رونوشت کامل Best-Case Scenario Thinking: Calm Your Mind and Reframe Your Day With Daphne Javitch

everything 49 00:01:35,128 --> 00:01:36,863 that you would want to know about 50 00:01:36,863 --> 00:01:38,498 the body nutrition. 51 00:01:38,832 --> 00:01:40,333 It is called doing well. 52 00:01:40,333 --> 00:01:41,534 So if you would like to 53 00:01:41,534 --> 00:01:42,969 follow her on Instagram, 54 00:01:43,203 --> 00:01:44,904 it's @doingwell. 55 00:01:45,371 --> 00:01:48,308 And Daphne is also a wife 56 00:01:48,308 --> 00:01:50,009 and an incredible mother 57 00:01:50,009 --> 00:01:52,278 to two beautiful, beautiful boys. 58 00:01:52,612 --> 00:01:56,182 She not only is in charge of Doing Well Instagram, 59 00:01:56,182 --> 00:01:57,517 but it also has two 60 00:01:57,517 --> 00:01:59,119 really incredible features 61 00:01:59,352 --> 00:02:01,087 that I have personally known. 62 00:02:01,087 --> 00:02:02,322 Many people who have gone 63 00:02:02,322 --> 00:02:03,523 through her program 64 00:02:03,656 --> 00:02:05,825 and have really found so much health and wellness. 65 00:02:05,825 --> 00:02:07,393 Through your health, education 66 00:02:07,393 --> 00:02:08,595 and your information, 67 00:02:08,995 --> 00:02:10,396 there are it's 68 00:02:10,396 --> 00:02:12,465 a subscription, so it's a community 69 00:02:12,465 --> 00:02:14,767 subscription, which Daphne will tell you about. 70 00:02:14,767 --> 00:02:16,469 That's the Doing Well subscription 71 00:02:16,803 --> 00:02:18,872 and her one on one coaching, 72 00:02:19,038 --> 00:02:20,440 which is incredible. 73 00:02:20,640 --> 00:02:21,741 A lot of you know, 74 00:02:21,741 --> 00:02:23,076 before we hear from Daphne, 75 00:02:23,376 --> 00:02:24,444 a lot of you know 76 00:02:24,444 --> 00:02:26,179 that I also had 77 00:02:26,179 --> 00:02:28,681 a private practice in New York City on 47th 78 00:02:28,681 --> 00:02:30,016 and 3rd long 79 00:02:30,016 --> 00:02:32,519 before I had liquid vitamins. 80 00:02:32,519 --> 00:02:35,155 And through that practice, it was really one of the most 81 00:02:35,155 --> 00:02:36,923 rewarding things that I've ever done. 82 00:02:37,557 --> 00:02:39,492 Daphne is really 83 00:02:39,492 --> 00:02:41,327 the only person that I know 84 00:02:41,327 --> 00:02:43,830 who shares and teaches 85 00:02:43,830 --> 00:02:47,200 in a very, very similar way because not only are 86 00:02:47,200 --> 00:02:48,635 we best friends, but 87 00:02:48,635 --> 00:02:50,003 the way that we live 88 00:02:50,203 --> 00:02:52,005 through mental health, through health and wellness, 89 00:02:52,005 --> 00:02:53,973 what we do in our 24 90 00:02:53,973 --> 00:02:56,209 hour morning and nighttime routines 91 00:02:56,209 --> 00:02:59,078 and just in service to people. 92 00:02:59,412 --> 00:03:00,580 It's very similar. 93 00:03:00,580 --> 00:03:02,415 So I am happy. 94 00:03:02,415 --> 00:03:03,283 If you are listening 95 00:03:03,283 --> 00:03:05,685 to this podcast and you have been looking 96 00:03:05,685 --> 00:03:08,154 for someone to work with, people 97 00:03:08,154 --> 00:03:09,389 always ask me, Marybeth, like, 98 00:03:09,722 --> 00:03:10,623 who should I work with? 99 00:03:10,623 --> 00:03:11,724 Do you see people any more? 100 00:03:11,724 --> 00:03:12,192 Mary Ruth? 101 00:03:12,192 --> 00:03:13,893 And I always say Daphne. 102 00:03:13,893 --> 00:03:16,863 So without further ado, please 103 00:03:16,863 --> 00:03:18,198 Daphne, we would love to hear from you. 104 00:03:18,198 --> 00:03:19,732 Would like to hear anything you want to share 105 00:03:19,732 --> 00:03:22,235 about yourself, your family and doing well. 106 00:03:22,235 --> 00:03:24,604 And then we will go through 107 00:03:24,637 --> 00:03:26,606 your morning and nighttime routines. 108 00:03:27,073 --> 00:03:28,041 So welcome. 109 00:03:28,041 --> 00:03:29,309 Thank you for having me. 110 00:03:29,309 --> 00:03:30,843 I've been wanting to sit with you. 111 00:03:30,843 --> 00:03:32,011 I consider this a date 112 00:03:32,979 --> 00:03:33,980 just to talk to you. 113 00:03:33,980 --> 00:03:35,315 I love it and thank you for such 114 00:03:35,315 --> 00:03:36,549 a beautiful introduction. 115 00:03:38,051 --> 00:03:40,453 You really changed 116 00:03:40,453 --> 00:03:41,721 the direction of my life 117 00:03:41,721 --> 00:03:44,090 when I worked with you as my health coach. 118 00:03:44,090 --> 00:03:45,692 And now I'm a health coach. 119 00:03:45,692 --> 00:03:48,995 And like you said, my work is so inspired 120 00:03:48,995 --> 00:03:50,196 by what 121 00:03:50,196 --> 00:03:51,864 you taught me and the work 122 00:03:51,864 --> 00:03:53,099 we moved through together 123 00:03:53,099 --> 00:03:55,501 and still inspired by you. 124 00:03:55,501 --> 00:03:57,003 Because really what I do 125 00:03:57,003 --> 00:03:58,605 is I help busy people 126 00:03:58,771 --> 00:04:00,540 build lasting routines. 127 00:04:01,808 --> 00:04:03,309 And I think 128 00:04:03,309 --> 00:04:05,478 we all know sort of what to do. 129 00:04:05,478 --> 00:04:07,847 We have a lot of information that's available to us, 130 00:04:07,847 --> 00:04:09,282 but most of us who are 131 00:04:09,582 --> 00:04:11,417 parents, professionals, 132 00:04:11,417 --> 00:04:12,619 partners, 133 00:04:13,019 --> 00:04:14,220 we are struggling 134 00:04:14,220 --> 00:04:15,822 to understand how to get it in 135 00:04:15,822 --> 00:04:17,023 and how to do it 136 00:04:17,090 --> 00:04:18,625 alongside our jobs, 137 00:04:18,625 --> 00:04:20,226 our relationships are, 138 00:04:20,260 --> 00:04:21,728 you know, real lives, right? 139 00:04:21,728 --> 00:04:23,196 So I would say my specialty 140 00:04:23,196 --> 00:04:25,198 is helping people who are leading 141 00:04:25,198 --> 00:04:27,433 real busy lives build these routines. 142 00:04:27,433 --> 00:04:28,768 And that's, you know, 143 00:04:28,768 --> 00:04:31,170 founded in nutrition but also lifestyle. 144 00:04:31,170 --> 00:04:32,372 So

sleep, 145 00:04:32,805 --> 00:04:34,874 stress management, time 146 00:04:34,874 --> 00:04:36,509 and space management. 147 00:04:38,311 --> 00:04:39,479 Exercise, how to 148 00:04:39,479 --> 00:04:40,780 do it when we don't want to. 149 00:04:40,780 --> 00:04:41,748 All of those things. 150 00:04:41,748 --> 00:04:43,683 So I work with people one on one. 151 00:04:44,017 --> 00:04:45,084 I lead group 152 00:04:45,084 --> 00:04:46,986 programs about twice a year. 153 00:04:46,986 --> 00:04:48,588 And I also have a membership, 154 00:04:48,588 --> 00:04:49,922 which is the most accessible 155 00:04:49,922 --> 00:04:51,090 way to work with me, 156 00:04:51,090 --> 00:04:53,092 where I release content every week. 157 00:04:53,092 --> 00:04:55,228 That is rooted in these principles 158 00:04:55,228 --> 00:04:57,230 of doable health. 159 00:04:57,497 --> 00:04:58,564 Also, Daphne's 160 00:04:58,564 --> 00:05:00,500 Instagram is very, very beautiful. 161 00:05:00,967 --> 00:05:02,068 She chooses images 162 00:05:02,068 --> 00:05:04,337 that are like from art and fashion. 163 00:05:04,337 --> 00:05:05,905 I mean, what would you say about your imagery? 164 00:05:05,905 --> 00:05:07,073 I just think it's so unique. 165 00:05:07,073 --> 00:05:08,441 It's so beautiful and clever. 166 00:05:08,441 --> 00:05:09,709 It's really clever. Thank you. 167 00:05:09,709 --> 00:05:12,378 I wanted to have, an account 168 00:05:12,378 --> 00:05:14,080 that appealed to people 169 00:05:14,080 --> 00:05:15,415 beyond sort 170 00:05:15,415 --> 00:05:16,616 of smoothies 171 00:05:16,616 --> 00:05:18,484 and salads, and I use 172 00:05:18,484 --> 00:05:20,186 a lot of archival imagery 173 00:05:20,186 --> 00:05:21,688 and try to draw people in 174 00:05:21,688 --> 00:05:23,156 who might not relate 175 00:05:23,156 --> 00:05:24,457 to such a kind 176 00:05:24,457 --> 00:05:26,659 of specific version of health. 177 00:05:26,659 --> 00:05:27,026 Right? 178 00:05:27,026 --> 00:05:29,829 So I use images that I think 179 00:05:29,829 --> 00:05:31,364 are beautiful 180 00:05:31,364 --> 00:05:33,366 and inspiring, and also because 181 00:05:33,366 --> 00:05:34,801 I have a history in fashion 182 00:05:34,801 --> 00:05:36,302 and and I love art. 183 00:05:36,302 --> 00:05:38,371 So I wanted to maintain 184 00:05:38,371 --> 00:05:39,806 some sense of creativity 185 00:05:39,939 --> 00:05:41,040 while I did this work. 186 00:05:42,041 --> 00:05:43,509 So really every 187 00:05:43,509 --> 00:05:44,811 podcast that we've done, 188 00:05:44,811 --> 00:05:47,513 it's the same format and we just like to hear 189 00:05:47,513 --> 00:05:48,715 from real people 190 00:05:48,815 --> 00:05:50,850 about their morning and nighttime routines 191 00:05:50,850 --> 00:05:52,051 and maybe also 192 00:05:52,085 --> 00:05:53,286 how they've changed. 193 00:05:53,286 --> 00:05:55,988 Or sometimes if you skip part of your routine, 194 00:05:55,988 --> 00:05:57,457 depending on how you're feeling. 195 00:05:57,824 --> 00:05:58,825 We always start 196 00:05:58,825 --> 00:06:00,660 with the morning routine, so please 197 00:06:00,660 --> 00:06:02,795 feel free to share with us what you do. 198 00:06:02,795 --> 00:06:03,896 And also it's helpful. 199 00:06:03,896 --> 00:06:04,597 You kind of say like 200 00:06:04,597 --> 00:06:06,632 what time you get up, what like really? 201 00:06:06,666 --> 00:06:09,102 Maybe the weekend versus when your kids are going to school 202 00:06:09,102 --> 00:06:10,336 or any thoughts you have 203 00:06:10,636 --> 00:06:11,838 on morning routine. 204 00:06:12,438 --> 00:06:13,840 So many people want to have 205 00:06:13,840 --> 00:06:15,041 a morning routine, 206 00:06:15,375 --> 00:06:16,409 I think, as you know, 207 00:06:16,409 --> 00:06:17,744 and then they don't really. 208 00:06:17,744 --> 00:06:19,779 And so this is kind of 209 00:06:20,279 --> 00:06:21,381 hopefully sparking 210 00:06:21,381 --> 00:06:22,582 inspiration for people 211 00:06:22,582 --> 00:06:23,783 to say like, okay, 212 00:06:24,117 --> 00:06:25,818 I can do, I can do this too. 213 00:06:26,052 --> 00:06:27,153 This is my favorite thing 214 00:06:27,153 --> 00:06:28,354 is to ask people, 215 00:06:28,621 --> 00:06:29,689 what is your routine? 216 00:06:30,890 --> 00:06:32,325 So, okay, 217 00:06:33,292 --> 00:06:34,127 I have two young 218 00:06:34,127 --> 00:06:35,328 children, so I have 219 00:06:35,361 --> 00:06:37,430 my younger son is turning five tomorrow 220 00:06:37,430 --> 00:06:39,832 and I have a seven year old, so my morning 221 00:06:39,832 --> 00:06:42,235 routine is my early 222 00:06:42,235 --> 00:06:44,070 morning routine is focused on them. 223 00:06:44,070 --> 00:06:47,206 My sort of early mid-morning, not mid morning, 224 00:06:47,206 --> 00:06:48,007 but still early. 225 00:06:48,007 --> 00:06:49,475 I'm going to break it down time wise 226 00:06:49,709 --> 00:06:51,477 and then I go to work. So 227 00:06:52,678 --> 00:06:53,946 the biggest, 228 00:06:54,847 --> 00:06:56,816 most impactful change 229 00:06:56,816 --> 00:06:58,017 that I have made 230 00:06:58,351 --> 00:06:59,185 on my health 231 00:06:59,185 --> 00:07:01,921 in the last two years is I create 232 00:07:01,921 --> 00:07:03,189 something that I call a no 233 00:07:03,189 --> 00:07:04,390 phone zone. 234 00:07:04,590 --> 00:07:06,292 So I wake up every day 235 00:07:06,292 --> 00:07:08,761 at 6:40 before my children, 236 00:07:08,761 --> 00:07:10,563 who I wake up at seven because right now 237 00:07:10,563 --> 00:07:11,831 we live close to our school. 238 00:07:11,831 --> 00:07:13,032 Amazing. Yeah. 239 00:07:13,132 --> 00:07:15,635 And I have a no phone zone, 240 00:07:15,635 --> 00:07:18,304 so I do not look at my phone until my children 241 00:07:18,304 --> 00:07:19,505 leave for school. 242 00:07:19,539 --> 00:07:20,640 I used to wake up 243 00:07:20,640

--> 00:07:22,041 and look at my phone right away 244 00:07:22,041 --> 00:07:23,843 and even if I left my phone 245 00:07:23,843 --> 00:07:25,611 in my bedroom or behind, 246 00:07:25,611 --> 00:07:26,879 I would still be 247 00:07:26,879 --> 00:07:29,282 kind of ignited to start my workday. 248 00:07:29,282 --> 00:07:30,483 Or even if my sister or 249 00:07:30,483 --> 00:07:32,985 a friend texted me my mind was elsewhere 250 00:07:33,386 --> 00:07:34,754 and it left me feeling 251 00:07:34,754 --> 00:07:37,190 really scattered and thin as a parent. 252 00:07:37,490 --> 00:07:38,391 And so now, 253 00:07:38,391 --> 00:07:40,927 even though it's not that long, it's from 6:40 254 00:07:40,927 --> 00:07:42,695 until my children leave, which is around 255 00:07:42,695 --> 00:07:44,397 7:58 a.m.. 256 00:07:44,730 --> 00:07:45,531 No phone zone. 257 00:07:45,531 --> 00:07:46,833 I do not look at my phone, so 258 00:07:46,833 --> 00:07:48,201 I wake up a little bit early. 259 00:07:48,201 --> 00:07:50,069 I begin to prepare 260 00:07:50,069 --> 00:07:51,471 my children's breakfast. 261 00:07:51,471 --> 00:07:53,673 I prepare their lunch to take to school. 262 00:07:53,973 --> 00:07:55,741 Then I get my children up at seven 263 00:07:56,042 --> 00:07:58,177 and we have family time 264 00:07:58,177 --> 00:08:00,079 and it's not that much time. 265 00:08:00,079 --> 00:08:02,215 But because I'm not divided, 266 00:08:02,215 --> 00:08:03,716 I'm not looking elsewhere. 267 00:08:03,716 --> 00:08:05,451 It's quality with my children 268 00:08:05,451 --> 00:08:06,986 and they have my full attention. 269 00:08:06,986 --> 00:08:08,187 And I have to say, 270 00:08:08,221 --> 00:08:09,355 creating the no phone 271 00:08:09,355 --> 00:08:10,823 zone has made me feel 272 00:08:10,823 --> 00:08:12,225 so much more confident 273 00:08:12,225 --> 00:08:14,126 as a mom, because 274 00:08:14,760 --> 00:08:16,496 parenting is really hard when you're trying 275 00:08:16,496 --> 00:08:18,164 to do anything else so powerful. 276 00:08:18,164 --> 00:08:19,365 I'm always going to cry 277 00:08:19,765 --> 00:08:20,533 and, and 278 00:08:20,533 --> 00:08:22,468 and I almost said like, wow, this is. 279 00:08:22,468 --> 00:08:23,336 At first I was like, it's 280 00:08:23,336 --> 00:08:25,171 kind of pathetic that it's only two hours 281 00:08:25,171 --> 00:08:26,439 or an hour and a half without my phone, 282 00:08:26,439 --> 00:08:27,740 but it has such an impact 283 00:08:27,740 --> 00:08:29,408 and small humans 284 00:08:29,408 --> 00:08:30,810 actually don't know 285 00:08:30,910 --> 00:08:32,111 what time is. 286 00:08:32,311 --> 00:08:33,446 So they're experiencing 287 00:08:33,446 --> 00:08:34,680 the present moment, you know? 288 00:08:34,680 --> 00:08:37,383 So that's a powerful part of my morning routine. 289 00:08:37,383 --> 00:08:39,185 Then I get my children off to school 290 00:08:39,652 --> 00:08:40,987 and I oh, 291 00:08:40,987 --> 00:08:42,688 at that, sometime in the morning I'm 292 00:08:42,688 --> 00:08:45,291 drinking my water and I make a delicious coffee 293 00:08:45,291 --> 00:08:46,325 with homemade almond milk. 294 00:08:46,325 --> 00:08:46,893 I just like to, 295 00:08:47,827 --> 00:08:49,028 since I 296 00:08:49,195 --> 00:08:50,229 remember since the 297 00:08:50,229 --> 00:08:51,931 first beginning of our friendship. 298 00:08:51,931 --> 00:08:53,900 You love coffee, I love coffee. 299 00:08:53,900 --> 00:08:55,268 I'm not taking that away from that 300 00:08:56,168 --> 00:08:57,236 special moment. 301 00:08:57,236 --> 00:08:58,437 So, have 302 00:08:58,437 --> 00:08:59,839 and it's such a beautiful ritual. 303 00:08:59,839 --> 00:09:01,040 And then my children 304 00:09:01,040 --> 00:09:03,175 are off to school and I exercise, 305 00:09:03,342 --> 00:09:05,478 so I live very fortunate 306 00:09:05,811 --> 00:09:07,113 next to a reservoir. 307 00:09:07,113 --> 00:09:09,782 So I can run that loop or walk that loop 308 00:09:09,782 --> 00:09:10,983 or find some stairs. 309 00:09:11,250 --> 00:09:13,953 And I do that every morning 310 00:09:13,953 --> 00:09:15,254 before I sit down at my desk 311 00:09:15,254 --> 00:09:16,455 to sit with clients. 312 00:09:17,523 --> 00:09:18,891 And I always say mood 313 00:09:18,891 --> 00:09:20,092 follows action, 314 00:09:20,626 --> 00:09:21,894 which I've heard you talk 315 00:09:21,894 --> 00:09:23,663 about recently on podcasts, which is you 316 00:09:23,663 --> 00:09:25,064 actually have to do the thing 317 00:09:25,064 --> 00:09:26,432 to be in the mood to do it. 318 00:09:26,432 --> 00:09:27,900 You can't wait to be in the mood to do 319 00:09:28,067 --> 00:09:29,268 this, to get started. 320 00:09:29,769 --> 00:09:31,771 And then there's two other things that I do, 321 00:09:32,071 --> 00:09:33,739 throughout my morning, typically, once 322 00:09:33,739 --> 00:09:35,641 I'm at my desk, I'll have a green juice. 323 00:09:35,641 --> 00:09:36,876 I try to drink one 324 00:09:36,876 --> 00:09:39,312 liter of water by noon, and, 325 00:09:40,546 --> 00:09:41,280 and then 326 00:09:41,280 --> 00:09:42,648 the other two things that I do 327 00:09:42,648 --> 00:09:43,916 at my desk are 328 00:09:44,250 --> 00:09:45,751 I write down 329 00:09:46,252 --> 00:09:47,887 at some point over the course of the morning 330 00:09:47,887 --> 00:09:49,188 because my morning is quite tight 331 00:09:49,188 --> 00:09:50,723 because of that exercise chunk. 332 00:09:50,723 --> 00:09:52,491 So I sit down and I'm seeing my clients, 333 00:09:52,491 --> 00:09:54,760 but I have little buffers in between each session, 334 00:09:55,161 --> 00:09:58,397 and I just make a very brief list, like bullet 335 00:09:58,397 --> 00:09:59,899 points of four things 336 00:09:59,899 --> 00:10:01,100 that I'm grateful for. 337 00:10:01,200 --> 00:10:02,368 Note form, not 338 00:10:02,368 -->

00:10:03,636 elaborate journal entry, 339 00:10:03,636 --> 00:10:04,937 just for bullet points. 340 00:10:04,937 --> 00:10:06,872 And then I write 341 00:10:06,872 --> 00:10:08,941 for best case scenarios. 342 00:10:09,241 --> 00:10:11,744 So I am an anxious person, 343 00:10:11,744 --> 00:10:15,781 and I tend to imagine the worse. 344 00:10:16,182 --> 00:10:19,719 Or I get worried or anticipate 345 00:10:19,719 --> 00:10:22,088 things happening that are out of my control, 346 00:10:22,421 --> 00:10:24,423 and I have found it really helpful 347 00:10:24,690 --> 00:10:27,093 to write down the four best case scenario. 348 00:10:27,093 --> 00:10:28,260 So, for example, 349 00:10:28,327 --> 00:10:29,595 we lost my children's 350 00:10:29,595 --> 00:10:30,796 school to that, 351 00:10:31,063 --> 00:10:32,031 eating fire 352 00:10:32,031 --> 00:10:33,633 in California last year. 353 00:10:33,933 --> 00:10:35,201 And so for a long time, 354 00:10:35,201 --> 00:10:36,469 the best case scenario 355 00:10:36,469 --> 00:10:37,937 was that my children would 356 00:10:38,137 --> 00:10:39,538 their school would find 357 00:10:39,538 --> 00:10:41,040 a great location, you know, 358 00:10:41,040 --> 00:10:42,508 so I just write for best case 359 00:10:42,508 --> 00:10:44,176 scenarios and it helps me, 360 00:10:45,511 --> 00:10:46,846 attach to 361 00:10:47,446 --> 00:10:48,581 what's possible 362 00:10:48,581 --> 00:10:49,982 instead of what's probable. 363 00:10:50,249 --> 00:10:52,485 Also like when you were first talking, 364 00:10:52,485 --> 00:10:53,953 I, I like I said, 365 00:10:53,953 --> 00:10:55,521 I started crying because 366 00:10:56,222 --> 00:10:56,889 and I'm still like 367 00:10:56,889 --> 00:10:58,090 getting emotional. 368 00:10:58,491 --> 00:10:59,692 I think, 369 00:11:00,860 --> 00:11:01,661 like my nighttime 370 00:11:01,661 --> 00:11:03,963 routine I had this year, like, in the last six months, 371 00:11:03,963 --> 00:11:06,032 I stopped, I turned my phone off at 7:00 372 00:11:06,399 --> 00:11:08,434 So I was like a really big deal for me. 373 00:11:08,934 --> 00:11:10,936 But it hasn't really occurred to me till you 374 00:11:11,537 --> 00:11:13,139 have said what you just said, 375 00:11:13,406 --> 00:11:14,774 which is I do think 376 00:11:14,774 --> 00:11:16,575 also my children 377 00:11:16,575 --> 00:11:18,678 leave for school at 7:30, 378 00:11:18,978 --> 00:11:22,214 so I'm up with them at 5:45, but I think 379 00:11:22,214 --> 00:11:23,916 because there's four of them, it's just like a little bit, 380 00:11:23,916 --> 00:11:25,184 a little bit longer 381 00:11:25,451 --> 00:11:26,519 with the backpacks, 382 00:11:26,519 --> 00:11:28,688 the lunchboxes, the breakfast, whatever the dressing. 383 00:11:29,055 --> 00:11:31,290 But I was getting emotional 384 00:11:31,290 --> 00:11:33,826 because, like, I felt like I realized 385 00:11:33,826 --> 00:11:35,895 just right now that I should probably, 386 00:11:37,830 --> 00:11:39,331 do the same exact thing, 387 00:11:39,765 --> 00:11:40,966 like, I think 388 00:11:41,400 --> 00:11:43,969 I think I lose 15 or 20 minutes 389 00:11:43,969 --> 00:11:46,472 within that 5:45 a.m. 390 00:11:46,472 --> 00:11:48,541 to 7:30 window, at least 20 minutes. 391 00:11:48,541 --> 00:11:49,742 I'm losing 392 00:11:49,742 --> 00:11:50,543 because like you said, 393 00:11:50,543 --> 00:11:53,012 someone might be asking for something 394 00:11:53,012 --> 00:11:54,213 or need something. 395 00:11:54,513 --> 00:11:58,050 And it's is again, it's so wild 396 00:11:58,050 --> 00:12:00,086 because I really did it 397 00:12:00,086 --> 00:12:01,454 for the first time ever this year. 398 00:12:01,454 --> 00:12:02,722 My phone is off at seven 399 00:12:02,722 --> 00:12:04,457 and it's my life got so much better. 400 00:12:05,491 --> 00:12:06,225 Like my life 401 00:12:06,225 --> 00:12:08,160 got crazy, so much better because I felt like 402 00:12:08,160 --> 00:12:11,263 my body can calm down before I need to sleep. 403 00:12:11,263 --> 00:12:12,865 Like I'm still cleaning the table, 404 00:12:12,865 --> 00:12:15,367 doing chores, vacuuming, you know, cleaning up 405 00:12:15,367 --> 00:12:16,569 the kitchen at that time, 406 00:12:17,503 --> 00:12:18,637 making tea. 407 00:12:18,637 --> 00:12:19,839 But like, there's no phone. 408 00:12:19,839 --> 00:12:21,474 So I actually feel 409 00:12:21,807 --> 00:12:23,743 like I had like a free time. 410 00:12:24,043 --> 00:12:25,177 And then so when you were saying 411 00:12:25,177 --> 00:12:26,612 that your kids probably 412 00:12:26,612 --> 00:12:27,813 also feel like 413 00:12:27,880 --> 00:12:28,914 they really have 414 00:12:28,914 --> 00:12:30,483 this quality moment with you, 415 00:12:30,983 --> 00:12:33,219 I think I could totally do that too, 416 00:12:33,452 --> 00:12:35,621 because I feel like whoever needs me, my kids 417 00:12:35,621 --> 00:12:37,289 go go to school at 7:30, 418 00:12:37,590 --> 00:12:39,525 it can wait till. Yeah. 419 00:12:39,525 --> 00:12:41,827 And so that really touched my heart. 420 00:12:41,861 --> 00:12:43,929 I wasn't expecting it when you said that. 421 00:12:45,264 --> 00:12:46,465 And then 422 00:12:47,133 --> 00:12:48,400 I haven't heard. 423 00:12:48,400 --> 00:12:50,035 I've heard, like, journaling what 424 00:12:50,035 --> 00:12:51,303 I'm grateful for, 425 00:12:51,570 --> 00:12:52,905 but I haven't heard someone 426 00:12:52,905 --> 00:12:54,206 say maybe, like, best case 427 00:12:54,206 --> 00:12:55,474 scenario, write 428 00:12:55,474 --> 00:12:56,675 down, like, things that could, 429 00:12:56,675 --> 00:12:58,010 I call it going in 430 00:12:58,010 --> 00:12:59,545 in your favor. Yes. 431 00:12:59,545 --> 00:13:01,747 So that's very inspiring as well. 432 00:13:01,747 --> 00:13:04,283 And I think that I'm not saying 433 00:13:04,283 --> 00:13:06,452 that your

anxiety is trauma, 434 00:13:06,585 --> 00:13:07,920 but I want to say it 435 00:13:07,920 --> 00:13:09,121 for all the other parents 436 00:13:09,121 --> 00:13:10,556 who also have anxiety. 437 00:13:10,956 --> 00:13:12,992 I read something recently 438 00:13:12,992 --> 00:13:14,593 that said people who, 439 00:13:15,294 --> 00:13:16,862 lean towards anxiety 440 00:13:16,862 --> 00:13:18,297 or run anxious, it's kind of 441 00:13:18,297 --> 00:13:20,566 sometimes like stored trauma in the body 442 00:13:20,566 --> 00:13:22,868 and it's kind of resurfacing, coming out. 443 00:13:22,868 --> 00:13:24,837 You could even be like detoxing it out, 444 00:13:25,171 --> 00:13:26,572 you know, as you're growing. 445 00:13:26,872 --> 00:13:30,910 So I think that people will resonate with you 446 00:13:31,243 --> 00:13:32,778 where if they're already 447 00:13:32,778 --> 00:13:34,046 doing a gratitude journal, 448 00:13:34,280 --> 00:13:35,481 they could write down 449 00:13:35,748 --> 00:13:36,782 three things that would go 450 00:13:36,782 --> 00:13:37,950 in their favor. 451 00:13:38,350 --> 00:13:41,020 Like, I can think of three things right now. 452 00:13:41,020 --> 00:13:43,622 I have like a small physical injury that causes me 453 00:13:43,622 --> 00:13:45,124 a lot of muscle pain 454 00:13:45,491 --> 00:13:47,126 and like, it would really feel good 455 00:13:47,593 --> 00:13:48,828 if I wrote down that, like, 456 00:13:49,562 --> 00:13:50,896 I'm already healing it 457 00:13:50,896 --> 00:13:52,832 and it's going to be better by next week. 458 00:13:52,832 --> 00:13:54,466 Oh, you know, like I think that 459 00:13:54,466 --> 00:13:55,901 that is very powerful 460 00:13:55,901 --> 00:13:57,403 because I worry, 461 00:13:57,770 --> 00:13:59,038 oh, what if my like, pain 462 00:13:59,038 --> 00:14:00,606 gets worse or my muscle of course. 463 00:14:00,606 --> 00:14:00,806 Yeah. 464 00:14:00,806 --> 00:14:03,709 That's of course that's so natural. 465 00:14:04,076 --> 00:14:06,879 I even was thinking because first 466 00:14:06,879 --> 00:14:08,781 I just want to acknowledge that for 467 00:14:08,781 --> 00:14:10,983 children is not just a little bit 468 00:14:10,983 --> 00:14:12,484 more hectic in the morning, it's 469 00:14:12,985 --> 00:14:14,587 way more hectic than 470 00:14:14,587 --> 00:14:16,188 the morning that I'm facing. 471 00:14:17,790 --> 00:14:19,725 But I do really 472 00:14:19,725 --> 00:14:21,293 want to emphasize that 473 00:14:22,461 --> 00:14:24,263 doing this no phone zone thing. 474 00:14:24,263 --> 00:14:26,498 I just I'm going to do it like you already got me. 475 00:14:26,498 --> 00:14:27,700 I will, I promise you. 476 00:14:27,833 --> 00:14:29,268 I do not say this lightly. 477 00:14:29,535 --> 00:14:30,903 That's why I actually started 478 00:14:30,903 --> 00:14:33,706 to cry twice in the podcast, because you said it. 479 00:14:33,706 --> 00:14:35,507 And I was like, oh, that's genius. 480 00:14:35,841 --> 00:14:37,176 And it's so genius. 481 00:14:37,309 --> 00:14:38,844 It's no, no, it's going to change everything 482 00:14:38,844 --> 00:14:40,579 for me and for everyone, honestly. 483 00:14:40,579 --> 00:14:41,814 Because, listen, the truth is, 484 00:14:41,814 --> 00:14:43,582 is that we live in a day and age 485 00:14:43,582 --> 00:14:46,185 where if I picked up my phone at three, 486 00:14:46,218 --> 00:14:47,453 someone's accessing you, 487 00:14:47,486 --> 00:14:48,687 I could be working. 488 00:14:49,054 --> 00:14:50,289 There's work to do, right? 489 00:14:50,289 --> 00:14:52,791 And that means that this level 490 00:14:52,791 --> 00:14:54,827 of time and space management 491 00:14:55,160 --> 00:14:58,230 and this level of self-care, because what we're describing 492 00:14:58,230 --> 00:14:59,765 is a regulated nervous system 493 00:14:59,765 --> 00:15:02,201 where we're not constantly in demand 494 00:15:02,201 --> 00:15:04,703 and being pulled in directions 495 00:15:04,703 --> 00:15:07,139 that are not tactful, like, 496 00:15:07,273 --> 00:15:09,575 you know, this is all this is an amazing thing. 497 00:15:09,575 --> 00:15:11,911 I mean, this level of self-care is a discipline. 498 00:15:12,077 --> 00:15:13,612 It's not a luxury. 499 00:15:13,612 --> 00:15:15,114 It's not an indulgence. 500 00:15:15,114 --> 00:15:17,850 It's about resourcing ourselves. 501 00:15:17,850 --> 00:15:20,486 So this small pocket of it's 502 00:15:20,486 --> 00:15:21,754 very old fashioned time 503 00:15:21,754 --> 00:15:22,988 where literally 504 00:15:22,988 --> 00:15:24,924 you could sweep your kitchen 505 00:15:25,324 --> 00:15:26,792 but still be regulating 506 00:15:26,792 --> 00:15:28,560 your nervous system and feeling grounded. 507 00:15:28,560 --> 00:15:29,461 It's so powerful. 508 00:15:29,461 --> 00:15:31,063 I recommend that this is, you know, 509 00:15:31,063 --> 00:15:32,264 you and I, 510 00:15:32,498 --> 00:15:33,432 we've been working 511 00:15:33,432 --> 00:15:34,633 in health for so long. 512 00:15:34,934 --> 00:15:36,802 I have a lot of information 513 00:15:36,802 --> 00:15:38,270 and all of us now 514 00:15:38,270 --> 00:15:39,605 with social media 515 00:15:39,605 --> 00:15:41,073 and and the interest 516 00:15:41,073 --> 00:15:42,274 in health and wellness 517 00:15:42,274 --> 00:15:43,542 have a lot of information. 518 00:15:44,576 --> 00:15:45,644 This is one of the most 519 00:15:45,644 --> 00:15:46,845 powerful, impactful things 520 00:15:46,845 --> 00:15:48,213 anyone can do beyond salad, 521 00:15:48,213 --> 00:15:49,715 beyond water, beyond exercise. 522 00:15:49,715 --> 00:15:51,116 This is super powerful. 523 00:15:51,116 --> 00:15:53,652 So Joel is the incredible team member 524 00:15:53,652 --> 00:15:55,154 who is always filming our podcast. 525 00:15:55,154 --> 00:15:57,189 Have I cried on any of the podcast yet? 526 00:15:57,423 --> 00:15:58,590

No, I have not. 527 00:15:58,590 --> 00:16:01,293 So that is, incredible. 528 00:16:01,627 --> 00:16:02,161 Thank you. 529 00:16:02,161 --> 00:16:04,897 Well, also, we are hoping to also 530 00:16:04,897 --> 00:16:06,932 hear your nighttime routine. Yes. 531 00:16:06,932 --> 00:16:09,001 So I try in the evening 532 00:16:09,001 --> 00:16:10,936 to do another no phone zone. 533 00:16:10,936 --> 00:16:13,105 And that starts around 5:30 or 6:00 534 00:16:13,472 --> 00:16:15,841 and we do a family dinner at 6:00. 535 00:16:15,975 --> 00:16:18,210 So I have a couple hacks that I really believe in. 536 00:16:18,210 --> 00:16:19,445 If you have young children, 537 00:16:19,712 --> 00:16:24,116 which is a lot of people do dinner and then a bath, 538 00:16:24,450 --> 00:16:25,884 but I have found that 539 00:16:25,884 --> 00:16:27,486 having my children take a bath 540 00:16:27,486 --> 00:16:28,787 and then have dinner, can 541 00:16:28,787 --> 00:16:30,089 we can we love? 542 00:16:30,456 --> 00:16:31,790 We are really the same person 543 00:16:31,790 --> 00:16:33,158 because in our house 544 00:16:33,425 --> 00:16:34,626 we do the bath. 545 00:16:34,960 --> 00:16:38,030 All for starting at 5:30. Yes. 546 00:16:38,330 --> 00:16:39,898 5:15, 5:30. 547 00:16:39,898 --> 00:16:41,600 And everybody sits down at 6:00. 548 00:16:42,368 --> 00:16:43,802 Yes. So I back you. 549 00:16:43,802 --> 00:16:45,304 It's so amazing. 550 00:16:45,304 --> 00:16:46,205 For dinner. 551 00:16:46,205 --> 00:16:47,573 Bath before dinner. 552 00:16:47,606 --> 00:16:48,474 Yeah. Riot. 553 00:16:48,474 --> 00:16:49,942 It'll change your life also, 554 00:16:49,942 --> 00:16:52,811 because if you're working parent and you can't get back 555 00:16:52,945 --> 00:16:54,413 like someone might be, 556 00:16:54,413 --> 00:16:55,981 I have a, I have a babysitter 557 00:16:55,981 --> 00:16:57,483 who helps me give my kids a bath. 558 00:16:57,850 --> 00:16:59,351 And then we do a family dinner, 559 00:16:59,351 --> 00:17:01,153 which I also recommend. 560 00:17:01,153 --> 00:17:04,056 It's chaotic, but I used to, you know, Polly 561 00:17:04,056 --> 00:17:05,624 and I, when we had really little children, 562 00:17:05,891 --> 00:17:06,992 we would give them dinner 563 00:17:06,992 --> 00:17:08,293 and then we would make our dinner. 564 00:17:08,293 --> 00:17:09,028 And then you're just. 565 00:17:09,028 --> 00:17:10,262 I feel like it's midnight 566 00:17:10,496 --> 00:17:11,897 and the truth is, 567 00:17:11,897 --> 00:17:13,098 we have a chaotic, 568 00:17:13,098 --> 00:17:14,867 great family dinner together. 569 00:17:14,867 --> 00:17:17,436 We're done eating by 6:45 ish. 570 00:17:17,836 --> 00:17:19,838 Start the bedtime negotiation 571 00:17:19,838 --> 00:17:21,140 process at seven. 572 00:17:21,140 --> 00:17:22,975 That goes on probably longer in my house 573 00:17:22,975 --> 00:17:24,243 than yours with four kids. 574 00:17:25,177 --> 00:17:26,378 Because they're 575 00:17:26,445 --> 00:17:27,780 very good negotiators. 576 00:17:28,881 --> 00:17:30,149 And then, honestly, 577 00:17:30,149 --> 00:17:33,352 I just want to get into bed 578 00:17:33,685 --> 00:17:34,887 at, like, 8:30. 579 00:17:34,887 --> 00:17:36,622 I have a tea. 580 00:17:37,389 --> 00:17:39,391 Read connect with Polly. 581 00:17:39,558 --> 00:17:41,760 Maybe we like to watch a show 582 00:17:41,994 --> 00:17:43,462 and just sort of unwind. 583 00:17:43,462 --> 00:17:45,431 And Polly and I also do something 584 00:17:45,431 --> 00:17:46,331 now once a week, which is. 585 00:17:46,331 --> 00:17:47,466 We go once a week. 586 00:17:47,466 --> 00:17:48,667 We take an evening 587 00:17:48,667 --> 00:17:51,203 where we go to yoga together for an hour, 588 00:17:51,203 --> 00:17:52,471 and then we get a cup of soup 589 00:17:52,471 --> 00:17:53,972 and air one, you know, that's amazing. 590 00:17:53,972 --> 00:17:55,674 I feel like you probably sleep 591 00:17:55,674 --> 00:17:56,875 really well that night. 592 00:17:56,975 --> 00:17:58,911 I only did yoga like three times. 593 00:17:58,911 --> 00:18:01,013 Like last September in my whole life. 594 00:18:01,013 --> 00:18:02,915 But I distinctly 595 00:18:02,915 --> 00:18:04,183 remember sleeping 596 00:18:04,349 --> 00:18:05,551 very, very well because I. 597 00:18:05,551 --> 00:18:07,386 Yeah, I think that's also the nervous system 598 00:18:07,386 --> 00:18:08,587 calms down. 599 00:18:08,654 --> 00:18:09,822 Yeah. That's so fun. 600 00:18:09,822 --> 00:18:11,023 Yeah. It's really no good. 601 00:18:11,156 --> 00:18:12,224 And the air one soup 602 00:18:12,224 --> 00:18:12,758 because we 603 00:18:12,758 --> 00:18:15,260 wanted to have a date night, but we honestly didn't 604 00:18:15,260 --> 00:18:17,429 want it to cost $300. 605 00:18:17,996 --> 00:18:20,232 And we both are getting kind of stiff. 606 00:18:20,232 --> 00:18:21,166 Yeah. 607 00:18:21,166 --> 00:18:21,800 So we're like 608 00:18:21,800 --> 00:18:23,068 let's do something together. 609 00:18:23,068 --> 00:18:23,702 That's. 610 00:18:23,702 --> 00:18:25,003 And it's kind of cute to take, 611 00:18:25,003 --> 00:18:26,638 you know, go with your partner. 612 00:18:26,672 --> 00:18:28,407 Do you guys hold hands at the end? 613 00:18:28,407 --> 00:18:28,874 Sometimes. 614 00:18:28,874 --> 00:18:30,709 Like, sometimes we touch each other 615 00:18:30,709 --> 00:18:32,211 gently throughout the class. 616 00:18:32,211 --> 00:18:33,412 Yeah, yeah. 617 00:18:34,613 --> 00:18:35,080 Okay. 618 00:18:35,080 --> 00:18:37,583 So would you also say, 619 00:18:38,417 --> 00:18:38,784 before 620 00:18:38,784 --> 00:18:40,252 we move on to kind of like you 621 00:18:40,252 --> 00:18:43,455 sharing more about your doing well subscription 622 00:18:43,455 --> 00:18:46,091 and your annual or biannual. 623 00:18:46,425 --> 00:18:47,126 Yeah. No. 624 00:18:47,126 -->

00:18:48,794 What would it be called by yearly? 625 00:18:49,161 --> 00:18:51,296 I always get these wrong every twice a year. 626 00:18:51,330 --> 00:18:52,164 Yeah, twice a year. 627 00:18:52,164 --> 00:18:53,198 Sounds great. 628 00:18:53,198 --> 00:18:54,733 Good twice a year. Groups. 629 00:18:54,733 --> 00:18:56,135 And also you're one on ones 630 00:18:56,135 --> 00:18:57,336 are the subscription 631 00:18:57,469 --> 00:18:58,770 when people come, 632 00:18:59,538 --> 00:19:00,339 wouldn't you agree 633 00:19:00,339 --> 00:19:01,707 that a lot of people really don't 634 00:19:01,707 --> 00:19:02,908 have, 635 00:19:03,208 --> 00:19:04,710 a, a consistent 636 00:19:04,710 --> 00:19:05,911 morning routine like they, 637 00:19:05,911 --> 00:19:07,212 they sort of know what it is, 638 00:19:07,212 --> 00:19:08,680 but they're not doing it every day. 639 00:19:08,981 --> 00:19:10,449 And when you're helping them. 640 00:19:10,482 --> 00:19:11,850 Yeah, just speak a little bit about 641 00:19:11,850 --> 00:19:14,086 like something that you've found 642 00:19:14,086 --> 00:19:15,921 through people working through their routines. 643 00:19:15,921 --> 00:19:19,024 And then anything you would like us to know about doing. 644 00:19:19,024 --> 00:19:20,893 Well. Yeah. Well, 645 00:19:21,927 --> 00:19:24,596 I think what happens is 646 00:19:25,397 --> 00:19:25,998 what I love 647 00:19:25,998 --> 00:19:28,133 about your approach in your work 648 00:19:28,133 --> 00:19:29,501 and in your way of life 649 00:19:29,501 --> 00:19:32,171 is how you break the day down, 650 00:19:32,171 --> 00:19:33,405 how you break the hours 651 00:19:33,405 --> 00:19:35,574 down, how you look at a year, how you look at a month, 652 00:19:35,574 --> 00:19:36,975 how you look at a week, how you look at a day 653 00:19:36,975 --> 00:19:38,177 and how you look at a moment. 654 00:19:38,510 --> 00:19:41,280 And I find that people are, 655 00:19:42,581 --> 00:19:44,249 easily discouraged 656 00:19:44,249 --> 00:19:45,817 when they can't get a whole day right, 657 00:19:46,084 --> 00:19:48,253 or they can't get a whole week right, or they can't 658 00:19:48,253 --> 00:19:49,488 get a diet, 659 00:19:49,488 --> 00:19:50,923 you know, quote unquote, right. 660 00:19:51,356 --> 00:19:53,125 And what I really emphasize 661 00:19:53,125 --> 00:19:55,561 is small actions 662 00:19:55,827 --> 00:19:57,196 and small actions 663 00:19:57,196 --> 00:19:58,630 that over time, 664 00:19:58,630 --> 00:19:59,932 have a big impact. 665 00:20:00,165 --> 00:20:02,568 And and if you think about your morning, 666 00:20:02,568 --> 00:20:03,902 it's a third of your day. 667 00:20:03,902 --> 00:20:06,772 So if you can get a few 668 00:20:06,772 --> 00:20:08,707 things locked into the morning 669 00:20:09,374 --> 00:20:12,945 that has such an impact over time. 670 00:20:12,945 --> 00:20:14,880 Right. And so, 671 00:20:16,215 --> 00:20:17,316 I work with people 672 00:20:17,316 --> 00:20:19,017 really to take a look 673 00:20:19,017 --> 00:20:21,620 at what their day looks like and how can we 674 00:20:21,620 --> 00:20:22,988 make these small adjustments 675 00:20:22,988 --> 00:20:24,256 so that they feel 676 00:20:24,289 --> 00:20:26,491 more capable and more accomplished? 677 00:20:27,125 --> 00:20:28,894 And then really help people, 678 00:20:29,728 --> 00:20:30,963 understand that we're hard 679 00:20:30,963 --> 00:20:32,164 wired for novelty. 680 00:20:32,164 --> 00:20:34,032 And so it's very difficult 681 00:20:34,032 --> 00:20:35,300 to not want 682 00:20:35,300 --> 00:20:38,003 to purchase something or 683 00:20:38,303 --> 00:20:39,805 do something drastic 684 00:20:39,805 --> 00:20:41,406 or intense for their health. 685 00:20:41,406 --> 00:20:42,941 It's way more boring 686 00:20:42,941 --> 00:20:44,476 to drink your water, 687 00:20:44,643 --> 00:20:45,711 go to bed and wake up 688 00:20:45,711 --> 00:20:47,012 at the same time every day. 689 00:20:47,279 --> 00:20:47,913 Oh my goodness. 690 00:20:47,913 --> 00:20:49,214 Get a little bit of sunshine 691 00:20:49,214 --> 00:20:50,916 directly into your eyeballs. 692 00:20:51,984 --> 00:20:52,484 You know, 693 00:20:52,484 --> 00:20:54,886 all the little things that I work pair 694 00:20:54,886 --> 00:20:57,422 one meal a day with leafy greens like this, 695 00:20:57,422 --> 00:20:58,590 these kinds of actions. 696 00:20:58,590 --> 00:20:59,958 So I really help people build 697 00:20:59,958 --> 00:21:02,160 these doable actions into their life. 698 00:21:02,160 --> 00:21:03,996 But when I'm working with someone one on one, 699 00:21:04,263 --> 00:21:06,064 we're really refining 700 00:21:06,064 --> 00:21:07,332 and customizing, 701 00:21:08,000 --> 00:21:08,767 our routine 702 00:21:08,767 --> 00:21:12,137 to support their lifestyle, their circumstances, 703 00:21:12,137 --> 00:21:13,705 their preferences, their health history. 704 00:21:13,705 --> 00:21:14,906 So it's very custom. 705 00:21:14,940 --> 00:21:16,141 And then, 706 00:21:16,708 --> 00:21:18,176 the membership is a little bit 707 00:21:18,176 --> 00:21:19,778 more broad 708 00:21:19,778 --> 00:21:21,680 but interesting topics too. 709 00:21:21,747 --> 00:21:22,247 Yeah. 710 00:21:22,247 --> 00:21:23,982 And the membership, one of my favorite things 711 00:21:23,982 --> 00:21:25,350 about it is once a month 712 00:21:25,784 --> 00:21:27,519 and I do a cooking demo, 713 00:21:27,519 --> 00:21:29,454 and we really show people 714 00:21:29,454 --> 00:21:31,156 the food that we cook and eat at home. 715 00:21:31,156 --> 00:21:32,491 And it's all less 716 00:21:32,491 --> 00:21:34,159 than ten minutes and so beautiful. 717 00:21:34,159 --> 00:21:36,261 Mostly three ingredients, usually so, 718 00:21:38,163 --> 00:21:39,598 and I think that's kind of 719 00:21:40,565 --> 00:21:42,234 what I'm all about with doing 720 00:21:42,234 -->

00:21:43,735 well is just making 721 00:21:43,735 --> 00:21:45,737 this more approachable and 722 00:21:46,838 --> 00:21:48,040 really, 723 00:21:48,774 --> 00:21:50,842 I'm really I believe that health 724 00:21:50,842 --> 00:21:52,210 is living with ease, 725 00:21:52,411 --> 00:21:53,445 you know, feeling 726 00:21:53,445 --> 00:21:54,880 more ease in our experience. 727 00:21:54,880 --> 00:21:57,783 And so it really does help to have routines in place, 728 00:21:58,050 --> 00:21:59,284 because I know you speak to the 729 00:21:59,318 --> 00:22:00,485 so often 730 00:22:00,485 --> 00:22:02,187 people get confused and think a 731 00:22:02,220 --> 00:22:04,022 that a routine is like from when you wake up 732 00:22:04,022 --> 00:22:05,023 until when you go to bed. 733 00:22:05,023 --> 00:22:07,326 It can be a few things 734 00:22:07,326 --> 00:22:08,527 throughout the day. 735 00:22:09,394 --> 00:22:10,996 Because having those things 736 00:22:10,996 --> 00:22:12,698 in place really illuminate 737 00:22:12,731 --> 00:22:15,067 and allow us to be more fluid 738 00:22:15,067 --> 00:22:16,335 and more spontaneous 739 00:22:16,335 --> 00:22:17,569 where we have 740 00:22:17,569 --> 00:22:19,204 the space to do so, right? 741 00:22:20,005 --> 00:22:20,205 Yeah. 742 00:22:20,205 --> 00:22:22,474 It's like this structure creates freedom, right? 743 00:22:22,474 --> 00:22:23,742 Everyone wants freedom 744 00:22:24,042 --> 00:22:25,711 to do all the things that they love, 745 00:22:26,244 --> 00:22:27,512 but they have to have a couple 746 00:22:27,512 --> 00:22:29,081 anchors, couple structures. 747 00:22:29,081 --> 00:22:30,782 Like, I like that you highlighted. 748 00:22:30,782 --> 00:22:32,084 It doesn't have to be from the mommy wake 749 00:22:32,084 --> 00:22:33,518 up to the mommy, your kids go to school, or 750 00:22:33,518 --> 00:22:34,953 the moment kids are at school, 751 00:22:34,953 --> 00:22:36,121 to the mommy you go to work. 752 00:22:36,121 --> 00:22:37,289 It can just be things 753 00:22:37,289 --> 00:22:39,091 throughout the 24 hour period. 754 00:22:39,691 --> 00:22:40,926 And I really want 755 00:22:40,926 --> 00:22:42,227 to highlight what you said 756 00:22:42,227 --> 00:22:44,763 about successful things 757 00:22:44,763 --> 00:22:46,732 that can compound. Yes. 758 00:22:47,299 --> 00:22:48,233 If people were 759 00:22:48,233 --> 00:22:49,801 just able to focus on their sleep 760 00:22:49,801 --> 00:22:52,270 patterns, they might not need, you know, 761 00:22:52,270 --> 00:22:53,805 x, x amount of beauty 762 00:22:53,805 --> 00:22:55,140 creams, you know, so 763 00:22:55,507 --> 00:22:57,776 I'm not saying anything bad about the beauty creams. 764 00:22:57,776 --> 00:22:58,977 I'm just saying, like, 765 00:22:59,444 --> 00:23:03,281 there are things that we can do that are easier 766 00:23:03,281 --> 00:23:06,118 and to blur that will really help 767 00:23:06,118 --> 00:23:07,953 our blood work, help our body, 768 00:23:07,953 --> 00:23:09,121 help our mental health. 769 00:23:09,321 --> 00:23:10,422 And then from there 770 00:23:10,422 --> 00:23:12,891 we can build extra extras that usually 771 00:23:13,058 --> 00:23:15,293 you have to go to go to get a service done 772 00:23:15,293 --> 00:23:16,495 or you have to pay for it. 773 00:23:16,495 --> 00:23:17,896 It might not be in your budget. 774 00:23:18,563 --> 00:23:19,598 Yeah, I think that 775 00:23:19,598 --> 00:23:20,799 that's something 776 00:23:21,133 --> 00:23:22,401 the whole Meredith Organics 777 00:23:22,401 --> 00:23:24,469 team always talks about is and again, 778 00:23:24,469 --> 00:23:25,670 there is nothing wrong 779 00:23:25,670 --> 00:23:26,905 with Elite Wellness. 780 00:23:27,205 --> 00:23:29,074 But I always say to like mer with organics, look, 781 00:23:29,074 --> 00:23:30,942 I want to help people have health 782 00:23:30,942 --> 00:23:32,210 education, have tools 783 00:23:32,210 --> 00:23:33,578 that are accessible 784 00:23:33,578 --> 00:23:36,114 within their home unit 785 00:23:36,114 --> 00:23:37,682 that they're not, you know, 786 00:23:39,251 --> 00:23:40,352 might not fit the budget, 787 00:23:40,352 --> 00:23:42,721 might not have time to go do those things, 788 00:23:42,888 --> 00:23:45,190 kind of figure out what do I have the budget for? 789 00:23:45,190 --> 00:23:46,658 What do I have the time for 790 00:23:47,492 --> 00:23:48,260 that it creates 791 00:23:48,260 --> 00:23:49,594 less stress, not more. 792 00:23:49,728 --> 00:23:51,229 And first start there. 793 00:23:51,229 --> 00:23:53,131 Yeah, get all of those things right. 794 00:23:53,131 --> 00:23:54,633 Get all of those things buttoned up 795 00:23:54,633 --> 00:23:55,801 and then, 796 00:23:56,001 --> 00:23:56,635 branch out 797 00:23:56,635 --> 00:23:59,037 to other more exciting potentially, 798 00:23:59,037 --> 00:24:00,238 like you said. 799 00:24:00,305 --> 00:24:00,672 Yeah. 800 00:24:00,672 --> 00:24:02,941 And everything builds. Right. 801 00:24:02,941 --> 00:24:04,242 And and these things, 802 00:24:04,242 --> 00:24:05,444 like, I feel like you've 803 00:24:05,577 --> 00:24:07,412 said this to me, brick by brick, 804 00:24:07,412 --> 00:24:09,281 you know, one decision at a time. 805 00:24:09,514 --> 00:24:10,515 And that's another thing 806 00:24:10,515 --> 00:24:12,684 I would love to say, which is, 807 00:24:14,553 --> 00:24:15,720 you know, 808 00:24:15,720 --> 00:24:16,388 an advanced 809 00:24:16,388 --> 00:24:19,157 practitioner is not perfect all the time 810 00:24:19,157 --> 00:24:20,358 and doesn't get the routine 811 00:24:20,358 --> 00:24:21,693 right every day. 812 00:24:21,693 --> 00:24:23,462 But an advanced practitioner 813 00:24:23,462 --> 00:24:25,630 is able to return to the routine 814 00:24:25,997 --> 00:24:27,766 and return gently, 815 00:24:27,766 --> 00:24:29,334 returns swiftly, and, 816

00:24:29,334 --> 00:24:30,769 I hope, return with a little bit 817 00:24:30,769 --> 00:24:33,405 of a sense of humor or like a game mentality. 818 00:24:33,772 --> 00:24:35,774 And a morning routine is so beautiful 819 00:24:35,807 --> 00:24:37,642 because it's something 820 00:24:37,642 --> 00:24:39,211 that's quite easy to return to, 821 00:24:39,211 --> 00:24:42,180 because each morning is a new beginning. 822 00:24:42,180 --> 00:24:43,915 And so we can think, okay, well, 823 00:24:43,915 --> 00:24:45,116 the day might have, 824 00:24:45,116 --> 00:24:47,018 you know, unraveled a little bit. 825 00:24:47,018 --> 00:24:48,687 We all get a little less focused, 826 00:24:48,687 --> 00:24:49,955 a little more tired, 827 00:24:49,955 --> 00:24:51,990 maybe irritable towards the end of the day. 828 00:24:52,290 --> 00:24:53,492 But we have tomorrow 829 00:24:53,492 --> 00:24:54,993 to return to the routine. 830 00:24:54,993 --> 00:24:57,395 And I think that beautiful well, having a routine, 831 00:24:57,395 --> 00:24:59,431 you have to have one to return, right. 832 00:24:59,431 --> 00:25:01,233 So these little things, 833 00:25:02,334 --> 00:25:03,535 makes such a difference. 834 00:25:03,902 --> 00:25:07,572 I also because that was very beautiful, what you just said. 835 00:25:07,572 --> 00:25:09,608 So I wanted to say that 836 00:25:09,608 --> 00:25:10,976 I also found 837 00:25:11,343 --> 00:25:12,611 that when people are going through really 838 00:25:13,178 --> 00:25:14,980 tough, challenging times 839 00:25:15,180 --> 00:25:16,181 where they feel like 840 00:25:16,181 --> 00:25:17,415 they're not going to make it, 841 00:25:18,316 --> 00:25:20,018 that is like also an anchor, 842 00:25:20,418 --> 00:25:21,753 like, okay, like I feel like 843 00:25:22,387 --> 00:25:23,588 potentially, 844 00:25:23,622 --> 00:25:24,589 again, different challenges 845 00:25:24,589 --> 00:25:25,790 that everyone goes through. 846 00:25:26,057 --> 00:25:28,860 They can go back to the routine, okay, whatever. 847 00:25:28,860 --> 00:25:32,397 I don't want to do all five things, but can I do 1 or 2 848 00:25:32,664 --> 00:25:33,632 and make sure my kids 849 00:25:33,632 --> 00:25:34,900 get to school safely 850 00:25:34,900 --> 00:25:36,701 or I get to work, whatever, 851 00:25:37,035 --> 00:25:37,969 at on time? 852 00:25:37,969 --> 00:25:40,238 But yeah, to return, 853 00:25:40,238 --> 00:25:41,907 I think that's very beautiful. 854 00:25:41,907 --> 00:25:43,041 Very important 855 00:25:43,041 --> 00:25:44,743 to have a morning, a nighttime routine 856 00:25:44,743 --> 00:25:45,944 that you can return to 857 00:25:45,944 --> 00:25:47,913 and you have free will to do, 858 00:25:47,946 --> 00:25:49,147 you know, whatever you want 859 00:25:49,247 --> 00:25:50,882 within that, 860 00:25:50,882 --> 00:25:52,183 that list that you've created 861 00:25:52,183 --> 00:25:53,385 for yourself. 862 00:25:53,652 --> 00:25:54,853 I

was hoping 863 00:25:54,853 --> 00:25:57,489 before we end the podcast for a minute or two, 864 00:25:57,522 --> 00:26:01,159 you could share with us just about your beautiful boys. 865 00:26:01,159 --> 00:26:02,928 And like any words 866 00:26:02,928 --> 00:26:04,129 of encouragement 867 00:26:04,329 --> 00:26:07,065 for not just parents who are listening, 868 00:26:07,065 --> 00:26:08,800 but we also have single 869 00:26:08,800 --> 00:26:10,201 dads, single moms, 870 00:26:10,368 --> 00:26:12,671 we have foster foster mothers, 871 00:26:12,904 --> 00:26:14,272 we have teachers, 872 00:26:14,739 --> 00:26:16,775 mentors, we have caregivers. 873 00:26:16,775 --> 00:26:18,476 So some people don't have children, 874 00:26:18,476 --> 00:26:20,579 but they are taking care of their elderly parents. 875 00:26:20,579 --> 00:26:22,080 They're responsible for their pets. 876 00:26:22,414 --> 00:26:23,381 So like anything 877 00:26:23,381 --> 00:26:25,450 you want to say, just send an encouragement 878 00:26:25,450 --> 00:26:27,152 wave for people so they feel they 879 00:26:27,152 --> 00:26:28,520 are not alone. Yes. 880 00:26:29,521 --> 00:26:30,455 That you would like to share 881 00:26:30,455 --> 00:26:31,690 throughout your own journey 882 00:26:31,690 --> 00:26:32,891 or the journey of 883 00:26:32,958 --> 00:26:34,025 being the mom to two 884 00:26:34,025 --> 00:26:35,226 beautiful boys? 885 00:26:35,427 --> 00:26:36,628 Well, 886 00:26:37,896 --> 00:26:39,097 I'll share 887 00:26:39,130 --> 00:26:42,601 perhaps something that I'm working on, which is, 888 00:26:43,535 --> 00:26:45,604 because I'm quite, 889 00:26:46,204 --> 00:26:48,039 you know, I'm routine oriented, 890 00:26:48,039 --> 00:26:50,909 and I also am very punctual. 891 00:26:50,909 --> 00:26:54,045 And I have a little bit of, good. 892 00:26:54,145 --> 00:26:55,380 Well, my husband would say I'm 893 00:26:55,380 --> 00:26:56,748 a little bit of a goody goody. 894 00:26:57,649 --> 00:26:58,717 And so something 895 00:26:58,717 --> 00:27:00,352 I'm working on with my children 896 00:27:00,352 --> 00:27:01,653 is not rushing them, 897 00:27:02,187 --> 00:27:03,722 and I'm not great at it 898 00:27:04,289 --> 00:27:05,991 because I'm always like, we got to go, we got to go. 899 00:27:06,024 --> 00:27:08,393 We got to be on time, you know? And, 900 00:27:09,761 --> 00:27:13,732 and just being aware 901 00:27:13,732 --> 00:27:17,102 of rushing and, 902 00:27:17,969 --> 00:27:21,640 and allowing my intention 903 00:27:21,640 --> 00:27:22,907 to not rush them as much 904 00:27:22,907 --> 00:27:24,476 to also help me slow down 905 00:27:24,843 --> 00:27:26,177 and be in the moment 906 00:27:26,177 --> 00:27:28,647 more and notice this goes back a little bit 907 00:27:28,647 --> 00:27:29,881 to what we were talking about before. 908 00:27:29,881 --> 00:27:31,149 Best case scenario. 909 00:27:33,451 --> 00:27:34,686 It's really 910 00:27:34,686 --> 00:27:36,187 easy for us to notice 911 00:27:36,187 --> 00:27:37,522 what's uncomfortable 912 00:27:37,522 --> 00:27:38,790 or discomfort 913 00:27:38,790 --> 00:27:40,959 or not going our way, and 914 00:27:40,959 --> 00:27:42,827 I actually have to ask myself 915 00:27:42,827 --> 00:27:44,262 to notice what feels good. 916 00:27:44,696 --> 00:27:45,897 And so sometimes when I'm 917 00:27:45,897 --> 00:27:47,432 sitting with my child, 918 00:27:47,632 --> 00:27:49,034 I have to remind myself, 919 00:27:49,401 --> 00:27:51,169 oh, this feels so good. 920 00:27:51,736 --> 00:27:52,771 I'm just going to stay 921 00:27:52,771 --> 00:27:55,607 in this moment extra and not rush 922 00:27:55,607 --> 00:27:57,442 to get to the playdate, or not rush 923 00:27:57,442 --> 00:27:58,810 to get the dinner on the table 924 00:27:58,810 --> 00:28:01,379 and just be in this moment, 925 00:28:03,248 --> 00:28:05,183 with my child, who's so good at that, right? 926 00:28:05,183 --> 00:28:06,751 Who's so good at being in the present moment. 927 00:28:06,751 --> 00:28:09,087 So I don't know if that's 928 00:28:09,087 --> 00:28:10,422 encouraging to anyone. 929 00:28:10,422 --> 00:28:11,823 I think that was probably 930 00:28:11,823 --> 00:28:13,358 one of the best things you can say 931 00:28:13,858 --> 00:28:16,094 because, stress 932 00:28:16,094 --> 00:28:17,395 or rushing creates 933 00:28:17,395 --> 00:28:19,330 just like so much havoc 934 00:28:19,330 --> 00:28:21,232 on the nervous system and the cortisol. 935 00:28:21,232 --> 00:28:22,801 And people don't feel good 936 00:28:22,801 --> 00:28:24,002 when they're rushing 937 00:28:24,102 --> 00:28:25,103 and we're all rushing. 938 00:28:25,103 --> 00:28:27,305 Feels good like no one feels good even around. 939 00:28:27,305 --> 00:28:28,573 Like we're all rushing. Yeah. 940 00:28:28,606 --> 00:28:30,275 And we're also coming out less. 941 00:28:30,275 --> 00:28:31,376 Yeah. Incredible. 942 00:28:31,376 --> 00:28:32,577 I think that that was 943 00:28:32,844 --> 00:28:34,212 the most perfect thing that 944 00:28:34,412 --> 00:28:36,581 probably a lot of people would say, like, that is so true. 945 00:28:36,581 --> 00:28:39,150 Like, let me drop into the present moment. 946 00:28:39,150 --> 00:28:40,218 Let me see. Okay. 947 00:28:40,218 --> 00:28:41,686 This feels really good. 948 00:28:41,986 --> 00:28:43,188 And kind of just like slowing 949 00:28:43,188 --> 00:28:45,023 slow down slowing down. Yeah. 950 00:28:45,023 --> 00:28:46,991 Slowing down. And it's it's it's 951 00:28:46,991 --> 00:28:48,293 so counterintuitive 952 00:28:48,293 --> 00:28:49,494 and it's so radical. 953 00:28:49,894 --> 00:28:51,296 It's so radical in this day 954 00:28:51,296 --> 00:28:53,364 and age to even to slow down 955 00:28:53,698 --> 00:28:54,566 how much our children 956 00:28:54,566 --> 00:28:56,601 are exposed to or rushing them 957 00:28:56,601 --> 00:28:59,070 to out of childhood, you know. 958 00:28:59,070 --> 00:29:00,572 So any opportunity 959 00:29:00,572 --> 00:29:03,475 I feel like to move more slowly. 960 00:29:04,809 --> 00:29:06,144 It's very radical. 961 00:29:06,511 --> 00:29:07,011 Yeah. 962 00:29:07,011 --> 00:29:08,213 I love it so much. 963 00:29:08,613 --> 00:29:09,814 So thank you so much 964 00:29:09,814 --> 00:29:11,116 for coming on the podcast. 965 00:29:11,116 --> 00:29:12,317 Daphne and again, 966 00:29:12,484 --> 00:29:13,685 everyone, please 967 00:29:13,685 --> 00:29:15,253 check out Doing Well 968 00:29:15,520 --> 00:29:17,522 and Doing Well subscription 969 00:29:17,522 --> 00:29:20,091 or the one on one programs with you personally 970 00:29:20,091 --> 00:29:22,794 or the twice a year group. 971 00:29:22,794 --> 00:29:23,695 The group. Yeah. 972 00:29:23,695 --> 00:29:24,996 So thank you so much Daphne. 973 00:29:24,996 --> 00:29:25,497 Oh my gosh. 974 00:29:25,497 --> 00:29:26,765 Love you a pleasure I love you. 975 00:29:26,765 --> 00:29:29,534 Thank you for having me. Yay!