January 6, 2025 • 33 mins
Episode 9: The Mindset You Need to Accomplish Your Goals (Part 2 of the Goal Setting Series)
Key Takeaways:
- Breaking through the "I don't have time" mindset using 5-minute blocks
- How to turn chaos into motivation instead of roadblocks
- Simple strategies to make mindset shifts stick, even during busy days
- Practical ways to catch and reframe negative self-talk
Powerful Quotes: "Where there's a will, there's a way" "We get to take feelings, time, and tomorrow out of the equation"
Resources Mentioned:
- Book: Chasing Cupcakes by Elizabeth Benton
- Book: Atomic Habits by James Clear
- Free Guide: 5-Minute Stress Busters for Busy Moms
- Join our Facebook Community: Stress-Free Supermom Group
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey there, super mom.
Welcome back to part two of ourbusy mom's guide to actually
achieving your goals.
I'm so excited to have you here.
If you turned in last week,you'll remember, we talked about
the roadblocks busy moms facewhen setting goals.
I shared my story of how I usetiny pockets of time, just five
(00:21):
minutes here and there toachieve a huge goal of losing 30
pounds.
We talked about why big goalsoften feel impossible and how
breaking them down into tinysteps can change everything.
So if you haven't listened tothat episode yet, hit pause and
go back and check it out.
(00:42):
This episode will be here whenyou're ready to move on and I
promise it's worth it.
So today we're talking, takingit one step further, because
here's the thing.
Knowing how to use those fiveminute windows of time is only
part of the puzzle.
If your brain keeps chiming inwith, I don't feel like it, I
(01:05):
don't have time, or I'm just tootired, then all the tips and
tricks in the world won't help.
That's where today's episodecomes in.
We're diving into the mindsetshifts that will help you turn
those tiny pockets of time intomeaningful progress.
(01:28):
Now, if you're thinking, Deanna,I've tried this before and my
brain just doesn't cooperate.
I get it.
I hear you.
I have been there.
And I used to think that Ineeded the perfect conditions, a
quiet house, time for myself,the right motivation.
(01:48):
But what I've learned And what Iwant to share with you today is
that mindset is everything.
And here's the thing, a mindsetshift can happen in just five
minutes.
If you haven't picked a goalyet, no worries.
Pause this episode and take amoment to choose one.
(02:12):
Start small and simple.
But if you already have one inmind, it's time to get to work.
Now.
You might be thinking, yeah,right.
There's no way mindset can makethat big of a difference.
Believe me, I get it.
I used to think goals were justsomething you set out to do and
(02:35):
you just got them done.
But let me tell you, I havelearned that it takes far more
than just writing your goalsdown.
It takes commitment,determination, motivation and
mindset to really achieveanything worthwhile.
And once you have one of thosein place, the rest gets so much
(03:00):
easier.
It's like, I always tell myhusband where there's a will,
there's a way.
And today I'm here to help youfind that will that way and the
mindset that makes it allpossible.
Let's dive in.
Okay.
(03:22):
Before you dive into changingyour mindset, it's important to
look at where you are nowbecause understanding what's
holding you back is the firststep in breaking free.
You know, when I was working onmy goal of losing weight, my
mindset was not the best and itprevented me from achieving my
(03:47):
goal for a while.
A few years, I'll be honest, Ifelt so frustrated and felt like
it was impossible for me tocreate any sort of progress in
my goal.
My mindset would always turn to,I don't feel like it, I don't
(04:10):
have time, and I'm too tiredright now, I'll do it tomorrow.
And, That mindset stopped mefrom creating any real progress.
It kept me stuck in this hamsterwheel of, I have all these
(04:32):
goals.
These are the things I want todo.
These are the actions I'm goingto take.
I'm going to do this then.
I'm going to do this here.
and stopped me from actuallytaking action on those goals.
So I get the frustration ofwanting something so bad and not
(04:54):
feeling like you're able to evencomplete that goal.
I get the frustration.
I've been there for far too longand I am here to help you see
through that.
There are a ton of mindsetpodcasts out there, mindset
(05:19):
blogs, all kinds of mindsetthings.
And you could hear it from allkinds of people, but sometimes
maybe you just need to hear itfrom the right person.
I'm hoping that I'm your rightperson right now because this
mindset work is huge, huge.
(05:45):
So, but I want to get into whyour past patterns create this
mindset that prevents us fromachieving our goals.
Our past patterns, they createruts.
in our brain and those ruts arereally hard to get out of.
(06:10):
My favorite and first podcastthat I've ever listened to is
Primal Potential and shecreated, she made a book called
Chasing Cupcakes.
If you haven't read it, highlysuggest it.
But in the book she talks aboutruts.
(06:32):
And those ruts are patterns.
And when we get stuck in thosepatterns, it's really, really
hard to get out of thosepatterns.
Those, that's the mindsetpatterns that we're talking
about.
That I don't feel like it's,that I don't have times, that
I'm too tired right now.
Those are all creating ruts thatkeep us from achieving our
(06:56):
goals.
But here's the thing.
In order to achieve any goal, weget to take feelings, time, and
tomorrow out of the equation.
We get to change our feelings,problem solve for time, and make
a one degree change now.
(07:19):
So where do we even begin?
How do you understand yourcurrent mindset?
I would first suggest write themdown.
Writing them down helps get themout of your head, and it helps
you look at them later, so thatyou can analyze what those
thoughts really mean.
(07:39):
What is behind those thoughts?
But I get it if you're onautopilot, and you're looking at
me like, yeah, I, things justhappen.
I don't think about it.
Yeah.
I get it.
I've been there too.
But you can think about themafterwards.
And you might be thinking thatwhat in the world is that going
(08:02):
to do?
Well, here's the thing.
If you think about the actionsthat you took or didn't take,
that you wanted to take towardsyour goal.
If you think about what thoseactions were or were not and
what you were feeling andthinking in that moment, you can
(08:24):
then analyze that.
And the more practice you getwith that, the easier analyzing
those thoughts when they happen.
I hope that makes sense.
But believe me, think about themafterwards if you're on
autopilot.
(08:46):
Because understanding what isstopping you from achieving your
goals helps you work throughthose problems so that you can
solve them.
So that you can be problemsolvers rather than just like,
well, I, that's it.
I can't do this.
(09:08):
We get to determine how weachieve our goals.
So I really want you tochallenge yourself to dig deeper
into those thoughts that comeup.
What's going on in your lifethat feels so hard.
How do you feel mentally andphysically when you're taking
(09:30):
action on your goal?
Once you understand your currentmindset and what's going on in
your brain when taking action onyour goals, you can then start
to shift that thinking intosomething more empowering and
start making change.
(09:51):
Here's the good news.
These thought patterns aren'tset in stone.
Although they might feel likethey run on autopilot, as I
mentioned earlier, but with alittle intention and
determination, you can flip thescript on those and start
thinking in ways that work foryou and not against you.
(10:15):
Let's look at a few of thepowerful shifts you can make
right now.
These are the ones that Turnedeverything around for me and
they can do the same for you ifthose are your mindset
roadblocks.
(10:36):
Let's take, I don't have time.
You can turn that thought into,I can make time for five more
minutes.
You know, we, get so stuck inthis world where we feel like I
(10:59):
can't possibly add any more toour life, to my life.
I am so busy.
I, from sunup to sundown, Ican't add any more to my life.
And I get that.
I've said that too.
But here's the thing.
If we really want to make ourgoals happen, we get to shift
(11:22):
things around and problem solvefor time.
Remember I was talking aboutbeing problem solvers earlier.
Well, this is where you get toproblem solve for that time
piece.
And that's it.
Five minutes.
I am sure that you couldprobably find five minutes
(11:44):
somewhere.
Scrolling through your phone forfive minutes could get turned
into doing some squats for fiveminutes or meditating for five
minutes or whatever your goalis.
Maybe you want to clean out yourpictures in your phone.
I get it because that's kind ofwhat I'm working on too.
(12:06):
You can find five minutes to dothat rather than scrolling
through Instagram.
Another one is I don't feel likeit.
You can turn I don't feel likeit into take feelings out of it
and just do it.
(12:28):
You know, there's so many timeswhere I don't feel like taking a
shower or I don't feel likedoing the dishes, but I do want
a clean body and I do want aclean kitchen.
So I get to take feelings out ofthat and just do it.
Get up, move your feet, get yourhands wet and just do the.
(12:52):
do the task.
Another one is, I am too tired.
You can turn I am too tired intoI can handle five more minutes.
You know, I'm reading a bookright now called Atomic Habits
by James Clear.
So a couple of books.
(13:14):
And, uh, if you haven't heard ofthat one, I would highly suggest
checking it out.
But he talks about how onedegree change can make all of
the difference and compoundedone degree change can create a
(13:35):
huge amount of progress overtime.
And so if you're too tired to dosomething, a task on your goal
list, on your action list foryour goal.
Could you possibly handle fivemore minutes just to make that
one degree change?
(13:57):
Probably.
And when you talk yourself intodoing those things, that's how
the progress on your goals aremade.
However, shifting your mindsetis one thing.
But how do you make thesechanges stick when life gets
(14:18):
messy?
That's what we're diving intonext.
Mindset shifts aren't just aboutwhat you think, they're about
what you do after them.
Here are three simple strategiesto make those new ways of
thinking second nature.
(14:42):
Morning mindset routine thatonly takes five minutes.
You could meditate for threeminutes.
which helps keep you present.
You could start some deepbreathing, which helps keep you
calm.
Side note, calmness also helpsyou make those mindset shifts
(15:03):
because you're able to thinkclearer about taking action on
something on your goal list.
So my, my first strategy is tocreate a morning mindset routine
and you only need five minutesto do it, but the meditation and
(15:28):
the deep breathing helps so muchin not only helping you achieve
your goals, but it also helpsyou lower your stress and your
overwhelm and your anxiety andall the other things that you
might be feeling.
Meditation and deep breathinghands down are the best things
(15:51):
you can do as a super mom.
Another strategy is to catchyour negative self talk.
You can turn, you know, I find alot of the times I tend to say,
I don't want to.
Or I Don't do that or I can't dothat.
(16:13):
But here's the thing.
Those are huge red flags fornegative thoughts.
You know, I can't and I don'tare.
They teach your brain to not dothose things, which is the
opposite of what we want to do.
(16:35):
So.
When you catch yourself saying,I don't, or I can't change them
to do and can, and put it onrepeat, because the more times
you repeat that back to yourbrain, your brain's going to
say, aha, yes, we can do that.
(16:57):
A perfect example is You know,last night I went to the liquor
store and got a little Boda boxand sometimes I get a shot of
whiskey afterwards.
And, um, and it usually dependson how busy or how stressful or
(17:17):
how tired or, you know, all ofthose things that we just talked
about.
I am.
And I usually, I usually get asmall Boda box and a shot of
whiskey, but last night I waslike, Nope, I don't want to.
(17:38):
No, that's that is not asnegative self talk.
Even though I'm saying I don'twant to drink that much, it's
negative self.
It's negative talk.
It's never negative thoughts.
So I changed that to, I canonly, I can drink only wine
(17:59):
tonight.
And the more times I repeatthat, the more times my brain is
going to realize that, yes, thatis something I can do rather
than putting on repeat.
I can't do this.
I can't do this.
I can't do this.
Cause listen, your brain doeswhat you tell it to.
(18:22):
And if you keep telling it, youcan't guess what you won't.
So we get to reframe our selftalk.
And that's another strategy tomaking these shifts stick is
talking yourself, reframing theway you talk to yourself.
(18:45):
You wouldn't tell your childYou're stupid, you can't do
this.
No, you would tell them, you'vegot this.
Keep going, keep going, you'vegot this.
Keep trying, keep practicing.
So talk to yourself that way.
(19:06):
Also, talking yourself intocompleting your goals is another
big way to make those shiftsstick.
is, and the more times you doit, the more times you talk
yourself into completing a task,the more progress you make,
better you will feel, and theeasier those mindset shifts are.
(19:34):
So one of the biggest roadblocksI hear is how moms talk about
their life being so crazy.
And I'm one of them, but what ifwe could turn that chaos, that,
that crazy chaotic life into amotivator instead of a
(19:55):
roadblock?
You're probably thinking, okay,but how?
When everything is fallingapart?
I know.
I have been there because let'sface it.
Life does get messy and it'sdefinitely not perfect.
(20:16):
So here's how you can keepmoving forward even when chaos
hits the fan.
You know those tiny steps I wastalking about last week?
Well, every small win counts.
Think about it.
The confidence you build fromtaking tiny steps today will
(20:38):
carry you through even thetoughest days.
So, here's a good example of howthis works.
Applies to my goal of losingweight.
I learned how to problem solvefor I learned how to become a
(21:01):
really good problem solver.
You know, I would set time towork out, but my son would have
a meltdown and it cut into mytime to work out.
And I thought about it.
I could have been like, Oh,well, I can't do that now.
(21:23):
But I learned how to be aproblem solver and think
positive about it all.
And you know, that's okay.
Do something.
I could.
So what I did was I, instead ofthrowing my hands up and saying,
Nope, I can't work out nowbecause I don't have enough
(21:43):
time.
I spent the little five minutetimes that I had to do some
squats, to lift some weights, tojog in place.
There was a number of differentthings that I did, but I only
needed that five minutes pocketsof time.
And guess what?
(22:05):
I still made progress.
So it doesn't have to lookperfect.
So another thing that will helpyou through the chaos and
complete your goals is bouncingback after missing days.
I've been there also.
(22:25):
Some days I just didn't feellike working out.
Some days I didn't feel likeprepping my meals.
And, You know, that's okay.
It's okay to have off days andsometimes it makes it harder to
get back on track.
But guess what?
You can get back on track and itmight be harder to restart and
(22:52):
it's not even restarting.
It's just picking up where youleft off.
Making sure that you stayconsistent with your habits and
you know, here's the thing, andI'll talk about this more next
week, but consistency doesn'thave to be every day.
It is more like more days onthan off, more days hitting your
(23:17):
goals than not.
And Again, it doesn't have to beevery single day, but if you've
got five days out of the seventhat you hit your goal, that's
golden.
That's progress.
Celebrate that and be proud ofyourself for getting more, more
(23:42):
progress done than you have inthe past.
And that comes to that brings usto building confidence with
those small wins.
Track your progress.
That's going to help you stayfocused when you miss those
days.
(24:02):
And it's going to help youunderstand that.
Hey, look, I am making progress.
I have hit my goal more daysthan I haven't and be proud of
that.
So many moms, myself included,go through life, not even
(24:25):
thinking about the small wins.
And it's easy, especially whenyou're moving from task to task,
task to task and not taking us,not taking a break to realize,
wow, I did that.
I get it.
It's so easy, but.
(24:45):
It is also so important for yourmental health, for your goals,
for your stress, for youroverwhelm, because when you can
sit back and say, wow, I didthat.
It's not small, it's not big,but hey, guess what?
(25:06):
I moved my body for five minutestoday and I didn't think I was
able to do that.
It's Celebrate those wins, nomatter how small.
So now that you've got the toolsto shift your mindset and keep
going, even when it's tough,let's bring it all together with
(25:28):
some action you can take rightnow.
Mindset without action doesn'tget us very far.
So let's put these ideas intopractice.
Here's how to start small andbuild momentum this week.
Take just a couple of minutes toreflect.
(25:48):
What's one mindset block that'sbeen holding you back?
Naming it is the first step tobreaking through.
Then journal about it.
A good journal prompt for you iswhat's going on in my life that
feels hard right now?
One small mindset shift topractice this week is this
(26:15):
feeling of I don't feel like it.
I feel like that is my biggestgo to mindset hurdle is I don't
feel like it.
I don't feel like doing thatright now.
So practice if that one's yours.
(26:36):
Then practice with me, takingfeelings out of it and just
doing what you were wanting todo for the day.
So how do we combine last week'sfive minute with Goal setting
method with today's mindsettools.
(26:59):
If you're thinking maybe youneed to adjust your goal, maybe.
So go back and look at it,review it.
So say your goal is to loseweight.
I know that's a big goal at thefirst of the year.
So we're going to go with thatbecause that's the one I also
(27:19):
have most experience with.
Your goal of losing weight.
Okay.
You have this big goal.
I don't know what your weightloss amount is, but honestly it
doesn't even matter because whatyour ultimate goal is, is to be
more healthy, but we'll stickwith losing weight.
(27:43):
So what are the tasks that youcan do to Lose weight?
How does, how do you loseweight?
Well, you eat healthier, youwork out, you move your body
more.
Those are the primary thingsthat you can do.
Okay, so eating healthy, whatdoes that look like?
(28:07):
Whatever that is for you,everyone has their own diet,
their, their own thing that theywant to do.
So mine was simply just removingthe sugar from my diet.
Period.
End of story.
I focused on whole foods,fruits, vegetables, meats, um,
dairy, and whole grains.
(28:30):
That was it.
And that was the easiest for meto do.
I didn't have any plan that Ihad to follow or rules that I
had to do.
I just needed to make sure thatI didn't have any breads or
pastas.
It's pretty simple, but we cantake that and into our mindset
(28:53):
shift and some of the mindsetaround that could be, but I like
my pastas and breads or, butthis tastes so good or, but I
don't feel like prepping ittoday.
(29:13):
prepping my meals today.
We get to problem solve forthat.
My problem solve was, okay, whatis the easiest simplest food I
can eat that is aligned with mygoals?
Most of the time it was yogurtwith fruit.
Sometimes it was a protein shakefor breakfast.
(29:36):
Sometimes it was Veggie, veggieand eggs.
Um, uh, there was a lot of thetimes where I would just have
some hard boiled eggs and somesalsa.
This isn't a weight lossepisode, so I won't get into a
whole lot of it.
But the thing is, is you get toproblem solve for that and make
(29:59):
it as quick and as easy for youas possible while still being
aligned with your goal.
And the more you do that, themore progress you will make.
So do compare this mindset workwith last week's five minute
goal setting method.
And you've got a recipe for realprogress, small steps, big
(30:23):
changes.
And I know you've got this.
So remember last week when wetalked about breaking down your
goals into five steps, fiveminute steps.
Now you have the mindset toolsto actually take those steps.
Start with just one set mind,one mindset shift this week, but
(30:47):
take action.
It doesn't have to be perfectconditions and you don't need
endless time.
You just need to practice onetiny shift at a time.
Progress over perfection.
Remember?
It doesn't have to look perfect.
Hell, it doesn't even have tolook good.
(31:07):
It just needs to be done so youcan be proud of yourself and
keep moving forward with yourgoal.
You've got this and I'm herecheering you on every step of
the way.
Our next episode is all abouthow to stay consistent when life
happens.
(31:28):
I touched on this a little bitearlier, but.
Hey listen, life happens,especially for us busy super
moms, and I know how hard thatcan be to stay consistent with
your goals, even when life isthrown a curveball, or crap is
(31:48):
hit the fan, or you just can'tseem to make it happen.
Consistency is the key to makingreal progress in any goal.
And I want to show you how to dothat in our next episode.
So I really hope you stay tuned.
I love to hear what shiftsyou're doing to practice this
(32:10):
week, post it in the stress freesuper mom, Facebook group to
share your mindset roadblocks.
Let's tackle them together.
I will add the link to the groupin the show notes.
And hey, if you're feeling sostressed, you can't even focus
on those right now, check out myfree guide, 5 Minute Stress
(32:32):
Busters for Busy Moms.
It's a quick guide that willgive you quick actionable
strategies you can do anywhereto help lower your stress and
overwhelm so you can get back tocrushing those big goals.
I'll add the link also.
Until next time, stay strong,stay calm, and keep thriving,
(32:55):
Supermom.
Hey there, super mom.
Welcome back to part two of ourbusy mom's guide to actually
achieving your goals.
I'm so excited to have you here.
If you turned in last week,you'll remember, we talked about
the roadblocks busy moms facewhen setting goals.
I shared my story of how I usetiny pockets of time, just five
(00:21):
minutes here and there toachieve a huge goal of losing 30
pounds.
We talked about why big goalsoften feel impossible and how
breaking them down into tinysteps can change everything.
So if you haven't listened tothat episode yet, hit pause and
go back and check it out.
(00:42):
This episode will be here whenyou're ready to move on and I
promise it's worth it.
So today we're talking, takingit one step further, because
here's the thing.
Knowing how to use those fiveminute windows of time is only
part of the puzzle.
If your brain keeps chiming inwith, I don't feel like it, I
(01:05):
don't have time, or I'm just tootired, then all the tips and
tricks in the world won't help.
That's where today's episodecomes in.
We're diving into the mindsetshifts that will help you turn
those tiny pockets of time intomeaningful progress.
(01:28):
Now, if you're thinking, Deanna,I've tried this before and my
brain just doesn't cooperate.
I get it.
I hear you.
I have been there.
And I used to think that Ineeded the perfect conditions, a
quiet house, time for myself,the right motivation.
(01:48):
But what I've learned And what Iwant to share with you today is
that mindset is everything.
And here's the thing, a mindsetshift can happen in just five
minutes.
If you haven't picked a goalyet, no worries.
Pause this episode and take amoment to choose one.
(02:12):
Start small and simple.
But if you already have one inmind, it's time to get to work.
Now.
You might be thinking, yeah,right.
There's no way mindset can makethat big of a difference.
Believe me, I get it.
I used to think goals were justsomething you set out to do and
(02:35):
you just got them done.
But let me tell you, I havelearned that it takes far more
than just writing your goalsdown.
It takes commitment,determination, motivation and
mindset to really achieveanything worthwhile.
And once you have one of thosein place, the rest gets so much
(03:00):
easier.
It's like, I always tell myhusband where there's a will,
there's a way.
And today I'm here to help youfind that will that way and the
mindset that makes it allpossible.
Let's dive in.
Okay.
(03:22):
Before you dive into changingyour mindset, it's important to
look at where you are nowbecause understanding what's
holding you back is the firststep in breaking free.
You know, when I was working onmy goal of losing weight, my
mindset was not the best and itprevented me from achieving my
(03:47):
goal for a while.
A few years, I'll be honest, Ifelt so frustrated and felt like
it was impossible for me tocreate any sort of progress in
my goal.
My mindset would always turn to,I don't feel like it, I don't
(04:10):
have time, and I'm too tiredright now, I'll do it tomorrow.
And, That mindset stopped mefrom creating any real progress.
It kept me stuck in this hamsterwheel of, I have all these
(04:32):
goals.
These are the things I want todo.
These are the actions I'm goingto take.
I'm going to do this then.
I'm going to do this here.
and stopped me from actuallytaking action on those goals.
So I get the frustration ofwanting something so bad and not
(04:54):
feeling like you're able to evencomplete that goal.
I get the frustration.
I've been there for far too longand I am here to help you see
through that.
There are a ton of mindsetpodcasts out there, mindset
(05:19):
blogs, all kinds of mindsetthings.
And you could hear it from allkinds of people, but sometimes
maybe you just need to hear itfrom the right person.
I'm hoping that I'm your rightperson right now because this
mindset work is huge, huge.
(05:45):
So, but I want to get into whyour past patterns create this
mindset that prevents us fromachieving our goals.
Our past patterns, they createruts.
in our brain and those ruts arereally hard to get out of.
(06:10):
My favorite and first podcastthat I've ever listened to is
Primal Potential and shecreated, she made a book called
Chasing Cupcakes.
If you haven't read it, highlysuggest it.
But in the book she talks aboutruts.
(06:32):
And those ruts are patterns.
And when we get stuck in thosepatterns, it's really, really
hard to get out of thosepatterns.
Those, that's the mindsetpatterns that we're talking
about.
That I don't feel like it's,that I don't have times, that
I'm too tired right now.
Those are all creating ruts thatkeep us from achieving our
(06:56):
goals.
But here's the thing.
In order to achieve any goal, weget to take feelings, time, and
tomorrow out of the equation.
We get to change our feelings,problem solve for time, and make
a one degree change now.
(07:19):
So where do we even begin?
How do you understand yourcurrent mindset?
I would first suggest write themdown.
Writing them down helps get themout of your head, and it helps
you look at them later, so thatyou can analyze what those
thoughts really mean.
(07:39):
What is behind those thoughts?
But I get it if you're onautopilot, and you're looking at
me like, yeah, I, things justhappen.
I don't think about it.
Yeah.
I get it.
I've been there too.
But you can think about themafterwards.
And you might be thinking thatwhat in the world is that going
(08:02):
to do?
Well, here's the thing.
If you think about the actionsthat you took or didn't take,
that you wanted to take towardsyour goal.
If you think about what thoseactions were or were not and
what you were feeling andthinking in that moment, you can
(08:24):
then analyze that.
And the more practice you getwith that, the easier analyzing
those thoughts when they happen.
I hope that makes sense.
But believe me, think about themafterwards if you're on
autopilot.
(08:46):
Because understanding what isstopping you from achieving your
goals helps you work throughthose problems so that you can
solve them.
So that you can be problemsolvers rather than just like,
well, I, that's it.
I can't do this.
(09:08):
We get to determine how weachieve our goals.
So I really want you tochallenge yourself to dig deeper
into those thoughts that comeup.
What's going on in your lifethat feels so hard.
How do you feel mentally andphysically when you're taking
(09:30):
action on your goal?
Once you understand your currentmindset and what's going on in
your brain when taking action onyour goals, you can then start
to shift that thinking intosomething more empowering and
start making change.
(09:51):
Here's the good news.
These thought patterns aren'tset in stone.
Although they might feel likethey run on autopilot, as I
mentioned earlier, but with alittle intention and
determination, you can flip thescript on those and start
thinking in ways that work foryou and not against you.
(10:15):
Let's look at a few of thepowerful shifts you can make
right now.
These are the ones that Turnedeverything around for me and
they can do the same for you ifthose are your mindset
roadblocks.
(10:36):
Let's take, I don't have time.
You can turn that thought into,I can make time for five more
minutes.
You know, we, get so stuck inthis world where we feel like I
(10:59):
can't possibly add any more toour life, to my life.
I am so busy.
I, from sunup to sundown, Ican't add any more to my life.
And I get that.
I've said that too.
But here's the thing.
If we really want to make ourgoals happen, we get to shift
(11:22):
things around and problem solvefor time.
Remember I was talking aboutbeing problem solvers earlier.
Well, this is where you get toproblem solve for that time
piece.
And that's it.
Five minutes.
I am sure that you couldprobably find five minutes
(11:44):
somewhere.
Scrolling through your phone forfive minutes could get turned
into doing some squats for fiveminutes or meditating for five
minutes or whatever your goalis.
Maybe you want to clean out yourpictures in your phone.
I get it because that's kind ofwhat I'm working on too.
(12:06):
You can find five minutes to dothat rather than scrolling
through Instagram.
Another one is I don't feel likeit.
You can turn I don't feel likeit into take feelings out of it
and just do it.
(12:28):
You know, there's so many timeswhere I don't feel like taking a
shower or I don't feel likedoing the dishes, but I do want
a clean body and I do want aclean kitchen.
So I get to take feelings out ofthat and just do it.
Get up, move your feet, get yourhands wet and just do the.
(12:52):
do the task.
Another one is, I am too tired.
You can turn I am too tired intoI can handle five more minutes.
You know, I'm reading a bookright now called Atomic Habits
by James Clear.
So a couple of books.
(13:14):
And, uh, if you haven't heard ofthat one, I would highly suggest
checking it out.
But he talks about how onedegree change can make all of
the difference and compoundedone degree change can create a
(13:35):
huge amount of progress overtime.
And so if you're too tired to dosomething, a task on your goal
list, on your action list foryour goal.
Could you possibly handle fivemore minutes just to make that
one degree change?
(13:57):
Probably.
And when you talk yourself intodoing those things, that's how
the progress on your goals aremade.
However, shifting your mindsetis one thing.
But how do you make thesechanges stick when life gets
(14:18):
messy?
That's what we're diving intonext.
Mindset shifts aren't just aboutwhat you think, they're about
what you do after them.
Here are three simple strategiesto make those new ways of
thinking second nature.
(14:42):
Morning mindset routine thatonly takes five minutes.
You could meditate for threeminutes.
which helps keep you present.
You could start some deepbreathing, which helps keep you
calm.
Side note, calmness also helpsyou make those mindset shifts
(15:03):
because you're able to thinkclearer about taking action on
something on your goal list.
So my, my first strategy is tocreate a morning mindset routine
and you only need five minutesto do it, but the meditation and
(15:28):
the deep breathing helps so muchin not only helping you achieve
your goals, but it also helpsyou lower your stress and your
overwhelm and your anxiety andall the other things that you
might be feeling.
Meditation and deep breathinghands down are the best things
(15:51):
you can do as a super mom.
Another strategy is to catchyour negative self talk.
You can turn, you know, I find alot of the times I tend to say,
I don't want to.
Or I Don't do that or I can't dothat.
(16:13):
But here's the thing.
Those are huge red flags fornegative thoughts.
You know, I can't and I don'tare.
They teach your brain to not dothose things, which is the
opposite of what we want to do.
(16:35):
So.
When you catch yourself saying,I don't, or I can't change them
to do and can, and put it onrepeat, because the more times
you repeat that back to yourbrain, your brain's going to
say, aha, yes, we can do that.
(16:57):
A perfect example is You know,last night I went to the liquor
store and got a little Boda boxand sometimes I get a shot of
whiskey afterwards.
And, um, and it usually dependson how busy or how stressful or
(17:17):
how tired or, you know, all ofthose things that we just talked
about.
I am.
And I usually, I usually get asmall Boda box and a shot of
whiskey, but last night I waslike, Nope, I don't want to.
(17:38):
No, that's that is not asnegative self talk.
Even though I'm saying I don'twant to drink that much, it's
negative self.
It's negative talk.
It's never negative thoughts.
So I changed that to, I canonly, I can drink only wine
(17:59):
tonight.
And the more times I repeatthat, the more times my brain is
going to realize that, yes, thatis something I can do rather
than putting on repeat.
I can't do this.
I can't do this.
I can't do this.
Cause listen, your brain doeswhat you tell it to.
(18:22):
And if you keep telling it, youcan't guess what you won't.
So we get to reframe our selftalk.
And that's another strategy tomaking these shifts stick is
talking yourself, reframing theway you talk to yourself.
(18:45):
You wouldn't tell your childYou're stupid, you can't do
this.
No, you would tell them, you'vegot this.
Keep going, keep going, you'vegot this.
Keep trying, keep practicing.
So talk to yourself that way.
(19:06):
Also, talking yourself intocompleting your goals is another
big way to make those shiftsstick.
is, and the more times you doit, the more times you talk
yourself into completing a task,the more progress you make,
better you will feel, and theeasier those mindset shifts are.
(19:34):
So one of the biggest roadblocksI hear is how moms talk about
their life being so crazy.
And I'm one of them, but what ifwe could turn that chaos, that,
that crazy chaotic life into amotivator instead of a
(19:55):
roadblock?
You're probably thinking, okay,but how?
When everything is fallingapart?
I know.
I have been there because let'sface it.
Life does get messy and it'sdefinitely not perfect.
(20:16):
So here's how you can keepmoving forward even when chaos
hits the fan.
You know those tiny steps I wastalking about last week?
Well, every small win counts.
Think about it.
The confidence you build fromtaking tiny steps today will
(20:38):
carry you through even thetoughest days.
So, here's a good example of howthis works.
Applies to my goal of losingweight.
I learned how to problem solvefor I learned how to become a
(21:01):
really good problem solver.
You know, I would set time towork out, but my son would have
a meltdown and it cut into mytime to work out.
And I thought about it.
I could have been like, Oh,well, I can't do that now.
(21:23):
But I learned how to be aproblem solver and think
positive about it all.
And you know, that's okay.
Do something.
I could.
So what I did was I, instead ofthrowing my hands up and saying,
Nope, I can't work out nowbecause I don't have enough
(21:43):
time.
I spent the little five minutetimes that I had to do some
squats, to lift some weights, tojog in place.
There was a number of differentthings that I did, but I only
needed that five minutes pocketsof time.
And guess what?
(22:05):
I still made progress.
So it doesn't have to lookperfect.
So another thing that will helpyou through the chaos and
complete your goals is bouncingback after missing days.
I've been there also.
(22:25):
Some days I just didn't feellike working out.
Some days I didn't feel likeprepping my meals.
And, You know, that's okay.
It's okay to have off days andsometimes it makes it harder to
get back on track.
But guess what?
You can get back on track and itmight be harder to restart and
(22:52):
it's not even restarting.
It's just picking up where youleft off.
Making sure that you stayconsistent with your habits and
you know, here's the thing, andI'll talk about this more next
week, but consistency doesn'thave to be every day.
It is more like more days onthan off, more days hitting your
(23:17):
goals than not.
And Again, it doesn't have to beevery single day, but if you've
got five days out of the seventhat you hit your goal, that's
golden.
That's progress.
Celebrate that and be proud ofyourself for getting more, more
(23:42):
progress done than you have inthe past.
And that comes to that brings usto building confidence with
those small wins.
Track your progress.
That's going to help you stayfocused when you miss those
days.
(24:02):
And it's going to help youunderstand that.
Hey, look, I am making progress.
I have hit my goal more daysthan I haven't and be proud of
that.
So many moms, myself included,go through life, not even
(24:25):
thinking about the small wins.
And it's easy, especially whenyou're moving from task to task,
task to task and not taking us,not taking a break to realize,
wow, I did that.
I get it.
It's so easy, but.
(24:45):
It is also so important for yourmental health, for your goals,
for your stress, for youroverwhelm, because when you can
sit back and say, wow, I didthat.
It's not small, it's not big,but hey, guess what?
(25:06):
I moved my body for five minutestoday and I didn't think I was
able to do that.
It's Celebrate those wins, nomatter how small.
So now that you've got the toolsto shift your mindset and keep
going, even when it's tough,let's bring it all together with
(25:28):
some action you can take rightnow.
Mindset without action doesn'tget us very far.
So let's put these ideas intopractice.
Here's how to start small andbuild momentum this week.
Take just a couple of minutes toreflect.
(25:48):
What's one mindset block that'sbeen holding you back?
Naming it is the first step tobreaking through.
Then journal about it.
A good journal prompt for you iswhat's going on in my life that
feels hard right now?
One small mindset shift topractice this week is this
(26:15):
feeling of I don't feel like it.
I feel like that is my biggestgo to mindset hurdle is I don't
feel like it.
I don't feel like doing thatright now.
So practice if that one's yours.
(26:36):
Then practice with me, takingfeelings out of it and just
doing what you were wanting todo for the day.
So how do we combine last week'sfive minute with Goal setting
method with today's mindsettools.
(26:59):
If you're thinking maybe youneed to adjust your goal, maybe.
So go back and look at it,review it.
So say your goal is to loseweight.
I know that's a big goal at thefirst of the year.
So we're going to go with thatbecause that's the one I also
(27:19):
have most experience with.
Your goal of losing weight.
Okay.
You have this big goal.
I don't know what your weightloss amount is, but honestly it
doesn't even matter because whatyour ultimate goal is, is to be
more healthy, but we'll stickwith losing weight.
(27:43):
So what are the tasks that youcan do to Lose weight?
How does, how do you loseweight?
Well, you eat healthier, youwork out, you move your body
more.
Those are the primary thingsthat you can do.
Okay, so eating healthy, whatdoes that look like?
(28:07):
Whatever that is for you,everyone has their own diet,
their, their own thing that theywant to do.
So mine was simply just removingthe sugar from my diet.
Period.
End of story.
I focused on whole foods,fruits, vegetables, meats, um,
dairy, and whole grains.
(28:30):
That was it.
And that was the easiest for meto do.
I didn't have any plan that Ihad to follow or rules that I
had to do.
I just needed to make sure thatI didn't have any breads or
pastas.
It's pretty simple, but we cantake that and into our mindset
(28:53):
shift and some of the mindsetaround that could be, but I like
my pastas and breads or, butthis tastes so good or, but I
don't feel like prepping ittoday.
(29:13):
prepping my meals today.
We get to problem solve forthat.
My problem solve was, okay, whatis the easiest simplest food I
can eat that is aligned with mygoals?
Most of the time it was yogurtwith fruit.
Sometimes it was a protein shakefor breakfast.
(29:36):
Sometimes it was Veggie, veggieand eggs.
Um, uh, there was a lot of thetimes where I would just have
some hard boiled eggs and somesalsa.
This isn't a weight lossepisode, so I won't get into a
whole lot of it.
But the thing is, is you get toproblem solve for that and make
(29:59):
it as quick and as easy for youas possible while still being
aligned with your goal.
And the more you do that, themore progress you will make.
So do compare this mindset workwith last week's five minute
goal setting method.
And you've got a recipe for realprogress, small steps, big
(30:23):
changes.
And I know you've got this.
So remember last week when wetalked about breaking down your
goals into five steps, fiveminute steps.
Now you have the mindset toolsto actually take those steps.
Start with just one set mind,one mindset shift this week, but
(30:47):
take action.
It doesn't have to be perfectconditions and you don't need
endless time.
You just need to practice onetiny shift at a time.
Progress over perfection.
Remember?
It doesn't have to look perfect.
Hell, it doesn't even have tolook good.
(31:07):
It just needs to be done so youcan be proud of yourself and
keep moving forward with yourgoal.
You've got this and I'm herecheering you on every step of
the way.
Our next episode is all abouthow to stay consistent when life
happens.
(31:28):
I touched on this a little bitearlier, but.
Hey listen, life happens,especially for us busy super
moms, and I know how hard thatcan be to stay consistent with
your goals, even when life isthrown a curveball, or crap is
(31:48):
hit the fan, or you just can'tseem to make it happen.
Consistency is the key to makingreal progress in any goal.
And I want to show you how to dothat in our next episode.
So I really hope you stay tuned.
I love to hear what shiftsyou're doing to practice this
(32:10):
week, post it in the stress freesuper mom, Facebook group to
share your mindset roadblocks.
Let's tackle them together.
I will add the link to the groupin the show notes.
And hey, if you're feeling sostressed, you can't even focus
on those right now, check out myfree guide, 5 Minute Stress
(32:32):
Busters for Busy Moms.
It's a quick guide that willgive you quick actionable
strategies you can do anywhereto help lower your stress and
overwhelm so you can get back tocrushing those big goals.
I'll add the link also.
Until next time, stay strong,stay calm, and keep thriving,
(32:55):
Supermom.
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