Podcasts about ta da list

Well Sh*t. It really is that simple - Episode 153 - "The power of whimsy when meeting your needs" is now LIVE!Full Show notes: https://bit.ly/WellShitEpisodeGuideToday we're going on a whimsical adventure and you're invited. The power of whimsy goes way beyond sparkles and bubbles and is a highly underestimated tool that can be used to bring a little something extra to many areas of your life. Join us on today's episode as we get our whimsy on and talk about how adding even just a little whimsy can have a big impact on your needs. In this episode we cover:- What is a Ta-Da List?- Expanding your Emotional Experience and Expression Need- Using whimsy as a tool to mitigate issues in your life- The many adventures of Serena- Creating magic in moments where others would see misery- What's essential to bringing in whimsy - When it's helpful to bring in whimsy- Using whimsy to enhance your experiences- Getting comfortable with whimsy- Why people are afraid of whimsy- The joy of bubbles- Using whimsy to help make something enjoyable that usually isn't- The flexibility of whimsy- Creating a whimsical ripple effect and the affect that can have on youEpisode References:- The niggle episode - Episode 61 - Friendship Series: Clearing Niggles

"I don't have the time for taking care of myself". Does this sound familiar, 9s? In reality, we all have the same amount of time as anyone else. It all comes down to giving yourself permission to treat yourself as a priority.Holly shared that the symptoms that resulted from burnout (pain/illness) actually reduced once she started using her time more intentionally. It helped transform her from someone who lived to serve other people's priorities all the time, to someone who spends time on the things that matter most to her during her week. Kimberly relates the pain that comes from not making time for her own priorities or caring for her self.So what are our options? How can we manage our time so that we prioritize ourselves?1. PLAN BY WEEKMake a routine of writing down and having a look at what's happening for the week ahead. Planning weekly instead of daily is a mindset shift to feeling like time is more abundant. Holly recommends this book that changed her view of time:https://lauravanderkam.com/books/168-hours/Example of how the math works out:168 hours in a week-remove 8 hours/night sleeping = 56 hours, and 40 hours working-72 hours are left in the week to divvy up! There are some chores in there, so even if we spend half of the 72 hours on drudgery...we still have 36 hours to spend how we see fit! That's 5 hours per day!2. TIME STUDYA periodic/one-time exercise to track how you spend your time during a week. This can help find out how you unconsciously spend time, and informs what tweaks you can make to better fit your priorities, and add in more of what lights you up. It helps to find things to remove or set boundaries.3. DELEGATE/ASK FOR HELPAs a 9, sometimes I can forget that I'm human and can ask for help. It's really necessary to relieve mental and physical stress.Hiring someone to cleanAsking family for help cooking and tidyingAsking a peer for help4. GET SUPPORT/ACCOUNTABILITYBuild a community of people that can help you achieve your goals and have a better balance in your life.therapycoachinggroup classaccountability buddy5. CELEBRATE WINSTry a "Ta-Da List"! A Ta-Da list is just a written list of what we have done well, what our wins are, and what we're proud of ourselves for. It's ok to brag about ourselves more! It brings us out of the spiral of being so worried or shameful about what we haven't done yet. Share your wins in the The Enneagram 9 Show Facebook Group!6. EMBRACE YOUR PACEYour energy is your own, it's not a comparison game! :)More about your hosts:Kimberly Eclipse is an intuitive astrologer supporting Type 9s in creative and spiritual ways, including providing astrology readings, Oracle card readings, and hosting live events.Holly Perez is an organizing and productivity coach who helps multi-passionate solopreneurs to get more organized and focus on self-care, so they can do more of what lights them up.We came together as two enneagram type 9s who want to explore what it means to wake up, engage, and prioritize ourselves. And we want to hear from you...COME FIND US!Instagram:@the.enneagram9.show@haporganizingFacebook group:The Enneagram 9 ShowSubscribe and get a FREE downloadable self-care guide to customize for your unique self-care needs. https://www.haporganizing.com/contactSign up to be notified about the launch of NINE, a free digital magazine for Peacemakers:www.Enneagram9.

What do you do when your to-do list isn't fully checked off? Discover practical strategies to shift your mindset and boost motivation when tasks pile up. Plus, learn about Lesley Logan's morning routines that helped her maintain a sense of home while on tour. Tune in to this FYF episode for actionable insights on productivity, self-care, and personal growth!If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:Celebrating the 400th episode and the impact of listener support.Why you should have a "Be It" action to start the day.How to shift perspective and boost motivation when tasks pile up.Insights into maintaining routines and self-care during travel.The importance of community support and sharing personal wins.Episode References/Links:OPC Summer TourFemGevityRed Light from HigherDOSEEp. 382 with Kel CalEp. 390 FYF with Lesley LoganEp. 400 with Gay Hendricks  If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. DEALS! Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox Be in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar  Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramFacebookLinkedIn  Episode Transcript:Lesley Logan 0:00  It's Fuck Yeah Friday.  Fuck yeah. Get ready for some wins. Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Hey, Be It babe. Happy Friday. Happy FYF. Happy fuck yeah, we made it. We are here we did it. And you know what's so funny is like, I write a bunch wins down and then I do these things. And sometimes I have an (inaudible). So one of the things I want to celebrate real quick at the top of this is we already hit our three year anniversary and our 400th episode, so we should just like whoo, whoo. And that's because of you. That's just because of you. We have so many reviews because of you. It's just like so freaking incredible and we have an amazing guest because of you guys. So just keep the listening coming because you need to know that every time you download the episode it really does make a difference. Every time. So please, please, please keep doing it. If you're like ah, I'm not good at anything. I'm not doing anything in this world trust me if you listen to this episode, you listen to all three episodes in a week, you are doing amazing things because what you're doing is allowing us to get bigger amazing guests for you and other listeners. Because those downloads matter. So, thank you. So if you're new here, hi, welcome. We do some of your wins that you send in, we do some of mine, and then we do a mantra. And shout out to Helen who sent in her be it song that she uses in her morning she (inaudible) which one she wants to use. I'm gonna let her keep that for herself. But if you listened to the Kel Cal interview and you have a be it song that you were listening to so a song you play in the morning that like makes you like, it's like your be it till you see it song, I want to hear, send it to me I want to hear it. Really, really is amazing. Lately, I've been playing Lovely Day. Mike Copeland. It's like lovely day, lovely day, lovely. I'm not gonna sing it for you, because I'm not as good as them. But it's great. That's mine, so you can borrow mine. Helen, I'm not sharing yours.Alright, so let's get into it. Let's get into your wins. This is from Kimberly Craig. It was an early FYF. Today, I was disappointed with how much I didn't do then I realized I was telling myself whys. I talked, caught up on some emails, wrote, edited, and scheduled two newsletters and two blog posts. That's a huge for me and something to celebrate. I'm a week ahead. Then I took apart my car for a supposedly short replacement of my carbon filter, I thought maybe 15 minutes, which turned into two hours of blood, sweat, and almost tears. Turns out there's no cabin filter, carbon filter, clearly I don't drive car. (Inaudible) model. The only model that doesn't have one. But I did discover a mouse house in my AC condenser and might have fixed my air conditioning instead. So now I'm going to make dinner and take my kid to volleyball where I will be talking up my summer session to some of the other moms. I'm doing more than I gave myself credit for it. Just because my to do list is still long doesn't mean that the stuff I take off doesn't count. Boom, Kim Craig, thank you for sharing this as a Be It win that we could share with all the listeners today because holy freaking moly, can we just like take a minute for like how much you got done. First of all, that's a lot. That's like, that's something, that sounds like more than I did today. So I am just so freaking proud of you for noticing that. And oftentimes, you guys, we make a to do list that is too freaking long. It's impossible to get it all done. It just isn't. Like I look at my schedule with my assistant and we review things and then I wake up and go yeah, this can't happen today. Today. Today, I'm gonna honor my cycle. And we're not doing that today. And that is a win, right? So like, it's okay, if you didn't get stuff done, because beating yourself up to get it done is also not going to be, you're not gonna be fine and be present. Can I also just shout out that like, you're a week ahead. And you also took apart your own car. Like, I am so impressed by that. If any of you are people who like do household tasks that are like fixing things, that's a win. So in case you're certainly like I haven't I don't have any wins today. If you, like my husband will go up and fix the air conditioning system and I'm just like, fuck yeah, what a win. Fuck yeah it's Friday. Like way to go babe. Because these are just things I'm like, not my strength. Not my bag, may call someone. And so I just want to say like if you're someone who does have talent and these things and you're doing them you take it for granted that it's a win you actually see this like this is just part of life. This is what I got to do. But you did that. You did it. So thank you for celebrating that. Thank you for reminding people that you don't have to finish the whole To Do List to have done everything. So, way to go. We had Djamila's win a couple weeks ago which is like a Ta Da List, so I'm in. Way to go Kim. Thank you, thank you, thank you. And I just want to repeat what you said at the end, I'm doing more than I give myself credit for, just because my to do list is still long doesn't mean the stuff I take off doesn't count. Boom, boom, that's freaking amazing. Amazing. Okay, so keep this I'll go into my win. So we are almost done with the tour. And I was actually able to bring a lot of my morning routine stuff with me, which is, uh, not always, like, usually it's like, I got to a morning movement, I got to shower. You know, I get to having a latte. But like, I don't really have a better way to do a routine, or at least I didn't prior to this tour, but I had spent so many weeks at home really trying to hone in like what is my new morning routines, less actually able to take some of them with me. So hello, dry brush, my HigherDOSE dry brush, I was dry brushing myself in my bed before I got out. I'm like what a great way to start the day. I was also able to still take with me some of the things that FemGevity provides me, so that I could take care of myself and have my hormones be the balance that I want them to be. There was, also I was able to take my Red Light from HigherDOSE with me, if that just like makes me feel like I'm like doing some self care. It's a win to me that in the chaos of a tour. And even as organized as our team is and as planned out as a tour is, there's just always like, a little bit of obstacles, everything takes a little bit longer. You forgot a timezone change whatever, that I could still start every day with some things that make me feel like I'm at home. And that is my win. Your mantra for the weekend is I uplift, my joy and the joy of others. Yeah, you do you listen to this podcast, we're both doing it. I uplift my joy and the joy of others. Say one more time with me. I uplift my joy and the joy of others. All right. I'm just so grateful for having you as a listener, I'm also really, I want you to know that even I'm not someone who like needs accountability all the time. But I definitely go through bursts and spouts of like, you know, woe with me. And so having you having to have a win to share with you guys really helped me look ahead and plan ahead, because I am like, oh, I can tell them about this. Or I can tell him about this. Oh, I can help them with this. So I just I'm really grateful for you. Thank you so much for listening to the Be It Pod. How are you going to use these wins as inspiration in your life to see a win that you have? I want to know, I want you to send your win in. You can put it in the reviews. You can send them in on Instagram. You can send them to me somehow get them here because the Be It Pod wants to shout those out. And you can also call us and leave a message with your Be It win, so please do and until next time. Thank you so much. Be It Till You See It.That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 8:30  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 8:35  It is transcribed, produced and edited by the epic team at Disenyo.co. Brad Crowell 8:39  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Lesley Logan 8:46  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 8:49  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

This episode is based of my youtube series, illuminated DiiSCLAIMER. Please like and subscribe to my channel! https://youtube.com/@diisclaimer In this episode of RANDOM DiiSCLAIMER, I talk about the opposite of a To Do List, also known as a Ta Da List, which highlights accolades and tasks that you have completed in the past! #tadalist #todolist #selfcare #selflove Please view my linktree to see more of what I do: https://linktr.ee/diisclaimer Check out my new website! https://diisclaimer.com Please follow me on Instagram to get more information about my wellness journey and the next steps! https://instagram.com/random.diisclaimer Also, here is a link to my podcast, RANDOM DiiSCLAIMER: https://www.anchor.fm/randomdiisclaimer And if you havent already, please follow me on my LinkedIn to see my professional side! https://www.linkedin.com/in/sydney-j-peters-a36bab103

Call it Done-List, Ta-Da List, "I Crushed It" List - a great motivator and it works! SmilingForSuccess22@gmail.com IG DebbieParkerNet

Questions, shares + reflection prompts to help you look back on and celebrate your year gone by! 2023 wrapped! --- Send in a voice message: https://podcasters.spotify.com/pod/show/sophie-french/message

What if you could harness the power of your mind to fuel your personal growth? Get ready for an insightful journey with us, your hosts, Nancy, Kevin, and Lou, as we delve into the transformative power of self-reflection, accomplishment celebration, and mindset management. We share our personal experiences and insight on the significance of embracing your achievements and adopting a positive, compassionate mindset during growth periods. Learn how we utilize visualization and accomplishment as key factors in setting and achieving our goals.

“Self-confident people are just born that way. They're naturally good at everything they do and they know it. And you're not like them, you're stuck being you”. Does any of this sound like the voices in your head? Then you need to listen to this episode of the Oh For Food's Sake podcast, where we're busting popular myths about self-confidence and giving you five steps that you can follow to build your own confidence!We follow on from our popular early episode about confidence to give you a step-by-step process to becoming more confident. Tune in as we define confidence, tackle some common misconceptions about who can be self-confident and prepare you for some of the bumps in the road of your journey to self-confidence. At the end of the episode, we also share some handy resources that'll help you to learn more and celebrate your wins along the way. We really hope that this episode will inspire you to reflect on your self-confidence and take steps towards believing in yourself. If you'd like to share your wins, big or small, please reach out to us via our Facebook or LinkedIn page—we always love hearing from you! Don't forget to subscribe to the Oh For Food's Sake podcast to catch more episodes that'll help you grow into your food industry career.Timestamps[1:34] Hello! Today we're talking about how to build your self-confidence[2:45] The definition of confidence, plus some popular myths about confidence[6:35] Step #1: Unpack your beliefs about confidence[8:28] Step #2: Identify your strengths[10:13] So, how do you know what your strengths are?  [10:53] Step #3: Set yourself an achievable goal[13:31] Yes, you can be confident! [15:30] Step #4: Plan for self-doubt [19:20] Step #5: Take action! [22:27] A helpful recap[23:43] Some handy recommendations for your confidence journey!Links and ResourcesOur previous episode on confidenceTake the free VIA character strengths testBrave New Girl by Chloe Brotheridge on Amazon UKAmy's Ta Da List journal on Amazon UKIf you'd like to know more about today's sponsor, find them online at: DaymerDaymer on LinkedInDaymer on TwitterEmail: web@daymer.comYou can follow us here on instagramIf you would like further support with myself, Amy for food industry coaching and facilitation find me here on instagram or LinkedInFor food industry Consulting from Lucy you can find her here on instagram or LinkedInSee you next time!

Have you ever heard of a ta-da list?  This is a concept from one of my favorite authors, Gretchen Rubin, to help you celebrate the wins along your journey of reaching your goals.  Lose the overwhelm from your never ending to do list and use this new habit hack of a ta-da list daily! *** There are still spots left for the April 18th round of my signature program, SELF TRANSFORM U!  Join me for this 4 week program that will help you create a sustainable health plan in not a lot of time and without the guilt.  This is all backed by proven habit strategies so it works, friend!  GET ONE OF THE LAST SPOTS NOW! *** LET'S CONNECT! Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link!  FREEBIES: -FREE HABIT INVENTORY WORKSHEET DOWNLOAD: find the time wasters in your life & start taking action on creating new habits that stick! -Join my free webinar to learn the DAILY 5 HABITS THAT CAN TRANSFORM YOUR LIFE! -Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy?  Attend my free webinar to take a deep dive into if the Whole30 is right for you and learn more about my Whole30 Anytime Course & the Plant Based Whole30 (including some bonus upgrades!) -Want to start creating your own Self Care Routine? Checkout my SELF CARE CHECKLIST FREEBIE! -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!   SERVICES: -Start Here: The Habits That Stick Starter Kit mini course! -SELF TRANSFORM U: my signature 4 week program to help you create a health plan back by habit strategy (STARTS MONTHLY–LIMITED SPOTS!)  -HABIT HACKING STRATEGY CALL: this is the breakthrough to FINALLY make your habits stick! -Ready to stop dieting and find your own version of food freedom?  Then you're probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course! **Please subscribe, rate and review Self Transformed so others can connect with our content too!  Thank you so much Emily's newsletter to receive even more inspo & exclusive content (promise not to spam)** Connect with Emily:@emilynichols22 @selftransformed www.emily-nichols.com 

Do you have trouble switching off at the end of the day? Author Briony Benjamin has a neat trick called a "ta-da" list – it could be the secret to feeling great at the end of your week. Links ‘Life is Tough But So Are You’ by Briony Benjamin - https://bit.ly/lifeistough-briony-benjamin-book. Follow The Space on Instagram @thespace_podcast and https://bit.ly/thespace_instagram. Follow Nova Podcasts on Instagram @novapodcastsofficial and https://bit.ly/novapodcasts_instagram. CreditsHost: Casey Donovan @caseydonovan88 - https://bit.ly/caseydonovan88_instagram.Writer: Amy Molloy @amymolloy - https://bit.ly/amymolloy_instagram.Executive Producer: Elise Cooper.Editor: Adrian Walton.See omnystudio.com/listener for privacy information.

The Ta-Da list is the perfect way to build a positive school culture and learning community....not to mention it makes us feel good, too! Try it today to shift perspectives, mindsets and attitudes! Find a transcribed version of this podcast and links to all the resources mentioned here in this week's accompanying blog post. Are you looking for more coaching inspiration? Get my newest blog posts, podcasts, special events and more delivered straight to your Inbox. Sign up here! And, if you want to a place to discuss the content from today's episode, join my Leading by Learning Facebook Community today and start a conversation. If you'd like more information about the sponsors for this podcast, visit My Favorite Things page and get deals and discounts on Skillshare, Canva, Kajabi, Flodesk and more! One last thing: Subscribe to my weekly newsletter called A Lit Life. I celebrate my literate life and share what I'm reading, writing, learning and loving in hopes it inspires your own daily practices, too!

Mindful Monday Mantra:  My Only Limits are My Own Beliefs Join me for this month’s Self-Love Style Edit. This is a monthly roundup of all the things I am loving, doing, experimenting with plus sprinkles of my current self-love tips & style tricks.    In this episode I share; ⚡️ Personal & Professional Goals for the Month ⚡️ QuotesI have on Repeat ⚡️ Books that are Inspiring Me  ⚡️ &  Spring Styling Tips   For More Info Go To: https://www.justrealizedpodcast.com/  

If you’re a procrastinator like I am, you might find To-Do lists pretty annoying. I mean, they stare at you just daring you to cross one off one item. And you stare back like, yeah, I’ve got all day to complete that list. I’m good at what I do. I’m quicker than most people, so I’ve got plenty of time. Plus, there’s all this other cool stuff I could be doing that I’ll never remember to do if stick to my list, and then those ideas will be gone forever. So, it makes perfect sense that so many of us procrastinate on tasks we have to complete on any given day. We’re optimistic, we’re creative, we’re damn smart. We’ve got this handled. Except that many days, we don’t.

What you'll discover: 1) Stop the Self Sabotage 2) Your Family's Legacy 3) Emotional Optmization 4) Self-Confidence, Self-Esteem, Self-Worth 5) Trauma Triangle 6) From Mediocrity to Magnificence Win a $100 Gift Certificate by giving me a shoutout at the below url with #septembersuccess and your key take away from today. You'll be placed in my drawing each time you do this! Winner will be announced the beginning of October! Go here https://drewdawnferguson.com/septembersuccess/ Ready to shift up to the next level? Go to drewdawnferguson.com/wfw/ and see the special I have for you! Or you can text the words Consult Dawn to (636) 699-7791 and we'll have a quick chat to see if I'm the best fit for you.

Today is part three of our three-part series reflecting on 2020 so far and powering through the rest! This week we're using looking at our results and emotions so far this year and creating an action plan. You'll hear how to create a timeline based on choices that work for your life, how to edit your 2020 “Ta Da List,” tactical ways to become the CEEO (Chief Energy and Empowerment Officer) of your life, and how to align your actions with your values and theme for the year. Please go HERE for this episode's show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I'd love to hear from you!

Learn how to create an experience list that lights up and fuels your 2020! This is the third installment of a three-part series dedicated to helping you create an intentional new year. You'll hear how to select your experiences based on the theme you set for your year during last week's episode. Please go HERE for this episode's show notes. Tweet me your biggest takeaways from the episode at @KariGormley -- I'd love to hear from you!

In this episode I share with you the life changing method of creating a “Ta Da” List. When you focus on what you DID accomplish rather than what you have left “To Do” it helps you build momentum to completing other tasks. Shifting your mindset is KEY to battling the anxious and negative feelings of... Read More The post MHW: 028 Making your “Ta-Da” List appeared first on Marvelous Health and Wellness.

Free Morning Routine Habit Tracker! Mornings can be tough but they don’t have to be. Annie and Lauren chat with Makenzie Chilton of Love Your Mondays about the morning routine she recommends for her clients. In just 23 minutes, you can effect positive change on the trajectory of your day. Find out more about simple steps you can take starting tomorrow to make all of your tomorrows better. What you’ll hear in this episode: The scientific benefits of routine What is positive psychology? If you can only do one thing, this is it The power of gratitude Why you shouldn’t reach for your phone first in the morning Strengthening neural pathways for positivity The practice of daily journaling The mind-body connection Movement in the morning – why it matters Multitasking vs monotasking Acts of kindness Tim Ferriss’ approach to a morning routine All or nothing mindset and morning routines What implementing the morning routine for 60 days felt like Seinfeld’s Chain Theory How your brain responds to checking things off  your to-do list The Ta-Da List – what it is and how it works Managing your screen time and the anxiety of disconnection Removing obligations to respond to things before you are ready Resources: Sean Achor TED Talk Tim Ferriss Morning Routine Seinfeld’s Chain Theory The Ta-Da List – Makenzie’s Instagram Post Love Your Mondays Website Learn more about Balance365 Life here Subscribe on Apple Podcasts, Spotify, Google Play, or Android so you never miss a new episode! Visit us on Facebook| Follow us on Instagram| Check us out on Pinterest Join our free Facebook group with over 40k women just like you! Did you enjoy the podcast? Leave us a review on Apple Podcasts or Google Play! It helps us get in front of new listeners so we can keep making great content. Transcript Annie: If you’re like Lauren, Jen or I mornings can leave you feeling a little frazzled. Whether you wake up to an alarm clock or like mine, your alarm clock has two legs, stinky morning breath, needs a diaper change and is demanding breakfast, mornings can often feel chaotic and adding one more thing to your am to do list might not sound so doable but on today’s episode career coach and productivity specialist Makenzie Chilton shares a short and sweet morning routine that is scientifically backed to amplify positivity in the brain and optimize productivity throughout the rest of your day because let’s be honest, the first hour of your day can really affect the tone for what follows. Plus this only takes 20 minutes and you can include your whole family if you wish. After chatting with Mackenzie on today’s episode Lauren and I have already started to change the way we start our mornings and I think after listening you might be excited to explore it as well. I’m excited to share that we’ve got a super sweet freebie for you. You can download and print this routine and habit tracker off at www.Balance365Life.com/episode48. Mackenzie, welcome to Balance365 Life Radio, thanks for joining us. How are you? Makenzie: Good, thanks for having me. Annie: I am so excited to have you because we’re going to talk about morning routines. Lauren, you’re with us today, do you have a morning routine, Lauren Lauren: No, well, I tried to implement one and my son just doesn’t cooperate so I’m excited. Makenzie: To be honest, like, I know that I’m like “Everybody do this routine” but I’m super not perfect at it and my morning routine is coffee, nonnegotiable. Annie: I can get on board with that. Lauren: Oh, I have that. Makenzie: Yeah, yeah. Anything beyond that I’m just like “These are enhancing things” you know. Annie: Yeah, I could totally get on board with that, you’re not like “Do this or die, comply or die” it’s like, “I said these are going to make your day better” but before we get into that can you tell us how you got into morning routines? Makenzie: Yes. So, I’m a career coach now at Love Your Mondays and my background is in psychology so I feel like my story is not super unique in the way about a lot of people have experienced kind of like my path but my education is kind of unique. So I, typical, like went from high school right to university. And I didn’t know what I wanted to do, which, I feel like it’s a common theme for however old you are, 18, when you go to university. It’s still mind-boggling to me that we’re supposed to like have that figured out. Annie: I know, we’re babies, right? Mackenzie: Yeah and then I had taken psychology all the way through and I’ve always been super fascinated in people’s behavior and you know, why people do things, what’s the motive behind it and then I took this really awesome class in 4th year and it was forensic psych and I thought forensic meant death. Annie: Same. Lauren: Same, right? Makenzie: Yeah. It means, like, the study of Law. So it’s anything to do with law and psychology. At first, I was like,  “How am I going to analyze dead people?” But it’s anything, essentially, with crime and psychology so that’s like the psychology of policing or jury selection or serial killers or mass homicide and those are the things that I focused on because I really found it fascinating how people could behave so differently than the norm, essentially. Then I worked in the prison system here in Canada for 3 years and I absolutely loved that job, like dream job, so I felt very lucky, I still feel very lucky to have experienced a dream job in a way because I felt like I was helping people that nobody wanted to help and I was getting like real progress with these like very violent criminals. But then I got laid off. Yeah, budget cuts, they cut our funding. And I got laid off and I was like “What I do with my life? So I started using the psychology I had and I went into, I worked in management for a while and combined those two things and started Love Your Mondays and so with that became, like, learning about all these, like, productivity things and how to be your best self and a lot of, I call them like, behavioral enhancements or motivators, right and so that’s where the morning routine kind of slid in because I’m not, I don’t thrive on routine, I have like a balance of like, like, chaos a little bit because it’s creative for me and but I also like cycle back to like really needing a morning routine sometimes. Annie: Fascinating. I, all of my, like, side note: murder mystery podcasts like memories are coming back to mind, like, I wonder what she thinks of that which we’ll have to chat about later. Lauren: Yes I was thinking of a lot and I was thinking of the murder podcast and like crime shows, Orange Is The New Black, I’m like- Makenzie: Yeah. Lauren: Let’s just talk about that stuff. Makenzie: Honestly, like, have you seen MindHunter? Lauren: No. Mackenzie: It’s on our Netflix, I think our Netflix is different than yours in the States but, he like goes into prisons in the seventies and he’s the guy that came up with the term serial killer. But that was like, essentially, my job for a while. Annie: Oh, fascinating. Makenzie: Talk to these. Yeah, it’s great. Annie: And now you’re on a podcast helping women with their routines in the morning. Makenzie: Right. Annie: But it’s all connected. Makenzie: It’s a cycle. It’s all behavioral. Annie: Yeah. So you have a routine because this is what you do now, you help people with productivity and starting their day on a little bit more positive note, as you said, like enhancing their day, enhancing their morning. You have your own routine that you shared with other people which is actually how you got connected to us because I think Jen found your morning routine and was like “Let’s talk about this” because so many women I think listening, myself included, are, in the mornings especially, trying to get themselves ready, get kids ready, manage schedules and it can feel like chaos and you’re just like clawing your way through it and it’s just like survival mode but there are some benefits to creating some routine regardless, I know you were going to get into some elements of the routine that you would recommend but there is some science about benefits of routine, right? Makenzie: Yeah, I mean, it’s structure, right, so it’s like a repeatable behavior that we can kind of eventually do without necessarily thinking about it that gives us structure and flow, especially in the morning for setting the tone for the rest of your day. Annie: Gosh, that sounds familiar, Lauren, huh? Lauren: Yes. Annie: We talk about habits all the time and how especially as busy women our motivation and energy and time are just like commodities that are so precious to us and if you can get into the habit of doing things or routine of doing things you can hopefully find yourself in a position where you don’t have to exert large amounts of willpower and motivation and determination and effort to get the results you want to get throughout your day or throughout your lifestyle or your fitness or your food or whatever it is we’re talking about. Hopefully, the idea is that with some of your tips listeners can implement some of those elements to their morning and have a better day overall, right? Makenzie: I want to, like, I’m not a mom, I’m an auntie, a loving auntie. But I do want to acknowledge that I understand that this isn’t maybe something that can be implemented all at once or all together or consistently every day and so I actually met Jennifer in person. And then she was watching my stories where I was talking about this routine on Instagram and she was like “Listen, when I get up in the morning like a truck ran over the cereal bowl and I spill coffee everywhere and I have 3 kids and it’s not happening” and I was like, “OK, fair.” Lauren: It’s kind of like, “Well, what kind of routine can you have when you wake up to a child screaming at you every day?” and I do really like morning routines and I try my best but I just have to remind myself like a lot of times it doesn’t happen or doesn’t happen consistently like I would like it to and I have to remind myself that like this is a season of my life and it’s not going to be this way forever and so I just have to do my best and let that be OK and realize that I’m not going to probably get my morning routine every day until my kids are older and like there’s just, maybe you have some tips for me but it may just be, like, that’s how it has to be for now. Makenzie: Yeah and I honestly, I really like that aspect of looking at it through a non-judgemental lens, right? Because some people will be like, “Well, I should, I should, I should and-” Annie: Or if I can’t do this routine start to finish, perfectly, all day, every day, then I’m not going to do any of it and I’m guessing you would say, like, “Pick what you can do.” Makenzie: Pick what you can do. Pick what you can do and find space even if it’s throughout the day, even if you complete these, it’s 23 minutes total. So when I was talking to Jennifer I was like, “Involve your kids in the morning if you can for certain things, depending on the age, obviously.” Annie: Yeah, well, now, you know, like 23 minutes it’s like, “OK, let’s get going now, my interest is piqued even though I already, I already know what’s in your routine, I’ve looked it over but I’m sure our listeners are like “OK just tell us the routine.” Lauren: Just tell us what it is. Annie: Yes, so tell us the secret. OK. So what do you do? You wake up and what? Do what? Makenzie: Well, I wake up, I used to be, I’m not going to use the words good or bad but I use to just check my phone right away. And I’ve tried to not do that because in my world it just means I immediately have, like, a list of 10 things that I have to do and it takes away from doing this so I like to, what I say, set myself up for success so I know that first thing in the morning, the only thing I have to do is the morning routine and then I kind of continue on with my day. So this routine, I didn’t come up with but I love it, it’s science-based which I’m a super fan of if you can tell, I’m kind of a nerd in that way, so it’s based on the work of Shawn Achor and he’s a positive psychologist, he has like a really, really funny TED talk. Annie: I watched it this morning. We’ll have to link that in the show notes. He’s super entertaining. Lauren: Oh I want to watch it. I really like positive psychology. I took a class on it once. Makenzie: Yeah, it’s amazing and so for people that maybe haven’t heard of positive psychology before it’s, the focus is more on like future, it’s future-focused behavior as opposed to a lot of other types of psychology that can be very diagnostic and past focused. And it looks at kind of, instead of, and he talks about this in the TED talk, instead of looking at the average, he wants to look at those outliers, so those people are operating at like a higher level of either happiness or ability to learn or whatever, whatever the marker is, they actually look at the outliers- Annie: In hopes of moving everyone up with them. Makenzie: Exactly. Annie: Yeah, so it’s, like, you’re, what are you doing well that everyone else can do well also so we can all do well together? Makenzie: Yeah, exactly, so we could all do well, instead of what happens a lot in, like, data science is that they try and figure out what the average is doing within a margin of error so they can prove it or disprove it. Annie: Yeah and sharing is caring, right? So- Makenzie: Exactly. Yeah.  So what he found was that these 5 things and I’ll highlight the one specific thing, if you can only do this one thing then that’s the thing you should do but he found through his research that over 21 days it’ll change the wiring in your brain to make you happier, which is awesome, right? Annie: I’m in for that. Makenzie: Into that but what else he really, really drives home is that when we’re happy our brain operates at an up-level, so as opposed to negative neutral or stressed. So right now you might just be, you know, neutral which is better than being stressed but you aren’t able to think of creative solutions and your brain isn’t operating at a higher capacity like it does when it’s happy. OK, so the morning routine. So the first one is the thing if you can only, only do this one I suggest to people: write down, we’ve all heard this kind of before, but write down 3 things that you’re grateful for and get really specific with these things so thing, like I’m really grateful for my friends, is good but I’m really grateful for my friendship with Naomi because she always makes me laugh and so we see how much how much more specific that is, correct? Lauren: Right. Annie: Yeah. Makenzie: And so the benefit of doing this is that your brain, instead of noticing the negative things in the world first, it’ll train itself to focus on the positive. Annie: Which I really like that, because kind of circling back to the contrast of opening your phone the first thing that, I mean, that’s exactly what I do, I put on my glasses and I grab my phone from my nightstand, I unplug it and I’m opening up email, I’m checking Instagram and almost instantly I’m like, like, it’s just like this wave of, like, this cloud comes over me that’s like, “Oh my gosh, look at all this I have to do, look at all this I have to respond to and then here’s this chick, she looks like she’s just crushing it in the gym and her kids already ate this healthy breakfast and this girl already went for a run and I’m feeling like I’m just I’m already in catch up mode, before my feet even hit the ground I’m already like, “Oh my God, I’ve got to get going” and your suggestion is like don’t touch the phone, wake up and write down three things you’re grateful, three specific things you’re grateful for, so you start already, start focusing on the positive. Makenzie: On the positive. Lauren: I really like that part too because I think we know, I think we’ve talked about before, like, the more you can, you’ve got to create that neural pathway in your brain, right, where like when you think a certain way thoughts that are like that come easier to you, so like I always talk about it in in like, like, body image, right? Like you already have this, a lot of people have this negative thought process going and going and going and thinking like one time one nicer thought about your body, it’s going to feel really hard but the more that you do that the more you strengthen those thoughts. So yeah, I think that’s great and I just see a lot of parallels with a lot of different elements to that. Makenzie: And like this, if anything, if this is the only thing that you can do it still will improve your brain to be- Lauren: Yeah. Annie:  And that takes, what? I mean 3-5 minutes at the most, if that. I mean, some days might be a little bit easier, might be able to come a little bit easier than others, but I mean, that’s not a huge time investment. Makenzie: And I think it’s really interesting when you do it, especially for about 10 days, around the 10-day mark you’re like, well, I’ve already said all the things because at first, it’s like, “Yeah!” Lauren: Oh, right. Makenzie: You know what I mean? And then after you’re like, I’ll just plant. Lauren: Can I repeat? Makenzie: But so then it becomes, like, a really kind of, like, fun exercise to try and find things, you know? Lauren: Yeah. Annie: Yeah. And I just, on a really simple, like, way of, like, looking at it, it’s like, the more you pay attention to the stuff the more you tend to see it, it’s just like the power of suggestion or whatever, you know? Like someone or when you’re pregnant, like suddenly everyone’s pregnant it’s like, like when you start looking for good stuff, the more good stuff it just seems to naturally appear. Makenzie: And that’s what we want to focus on, especially right as you’re starting your day. Annie: I love it. K, cool what’s next? Makenzie: Next step is journaling about one positive experience that you’ve had in the last 24 hours. And so the science behind this is kind of that your brain is reliving that positive experience and your conscious brain can’t tell the difference between a memory and between reality and so we see this a lot in people that have post-traumatic stress disorder because they’re reliving a terrible event right and their brain doesn’t know if it’s real, if they’re in a threat or not and so we kind of want to capture that and flip it into reliving a positive experience interest. Annie: So how much do you have to journal or is that up to the individual, like, set a timer or just? Makenzie: Yeah, so I think it’s like the first one, so the gratitude write down 3 things is about 3 minutes, this one I do just about 2 minutes, so even if it’s like a cute older couple I saw when I was on my way to the ice cream store, you know, I’ll try and remember if it was raining outside, if there are any smells and you go through kind of all the senses. And it can be as small as you witnessing like a loving glance between a really cute older couple or something like that, so it doesn’t have to be a big thing that necessarily happens to you even, it could be your witnessing of an event but just reliving like a one of those warm and fuzzies, you know. Annie: OK, because I’m over here thinking about like this like Dear Diary journal entry. Like 4 pages in your best handwriting where your hand starts to cramp. Makenzie: I mean, you can. Annie: But like, don’t overthink it, like, it could be something that you witnessed. Makenzie: Don’t overthink it. Annie: Okay. Makenzie: And you want to be like an easy yes, right? So like an easy behavioral habit that you can create for yourself. Annie: Got it. I love it. Makenzie: The next piece is, so Shawn Achor says exercise for 15 minutes, I say move for 15 minutes, any type of movement because I feel like that feels less daunting. For me, like, when I’m going to work out it’s like for 45 minutes to an hour and it’s like a thing and I’ve put the clothes on and you know I’ve to go out and do it and that’s what feels like a lot in the morning for me to do. Annie: Are you a Tim Ferris fan at all? So have you seen him share his morning routine? I guess, I don’t know if he has, like, a cooler name for it but he’s, that’s what it is, he probably has of like cool marketing term for it. Makenzie: Probably, it’s probably like super optimized and super, yeah.   Annie: Like, be 10 times cooler in the morning with these 5 things. But he has something similar in there, he just says do 5 to 10 reps of something and he notes that getting into his body even if it’s just for 30 seconds affects his mood and I think he noted in this particular article that he just does like push-ups right now, like he does 10 push-ups and so, you know, maybe somewhere in between, you know, 10 pushups and 15 minutes or whatever you can give but just this idea that you’re like just getting into your body, you’re priming your body, so to speak, you’re embodying your body can get some endorphins going. Makenzie: Get the endorphins going and improves your, like, mind-body connection, which is such a real thing, like it affects your intuition, it allows you to listen to your body when you’re making decisions. And it’s teaching your brain that your actions matter. Annie: Yes. Makenzie: That’s kind of the link and that’s what we’re trying to get in the morning so it doesn’t have to be this daunting, you know, I’m training for a marathon or whatever it is, not that there’s anything wrong with that but I feel like for people that maybe have kids, this is a way that you can incorporate, depending on the age of your kids, like have a dance party for 15 minutes, like how great would that be, you know? For your little guys in the morning. Lauren: I think that would elevate everyone’s mood, right? Makenzie: Mhmm. Lauren: Yeah. Annie: For sure and it’s not, again, goes back to not a huge time investment. I think we meet a lot of women that are in a spot in their lives where they’re just saying no to exercise period because they can’t commit what they feel is worthy of an exercise routine, you know, like 45 minutes to a half hour, so it’s like, “I can’t do the whole thing so it’s just not good enough. I’m not going to do it at all. Kind of what we were talking about at the beginning with routines, like, I can’t do the whole routine so I’m not going to do any of it but this is, like, just 5 to 10 minutes, like, you know 15 minutes if you’ve got the time or whatever, but if you don’t have 15 minutes, like 5 minutes is better than nothing. Makenzie: Yeah, exactly and that’s, like, one song, like that’s how I kind of do my thing for the morning, I’m like, “OK, these are my 3 pumping up jams and that’s about 9 minutes or whatever it is, right? Annie: Yeah. Oh, I love that. Makenzie: I think it’s good too to just, like, notice where your things are that you want to work on so when you are talking about that it seems daunting to go work out 45 minutes, that’s me, like, I still have issues with consistent exercise because it seems like such a big deal by the time I, like, get sweaty and then I have to shower and so that’s why I do like this in the morning. Because it is easy. Annie: Yeah and you’re still getting benefits of moving your body. Makenzie: Yeah. Annie: Absolutely. Lauren: Can we go back to what you said before, you said, “It trains your brain that your actions matter” is that what you said? Makenzie: Yes. Lauren: Can you expand on what that means? Makenzie: So it goes back to that mind-body connection, right, so if you are noticing differences slowly over time and say your energy or in your ability to focus, your brain will be like, “OK this matters, it matters that I do this” and so an alternative examples of that is kind of and I still do this sometimes but someone said this to me and I don’t know where I read it or saw it that when you hit the snooze button, you’re essentially like lying to yourself first thing in the morning, like you’re teaching, right? And I love the snooze but you’re teaching your brain that you can change what matters in the morning right away and that’s how you’re starting your day and so someone said that and I was like “Oh my goodness. Wow.” So I was like, “OK, I don’t want to lie to myself first thing in the morning. But so this is kind of the reverse of that, that even if it’s, so it’s a dance party or it’s a quick 15 minute walk with your dogs or the push up thing, those small things even will teach your brain that what you’re doing is important because you’ll feel the energy, you’ll feel the increased endorphins, you’ll see the ability to focus and your brain will connect that to your body. Lauren: Gotcha so like you’ll want to do it. OK. Annie: Those become the part of the positive reward that follows the movement, in habit speak, yes. Awesome. OK, So, so far we’ve got, just to recap real quick, we have gratitude: writing down 3 things that you’re grateful for, then a little journaling reliving a positive experience and then exercise, 10 to 15 minutes, move your body whether it’s like dance party, a yoga, some squats, some pushups, a walk with the dogs, a run, whatever it is. Makenzie: Whatever it is. Annie: And then what’s next? Makenzie: So this one is both a buzzword right now or maybe for a little while but it’s meditation and I first found this like really daunting and I expected to be sitting in like, you know, typical yoga pose and like become enlightened real quick and the best description I found for meditation is, because I thought you were supposed to clear your mind, right, I thought that was the purpose and you are, but it’s focusing on your breath which is the key point number one and then letting your thoughts pass through without judgment and so I think that’s something that isn’t necessarily always taught in meditation classes that I’ve taken or certain apps that you can just download without any kind of background but my meditation teacher was, she said that and she was like “We’re just noticing that you’re really wanting coffee” and then you let it pass and then you go back to focusing on your breath. And so we’re only going to do this for 2 minutes in the morning. So 2 minutes breathing in, breathing out. Some people are really visual, so what I found super helpful is to breathe in and imagine you’re breathing in the color blue through your nose and then you’re breathing out the color red. And that like allows me to actually focus and do it. My thoughts will still come in but then I always, you just always kind of come back to the breath. Annie: I wonder how many people are breathing in blue and flowing out red right now because I’m pretty sure I was and I really, like, I really, I can picture that like- Makenzie: Yeah. Annie: And there’s I don’t know if this was intentional but the color association with, like, blue is, like, invigorating and light and airy and like, positive and red feels a little bit heavier and I don’t want to say bad but like negative. Makenzie: No. Right. Annie: So to breathe in the good stuff and exhale. Makenzie: Exhale yeah. I see that red stuff as like “I’m a dragon, like, power!” Annie: Oh I kind of like that too. But and I love that you say, like, 2 minutes, start there. Lauren: I was going to say is there a reason behind, like, the order and the time frames because I have recently gotten into meditation and I’m trying to be consistent and I’m not super consistent right now but I’m working on it and I know that I always try to do at least 10 minutes and I don’t know why, I just think I should do at least 10 minutes for some reason. Makenzie: I think that I’m sure there’s probably, like, research out there that shows like optimal whatever but I think there’s, like, certain people like Sting, I think he meditates for like 8 hours a day or something. Just like I don’t know what else he does. But I think, for me, there’s no way I could do 10 minutes. Which maybe says something about the where my brain is at focus-wise. So I don’t, I don’t really know how to answer that, I’m sure there is something out there, maybe I can do a little poking around. Lauren: I’ll look into it. Makenzie: But the idea is, you know, we come from such a society or culture where multitasking was like champions for so long. And I feel like it was, like, I always say that it was such a nineties thing that you’d write on your resume or likely early 2000 you know the “ability to multitask” whereas now you would write like “can stay focused on one thing.” Annie:  Well and I think just in mommy culture that high productivity and multitasking is still very much, like, you know, I can cook dinner, I can have a baby on my hip, I can be listening to a podcast and texting with a girlfriend and change a diaper all at one time, you know, like, and that is just the reality of our lives but being able to really turn inward and focus on what your thoughts are, what your breath is and just having that moment where you’re just doing like just one thing. Makenzie: Just one thing, yeah. Annie: Just one thing can be really good too. Awesome. OK. So is there just one thing left on the morning routine? I feel like all this is like way more doable than I imagined. Makenzie: Right? It’s less scary. Annie: Yeah. Makenzie: So the last thing is acts of kindness. And there are acts of kindness like everyone sort of random acts of kindness where you buy coffee for the guy behind you in Starbucks but I like to keep it super simple. And so this idea is you can either write a positive text message or just someone a quick email thanking them or saying how proud you are of them for XYZ which I really like and this is what they kind of talk about in that TED talk. But what I found is if you do this for longer than 21 days and I have a pretty good circle, I have a pretty decent network, but when you run out of people that you feel comfortable being like “Hey, I really appreciate you and whatever”, just that quick little message. So I like to flip that into conscious acts of kindness, not random acts of kindness, it can be but it’s also just being aware that you’re doing something kind so if you’re holding the door open for someone you could think about it as “Yeah, whatever, like I know I learned my manners” or you could consciously think of that as an act of kindness. Annie: I love this. Of course, when you said buying people coffee in Starbucks I swear I’m always the person that gets their coffee paid for and then feels obligated to pay for the coffee behind and they’ve always had like a $20.00 tab. But I do think, like, just a simple text message, it could be a really great place to start, again, low on the time investment piece so if you’re cramped for time in the morning and it already feels chaotic, it doesn’t take a lot of time but what’s the reason behind that? Is there, does that, I mean, selfishly what does it do for me to send a note to someone, I mean, I can imagine, it makes the other person feel warm and fuzzy but- Makenzie: Right, well, it’s kind of putting the acts of gratitude and the movement and or exercise we do into an exercise, so it’s combining the two things and doing something that someone would be grateful for, so it’s again, creating action out of some of the other things that we tackled in the first four steps of the routine. Annie: And so I think, Lauren, maybe you started to ask about this. Is there a reason behind the order of this or can you mix and match? Makenzie: You know what? I’m fully for mix and matching. Annie: OK. Makenzie: I think that the first one, the three things that you’re grateful for, that has had the most research behind it to show an improved mood so if that’s what you’re going for, then, which I think everybody, if you asked them, like, “Would you want to be happier?” They would say, “Yeah. Of course.” Who would turn that down? So I don’t think the order necessarily matters and some people really notice that the movement for 15 minutes makes their day better so they end up just doing that. Some people know that the meditation is what they need and so they just focus on that, so like best case scenario, we can do all five of these things. I don’t do all five of these things. I try to. I try to get as many in as I can. Annie: When I was, back to Tim Ferriss, when I was reading his little article about it, he, I think he had a really great perspective, he had, I think, five or six elements to his morning routine as well and he said “I’m shooting for 2, 3, maybe 4 and if I can do some of this most of the days, I know that I am starting the day off on a good note and if I don’t get all five it’s not failure, it’s just, like, I didn’t, you know, like it’s kind of just like a point, like I’m just trying to check off a couple, you know? Makenzie: Yeah, I love that. Annie: Yeah, which takes the pressure off, like, again, going back to that all or nothing mindset like I can’t do the whole checklist then I’m not going to do any of it, like what do you have time for? Makenzie: Right, what do you have time for and what did you find to work for you? So say you could do all five for a week but then you’re like, “You know what? I really like the acts of kindness and the exercise.” Annie: Yes, so when you started this, Makenzie, did you do it all all at once or did you start with just one thing? Makenzie: I went gangbusters and I did all five for 60 days. Annie: What was your experience after 60 days? Makenzie: That I realized how many barriers came up for me, so thinking of 3 things to be grateful for 60 days, I was like “Ugh. Am I ungrateful because I can’t think of something new?” you know and then you can spiral into this mindset that I could easily make excuses so it wouldn’t always be first thing in the morning. But I would still be proud of myself that I got it done and so what I did was I had just a square that had 60 boxes and Seinfeld did this, so he called it the chain or the link something like that and he would X off on a calendar, I think it’s the chain, how he would write every day and his goal was to never break that chain, right? And so I feel like for building a habit that you really want to create having something visual like that where it almost feels like you’re getting a gold star is, it’s helpful but since then, I don’t do all of them every day. Annie: Yeah, it was just kind of you were running a test on yourself. Yeah, we have something similar in our  Balance365 program, we have habit trackers because that visual representation, like just marking it off- Lauren: Just checking it off- Annie: Can be really, really rewarding, like “I did the thing!” Makenzie: I did the thing. Annie: I did the thing that I said I was going to do and I’m going to check it off and that checking it off feels so dang good. Makenzie: It does and like, lists, like, to do lists are real. You get endorphins. It’s the same. Your brain spikes when you’re able to check things off. Annie: Yes, here’s mine, and I like to make little boxes, Makenzie, you’re on here and I love to check off the, like, gosh, that, there’s nothing feels better than checking off those boxes or crossing that list off, like sometimes I put things on there that I’ve already done just so I can cross them off. Makenzie: Totally, I posted about this on Instagram the other day. Annie: Did you? Makenzie: I called it the Ta-da List. Annie: Yes I saw that. Oh my gosh. I love that we need to reshare that because I remember reading that, now that you said that, and it was you said “Write all the things that you have done and now it’s called the ta-da list” and I was like “Ta da! I did this!” Makenzie: And you feel so accomplished. Annie: Oh yes and that feels good and really, speaking about, in the context of routines, doing something just really small and starting your day off, like, “Look, I said I was going to do this thing and I already did this thing” and it can just snowball, like “OK, look, I already did this one thing, I can do this other thing” and I think, like, for me that’s making my bed, that’s just part of my morning routine, like it, I cannot go in and out of my room without that like distraction, like, it’s just like a visual distraction to me so if I just make my bed and it’s like, “OK, see, look like everything just”- Makenzie: Can’t crawl in now. Annie: Yeah, I mean I can lay on top of it. Pull the covers over it. Yeah but I think again, just to echo, you have some really great elements in your morning routine, just to recap really quickly one more time. You start off with gratitude, making a list of things that you’re thankful for, being as specific as possible. Spend a few minutes journaling, reliving a positive experience throughout your day. Exercise 10 to 15 minutes, just move your body in a way that feels good to you, then start, do some meditation, focusing on your breath, your thoughts without judgment, even as little as two minutes is good enough and then acts of kindness, was there a number? Did you prescribe a number or was it just? Makenzie: For acts of kindness? Annie: Yeah. Makenzie: I mean, I think that can be like a two-minute thing. Yeah. Annie: Cool. Makenzie: So it’s basically the 15 minutes of movement is the bigger one and the rest are like two to five minutes.   Annie: And so you said, in total, this takes you about 23 minutes. Makenzie: 23 minutes. Annie: To be exact. Start to finish. Makenzie: Yes. Annie: And again, if you’re a woman in a position where you already feel like your routine or your mornings are just chaotic, don’t feel like you have to add all this in at once, you can, like Makenzie did, or you can incorporate your family in on it, maybe your family discusses acts of kindness or maybe you do the, you know, I’m just spitballing here, maybe you do the journaling, you’re reliving the positive experience as a family or as, you know, like- Makenzie: I mean, get ideas from each other, like make it a group thing. Annie: Yeah. Yeah. And so you, but you know, the other elements, really, as you said they’re small time investments but research has shown that they can have the power to rewire your brain to a more positive state of mind and as you said at the beginning, when you’re in a more positive state of mind, you can fire on all cylinders a lot more efficiently, like you can, you’re just, you’re more better at problem solving, you’re, I can’t even remember all the things that you listed and then that Professor listed as well in that TED talk, which again, we’ll link but- Makenzie: It’s wild and that’s why I do really recommend, like, that I get my clients all do this routine. And they, you know, it’s like part of their first piece of homework is to implement this routine because I do believe it works because one, I’ve tried it but also because the research shows that it works so there’s a lot of information out there right and so that’s kind of how I operate in just because of my background, I think, in psych but how I seek to put the best information in front of my clients or out there is just to see what has been proven to work. Annie:  Yeah and you know what else comes to mind, Lauren, is when we were in San Francisco a mentor of ours gave us the 5-minute Journal. Do you remember that? And I think it kind of combined the gratitude, I started off. Yes, there it is, you have it and that combines a couple of the elements in there for you and it just kind of lays it out and it has AM and PM, right. Lauren: Yep. Annie: It’s clearly been a while since I did, I did start it but- Lauren: Same. Annie: You know, what I’m really honestly really excited about is I’ve already decided I’ve already I’m committed to not picking up my phone, not turning on my phone until the kids or I get my kids dropped off at school because I know, I can feel it overwhelming me in the morning. Lauren: Oh, that’s good. I might join you in that, so I’ve been wanting to put my phone on airplane mode when I sleep and then leave it like that and then I’m always worried like, what if something happens and people can’t reach me so I have to like deal with that- Makenzie: That anxiety, yeah. And that anxiety’s real. Like, I before I lived here I lived on the Island, Vancouver Island, and where I lived I got American cell reception so I didn’t get cell reception unless my roaming was on and my power went out so I had no Internet and I had no cell reception and I was just like “Huh.” You know, it was like such a weird experience to be like fully unplugged and like, kind of forced into it. I was like a 30 minute drive to the nearest town. And so it was a really cool, like almost forced experiment to like sit with how that made me feel and then realize, “I’m very anxious and do I want to feel like I’m attached to my phone?” and that was the catalyst for me. Lauren: I think the new iPhone update that I just got has like a, why are you shaking your head? Annie: Because I know what you’re going to say and I don’t like it. Lauren: You don’t like it? Annie: No, but go ahead. It’s why I haven’t updated my- Lauren: it has like a screen time thing but what it does is you can set screen-free hours so like you can set the hours where like all your apps won’t work and the only thing that works is like text messaging and phone calls and I think I might try that. Annie: I just really like- Lauren: You can override it, though. Annie: OK, that’s what I would do all the time. Lauren: Yeah, I know. I’ve done that. Annie: All the time. I really do like the idea, though, of just, I think that’s a super simple change that I could make tomorrow. Is starting my day off in a more like proactive positive mindset, instead of being so reactive and I don’t remember where I was reading this but they were just speaking about how, you know, a lot of times we have this like urgency or anxiety about responding to emails right away or whatever and oftentimes it’s like a reaction to other people’s procrastination, it’s like, you know, they decided not to email until this time and now you feel obligated and it just sets off this whole like a domino effect where you feel like you’re just, like, “I’ve got to do all this right now” versus “OK, I’m just, like, I’m cool, I know I’ve got my stuff together and I’m just going to open my phone up when I’m ready to process all of it” versus process it and then like “Oh now, I’m going to start my day with you know” Lauren: Just make sure you respond to my Slack messages, OK? I’m kidding. Annie: You’ll probably just text me or call me if I don’t respond. That’s me, I joke that I’m Team No Chill so if I don’t get a response right away, you can rest assured that I will be trying to connect with you via Instagram D.M., Facebook Messenger, text message, phone call, FaceTime. Anyways, OK, Makenzie, this was so wonderful. I, you know, I think when we think of morning routines, we do think of things like “OK, we’re going to get dressed, we’re going to brush our teeth, we’re going to make our bed, we’re going to pack our lunch,” you know, that sort of stuff and this was on a much deeper level than that. Makenzie: I’m all about that. Let’s go deep! Lauren: I really appreciate that it was quick too, like, I think of morning routines, I think of, like, you need to journal 10 pages and that just like a hard pass for me but this seems doable, for sure. Annie: Yeah. Lauren: Even if I can’t do it all all the time because I do have a 4-year-old and a one-year-old and- Makenzie: Right. Lauren: They don’t always sleep until even six. Makenzie: And I’m fully aware that like, Moms, you need your sleep, so I’m not in any way suggesting that but if you can incorporate the kids or you know, when they’re dropped off at the school then you dive into this stuff, I think it’ll, you know, I got shivers when you were talking about like maybe incorporating the kids to do that because just imagine how they’re going to walk through the world now, being grateful for things in the morning and if you start them doing that at like age 7, just imagine what they’ll grow up to be like, you know? Annie: Yeah, Lauren: Yeah. Annie: I love it and so, you know, the big takeaway is make it work for you, like these were all really good ideas and suggestions and again, make it work for you and if you want to continue the discussion on morning routines and you aren’t already a part of our free Facebook group of Healthy Habits Happy Moms please do that because I think our community is, I know our community is going to have some really great additional ideas on elements to include or how they’ve made this their own or how they made it work for them so thank you so much. This was so much fun. I enjoyed it, we will have to have you back again soon but maybe we can discuss like murder mysteries. I feel like that would really go well with Balance365 Life Radio slash Murder Mysteries. Lauren: Yes. It’s an obvious pairing. Annie: Clearly. No brainer. OK, thank you, Makenzie, we’ll talk to you later.   The post Episode 48: Getting In The Habit Of A Morning Routine appeared first on Balance365.

Get ready for part NINE of your TA-DA! List. Uplift Our World Now, you’re embracing and playing in the final intention in your TA-DA! List. Every Intention, every focus and frequency moves you, heals you and supports your brilliance.   Now, you’re ready to move into the intention focus and frequency to Uplift Our World! TA-DA! All of your gifts, every part of your journey also help to Uplift Our World! TA-DA! With your experiences, boosted and focused by this Magic TA-DA! List can can feel and know your life, soul purpose, love and joy are all a calling forth!  They are a calling forth, a source of inspiration and liberation to live to your highest and as you do, you Uplift Our World! TA-DA!   Every moment with your TA-DA! List holds frequencies, blessings and vibrations that really empower you to shine and share! When you share the brilliance of your gifts, inspiration, fulfillment, soul and life, you also Uplift Our World. You contribute in ways that go beyond your knowing and sending blessings to all. TA-DA!   The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Uplift Our World that’s intention #9 on your TA-DA! List. This is the completion of your TA-DA! List cycle.   This intention to Uplift Our World! has it’s own Cosmic Coffee Break playlist of 3 episodes, supports and illuminates this intention Uplift Our World. It becomes a calling forth, a call to action and a truth!    Here’s your TA-DA! List Uplift Our World - Cosmic Coffee Break playlist   Live Inspired Breathing Peace - Ease your spirit, relax your thoughts, uplift your spiritual energy and expand your full being.  Create A Bigger Vision - Lift your mind to your greater vision of what you see and who you are Sun’s Light – Experience these healing, freeing, uplifting and loving energies and receive great blessings. Now you’re feeling and experiencing the flows, shifts and blessings of your TA-DA! List. It’s a whole other way of playing! Everyone has culminated in this episode. This episode is Uplift Our World.   Today’s episode is the completion of the TADA! List. With each Intention, focus and frequency YOU Play Bigger, Increase Wealth and Abundance, Boost Self Care and Wellness, Have Even More Fun, Smile More, Live Inspired, Enjoy Change, Share My Divine Connection and Uplift Our World. That is a miraculous, powerful and expansion way to play to fulfill your destiny and contribute in a blessed way!   NOW! This is your calling forth. We are here to Uplift Our World! TA-DA! That’s why you’re here!  We are here to Uplift Our World!  We are here to Uplift Our World!  We are here to Uplift Our World!   Keep playing the Cosmic Coffee Break MAGIC TA-DA! List playlists and go into those magical vibes again. Share this whole series with your friends and loved ones so they can experience the MAGIC TA-DA! List. You can listen to them any time. You can go back into one of the powerful intentions and get even more blessings a, support and transformation!  You can listen to the whole series forever and each episode, each intention focus and frequency will expand. That’s how they’re designed.   When your life is moving forward, when you consciously participate in your transformation and enjoy change – what will you say? TA-DA!   And remember, The TA-DA! List magic! It’s not about your goal, it’s about your soul! TA-DA!

Get ready for part EIGHT of your TA-DA! List. Share My Divine Connection Now, you’re in a richer place in your TA-DA! List.  With each intention, focus and frequency you are becoming more of yourself. You play in all the frequencies and make the positive transformations to embrace your soul and purpose and sacred inspiration. You Play Bigger, Increase Wealth and Abundance, Boost Self Care and Wellness, Have Even More Fun, Smile More, Live Inspired, and Enjoy Change.   Your TA-DA! List is a very unique approach to creation and fulfilling your life and soul’s calling. This TA-DA! List intention, focus and frequency is Share My Divine Connection. It’s time to dance into that energy   When you dance with your TA-DA! List experiences, growth, healings, openings and transformations, you can really shine and share! When you say you want to share the brilliance of your fulfillment, soul and life, you are saying, Share My Divine Connection   The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Share My Divine Connection that’s intention #8 on your TADA! List.    This intention to Share My Divine Connection! has it’s own Cosmic Coffee Break playlist of 3 episodes, supports and illuminates this intention Share My Divine Connection. It becomes a declaration and a calling forth!    Here’s your TA-DA! List Share My Divine Connection - Cosmic Coffee Break playlist   Live Inspired Breathing Purpose - Strengthen your heart and spirit, connect with your Soul Purpose and share it! Highest Spiritual Calling - Follow your Highest Spiritual Calling with joy, love and contribution!  Solar Power – Connect with the brilliance of the Sun to bless, reveal and celebrate your light JOIN ME and let’s create a TA-DA! Community. I’m playing too! Keep playing the episodes, journal your experiences and take note of these shifts! Accelerate the frequencies and experience your move into Soul Synchronicity.  This episode intention, Share My Divine Connection is about sharing your gifts, being more visible and doing it all in alignment with your true being. This series also holds vibrations to help you continue to expand and align with your highest spiritual calling and that’s important to your self-expression, joy and purpose. TA-DA! That’s why you’re here!   And when your life is moving forward, when you consciously participate in your transformation and enjoy change – what will you say? TA-DA!   And remember, The TA-DA! List magic! It’s not about your goal, it’s about your soul!

Get ready for part SEVEN of your TA-DA! List. Enjoy Change As you go even deeper into your TA-DA! List powerful things start happening. You are shifting, growing and opening to more brilliance. It is all about change. You know everything keeps on changing and being open to change is sometimes challenging. With your TA-DA! List change unfolds in a beautifully positive way.   Your TA-DA! List is a very unique approach to creation and fulfilling your life and soul’s calling. The expansion, and transformation can be gradual, it can be accelerated and it can be magically stunning. Sometimes people have such profound experiences that it even feels miraculous.    This TA-DA! List intention, focus and frequency is Enjoy Change. Change, evolution, transformation, growth, healing, creation all express change but, we don’t always Enjoy Change. This intention will help you enjoy it so that when life changes, when you change, you can enjoy the journey.    The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Enjoy Change that’s intention #7 on your TADA! List.    This intention to Enjoy Change! has it’s own Cosmic Coffee Break playlist of 3 episodes, helps increase the vibrations and creation of this intention so you can understand, infuse and experience this intention in a blessed, elegant and powerful way that helps you Enjoy Change!   Here’s your TA-DA! List Enjoy Change - Cosmic Coffee Break playlist   Enjoy Change Breathing Transformation - Shift your energy intentionally with Conscious Transformation! Change is Already Here - Resonate to positive change, you create it in full participation!  Prepare for Change. Open to Blessing – Align your intentions and energy to enjoy Change and make profound leaps in your life    JOIN ME and let’s create a TA-DA! Community. I’m playing too! Keep playing the episodes, journal your experiences and take note of these shifts! Accelerate the frequencies, Enjoy Change and experience your move into Soul Synchronicity.  Now you’re feeling and experiencing the flows, shifts and blessings of your TA-DA! List. It’s a whole other way of playing! This episode is about change. Yes, we know everything is changing and you have the opportunities with your TA-DA! List to play in Conscious Transformation. YUM! Enjoy Change.   And when your life is moving forward, when you consciously participate in your transformation and enjoy change – what will you say? TA-DA!   And remember, The TA-DA! List magic! It’s not about your goal, it’s about your soul!

Get ready for part SIX of your TA-DA! List. Live Inspired Take a moment right now, and be grateful for your TA-DA! List. This is a very powerful way to shift your energy and move into Soul Synchronicity. Now you expand even more! Number 6 on your TADA! List is your call to Live Inspired! I have a huge connection with true inspiration and I even wrote a book, “Living Inspired with Lumari”. It’s all about the real frequencies and power of true Inspiration. Really you want to Live Inspired!   In this Cosmic Coffee Break podcast mini-series, the Magical TA-DA List is an intention, focus and frequency to bring elegant shifts in your awareness and more opportunities for your gifts to shine. True inspiration can totally change and uplift your life. Fulfillment, creativity, passion, wisdom, healing and transformation flow from inspiration!   TA-DA! Live Inspired! You got it! It’s not about your goal, it’s about your soul! That’s a TA-DA! List!    The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Live Inspired that’s intention #6 on your TADA! List.    This intention to Live Inspired! has it’s own Cosmic Coffee Break playlist of 3 episodes, to bring the love, magic, expansion, mystery and inspiration into your life!   Connect with the true beauty of your soul, your being and shine!   Here’s your TA-DA! List Live Inspired - Cosmic Coffee Break playlist   Live Inspired Breathing Love - Experience a greater sense of love and connection! Finding Your Inspiration  - Connect with your greater joy, purpose and fulfillment and live inspired. Sharing the Inspiration – Engage your passion and find new ways to Live Inspired! Imagine the awakening!   JOIN ME and let’s create a TA-DA! Community. I’m playing too! Keep playing the episodes, journal your experiences and take note of these shifts! Accelerate the frequencies, Live Inspired and experience your move into Soul Synchronicity. And when your life is moving forward, when you feel the joy, blessings and love – what will you say? TA-DA!   And remember, The TA-DA! List magic! It’s not about your goal, it’s about your soul!

Get ready for part FIVE of your TA-DA! List. Smile More How are you doing with your TA-DA! List? Are you seeing and feeling the shifts and transformations? Definitely be attentive to the changes, openings and positivity expanding in your life.    In this Cosmic Coffee Break podcast mini-series, the Magical TA-DA List focuses on what you want to create and how you want to live, and it boosts the energies. Each part of the TA-DA List is an intention, focus and frequency to brings celebration, opportunities and shifts in awareness. TA-DA! You got it! It’s not a To Do List, it’s a TA-DA! List! It’s not about your goal, it’s about your soul!   The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Smile More that’s intention #5 on your TADA! List.    When you smile more, you actually shift your energy to more joy. Your smile brings joy to you and to others at the same time. When you smile you experience more happiness emotionally and your physicality shifts into joy, too!   So, this next intention on our TA-DA! List is Smile More so as you listen to each episode get ready to smile and feel that beauty and expansion.   To make it even more fluid and fun, this TA-DA! List Intention, focus and frequency, Smile More has it’s own Cosmic Coffee Break playlist of 3 episodes, to bring the beauty, magic and joy into your life!     Connect with the true beauty of your soul, your being and shine!   Here’s your TA-DA! List Smile More - Cosmic Coffee Break playlist   Smile More Breathing Beauty - Connect with the true beauty of your soul, your being and shine! Opening To Joy - Be Open to increase your creativity, healing, freedom and receive more joy in your life, today. Conscious Smiling – Immediately connect with more joy, laughter and fun in your life   JOIN ME and let’s create a TA-DA! Community. I’m playing too! .  Keep playing the episodes, journal your experiences and take note of these shifts! Accelerate the frequencies, to Smile More. And when your life is moving forward, when you feel the joy, blessings and love – what will you say? TA-DA!   And remember, The TA-DA! List magic! It’s not about your goal, it’s about your soul!

Have Even More Fun DESCRIPTION   Get ready for part FOUR of your TA-DA! List. Have Even More Fun We’re talking about fulfilling and engaging with your TA-DA! List. In this Cosmic Coffee Break  podcast mini-series, The TA-DA List focuses on what you want to create and how you want to live, and it boosts the energies. It’s a celebration of fulfillment and success.  TA-DA! You got it! It’s not a To Do List, it’s a TA-DA! List! It’s not about your goal, it’s about your soul!   The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Have Even More Fun that’s intention #4 on your TADA! List.    Personally, I think the universe was created through laughter. There was no Big Bang. The Goddess laughed and the Universe was created! The Universe is created through the Laughter of the Goddess. The universe was created in Joy. The universe is created in Joy.   This next intention on our TA-DA! List is Have Even More Fun. It’s not just fun, it’s even more fun. We ‘re expanding the boundaries of fun to bring in more joy, play, positivity, and light. Imagine waking up and going through your day and your life with a real sense of joy and fun.   To make it even more fluid and fun, this TA-DA! List Intention, focus and frequency, Have Even More Fun has it’s own Cosmic Coffee Break playlist of 3 episodes, to accelerate the magic and experience!     Here’s your TA-DA! List Have Even More Fun - Cosmic Coffee Break playlist   Have Even More Fun Breathing Joy - Expand your awareness, increase your joy and lift your spirits Accentuate the Positive – Have fun with my light-hearted quick tricks and sacred phrase to shift your attention to a positive view  Open to Play Today – Celebrate and expand your fullness, beauty and light just by listening. JOIN ME and let’s create a TA-DA! Community. I’m playing too! .  Keep playing the episodes, journal your experiences and take note of these shifts! Accelerate the frequencies, to Have Even More Fun. And when your life is moving forward, when you feel the joy, blessings and love – what will you say? TA-DA!

It’s time for more fun when we create, move in new directions and live inspired! We’re talking about fulfilling and engaging with your TA-DA! List. In this Cosmic Coffee Break  podcast mini-series, The TA-DA List focuses on what you want to create and how you want to live, and it boosts the energies. It’s a celebration of fulfillment and success.  TA-DA! You got it! I created the TA-DA Lists in my Alawashka Gatherings.    The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. Now we’re ready to Boost Self Care and Wellness, that’s intention #3 on your TADA! List.    Self Care and Wellness are so vital to our life, fulfillment and joy. So think Vitality, stamina, Health, vibrancy, and collecting your mind, body and spirit to support your life. We are here in 3D as well as the multi-dimensional planes! So part is a focus on letting go of patterns and energies that don’t sup[ort your health and vibrancy. Part is increasing and aligning with all the best energies to feel and be truly alive. We want that!   As you listen to my voice, you can feel positive energies shift in your life, because there are sacred vibrations in my voice that activate higher blessings in your life. It may bring healing, clearing and positive energy your way.   To make it even more fluid and fun, this TA-DA! List Intention, focus and frequency, Boost Self Care and Wellness has it’s own Cosmic Coffee Break playlist of 3 episodes, to accelerate the magic and experience!     Here’s your TA-DA! List Boost Self Care and Wellness - Cosmic Coffee Break playlist   Increase Wealth and Abundance • Breathing Healing - Brings you more health and wellness that supports you at every level of your life. • Let Go Of Stress – This is a quick and easy de-stresser  practice so you can let go of stress, immediately • Green Meditation – Harness and share the abundance, healing and growth that Gaia naturally provides   JOIN ME and let’s create a TA-DA! Community. I’m playing too! .  Keep playing the episodes, journal your experiences and take note of these shifts! And when your life is moving forward, when you feel the joy, blessings and love – what will you say? TA-DA!   And remember, The TA-DA! List magic! It’s not about your goal, it’s about your soul!

It’s time for more fun when we create, move in new directions and live inspired! We’re talking about fulfilling and engaging with your TA-DA! List. The TA-DA List focuses  on what you want to create with your highest vibrations and how you want to live, and it boosts the energies. It’s a celebration of fulfillment and success. TA-DA! You got it!  I created the TA-DA Lists in my Alawashka Gatherings.    This is not a “To Do” List. It’s not about checking off the boxes, crossing things off the list of what you need To Do.  It’s not about your goal, it’s about your soul!   The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. The first intention, focus and frequency on our TA-DA! List is Play Bigger.    The next intention, focus and frequency on our TA-DA! List is Increase Wealth and Abundance. Wealth and Abundance bring in flows of energy, capacity, opportunity and freedom. That wealth and abundance can help the pathway of fulfilling your soul, your destiny and your joy. Tune in, energize, align with and synchronize with those energies next on our TA-DA! List. As you listen to my voice, you can feel positive energies shift and change in your life. It happens in every coaching session, every workshop and every Cosmic Coffee Break podcast.  It’s in the vibrations of my voice.   To make it even more fluid and fun, each TA-DA! List Intention, focus and frequency has 3 Cosmic Coffee Break episodes, it’s own Cosmic Coffee Break playlist, to accelerate the magic and experience!     Here’s your TA-DA! List Increase Wealth and Abundance - Cosmic Coffee Break playlist   Increase Wealth and Abundance Breathing Generosity - Open your heart to more generosity, openness and opportunity and grace from all directions  MONEY KARMA thinking - Clear some of the limiting patterns. Open to more opportunities for greater success everywhere Increase Abundance In Your Life – Create a rich attraction of more prosperity, wealth, opportunity and plenty in your life.   JOIN ME and let’s create a TA-DA! Community. I’m playing too! When you Increase Wealth and Abundance, amazing opportunities flow to you! And when your life is moving forward, when you feel the joy, blessings and love – what will you say? TA-DA!

It’s time for more fun when we create, move in new directions and live inspired! Here’s my totally fun and evolutionary way of creating. I call it, the TA-DA! List. The TA-DA List focuses on what you want to create with your highest vibrations and how you want to live, and it boosts the energies. It’s a celebration of fulfillment and success. TA-DA! You got it!  Everyone who’s been in my Alawashka Gatherings knows about TA-DA!    This is not a “To Do” List. It’s not about checking off the boxes, crossing things off the list of what you need To Do.    It’s not about your goal, it’s about your soul! The TADA! List creates with intention, focus and frequency. You can generate everything you want to achieve, create, receive, share, change and uplift in this cycle.   The TA-DA! List for this cycle has 9 intentions and the vibes to carry them. The first intention, focus and frequency on our TA-DA! List is Play Bigger.  TADA! When you Play Bigger, you connect and live from what I call, “the more of you.” You tap into your true soul and joy and freedom and then you expand into your greatness.    To make it even more fluid and fun, each TA-DA! List Intention, focus and frequency has 3 Cosmic Coffee Break episodes, it’s own Cosmic Coffee Break playlist, to accelerate the magic and experience!     Here’s your TA-DA! List Play Bigger - Cosmic Coffee Break playlist   Play Bigger Breathing Strength - Strength empowers you with the focus, the energy and greater capacity Catch and Release - Clear the way for your greatness The Courage To Be You – Live courageously and embrace your life   JOIN ME and let’s create a TA-DA! Community. I’m playing too! When you Play Bigger, amazing opportunities flow to you! And when your life is moving forward, when you feel the joy, healing and love – what will you say? TA-DA!  

Write a ta-da list, use the app Podsearch to discover great new podcasts, and ask yourself "What is my level of ambition?" Get in touch: @gretchenrubin.com; @elizabethcraft; podcast@gretchenrubin; happiercast.com/134; 774-277-9336.  Learn more about your ad choices. Visit megaphone.fm/adchoices