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As a Mindset Coach, who coaches high achieving women on how to release fear, limiting beliefs and anxiety, I frequenstly get this question:
“WHY am I so stressed out, overwhelmed and exhausted ALL THE TIME? I just can’t seem to keep life together like everyone else.”
My immediate answer is this: “
When is the last time you gave yourself time and space for REFLECTION?”
We get into the habit of packing so much into an already filled container, thinking that everything is urgent, so much to do in so little time. We want to:
Not to mention that fear of FOMO is real. I get it.
We get so busy “being busy” that the mind goes into INFORMATION OVERLOAD. It simply cannot process and keep up with the pace we are expecting ourselves to run at.
If we look at what is happening in the mind, we have approximately 2 million bits of information coming at us every day (2 million!). We have external information screaming at us from our technology - phones, laptops, ipads, work emails, phone calls, text messages, social media notifications, reminders. And if you have a child in care or at school… let’s not forget ALL the newsletters and emails and notifications!!
Plus, we have the information that is internally processing our own beliefs, thoughts, internal dialogue feelings, emotions. What you can hear, see and smell. And the brain processing sensory information getting feedback from our organs.
But, the mind can only process 148 bits of information.
Yes, that 2 million bits of information gets filtered down by the mind’s ability to delete, distort and generalise the information. It will in fact only retain the information it believes you need sifting on past experiences, memories and your core belief system to understand what is needed.
If we don’t make time for reflection going into a “REST + PROCESS” mode and we continue to pack information into an already filled container guess what happens??
System overload: overwhelm, stress, anxiety, resentment, decision fatigue and burnout from carrying the mental load.
The mind says “I AM AT CAPACITY!”. And yet, we keep push on expecting to somehow get a different result.
So, if your mind is at full capacity - what can you do this week to reduce the mental load?
Often, we think it’s big things like taking a day off work for self care, or a weekend away which does help. But, sometimes that isn’t feasible.
I am all about starting small with mindfulness habits like:
In order to keep a healthy work-life balance, with less likelihood of overwhelm we need to be mindful of how we fill our brains with information throughout the day. When we give ourselves time in stillness and quiet, we turn on the mind’s “REST + REFLECT” mode.
By packing in fewer tasks in, taking breaks and making sure we schedule some time for mindfulness, we can truly reap the benefits. You might even be surprised by the creative ideas and solutions that filter in more easily and effortlessly.
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As a Mindset + Business Coach, the question I’m asked most often is:
“Janel, what’s the ONE THING I can do on a regular basis that’ll make the biggest positive difference in my life?”.
My answer? 100% your morning routine.
The things we do every day make a difference. They make a difference to our mental and physical health and wellbeing, to our mindset, and to how we head into and experience the day. It’s the “little things” we incorporate into our routines and practice every day that can make the biggest overall difference.
Now the tips and suggestions I’m about to share with you probably aren’t anything new. Many of us already KNOW the practices that are good for us, the trick is actually DOING those things.
Meditate, journal, exercise, eat well; we know these are building blocks to thriving and making us feel better. The difficulty is putting one foot in front of the other to get started… and then to keep it going.
Sometimes the biggest block is that it all just seems so overwhelming… if I'm going to start a new morning routine, then it means I have to get up at 5:00am. Then I need to spend an hour and a half doing ALL THE THINGS to fill my mind, move my body, and get ready mentally and physically for the day. And next? Wham, there's an extra hundred million things to add to an already full morning.
Enter your mind saying, “This is too hard. There’s too much to do. Forget it. No deal.”
First, don't think about the 50 million things you have to do tomorrow, this week, this month, etc…
Instead, focus on what you can do TODAY.
Focus on the one LITTLE thing you can do today, that can be incorporated and repeated tomorrow, and the day after. Focus on the ONE THING you can do today, incorporate it slowly and gently into your morning, and then become consistent at it over time.
If you have one of my Learn to Thrive journals you know all about incorporating small changes over time. I call the morning routine “Five to Thrive”, and once you’ve gently incorporated all five into your morning routine it will look like this:
Now you try.
Start with waking up just 10 minutes earlier tomorrow and choosing ONE THING (not ALL the things!) to add in.
After you’ve chosen this one thing, do it consistently for the next 30 days. Do this one thing (and only this one thing!) until you’re comfortable with it. Only when you’re comfortable with it is it time to incorporate something else.
So now that you’re comfortable with it, the next day you get up another 10 minutes earlier, and add ONE more thing, commit to it for the next 30 days, and so on.
Does this seem slow?
But see it’s all about baby steps and simplicity. No complexity and no overwhelm.
We’re aiming for one thing to be incorporated slowly and steadily over time. And the compound effect of this gentle routine on your mindset?
Trust me, it is truly, truly incredible.
You start feeling more comfortable and confident in yourself and in your days. You wake up each morning, practice your routine and eventually find that you feel amazing. You feel amazing and your days and weeks and months are running smoother because you've been meditating every day, been writing in your journal every day, been moving your body every day, been eating a nutritious breakfast every day, been listening to music every day.
This compound effect of all these “little things”? AMAZING!
Feeling motivated to get started? Do it!
Not so motivated? Don’t wait!
Why? Because you may never feel motivated to start, especially if it’s something new (or involves getting up earlier). Instead, take the leap, set your alarm, and jump in. Choose the one thing you’re going to start with and just start.
Will it be easy? Maybe. That’s why taking gentle steps over time helps.
But sometimes however you might need additional support along this morning routine journey. If this is the case, follow me at janelbriggs_thrive on Instagram and see how I use the "five to thrive " method or simply email me, firstname.lastname@example.org - I'd love to hear from you!
Take care, JB