Full transcript here 👋 Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is refrain. I’m guessing that, since you’re a human, you’ve said things that you wish you could take back. I was thinking recently about alternate realities, and the easiest way to explore them is through writing. Songwriting, in particular, is how I’ve thought through how badly things can go in life and relationships. I’ve seen, in my imagination, the possible hurt that I’ve caused by saying anything and everything that comes into my head during times of conflict. It ain’t pretty. Sometimes, all you can do is refrain from delivering that verbal jab, but sometimes that’s exactly what your relationships need.

Today’s concrete challenge is to refrain from saying an angry, rude, or hurtful comment. Use this litmus test before speaking: “Is it helpful? Is it kind?” Repeat those to yourself throughout the day so that they’re top of mind when you get into a conflict.

If you want to commit, say the following phrase: “I will practice the phrases, ‘Is it helpful? Is it kind?’ right now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who thinks before I speak.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

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