41. Instantly Shift Your Shitty Day With Melissa's High Vibe Guide

Navigation of a shitty day requires the right tool box and roadmap - which is exactly what you'll get in this episode.  The host, Melissa will explore seven powerful strategies to improve your daily experiences.  You'll learn high vibe hacks that help your instantly shift your perspective and mood, as well the crucial long-term practices to help you overcome life's unforeseen obstacles. 

The episode is filled with valuable insights and actionable steps to transform a bad day into a neutral or even super awesome one. So, get ready to dive in and discover how to instantly shift your mindset and elevate your day!

In this episode you'll learn....

• A collection of instant high vibe practices to help you shift your perspective and turn your day around. Whether you're feeling stuck in old wounds, trapped in an anxious spiral, or experiencing burnout, these practical tips will guide you back to the present moment and offer a more helpful perspective. 
• The helpful versus harmful ways we engage with physiology, language, and focus and how simple shifts in body language, self-talk, and focus can dramatically change your life. 
• The importance-of and how-to of reconnecting with your authentic self, building solid and simple routines that brighten your day, aligning your spending and activities to your values and so much more! 

Tune in now to ignite your journey of self-discovery and growth!

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Transcript

Melissa: [00:00:00] If you're looking for a dose of inspiration to help you shift your perspective or you're having a shitty day, This episode was made just for you, and I want you to try the instant high vibe practices I'll be sharing in this episode.

Whether you're wanting to tension around energy levels, mindset, or happiness, I got you. And I want to make an important disclaimer that the tips that I'm going to be sharing today won't always work, in every situation. They're not appropriate in every situation. And sometimes you just need to sit with the pain and discomfort or, seek professional support when you're experiencing ongoing and severe symptoms.

We don't need to do this alone.[00:01:00] But this episode and the tips are more so about those times when you are self inflicting that. Unnecessary pain, that come from your old wounds and fears or when you notice yourself starting to fall into a sort of anxious spiral or like a self sabotage mode.

 I'm always preaching and I love the different episodes we've had on with therapists in the past. Like we do not want to bypass our emotions of anger or sadness or hurt. It's important for us to sit with those and process them, and of course, in healthy ways, you can listen to past episodes and get some ideas, but like crying, reaching out for support, talking to someone about what you're feeling, journaling.

Those are just some examples. But if you're like me and at times you tend to just., rehash old hurts live in the past, or unnecessarily beat yourself up, or you're just feeling anxious in general You [00:02:00] might feel like, man it's a really shitty day.

 I feel like a lot of things are not going my way. It can make you feel like things are not working for you. They're really working against you. Even just experiencing ongoing burnout with just an episode about that and that cycle of burnout and exhaustion. That is what this episode is all about.

These tips will definitely be helpful to get you out of your head and into your body and in the present moment with a more helpful perspective. Regardless of where you're at today, these tips can be helpful to keep in your toolbox and for you to use as needed. So let's dive into the episode so we can learn how we can instantly shift our shitty day into maybe, a neutral day or even a super awesome day.

 I've got all my tips that I've compiled from What has worked for me and [00:03:00] different things from research, different books, before I jump into that, I want to share a really helpful formula from none other than Tony Robbins. I'm not a fan of all of his work, but I did come across this formula and I thought it was too good not to share.

I don't know all the details of it. I just heard a snippet of it from being referenced in a book. So if you find it interesting, definitely you can research further and... Find out more about that, but he talks about this triad of physiology, language, and focus. . So those are the three core areas, physiology, language, focus, and these are going to be areas that can influence, our mood, our confidence our perspective.

 When we're thinking about physiology, you want to ask yourself, How are you standing? What's your posture? How are you carrying yourself? Are you like slumped [00:04:00] over? Body language can say a lot. And obviously we could fall into that pretty subconsciously. Maybe we fall into a pattern of minimizing our body, minimizing ourselves when we're around other people.

So you might see that as someone's body language where they're really shrinking themselves down. Maybe they're crossing their arms or hunched over as. Opposed to the alternative where someone appears more relaxed and open, they're inviting people to talk to them. And I want to explain the differences a little bit more because I'm definitely someone who feels comfortable a lot of the time crossing my arms or, I'm on my computer all the time.

 It's too easy for me to naturally I sit hunched over and I have to actively all the time get myself to straighten up my posture and to be [00:05:00] intentional about how I sit. But the difference is, where someone might be doing that and they still appear very confident and relaxed and in good spirits versus you can tell where it really seems like someone is very uncomfortable really trying to protect themselves or even self soothe, right?

You might notice a lot of self soothing gestures because they're not feeling good. Maybe they're really rubbing their hand or tightening, their jaw and just a lot of those movements are like pulling at their clothes things where they're really like body focus, like self focus, those behaviors where it's like repetitive body focused, feeling really conscious about how uncomfortable they feel.

 That's keeping them. Internally focused in their thoughts, in their head, on what their body's doing. And it's really taking [00:06:00] them out of the present moment. So of course, like if we're not living in the present moment, then that, can be a sign that can be something that's really overall impacting our mood and can lead to having a shitty experience.

 This is a good question or something to just think about, what is my body language when I'm around people? Is there a way that I can start to be intentional about my body language, the way I carry myself, ? Another thing too that's been backed by research is that Superman pose?

Is that what it is? But basically where you put your hands on your waist and you poke your chest out. You stand like a superhero would. This is something you can do right now in two seconds, ? You can do this alone wherever you're at. And it's a power pose. It's a pose of confidence and authority.

 These things, [00:07:00] take it with a grain of salt. Sometimes this is helpful, sometimes it's silly, I understand. But... This whole idea under the physiology is thinking about what's our posture we are appearing that we are not present and that we're not sure of ourselves these specific poses and postures and body language that in itself is a language, it's nonverbal language, and it's signaling to others like, Hey, this person.

is not confident. This person is not feeling good about themselves. And we might not be, so that's okay, right? I'm not saying you have to be perfect and you always have to be on guard and , really analytical about how your body language is and how you're carrying yourself.

That's not the point. But noticing, , how closed off and in our thoughts, are we? Or maybe even being really slumped over throughout the day is something I've noticed for myself, [00:08:00] that doesn't feel good. If I start being really intentional I'm going to straighten up, I'm going to hold my posture while I sit down, for some reason, It already makes me feel more alert, more awake,

more focused, more hey, let's tackle the next thing that I got to do versus, that pose where I'm , in my comfort, but it's not really good for my overall posture. So again, it's that intention of what am I doing with my body? each day? How am I carrying it overall?

Where can I be just a little bit more intentional? There's so many different areas, I gave a few examples. Another one is exercise, obviously, right? So changing our movement, changing our physiology by Including exercise, that can definitely turn a day around, not always, not if we're [00:09:00] needing rest or nutrition or something else, but if a lot of those other things are checked off and our body is craving that movement, then That can be a way, changing our physiology and Oh, I'm going to go dance today.

I'm going to go for a run. I'm going to do a nice stretch. Those are things too that can be really helpful. So that's under the physiology bucket. And then the other part of his triad is focus. And so asking yourself, what are you focusing on? Are you focusing on good things? On gratitude? Or are you focusing on the bullshit?

Are you doom scrolling? This is something that I... I have fallen into the last few months, six months or something, my TikTok used to be just all [00:10:00] happy, funny videos and creative things and now it's just like literal Doom scrolling post every single thing is I don't know how this happened, but it's all like Conspiracy theories and just news and like the world is gonna end non stop How is that helpful right?

That is the fear that is the bullshit. It's good to be informed to an extent but It is so not good to focus on that. So that's a big one for me. Asking yourself notice, take a pause right now and think about what have been some of the things I've been focusing on in the last hour, in the last few hours, today, since this morning?

And when was the last time I was intentional to focus on gratitude? Because obviously this is something we... I have heard about from [00:11:00] any podcast under the sun, how helpful it is to make a gratitude list, gratitude. We know from the research that this is just one of those really big things.

And yet, It can be hard at times, unless we keep up the practice, unless we're intentional, we really make it our lifestyle, or we remind ourselves we bring back that intention of focusing on those things that I am grateful for, simple things like I'm alive another day, I have food to eat, or it is for you,

 You can elevate this practice and add a little oomph to it. I'll share an example from my best friend and co founder, Gabby. Every six months she does [00:12:00] like a gratitude 100 or win list. I can't remember what it's called, but basically the concept is she does it for her business, but also she puts personal things in there too.

You don't have to just tie it to one area of your life. Definitely, I think it would be useful to do it to all areas of your life, which is what she does but she got the idea, I think, more related to business. She schedules it on her Google Calendar, as long as it takes, block off however much time she needs to sit down and write a list of a hundred things that were wins, or that she's grateful for.

Things that made an impact in her life, big and small. And that can be, Yay, I launched my card deck this year. Wow, I got it on the Etsy bestseller list, which is what I wanted to do. I accomplished that this year. Also those personal goals of, I've been able [00:13:00] to take more walks in nature.

I've been able to do more date nights, or I had a specific, date night that I really enjoyed, or I volunteered, I helped clean up the beach, and that was great. It really can be anything like that. And I highly recommend that. That can be an awesome activity to just really sit down and think back what happened in the last six months that were those things that I can point to of I did that

especially in those moments where we're feeling like shit or we have imposter syndrome. We really have to highlight our wins and we have a negativity bias and so We could have a hundred wins and , lose one thing, make one mistake, and all the wins go out the window.

They fall out of our brain. But it's good to go back to that list and be like, okay. Balance like we're all human. We're all going to make mistakes. We're all going to have good days [00:14:00] and bad days, but we definitely have that negativity bias that is also shown and proven in research.

It's part of our survival instincts that really helps us to stay alive, but it has those downsides, ? So we have to really be intentional to bring in the focus toward it. The positive, because naturally we're not going to do that. , you just gotta, set up these routines for yourself.

Just like any routine that you would have at work or school that helps you to stay on top of your task that helps you to not forget to turn in assignments same thing with this. We just need that extra help to.

And the last part of his triad is language, so asking yourself, what are you saying? Do you [00:15:00] have more negative self talk, which can also be a negative self fulfilling prophecy? Or is your self talk growth minded and compassionate? A growth mindset understands that Challenges and obstacles are bound to happen, and we're not always going to get our way, 

I do like the idea of manifesting language, Tony Robbins also suggest with this whole bucket of language and what are you saying, but at the same time, like you have to go into it and understand it's a co creation. It's, and it's not just going to be like, oh, a magic wand and I get anything and everything that I ever want and desire.

So that's not what it's about. Growth mindset positive self talk being compassionate with yourself is understanding like there are times that things are going to be hurtful and out of my control. There are things that are going to be unfair. There's [00:16:00] going to be just a lot of And I don't need to pile on to myself, and I don't need to turn that into a meaning that I am worthless and that I'm not deserving.

 Yes, there are external factors that we can't control, but a growth mindset says, Okay, what can I control? And I can control My self talk. I can control how I show up for myself, and how I love myself, how I nurture myself, how I parent myself, what I pursue, and what is in my control.

I can improve. I can grow. I can learn new skills. I can create an amazing life for myself. And I really can achieve a whole lot of my dreams. Maybe not every single thing off my bucket list, but I can have an incredible life and something beyond [00:17:00] my expectations. But it's really hard to do that, when we are on the...

Opposite end of the spectrum we fall into the negative self talk and beating ourself up. The whole reason that I made this podcast and that I love podcasting and I'm passionate about this whole topic, I have mindset in my show title is Because I really wrestle with this. This is something that is like an ongoing daily battle of mine that I have to each day, take up that sword and Try to slay that dragon, so to speak.

So they say Just like I need to Think about and put effort, every single day to brush my teeth, to feed myself, all these things that we do for our physical health.[00:18:00] Mental well being, same concept, we can really just be an autopilot. Or, we can be intentional. And I do not fault anyone or myself for being an autopilot, because it's natural and, it's hard to be intentional every day.

We might not win that battle every day, but that is why I made this episode, so that you can access that, you can remind yourself, oh yeah, this thing is happening. It's just one of these little demon dragon thoughts that I'm having or maybe really legitimate things outside of you that have nothing to do with your thoughts are leading to a shitty day.

And also I'm giving you those tools so that you can take back your power and that you can continue forward so that you can continue [00:19:00] to put into practice those high vibe practices and things that are going to help you. have a more fulfilling life. All right, so that was from Tony Robbins, at least his triad, and then I just went in and added my thoughts around it, and now I'm going to power through some more tips, right?

Let's turn around our shitty day using our intuition to see what resonates and what is something that will be helpful to do today if we need it or Again, put it in your toolbox for later. All right. Number one is a night routine, sleep, sleeping earlier because maybe you would love to be a night owl, but you have a job that starts at the crack of dawn and you can't.

 A good night routine. This can be. Really helpful because a lot of times we might be having a shitty day, we don't even understand why Ugh, why do I not have any energy yet again,[00:20:00] to be present, to hang out with my friends after work, or to go to the gym, I just don't feel good, and maybe we're not getting good quality sleep.

, obviously, if you're already trying all the things and that's still not working for you, definitely go follow up with your doctor. If you are realizing I don't even have any type of bedtime routine, then this tip is for you. What's really helpful for me, there is a Amazon sleep mask that is life changing.

It is so comfortable. And it's not like any of the other sleep masks that are out there that I have seen. You can find that on Amazon, like I said, 16. 99. Buy MZOO. Sleep eye mask for men, women, 3D, contoured, cup, sleeping mask. The reason an eye mask can be part of your night routine and help you to get [00:21:00] better sleep is because it really blocks out all of the light.

And even just a tiny little bit of light can really disrupt our sleep. Even if we are actually asleep. . It disrupts your sleep. It is no bueno. And I know this because I was just at a hotel in St. Pete yesterday and their curtains would not close all the way.

 There was some moonlight coming in and I had the worst night of sleep. Last night, I woke up like 200 times because I'm not used to that anymore, but even if we have adapted in a way or gotten used to that, that can make a huge difference to our sleep to really block out all the light, blackout curtains, sleep mask, all of that good stuff.

And a night routine, like we have the word routine in there too. So do you? Set yourself a [00:22:00] schedule as if you were a precious child who's on a routine and on a schedule. That really helps them. To, feel good and secure and know what to expect. Do that with yourself as well, , at 9 p.

m., I'm going to curl up in bed with a good book for an hour. Then I'm going to play a little meditation, put my phone away, set my alarm, and drift off to sleep by 10. 30. That could be just an idea of a night routine. ... It's okay to break your routine, practice, don't beat yourself up, but that might be something that's helpful play around with that.

Think about, , what time am I going to wind down and what's my actual bedtime and what's that going to look like? What's going to really help me to wind down? Am I going to have my blue light phone in front of my face, five minutes before I'm supposedly trying to go to sleep and it's my bedtime.

Or are there going to be other [00:23:00] things that are going to be more helpful? I also do this little trick where I have a lavender roll on oil. Because I love different scents. Perfume, room sprays. It's really grounding to me. It's like one of those anchoring things. When you're stressed or you just want that little dose of Ah, I feel like I'm in a spa.

So I have my little lavender. Sleep oil is what I call it, and I rub it on my nose and under my nose so I can breathe it in. My son has asked for a little bit of it too ah, I need this sleepy oil. So it can become like a placebo effect that, it's that signal to yourself of, hey, It's time.

This is my signal to my body and my brain that it's time to wind down. It's time to start slowing down, become more still, ease my anxious mind, and gear up for bed. So that's another idea. You can come up with a whole bunch of [00:24:00] little signals that reward your brain of Oh, yes, good. This is something I like.

I'm habit stacking with this thing that I don't like, like going to bed on time. And it makes it a little bit more palatable. It helps us more be more likely to be able to get the good sleep that we need. Another one is walking consistently, or walking for leisure, enjoyment, getting out in nature, 

 That's one of the tools on a shitty day Move my body in a way that feels good at my pace to be in nature to get some vitamin D because maybe I'm in an office job and I can never get it To just be in the sunshine.

 That could be walking like five minutes that even makes the difference I remember when I was at my last nine to five and A five minute walk could do wonders, just stepping out of the building that feels like a [00:25:00] cave and feeling the sun and moving my body. And of course being in nature does wonders for us.

So that is definitely a go to on a shitty day any exercise routine, pop on a YouTube video. Loving the fitness Marshall lately, the dance videos, those are fun. And you can do a short one song, three minute thing, or you can. Do multiple, you can do a whole workout routine out of that.

Or lifting, obviously there's a lot of good research behind walking, lifting, any type of movement we can do, any stretching, any yoga, anything. Let's not get hung up on perfectionism or that all or nothing thinking of, 

I'm going to keep putting it off and waiting until things can be perfect. Like just see what you can do now. Just get up and release the tension and the stress and the emotions. Just simply shake your body. If we're [00:26:00] having all these Emotions, we can release it through crying, we can release it through just shaking our body around, moving, getting up we can release it through journaling.

 Moving your body in whatever way you feel called to. One thing that has been really revolutionary for me , in the last two, three years is creative outlets. If I am getting too in my head or just not feeling good in general, burnt out, exhausted, frustrated, whatever it is, then I love being able to turn to a creative outlet because that brings me a lot of joy, a lot of fulfillment.

It puts me in a really calm meditative state that I enjoy, ? That flow state. That can be something as [00:27:00] establishing some ideas of creative routines or getting some creative supplies at home. I have some fun candle making kits. I've got plenty of canvases and plenty of paint and paint brushes.

None of it is, about perfection or to monetize it or anything. It's just about I'm just going to do this. Obviously there's a part of me that's Oh, I want to be an amazing painter and I want to be able to sell my paintings because I still have that artist in me and who doesn't want to monetize things.

But I actively like. Each time that I'm choosing to paint because of these reasons like I'm And being intentional to carve out that time for myself that is meditative, that is mindful, or I want to bring [00:28:00] that joy into my day, I want to, turn off all my self sabotaging thoughts, then I'm really intentional of I want to keep it messy, like I don't want to get hung up on, oh my god, I ruined it, no, this isn't like perfect, ugh.

I'm a failure. It doesn't look good enough, make the bad art. Please make the bad art. It is so therapeutic to make bad art, to just let yourself really experiment and play with it, and it's surprising because that's also a really cool way that you Surprise yourself and you can come up with some really interesting things and I'm a huge fan of ugly art.

Anyways, I love Aesthetics and beauty definitely being a Libra and being an artist But I also really appreciate like the chaos the emotion the messiness Like perfection is overrated Imperfection is where it's at. So keep that in mind too if [00:29:00] you are creative Make it a process that you really enjoy.

Make it about the process, not the end goal. Another thing is when you're having a shitty day be intentional to get out of your comfort zone and to challenge whatever fear is coming up, especially like that fear of failure, ? Of spiraling of like past failures and feeling overwhelmed and will I ever get to whatever goal I have?

That's a really good time to be I'm going to step out of my comfort zone right now. I'm going to challenge this. I'm going to say yes to whoever just asked me about this opportunity that maybe I don't feel. a hundred percent confident, but I know that I have the knowledge. I have the skills, but maybe for whatever reason, I'm like dwelling [00:30:00] on past failures and I'm just not overall feeling good about myself, but I'm going to step outside of my comfort zone.

I'm going to say yes. That can really turn around our shitty day too, because the whole thing about confident is. By this whole action right here of saying yes, you're doing the thing, even if you don't feel confident yet or it scares you. And by doing that repeatedly over and over, then you start to get more comfortable with it.

Then it doesn't phase you and then you build confidence. So if you're feeling chronically, and this is feeding into your shitty day. of a lack of confidence, then that is your prescription, that is the medicine you need to take is to set [00:31:00] that intention of stepping out of your comfort zone, saying yes, challenging yourself, doing it, , and allowing it to be, again, messy, bad, allow yourself to be a beginner, allow it to take time, These things take time.

No one's an overnight success. Please give yourself permission for it to take time and for you to be bad at it at first. That's a super important one and Rome was not built in a day. Okay? Next tip is, ooh, I love this one, decluttering your space or beautifying your space, reorganizing it, Giving it some pizazz.

I've been doing this to my office every once in a while, just like hanging up another wall art, buying another plant, or buying another bookcase , [00:32:00] just rearranging the furniture of oh, maybe this will look better. Or what does the feng shui say? So that is definitely something that can help To turn things around and make you feel good, 

 Your environment, your space is important. There's also research about this. Maybe some people more so than others, I think definitely I'm one of them that's really affected by my environment, and I really don't like You know, ugly environments, colorless environments, drab environments, but the research shows like you can't be in that environment too long, 

like no one, we can't be in all white walls. We'd go insane. We don't want to be in a, like a dirty roach infested thing. And obviously even if your office is. None of [00:33:00] those things, , maybe it's getting too cluttered. Maybe there's just too much stuff all around and it's making you anxious.

It's hard to navigate around. You constantly have to move stuff around to get started. It's creating a lot of distraction. So decluttering is awesome, right? And then beautifying, it's can it be? I don't think so. You can always, refresh it if you're like me, I feel like , what I'm into or the vibe that I like changes.

I've been in this really big pink and green phase, and I like having I painted one of my big mirrors in my office, like a Barbie pink, and I've got my green plants and everything. I love that vibe that it's bringing to me. And there might be... Other times where, that's working [00:34:00] for a while and then you're over it and you're like, oh, my soul is just calling me to a blue vibe.

Who knows? Maybe your aura changed or something. But again pay attention to those things. Notice this. those things. You can always pull up Pinterest, get inspiration, or maybe you're scrolling on Instagram and you see something that you really love, you save it, right? Maybe it's ooh, home vision board, but maybe you can recreate some of that vibe now with what you already have.

 That can be another way to be creative and have fun, go to the thrift store, pick up some pieces, paint them, DIY. And make your space more inviting. There's so many ways you can play with this too. Diving into feng shui or human design and paying more attention of what kind of environment colors decorations speak more to you.[00:35:00] 

Okay, I've got two more tips. So this next one is about doing. What you love, having fun, but thinking about what were some of those things you love to do when you were a kid, before all the responsibilities, before all the doom scrolling and the bullshit, let's reconnect with that.

authentic inner you, maybe that got a little bit squashed down by all the responsibilities of day to day. I don't know why, I'm feeling like energized now. Just talking about this. I think I'm just getting more passionate as I read this.

 It's changing my mindset, I'm like, ready to go finish this podcast and fucking go live. And hopefully you guys are feeling that way too. But anyways, okay, figure out what your top values are. Do that time audit Transcribed Am I actually living my top values?

What [00:36:00] percentage of time am I spending on my top values? If my life was a little pie chart, there's going to be probably a big chunk going to work. Is that aligned or not aligned with my values? some chunk to relationships and whatever else hobbies and just how are you spending your time?

What are your core values? What's important to you? There's so many values out there, and they're unique to us. One person may value A spirit of adventure and exploration and innovation, traveling and skydiving and creating like a new product in a new market or something. And then another person might value knowledge sharing, relationships, healing, medicine.

There's all these different

If you haven't already, I want you to learn more about your values because it's really [00:37:00] the lighthouse, the guiding force for everything. And it goes beyond just what do I like spending my time with? It's really core philosophies as well there's so much that goes into it, so I'll have to do a whole episode.

on that. But for now, just think about what you enjoyed doing in the past, maybe that we haven't done for a while. I was huge into biking for most of my childhood. So that's something that I know if I get out and go for a bike ride, that's going to light me up. That's going to help me get out of my thoughts, get into my body, get in the present moment.

So think about what those things can be for you.

 And my last tip is mindful spending. And this might sound surprising, or what, out of left field for having a shitty day? Let's talk about mindful spending. But to me it makes sense because [00:38:00] It's an area that can affect us just like all these other areas and it can be helpful, shift our perspective and also notice like what's contributing to our shitty day or what's within our own control to shift our own perspective, right?

So one thing I want you to think about is, are you spending money on expensive things that end up costing your happiness and that bring anxiety? Is what you spend your money on? Is it taking away from what you actually love? Those core values or your top priorities. An example can be buying expensive furniture that you barely enjoy.

Maybe it was even an impulsive buy, or maybe it was you trying to keep up with the Kardashians, which why we, let's not keep up with the Kardashians, right? So that's just one example. And I'm preaching to [00:39:00] the choir. It's something I've been working on. I'm in a great place now, but I just think about myself, my younger self, and Oh!

Why? Why are you spending your money on stupid things? I still like nice furniture, but, think about what's really worth it? What's within your budget? We don't need to go over the top. This is big for me as a Libra and lover of material. Things, aesthetics, objects, and I can easily fall into impulsive spending or retail therapy for a quick dopamine rush.

But that majorly detracts from the core values that I have like adventurous experiences and traveling with loved ones. So if beautiful, Decor and art and good food, self indulgent self care, like all of that can still feel like a pretty strong value or something like, Oh, but this is part of my happiness.

But you still need to be savvy with your limited income.[00:40:00] And 50% of y'all out there have to feel me right? Because I know some of you listening are savers and are like, what? This is so not relevant. 50% of us are spenders. But for you savers out there and budget friendly people. Even if you are staying within your budget, when's the last time you really evaluated your spending to see am I actually spending in alignment to my top priorities and values?

There could also be, ways that other people are financially dependent on us or ways that we, I don't know, we just might Lose more sight of how we're spending our money and kind of get on autopilot, and this is a reason why, whether you're a spender or a saver, it's good to do this. Check in with yourself just like we would check in and audit how we're spending our time and noticing [00:41:00] where our time is getting drained from us.

and it's depleting us of our energy, we're not getting enough of those self care activities or things that we enjoy that fill our cup. So same thing I want us to think about when it comes to our spending.

 With any of these tips I'm giving, a really the most important factor to remember is with any area you're approaching, please approach it with self compassion. So any of these activities could easily turn into just like piling on to our shitty day of like noticing, oh my gosh, I should have done this sooner or look at where I'm at now.

Oh, this is going to be so much work ahead of me. I have so much to change and improve. Not the mindset I want us to go into this with. I want this to be like the [00:42:00] intention that we are putting to this, is to really improve our lives. Growth mindset, right? So we are starting here. Each day is a new, fresh day.

And we are focusing on the present. If we notice our mind start to drift into the past, I want us to redirect our focus back to the present moment, just like we would do if we're in a meditation, right? Let's try to work to continue to redirect say that mantra to yourself. I am going to focus on the present.

I'm going to focus on what's in front of me with love and with compassion. Okay. And when it comes to this audit of our spending, I think it's helpful to do this monthly, at least for me, it's, I've worked up to this point. I've been someone who's completely avoided that, but at this point I do a little, it's not like a super involved in depth study, it's just analytical [00:43:00] process, but it's more of a little, just skimming through and checking in, getting that little temperature check on how things are going and asking myself, like part of setting my intentions and goals for the next month is, , what do I want to be spending my money on?

Oh, what worked? What didn't work? So for me, like I said, it's. become more natural and intuitive to do this. Monthly, I have an ongoing practice of these type of mindfulness and reflection rituals that I'm mentioning. Don't do it every day or every week, even every month, think I might miss a time or two.

I don't care. The whole point is that these are things that I know that are helpful. And I just like to Keep it in my life. Keep it in my toolbox. And I want you to approach it with the same mindset. Or obviously you can take it to the next level if you want. But I've found that each week my energy levels change.

 With the moon [00:44:00] phases. I'm not always paying close attention to that or anything. But I know that there's some merit with that for a lot of people. And so I noticed that there might be. A week in the month where I'm more hyper focused and I'm executing on more projects, I'm taking a lot of action, like I'm writing more email newsletters and social media posts and designing new posters for my Etsy shop.

And then there might be the next week or, one of those weeks in the month where I tend to slow down and I become really contemplative. I... More in my shell. I'm more like taking that alone time and going inward. I'm assessing, this is a good time to where I'm like assessing how are things going?

What's working? What's not working? And I'm starting to think about what do I want to change or improve? And then I can go into a planning mode, writing. that stuff out or [00:45:00] creating the systems or the routines like time blocking. And that's the time that I get into the analyzing and strategizing like what is going to go on my calendar this week, what opportunities am I saying yes to, what am I saying no to, what social outings am I saying yes to and no to, What is my work week going to look like this week?

So things like that. All right, so quick recap on how you can shift your perspective today. Looking at the triad of physiology, language, and focus. How are you standing, moving, carrying yourself? How can you change your movement? What are you focusing on? Good things. Gratitude. Bullshit. What are you saying?

Negative self talk, positive self talk, and then sleep routine walking, exercise. Creative routines, getting out of your comfort zone, challenging those fears, decluttering your [00:46:00] space, beautifying your space, having fun and doing what you love, thinking about those activities like when you were a kid, spending some time to reconnect with your authentic self and those ways that you love spending your time, and then the audit on how you're spending your time and the audit on spending mindfully.

Thank you So those were all the tips for today. If any of these work for you or resonate for you, I'd love to hear about it. You can leave a review for the podcast and share what insights that you've enjoyed, what else that you want to hear in the future. The next episode I'll be recording is with one of my friends and therapist, someone that I used to work with.

Super excited to have her on the podcast. So look out for that episode that's coming up with an awesome therapist. And that's all for this episode. Stay high vibe.[00:47:00]