Cue the New You | Meritt Rollins

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Keeping it short and sweet for you this week! 

25 Ways to Eat More Mindfully. 

Have a wonderful Holiday Season!!

Website: https://cuethenewyou.com/

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You can habit stack your way to your future self. As the year 2022 comes to an end, you can start planning on who you want to be in the future. What is your future self thinking? What is your future self doing? Start creating a new lifestyle with small and simple habits. 

Combine two to three habits together to habit stack. For example, if you want to drink more water, and wake up earlier but have formed the habit of hitting snooze, place a glass of water next to your bed and take a sip as soon as you hear your alarm clock go off. This way, your brain is waking up with the rest of your body, and you will be more alert and not hit snooze. You can also create the habit of setting a new bedtime. This way, you won't feel as tired in the morning. And the more water you drink, the more energy you will have throughout the day. 

So you are stacking habits on top of each other to create lifestyle changes. 

An important component though is to evaluate your habits. If you set a goal for yourself for this week of drinking 8 glasses of water per day, evaluate whether or not you reached that goal. At the end of everyday, ask yourself if you met the 8 glass goal, or did you fall short? Did you drink 10 glasses? What worked? What didn't work? What is something you could change for tomorrow in order to achieve the goal? 

Who do you want to become in 2023? 

What goals do you want to achieve? 

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

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A cleaning routine can benefit your household as well as your mind. It will help simplify your life and allow you to have more freedom to do things you want. Creating a clean and organized environment takes time, patience, and self-reliance. If you start showing up for yourself and doing the everyday tasks you don’t necessarily want to do, it will signal to your brain that you are reliable and you can do hard things. Functioning off of to-do lists causes my brain to be in a state of overwhelm, which yields procrastination and a hint of bitterness. I end up blaming my husband or my kids for never picking anything up or helping out, when in reality, I haven’t followed through with my plan of cleaning and organizing. Now, I’m not stating that your significant other or kids shouldn’t help with the household chores at all. I delegate tasks out to my family, which creates more time for me to spend quality time with them. 

Additionally, Dr. Andrew Huberman of the Huberman Lab Podcast, suggests to get sunlight exposure as soon as you wake up for about 10 minutes. He also says to wait on the caffeine for 60 to 90 minutes after waking up to help with your circadian rythym, and dopamine intake. 

Dr. Huberman has a podcast packed with scientific information and always has the best guest speakers. Go check his podcast out here:

https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110

I share something I wrote a few years ago that I still practice today. This has helped me create less stress and overwhelm in my life and has allowed me to spend more time with my family. 

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

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As the year is coming to a close, let's practice not beating ourselves up or judging ourselves. This only perpetuates the negative thought loop and let us feel bad about ourselves cycle. Instead, become your own coach, not that bitchy roommate. 

Once you start to plan what you are going to enjoy at all of the holiday parties and gatherings coming up, the less judgy you become. Learn to be fully present and engaging around others, not focused on your body or what you should or shouldn't eat. 

Blame, guilt, beating yourself up, and judging yourself are on one side of the spectrum - while self-belief, trust, love, and compassion are on the opposite side. 

Which side do you want to be on? 

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

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Body image is a very personal thing. You may love your body and yourself, you may hate your body or yourself, you may wish for this body or this type of hair. If you are leaning more towards the negative side of body image, listen to this episode!

I will give you a body image exercise that helps you break down your negative thoughts and turn them into neutral facts. Once you learn how to detach meaning to your thoughts, your feelings start to change, and how you think about yourself and how you treat yourself starts to change.

I mention hiring life coaches, and one specific one is Danielle Savory, you can look her up here:
https://www.daniellesavory.com/

Loved working with her! 

Try the exercise out and let me know what you think! 

As always, DM me over on Instagram if you have any questions or want to stay connected! You can also find me on Tik Tok now! @MerittRollinsBrown

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

TikTok: https://www.tiktok.com/@merittrollinsbrown?_t=8hC2ICTEGIY&_r=1

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Bringing another wonderful TEDTalk to you. This one is from Tricia Nelson, who is the author of "Heal Your Hunger: 7 Simple Steps to End Emotional Eating," and she is an emotional eating expert. 

You can watch the TEDTalk here: https://www.youtube.com/watch?v=SVSe2vaxXXM

Tricia talks about the PEP Test, where you have created a painkiller in your life (like ice cream), you use something to escape (like your favorite foods and the couch), and punishment (like over indulging in food). 

I also get into my punishment cycle, and dish out some tough love about thought work and feelings. I was in a feisty mood when I recorded this! 

Let me know if you use the PEP test method when eating! 

Be sure to stay connected, check out my Instagram and TikTok: MerittRollinsBrown for more mindset for mealtimes tips!

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

TikTok: https://www.tiktok.com/@merittrollinsbrown?_t=8hC2ICTEGIY&_r=1

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Has dinner time ever come around and you don't know what to make so you come up with a meal (or sometimes skip a meal) that is convenient but isn't always serving your future self? This is where planning ahead of time will help you!

When we plan ahead of time, especially meal plan, it help clear up precious mental space in our brains, so we can focus on other important things. Meal planning also helps you not to over eat or over indulge, grab that quick bite, and it builds the muscle of follow through. 

Follow through builds self-trust and self-efficacy, and you start doing what you say you are going to do. You become more connected with yourself, which means you are regulating your emotions, and when you are regulating your emotions, you are not emotionally eating. 

Brady Wilson gives a TedTalk about the benefits of having an energized brain versus a depleted brain. He also discusses the two hormones our bodies benefit from when we have a more energized brain. 

https://www.youtube.com/watch?v=XOU2ubWkoPw

I tell you my grocery shopping secrets and a meal planning app I have used to help me not stress out about cooking. 

Our brains are making decisions all day everyday, why not give yourself a break and try meal planning!?

I'm also hosting a Facebook Group: 30 Day Plan Challenge. This is going to be a fun interactive group where we share and set a goal we want to accomplish in the next 30 days! So join us here: 

https://www.facebook.com/groups/910741449890793

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

TikTok: https://www.tiktok.com/@merittrollinsbrown?_t=8hC2ICTEGIY&_r=1

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Last week I asked a question on my social media: What are you currently struggling with right now in regards to your relationship with food, yourself, your body, or your body image? As responses were rolling in, I chose one that said, "Emotional stability after being in such a traumatic situation." 

Let me preface with, I am not a therapist,  nor have I ever claimed to be a therapist. I'm a mindset in life coach. I have a psychology degree, and I never ever diagnose anybody with anything. I help you get to know yourself, sort your thoughts out, help you process your emotions in a way that is helpful for you, that will serve your future self and get you to the goals that you want to achieve in your life.

That being said, I am giving you 3 ways to become more emotionally stable.

1) Become aware of your thoughts. 

2) Pinpoint your feelings and become emotionally free

3) Become emotionally responsible and get out of the victim-based mindset

Learn how to trust yourself, speak gently with yourself, and start planning out who you want to be in the future. What do you want to think? Are the thoughts you are thinking currently serving your future self? Are these thoughts even true? How are you showing up as your future self? 

If you want to stay connected, be sure to check out my Instagram and Tik Tok: Meritt Rollins Brown!

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

TikTok: https://www.tiktok.com/@merittrollinsbrown?_t=8hC2ICTEGIY&_r=1

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This weeks podcast is all about perfectionism and is perfectionism holding you back in your life? I also talk about how to break the cycle of over eating/indulging and what it takes to get off that hamster wheel of emotions.

Check out the reel I created with the speech given by Brene Brown about perfectionism here: https://www.instagram.com/reel/CjYmLufp9rY/?utm_source=ig_web_copy_link

I give you my go-to free, at home favorite workout resource presented by Coach Kozak and his wife Claudia with HASFit. Together they have built a workout empire and I love following along to their videos. https://hasfit.com/

I share with you my favorite business coach, Samantha Siffring. Listen to her Online Business Building Mamas Podcast here: https://samanthasiffring.com/podcast/

She's real. She's genuine. She's awesome.

Don't forget to submit your podcast question of the week answers over on my Instagram: @MerittRollinsBrown!

Enjoy!!

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

TikTok: https://www.tiktok.com/@merittrollinsbrown?_t=8hC2ICTEGIY&_r=1

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Join me as I read the 10 simple rules that Karen Le Billon created while living in France for a year with her husband and two kids. She goes through the ups and downs of figuring out exactly how the French approach mealtimes, manners, and food.

During Covid, I started implementing a lot of these food rules into our routines and they have stuck with us. No more mindless snacking, or eating just to eat. As a family, we often enjoy dinners together, and I invite my kids to cook with me.

Karen brings a lightness to her confusion and culture shock when figuring out what would work best for her and her family. I have quoted her throughout this podcast, and the quotations and pages from her book can be noted in the transcript section.

You may purchase her book on Amazon: https://www.amazon.com/French-Kids-Eat-Everything-Discovered/dp/006210330X/ref=sr_1_1?crid=275XIKIPGTI3Y&keywords=french+kids+eat+everything&qid=1665617304&qu=eyJxc2MiOiIxLjg4IiwicXNhIjoiMS40NCIsInFzcCI6IjEuNjkifQ%3D%3D&sprefix=french+kids+eat+%2Caps%2C198&sr=8-1

As always, feel free to respond to the weekly question by DMing me over on Instagram: @MerittRollinsBrown.

Website: https://cuethenewyou.com/

Instagram: https://www.instagram.com/merittrollinsbrown/

TikTok: https://www.tiktok.com/@merittrollinsbrown?_t=8hC2ICTEGIY&_r=1