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5-MINUTE FRIDAY: The Power of the Micro-Win · Hurdle with Emily Abbate

• 0:17
  Speaker 1: Hey everyone.
• 0:18
  Speaker 2: Emily Badi here you are listening to five Minute Friday
• 0:21
  Speaker 2: on Hurdle.
• 0:23
  Speaker 1: What's up.
• 0:24
  Speaker 2: I'm enjoying some time on the West Coast. It's a
• 0:27
  Speaker 2: little warmer here than I heard it is in New York.
• 0:30
  Speaker 2: So sending you some warm thoughts today. With that said,
• 0:36
  Speaker 2: I'm also sending myself some warm thoughts. I've been having
• 0:40
  Speaker 2: a frustrating week. I got a know that really just
• 0:45
  Speaker 2: threw me into a spiral at the tail end of
• 0:49
  Speaker 2: last week, and I found myself lingering in a place
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  Speaker 2: that I don't like to be. I was talking about
• 0:56
  Speaker 2: this with a friend of mine and she said something
• 1:00
  Speaker 2: to me that I wanted to bring it to you,
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  Speaker 2: and that is, what if you just chose one small
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  Speaker 2: thing to celebrate this week that maybe you wouldn't have
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  Speaker 2: taken the time to celebrate otherwise. She challenged me to
• 1:15
  Speaker 2: look around and observe my surroundings and find the small joy.
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  Speaker 2: And that's something that I traditionally do like to do.
• 1:25
  Speaker 2: It's something that I'm regularly making an effort to participate in,
• 1:31
  Speaker 2: especially in the morning. With my journaling practice, I most
• 1:34
  Speaker 2: always end my stream of consciousness page of thoughts with
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  Speaker 2: a highlight from the past twenty four hours. I make
• 1:41
  Speaker 2: a practice of gratitude, but I needed to hear it
• 1:46
  Speaker 2: from her. I needed to remember that so many, myself included,
• 1:52
  Speaker 2: can fall into this negativity bias. And what I mean
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  Speaker 2: by that is the inclination to focus on the things
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  Speaker 2: that aren't going as you had hoped, or maybe the
• 2:01
  Speaker 2: things that aren't ideal, the ten percent the email we
• 2:04
  Speaker 2: didn't send, the workout we cut short, at the laundry
• 2:07
  Speaker 2: still sitting in the dryer, and in doing that we
• 2:12
  Speaker 2: completely ignore the ninety percent that actually went right. I
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  Speaker 2: am so often focused on the big items that I
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  Speaker 2: can have this inclination to step right over the small
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  Speaker 2: victories without even a nod of appreciation.
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  Speaker 1: And it matters.
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  Speaker 2: It really matters, because when we only focus and celebrate
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  Speaker 2: the big milestones, the pr the promotion, the big life change,
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  Speaker 2: we're living in a dopamine deficit and we don't want that.
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  Speaker 1: We don't want that at all.
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  Speaker 2: So when I take a step back and I make
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  Speaker 2: sure to celebrate the micro winds, that's what we can
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  Speaker 2: call the dopamine floor.
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  Speaker 1: When you igno knowledge the.
• 3:00
  Speaker 2: Small stuff, you're creating this foundation of competence and confidence
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  Speaker 2: and that is what we each deserve. By doing this,
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  Speaker 2: I'm telling my brain, hey, I am someone who gets
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  Speaker 2: things done. Case in point, Okay, every morning, whether I
• 3:16
  Speaker 2: am home or away in a hotel or my apartment,
• 3:19
  Speaker 2: I make the bed first thing. And what that does
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  Speaker 2: is it reminds me that I am capable, and I
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  Speaker 2: am confident, and I am someone who gets things done.
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  Speaker 1: It's not a big deal, but it makes a big difference.
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  Speaker 2: And so today I'm telling you this because we all
• 3:38
  Speaker 2: get the opportunity to take stock. And that doesn't mean
• 3:41
  Speaker 2: that you don't earn the moments to let yourself feel
• 3:48
  Speaker 2: when things don't go as you had hoped. That is
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  Speaker 2: completely understandable, and that is what I needed to do
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  Speaker 2: this week as well. But what you do next that
• 4:00
  Speaker 2: really matters. Building your resiliency muscle, choosing to see the
• 4:05
  Speaker 2: good around you, even though it may not be as
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  Speaker 2: you had hoped. There is always good around you. My
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  Speaker 2: prompt for you this week, my task for your weekend.
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  Speaker 2: Perhaps I want you to grab a piece of paper
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  Speaker 2: or even just maybe open the notes up on your
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  Speaker 2: phone and write down three micro winds from the past week.
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  Speaker 2: The winds I'm thinking about are like the doctor's appointment
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  Speaker 2: you've been putting off that you finally made, or maybe
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  Speaker 2: you got up to eat lunch away from your desk
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  Speaker 2: this week, got into bed by nine, I'm thirty twice
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  Speaker 2: this week.
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  Speaker 1: These things aren't small.
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  Speaker 2: They're building blocks to a life well lived, a life
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  Speaker 2: that makes you feel fulfilled and like a better version
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  Speaker 2: of yourself. So write them down and look at them
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  Speaker 2: and let them land, and then if you have a moment,
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  Speaker 2: tag me in them on and now a listener question. Hi, Emily,
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  Speaker 2: huge fan of the pod. I especially loved the last
• 5:07
  Speaker 2: solo episode about doing less that doesn't serve you. My
• 5:11
  Speaker 2: question is about navigating transition and living in the in between.
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  Speaker 2: My husband and I have made the decision to hopefully
• 5:16
  Speaker 2: grow our family this year, and I'm having a hard
• 5:19
  Speaker 2: time deprogramming my brain to be preparing for a fall
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  Speaker 2: race while waiting every month to see if we've conceived.
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  Speaker 2: I know you're also navigating egg freezing, and I understand
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  Speaker 2: there are so many physical implications that may affect your
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  Speaker 2: normal routine. Any advice welcome. As an overthinker and a striver,
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  Speaker 2: Thank you so much, m oh Man. I'm sure this
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  Speaker 2: is something that so many people listening to this right
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  Speaker 2: now can really relate to and it makes sense that
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  Speaker 2: you're feeling a little frustrated because you like your routine.
• 5:52
  Speaker 2: You are someone that does hard things. You are someone
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  Speaker 2: that appreciates giving back to your body through movement. But
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  Speaker 2: with the said, recognizing that this is just a season
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  Speaker 2: would be the first step, and then the second step
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  Speaker 2: is asking yourself, how else can you scratch that itch
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  Speaker 2: in your brain so to speak of giving back to yourself.
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  Speaker 2: So in this season, maybe it's shifting to a different
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  Speaker 2: type of movement, and if that's movement that doesn't excite
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  Speaker 2: you as much as maybe your regular routine, which you
• 6:25
  Speaker 2: said running training for a fall race, get something else
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  Speaker 2: on the table that amps up the excitement factor. Maybe
• 6:34
  Speaker 2: it's trying new workout classes with a good friend of
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  Speaker 2: yours and now creating some sort of a routine that
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  Speaker 2: allows you to socialize and enjoy that time in a
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  Speaker 2: way that you didn't do previously. Or perhaps maybe it's
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  Speaker 2: challenging yourself to build a new skill. Entirely think of
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  Speaker 2: this time as an opportunity that reframe is going to
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  Speaker 2: serve you well. And again, just it's like I said
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  Speaker 2: in the episode, it doesn't mean that you aren't allowed
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  Speaker 2: to feel this way. It doesn't mean that you aren't
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  Speaker 2: allowed to be frustrated missing the things that make you
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  Speaker 2: feel like you. But rather than living in this state
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  Speaker 2: of frustration, do yourself a favor and work consciously to
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  Speaker 2: find the joy. The other thing I will say, and
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  Speaker 2: of course talk one on one with your care team,
• 7:24
  Speaker 2: your physician. But in my experience and in the conversations
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  Speaker 2: I had with my physician, the activities that you were
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  Speaker 2: doing previously are more often than not okay, despite maybe
• 7:38
  Speaker 2: needing to shift down the intensity a bit. So make
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  Speaker 2: sure to speak to your care team about what you
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  Speaker 2: want to do, what might need to shift, and get
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  Speaker 2: some honest feedback so that you can be taking care
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  Speaker 2: of yourself and your mental health the best way possible. Hey,
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  Speaker 2: if you have a listener question, I want to answer
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  Speaker 2: it in an upcoming episode, make sure to send it
• 7:59
  Speaker 2: to me over at Hello at Hurdle dot us.
• 8:03
  Speaker 1: It would bring me so much joy.
• 8:06
  Speaker 2: Make sure you're also following along with the podcast over
• 8:09
  Speaker 2: on social It's at Hurdle podcast. I'm over at Emily
• 8:11
  Speaker 2: a Body Another hurdle conquered. Catch you guys next time