30
  Speaker 2: on Global Running Day next week here in New York,
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  Speaker 2: I'm going to share all of those details in my
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  Speaker 2: Instagram story today when this episode goes live on May
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  Speaker 2: thirty first, and as a part of that, I'm going
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  Speaker 2: to be answering your running questions from gear to tactics,
• 2:47
  Speaker 2: training to warm ups, you name it, with the help
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  Speaker 2: of Nike running.
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  Speaker 3: Coach Jess Woods.
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  Speaker 2: If you have a question you want us to answer,
• 2:54
  Speaker 2: click on over to the show notes and click leave
• 2:56
  Speaker 2: me a voice message and you might just get life.
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  Speaker 2: I would love to Nothing's off limits. Make sure you're
• 3:03
  Speaker 2: following along with Hurdle. Over at Hurdle Podcast. I am
• 3:05
  Speaker 2: over at Emily a Body and with that, let's get
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  Speaker 2: to hurdling. Today, I am sitting down with Liz Beecroft.
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  Speaker 2: She is a New York City based psychotherapist. She works
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  Speaker 2: with athletes and creatives.
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  Speaker 3: How you doing, Liz, I'm good.
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  Speaker 1: How are you?
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  Speaker 2: I'm good. I am so excited to have you on
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  Speaker 2: the show. We recently worked together on an article that
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  Speaker 2: I wrote for Wondermind. Did you always foresee yourself getting
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  Speaker 2: into this line of work?
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  Speaker 1: No, I actually really wanted to be an orthodonist because
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  Speaker 1: I had braces like four times. Even as an adult,
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  Speaker 1: I had braces, and I don't know why I thought
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  Speaker 1: that was my path in life, but I ended up
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  Speaker 1: ultimately hating organic chemistry, and then I changed my major
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  Speaker 1: to psychology. And now you know, in hindsight, I look
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  Speaker 1: back and I'm like, it makes a lot of sense.
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  Speaker 1: So why I ended up where I am now Because
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  Speaker 1: in my private practice, I primarily work with athletes and creatives.
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  Speaker 1: And it's so funny. Last night I was in a
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  Speaker 1: session with my therapists and we were talking a lot
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  Speaker 1: about my high school basketball coach and how there's a
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  Speaker 1: lot of toxicity that had happened. So full circle, I'm
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  Speaker 1: now helping athletes who hopefully don't have any toxic coaches
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  Speaker 1: or people in their.
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  Speaker 3: Life, hopefully not. I love that.
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  Speaker 2: Right off the bat, you kind of brought attention to
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  Speaker 2: the fact that as a therapist, you work with a therapist.
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  Speaker 2: We hear of this saying so often even coaches need coaches.
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  Speaker 2: Why do you think that it's so important that you yourself
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  Speaker 2: also seek out help and attention?
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  Speaker 1: Yeah, I mean because at the end of the day,
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  Speaker 1: we're all human beings with emotions and a limited capacity
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  Speaker 1: for what we can take in, and so you know,
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  Speaker 1: our jobs and nature of our jobs, we're hearing a lot,
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  Speaker 1: you know, from people, whether it's the highs, the low
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  Speaker 1: those the traumatic experiences, and it's hard to not you know,
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  Speaker 1: let that sit with you outside of you know, sessions.
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  Speaker 1: So to have an outlet for myself is super important
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  Speaker 1: because it really allows me to show up for my
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  Speaker 1: clients in a way that I'm you know, healthy mentally.
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  Speaker 2: Tell us a little bit about opening your own private practice.
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  Speaker 1: Yeah, so I actually, prior to private practice, worked for
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  Speaker 1: a foster care organization for five years and once I
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  Speaker 1: got my LCSW license, that's when I decided it was
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  Speaker 1: time to go into private practice. And so I was
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  Speaker 1: kind of doing both at the same time, and then
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  Speaker 1: eventually during COVID was when I made the leap to
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  Speaker 1: be full time private practice. And I also do a
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  Speaker 1: lot of work with sneakers and streetwear and sports in general.
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  Speaker 1: It's just a passion of mine. I was an athlete myself,
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  Speaker 1: and that's kind of where I pivoted my private practice
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  Speaker 1: into working with creatives and athletes because something I'm passionate about,
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  Speaker 1: but it's also something I really understand just as a
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  Speaker 1: therapist can help those people.
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  Speaker 2: So yeah, that's really cool. Though, that you're finding a
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  Speaker 2: way to connect your passions. For those that may not
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  Speaker 2: be familiar with the term LCSW and what goes into
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  Speaker 2: gaining that certification, you want to give them a little
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  Speaker 2: bit of intel on that.
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  Speaker 1: Yeah, for sure. So my master's is in social work.
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  Speaker 1: I have a MSW, and once you graduate, you have
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  Speaker 1: to take an exam depending on the state that you're
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  Speaker 1: in to obtain your LMSW license, which is your licensed
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  Speaker 1: Master social Work. And then if you want to do
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  Speaker 1: more clinical work or open your own private practice, you
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  Speaker 1: really kind of need your LCSW, which is your Licensed
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  Speaker 1: Clinical Social Worker license. So it takes about three years
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  Speaker 1: from when you get your LMSW until you can get
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  Speaker 1: your LCSW. You need three thousand clinical hours and one
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  Speaker 1: hundred supervisory hours that all have to be signed off on,
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  Speaker 1: and then a whole lot of studying that goes into
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  Speaker 1: taking this exam. And if you pass your smooth sailing
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  Speaker 1: and luckily I passed on my first try.
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  Speaker 3: Wow, that's awesome.
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  Speaker 2: So I love to hear that you had an idea,
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  Speaker 2: you pivoted a little bit along the way, but you
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  Speaker 2: found yourself and being able to do this work.
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  Speaker 3: That from the way that you speak about it seems
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  Speaker 3: really fulfilling.
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  Speaker 1: Yeah, I love it, and I think, you know, even
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  Speaker 1: when I was a teenager, like I didn't even realize
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  Speaker 1: this was something I could do, you know. And even
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  Speaker 1: now I'm going to be thirty two literally next week
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  Speaker 1: and trying to just still navigate my career and learning
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  Speaker 1: new things about how you can really combine your passions
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  Speaker 1: into what you do is a really beautiful thing.
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  Speaker 2: So today we're here to talk about planning, specifically the
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  Speaker 2: anxieties and all of the feelings that can come up
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  Speaker 2: with creating what we often refer to as a five
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  Speaker 2: year plan. I feel like it's like one of the
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  Speaker 2: first questions that comes into play when you're talking to
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  Speaker 2: anyone about business, but also bigger than business, even your relationships,
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  Speaker 2: your friendships. I think during COVID we heard this a lot.
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  Speaker 2: It's like, where do you want to be a few
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  Speaker 2: years down the road, And so I wanted to bring
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  Speaker 2: you in to talk about just the concept of planning
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  Speaker 2: and how we can get over some of the hurdles
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  Speaker 2: that go hand in hand with that. So do you
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  Speaker 2: hear this a lot in your practice, people having anxiety
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  Speaker 2: about coming up with some sort of a plan.
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  Speaker 1: Yes, quite often actually, especially with creatives, because that work
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  Speaker 1: there is such a change right now happening, you know,
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  Speaker 1: whether it's with NFTs or AI, and there's a lot
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  Speaker 1: of anxiety just in how those new mediums can be
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  Speaker 1: integrated or potentially harmful for a creative Right.
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  Speaker 2: So, when someone is asked about creating some sort of
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  Speaker 2: a plan, why is anxiety a frequent buy product of
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  Speaker 2: hearing that question?
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  Speaker 1: Yeah, Well, when you think of anxiety, what it really
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  Speaker 1: stems down to is getting your thoughts either caught up
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  Speaker 1: into the future or into the past in a moment
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  Speaker 1: where you don't have any control over. It often brings
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  Speaker 1: up a lot of fear, nervousness, worry, and you're no
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  Speaker 1: longer present in that moment. And so when you think
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  Speaker 1: of a five year plan, you're really forcing yourself to
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  Speaker 1: think into the future, which can bring up a lot
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  Speaker 1: of unknowns, a lot of uncertainties, questions that we might
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  Speaker 1: not have answered. And I think too, it really requires
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  Speaker 1: a lot of self reflection and a lot of self
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  Speaker 1: awareness to know, like, well, what do I really want
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  Speaker 1: for myself? And in five years, how does the answer
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  Speaker 1: to that question now guide me in the direction of
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  Speaker 1: where I want to go. And I think for a
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  Speaker 1: lot of people, like we are always evolving, we all,
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  Speaker 1: we all are always growing. That like, sometimes we put
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  Speaker 1: a level of concreteness this five year plan that makes
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  Speaker 1: it seem like we have to stick by exactly that
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  Speaker 1: plan and not give ourselves the grace to acknowledge that
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  Speaker 1: it can change. And it's okay if it does.
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  Speaker 2: Yeah, So, what I'm hearing you say is that oftentimes
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  Speaker 2: that anxiety can become a roadblock, can make people feel stuck.
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  Speaker 2: What can be the benefit of acknowledging that you feel
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  Speaker 2: stuck in that moment?
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  Speaker 1: Yeah? I think the benefit of that is it gives
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  Speaker 1: you then the openness to really decide where you want
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  Speaker 1: to go. People feel stuck, I think because we often
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  Speaker 1: feel like we have to have an answer, we have
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  Speaker 1: to know exactly what it is we want to do,
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  Speaker 1: and sometimes we don't, you know, and that's perfectly fine.
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  Speaker 1: But feeling stuck, you're feeling like you need to be
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  Speaker 1: on a path a certain way A plus B equal
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  Speaker 1: c or one plus one equals two. And what happens
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  Speaker 1: is that means then our decision making comes into play.
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  Speaker 1: You know, how we network comes into play. The you know,
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  Speaker 1: specifically in our career. Whatever the five year plan entails, like,
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  Speaker 1: the decisions that we make have to kind of fit
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  Speaker 1: what we mold out for ourselves, and so feeling stuck
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  Speaker 1: could sometimes even be due to following what society might
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  Speaker 1: tell us we should do, or what our parents or
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  Speaker 1: friends might be telling us we should do. But maybe
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  Speaker 1: subconsciously it's not what we want to do and we're
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  Speaker 1: being pulled in another direction, and that can make you
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  Speaker 1: feel stuck, or it could just be because you genuinely
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  Speaker 1: just don't know what it is you want. You're open
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  Speaker 1: to new opportunities, and that's a really beautiful thing.
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  Speaker 2: Yeah, being open is definitely beautiful, and also understanding that
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  Speaker 2: you have the opportunity to do some self inquisition to
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  Speaker 2: figure out what happens next.
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  Speaker 3: Right, So what I'm hearing you say.
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  Speaker 2: Is that this then becomes an opportunity to do that
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  Speaker 2: level of self inquiry, to sit down and start to
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  Speaker 2: hash out what feels right for you.
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  Speaker 1: Yeah, I think it's really important to acknowledge like just
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  Speaker 1: your overall identity of who you are as a human
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  Speaker 1: being a person, because you know, oftentimes and when I
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  Speaker 1: think of a five year plan, my mind immediately goes
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  Speaker 1: to career, but that doesn't necessarily have to mean career,
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  Speaker 1: And I think it's important that it doesn't always just
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  Speaker 1: mean career, because our identities are more than just what
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  Speaker 1: we do as our careers, and so when we think
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  Speaker 1: of our five year plan, it's also important to think
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  Speaker 1: of all those aspects of our identities. Are we a mother,
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  Speaker 1: a sister, a son, a brother? Like? Do we like
• 12:38
  Speaker 1: to snowboard? Do we like to bake? Do we like
• 12:40
  Speaker 1: to play basketball?
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  Speaker 2: Like?
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  Speaker 1: What else do we do in our lives that we
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  Speaker 1: tie ourselves to that brings us fulfillment? And how do
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  Speaker 1: we also integrate that into the plan, Because feeling stuck
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  Speaker 1: can sometimes also mean like you're not being able to
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  Speaker 1: cater to those other pieces of who you are.
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  Speaker 3: Right.
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  Speaker 2: I think it's also like being honest with yourself, right,
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  Speaker 2: and understanding that there are so many different ways that
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  Speaker 2: each and every single one of us identify. So this
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  Speaker 2: then goes back to perhaps and evaluation of your values
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  Speaker 2: and what your priorities are. If your priority again we
• 13:16
  Speaker 2: wrapped about you being in New York, but like maybe
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  Speaker 2: wanting to get out of here at some point soon? Okay, Well,
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  Speaker 2: if your priority is in five years to be living
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  Speaker 2: in the Connecticut suburbs. Then you have to think about
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  Speaker 2: the other things that are within your control so that
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  Speaker 2: you can get to where you want to be five
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  Speaker 2: years down the line.
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  Speaker 3: But bigger than that, something that I've.
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  Speaker 2: Been doing a lot of lately is asking myself how
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  Speaker 2: I want to feel by X. So let's bring that
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  Speaker 2: into the equation. If we're thinking about a five year plan,
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  Speaker 2: how does it serve you or maybe it doesn't to
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  Speaker 2: think about how you want to feel.
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  Speaker 1: I think that is incredibly important because what that does
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  Speaker 1: is it really helps you understand how you or thoughts
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  Speaker 1: and your actions align with what moods or emotions come
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  Speaker 1: up for you. So you know, like, for example, if
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  Speaker 1: I'm consistently putting myself in a situation and being around
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  Speaker 1: people that I know our draining that I don't really
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  Speaker 1: necessarily enjoy being around, that's going to make me feel
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  Speaker 1: maybe discouraged right or sad, which then means in five
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  Speaker 1: years I'm continuing to stay around those people, that's not
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  Speaker 1: going to align with that goal of how do I
• 14:30
  Speaker 1: want to feel in five years if that feeling is
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  Speaker 1: not discouraged or sad. So it's really trying to. I
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  Speaker 1: think it helps bring your goals into alignment with the
• 14:42
  Speaker 1: emotions that you want to evote, because if those don't align,
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  Speaker 1: then the chances of them happening are reduced.
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  Speaker 2: And it's interesting to hear you say that because I
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  Speaker 2: don't necessarily believe that the first thought to okay in
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  Speaker 2: five years, I want to feel X is doing an
• 15:06
  Speaker 2: inventory about what's in your circle right now. You know,
• 15:10
  Speaker 2: so often on the POD I feel like this is
• 15:12
  Speaker 2: the theme of twenty twenty three. I'm talking about how
• 15:15
  Speaker 2: energy finds like energy, and so being honest with yourself
• 15:19
  Speaker 2: about what's surrounding you in this moment can be a
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  Speaker 2: pretty good indicator of what's available to you as you
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  Speaker 2: move forward.
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  Speaker 1: I think boundaries is a big theme in any type
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  Speaker 1: of plan, right because you have to have healthy boundaries.
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  Speaker 1: You can't have two porous boundaries or too rigid, because
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  Speaker 1: you know, you still need to be open to opportunities
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  Speaker 1: that might not fit within that ideal plan, but at
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  Speaker 1: the same time not allowing the unnecessary things that don't
• 15:51
  Speaker 1: align with those goals to continue entering our lives, either,
• 15:53
  Speaker 1: whether that's people, places, things, thoughts. You know, there's so
• 15:58
  Speaker 1: many ways we can set boundary, is what it's not
• 16:01
  Speaker 1: just setting a boundary with a person. You can set
• 16:03
  Speaker 1: financial boundaries, you can set environment boundaries, you know, And
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  Speaker 1: I think like thinking in that aspect too, really helps
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  Speaker 1: us give us, like some type of an outline or
• 16:14
  Speaker 1: a structure for what that five year plan looks like.
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  Speaker 2: Right, And I love what you said earlier about the
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  Speaker 2: idea that it's okay if the plan needs to shift.
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  Speaker 2: I know from plans that I have set in motion
• 16:29
  Speaker 2: in the past that sometimes getting out of your own
• 16:32
  Speaker 2: way to allow for that shift can be truly, truly difficult.
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  Speaker 2: What advice do you have to offer to someone who
• 16:40
  Speaker 2: may be hitting that hurdle, that roadblock right now?
• 16:44
  Speaker 1: Yeah, I think look at those hurdles and those roadblocks
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  Speaker 1: as wins. You know, we oftentimes when we're faced with
• 16:52
  Speaker 1: an obstacle that is stressful, we view them as losses
• 16:58
  Speaker 1: or you know, obstacles that aren't getting us to the
• 17:02
  Speaker 1: point that we want to be. But if we reframe
• 17:05
  Speaker 1: the way we think about it as this is actually
• 17:07
  Speaker 1: something that's telling me and correcting the path that I'm on. Like,
• 17:12
  Speaker 1: if I'm hitting an obstacle in life because I don't
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  Speaker 1: like I just you know, if I just wake up
• 17:17
  Speaker 1: today and say, oh, I decided I don't actually even
• 17:20
  Speaker 1: want to be a therapist tomorrow, that I really just
• 17:23
  Speaker 1: want to focus on doing the consulting that I do
• 17:26
  Speaker 1: in the mental health space, then to me, that also
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  Speaker 1: is a win because it's giving me insight into what
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  Speaker 1: it is I truly want. And so I think having
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  Speaker 1: the reframe is so important because when we get caught
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  Speaker 1: up in the stress around those obstacles, we can avoid, right,
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  Speaker 1: that's where the anxiety comes from because we don't have
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  Speaker 1: the clear answer, but it is kind of giving us
• 17:52
  Speaker 1: an answer, it just might not be the answer that
• 17:53
  Speaker 1: we had initially thought it was going to be. So
• 17:58
  Speaker 1: seeing it as like those opsles our answers, they're just
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  Speaker 1: not what we foreshadowed when we originally made the plan,
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  Speaker 1: and being flexible and adaptable in the process. If that
• 18:10
  Speaker 1: makes sense.
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  Speaker 3: No, it totally makes sense.
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  Speaker 2: And I think that the biggest obstacle or a hurdle
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  Speaker 2: in these scenarios is often that overwhelming feeling that.
• 18:20
  Speaker 3: I'm back at square one.
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  Speaker 2: And you know that's so applicable in a myriad of situations, right,
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  Speaker 2: I mean, the first one that comes to mind is
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  Speaker 2: getting out of perhaps like a long term relationship, and
• 18:33
  Speaker 2: it's like, oh, I invested three years into this thing,
• 18:36
  Speaker 2: and now I'm back where I started. But the reality
• 18:40
  Speaker 2: of that and what you're getting at here is truly
• 18:43
  Speaker 2: that you're not actually where you started it at all,
• 18:45
  Speaker 2: because you have three years of learnings under your belt
• 18:48
  Speaker 2: to equip you to the thing that's next for you,
• 18:51
  Speaker 2: the thing that will happen for you as you move forward.
• 18:55
  Speaker 2: But still that low feeling, that square one feeling, it's
• 18:59
  Speaker 2: understandable and it's undeniably something that we all experience.
• 19:02
  Speaker 1: Yeah. Yeah, it's all about perspective and looking at it
• 19:07
  Speaker 1: as it's just fine tuning our skill set and our experiences.
• 19:11
  Speaker 1: And you know, we need to try things in order
• 19:15
  Speaker 1: to learn if we like them or not. We can't
• 19:17
  Speaker 1: sit on the sidelines and watch and decide, oh I
• 19:21
  Speaker 1: can do that or I can't do that. We need
• 19:22
  Speaker 1: to integrate ourselves into whatever it is. And that's truly
• 19:26
  Speaker 1: how we're going to learn if this is what's for
• 19:28
  Speaker 1: us or not. And that is a that is a
• 19:31
  Speaker 1: skill that is climbing up the ladder, getting a step
• 19:34
  Speaker 1: in the right direction, because without that then you wouldn't
• 19:38
  Speaker 1: even have that next decision to make right.
• 19:40
  Speaker 2: And this really does like go back to your how
• 19:44
  Speaker 2: we started. This kind of touches on your journey right
• 19:47
  Speaker 2: thinking that you wanted to be an orthodonist, but realizing
• 19:49
  Speaker 2: that organic chemistry was absolutely miserable for you. So you
• 19:52
  Speaker 2: were able to then take that feedback I'm sure at
• 19:56
  Speaker 2: the moment maybe it felt some kind of way and
• 19:58
  Speaker 2: then be like, but what act actually does serve me,
• 20:01
  Speaker 2: what actually feels right for me, and in turn get
• 20:05
  Speaker 2: into a career that does really feel fulfilling.
• 20:07
  Speaker 1: Yeah, absolutely, And knowing too that, like you don't have
• 20:11
  Speaker 1: to have the answer right away, like if you're hit
• 20:13
  Speaker 1: with an obstacle or you're faced with your reality that
• 20:16
  Speaker 1: you don't suddenly like the path that you're currently on,
• 20:19
  Speaker 1: like give yourself a little bit of time to figure
• 20:22
  Speaker 1: out where you want to pivot that path too, and
• 20:25
  Speaker 1: knowing that like sometimes just sitting with yourself, taking a break, resting,
• 20:30
  Speaker 1: channeling your inner child, if that means what you need
• 20:34
  Speaker 1: to do, whatever it is, that's okay, Like you don't
• 20:37
  Speaker 1: have to just suddenly know I'll have that a ha moment,
• 20:40
  Speaker 1: Like it will come, just might take some time.
• 20:42
  Speaker 2: Right, Experimentation is the way. So let's make this applicable.
• 20:48
  Speaker 2: Let's bring it into focus.
• 20:50
  Speaker 3: Here.
• 20:50
  Speaker 2: Someone is working on what they think is a purposeful
• 20:54
  Speaker 2: and great five year plan, and even though they can
• 20:56
  Speaker 2: feel very sure that it is bringing them up the
• 21:00
  Speaker 2: right tracks to the top of the roller coaster, they
• 21:03
  Speaker 2: are still.
• 21:03
  Speaker 3: Feeling like, Holy hell, what am I doing?
• 21:06
  Speaker 2: How can they make that experience feel a little bit
• 21:11
  Speaker 2: less overwhelming?
• 21:13
  Speaker 1: Yeah? I think one is to really have a strong
• 21:18
  Speaker 1: support system. And I think that support system needs to
• 21:23
  Speaker 1: Something I tell my clients a lot is to make
• 21:26
  Speaker 1: sure your support system is made up of people who
• 21:28
  Speaker 1: are in similar industries as you, as well as people
• 21:32
  Speaker 1: who are completely opposite industries as you. Like one of
• 21:35
  Speaker 1: my best friends is in like pharmaceutical advertising, and I
• 21:39
  Speaker 1: love it because it's such a different experience for her
• 21:43
  Speaker 1: that like, her viewpoints really matter to me because she's
• 21:46
  Speaker 1: looking at things from a completely different lens, and that
• 21:49
  Speaker 1: is that brings a lot of value to my life.
• 21:52
  Speaker 1: And I think when we surround ourselves with only a
• 21:54
  Speaker 1: support system that are either yes people or think very
• 21:58
  Speaker 1: similarly like, it's not being challenge. So I think having
• 22:01
  Speaker 1: a strong support system of people who will one validate
• 22:05
  Speaker 1: what your experience is because it really is overwhelming to
• 22:08
  Speaker 1: stick to a five year plan. And two also just
• 22:11
  Speaker 1: be able to help guide you in whatever way you
• 22:13
  Speaker 1: need guidance. But then also I think I'm a big
• 22:16
  Speaker 1: proponent of writing things down. Oftentimes when we're thinking of
• 22:21
  Speaker 1: our five year plan, it's all staying up inside of
• 22:24
  Speaker 1: our minds mentally, and brain dumping is such a powerful
• 22:29
  Speaker 1: powerful tool that like you really can just whether you
• 22:33
  Speaker 1: get a huge piece of paper and literally map out
• 22:36
  Speaker 1: your plan, or you journal about it, or you write
• 22:39
  Speaker 1: it down. What that's doing is it's taking all of
• 22:41
  Speaker 1: the anxious thoughts or all of the thoughts that we're
• 22:44
  Speaker 1: having from our minds and putting them out onto pen
• 22:47
  Speaker 1: and paper. Doesn't feel like we're holding onto them and
• 22:50
  Speaker 1: they're only staying inside. It gives its level of reality
• 22:54
  Speaker 1: to them. And what that does is it helps us reflect.
• 22:57
  Speaker 1: It helps us really look to see, like measure our progress.
• 23:01
  Speaker 1: How far are we, how far have we come, what
• 23:03
  Speaker 1: do we still have to do? How attainable is that?
• 23:06
  Speaker 1: How realistic is it? And what is the timeline for that.
• 23:09
  Speaker 1: If you think of smart goals, they're short, measurable, achievable,
• 23:13
  Speaker 1: realistic and timely and They're incredibly important when you have
• 23:16
  Speaker 1: a five year plan, breaking that down into increments and
• 23:20
  Speaker 1: making sure that you're celebrating those small victories along the way,
• 23:25
  Speaker 1: recognizing your trials, because five years is a really long
• 23:28
  Speaker 1: time and it's really easy to get to get caught
• 23:31
  Speaker 1: up into like, oh my god, I'm only one year in,
• 23:33
  Speaker 1: I have four more to go. Like, you know, if
• 23:36
  Speaker 1: you look at it through a broad lens like that,
• 23:39
  Speaker 1: it's going to be debilitating at times. It's going to
• 23:42
  Speaker 1: create a lot of anxiety. So trying to narrow your
• 23:45
  Speaker 1: lens down to maybe six months, you know, even though
• 23:50
  Speaker 1: that six months is a part of a bigger plan,
• 23:53
  Speaker 1: having your focus just be on a shorter period of
• 23:56
  Speaker 1: time can also be really helpful.
• 23:58
  Speaker 2: Right, So two things a double click on here. The
• 24:00
  Speaker 2: first thing being the power of brain dumping. I love
• 24:03
  Speaker 2: this term. I think it's great. So getting everything out
• 24:06
  Speaker 2: from inside your head, whether their anxious thoughts or not
• 24:09
  Speaker 2: having the opportunity to then see it in front of
• 24:12
  Speaker 2: you allows you to look at it in a different lens.
• 24:16
  Speaker 2: And then the second thing here is really the benefit
• 24:18
  Speaker 2: of creating smaller plans within your big plan, right, because
• 24:22
  Speaker 2: when you have smaller measurable plans. We love a smart
• 24:26
  Speaker 2: acronym here unhurdle that that allows you to celebrate the
• 24:30
  Speaker 2: wins as they come, because if you're only celebrating a
• 24:33
  Speaker 2: win every five years, no wonder, it's going to feel tiring.
• 24:37
  Speaker 2: On that note, when someone gets tired on their journey
• 24:44
  Speaker 2: when it comes to making their five year plan, do
• 24:47
  Speaker 2: you have any advice to offer them? Because it's not
• 24:50
  Speaker 2: necessarily I would say that this person is unsure that
• 24:55
  Speaker 2: this is something that they still want, but it's more
• 24:57
  Speaker 2: so that, like again, we just get worn down.
• 25:00
  Speaker 3: Burnout is more prevalent than ever. You don't need me
• 25:02
  Speaker 3: to tell you that. So what's a person to do?
• 25:05
  Speaker 1: Yeah, I mean my first instinct is to tell them
• 25:08
  Speaker 1: to listen to their body, because if your body is
• 25:12
  Speaker 1: feeling tired and you're having either physical or mental symptoms
• 25:16
  Speaker 1: of burnout, then that's a good indicator that you need
• 25:18
  Speaker 1: to rest and you need to recharge, and you need
• 25:21
  Speaker 1: to maybe just take a break and step away from
• 25:24
  Speaker 1: that plan or building that plan to really just cater
• 25:28
  Speaker 1: to what your needs are in that moment. And that's
• 25:31
  Speaker 1: totally fine to do. Resting is productive, and resting and
• 25:34
  Speaker 1: recharging is something that will help us continue on that
• 25:39
  Speaker 1: journey of the five year plan, and I think it's
• 25:41
  Speaker 1: a really crucial piece of a five year plan is
• 25:43
  Speaker 1: to also allow time for self care, recharging, resting vacations.
• 25:49
  Speaker 1: And if that's all you can think about, then you're
• 25:53
  Speaker 1: not really going to feel motivated, You're going to potentially
• 25:57
  Speaker 1: lose confidence, You're going to maybe deal with some impot syndrome.
• 26:00
  Speaker 1: There's a lot of negative mental health components that can
• 26:03
  Speaker 1: come from pushing yourself too hard when you're burnt out,
• 26:06
  Speaker 1: and you know, research shows that if you try to
• 26:09
  Speaker 1: just push through or have that push through mentality, that
• 26:12
  Speaker 1: it actually takes you back quite a few steps, because
• 26:17
  Speaker 1: not only are you physically tired, you're mentally tired, and
• 26:20
  Speaker 1: then you just become checked out and disinterested in what
• 26:23
  Speaker 1: you are trying to achieve. So my advice on that
• 26:28
  Speaker 1: would just be to find something that you just genuinely love.
• 26:31
  Speaker 1: If you want to binge watch all of Sex in
• 26:33
  Speaker 1: the City again, then do it. You know, whatever it
• 26:36
  Speaker 1: is to just let yourself chill for a second.
• 26:39
  Speaker 2: Yeah, I mean, I definitely binge watched Sex and the
• 26:42
  Speaker 2: City the OC and like trying to think about everything else.
• 26:44
  Speaker 2: I watched during the pandemic when I was like, what
• 26:47
  Speaker 2: am I doing? What am I doing?
• 26:50
  Speaker 3: And also you know what I can like in this too.
• 26:52
  Speaker 2: It's like the same dichotomy to taking rest days, even
• 26:57
  Speaker 2: though sometimes they feel counterintuitive right from your traditional workout plan,
• 27:01
  Speaker 2: It's like the rest day. The day off enables you
• 27:05
  Speaker 2: to go after your big goals, regardless of what they
• 27:08
  Speaker 2: might be, because it allows your body the time to
• 27:10
  Speaker 2: repair itself so that you can show up once again.
• 27:13
  Speaker 2: So the same thing goes for your mental health. And
• 27:16
  Speaker 2: to combat this idea that rest can be seen as
• 27:20
  Speaker 2: lazy or taking time off means that you don't actually
• 27:24
  Speaker 2: want the thing that you say that you want.
• 27:26
  Speaker 1: That's bs rest is an investment, a healthy investment into
• 27:31
  Speaker 1: that plan.
• 27:32
  Speaker 3: It's crucial, crucial.
• 27:35
  Speaker 2: Is there anything we have in cover when it comes
• 27:37
  Speaker 2: to smart strategies for setting yourself up for a five
• 27:39
  Speaker 2: year plan? Is there anything else that we can be
• 27:41
  Speaker 2: doing to take care of ourselves during this process so
• 27:44
  Speaker 2: that we can actually get the thing that we're after.
• 27:47
  Speaker 1: One thing I actually was just talking to a client
• 27:49
  Speaker 1: about recently was staying open minded in the process, trying
• 27:54
  Speaker 1: to find that balance between like staying on track to
• 27:57
  Speaker 1: what your goal is, but also not turning down opportunities
• 28:00
  Speaker 1: that might not align with that five year plan, because
• 28:04
  Speaker 1: you know those opportunities might be just what you need
• 28:07
  Speaker 1: to reevaluate that plan or to have an epiphany experience
• 28:13
  Speaker 1: where you're just kind of like, actually, I really want
• 28:15
  Speaker 1: to go in this direction. And sometimes we get too
• 28:19
  Speaker 1: hyper focused on our five year plans and they become
• 28:23
  Speaker 1: too rigid. And my biggest thing is finding the balance
• 28:29
  Speaker 1: between being open staying on track because you never know
• 28:34
  Speaker 1: what's going to come your way, and if you're staying
• 28:37
  Speaker 1: too rigid and you turn something down, you might miss
• 28:39
  Speaker 1: out on something that can change that trajectory for the better.
• 28:43
  Speaker 2: Be open to the universe. I love it, Liz. This
• 28:47
  Speaker 2: was really helpful. I think that there are a lot
• 28:49
  Speaker 2: of motivated people that are listening to this episode right now,
• 28:52
  Speaker 2: and I'm sure they'd love to follow along with you
• 28:55
  Speaker 2: for more motivation going forward.
• 28:57
  Speaker 3: So how do the hurdlers keep up with you? How
• 28:59
  Speaker 3: do they follow along with you?
• 29:00
  Speaker 1: What?
• 29:00
  Speaker 3: Give us your details?
• 29:02
  Speaker 1: Absolutely so, I have two Instagram accounts that I am on.
• 29:06
  Speaker 1: My private practice is mental SESSH M E N T
• 29:10
  Speaker 1: L DOT s E s H and that's where you'll
• 29:13
  Speaker 1: find all of the mental health content I put out
• 29:15
  Speaker 1: into the world. And then my personal Instagram is literally
• 29:19
  Speaker 1: just me as a human being. You don't see too
• 29:21
  Speaker 1: much mental health content on there because, aside from being
• 29:24
  Speaker 1: a therapist, I love fashion, I love sports, and that's
• 29:27
  Speaker 1: what you're gonna get on that account. So that's Liz
• 29:30
  Speaker 1: l a Z The Letter B and then Croft.
• 29:32
  Speaker 2: C R O F T Beautiful, I'm over at Emilia
• 29:35
  Speaker 2: Body and at Hurdle Podcast Another Hurdle Conquered.
• 29:39
  Speaker 3: Catch you guys next time.