I saw this little meme the other day that said "Unfortunately, I want to do everything! And I want to do it all excellently, immediately, and with no learning curve!". This encapsulates my energy towards wanting to do SO many things. I don't mind the hard work that it takes to learn something new (I tend to embrace the suck that comes along with learning), BUT I do mind that it comes with the time commitment and at the expense of being able to do other things. We live in a land of excess...ahem, I mean, opportunities. Sometimes the availability of so many options really can really impact the cognitive load which then affects decision making, starting, and follow through. Mental fatigue isn't always caused by "doing too much". A lot of times, it's caused by asking our brains to manage too many unnecessary decisions, distractions, and competing demands all at once. The goal of this post is to help to move us from reactive thinking ("backseat driving") to intentional thinking ("Front-seat driving"). 𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐟𝐨𝐫 𝐃𝐞𝐜𝐫𝐞𝐚𝐬𝐢𝐧𝐠 𝐂𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐋𝐨𝐚𝐝 𝐚𝐧𝐝 𝐈𝐦𝐩𝐫𝐨𝐯𝐢𝐧𝐠 𝐄𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲 1. 𝐒𝐭𝐨𝐩 𝐬𝐩𝐞𝐧𝐝𝐢𝐧𝐠 𝐂𝐄𝐎 𝐭𝐲𝐩𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐨𝐧 𝐭𝐢𝐧𝐲 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧𝐬 (𝐄𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐞 𝐃𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐅𝐚𝐭𝐢𝐠𝐮𝐞) Not ever y choice deserves a board meeting in our brain... Reduce small, repetitive decisions whenever possible. Create routines, meal plans, workout schedules, or standardized processes. The fewer unnecessary choices we make, the more brainpower we save for decisions that actually matter. 2. 𝐏𝐮𝐭 𝐲𝐨𝐮𝐫 𝐜𝐚𝐥𝐞𝐧𝐝𝐚𝐫 𝐨𝐧 𝐚 𝐝𝐢𝐞𝐭 (𝐓𝐢𝐦𝐞 𝐁𝐥𝐨𝐜𝐤 𝐲𝐨𝐮𝐫 𝐃𝐞𝐞𝐩 𝐖𝐨𝐫𝐤) While our brains may appreciate novelty (yay new neural connections), it does not thrive in chaos. Create dedicated blocks for focused work instead of constantly switching between tasks. Every time we jump around, our brain pays a "refocus tax." 3. 𝐁𝐮𝐢𝐥𝐝 𝐚 𝐅𝐨𝐫𝐭𝐫𝐞𝐬𝐬 𝐀𝐠𝐚𝐢𝐧𝐬𝐭 𝐃𝐢𝐬𝐭𝐫𝐚𝐜𝐭𝐢𝐨𝐧: 𝐑𝐞𝐝𝐮𝐜𝐞 𝐄𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭𝐚𝐥 𝐅𝐫𝐢𝐜𝐭𝐢𝐨𝐧 If our environment is screaming for our attention, our brain is fighting a battle before it can even begin. Clear your workspace and remove distractions. Remove clutter, silence notifications, put your phone in a different room. Make the 'right' action the easiest action. The easier it is to begin a task, the less willpower and cognitive effort are required to get started.

*Feel free to skip the intro and go into the strategies at the bottom if you'd like!*** ----------------------------------------------- A few weeks ago, I felt like I hit a wall. (That sounds more extra than it is/was). I was looking around at all the things that I wanted to do and how it felt like I wasn't making any progress and also how it felt that forces outside of myself were impeding movement even when I had the energy/motivation/oomph to make things happen. I felt defeated and that is a feeling that I DO NOT experience often and I DID NOT like it one bit. I bounce back, I pivot, I change course, I remain optimistic-perhaps even delusionally so, ha! In short, I show up. I see opportunities for growth and improvement in most situations, so it's hard for me to stay down. I love this about myself so it felt extra challenging when it felt like I was stuck and when it felt like I wasn't myself. Strange feeling. I only remember feeling like this maybe 3 other times in my life. Thankfully, each time, there was a 'cause' or things that I can point to that needed tending to, so experience has taught me that this was solvable but I needed the reminder. (So super thankful for the conversations that I've had recently that helped me with recalibration. Beyond grateful). I also needed to recognize three things: 1) the values that were at play that contributed to me thinking that I had limited options , 2)the expectations and 3)the strategies to employ to get me back to feeling like movement was happening. Look at me being a human being. Who would have thought?! ha. I'm just kidding, I know I'm a human. Below I'm going to focus on some research backed strategies to help with reframing our mindset and keep the momentum alive even when things feel like they're not moving. :) -------------------------------------------------------------------------------------------------------------------- 1. 1. 𝐈𝐝𝐞𝐧𝐭𝐢𝐟𝐲 "𝐓𝐡𝐞 𝐃𝐢𝐩" 𝐚𝐧𝐝 𝐭𝐡𝐞 "𝐌𝐞𝐬𝐬𝐲 𝐌𝐢𝐝𝐝𝐥𝐞" First, know that what you’re feeling is actually a normal part of any bold venture.

This is part of a real life journal entry from this past week. A small glimpse (but not the full picture) of part of my thinking world. Good times. ha! But here are some questions for YOU: What's something that you held back on or postponed due to not wanting to face the truth earlier on? What were the factors at play and what were the effects? Is there something you're holding back on now? AND Have you ever faced a difficult truth that ultimately improved your life once you accepted it? _______ part of entry_____________ "There is nothing covered that shall not be revealed and nothing hidden that shall not be known". "Until you make the unconscious conscious, it will direct your life and you will call it fate." We hide because we're ashamed, because we're afraid of consequences, because we're afraid of how others may react, because we're afraid of loss, because we're afraid we'll finally have to face ourselves and own our own desires and wants and needs and so we end up sitting in darkness feeling lost, feeling the weight of our own prison. We fear that the thing that we're hiding about ourselves says something irredeemable and puts us in a less than perfect light or a less than expected light. We fear that exposure would lead to such drastic change that we won't know how to handle it. But the reality is that the truth exists, whether we hide it or not. We just end up complicating it more-ensnaring it in chains of our own doing without giving it room to actually breathe. To actually breathe...Breathe. When it has breathing room it can be looked at for what it is and we can also get curious about what's underlying it. We often only take a look at the lie or the undesired behavior and are so ashamed by it that we try to shut it down...but underneath that there can be something that's making it grow further (be there to begin with). If we're wasting so much energy on keeping things hidden from ourselves and others, we're denying ourselves the opportunity to see what's really there and that's denying our potential for growth, our potential for healing, our potential for real life transformation. Buying into our own bullshit. Ain't that some bullshit? Lord help us all. But me especially. Obvs.

Nature is perhaps one of the more externally calming forces for me. The "pauses" that I take often involve nature in some way. I also have my daily 4a.m. quiet time that helps with grounding the day in gratitude and reflection but nature is usually where I feel the most present. Deep conversations with people that I connect with can also have some similar (but different)effects. These photos/video are all from this past week.. (While I'd recommend just sitting in nature and just taking it in and not thinking about documenting it as there are so many benefits to just being present in nature, this tedtalk talks about some of the cool things that have been discovered as a result of taking pictures) What are the things (internal or external) that are most peaceful for you?

Our brains/bodies are SOOOOOO frickin' cool!!! I woke up at my usual time this morning (4a.m.), got ready for the gym and read and journaled until about 6a.m.. This is the usual routine. Although fully caffeinated, at 6a.m. a wave of tiredness hit me and I decided to not go to the gym and take a nap before work instead and slept until 8. (this is unusual--I usually force myself to go even if I'm tired)...(side thought: In college I used to have redbull and it would be funny because within an hour of having it, I'd still be able to go to bed...good times). Anyways, this whole situation got me wondering about the why and I think that the mental load of the activities (and the CONTENT and EMOTIONAL LOAD/MANAGEMENT of what I was thinking/writing about) this morning kind of depleted me just a bit. And this made me think of the lower amount of energy investment I've been putting into things as of late. (I was writing about truth which took me down a cool path but at the end (and it's not really the end), I started digging into things more and that ended up being it's own journey that I know will be going on for a long time. But, I knocked myself out in the process. ha. So, I woke up and started looking up things about the brain because I'm often energized by learning new things and engaging in conversations (my whole job is dependent on me being alert/engaged) but this time it wiped me so I wanted to know the science behind what was happening....nerding it out ). The video talks about HOW to address/ manage energy! :) So here are some fun facts for you (that you may have already known, but they're interesting anyway). It's okay if you don't read it all....I'll be using this moving forward so I and my clients will be benefitting! :) BUT, it might be worth reading to gain an even deeper understanding of what's happening if you feel depleted! :) (Thanks to notebooklm for condensing a bunch of different articles and spitting out some cool facts about the 𝐧𝐞𝐮𝐫𝐨𝐛𝐢𝐨𝐥𝐨𝐠𝐲 𝐨𝐟 𝐰𝐢𝐥𝐥𝐩𝐨𝐰𝐞𝐫 𝐚𝐧𝐝 𝐧𝐞𝐮𝐫𝐚𝐥 𝐫𝐞𝐠𝐮𝐥𝐚𝐭𝐢𝐨𝐧)