1 00:00:00,640 --> 00:00:04,440 Recently, I got an eviction notice pinned to my door of my apartment. I'm 2 00:00:04,440 --> 00:00:08,080 serious. I'm not making this up. I paid my rent eventually 3 00:00:08,720 --> 00:00:12,400 and it wasn't. I didn't want to pay my rent, but new management company 4 00:00:12,400 --> 00:00:16,040 and things got lost in the shuffle. And anyway, 5 00:00:16,040 --> 00:00:19,720 if you want to check out that story, listen to the previous episode. But the 6 00:00:19,720 --> 00:00:23,520 thing that impressed me about it is I didn't. I didn't hide the fact that 7 00:00:23,520 --> 00:00:26,400 I went through this experience. I felt a lot of shame for a couple hours, 8 00:00:26,890 --> 00:00:29,370 a mistake. I've lived there seven and a half years. I've paid my rent every 9 00:00:29,370 --> 00:00:33,050 time. But this happened and I was kind of embarrassed. 10 00:00:33,290 --> 00:00:36,330 But one of the reasons that I was able to go ahead and talk about 11 00:00:36,330 --> 00:00:40,050 it and not get stuck in shame after having this experience, not a big 12 00:00:40,050 --> 00:00:43,730 deal, although I didn't want to get kicked out of my freaking home, is, 13 00:00:43,730 --> 00:00:47,570 is that I have some practices in place that help 14 00:00:47,570 --> 00:00:48,490 me to stay grate. 15 00:01:00,070 --> 00:01:03,830 And that's what we're going to talk about today is a practice called the Daily 16 00:01:03,830 --> 00:01:07,670 Action Worksheet that will help you stay grounded in adversity and help you stay 17 00:01:07,670 --> 00:01:11,110 focused on the good stuff in your life. So welcome to the Decide youe Legacy 18 00:01:11,110 --> 00:01:14,670 podcast. Today's episode is on using the 19 00:01:14,670 --> 00:01:18,390 Daily Action Worksheet. Three keys that will help you 20 00:01:18,710 --> 00:01:21,590 to make this a habit. And you're going to want to do this. So by 21 00:01:21,590 --> 00:01:24,470 the end of this episode, you're going to want to make this a daily habit. 22 00:01:25,210 --> 00:01:28,650 I guarantee it. Because you're going to see so much benefit 23 00:01:28,810 --> 00:01:32,290 from engaging in a habit that keeps you focused on the good stuff in your 24 00:01:32,290 --> 00:01:35,970 life. Big time progress is made 25 00:01:35,970 --> 00:01:39,370 as we channel our energy towards our opportunities. Not the obstacles, 26 00:01:40,170 --> 00:01:43,290 the benefits and the gains, not the gap. 27 00:01:43,530 --> 00:01:47,050 Okay, so by then you're going to grasp this and understand how to use it. 28 00:01:47,770 --> 00:01:51,050 I want to talk about a fear I faced recently because nothing is more important 29 00:01:51,290 --> 00:01:54,850 to your mental health than facing your fears. And nothing is more damaging than playing 30 00:01:54,850 --> 00:01:58,150 it safe. I. I had a hard conversation with 31 00:01:59,590 --> 00:02:03,390 an employee and it was good and was positive. And I learned. I 32 00:02:03,390 --> 00:02:07,150 have had multiple hard conversations recently because I 33 00:02:07,150 --> 00:02:10,830 love reminding myself that the quality of my life is directly connected 34 00:02:10,830 --> 00:02:14,230 to my willingness to have difficult conversations 35 00:02:14,550 --> 00:02:17,030 where I could be rejected, judged, laughed at, 36 00:02:18,470 --> 00:02:22,320 cast aside. Cast me aside. Okay, so I've had 37 00:02:22,320 --> 00:02:25,600 some. I want to challenge you to do the same. So I'm your host. My 38 00:02:25,600 --> 00:02:29,240 name is Adam Gragg and I've been a family therapist for 39 00:02:29,320 --> 00:02:33,000 over 25 years. I'm a Legacy Coach founded Decide youe Legacy 40 00:02:33,000 --> 00:02:36,360 in 2012. My purpose in life is to help people 41 00:02:36,680 --> 00:02:40,400 and organizations live with courage that connects to your 42 00:02:40,400 --> 00:02:44,080 mental health, that connects to having practices in your life like this 43 00:02:44,080 --> 00:02:47,560 Daily Action Worksheet. My struggle with this 44 00:02:47,880 --> 00:02:51,610 is like everybody's struggle with starting a new habit of gratitude 45 00:02:51,610 --> 00:02:55,370 in your life. It's kind of cliche. It's something your grandma would tell you 46 00:02:55,370 --> 00:02:59,010 after she pulls her teeth out. Get it? So. But it's 47 00:02:59,010 --> 00:03:02,850 true. And simple stuff is so needed in this world. 48 00:03:03,090 --> 00:03:06,610 The simple things are what keep us grounded in this 49 00:03:06,610 --> 00:03:10,170 complex world. And you can go to this. And in the hardest times of my 50 00:03:10,170 --> 00:03:13,770 life, I could still take hope in the fact that I could grasp 51 00:03:13,770 --> 00:03:17,210 onto some good things in my future in the darkest days. And I've had some 52 00:03:17,210 --> 00:03:20,810 very dark days. Just ask my buddies. I've had some very dark 53 00:03:20,810 --> 00:03:24,650 days. I've always been able to grasp onto some kind of hope that it could 54 00:03:24,650 --> 00:03:27,650 be better in the future. I'm going to give you that hope, some of the 55 00:03:27,650 --> 00:03:31,410 hope that I have today. So I asked my team today what makes 56 00:03:31,410 --> 00:03:34,769 it difficult to start a new habit of gratitude in your life like this Daily 57 00:03:34,769 --> 00:03:38,370 Action worksheet. And everybody on my team is trained to train our new clients and 58 00:03:38,370 --> 00:03:42,210 our prospective clients and the businesses we work with on using this worksheet. 59 00:03:42,210 --> 00:03:46,020 This is where we start. We. In fact, if somebody can't do this 60 00:03:46,020 --> 00:03:49,060 worksheet consistently for a week, they're not going to get. 61 00:03:50,020 --> 00:03:53,500 They're not going to be able to benefit from what we're teaching at Decide youe 62 00:03:53,500 --> 00:03:56,820 Legacy with Living With Courage. They're not going to be able to grasp it. 63 00:03:57,460 --> 00:04:01,300 Some of the things I heard from my team is the tendency to procrastinate gets 64 00:04:01,300 --> 00:04:04,580 in the way because we don't want to start something and then fail ourselves. 65 00:04:04,980 --> 00:04:08,700 And we want to live in excuses. We make excuses like we don't 66 00:04:08,700 --> 00:04:11,460 have time. It just takes you. And it will take you just 10 minutes a 67 00:04:11,460 --> 00:04:15,030 day, 5 minutes in the morning and 5 minutes in the afternoon as you make 68 00:04:15,030 --> 00:04:18,710 this a daily practice. People don't want to grasp the truth. 69 00:04:18,950 --> 00:04:22,590 So Kelsey on my team, she says she just makes 70 00:04:22,590 --> 00:04:26,430 excuses to forget how beneficial it is for her. Come 71 00:04:26,430 --> 00:04:30,270 on, Kelsey. You know, so it's going to take some energy. It 72 00:04:30,270 --> 00:04:33,990 takes. The pain people experience when starting a 73 00:04:33,990 --> 00:04:37,630 gratitude practice is pretty extensive at first because they're 74 00:04:37,630 --> 00:04:41,150 letting go of those worries that give them a sense of safety. I know that 75 00:04:41,150 --> 00:04:44,620 pride doesn't make sense for you, but we're used to thinking in a certain way. 76 00:04:44,620 --> 00:04:48,100 Keeping it, thinking it will keep us safe. So if I look at all the 77 00:04:48,100 --> 00:04:51,860 bad things, I'm going to be prepared for those bad things happening. And so we 78 00:04:51,860 --> 00:04:55,180 zero in on those things, on what could go bad 79 00:04:56,220 --> 00:04:59,980 and we forget what could go right. We're letting go 80 00:04:59,980 --> 00:05:03,580 of a safety blanket by choosing to be grateful. The worksheet. 81 00:05:04,300 --> 00:05:08,100 And you can hit the link right now to Shatterproof Yourself Light. You 82 00:05:08,100 --> 00:05:11,460 get access in the bonus section to a video that goes over this worksheet in 83 00:05:11,460 --> 00:05:15,170 depth. This is free. Share it with your friends, use it with your family, use 84 00:05:15,170 --> 00:05:18,690 it with your team. Watch that video. Download the PDF of the worksheet. You can 85 00:05:18,690 --> 00:05:22,490 fill it out on your laptop or your iPad or even your phone and 86 00:05:22,650 --> 00:05:26,330 it'll guide you. You fill out one for each week as 87 00:05:26,330 --> 00:05:30,090 you go and I'll share with you what's on that briefly so you 88 00:05:30,090 --> 00:05:33,730 can have that in mind. But that's seven. That's Shatterproof Yourself Light. Seven 89 00:05:33,730 --> 00:05:35,970 small steps to a giant leap in your mental health. Just hit the link to 90 00:05:35,970 --> 00:05:39,680 download it and go through it. And the first part of that 91 00:05:39,680 --> 00:05:43,440 worksheet is you list the good stuff that happened yesterday. So what 92 00:05:43,440 --> 00:05:47,240 happened good that occurred in my life yesterday. So you think about that in the 93 00:05:47,240 --> 00:05:50,800 morning and then what am I excited about during the day ahead? You share some 94 00:05:50,800 --> 00:05:54,520 items. I'm going to go over a Daily Action worksheet that I have completed 95 00:05:54,520 --> 00:05:57,320 at the end of this episode, so you get a real example at the end. 96 00:05:58,360 --> 00:06:02,080 And I'll also share with you that I wasn't evicted, by the way. So good. 97 00:06:02,080 --> 00:06:05,010 I have a place to live and a bed to sleep in. Cool. Great stuff. 98 00:06:05,010 --> 00:06:08,570 So I don't want to leave. And the second part of the Daily Action worksheet 99 00:06:08,570 --> 00:06:12,210 are, well, the things that are exciting today. And then the third part of that 100 00:06:12,210 --> 00:06:15,850 in the morning is what you're going to focus on today. Your key areas of 101 00:06:15,850 --> 00:06:19,090 focus that are going to give you the biggest wins during that day. 102 00:06:19,650 --> 00:06:22,130 So you know if you do these three things, you're going to be able to 103 00:06:22,130 --> 00:06:25,010 look at the end of the day and say it was a successful day. Write 104 00:06:25,010 --> 00:06:28,850 that down. Then at the end of the day, you have this Life Tree. That's 105 00:06:28,850 --> 00:06:32,130 the Decide youe Legacy logo. It stands for seven different life areas. 106 00:06:32,210 --> 00:06:35,870 Spiritual, family, health, intellectual, social and fun, 107 00:06:36,270 --> 00:06:39,990 career and financial. And you're going to shade one of those 108 00:06:39,990 --> 00:06:43,790 leaves in once you have invested 15 minutes of 109 00:06:43,790 --> 00:06:47,630 your time in that specific life area of the Life Tree. I do this 110 00:06:47,630 --> 00:06:50,590 at 8 o' clock at night. Sometimes I do it at the end, at the 111 00:06:50,590 --> 00:06:54,390 beginning of the next day, because I'm not perfect. Make it a seven. We're not 112 00:06:54,390 --> 00:06:58,190 talking perfection here. Then after you shade those areas of the life tree, 113 00:06:58,190 --> 00:07:01,720 you're writing down your three biggest wins during the day. What 114 00:07:01,720 --> 00:07:05,040 happened that you'd say that was a success? I grew here. I learned some things. 115 00:07:05,280 --> 00:07:08,760 Even though it was painful at the time. Emotions aren't facts. I learned and I 116 00:07:08,760 --> 00:07:12,400 grew. And then what you believe are going to be your three 117 00:07:12,400 --> 00:07:16,200 successes tomorrow, put that down on paper, type it in your 118 00:07:16,200 --> 00:07:20,000 phone, type it on the worksheet, the PDF. Do that for seven days in a 119 00:07:20,000 --> 00:07:23,040 row. It's going to impact your life. It's going to show you patterns, areas of 120 00:07:23,040 --> 00:07:26,720 your life, of those seven life areas where you may be neglecting 121 00:07:26,720 --> 00:07:30,480 things. But first, key for you to actually be able to engage this 122 00:07:30,560 --> 00:07:34,400 worksheet is to grasp that it's not about perfection. That's a 123 00:07:34,400 --> 00:07:38,200 huge obstacle that we have. We overthink it. We tell ourselves 124 00:07:38,200 --> 00:07:41,640 we didn't fill it out right or good enough or we missed a day. And 125 00:07:41,640 --> 00:07:43,840 I can't do it now because I missed a day. And it won't be a 126 00:07:43,840 --> 00:07:47,440 complete week. Go back and complete that day, even if it's two days 127 00:07:47,440 --> 00:07:51,280 later. Go back. It'll challenge your thinking. You can remember what happened that 128 00:07:51,280 --> 00:07:54,810 was good in your life from three days ago. I promise you the inner 129 00:07:54,810 --> 00:07:58,570 roommate's gonna tell you you can't, but you can. Psychologically. We know 130 00:07:58,650 --> 00:08:01,850 that most people, 99% of people can go back 131 00:08:02,250 --> 00:08:05,850 even if you have dementia. That's short term memory. Your long term memory 132 00:08:06,090 --> 00:08:09,050 is often much better than your short term memory. 133 00:08:10,010 --> 00:08:13,610 Don't overthink it. Don't make it complicated. This is why it's 134 00:08:13,610 --> 00:08:17,370 intimidating people. You see this complicated worksheet? It looks that way, but it's a really 135 00:08:17,370 --> 00:08:21,100 beautiful worksheet. Thanks to Lloyd, my 136 00:08:21,260 --> 00:08:25,020 guy on the team who does really great worksheets. He's a whiz at that. So 137 00:08:25,020 --> 00:08:28,540 I'm very grateful for my team and what they do. It's a great 138 00:08:28,540 --> 00:08:31,180 worksheet. Download it, check it out, but be 139 00:08:32,060 --> 00:08:34,780 willing to let go of that perfectionism, because 140 00:08:35,180 --> 00:08:38,740 perfectionism causes procrastination. I've never seen a 141 00:08:38,740 --> 00:08:42,580 perfectionist who is not also a procrastinator. If I 142 00:08:42,580 --> 00:08:45,740 can't do it perfectly, I'm not going to do it at all. Living in the 143 00:08:45,740 --> 00:08:48,350 middle is where life is best lived. That is where 144 00:08:49,550 --> 00:08:53,270 relationships are formed. That is where spontaneity occurs. You can 145 00:08:53,270 --> 00:08:57,030 do so much in 15 minutes, including this daily 146 00:08:57,030 --> 00:09:00,830 action worksheet. So the second key to making this a 147 00:09:00,830 --> 00:09:04,350 new habit in your life is to be committed to decide. The word 148 00:09:04,350 --> 00:09:08,150 decide means so much to me. It's purposefully 149 00:09:08,150 --> 00:09:11,070 chosen as a word in the name of 150 00:09:11,870 --> 00:09:15,680 our business. Decide means to relinquish other 151 00:09:15,680 --> 00:09:19,520 options. It means to look and say, this is a good thing and those are 152 00:09:19,520 --> 00:09:22,840 not the best things for me. Good is the enemy of the best. 153 00:09:23,320 --> 00:09:25,960 This Daily Action worksheet is a great thing for you. 154 00:09:27,080 --> 00:09:30,520 This means you're giving up the option to quit. So you have 155 00:09:30,680 --> 00:09:34,400 situations in your life. You can reflect on where you've made a commitment to a 156 00:09:34,400 --> 00:09:38,080 workout, to a diet, to a relationship, to a new habit, to 157 00:09:38,080 --> 00:09:41,060 going to the doctor to get into bed on time, to getting up on time. 158 00:09:41,060 --> 00:09:44,700 Reflect on those times when you made those commitments and I can almost guarantee 159 00:09:44,700 --> 00:09:48,420 you, you will be empowered. And remember that you can make a commitment even 160 00:09:48,420 --> 00:09:52,220 to something like this Daily Action worksheet. You can choose to do things 161 00:09:52,220 --> 00:09:55,380 that are good for you and make those a part of your life. And if 162 00:09:55,380 --> 00:09:59,100 you reflect on that thinking about how you felt, then it'll energize you to 163 00:09:59,100 --> 00:10:02,940 engage in an activity like this today. It's great to set a goal and 164 00:10:02,940 --> 00:10:06,340 then reflect on how you're going to feel when you achieve it. It'll motivate you 165 00:10:06,870 --> 00:10:10,590 to go through the exercise and the pain, because pain is the 166 00:10:10,590 --> 00:10:14,270 price of freedom to get to that place where you've achieved that goal. This 167 00:10:14,270 --> 00:10:17,990 is the same thing. This is an entry point, as I said, 168 00:10:18,550 --> 00:10:22,350 to working with decide your legacy. This worksheet is so foundational. If you 169 00:10:22,350 --> 00:10:25,670 can't do this, I don't think coaching will help you 170 00:10:25,990 --> 00:10:29,750 because you're not willing to make a commitment to your own investment in yourself. 171 00:10:30,070 --> 00:10:33,670 You don't have to do it perfectly. But to grasp the fact that something like 172 00:10:33,670 --> 00:10:37,480 this, there's other forms of a gratitude practice. I just like this one 173 00:10:37,480 --> 00:10:40,040 because I understand it and I've been teaching it for decades. 174 00:10:41,800 --> 00:10:45,560 It's the one I know. Committing to something that you can follow through for 175 00:10:45,560 --> 00:10:49,040 yourself. Because coaching is a process of following through on 176 00:10:49,040 --> 00:10:52,640 commitments that you know will benefit you, even if you don't feel like they will 177 00:10:52,640 --> 00:10:56,320 benefit you. Challenge clients, challenge prospects, challenge people. 178 00:10:56,320 --> 00:11:00,000 When I speak to engage in this type of action. So the 179 00:11:00,000 --> 00:11:03,430 third key, and I'll just share a success story. Actually, 180 00:11:04,310 --> 00:11:07,590 somebody that I know and I know very well 181 00:11:07,830 --> 00:11:11,590 drug their feet for a long time and had a lot of excuses on 182 00:11:11,590 --> 00:11:15,190 why they wouldn't engage in the Daily Action Worksheet. I Already do something like this. 183 00:11:15,430 --> 00:11:19,190 I've already made it a practice. But they have made it a practice in various 184 00:11:19,190 --> 00:11:22,550 forms throughout their life. But one thing they had not done 185 00:11:22,870 --> 00:11:26,630 is committed to doing it consistently every day. They committed to 186 00:11:26,630 --> 00:11:30,350 doing it consistently every day. And they noticed that they were neglecting one 187 00:11:30,350 --> 00:11:33,890 part of their life and that was the social and fun area area. They made 188 00:11:33,890 --> 00:11:37,610 it an intention, intentional commitment to shading in that 189 00:11:37,610 --> 00:11:41,290 social and fun goal area. And they started to block out chunks of time where 190 00:11:41,290 --> 00:11:45,130 they spent 15 minutes at the end of the day texting and calling friends and 191 00:11:45,130 --> 00:11:48,929 planning things with friends for the weekend. They noticed 192 00:11:48,929 --> 00:11:52,370 the difference that made in their lifestyle and their weekends. They started to get excited 193 00:11:52,370 --> 00:11:55,650 about. They started to see that they had good things planned and that 194 00:11:55,650 --> 00:11:59,060 anticipatory excitement made the rest of their week more 195 00:11:59,060 --> 00:12:02,820 enjoyable. And they ended up shading in that social and 196 00:12:02,820 --> 00:12:06,460 fun area of their life tree on their daily action worksheet consistently 197 00:12:06,460 --> 00:12:10,140 for the next month. Noticed that it was that it was impacting the other 198 00:12:10,140 --> 00:12:13,820 parts of their life tree. It was making it easier for them to shade 199 00:12:13,820 --> 00:12:17,180 in the area of health because they were starting to exercise and go on walks 200 00:12:17,180 --> 00:12:20,940 with friends. It made it easier for them to shade in the spiritual area because 201 00:12:20,940 --> 00:12:24,060 they were engaging relationships with friends where they were talking about 202 00:12:24,850 --> 00:12:28,690 spiritual type things. It made it easier for them to shade in 203 00:12:28,770 --> 00:12:32,570 the career area because they were engaging in social and fun activities 204 00:12:32,570 --> 00:12:36,330 which were leading to career opportunities for them. They were more excited about 205 00:12:36,330 --> 00:12:40,050 shading in that area as well. That's what happens. That's why this is so 206 00:12:40,050 --> 00:12:43,730 foundational for you. So check it out. So the third key to 207 00:12:43,730 --> 00:12:47,250 making the daily action worksheet a part of your life, a lifestyle 208 00:12:47,250 --> 00:12:51,090 habit, is to remember that a very key psychological 209 00:12:51,090 --> 00:12:54,860 principle that what you put your attention to in 210 00:12:54,860 --> 00:12:58,180 your life grows, that you have neural 211 00:12:58,420 --> 00:13:02,260 pathways, connections of neurons that form based on what you 212 00:13:02,260 --> 00:13:06,060 focus on the most. Neuroplasticity basically means that 213 00:13:06,060 --> 00:13:09,780 you can change those neural pathways through 214 00:13:09,780 --> 00:13:13,500 intentional habits of gratitude and focusing on your 215 00:13:13,500 --> 00:13:17,260 7x vision and focusing on your relationships that you have that are so 216 00:13:17,260 --> 00:13:20,860 positive and encouraging in your life and, and channeling energy into those 217 00:13:20,860 --> 00:13:24,660 things and making sure you invest in areas of your 218 00:13:24,660 --> 00:13:28,220 life which are gonna make positive neurons, neural networks, more 219 00:13:28,460 --> 00:13:32,100 accessible for you to form. And you can actually see this stuff in 220 00:13:32,100 --> 00:13:35,100 brain scans and imaging. We have high powered imaging 221 00:13:35,900 --> 00:13:39,580 that you can access and see stuff start to form. And basically 222 00:13:39,580 --> 00:13:43,420 what it is is that your brain channels in to what you're intentionally 223 00:13:43,420 --> 00:13:47,220 deciding to focus on. So you read a book, you do A gratitude list. You 224 00:13:47,220 --> 00:13:50,780 spend time with your friends sharing what you're grateful for, sharing what you're excited about. 225 00:13:50,780 --> 00:13:54,190 And it's going to start to form new neural pathways 226 00:13:54,990 --> 00:13:57,710 which starts to create even this 227 00:13:58,910 --> 00:14:02,750 cognitive bias that is positive, where you start recognizing the 228 00:14:02,750 --> 00:14:05,870 good stuff in your life and not the bad stuff. 229 00:14:06,990 --> 00:14:10,510 You're going to see the bad stuff when you're grateful. 230 00:14:10,510 --> 00:14:14,190 You're actually much more prepared to be able to handle the bad stuff in your 231 00:14:14,190 --> 00:14:17,790 life because you're accessing resources that you're not able to access 232 00:14:18,690 --> 00:14:22,210 when you're anxious in tunnel vision and seeing how to protect yourself 233 00:14:22,450 --> 00:14:26,290 and how to defend yourself. No, gratitude changes 234 00:14:26,290 --> 00:14:30,130 that. So what you, that key concept of recognizing that what I 235 00:14:30,130 --> 00:14:33,770 focus on grows is going to empower you to channel your focus 236 00:14:33,770 --> 00:14:37,610 towards what is good. And it's going to give you energy 237 00:14:37,610 --> 00:14:41,130 to realize that I have this power to channel my 238 00:14:41,130 --> 00:14:44,610 thinking. There are very few things in your life that you have control over. You 239 00:14:44,610 --> 00:14:47,930 don't have 100% control over your health. You have a great deal of influence on 240 00:14:47,930 --> 00:14:51,690 your health. You don't have 100% control over what other people do in 241 00:14:51,690 --> 00:14:55,290 your relationships, but you have a great deal of influence over how you approach 242 00:14:55,690 --> 00:14:59,490 relationships and your willingness to have courageous conversations. The 243 00:14:59,490 --> 00:15:03,050 thing you do have influence over is your actions, 244 00:15:03,450 --> 00:15:07,130 which means you do have influence over whether you, whether or not you 245 00:15:07,530 --> 00:15:11,050 choose to focus on the positives in your life. By completing the Daily Action 246 00:15:11,050 --> 00:15:14,700 Worksheet, you. You don't have 100% control over your thoughts. You have 247 00:15:14,700 --> 00:15:18,020 intrusive thoughts. Things trigger you, like a bearded man 248 00:15:18,260 --> 00:15:21,380 who reminds you of some abusive person in your past, or 249 00:15:21,780 --> 00:15:25,500 like some situation where somebody approaches you to 250 00:15:25,500 --> 00:15:28,620 ask questions, and in your mind you're thinking they're going to reject you or they're 251 00:15:28,620 --> 00:15:31,940 trying to sell something to you because you've been sold a lot of things in 252 00:15:31,940 --> 00:15:35,620 your life, and they're really just trying to encourage you. That's what happens with 253 00:15:35,620 --> 00:15:39,390 intrusive thoughts. But I will tell you this, the Daily Action worksheet, 254 00:15:39,470 --> 00:15:42,510 it makes intrusive thoughts less sticky. 255 00:15:43,310 --> 00:15:46,830 You start to get space from them and realize that they're not true much 256 00:15:46,830 --> 00:15:50,670 faster because you have a practice like this in your toolbox that you 257 00:15:50,670 --> 00:15:54,470 can access every morning, every afternoon, or even during the day, because 258 00:15:54,470 --> 00:15:58,270 you want to shade these areas as you go during the day. That's a great 259 00:15:58,750 --> 00:16:02,350 practice as well. So the 260 00:16:02,350 --> 00:16:06,020 challenge for me with something like this is, hey, 261 00:16:06,580 --> 00:16:09,940 if I don't do it for a full week, my perfectionism comes to play. 262 00:16:10,500 --> 00:16:14,020 And I wanted to share. Share my Daily Action worksheet. 263 00:16:14,100 --> 00:16:17,580 This is it reality for me. I'm just going to read it because I filled 264 00:16:17,580 --> 00:16:21,180 it out this morning. This is a Tuesday. So 265 00:16:21,180 --> 00:16:25,020 here, here's my positive, so really great meeting with a client. Potential 266 00:16:25,020 --> 00:16:28,340 new client company, business that's really exciting for me. Getting 267 00:16:28,580 --> 00:16:32,350 a payment that I've been waiting for. Going and 268 00:16:32,350 --> 00:16:35,590 giving my dog a bath was a real positive thing. He's trained to give me 269 00:16:35,590 --> 00:16:38,910 a bath. Meeting with some friends, meeting with the guy that 270 00:16:38,990 --> 00:16:42,750 produces my podcast. Yeah, he made this list, Troy. So excitement 271 00:16:42,750 --> 00:16:46,550 today. Focusing on growing, focusing 272 00:16:46,550 --> 00:16:50,030 on encouraging clients. I had things down there. Recording podcasts, having 273 00:16:50,030 --> 00:16:53,870 some organization I can do later today. Those are really 274 00:16:53,870 --> 00:16:57,560 positive, exciting things. Getting some exercise after work, eating a good meal, 275 00:16:57,800 --> 00:17:01,600 simple, basic things can go on there. Having a cup of coffee, you know, all 276 00:17:01,600 --> 00:17:04,600 these things can make the list. I got a Father's Day card early for my 277 00:17:04,600 --> 00:17:08,200 parents. And yes, I did open it already. I always do because I generally know 278 00:17:08,200 --> 00:17:10,760 they're gonna give me a gift card and I wanna see what it is. So 279 00:17:10,760 --> 00:17:14,080 thanks for the Starbucks gift card. Mom and dad appreciate that. So, and then I 280 00:17:14,080 --> 00:17:17,880 put down that on my today's Focus. Well, recording podcast. Great. 281 00:17:18,200 --> 00:17:22,000 And what have I shaded in on the tree areas? The spiritual I've put in 282 00:17:22,000 --> 00:17:24,440 the work area which most of you, if you work a job, you're gonna shade 283 00:17:24,440 --> 00:17:28,069 that in pretty easily. Intellectual development haven't done anything for health. 284 00:17:28,069 --> 00:17:31,469 I've gotten some social and fun and the wins I'm going to fill out later 285 00:17:31,469 --> 00:17:35,149 today. But my wins from yesterday was new 286 00:17:35,149 --> 00:17:38,629 work opportunities, a great client, progress on their 287 00:17:38,629 --> 00:17:42,429 marriage, getting well, some of the same wins so that it carries 288 00:17:42,429 --> 00:17:45,989 into the next day. The wins from yesterday becomes my positives, often 289 00:17:46,949 --> 00:17:50,029 become my positives the next day that I reflect on. So I start my day 290 00:17:50,029 --> 00:17:53,269 by just copying that and pasting it in the same Daily Action 291 00:17:53,269 --> 00:17:56,940 worksheet. So another opportunity that I had, dealing with the difficult 292 00:17:56,940 --> 00:18:00,300 conversation, that was a win. And then my successes 293 00:18:00,300 --> 00:18:03,700 yesterday were actually just 294 00:18:03,700 --> 00:18:07,420 client progress. Some things with getting more 295 00:18:07,420 --> 00:18:11,140 sleep, some summer activities 296 00:18:11,140 --> 00:18:14,900 that I have done some planning with, taking my daughter to college 297 00:18:14,900 --> 00:18:18,580 in Boston was a win. Getting that planned out and meeting with 298 00:18:18,580 --> 00:18:22,420 some family that live in Boston that I rarely see if I've never met 299 00:18:22,420 --> 00:18:25,590 them, in fact. But that was a win because I got some put some energy 300 00:18:25,590 --> 00:18:29,350 into that. So it's both personal and professional that go on this 301 00:18:29,350 --> 00:18:32,830 Daily Action worksheet as well. So if you've 302 00:18:33,310 --> 00:18:36,870 just in reviewing here basically what I want to the Daily Action 303 00:18:36,870 --> 00:18:40,310 Worksheet three keys to making this stick as a new habit. So remember, it's not 304 00:18:40,310 --> 00:18:43,870 about perfection. That's the first key. The second key is to be 305 00:18:43,870 --> 00:18:47,230 committed. You have the ability. Don't talk yourself out of it. Don't listen to that 306 00:18:47,230 --> 00:18:50,550 negativity. Third key is is what you focus on grows 307 00:18:50,710 --> 00:18:54,230 remembering. That will empower you. If you found this helpful, check out 308 00:18:54,230 --> 00:18:57,990 Shatterproof yourself lights 7 small steps to a giant leap in your 309 00:18:57,990 --> 00:19:01,670 mental health There's a worksheet. The bonus section again has this daily action 310 00:19:01,670 --> 00:19:04,310 worksheet. In a walkthrough video there's another 311 00:19:05,110 --> 00:19:08,910 whiteboard because in the full version I have worksheets and whiteboards that I've used with 312 00:19:08,910 --> 00:19:12,670 clients for 25 years. I give you a walkthrough video on that 313 00:19:12,670 --> 00:19:16,510 and some other content to help you understand it to make it stick. So 314 00:19:16,510 --> 00:19:20,260 shadowproof yourself light an abbreviated version than the 315 00:19:20,260 --> 00:19:23,580 full version you can purchase. Both of those links are going to be in the 316 00:19:23,580 --> 00:19:27,220 show notes today as well. So 317 00:19:27,380 --> 00:19:31,220 nothing will make my day more exciting and 318 00:19:31,220 --> 00:19:34,900 enjoyable than hearing from you on how you've taken action 319 00:19:35,460 --> 00:19:39,060 based on this content. Make a commitment to apply something 320 00:19:39,460 --> 00:19:43,300 from today and apply it today because 80% of 321 00:19:43,300 --> 00:19:46,980 changes is action, only 20% or less is 322 00:19:46,980 --> 00:19:49,700 insight. You gained insight from this content today. 323 00:19:50,580 --> 00:19:53,780 There is no positive change until you decide 324 00:19:54,180 --> 00:19:57,380 to change. Decide today because your legacy 325 00:19:57,540 --> 00:20:01,300 depends on it. To decide means 326 00:20:01,300 --> 00:20:04,900 that you're eliminating other options and your legacy is the 327 00:20:04,900 --> 00:20:08,660 impact your life has on other people. So by the way, with that eviction, 328 00:20:08,740 --> 00:20:12,560 I went in, I talked to management, got it cleared up. It was 329 00:20:12,560 --> 00:20:16,400 probably my fault because I didn't watch how things were coming out of my 330 00:20:16,400 --> 00:20:20,080 account anyway. I decided to pay the late fee 331 00:20:20,080 --> 00:20:23,840 without any kind of grumbling. But you know what? I was able 332 00:20:23,840 --> 00:20:27,560 to channel it towards gratitude quickly and I wasn't evicted and I didn't 333 00:20:27,560 --> 00:20:31,000 catastrophize it. So I'm kind of proud of myself as 334 00:20:31,240 --> 00:20:34,960 well. So do me a favor. One thing is take 335 00:20:34,960 --> 00:20:38,760 action today and then subscribe and follow me 336 00:20:39,300 --> 00:20:42,140 because I want to stay connected with you. I want to close the way I 337 00:20:42,140 --> 00:20:45,780 always do. Live today, your life 338 00:20:45,780 --> 00:20:49,580 today, the way you want to be remembered 10 years after you're 339 00:20:49,580 --> 00:20:53,340 gone. You decide your legacy, nobody else. I appreciate you 340 00:20:53,340 --> 00:20:54,980 greatly and I'll see you next time.