Episode 149: 3 things to protect to get the most out of the year!

January 18, 2023

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Hey lady, 

Join me in today’s episode, where I share with you how the three things you need to protect and how you can start protecting it so that you can stay on track, most importantly getting the most out of the year!

I hope this episode encourages you to stay focused!

Much love,


[00:00:56] Hello ladies. And welcome to episode 149. [00:01:00] Yes, we are so close to the 150th episode. I cannot believe it. It is coming and it’s coming fast. Next week, you will hear. The 150th episode, which I cannot believe it’s really happening. I had to really sit with myself before I started to record this episode, because as you guys know, I love to sit behind the mic and.

[00:01:26] And I don’t only share the tools. I know. But also share also other stories and other relevant content that I have gone through, um, source of information or really anything that I have learned and applied it to my own self that has helped me either push through either. You know, it could be something as simple as just making it better, you know, showing some progress. And that’s what I’d love to do. I’d love to be here and just share it with you all.

[00:01:53] Military ladies and hoping that it is useful. And that you also take a little bit of, of what I’ve learned [00:02:00] into your own world, into your own life. Especially when it comes to, you know, wanting to, um, grow your faith, growing the relationship that you want with God. And, you know, that’s something that’s very personal and something that you want to do at your own timing. And if you’re someone that you’re like, Hey, I’m not a woman of faith. I don’t know.

[00:02:21] Um, where I am with my relationship with God. That’s fine too. I’m here for it. And you know, I want to say that everyone has a different journey with that. So I’m just happy to be sitting here. In, after 149 episodes after today. But being that we like to plan ahead, right. We want to make sure that we know what we’re talking about each week. And I want to tell you that next week it’s going to be good because I’m going to be talking all about progress so far, especially.

[00:02:51] Now that we’re like a little over halfway through the year, especially when this podcast comes out, it’ll be the 18th of January. So I want you to tune in [00:03:00] and really be as excited as I am for next week’s episode, because you did not want to miss it. You’re going to learn so much about why possibly you’ve been not only hesitant about making that next step or early, putting yourself out there when it comes to really creating the results that you want.

[00:03:16] Especially if you’re like tip-toeing around the decisions that you’re making right now. So I hope you’re ready. Uh, hope that you make some time next week so that you can not only use these tools, but also share them with your loved ones. Share them with your soldiers, with your Marines. With your air man to share them with your team, really? Especially if you’re an incorporator, you are.

[00:03:37] Um, a leader just in general, maybe you’re volunteering. Maybe you’re a leader at a church, maybe. You are just, um, a mother, right? You want to be able to be the example and show up as intentional as possible. Especially as we are not only going through obstacles and challenges, um, throughout the day, throughout the weeks so that we can get to our goals that we want, but it’s [00:04:00] okay. We got this. We can do it.

[00:04:01] And so today’s topic is all about. Really honing in to. Um, knowing what you want to be intentional with, especially, um, when it comes to, um, pursuing your goals, right? For sewing the results that you want at the end of this month at the end of the quarter. And so today I wanted to be very specific and.

[00:04:26] Be very intentional with what you want to protect. The three things that you want to protect this year, really right now that you want to start protecting so that you can get the most out of your time. So you can get the most out of. Um, the things that you were doing. The most out of this time that you’re in, regardless of what season you’re in.

[00:04:49] And so that’s what I’m here for today. I’m here to share with you. The three things that I recommend that you start protecting, because it’s so important for you to not only [00:05:00] use your time wisely, but also be intentional with the time that you do have.

[00:05:04] All right. So the first thing you want to protect so that you can get the most out of your time and out of this year. Is your attention. What are you? Putting your attention to. In other words are the things that you want to focus on.

[00:05:25] Being useful to what you really want to, and maybe even towards your goal. Is this something that is helping you? Bridge that gap. To where you are going. So for example, Are you. Paying attention. To what you are thinking.

[00:05:49] Even when you feel. Focused, even when you feel that that is where your attention needs to be. And [00:06:00] how do you know. If you are not only paying attention to. What is, um, going on in your brain? Is by really identifying how you’re feeling. Right. So if like, let’s just say, you’re like, okay, I really want to read this book. Or, um, I really need to focus on writing this paper, whatever it may be.

[00:06:21] And all you’re feeling is tread and you’re feeling frustration. You’re feeling overwhelmed. You’re feeling. Um, all these negative emotions, right? Discouraged.

[00:06:32] If you are feeling those negative emotions that you aren’t really.

[00:06:37] Putting your attention. And even intention to what you want to do. Because now you’re allowing this brain chatter. To take away from your focus. From the attention that you want to give that one thing, that one action item. So for example, fits like reading this book or studying even, or even writing a paper, right. [00:07:00]

[00:07:00] It’s something that our brain doesn’t enjoy to do. Our brain is like, no. This requires effort. It requires. Some, um, some pain because I haven’t read this a long or I haven’t written a paper in so long and I really don’t feel like thinking right now. I really don’t like putting any effort. Right. And it’s not pleasurable.

[00:07:18] I mean, some people find it pleasurable, but most of us. I don’t find any pleasure in writing a paper in reading. You know, a 200 page book, whatever they may look like for you. And so what happens, our minds are going to give us all these other things that we could be doing all these other reasons why we shouldn’t be doing that one thing.

[00:07:39] So are you paying attention to what you were thinking and how you will know. Is how you were feeling. So again, if you’re having this negative emotion, More specifically, you’re overwhelmed. You are. Um, just feeling discouraged. You are filling. Just frustrated. Then that means that you are not [00:08:00] really paying attention to what’s going on in your brain. You’re not minimizing that chatter in the way you want to do that is by really.

[00:08:07] Asking yourself.

[00:08:10] What is it that I’m one. How am I feeling if I’m feeling this, what am I thinking? Because our thoughts create our feelings and our feelings, our actions, and our actions create results. Which by the way, if you have not yet. Um, Been with me or you have not yet heard of the coaching model. I want you to go back to episode in 94.

[00:08:31] And really use, um, the episode to guide you through the coaching model, because that’s, um, why I not only recorded the episode for you, but also to show you how our minds work and also how we typically create a results. So one thought at a time that’s really how, how it works. And I want you to go back to the episode again, if you want to pause this episode right now, that’s fine too, but I highly [00:09:00] recommend that you call back and you go and.

[00:09:03] You listen to the episode and I’m sorry. It’s episode 1994. It’s. Episode 90. I have to check here real quickly just to make sure I wasn’t giving you the right episode. And the episode is 90. How to be intentional with your thinking, using the coaching model. So going back to. Um, Being able to do that. Right. And you want to really identify you’re feeling that negative emotion you want to ask yourself. What is it that I’m thinking about this.

[00:09:29] Do I have thoughts that are you. You know, creating limiting beliefs. Maybe I should have been doing this. Maybe this isn’t for me. Maybe I need to be doing this other thing, right? Like, what is it that your mind is telling you to do. So you want to be real intentional with that? And you want to really, um,

[00:09:47] You want to protect your attention and in order for you to do that, We want to minimize that. That mind chatter, that brain chatter that comes up. So that requires you paying attention to what you were thinking. All right. So [00:10:00] that’s the first thing you wanna protect, and that is your attention because if you don’t protect your attention, guess what? You’re going to be distracted.

[00:10:06] You’re not going to focus on what you need to focus and other days I’m gonna go buy another hour is going to go by, and now you’re not using your time lights. All right thing. Number two. Your bandwidth. Oh, my gosh. Am I learning about analysts. Am I learning about bandwidth. I had to say that again, because every single moment that I think that okay. Yeah, I’m good. I know exactly what that means. I know what I can handle.

[00:10:29] I know what I have on my plate. I know. What I’m able to do. And I can tell people yes or no. Um, and be committed or not. And so this is still something that I’m learning to do. Y’all because this is what happens, especially if you are used to always saying yes to things and you love commitment. And you love showing people that you can be helpful. And that’s my problem. I want to help.

[00:10:54] I want to always be available to help people. Yes, it’s a [00:11:00] beautiful thing. Yes. It’s a great thing. But here is also the truth about it. It could be detrimental if you’re not acknowledging how much bandwidth you have available, if you’re not taking inventory of the things that you already have on your plate. And how do you know.

[00:11:16] If you have the bandwidth or not. By looking at what you have on your plate, what you have on your schedule and your calendar and your battle, rhythm, whatever you use, your paper planner or your, your digital calendar, your digital. Um, management system that I like to use, I like to use click up.

[00:11:34] I have that. I have a calendar. And for one or many reasons, it has been very hard for me to say no to things. And here’s here’s, here’s the thing. As you guys know I’m I have a newborn and for me it’s as if yes, I have the newborn, but I can still do the XYZ thing. And I have to tell myself, no one do you cannot, you have a newborn and your newborn needs attention at this moment. And you have [00:12:00] other things that you want to get done by Q1.

[00:12:02] By the month of January. 31st. Bye. You know, 20, 23, the end of this year. And there are things that you need to say no to. And I know you’re probably thinking, Hey, this sounds like me. But here’s the thing. I get it. We want to say yes, we want to do it all. And, you know, we’re in this world and in this society where yes, we can do it all. And, you know,

[00:12:27] Do all that you can do and, and, you know, as much as possible. And, you know, team no sleep and listen, I’m not here for that. I’m here to do what I. No I’m capable of doing and committing to. And so what I’ve been doing this year is really being intentional with what I can handle and I cannot handle.

[00:12:48] So, and I’ll be talking about this more next week. I have had to change up my routine because of this. My entire, um, routine that I had before the baby. [00:13:00] It’s completely out the window. Because now we’ve changed things around. And so for me, it’s now, where can I now? Um, Say no to things. Where can I adopt break certain things?

[00:13:15] Where can I seek? Help with certain things, right? Like where can I outsource certain things that I’m doing within not only my coaching, but maybe even as a mom, as, as a wife, right? Like what is it that I need to do? You know, do I need to hire someone to clean the house? Do I need to hire a nanny? Do I need to do X, Y, Z.

[00:13:32] All of these things that I know are coming as the months and days and weeks are going by, that’s something that. I am protecting. And that is. My bandwidth, what can I really handle? What is it that I can really do without having to. You know, um, feel. Or WellMed without, um, having to. Really. Go back and say, Hey, I really can’t [00:14:00] do this anymore because I, I over committed on something or I double scheduled myself on something.

[00:14:05] So I want you to really ask yourself, is this something. That you have been honest with when it comes to your bandwidth are you protecting your bandwidth are you saying no to people when you really can’t? I can’t do something

[00:14:15] Okay. So the third thing that you want to protect that is your peace. You want to be able to not only. Be at peace with where you are. In your progress and what you’ve set yourself to, to be during the time that, um, you are not only, uh, realigning your, your values, your beliefs about. Not only the goal that you have, but also the results that you want.

[00:14:46] And so. Uh, way that you can do this again, feeling peaceful is an emotion. Feeling peace. You want to be at peace. So how do we do that? If you don’t want to guide, if [00:15:00] you’re a woman of faith. You stay in the word. You pray every single time that you can, that you feel that you are not at peace. When you feel some conflict when you feel a position.

[00:15:12] Then I highly recommend that you start praying not only about where you are now. But really to guide you, to guide you, to guide your mind. Because if you are like me, that forgets everything forgets. Most of the things that need to get done forgets about, um, the little things that are not only tedious, but also.

[00:15:36] The things that are maybe not something that I hold on to, right. Like I have to be reminded that God loves me. I have to be reminded that I am his masterpiece. I have to be reminded that yes, I am a worst doing so many things that God has sent me to do. And so. Being in the word is a great way. To not only, [00:16:00] um, be at peace because you are constantly reminding yourself of what God.

[00:16:06] Uh, one who got his and also who God wants you to be and become. But also it allows you to. Really, um, create this skill of disciplining your mind. To focus on what is true. And I want to take you to Philippians where I know I’ve mentioned this first, multiple times on this podcast. And I’ve shared this before and it’s one of the.

[00:16:35] Versus that I meditate on when. I really feel like I’m getting attacked. Like I’m getting sprints spiritually attacked. Um, because of maybe my circumstance, right. And we all have different circumstances here. We all are going through different struggles. We are all going through different obstacles.

[00:16:51] And so when there is something that I need to focus on, that’s true. I go to his word. I go. To the [00:17:00] word of God, because it’s something that’s going to help me and it’s going to help every single one of you that really meditate on his word. And so if you go to Philippians chapter four, Um, verse six.

[00:17:13] Through Lexi here through nine. Don’t worry about anything instead, pray about everything, tell God what you need and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ. Jesus.

[00:17:33] And now dear brothers and sisters, one final thing, fixed your thoughts on what is true and honorable and right, and pure and lovely and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice. All you learned in receipt for me. Everything you heard from me and saw me doing then the God of peace will be with you.

[00:17:56] And so. Those versus alone. I [00:18:00] mean, our, everything, I, whenever I, I feel like I’m judging, you know, um, sometimes my circumstance. People around me. When I feel like there’s going to be this conflict, maybe in my relationships. Um, just whenever I. Start to focus on the drama that my mind is, is taking me to.

[00:18:24] Versus what I know is true, right? Like one that God loves me. Two, he will never forsake me. He will always be with me. And he is the only one. That can help me experience his peace.

[00:18:40] Which. It’s really something that I can’t even understand. Like it’s. Not understanding. At least for me and my capacity and really anyone’s capacity. Human capacity because he is peace. And so really taking the school every [00:19:00] single day. And really disciplining your mind to only focus on what’s true.

[00:19:05] To only focus on what’s show. Well, not that you know, you did a terrible job. Today as a mother or you are you. You know, beating yourself up because you made no progress, the scale solos the same, or you didn’t go to the gym this morning, or, you know, you said things that you didn’t mean. You know, those things that aren’t necessarily.

[00:19:26] A fact. Because they’re all your opinions and your mind is just offering all these terrible things because. It’s trying to protect you. When it really does the opposite, right? When he gives us all these other. Negative thoughts about. One who we are because when he got it, can tell us who we are. Can tell you who you are.

[00:19:47] And so P and able to protect. That piece that not only you want. But also to really protect it to not only help you with your goal. [00:20:00] But to help you. Show up for the people that you love around you because no one wants to be around an angry person. No one wants to be with someone or around someone. That is constantly.

[00:20:13] Upset there’s constantly, you know, just disgruntled and. You know, just this negative human being. People want to be around people that are peaceful, people that are loving people that are carrying. And so it takes a lot, especially if you’re like me. I tend to get angry quicker than anyone in my family.

[00:20:35] And that’s something that I have struggled my entire life. And, you know, I can sit here and, and, you know, blame. You know, my childhood or blame certain circumstances, but it doesn’t mean no good. Instead, what if I can actually. Have a say on how I get to feel, how I want to feel. If I [00:21:00] want to be at peace.

[00:21:01] I want to feel peace. I want people around me to feel that they’re at peace because I’m showing up in that way that what do I need to do? I need to start disciplining myself my mind. To focus on only what, on what is true. And what is important in that moment? Not in the past and how I could’ve done it differently in the why I should be in a whole different place than where I am now and all these other things that are only going to be self-loading experiences or even experiences of just beating myself up. That’s really not going to serve me.

[00:21:36] Then. I’m a wanted around me. I don’t want it in my mind. I don’t want it. I don’t want to entertain it. And so it takes discipline to. To really take a moment and to step back and really say, okay, What’s true in this moment. Where can I now? I now go from here. And [00:22:00] really remember that. Um, When a woman of God that I am.

[00:22:05] Going to do better. It’s not going to be perfect. I’m not going to change from one day to the next, but there is progress. And so that is. The third thing, and I think the most important thing you want to protect. So that you can continue to make progress and what it is that you want. Right? Like, what is it that you want most out of this time?

[00:22:25] What’s that one thing that you really want to accomplish this year? What’s that one thing that you’re like, okay, I’ve been seeing that I’m going to get this done and it’s just, it gets, um, getting pushed to the right. Like, what is it? And so I want you to start there identifying that. And when you do that.

[00:22:43] You know, I want you to really take into consideration these three things. Your attention you’ve been within your peace. This is what’s going to help you. Make that progress and keep working hard on what you ultimately want. And, you know, stop procrastinating on it. Stop. [00:23:00] Overwhelming yourself with so many things that you have on your plate.

[00:23:04] With being distracted. With allowing yourself to, to go into overwhelm and frustration and anger and disappointment. And self-doubt. Like allow yourself to be okay with.

[00:23:24] Identifying what you need your attention. Or what you need to focus on what you need your attention, the most. Where, you know, what’s your bandwidth? What does that look like? Can you do more things or do you need to take some things off your plate? Do you need ask for help? Do you need to outsource, do you need to hire whatever you need to do?

[00:23:42] In how can you keep your peace? How can you continue to. Discipline your mind to only focus on with Shu. Do you need to read the word every morning? Do you need to remind yourself that God is available at all times? And then you can pray and ask him for [00:24:00] his, for his help at any given moment. What is it that you need to do?

[00:24:04] But what I highly recommend that you start doing is taking these three things and start protecting it so that you can get the most. Out of this time. Out of this month. At, at this quarter, out of this year. All right, ladies. I hope that this helped you and I cannot wait to chat with you next week. Have a great rest of your week.

[00:24:25] Bye.