Latest / Mocktail Minutes / Getting Off Autopilot

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Getting Off Autopilot · Mocktail Minutes

• 0:22
  Hello, everyone.
• 0:23
  Welcome back to this week's episode of Mocktail Minutes.
• 0:26
  This is Bailey.
• 0:27
  And this is Brianna.
• 0:29
  This week, I am drinking lemon ginger tea with honey because, well, I think I kicked myself in the butt last week when I was bragging about how I haven't really been sick and you guys were sick.
• 0:41
  Yeah.
• 0:42
  The You got it.
• 0:44
  Gotcha.
• 0:45
  So, yeah.
• 0:46
  Just kidding.
• 0:47
  We're doing tea today.
• 0:50
  Well, hopefully it helps.
• 0:51
  Yeah.
• 0:51
  This, this, whatever season, it's been like back to back.
• 0:56
  But I have a super coffee today.
• 0:59
  I'm doing the peppermint mocha because I thought it was like Christmas y.
• 1:03
  It's pretty good.
• 1:04
  It tastes pretty good.
• 1:05
  I didn't realize that it had 200 milligrams of caffeine in it, though, until I already started drinking it.
• 1:11
  So I'm in for a ride today.
• 1:13
  That'll be fun.
• 1:13
  So, yeah.
• 1:14
  Oh yeah, they, they make me a little jittery when I drink those.
• 1:17
  Yeah, I was like, oh, I might, I might just drink half for now.
• 1:21
  Maybe save it for tomorrow because I've already had some coffee this morning, but duh, it makes sense to have coffee in it.
• 1:28
  I just thought it was like, oh, 60 milligrams.
• 1:31
  No, it's a, it's a super coffee.
• 1:34
  So do you like like the mint chocolate chip ice cream?
• 1:39
  Yes.
• 1:40
  Me too.
• 1:41
  Like the people who say it's toothpaste with a chocolate chip.
• 1:43
  I'm like, Not really.
• 1:45
  It's, it's totally different.
• 1:46
  I would never eat toothpaste with my chocolate chips.
• 1:48
  No.
• 1:49
  It's totally different.
• 1:51
  It's totally different.
• 1:51
  And that was like my grandma's favorite ice cream flavor growing up, so we always had it.
• 1:55
  And I think it's just nostalgic.
• 1:56
  Like, I love it.
• 1:58
  Yeah.
• 1:58
  I don't think peppermint tastes like toothpaste at all.
• 2:01
  No, I think it's very different.
• 2:02
  I actually got a peppermint mocha smoothie this morning from my favorite place around here, J.
• 2:08
  B.
• 2:09
  Wellness.
• 2:09
  So shout out to them, their winter menu launch, I was like, Ooh, I'm gonna get myself a little treat this morning.
• 2:15
  And that's what we were talking about.
• 2:16
  We're like, some people don't like peppermint.
• 2:19
  That's kind of weird.
• 2:21
  Yeah.
• 2:21
  I love peppermint.
• 2:23
  It's super Christmas y too.
• 2:25
  So, tis the season.
• 2:26
  I would rather have like a peppermint mocha than like a pumpkin spice latte any day.
• 2:33
  Like pumpkin spice is good, but it's not, it's not my favorite.
• 2:38
  Yeah.
• 2:38
  It's okay.
• 2:39
  Yeah.
• 2:40
  You know.
• 2:40
  Peppermint though.
• 2:42
  I like the winter drinks.
• 2:43
  You and I hate the winter, which is why I had a smoothie instead of a coffee with peppermint.
• 2:49
  Trying to pretend it's not cold.
• 2:50
  Yeah.
• 2:51
  Delicious.
• 2:52
  If I just keep drinking smoothies, maybe my brain will think it's still summer.
• 2:56
  Exactly.
• 2:57
  Hopefully it works.
• 2:59
  We'll see.
• 3:00
  Well, this week, we're actually, we're gonna wing this episode.
• 3:04
  I mean, most of them we end up winging.
• 3:05
  We kind of have notes and outlines to go off of, of kind of what we want to talk about, but this one, we're going rogue.
• 3:15
  Yeah, and usually we have notes because we try to keep it short and sweet and not go up on tangents.
• 3:22
  And so that helps to keep us on track.
• 3:24
  So Apologies in advance.
• 3:26
  We're gonna really try to keep this one short.
• 3:30
  Yeah, but if you've been listening, you know That's probably gonna be more than 20 minutes.
• 3:34
  So stay tuned We're talking about getting off autopilot, I think that's Kind of the route we're going for this episode or you can also think about it as Maybe even slowing down during the holiday season because I don't know about you guys, but the holiday season It's my favorite time of the year.
• 3:57
  It's so much fun and don't get me wrong I love having all these things to do like it would probably make me super sad to not have things to do but It's also when we do turn to autopilot and not always in the best way, because we have so much going on that we would stop thinking about certain things.
• 4:17
  So I think this is a good topic for this time of year, just with so many things going on.
• 4:22
  Yeah, we get stuck on autopilot.
• 4:26
  I don't know.
• 4:26
  We, we have a harder time slowing down and I get it.
• 4:29
  Like the holidays are busy and like you said, we have a ton to do.
• 4:32
  I think sometimes we kind of like take the fun out of it.
• 4:36
  You know, it's like we love all these things.
• 4:38
  We love doing it.
• 4:38
  But then it becomes like, oh, it's just all these priorities and then.
• 4:42
  Everything that we want to make a priority in our normal life kind of falls to the wayside.
• 4:47
  So, we're here to like kind of remind you to like slow down a little bit.
• 4:51
  Don't, don't be on autopilot and just doing what it is you normally do.
• 4:57
  Yeah, so like I said, I mean, I think autopilot can go kind of both ways where it is helpful, especially And you know, I have talked about this with many people, especially when we first get started, like working together, like in Metabolism Makeover, where it's like, Oh yeah, eventually this will be no brainer, second nature.
• 5:14
  You'll be living off autopilot.
• 5:16
  And.
• 5:17
  That is nice for those habits, but where it can kind of bite us in the butt a little bit is where we're living off autopilot in a way that we're just, we're not being really intentional with our day, whether it has to do with nutrition, our movement, or just how we're showing up in our lives, because we're so focused on all the things we're doing that it's just like, We just go through the motions and I kind of think about this like the gym where you could go to the gym four times a week, you could go through the motions.
• 5:54
  If you're just going through the motion and not really challenging your muscles.
• 5:58
  You're probably not going to get a huge benefit.
• 6:00
  I mean, it's going to do something, but if you go to the gym four days a week, you're following a progressive overload program.
• 6:07
  You're putting your muscle under good tension and wearing them out.
• 6:12
  You're going to see more benefit because You're being more intentional about it.
• 6:17
  You're not just going through the motion.
• 6:19
  Yeah.
• 6:20
  Well, and I think that's the part that we miss, is the intentional part.
• 6:24
  And I was talking to a client, like, just the other day.
• 6:27
  And she was like, why am I feeling the way that I'm feeling?
• 6:31
  Like, I have established these healthy habits.
• 6:34
  I really enjoy doing certain things.
• 6:36
  Like I like going for a walk every day, but for some reason I just can't bring myself to do it.
• 6:41
  I feel like I'm like putting it off or I'm procrastinating.
• 6:44
  And then the end of the day comes and it's just starting to feel like there's something that I hate to do.
• 6:48
  Right.
• 6:49
  And it's like, because you're, I feel like people are less intentional this time of year because everything just feels like a lot.
• 6:57
  So we kind of get burnt out almost.
• 6:58
  And so it's like the things that we would enjoy doing, we're not, they just become more of like a to do list because we're more burnt out.
• 7:06
  So it's like, you got to kind of change the way you think and be intentional with like prioritizing yourself and the things that you want to do.
• 7:14
  And then.
• 7:15
  Doing everything else.
• 7:16
  Mm-Hmm.
• 7:17
  Does that make sense?
• 7:18
  Yeah.
• 7:18
  I mean, you really just, you get stuck in your own head because you're so preoccupied.
• 7:23
  And I think this kind of goes along.
• 7:25
  What maybe she has feelings that you get really preoccupied about all the things that you have to be doing.
• 7:30
  Like Mm-Hmm, a makeover.
• 7:31
  When we're teaching about all these pillars, you're thinking about.
• 7:35
  Can I get my protein in?
• 7:36
  Where's my healthy fat?
• 7:37
  Am I getting enough fiber?
• 7:38
  Am I walking?
• 7:39
  Am I doing my strength training?
• 7:40
  Should I do this movement?
• 7:41
  Should I do that movement?
• 7:43
  How am I managing my stress?
• 7:44
  Am I meditating?
• 7:45
  Am I getting enough sleep?
• 7:47
  Am I prioritizing my health?
• 7:48
  Like, that is a lot of things.
• 7:51
  So It is.
• 7:52
  Your brain gets super preoccupied.
• 7:54
  It's being pulled in a million different directions.
• 7:57
  We had a little popcorn brain going on.
• 7:59
  That's what Megan and Lindsay always talking like, Oh, it makes so much sense.
• 8:03
  We just have popping everywhere happening.
• 8:07
  And it really takes us out of the present moment.
• 8:11
  And it also, I feel like takes us out of just being conscious with our decisions.
• 8:17
  And so, like I said, I mean, it can work out really well for some habits to be.
• 8:22
  On autopilot, like breakfast for me is autopilot, but sometimes if I don't intentionally think about it, maybe my breakfast looks a lot different.
• 8:32
  And then now I'm wondering why I'm hungry two hours later instead of the usual.
• 8:37
  Four hours later.
• 8:39
  Yeah.
• 8:39
  We're just not as conscious.
• 8:41
  We're not as aware.
• 8:43
  We're stuck in our head.
• 8:45
  You're no longer, I don't know, like living a life that is aligned with your commitments maybe?
• 8:54
  Well, yeah, it's like Like, you're not prioritizing the things that you want to prioritize.
• 9:00
  And this is entirely our decision and we, like, we really get stuck on these ruts where we are in our head and we're like, I can't do that because I have all of this stuff to do and I'm just so busy.
• 9:09
  And it's like, this is where you have to be super intentional.
• 9:12
  The things that you have made a commitment to, if you know you have a ton to do, like maybe this is something like every day.
• 9:19
  To start your day, you have to figure out what is my glass balls today and what's my plastic balls.
• 9:25
  And like your glass balls need to be the first thing that you get done.
• 9:28
  So something that I told her was like, Walk earlier in the day.
• 9:32
  Don't keep it until the very last thing to do at night before you go to bed, because if you are burnt out and you have done a bunch and you are at capacity, you're not going to do it.
• 9:41
  And then you're going to be upset with yourself for not doing something you enjoy.
• 9:45
  And then you're less likely to do it the next day because you're on that autopilot of like, busy, busy, busy.
• 9:51
  I'm going to push this stuff to the wayside.
• 9:52
  And then you're frustrated with yourself.
• 9:55
  And here's some tough love is we as humans give ourself a lot of excuses and it's not to be like, Oh, quit just giving yourself excuses because I don't think we necessarily mean to, but that's where I think we tend to self.
• 10:10
  Sabotage where it's like, because this part is not as easy as someone else, we're just not going to do it where I see, I see so and so get a walk in for 30 minutes during the day on our lunch break.
• 10:24
  Well, my lunch break is only 30 minutes.
• 10:25
  So if I had to do that, well, I'm going to skip lunch.
• 10:27
  So then now I just can't get my steps in.
• 10:30
  No, we have to be, take your life and make, make it what you want it to be.
• 10:37
  I don't know, like I was thinking about this yesterday because I mean, it's something we hear a lot is like, I can't do something because of this, or I can't do this like you do because of this.
• 10:47
  And this is why I really like to get to know people I work with because.
• 10:51
  No one is the same and you have to decide what's going to work for you.
• 10:54
  And I can help you get to that point, but you also have to be real with yourself.
• 10:59
  And so like, I was thinking about, all right, how can I put this in perspective of my own brain?
• 11:05
  And it's like my dairy allergy, for example, if you can tolerate dairy, you probably know an easy way to get in protein is cottage cheese, Greek yogurt, cheese cubes.
• 11:16
  Those lovely items.
• 11:18
  I recommend them all the time to people, but I can't do them myself So I could either have the mindset of all right, I can't eat cottage cheese and have a quick lunch So I'm just not gonna do protein or I could be like, you know what Bailey?
• 11:34
  You have to buck up and be a little bit more prepared for lunch and that's just part of life because if you eat cottage cheese You're not gonna feel amazing, and then we're gonna have a whole other set of issues.
• 11:45
  So it's about taking what life hands you, and doing what, what you can with it.
• 11:52
  I mean Yes.
• 11:53
  Which just part of it And I think that is such a good point because we self-sabotage and we do this really easily when we start comparing, making those excuses and then comparing ourselves to other people.
• 12:07
  Like, oh, well I really wanna be someone who is like Bailey and I walk on my lunch break, but I don't have, I don't have a lunch break like Bailey, so like that's why I can't do it.
• 12:16
  And then being frustrated instead of thinking, you know what, I do wanna be someone who walks.
• 12:21
  Where can I fit this in?
• 12:22
  How can I split this up throughout the day?
• 12:25
  Because this is my job, this is my job, this is my schedule, this is what I do, but I also want to be someone who walks, you know, instead of just like, allowing that defeat to come in and basically just being like, woe is me.
• 12:36
  And I think, this little like, nugget, golden nugget, I heard it from Lindsey, I forget what training it was on, but she was like, stop saying you can't do something.
• 12:46
  Like, stop it, because that's super defeating, it doesn't give you any power, instead take that power back and say, I am choosing not to do this.
• 12:54
  I use this with clients all the time, the commitments that you make to yourself.
• 12:58
  Let's start small, right?
• 12:59
  Cause we don't need to go like zero to a hundred cause you're going to burn out.
• 13:02
  Let's start small, make a commitment to yourself.
• 13:05
  I'm going to get in a 10 minute walk every day.
• 13:07
  I don't know what I'm, you know, I got to figure out what I'm going to do it.
• 13:10
  Maybe every day looks a little bit different.
• 13:11
  Maybe I have to split up, whatever.
• 13:13
  And every day that you, you know, say you're in the kitchen, you're making dinner.
• 13:17
  It's been crazy.
• 13:18
  You haven't got your walk in.
• 13:19
  And so just being like, Oh, it's been so crazy today.
• 13:21
  I have so much to do.
• 13:21
  I can't do it.
• 13:23
  Say it out loud.
• 13:25
  I am choosing not to walk today.
• 13:28
  I am choosing not to keep this promise to myself.
• 13:30
  I'm choosing it.
• 13:31
  And it sounds so stupid, but like, as soon as you hear yourself say that out loud, you're like, no.
• 13:36
  I wanted to do that.
• 13:37
  Why am I not?
• 13:38
  And you're just so, yeah, why am I doing this?
• 13:40
  But it gives you the power, because I think we just like feel super defeated, we self sabotage, we compare, and then it's like we just pile it on, and then you do become what you believe.
• 13:50
  So if you believe like, this is me, I'm stuck in these habits, I'm not someone who does this, well then that's gonna be you forever.
• 13:56
  That's just how it is, and no one is stopping you.
• 13:58
  So figure out what really needs to be done everyday.
• 14:02
  And what maybe doesn't need to get done, but you're putting on your plate because that's just something you do and it's not serving you and you don't enjoy it.
• 14:11
  That is my favorite Lindsay nugget is changing it to, I am choosing not to do this.
• 14:18
  And I've talked to her about it too.
• 14:19
  Like we were talking about breakfast one day and she's like, I chose not to do breakfast this day.
• 14:24
  It wasn't like a defeating thing.
• 14:27
  It wasn't meant to make myself guilty.
• 14:28
  It's just knowing, yeah, I could have done it, but you know what?
• 14:31
  I chose not to and that's on me because that's another thing.
• 14:35
  Like if you are skipping breakfast, for example, and you're like, I don't have time.
• 14:41
  I'm sorry, but you can make time.
• 14:45
  You have time.
• 14:46
  Millions of people around the world are making a commitment to themselves.
• 14:51
  I mean, get up 10 minutes earlier.
• 14:52
  It really does not take that long.
• 14:55
  So if you have time, and I tell my clients, that's my mom clients, cause I know you guys are up in the morning making lunch for your kids.
• 15:04
  Your kids are not going to school without breakfast or lunch.
• 15:06
  You are making them breakfast.
• 15:07
  You were packing their lunch and like throw some eggs on there for you.
• 15:11
  Put another lunch pill out on the counter.
• 15:14
  Pack your stuff while you're packing your kids.
• 15:16
  Like you have the time.
• 15:18
  You're just an autopilot.
• 15:20
  You're doing your normal thing and you're not thinking about yourself.
• 15:23
  Like.
• 15:24
  There's time and yeah instead of saying I just didn't have time say no I chose not to make myself lunch all this week And that's why maybe I didn't have the best like I wasn't set up all week I was scrambling but instead of just being like I'm scrambling because I'm just busy.
• 15:38
  This is me Oh, I can't fit it in you're giving yourself that power and saying no I chose not to do that And it totally flips the script in your brain.
• 15:47
  Yeah, and we're not saying, just like any other episode, I mean, we're not saying this to make you feel bad about yourself.
• 15:52
  We're just having a, we're having a real moment.
• 15:55
  And, I mean, you guys know, I don't have any kids.
• 15:58
  I'm not a mom right now.
• 16:00
  Brianna is, and so she knows exactly what you're going through.
• 16:03
  I mean, you have Three kids?
• 16:05
  Yeah, three.
• 16:06
  And I told myself this this week.
• 16:08
  Yeah, three boys.
• 16:09
  And I'm telling you, I say this stuff to myself.
• 16:11
  I, my schedule was super out of the ordinary this week.
• 16:15
  And there were so many times where I was like, I chose not to do that today.
• 16:19
  And it's like, I know what I need to do to fix it.
• 16:23
  So yeah, like you don't say things to like be up on this pedestal.
• 16:27
  I'm like, you guys are all doing terrible.
• 16:29
  Like every episode Bailey and I are like.
• 16:32
  This is good advice for ourselves, you know, like, yeah, we don't have it all together either.
• 16:38
  I mean, I feel like I do.
• 16:41
  I feel like I'm a good 85 percent right now, but I don't feel like I'm ever really at 100 percent for the week because I'm a human and I'm not a robot.
• 16:51
  So whenever we're talking about these things doesn't mean we want you to be a robot and being perfect every single day.
• 16:58
  It's about finding the consistency of finding the big.
• 17:02
  picture.
• 17:03
  You mentioned the glass walls versus plastic balls.
• 17:06
  Do you want to explain that for people who haven't heard of that analogy?
• 17:10
  Yes, I love this analogy.
• 17:11
  I think it started with Megan.
• 17:13
  I don't know if, she didn't coin it.
• 17:15
  She, she says where she got it from.
• 17:17
  I don't know.
• 17:17
  But it's the idea that like, we are juggling things every day.
• 17:22
  Like that's not, that's not argument.
• 17:24
  No matter who you are, you have things you have to do.
• 17:27
  And it's just figuring out like, what are glass balls?
• 17:30
  Like balls that I cannot let fall.
• 17:32
  I have to like keep these going.
• 17:34
  These are something I have to prioritize.
• 17:36
  And then what is plastic?
• 17:38
  Like what is stuff that like, I still want to juggle.
• 17:41
  But like, if it falls, it falls and nothing bad happens.
• 17:44
  It doesn't break.
• 17:45
  It's okay.
• 17:46
  I can pick it back up and like move on.
• 17:48
  So I usually have my one on one clients make a, especially ones that are dealing with like stress and overwhelm and not being able to establish like habits.
• 17:55
  I make them make a list of all of their things they're juggling every day.
• 18:00
  And then they put them in categories and then I make them go back over it.
• 18:04
  And I'm like, now move some of those glass.
• 18:07
  over to the plastic because every time people come to me and there's like 15 things in their glass category and like one thing in their plastic i'm like We can move some of those like a clean house 24 seven, the laundry always done, every meal is home cooked.
• 18:23
  No, we're going to move that.
• 18:24
  We're not home cooking every dinner.
• 18:25
  Okay.
• 18:26
  Or we're not making from scratch.
• 18:27
  Like we're not doing that.
• 18:29
  We're not going to the gym seven times a week.
• 18:31
  No, no, no.
• 18:31
  Like what's your glass and plastic balls.
• 18:35
  And when you do this, it kind of helps you prioritize like, okay, what are things that are actually really important to me?
• 18:40
  And I make them put the commitments that they're making to theirselves it needs to be a glass.
• 18:45
  Well, maybe not your ultimate goals, glass balls, but your bare minimums, because you have to prioritize yourself.
• 18:53
  And we as humans, we won't, we will always put ourselves on the back burner and make sure everything else gets done.
• 18:59
  So it's, it's not that you don't have the capacity or the time for it, it's just that you're not making it.
• 19:04
  And so it's like getting people to see how can I rearrange my life to work.
• 19:10
  And I forget who it was, but it was such a good reminder.
• 19:14
  I want to say it was Katie, maybe, from Metabolist Makeover Coaches.
• 19:19
  Who made a reel about how we tell moms all the time, like, you have to prioritize yourself.
• 19:24
  You can't pour from an empty glass.
• 19:26
  And, I mean, you can, you can get better perspective on this, but she had mentioned, instead of saying, like, me first, Like me also, because she was like mentioning how it becomes overwhelming, especially for moms who are so used to like, yeah, you want to make sure your kids are okay, but you also have to make sure you're okay.
• 19:48
  Otherwise, we're not going to get very far where if we're always thinking of like me first, I feel like that's maybe where the guilt can come in.
• 19:57
  I think so.
• 19:58
  I think you're right.
• 19:59
  I think it was Katie and I really liked that analogy because so many moms struggle with that.
• 20:04
  Like moms have mom guilt about everything.
• 20:06
  It's like, I'm guilty.
• 20:07
  I feel guilty because I'm working.
• 20:08
  I feel guilty because I stay home.
• 20:10
  I feel guilty because I send my kids to school or daycare or I want to work out or I'm feel guilty because I don't like, so instead of being like, Ooh, me first, cause that's really just going to make you feel like, Oh, I'm even more guilty or selfish.
• 20:24
  Me also, I also have to take care of myself.
• 20:27
  And I tell clients this too, because most clients are like, I want to be the best me for my family.
• 20:34
  I know my family works really well when like I'm in a good mood and I'm in a good place and I'm taking care of myself.
• 20:39
  And it's like, well, start looking at the priorities then that you're making for yourself as something you're also making for your family.
• 20:47
  Because yeah, if mom's happy, usually everyone's happy.
• 20:51
  You know what I mean?
• 20:51
  Like usually when mom is not doing well, like everyone feels it.
• 20:56
  It's just chaos.
• 20:56
  So you're doing this for everyone.
• 21:01
  You also.
• 21:01
  Yeah, I'm pretty sure it was Katie.
• 21:03
  But if it wasn't, I'm sorry.
• 21:05
  I'm pretty sure.
• 21:05
  But I thought that was just like a really good point to make there.
• 21:10
  So we want to get into, we've kind of talked about like living on autopilot.
• 21:14
  Do we want to get on to like.
• 21:15
  How to get off that autopilot.
• 21:17
  I mean, the obvious be more intentional, but like, what does that even mean?
• 21:22
  I guess we can go into that.
• 21:23
  Yeah, and I think, yeah, let's get into that because I think this is where a lot of people struggle and people just seem to think like, okay, I want to do things different.
• 21:32
  So it's just going to happen and it will take a long time to be intentional about making things.
• 21:39
  Different.
• 21:40
  So I don't know.
• 21:42
  I try to encourage clients because this is what works well for me is like having some time every day to really evaluate.
• 21:48
  Like, what is my schedule?
• 21:50
  What am I doing?
• 21:51
  What's important to me?
• 21:53
  How do I need to switch things up?
• 21:55
  You know, and I know there's another coach.
• 21:58
  It also might be Katie, actually, because she's a mom, like she'll I forget what it is, but it's kind of like time blocking, but it's not.
• 22:07
  It's kind of like where you keep a log of, like, your everything you do every day, like a productivity thing so you can see, like, oh, you know, I'm actually spending a lot of time just scrolling on my phone when, you know, I could be doing this or I'm spending a lot of time doing this.
• 22:21
  I'm like, oh, I don't need to be doing that.
• 22:24
  You know, so.
• 22:25
  Yeah.
• 22:26
  I think you just got to be honest with yourself and check in like, you know, when you're doing things that aren't really goal supportive or productive, and I'm not saying you have to be productive all the time, but so many people will be like, oh, I just don't have time to go walking on my lunch break.
• 22:40
  But then, like, they're scrolling tick tock the whole time on their lunch break.
• 22:42
  I'm like, why don't you scroll tick tock while you walk?
• 22:44
  I mean, in a perfect world, you just be outside, but.
• 22:47
  If that gets you walking, exactly.
• 22:50
  And it's about, again, just finding what works for you.
• 22:55
  I mean, you have to evaluate your life.
• 22:57
  And I think that reflection point is a good spot where maybe if you make time every night to reflect, but then also I think it helps to do, I mean, I always, I recommend a brain dump to so many people.
• 23:10
  It is so helpful.
• 23:12
  And we talked about it in a previous episode, but literally just taking time to get all of that out of your brain.
• 23:18
  Writing it out, scribbling it out.
• 23:20
  Like it does not have to make sense because I mean, it's just getting it out on paper and it feels so much better.
• 23:27
  And I mean, yeah, we think about it in our brain, but also put it to that paper, organize your thoughts a little bit to reflect and be like.
• 23:34
  Yeah, I told myself I couldn't get a walk in or I told myself I couldn't get breakfast in today.
• 23:39
  But if I switch this little part of my day, or I prioritize my glass balls, then we're gonna be able to evaluate it, reflect, and we're gonna make changes for the next day.
• 23:49
  Also, every time we keep saying glass balls, I always think of Sons of Anarchy.
• 23:53
  I never put those two together when I was such a big Sons of Anarchy fan, and now I'm not gonna be able to get it out of my head.
• 23:59
  Yeah.
• 24:01
  That's funny.
• 24:02
  Maybe it'll make, help people remember it more.
• 24:05
  But yeah, it's like evaluating things daily.
• 24:10
  People don't like to do that because they want it just to be like a, no, I said I wanted to be different.
• 24:15
  Which is going to be different, but it takes some time and like be intentional, do it every day.
• 24:19
  There are some clients that I have them brain dumping every day, like every night brain dump.
• 24:24
  And then in the morning, especially if you're struggling with stress management, or you would just have a very busy life and you're really just trying to restructure it.
• 24:34
  Like the whole glass plastic false is something that like do it every morning.
• 24:40
  What are the things that I write out your to do list?
• 24:42
  These are all the things that are on my mind.
• 24:44
  These are all the things that have to get done, prioritize them, put them in categories, make sure you're on there and then figure it out.
• 24:51
  And that kind of helps you like actively adjust, like what do I need to do?
• 24:54
  What habits do I need to change?
• 24:55
  Like, you know, maybe I can't, what like.
• 24:59
  And still, it just helps you prioritize things more while still being able to do the things that you enjoy.
• 25:04
  I'm not saying like, oh, you can never be on TikTok, you can never watch TV, or you can never, yes you can.
• 25:10
  But like, let's do it in a way that feels good to you, because the way you're doing it right now probably isn't feeling good to you.
• 25:15
  It's just what you're used to doing, so you do it.
• 25:19
  That makes sense.
• 25:20
  Maybe in the moment, it feels good, but not necessarily beneficial.
• 25:25
  Or when, yeah, or when you're stressed out, like at the end of the day, you're like, oh, I just still didn't do this.
• 25:29
  So it doesn't feel good.
• 25:30
  Like the habits that you're in, they don't feel good.
• 25:33
  And the other tidbit of advice that I do have, because I see this so much with my all or nothing or my perfectionist thinkers, and this is me also, every day might look different and that's okay.
• 25:45
  Like, be okay with that.
• 25:46
  Like, I think that's what we want.
• 25:49
  We want to be like, I can go on a 20 minute walk every single day at this time.
• 25:53
  That's what I do.
• 25:53
  And then I can do a workout every single day for this amount of time at this time.
• 25:57
  And like, we don't, we're super rigid.
• 25:59
  And when you can't do that same exact thing every single day, we think we're failing and then it kind of goes out the window.
• 26:05
  So it's like, don't do that.
• 26:07
  So, I mean, yeah, like changing up your routine day to day will help you get off that autopilot because, I mean, exactly like if your plan is to walk every morning when you first get up and something happens where, I don't know, you sleep in maybe on accident and now it's like my whole day is thrown off, you can either throw a fit and feel guilty about it or you'd be like, you know what?
• 26:30
  I can go to work.
• 26:31
  I can make time at this time.
• 26:34
  And it's going to be fine when, when we do the same things every day, it can be helpful.
• 26:40
  But again, it puts us on autopilot.
• 26:42
  You get really comfortable almost, and you just be, you become so used to this day to day routine that if we're out of routine, it really just feels like it messes you up.
• 26:53
  And this is, I feel like we've talked about how important routines are, but I feel like it's also important to give yourself.
• 27:00
  That flexibility to change it up.
• 27:03
  And I've even talked about this with some people.
• 27:06
  I mean, I feel like we keep reverting to workouts, but I feel like it's a good, easy, relatable thing.
• 27:11
  But like workouts, if you're like, well, I want to work out Tuesday, Wednesday, Thursday after work, but Wednesdays I'm working later.
• 27:20
  Well, then Wednesdays, you don't have to work after work.
• 27:22
  I mean, if you're working later and going in later, switch to Wednesday mornings.
• 27:27
  So having routine, but also giving yourself flexibility will help you get out of that autopilot.
• 27:35
  But then also, I think it then leads to being intentional and having purpose behind what you're doing.
• 27:41
  Because it's not then just, I have to do this because it's on my schedule.
• 27:45
  It's like, I need to fit this in because it's going to make me feel good.
• 27:49
  And also, and this helps with consistency, allowing yourself to do that in different seasons of life too.
• 27:55
  Like, for example, we're going into a colder season, like a literal season, it's colder, it's darker.
• 28:01
  Like, you know, I have so many clients are, I would go, I was in such a good routine of like walking in the morning and it was like warm and it was sunny and like, oh, now I just haven't walked.
• 28:11
  And it's like, duh, you can't do that in the morning every time we have to adjust.
• 28:15
  And I think.
• 28:16
  People, like, we're creatures of habit.
• 28:19
  We just want everything to work out perfectly every single day the way we want it forever.
• 28:23
  And then that's what really stumps us and what, like, gets in the way of consistency is when something changes and we have to be able to, like, flex.
• 28:30
  We don't know how.
• 28:32
  Because again, we're on the, so it's good to be on autopilot sometimes, but also, like, still be in control.
• 28:37
  Like, you can still do all the things that you were doing over the summer for your goals.
• 28:42
  in a different way.
• 28:43
  You got to flip it and you have to be able to like adjust and bend.
• 28:47
  And that really is a skill.
• 28:49
  And I think that's where people get stressed out.
• 28:51
  It is not just like a, it's going to happen.
• 28:54
  It's a skill that you're building up and you can't do that if you're just going to self sabotage.
• 29:00
  Other things that I think are helpful, meditation, you could try that, and there's so many different ways to meditate, you can look at different videos, different apps, just Google, and you'll have millions of responses.
• 29:13
  Yeah.
• 29:14
  So like meditating, or even just breathing.
• 29:17
  I'm, I've tried to get into the meditation, I'm really working on it, we'll get there, we'll get there, it's a work in progress thing.
• 29:24
  But, breathing for me, that is something, it's not making me like stress out about it.
• 29:30
  It's something, like, I will take three deep breaths after, like, work, like, I drive home, I get home, and I will breathe, like, a few times, like, oh, well, that felt really nice.
• 29:40
  It's a simple thing that seems stupid, but It helps just to kind of bring yourself to earth.
• 29:48
  Yeah.
• 29:48
  Just, I think, sitting with yourself daily in some way, like meditation, breathing.
• 29:57
  Maybe you're silent.
• 29:58
  Maybe you're talking to yourself out loud on the way home while you're driving, or maybe you're just thinking in silence, or it's like a devotional time, or it's.
• 30:05
  Just something like I'm always encouraging clients, slow down, take a little bit of time for yourself.
• 30:11
  Like when's the last time you just like went outside and sat down in silence?
• 30:15
  You don't look at your phone.
• 30:16
  You weren't reading.
• 30:17
  You weren't doing anything.
• 30:17
  You just sit there.
• 30:19
  We don't do that.
• 30:20
  We have so much.
• 30:21
  Yeah.
• 30:21
  We're just going all the time.
• 30:24
  We're constantly stimulated.
• 30:25
  And if we're not, we stimulate ourselves.
• 30:27
  Yeah.
• 30:29
  Yes.
• 30:29
  And I think it feels really overwhelming.
• 30:33
  And we feel like everything is super busy and, like, amped up and, like, we're just constantly in this, like, go, go, go, go.
• 30:39
  But it doesn't need to be that way.
• 30:41
  It's okay.
• 30:42
  I'm giving you permission to not feel that way.
• 30:46
  I think that's, like, kind of a good note to leave it on.
• 30:49
  We've talked about autopilot.
• 30:52
  What running on autopilot looks like if you're like, I don't know if I am or not.
• 30:55
  I mean, you probably know, and you know, yeah, take away from this, reflect, decide how are you going to be more intentional with your day?
• 31:05
  How are you going to think things through?
• 31:07
  Are you going to meditate?
• 31:08
  Are you going to breathe?
• 31:08
  Are you going to evaluate your glass and your plastic balls?
• 31:12
  Are you going to, you know, like.
• 31:14
  Brain dump.
• 31:15
  What are you going to do to bring yourself to the present moment and not, not run on autopilot every day?
• 31:25
  What, what can you get?
• 31:26
  How can you rearrange your day?
• 31:28
  Rearrange your time, rearrange your focus so that at the end of the day, you feel really good at how your day was.
• 31:36
  Like we said, there are some things that's super helpful to be on autopilot, but I think it does help just to give ourselves check ins because it's when we get comfortable, it's when we get bored with our lives, and that's where things start to fall a little bit because we're so used to not thinking about it that much.
• 31:52
  Yeah, we all need a little check in every now and then.
• 31:56
  Yeah, I agree.
• 31:58
  All of us.
• 31:59
  I hope this episode was helpful.
• 32:00
  I feel like, I feel like we did pretty good, not going on tangents.
• 32:04
  And, except for my Sons of Anarchy thoughts that were coming.
• 32:10
  I'm glad you said that.
• 32:11
  That's so funny.
• 32:13
  So as always share this episode.
• 32:14
  If you did find it helpful, let us know how you are going to be more intentional with your day.
• 32:18
  We love our group chats that we have going with our lovely listeners that you are.
• 32:24
  We do.
• 32:25
  Yeah.
• 32:25
  Give us some feedback.
• 32:27
  Right.
• 32:27
  Everyone.
• 32:28
  We'll talk to you next week.
• 32:29
  Bye.
• 32:30
  Bye.