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Note 40: Sunday Scaries Reset — One Thing You Need Before Monday · Notes to Her

• 0:00
  Foreign.
• 0:17
  Hey,
• 0:17
  girl.
• 0:17
  Hey.
• 0:18
  Welcome
• 0:18
  back
• 0:18
  to
• 0:18
  Notes
• 0:19
  to
• 0:19
  Her,
• 0:19
  the
• 0:19
  daily
• 0:19
  pep
• 0:20
  talk.
• 0:20
  I'm
• 0:20
  Yaya,
• 0:21
  your
• 0:21
  confidence
• 0:21
  and
• 0:21
  mindset
• 0:22
  coach,
• 0:22
  here
• 0:23
  to
• 0:23
  help
• 0:23
  you
• 0:23
  quiet
• 0:23
  the
• 0:24
  noise,
• 0:24
  protect
• 0:24
  your
• 0:25
  energy,
• 0:25
  and
• 0:25
  stop
• 0:26
  carrying
• 0:26
  more
• 0:26
  than
• 0:27
  you
• 0:27
  need
• 0:27
  to
• 0:27
  into
• 0:27
  a
• 0:28
  new
• 0:28
  week.
• 0:29
  Now,
• 0:29
  if
• 0:29
  you've
• 0:29
  been
• 0:29
  listening
• 0:30
  to
• 0:30
  these
• 0:30
  Sunday
• 0:30
  scary
• 0:31
  resets,
• 0:31
  then
• 0:32
  you
• 0:32
  already
• 0:32
  know
• 0:32
  what
• 0:33
  this
• 0:33
  space
• 0:33
  is
• 0:34
  for.
• 0:35
  This
• 0:35
  is
• 0:35
  where
• 0:35
  we
• 0:36
  slow
• 0:36
  everything
• 0:37
  down
• 0:37
  before
• 0:38
  Monday
• 0:38
  tries
• 0:38
  to
• 0:38
  rush
• 0:39
  you.
• 0:39
  And
• 0:40
  tonight
• 0:40
  I
• 0:40
  want
• 0:41
  to
• 0:41
  give
• 0:41
  you
• 0:41
  permission
• 0:41
  to
• 0:42
  release
• 0:42
  something.
• 0:43
  Because
• 0:43
  the
• 0:44
  truth
• 0:44
  is,
• 0:44
  you
• 0:45
  don't
• 0:45
  need
• 0:45
  to
• 0:45
  prepare
• 0:46
  for
• 0:46
  everything
• 0:46
  this
• 0:47
  week.
• 0:47
  You
• 0:48
  only
• 0:48
  need
• 0:48
  one
• 0:49
  thing,
• 0:50
  and
• 0:50
  we're
• 0:50
  going
• 0:50
  to
• 0:50
  figure
• 0:51
  out
• 0:51
  what
• 0:51
  that
• 0:51
  is
• 0:52
  together.
• 1:03
  No.
• 1:03
  Sundays
• 1:03
  hit
• 1:03
  different.
• 1:04
  The
• 1:05
  weekend
• 1:05
  gives
• 1:05
  you
• 1:06
  space,
• 1:06
  time
• 1:07
  to
• 1:07
  rest,
• 1:08
  time
• 1:08
  to
• 1:08
  breathe,
• 1:09
  time
• 1:09
  to
• 1:10
  feel
• 1:10
  like
• 1:10
  yourself
• 1:10
  again.
• 1:11
  And
• 1:12
  then
• 1:12
  Sunday
• 1:12
  evening
• 1:12
  rolls
• 1:13
  around
• 1:13
  and
• 1:13
  suddenly
• 1:14
  your
• 1:14
  mind
• 1:14
  starts
• 1:15
  doing
• 1:15
  the
• 1:16
  most.
• 1:16
  You
• 1:17
  start
• 1:17
  thinking
• 1:17
  about
• 1:17
  the
• 1:17
  emails
• 1:18
  that
• 1:18
  are
• 1:18
  waiting
• 1:18
  for
• 1:18
  you
• 1:19
  tomorrow,
• 1:19
  the
• 1:20
  meeting
• 1:20
  you
• 1:20
  don't
• 1:20
  want
• 1:21
  to
• 1:21
  be
• 1:21
  in,
• 1:21
  the
• 1:21
  coworker
• 1:22
  who
• 1:22
  makes
• 1:22
  you
• 1:22
  second
• 1:23
  guess
• 1:23
  yourself,
• 1:24
  the
• 1:24
  conversations
• 1:25
  you
• 1:25
  keep
• 1:25
  replaying
• 1:26
  and
• 1:26
  and
• 1:26
  everything
• 1:27
  you
• 1:27
  didn't
• 1:27
  finish
• 1:28
  last
• 1:28
  week.
• 1:30
  Your
• 1:30
  shoulders
• 1:31
  tighten,
• 1:31
  your
• 1:31
  stomach
• 1:32
  drops,
• 1:32
  your
• 1:32
  thoughts
• 1:33
  start
• 1:33
  racing.
• 1:34
  And
• 1:34
  without
• 1:34
  even
• 1:34
  noticing,
• 1:35
  you
• 1:35
  go
• 1:35
  into
• 1:36
  mental
• 1:36
  overdrive,
• 1:37
  trying
• 1:37
  to
• 1:38
  get
• 1:38
  ahead
• 1:38
  of
• 1:39
  every
• 1:39
  possible
• 1:39
  thing
• 1:40
  that
• 1:40
  could
• 1:40
  drain
• 1:41
  you.
• 1:41
  That's
• 1:42
  usually
• 1:42
  when
• 1:42
  the
• 1:42
  anxiety
• 1:43
  kicks
• 1:43
  in.
• 1:44
  Here's
• 1:45
  something
• 1:45
  important
• 1:45
  I
• 1:45
  want
• 1:46
  you
• 1:46
  to
• 1:46
  understand.
• 1:47
  The
• 1:47
  Sunday
• 1:48
  scaries
• 1:48
  aren't
• 1:48
  just
• 1:49
  about
• 1:49
  work.
• 1:49
  They're
• 1:50
  about
• 1:50
  emotional
• 1:51
  anticipation.
• 1:52
  It's
• 1:52
  the
• 1:52
  anticipation
• 1:53
  of
• 1:54
  having
• 1:54
  to
• 1:54
  explain
• 1:54
  yourself,
• 1:55
  having
• 1:56
  to
• 1:56
  perform
• 1:56
  again,
• 1:57
  having
• 1:57
  to
• 1:58
  manage
• 1:58
  other
• 1:58
  people's
• 1:59
  anxiety,
• 2:00
  having
• 2:00
  to
• 2:00
  stay
• 2:01
  on.
• 2:02
  When
• 2:02
  your
• 2:02
  brain
• 2:02
  starts
• 2:03
  preparing
• 2:03
  for
• 2:03
  everything,
• 2:04
  your
• 2:05
  confidence
• 2:05
  takes
• 2:05
  a
• 2:05
  hit.
• 2:06
  Because
• 2:06
  when
• 2:07
  you're
• 2:07
  overwhelmed,
• 2:08
  you
• 2:08
  overthink,
• 2:09
  you
• 2:09
  shrink,
• 2:10
  you
• 2:10
  hesitate,
• 2:11
  you
• 2:11
  lose
• 2:11
  your
• 2:12
  voice.
• 2:12
  Not
• 2:13
  because
• 2:13
  you
• 2:13
  suddenly
• 2:14
  forget
• 2:14
  who
• 2:14
  you
• 2:14
  are,
• 2:14
  but
• 2:15
  because
• 2:15
  you're
• 2:15
  carrying
• 2:16
  too
• 2:16
  much
• 2:16
  before
• 2:17
  the
• 2:17
  week
• 2:17
  even
• 2:17
  starts.
• 2:19
  So
• 2:19
  tonight
• 2:19
  isn't
• 2:19
  even
• 2:20
  about
• 2:20
  hyping
• 2:21
  yourself
• 2:21
  up.
• 2:21
  It's
• 2:22
  about
• 2:22
  deciding
• 2:22
  what
• 2:22
  you're
• 2:23
  not
• 2:23
  going
• 2:24
  to
• 2:24
  carry.
• 2:25
  Now,
• 2:25
  let
• 2:25
  me
• 2:25
  offer
• 2:25
  you
• 2:26
  a
• 2:26
  reframe.
• 2:26
  That
• 2:26
  might
• 2:27
  feel
• 2:27
  uncomfortable
• 2:27
  at
• 2:28
  first,
• 2:28
  but
• 2:28
  it's
• 2:28
  fleeing.
• 2:29
  You
• 2:30
  don't
• 2:30
  need
• 2:30
  to
• 2:30
  show
• 2:31
  up
• 2:31
  perfectly
• 2:31
  this
• 2:31
  week.
• 2:32
  You
• 2:33
  don't
• 2:33
  need
• 2:33
  to
• 2:33
  be
• 2:33
  available
• 2:34
  for
• 2:34
  everyone,
• 2:35
  and
• 2:35
  you
• 2:36
  don't
• 2:36
  need
• 2:36
  to
• 2:36
  handle
• 2:37
  everything
• 2:37
  at
• 2:38
  once.
• 2:39
  You
• 2:39
  only
• 2:39
  need
• 2:39
  to
• 2:40
  protect
• 2:40
  one
• 2:41
  thing.
• 2:42
  One
• 2:42
  emotional
• 2:42
  boundary,
• 2:43
  one
• 2:44
  energetic
• 2:44
  decision,
• 2:45
  or
• 2:45
  one
• 2:46
  place
• 2:46
  where
• 2:46
  you
• 2:46
  choose
• 2:47
  yourself
• 2:47
  on
• 2:48
  purpose.
• 2:49
  Because
• 2:49
  when
• 2:49
  you
• 2:49
  try
• 2:49
  to
• 2:50
  protect
• 2:50
  everything,
• 2:51
  you
• 2:51
  protect
• 2:51
  nothing.
• 2:52
  When
• 2:52
  you
• 2:53
  try
• 2:53
  to
• 2:53
  protect
• 2:53
  one
• 2:53
  thing
• 2:54
  consistently,
• 2:54
  your
• 2:55
  nervous
• 2:55
  system
• 2:55
  calms
• 2:56
  down.
• 2:57
  And
• 2:57
  that
• 2:57
  calm.
• 2:58
  That's
• 2:58
  where
• 2:59
  confidence
• 2:59
  lives.
• 3:02
  Now,
• 3:02
  I
• 3:02
  was
• 3:02
  working
• 3:03
  with
• 3:03
  a
• 3:03
  client
• 3:03
  recently
• 3:04
  who
• 3:04
  dreaded
• 3:04
  Sundays.
• 3:05
  By
• 3:06
  Sunday
• 3:06
  evening,
• 3:06
  she
• 3:07
  was
• 3:07
  anxious,
• 3:08
  irritated,
• 3:08
  already
• 3:09
  exhausted,
• 3:10
  and
• 3:10
  the
• 3:10
  week
• 3:10
  hadn't
• 3:10
  even
• 3:11
  started.
• 3:11
  Yet.
• 3:12
  When
• 3:12
  we
• 3:12
  talked
• 3:13
  it
• 3:13
  through,
• 3:13
  it
• 3:13
  wasn't
• 3:14
  because
• 3:14
  her
• 3:14
  workload
• 3:15
  was
• 3:15
  impossible.
• 3:16
  It
• 3:16
  was
• 3:16
  because
• 3:16
  she
• 3:17
  was
• 3:17
  emotionally
• 3:18
  over
• 3:18
  available.
• 3:20
  She
• 3:20
  was
• 3:20
  answering
• 3:20
  messages
• 3:21
  late
• 3:21
  at
• 3:21
  night,
• 3:22
  replaying
• 3:22
  conversations
• 3:23
  in
• 3:23
  her
• 3:23
  head,
• 3:24
  preparing
• 3:24
  for
• 3:25
  other
• 3:25
  people's
• 3:25
  reactions,
• 3:26
  shrinking
• 3:27
  before
• 3:27
  she
• 3:27
  even
• 3:27
  walked
• 3:28
  in
• 3:28
  the
• 3:28
  room.
• 3:28
  So
• 3:29
  I
• 3:29
  asked
• 3:29
  her
• 3:29
  one
• 3:29
  simple
• 3:30
  question.
• 3:31
  What's
• 3:31
  the
• 3:31
  one
• 3:31
  thing
• 3:32
  that
• 3:32
  drains
• 3:32
  you
• 3:32
  the
• 3:33
  most
• 3:33
  during
• 3:33
  the
• 3:33
  week?
• 3:34
  And
• 3:34
  her
• 3:34
  answer
• 3:35
  was
• 3:35
  immediate.
• 3:36
  We
• 3:36
  didn't
• 3:36
  overhaul
• 3:37
  her
• 3:37
  life.
• 3:38
  We
• 3:38
  didn't
• 3:38
  build
• 3:38
  a
• 3:38
  ten
• 3:39
  step
• 3:39
  routine.
• 3:40
  We
• 3:40
  didn't
• 3:40
  try
• 3:40
  to
• 3:40
  fix
• 3:41
  everything.
• 3:42
  We
• 3:42
  chose
• 3:42
  one
• 3:43
  boundary.
• 3:44
  And
• 3:44
  that
• 3:45
  next
• 3:45
  Sunday
• 3:46
  she
• 3:46
  felt
• 3:46
  calmer.
• 3:47
  Not
• 3:47
  because
• 3:48
  the
• 3:48
  week
• 3:48
  had
• 3:48
  changed,
• 3:49
  but
• 3:49
  because
• 3:49
  she
• 3:50
  did.
• 3:51
  And
• 3:51
  I've
• 3:51
  been
• 3:51
  there
• 3:52
  too.
• 3:52
  I've
• 3:53
  had
• 3:53
  seasons
• 3:53
  where
• 3:53
  Sunday
• 3:54
  night
• 3:54
  anxiety
• 3:55
  came
• 3:55
  from
• 3:55
  knowing
• 3:56
  I
• 3:56
  was
• 3:57
  about
• 3:57
  to
• 3:57
  walk
• 3:57
  in
• 3:57
  spaces
• 3:58
  that
• 3:58
  I
• 3:58
  felt
• 3:58
  unseen,
• 3:59
  talked
• 4:00
  over,
• 4:00
  or
• 4:00
  I
• 4:01
  had
• 4:01
  to
• 4:01
  prove
• 4:01
  myself.
• 4:03
  What
• 4:03
  changed
• 4:04
  wasn't
• 4:04
  the
• 4:04
  environment
• 4:05
  right
• 4:05
  away.
• 4:06
  What
• 4:06
  changed
• 4:06
  was
• 4:06
  my
• 4:07
  decision
• 4:07
  to
• 4:07
  stop
• 4:07
  abandoning
• 4:08
  myself
• 4:08
  before
• 4:09
  the
• 4:09
  week
• 4:09
  even
• 4:10
  began.
• 4:12
  So
• 4:12
  let's
• 4:12
  pause
• 4:13
  for
• 4:13
  a
• 4:13
  moment.
• 4:14
  Let's
• 4:15
  take
• 4:15
  a
• 4:15
  deep
• 4:15
  breath
• 4:16
  through
• 4:16
  your
• 4:16
  nose.
• 4:18
  Hold
• 4:18
  it
• 4:19
  and
• 4:19
  let
• 4:19
  it
• 4:19
  out
• 4:20
  slowly
• 4:24
  again.
• 4:29
  Now
• 4:29
  ask
• 4:29
  yourself
• 4:30
  this.
• 4:31
  What
• 4:31
  is
• 4:31
  one
• 4:32
  thing
• 4:32
  I
• 4:32
  need
• 4:32
  to
• 4:32
  protect
• 4:33
  this
• 4:33
  week
• 4:33
  so
• 4:34
  I
• 4:34
  don't
• 4:34
  lose
• 4:35
  myself?
• 4:36
  It
• 4:37
  might
• 4:37
  be
• 4:37
  your
• 4:37
  energy,
• 4:38
  your
• 4:39
  time,
• 4:40
  your
• 4:40
  peace,
• 4:41
  your
• 4:41
  voice,
• 4:42
  your
• 4:43
  mornings,
• 4:44
  your
• 4:44
  boundaries
• 4:44
  with
• 4:45
  one
• 4:45
  specific
• 4:45
  person.
• 4:48
  Now
• 4:48
  turn
• 4:48
  that
• 4:48
  into
• 4:49
  a
• 4:49
  sentence.
• 4:50
  I'm
• 4:51
  not
• 4:51
  over
• 4:51
  explaining
• 4:52
  this
• 4:52
  week.
• 4:53
  I'm
• 4:54
  not
• 4:54
  answering
• 4:54
  messages
• 4:55
  after
• 4:55
  7.
• 4:57
  I'm
• 4:57
  not
• 4:57
  shrinking
• 4:58
  in
• 4:58
  meetings.
• 5:00
  I'm
• 5:00
  allowed
• 5:01
  to
• 5:01
  say
• 5:01
  no
• 5:01
  without
• 5:02
  guilt.
• 5:04
  You
• 5:04
  don't
• 5:04
  need
• 5:04
  10
• 5:05
  intentions,
• 5:06
  just
• 5:07
  one
• 5:07
  that
• 5:07
  you
• 5:07
  actually
• 5:08
  honor.
• 5:11
  So
• 5:11
  before
• 5:11
  Monday
• 5:11
  gets
• 5:12
  here,
• 5:12
  remember
• 5:13
  this.
• 5:14
  You
• 5:14
  don't
• 5:15
  need
• 5:15
  to
• 5:15
  carry
• 5:15
  the
• 5:16
  whole
• 5:16
  week
• 5:16
  tonight.
• 5:18
  You
• 5:18
  don't
• 5:19
  need
• 5:19
  to
• 5:19
  solve
• 5:19
  everything.
• 5:21
  You
• 5:21
  don't
• 5:21
  need
• 5:21
  to
• 5:22
  be
• 5:22
  everything.
• 5:23
  You
• 5:23
  just
• 5:24
  need
• 5:24
  one
• 5:24
  boundary
• 5:25
  you
• 5:26
  respect.
• 5:28
  And
• 5:28
  if
• 5:28
  there's
• 5:28
  no
• 5:29
  hitting
• 5:29
  you,
• 5:30
  it's
• 5:30
  because
• 5:30
  your
• 5:31
  confidence
• 5:31
  isn't
• 5:32
  broken,
• 5:33
  it's
• 5:33
  building.
• 5:34
  And
• 5:35
  that
• 5:35
  is
• 5:35
  exactly
• 5:36
  why
• 5:36
  I
• 5:36
  created
• 5:37
  the
• 5:37
  confidence
• 5:38
  kit.
• 5:38
  It's
• 5:39
  for
• 5:39
  moments
• 5:39
  like
• 5:39
  this
• 5:40
  when
• 5:40
  your
• 5:40
  mind's
• 5:41
  at
• 5:41
  spiraling
• 5:41
  and
• 5:41
  you
• 5:42
  need
• 5:42
  something
• 5:42
  solid
• 5:43
  to
• 5:43
  come
• 5:43
  back
• 5:43
  to.
• 5:44
  Inside
• 5:45
  the
• 5:45
  confidence
• 5:45
  kit,
• 5:46
  you'll
• 5:46
  find
• 5:46
  grounding
• 5:47
  exercises,
• 5:48
  self
• 5:48
  talk,
• 5:49
  resets,
• 5:50
  confidence
• 5:50
  anchors
• 5:51
  and
• 5:51
  tools
• 5:52
  to
• 5:52
  stop
• 5:52
  shrinking
• 5:53
  in
• 5:53
  real
• 5:54
  time.
• 5:55
  If
• 5:55
  tonight
• 5:56
  feels
• 5:56
  heavy,
• 5:57
  this
• 5:57
  is
• 5:57
  your
• 5:57
  support
• 5:58
  system.
• 5:59
  Grab
• 5:59
  the
• 5:59
  confidence
• 6:00
  kit
• 6:00
  through
• 6:00
  the
• 6:00
  show
• 6:01
  notes
• 6:01
  and
• 6:02
  if
• 6:02
  this
• 6:02
  helped
• 6:02
  even
• 6:02
  a
• 6:03
  little
• 6:03
  bit,
• 6:03
  share
• 6:03
  it
• 6:03
  with
• 6:04
  a
• 6:04
  friend
• 6:04
  who
• 6:04
  feels
• 6:04
  the
• 6:05
  Sunday
• 6:05
  scaries
• 6:05
  too.
• 6:06
  You're
• 6:07
  not
• 6:07
  behind.
• 6:08
  You
• 6:08
  are
• 6:08
  becoming.