Latest / The Nadia Chapman Show / 5 Min Pocket Pep Talk: Start. Stop. Continue: An Easy Reset for Momentum

Transcript

5 Min Pocket Pep Talk: Start. Stop. Continue: An Easy Reset for Momentum · The Nadia Chapman Show

• 0:00
  Welcome to the 5-Minute Pocket Tip Talk with Nadia. Today we're talking about
• 0:03
  something so, so, so silly, so simple, it's ridiculous, but yeah, it's very powerful.
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  It's my start, stop, continue exercise.
• 0:12
  I do this with clients all the time when we kick off a session.
• 0:15
  I do it in the car by myself. I can do it anytime, anywhere, and you should too.
• 0:19
  As we move into the new year, there's so much noise about setting goals and
• 0:25
  changing everything and becoming a new version of yourself and doing more, faster, better.
• 0:30
  And while that energy can feel really exciting in the moment,
• 0:33
  it often creates pressure instead of clarity.
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  So today I want to offer you something so easy, much simpler,
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  calmer, and far more sustainable.
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  It's a little reset exercise that you can do not just today,
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  you can do it anytime you feel like you're falling off track.
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  And the reason it works so well, it's because it doesn't ask you to judge yourself
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  or overhaul your whole life.
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  It simply asks you to notice what is actually helping you moving forward,
• 1:01
  what's quietly holding you back, and what's ready to be introduced now.
• 1:05
  Next. So the start, stop and continue exercise is super simple.
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  We're going to start with stop because this is actually the hardest one and the most important one.
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  Stopping something, stop doing something doesn't mean failure.
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  It doesn't mean that you're giving up. It actually means that you're recognizing
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  that something doesn't serve you anymore.
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  All right. It can be a habit. It can be a belief. It can be a pattern overthinking
• 1:28
  or even the way that you speak to yourself when things don't go as planned.
• 1:31
  So many people carry things forward simply because it's a habit,
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  because they're familiar and not because it's necessarily helpful.
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  And over time, that familiarity just becomes a weight that we carry, but we no longer need it.
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  So the question here isn't what's wrong with me, but rather,
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  what am I continuing out of habit that no longer support what I'm doing, where I'm going?
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  So ask yourself, what do I need to stop doing now?
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  All right, First question. Now let's move to continue, which often gets overlooked
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  because we're so focused on what needs fixing.
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  But continuing is about acknowledging what is already working for you,
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  even if it feels small or imperfect.
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  It might be your consistency, your effort, your honesty, your willingness to
• 2:17
  try again and again after setback. or maybe it's the way that you show up for people in your life.
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  There's some stuff that you're doing that is serving you well right now.
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  And when you name that, when you name what you need to continue doing,
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  you keep reinforcing that trust in yourself.
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  And trust is the foundation of real change.
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  Growth doesn't come from constant self-criticism. It comes from building on what's already strong.
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  So ask yourself, what do I need to continue doing?
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  Finally, we get to start. What do I need to start doing?
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  Which isn't about adding pressure or piling on unrealistic expectations.
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  Starting is about choosing one intentional shift that will align with who you want to be this year.
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  It might be starting to speak to yourself with more respect, with more kindness.
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  Starting to take action instead of waiting for confidence. Starting a project with energy.
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  Or starting to say yes to what excites you and not to what drains you.
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  So what is something in your life right now that you need to start doing? It can be an action.
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  I need to make that phone call. I need to launch that product.
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  I need to call so-and-so.
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  Starting something works best when it's grounded, when you name it,
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  and when it's specific and kind. And what makes this silly little framework
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  so powerful, it's that it's flexible.
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  You can use it any time of the year through a tough week in the middle of a transition.
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  I mean, the middle of the day or whenever you feel disconnected from your goal
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  or disconnected from yourself. So you don't need to get it perfectly.
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  You don't even need to write it down.
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  You don't need to answer everything all at once. Even one honest insight in
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  each category is enough to create momentum. them. What do I need to start?
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  What do I need to stop? What do I need to continue?
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  So as you move forward in 2026, I invite you to pause and reflect on this.
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  What is one thing you need to stop carrying into your next chapter?
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  What is one thing that's working out well enough to continue, even if it's not flashy?
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  And what is one thing that you're ready to start that brings you closer to that life that you want?
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  I'm going to tell you right now, this year doesn't have to be more complicated.
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  It doesn't have to be, you know, about doing more. It can be about doing what
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  matters with intention, awareness, and self-trust.
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  And sometimes the most powerful reset isn't changing everything.
• 4:35
  It's simply choosing what to start, what to stop, and what to continue. Good luck.