DAY 20

You are doing awesome! Tomorrow is our last official day, but this is just the beginning of you creating your life on purpose + with intention. This is your master tool. I’ve created a separate PDF for you because with time/seasons/commitments things may change + you’ll want to tweak your routine to serve you. This means you will always have a fresh copy.

For the purposes of now, you are going to create an outline for your days for at least the next 40 days. You can pick + choose from nuggets you learned here, tools you’ve acquired or what your intuition is telling you.

This isn’t a schedule + it is separate from your Top 3 to-do list. This is the foundation, the GOLD for keeping you aligned, grounded + feeling alive.

Pretty much every single one of my mentors, teachers, coaches, colleagues + friends have a routine that they credit for their success in business, health, parenting + living a satisfying life. One thing they have in common is some sort of mindfulness/meditation/breathing practice.

It ranges from 5 minutes to 45 minutes to a few chunks throughout the day.

This is not meant to be full of things to do morning, noon + night. Start with the smallest step. 

I’ve listed some suggestions. Move them around, choose 1 for each time of day, choose 1 for the whole day. Just choose something + make sure it’s something you can stick with. 

Morning:

  • breathing
  • guided meditation
  • reading a quote or pulling an oracle/inspirational card
  • gratitude journal
  • choose an affirmation to say each morning
  • go for a walk or do your movement of choice 
  • eat breakfast 

Afternoon:

  • take your lunch break to eat, sit + not work or be on the computer.
  • go for a quick walk
  • breathing or a yoga pose

Evening:

  • sit down to read or check in with kids/partner when you get home
  • take 10 breaths to transition from the energy of the day to slowing down for the evening
  • light a candle or share gratitude when you sit down for dinner

Bedtime:

  • take a bath
  • read a book
  • listen to a guided meditation or yoga nidra
  • write your top 3 for the next day
  • journal or gratitude journal

DAY 19

You are in charge of you. You already KNOW what you need. The goal is to feel good + to NOURISH yourself. 

Here are some NO RULES nutritional advice. Each of these will connect you to YOUR body. They are not rules of what to eat or not eat, they are guidelines to tap into your power. Some of them are good guidelines to living, not just eating. 

  1. Speak kindly
  2. Breathe
  3. Experiment with love + tenderness (new foods, new practices, new routines)
  4. Include plenty of fresh, whole foods (to naturally shift from processed food)
  5. Homecooking (get really comfy with a handful of recipes)
  6. Start where you’re at - baby steps are best
  7. Know yourself (likes/dislikes, patterns, stories, connection)
  8. Inform yourself. Learn + act on what is important to YOU (not what will make you “clean” or lose weight)
  9. jlkajd
  10. ENJOY yourself. It’s the healthiest thing you can do. We can find “evidence” that in some capacity everything is toxic. Truth is there are toxins in our environment, there are toxic people in our lives, in our food, toxic thoughts in our head…all we can do is be devoted to our wellbeing + acceptance. In each moment we have a choice in how we see ourselves + what actions we take or don’t take.

DAY 18

Take a deep breath

Wherever you are, whatever you are doing, you are breathing. Luckily, our amazing bodies breath + work without us thinking about it. For this moment let’s pay attention to your breathing - don’t change it, just notice what it’s like.

How does it feel? Is it slow, fast, shallow, deep, heavy, quiet, calm, labored, smooth, choppy?

If you haven’t already, take a deep breath. All the way down into your belly + exhale. Don’t forget about your exhale. See if you can make it last longer than your inhale, make it full + complete. 

Now how is your body feeling?

Try again, but this time follow this little pattern through 4 times

Inhale deeply for a count of 5.

Hold your breath for up to a count of 5.

Slowly exhale for a count of 7.

*Don’t hold your breath if you are pregnant or know you have high blood pressure. Hold only as long as is comfortable, not tense or stressed. =)

 

Now take a second to remind yourself how easy that was. How it didn’t matter if you were sitting in your living room, standing in line at the grocery store or watching your toddler tantrum. 

This is our MOST powerful, yet overlooked tool to regulating our nervous system, balancing hormones, digesting, managing stress, sleep + it is our direct line of communication with our bodies. 

How often do you stop to take a deep breath during the day? Does the thought of slowing down during the day sound impossible

It’s simple to get into the habit of blowing through the day without ever checking in with ourselves. Maybe you wake up in the morning + then leave your body while it zooms from one thing to the next only to return just before bed. 

Before, during + after meals breathing alone can decrease cravings, prevent overeating, improve digestion, calm digestive distress + increase satiation (feeling like you’re full).

Using the breath is a chance to check in with yourself. If you’ve ever wondered how to use your intuition or understand how you can just KNOW something or feel it in your gut, this is how.

It’s not a magic talent, it’s the ability to tap into the wisdom of your body + it’s powerful. 

I invite you to think of it less like something else to remember to do + more of an opportunity to test out your own magic powers. 

With practice it becomes a go-to tool, at first, it can be part of ritual. Use it to move between parts of your day. 

What are 3 transitions in your day?

Some of mine are: 

  • moving from morning activities + school drop off to settling into work
  • going from work mode to preparing/eating lunch
  • from working to mom time (this one is huge for me so I don’t get caught up in multitasking + not spending quality time with my kiddo)

Today, use the 4 rounds of breathing in 3 of your transitions. It takes less than 2 minutes. It’s time you have.

If you have specific times in mind + need help remembering, put it on your calendar or set up phone notifications. 

It could be tempting to skip this. Don’t. You can watch the pace of your day completely change + still get everything done + not feel totally stressed about it.

Use this powerful tool. See what you notice in these moments + how you feel at the end of the day. 

 

 

 

DAY 17

Today’s lesson could make you really excited or want to run for the hills. 

Do you ever feel like you’re waiting to be thinner to go on vacation + wear a bathing suit or to buy yourself new clothes?

You don’t need to become a fashionista + spend all your money on high fashion.

You don’t need to dress like a 21 year old.

However your clothes can be an expression of how you feel. 

Today it’s cold + rainy so I’m bundled up with a sweater + big blanket scarf + my rainboots. Sometimes I work at home all day + I’m wearing my comfy yoga clothes (the unofficial mom uniform of the first world). And I got to wear my cute backless blouse + heels at a holiday party last weekend.

You don’t need to trade in your favorite comfy stretchy pants, college sweatshirt or uggs. 

Dress the body you have TODAY. You deserve to express yourself to the world.

DAY 15

I’ll go out on a limb + assume everyone of us has a to-do list that has no end in sight.

If you left me alone to write a to-do list I’d be writing for at least an hour. There is no formula to make your list disappear.

Mostly because there will always be something else to add to it faster than you can check it off.

First, you can make it shorter or more manageable in a few different ways.

1. Outsource. I know you’re trying to be superwoman + do everything. But I know you’re already superwomen + you don’t need to do everything, that’s inefficient. Get yourself some help - especially for the things you don’t like doing. Like who?

  • partner + kids. Make a game, set a timer for 15 minutes, turn on some music + everyone cleans up as much as they can. Do this weekly or daily depending on how messy your house gets
  • professional. It’s an investment, but if you’ve got WAY bigger priorities (and I certainly do) than mowing lawn or mopping the floor it’s worth it. Start where you can, an every 2 months clean can be huge + having the neighbor kid mow the lawn or rake leaves won’t cost much.
  • teach your kids to fold laundry as soon as they can walk or whatever they can to help.  

2. Schedule. Things that hang out on my to-do list for months + months are the worst. They nag at me because they’re easy, yet I don’t do them. Dentist appointments, hair, massages, dates, seeing girlfriends + family. These will get put off if you don’t schedule ahead of time + they’ll take a toll on your wellbeing. Plus if you schedule way in advance you don’t have to worry about “finding” a free spot in your schedule. This is life changing.

3. Prioritize. As I write this I also got really excited about the women’s retreat I’m planning for Spring/Summer. I could easily pop over to work on the website for that or start writing emails about it or planning the yoga class I’m going to teach…but that’s not a priority right now. The first thing on my list today is to “Write 4 Beautiful You lessons.” It’s clear + it’s what needs to get done.

So, once you do those things your list can shrink a little bit. Now it’s still full of things you don’t feel like you have time to do + maybe you don’t but worrying about that is making it worse. In fact, I could cause you to get stuck.

If I see a list of 20 things crammed inside my little schedule box for Monday, I’d probably crawl back in bed + binge on reality TV.

Since you can’t do ALL the things, you can change the way you look at it. 

It’s a TOP 3 list. 

  • Every morning or every evening before (also a good way to let go of a spinning mind before bed), consider the priorities + create a list of the TOP 3 things you need to do.
  • Also, be as specific as you can. Remember my list for today said write 4 lessons? If I had just said “write lessons” I may have ended up writing 2 or just one or gotten distracted because it wasn’t clear enough for me.
  • When I need to make an appointment I write down all the info I need. The phone number to call, the dates I’m available, etc. *I try to avoid this by scheduling way ahead for recurring things.
  • If you have LOTS of people to email it’s going to be a long + interrupted day responding here and there. Make a list + prioritize. Carve out 30 minutes to respond to the top 4 or 5 people. I tend to be wordy + want to be thoughtful when I’m responding or email coaching + this makes the process less “on the fly” which can really eat up your time.
  • You can break this down even more so that you do certain things on certain days (family/personal matters, exercise, cooking days/take out days, follow ups, a project) Set it up to work for your life + if you are working on something specific + NEW like walking, bringing lunch, taking breaks or meditating, add those to your schedule too + you’re more likely to get them done. 

I’ve seen this strategy work wonders for myself, friends, colleagues + clients. Taking the time to lay it all out + organize it helps alleviate the anxiety that comes only from the thoughts you have about your life + yourself. 

You’ll feel awesome when you did all 3 things + still had time for a few extras.