💡 WIN / LESSONS LEARNED Wins: My sleep average jumped by a full hour this week to 8h 35m, hitting my "Good" goal and proving that my body is effectively utilizing this extra restoration. Lessons: I’ve learned that the 7 PM Work-Stop doesn't need to be a rigid wall to be successful; its power lies in being a systemic anchor that pivots my focus toward rest. My body is clearly signaling a higher need for sleep as I reach 24 weeks and continue processing a heavy season of grief—honoring that need is my primary act of self-care right now. A: Focus: Sleep & Restoration (Phase 2: The Squeeze for earlier bedtime by 30 more min) B: DEFINE IT -> This week is about Optimization. I am aiming to shift my bedtime from 11:30 PM toward 11:00 PM to sustain that 8–9 hour sleep window. I will continue to protect the 7 PM Work-Stop as the lead domino for my evening, ensuring I have the mental and physical space to "land" softly. C: GOOD / BETTER / BEST VERSION - GOOD: Laptop closed by 7:30 PM + Bedtime at 11:30 PM. - BETTER: Laptop closed by 7:00 PM + Bedtime at 11:15 PM. - BEST: Laptop closed by 7:00 PM + Bedtime at 11:00 PM. ONE SMALL STEP TO MAKE IT EASIER: Grounding ritual - Once the work cycle ends, I will recount ways I have shown up for myself instead of what I accomplished today, perform a Somatic Pause by placing my hands on my heart and belly, take three deep breaths. On the exhale, I will mentally say, "I am handing the 'Doing' back to the world; I am keeping the 'Being' for my home." I will then apply hand lotion as a special reward for my hands, which worked all day for myself and my family. I will take a moment to savour the smell and breathe, mentally handing off the "Doing" and stepping into "Being". Other things I am tracking: - Weight: 79.5 kg (24-week milestone, 9.3 kg total gain).

✨ Sunday Shift & Group Challenge Commit to Your Self-Led Shift Welcome to the Sunday Shift, which I'm posting on Tuesday this week. I've always been transparent that the goal is a review that happens once a week... it doesn't actually matter if it's Sunday or not. Due to my own illness recovery, I'm sharing this today. 🌟 1) I read something from a PhD in behavioral change this week who said their weekly review is one of the most important things they do for their own behavior change ✨. I'm a bit of a nerd on the research side and have done a lot of continuing education on this topic in particular. That's why I built a Sunday Shift momentum check-in and accountability check-in into this group. 🌟 2) It's natural for there to be a little resistance. I don't want to underestimate the vulnerability required to show up for yourself, say, "Hey, this is important for me," and have the real opportunity to either nail it or not the following week. Many of us are ambitious, and that feeling of coming back to it can sometimes bring shame or feelings of failure. If you relate to that, you may have a bit of perfectionism holding you back from being vulnerable with yourself and others. That same resistance can block clarity. It isn't about whether you got all the check marks the following week. It's about setting an intention and starting to build trust with yourself. Most of the time you can achieve a version of that goal. Just start. It can be small. It can be one word. The Sunday Shift is designed to break down perfectionistic thinking. That why we have good, better, best versions of our goals. In my one-on-one practice I often hear: "I'm done, tired, putting myself last." This might sound bold, but the Sunday Shift and a weekly review is how it starts. If you don't want to put yourself last, it's not about a naked statement. It's about asking... listening... deciciding. ──────────────────────────── ✅ OPTION 1: Self-Led Sunday Shift Your own weekly goal, broken into Good / Better / Best

🧠 Reflection Last week I really wanted to go hard on nervous system regulation. Just laughing to myself as this comes our of my mouth. Going hard on nervous system regulation. Ok ok but what I meant was: Be focused. Prioritize it. This week, family illnesses and other curveballs rolled in. So I scaled back in some ways and took lots of baths. 🫧 I realized that when I'm not feeling my best, I prefer distraction to mindfulness. There was less mindfulness and presence and more trying to entertain myself and escape. I don't know if that's necessarily a bad short term strategy when you're not well. The viral gastro is almost through, but it hit some of us hard, and I'm still recovering energy wise. ✅ Good / Better / Best Goals Same goal as 2 weeks ago: nervous system regulation. Good: Once a day Better: Twice a day Best: Twice a day and when needed. 🎯 Intentions for This Week → Actively tap into regulating my nervous system → Allow myself space to recover

💡 WIN / LESSONS LEARNED My daytime vitality reached a significant 8/10 as I increased my sleep average to 7:38, proving that closing work processes by 7:00 PM is the key systemic anchor for my entire evening. I’ve learned that an 11:30 PM bedtime is my "sweet spot" for waking up refreshed at 7:00 AM and avoiding heavy daytime slumps. This week’s challenge is protecting that window by shifting "us time" earlier and maintaining that 7:00 PM laptop-close. A: Focus: Sleep & Restoration B: DEFINE IT -> This week, the primary engine of my recovery is the 7 PM Work-Stop. By ending all mental/computer processes by 7 PM, I create the necessary space for dinner and my 9 PM dance, which allows me to "land" at my goal bedtime of 11:30 PM. Success is defined by protecting that 7 PM boundary. C: GOOD / BETTER / BEST VERSION - GOOD: Laptop closed at 7:30 PM + Bedtime at 11:45 PM. - BETTER: Laptop closed at 7:00 PM + Bedtime at 11:30 PM. - BEST: Laptop closed at 7:00 PM + Bedtime at 11:15 PM. ONE SMALL STEP TO MAKE IT EASIER The "Cuddle Migration": When the 10:15 PM alarm hits, Alek and I will move our "Us Time" from the living room to the bedroom. This keeps the connection alive while physically moving me toward the sleep goal. Other things I am tracking: Weight: 79.4 (after breakfast)

A) Actually pretty good ​ B) Running on fumes but functioning ​ C) Don't ask ​ D) What even is energy