Grow With Intention by MuchelleB

Try out a mind prompt track from the Intention community!

☁️ Join the Intention Community for more guided journaling sessions like this one ⇢→ Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it.→ Join: https://intentioncommunity.circle.so/

☁️ What are Mind Prompt Tracks?

• Audio tracks with 20 - 30 curated, guided questions that help you think differently, solve problems, and create change.

• You can listen while doing low attention tasks e.g. walking, folding clothes or stretching (don’t use these tracks while doing anything that requires your full attention to do safely e.g. driving - I did mention driving in this because.. I use these when I'm driving super familiar routes - Use your own judgment, you know you best, I'll advise against for safety reasons!!).

• Each track focuses on a specific theme.

• You don’t need to answer out loud or write unless that’s your preference. Just listen and notice what comes up.

• They are designed to prompt your subconscious mind, pointing it in the right direction, so that it can work for you in the background.

Think of your subconscious as an assistant.

When you start listening to a Mind Prompt Track, you give a specific area of your life or outcome that you want consistent, gentle attention. It (your subconscious) notices. It wants to help you to solve your problems and to get what you want.

Buut it can help you much more easily when you’ve:

• Let go of your old thinking about the problem/area/outcome

• Framed the problem in the right way

• Figured out exactly what’s in your way that you need to overcome

• Acknowledged and let go of unhelpful assumptions

• Pointed it in the right direction as to how to think

Mind Prompt Tracks are designed to do all of the above. When you use Mind Prompt Tracks, you stop trying to push your way forward and start letting your mind do what it’s built to do - solve your problems, create clarity, and move you toward what you want.

When you try to solve a problem by thinking harder, it usually backfires. The more pressure you add, the less creative and open your mind becomes.

Mind Prompt Tracks work because they do the opposite. They help you look at a problem in a light, curious way, without urgency or self-judgment. They direct your subconscious mind to get to work on your goals and problems for you, with minimal effort involved.

💭 *Video timeline ⇢*00:00 10 Simple Organisation Ideas00:10 Organise by Jobs to Be Done01:31 One Job per Container02:01 Manually Cross Off Days02:44 Use Staples to Simplify03:25 Mindful Decluttering Lessons04:54 Templates and Checklists05:35 Choose Your Burdens Wisely06:51 One Notebook System07:27 Schedule Life Admin Time

💿 *Get my best practical ideas in your inbox (free)⇢*→ Sign up: https://www.muchelleb.com.au/newsletter-signup☁️ *Join the Intention Community (it's replaced the Intention app)! ⇢*→ _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._→ Join: https://intentioncommunity.circle.so/🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*→ _"This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack💛 *If you liked this video, you'll probably like... ⇢*→ The Behaviour Change Playlist _(when you want to start a new habit or change)_ : https://www.youtube.com/playlist?list=PLW3yd6NHmEVqXsWO6qv2AytfUtVeVf6f7🍧 *I post more of this kind of thing on Instagram ⇢*→ Follow me: http://instagram.com/muchelleb

💿 *Get my best practical ideas in your inbox (free)⇢*→ Sign up: https://www.muchelleb.com.au/newsletter-signup☁️ *Join the Intention Community (it's replaced the Intention app)! ⇢*→ _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._→ Join: https://intentioncommunity.circle.so/🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*→ _"This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack💛 *If you liked this video, you'll probably like... ⇢*→ The Behaviour Change Playlist _(when you want to start a new habit or change)_ : https://www.youtube.com/playlist?list=PLW3yd6NHmEVqXsWO6qv2AytfUtVeVf6f7🍧 *I post more of this kind of thing on Instagram ⇢*→ Follow me: http://instagram.com/muchelleb🎧 *Prefer Spotify? ⇢*→ I'm over there too: https://open.spotify.com/show/2HqznNA2v9McYirvqmUVvO?si=024ac78820b24443💭 *Video timeline ⇢*00:00 The tiny choicess00:24 Hit a choice point, call it out01:30 With every choice point there's a lie03:53 Choose Wonder05:33 Barriers Over Discipline07:40 The Unmotivated Smokescreen🔗 *I exist in the context... ⇢*🔗 Michelle Segar The Joy Choice: https://www.amazon.com.au/Joy-Choice-Finally-Achieve-Exercise/dp/0306826089

💿 *Get my best practical ideas in your inbox (free)⇢*→ Sign up: https://www.muchelleb.com.au/newsletter-signup☁️ *Join the Intention Community (it's replaced the Intention app)! ⇢*→ _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._→ Join: https://intentioncommunity.circle.so/🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*→ _"This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack💛 *If you liked this video, you'll probably like... ⇢*→ The Behaviour Change Playlist _(when you want to start a new habit or change)_ : https://www.youtube.com/playlist?list=PLW3yd6NHmEVqXsWO6qv2AytfUtVeVf6f7🍧 *I post more of this kind of thing on Instagram ⇢*→ Follow me: http://instagram.com/muchelleb🎧 *Prefer Spotify? ⇢*→ I'm over there too: https://open.spotify.com/show/2HqznNA2v9McYirvqmUVvO?si=024ac78820b24443💭 *Video timeline ⇢*00:00 Intro

00:37 Put in less work

01:30 Thoughtful commentary does not a useful journal make

03:27 Instead of using journaling prompts

04:07 BW Mode

05:25 Venting isn't the answer

06:05 Drop the rules

07:19 Don't reopen ur wounds

09:27 Lock it down🔗 *You think this video just fell out of a coconut tree? It exists in the context... ⇢*

Most of this video is just... years of experience with journaling (with a lot of giving up on journaling, trying again, noticing what worked and noticing what didn't. But there are always sooo many smart people that have influenced me along the way. In this video, that includes:

🔗 Judd Brewer talks a lot about the "emotional juice" of memories in the context of anxiety - I looove that wording and using it a few times in this video.

🔗 The idea of "dropping a question into your mind like you're dropping a pebble into a pond" is from a book with a one-word title - unfortunately I can't remember the name of it! If it comes to me I will add here.

🔗 "Sentence starters" is something I got into after reading "Unlocking The Emotional Brain" - this book is... amazing, life-changing lol and has nothing to do with journaling at all, but also has everything to do with journaling for me: https://amzn.to/4z3Ib7S

🔗 The idea of memories holding emotional juice was also something that came from using "imagery rescripting", more on that here: https://www.youtube.com/watch?v=l2qPNirHniQ

🔗 The research on venting "Don't ignore your negative emotions, but don't dwell on them": https://www.psychologytoday.com/us/blog/happy-together/202309/do-you-vent-because-you-think-its-good-for-you-think-again

Watch my top 10 time management video playlist ⇢ https://www.youtube.com/watch?v=6EmtPFYBqZY&list=PLLIqjsG5vfFo

💿 *Get my best practical ideas in your inbox (free)⇢*

→ Sign up: https://www.muchelleb.com.au/newsletter-signup

☁️ *Join the Intention Community (it's replaced the Intention app)! ⇢*

→  _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._

→ Join: https://intentioncommunity.circle.so/

🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*

→ _"This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_

→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack

💛 *If you liked this video, you'll probably like... ⇢*

→ The Behaviour Change Playlist _(when you want to start a new habit or change)_ : https://www.youtube.com/playlist?list=PLW3yd6NHmEVqXsWO6qv2AytfUtVeVf6f7

🍧 *I post more of this kind of thing on Instagram ⇢*

→ Follow me: http://instagram.com/muchelleb

🎧 *Prefer Spotify? ⇢*

→ I'm over there too: https://open.spotify.com/show/2HqznNA2v9McYirvqmUVvO?si=024ac78820b24443

💭 *Video timeline ⇢*

00:00 Why I started reading parenting books

00:31 To up your self-discipline, improve your relationship

02:23 Choices impact on performance

03:39 Frustration at yourself is a waste of time

04:59 Grown-ups need natural consequences

07:28 The power tool

09:38 Less toys for more focus

10:42 A parenting hack I got at a party

🔗 *You think this video just fell out of a coconut tree? It exists in the context... ⇢*

🔗  Og Instagram Post: https://www.instagram.com/p/Da_1kQ5GDT8/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

🔗 The framing of "correction without frustration" is actually from this tweet, a dog training resource, but its my fave way I've personally seen it framed and reminds me of parenting advice from hunt gather parent: https://x.com/Kollerkunzultz/status/2076634566656237884

🔗  Explosive Child Book: https://www.amazon.com.au/Explosive-Child-Sixth-Understanding-Chronically-ebook/dp/B08NP52GTW/ref=sr_1_5?crid=SJ8B0KBNX4D3&dib=eyJ2IjoiMSJ9.eyYuldvpQv2VCIV87SSGWTyK2dZicK3gAE6ogbVOOE4mnTuY5x43BKNfKiUOrm6gdg602Z_CCI5eJkhMtBen_tbpUlJH-kY6v5i-8hwj1fi3wF7QtHBgCJzFJZGuXv8S9R5q-zpwUbJJdV9VI8RlE_a_St3Tr1sql2-IJeheWl2DEfvt0iOGIzBC3t3uNFayp_pQXspoaDa18JqThWlvVP9gSHgbzcV_gfjOUyweAiabjo6jxrBHg4vIvKIBAZk2OKBAVrWckhmZxdlouE-LPah6v5VASZLPQSFzacFtKmQ.LI59QQUEuK7tjvBvT1IDJi_sXqOWEa77NiEtIDSHUdw&dib_tag=se&keywords=explosive+child&qid=1784882792&sprefix=explosive+c%2Caps%2C317&sr=8-5

🔗  Laura Markham Calm Parents Happy Kid: https://www.amazon.com.au/Calm-Parents-Happy-Kids-Stress-Free/dp/B086VJM879/ref=sr_1_3?crid=13KQ9J4FPGI02&dib=eyJ2IjoiMSJ9.46PPBBh7VkK7nZaKB1RzZ399uObrSQUUQAtB7cYCxVlKWTWvML8xYQ41wgQE2qW0BefejnfXJvA4bX6e634-IqQjQ3YSFE8r4-z0hZgdbm7ITsM_NMy61neCE62z7RL6Y7pCq7LD70Yl-kYJllD2p-I8Ejce3VBJR1j7Kt3k5Vo5p3x4ews9jIWbqMw5h1uSfNwpRKVR-Y48q1AsT0GgAtWFGtgP43HdT_7_Eqln6YWir0phSI4Q2VGIw4lGWE-mUQUN3J-huY8J-fiohc28ddWyoH-DV_WIGhMSQ93Aw6g.UixFW8h61VSquDnlSHpuKN4N_kG0j_SUqXDlYRd2U_E&dib_tag=se&keywords=laura+markham&qid=1784882819&sprefix=laura+markh%2Caps%2C340&sr=8-3

🔗  4 toy vs 16 toy study: https://www.jcfs.org/blog/less-more-toys-and-their-impact-childrens-cognitive-and-neurological-development

🔗 Choosing a colour ball impacted performance: https://www.sciencedirect.com/science/article/abs/pii/S0167945724000101

Hello hellooo! I have been sick! ~ In order not to make myelf worse by talking for too long (or burden you with the sound of my voice lets be so honest), here's a little throwback episode to one of my favourites.

💿 *Ur next watch⇢*

→ An unusual guide to building self-discipline: https://www.youtube.com/watch?v=KsgJRsyIqV0

💿 *Get my best practical ideas in your inbox (free)⇢*

→ Sign up: https://www.muchelleb.com.au/newsletter-signup

☁️ *Join the Intention Community (it's replaced the Intention app)! ⇢*

→  _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._

→ Join: https://intentioncommunity.circle.so/

🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*

→ _"This Notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_

→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack

💛 *If you liked this video, you'll probably like... ⇢*

→ The Time Management Playlist _(when you want to expand your time)_ : https://www.youtube.com/playlist?list=PLW3yd6NHmEVrxrOSvViA1PcZVh3hhD6cs

🍧 *I post more of this kind of thing on Instagram ⇢*

→ Follow me: http://instagram.com/muchelleb

🎧 *Prefer Spotify? ⇢*

→ I'm over there too: https://open.spotify.com/show/2HqznNA2v9McYirvqmUVvO?si=024ac78820b24443

💭 *Video timeline ⇢*

00:00 Why Productivity Feels Hard

00:25 Slide mode

02:19 Emily Nagoski

04:04 Is fun the answer?

05:12 The more you fear demotivation...

06:46 Stubborness as a mindset

08:11 Hook, line, sinker

08:41 Ur thoughts are like a stove

🔗 *You think I just fell out of a coconut tree? I exist in the context... ⇢*

🔗 Emily Nagoski Come as You Are: https://www.amazon.com.au/Come-You-Are-Surprising-Transform/dp/1982165316/ref=sr_1_1?

💿 *Get my best practical ideas in your inbox (free)⇢*

→ Sign up: https://www.muchelleb.com.au/newsletter-signup

☁️ *Join the Intention Community (it's replaced the Intention app)! ⇢*

→  _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._

→ Join: https://intentioncommunity.circle.so/

🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*

→ _"This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_

→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack

🍧 *I post more of this kind of thing on Instagram ⇢*

→ Follow me: http://instagram.com/muchelleb

💭 *Video timeline ⇢*

00:00 The Acceptance Paradox

00:29 What is "acceptance"?

01:18 Meredith and the sickness

02:27 The welcome mat mindset

03:04 The goal beneath the goal

04:51 To accept is to observe without judgment

06:19 The Forever Exercise

🔗 *You think this video just fell out of a coconut tree? It exists in the context... ⇢*

🔗 This video title was inspired of course, by the original Carl Rogers quote, but also by the lovely Anna Howard, https://www.youtube.com/watch?v=sLsjepPZKd0, alongside the substack article of the same name, https://www.henrikkarlsson.xyz/p/diaries - I made a point not to read or watch either of theseee because I am far too scared of accidental plagiarism, but as soon as I saw that video title I was like oh, I have things to say.

🔗 The story of Meredith was from a book by Brad Stulberg, Master of Change: https://www.amazon.com.au/Master-Change-Everything-Changing-Including-ebook/dp/B0DG48NL6P/?_encoding=UTF8&pd_rd_w=qOJjF&content-id=amzn1.sym.7153b2d3-487c-46f2-9cd8-b060e652f2e8&pf_rd_p=7153b2d3-487c-46f2-9cd8-b060e652f2e8&pf_rd_r=355-7641594-2976438&pd_rd_wg=6K41W&pd_rd_r=06e3a135-9507-431f-9d55-e6b90ee4f7a8

🔗 The altered story of Marjorie was from Lance Dodes work, which I highly recommend: https://www.amazon.com.au/Breaking-Addiction-7-Step-Handbook-Ending-ebook/dp/B004HD61JK/ref=sr_1_1?crid=DXE9HIBJ3N1Q&dib=eyJ2IjoiMSJ9.1kxyD7yNzHnY_UJtzGX_6ZoZe9iG5LCEQR9eUHiYL0q2LG8j_oTHTimNqyrpDSFe.99Do7fzTIvS4nGYRjaQC_f_WiwHUEhLu2IYyyzTDbYQ&dib_tag=se&keywords=lance+dodes&qid=1781382211&s=digital-text&sprefix=lance+dod%2Cdigital-text%2C260&sr=1-1

🔗 How To Get Rid Of Headache Or Migraine In 2 Minutes Or Less https://www.youtube.com/watch?v=UKGtv84aSjo

🔗 This video is really about radical acceptance, which originated in Dialectical Behavior Therapy (DBT). It was developed in the late 1980s by psychologist Dr. Marsha Linehan and was also inspired by Buddhism. For a very modern version of radical acceptance, check outttt.. the let them theory haha.

🔗 I really enjoyed this book about acceptance: https://www.amazon.com.au/Acceptance-Create-Change-Move-Forward/dp/1399707930/ref=sr_1_3?crid=2DTURUMQI7EP7&dib=eyJ2IjoiMSJ9.BtkrDfBHItOgDVmAD_JMfqBfZzh5rO4_cOM_01m9SnKxWeQF6Y5qQUAdaPBSE0Ar5eD4gtU833uae-4vpdYhK2q34eyYQsuXH6rpb6yZF7xu70d-V8M4hfX8x4wvjAcnCfGWvfwC5nEF0Pp0JBCfDg.bzrdGqKR89HVQCEiwbfAXVUU6TPHY3fDc-oC8nveOyU&dib_tag=se&keywords=acceptance+padraid&qid=1781382531&sprefix=acceptance+padra%2Caps%2C239&sr=8-3

🔗 But if I'm being real, my understanding of acceptance stemmed way more from this book than anything else: https://www.amazon.com.au/Forgive-Good-PROVEN-Prescription-Happiness/dp/006251721X/ref=sr_1_1?crid=1P9033T906N9P&dib=eyJ2IjoiMSJ9.2J9j8DKYGSRV_eJ3L6VVu3riheL9Wj1Xh2gQSakePNiFnlNhnhh89EZinqpuZnUy7isBWA-4nkvKSa4Lc7LQhdJc3TGc3M-EZaq4ZoY964S13rNI9DCdbh7T3ojbJuZKNNPpK-OM-7v_eKFfMKgtLQ.l1xlyQ9NmNzBpycQCPwmXp6EQ2lV0MQOHYIFimmUIe0&dib_tag=se&keywords=forgiveness+by+fred+luskin&qid=1781382600&sprefix=forgiveness+by+fred+lusk%2Caps%2C247&sr=8-1

☁️ *Join the Intention Community to access The Change Session! ⇢*

→  _Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it._

→ Join: https://intentioncommunity.circle.so/

→ Check out The Change Session (it goes hand-in-hand with this video!): https://intentioncommunity.circle.so/c/the-change-lab/the-change-session

📝 *Important notes⇢*

📝 This approach is most suitable for everyday small changes (kind of like the examples I talked through in this video!), *not* for change related to any events that could be considered catastrophic - please ALWAYS consult a professional if what you're experiencing is related to very difficult events in your life.

📝 This isn't the only way to change that requires less "force" and leans more "natural/spontaneous". There are always (at least) 100 ways to climb a mountain! 

📝 For some changes, it also wouldn't make sense to try to apply the ideas in this video. 

📝 For some brains, this approach might not be helpful at all. Always, where you can, try to experiment in small ways to check out what DOES suit you and how YOU operate before diving in and taking any ideas in this video as absolute fact.

📝 Keep an open mind but also... take what resonates, leave the rest. 

📝 I'm not a mental health professional, just a gal into shame-free, acceptance-based behaviour change.

🪞 *Organise your Life with the Calm Productivity Notion Pack. ⇢*

→ _"This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce_

→ Get the pack: https://shop.muchelleb.com.au/products/the-calm-productivity-notion-pack

💛 *If you liked this video, you'll probably like... ⇢*

→ The Behaviour Change Playlist _(when you want to start a new habit or change)_ : https://www.youtube.com/playlist?list=PLW3yd6NHmEVqXsWO6qv2AytfUtVeVf6f7

🍧 *I post more of this kind of thing on Instagram ⇢*

→ Follow me: http://instagram.com/muchelleb

🎧 *Prefer Spotify? ⇢*

→ I'm over there too: https://open.spotify.com/show/2HqznNA2v9McYirvqmUVvO?si=024ac78820b24443

💭 *Video timeline ⇢*

00:00 Why are you the way you are?

01:03 You are a walking, talking prediction machine

01:55 Your predictions change how you behave

03:47 Buut they aren't conscious

05:46 How to find your predictions

06:56 How to dissolve your predictions

08:45 The goal: Get your brain to recalculate

10:29 Creating a mismatch experience

11:46 How your brain changes through neuroplasticity

13:32 Thank u, next

🔗 *Helpful Links ⇢*

🔗 Book: Redefining Stuttering by John Harrison

*Each stutter may be unique when it comes to cause. This book goes through a number of potential factors that might contribute towards sustaining a long-term stutter from Johns unique perspective. It's a great read. https://www.amazon.com.au/Redefining-Stuttering-struggle-Previously-Speaking/dp/1929773005

🔗 Book: (The book that started it all) Unlocking the Emotional Brain: Memory Reconsolidation and the Psychotherapy of Transformational Change by Bruce Ecker https://www.amazon.com.au/Unlocking-Emotional-Brain-Reconsolidation-Transformational/dp/1032139129

*This book is THE resource to look at if you're interested in how our predictions change our behaviour and shaped a lot of the knowledge shared in this video.
🔗 Book: Little Treatments Big Effects by Jessica Schleider. This book is where Jessica shares her "epiphany" story after trying a hard food. https://www.amazon.com.au/Little-Treatments-Big-Effects-Meaningful/dp/1472147227

💿 Get my best practical ideas in your inbox (free)⇢→ Sign up: https://www.muchelleb.com.au/newslett...☁️ Join the Intention Community (it's replaced the Intention app)! ⇢→ Every month, two brand-new tools (meditations, worksheets, videos, etc) drop, usually built around a recent video - so that you can take what you’ve learned and do something with it.→ Join: https://intentioncommunity.circle.so/🪞 Organise your Life with the Calm Productivity Notion Pack. ⇢→ "This notion pack is amazing!! I feel like it’s changing my life already and I’ve never been so impressed by a product." Alice Joyce→ Get the pack: https://shop.muchelleb.com.au/product...💛 If you liked this video, you'll probably like... ⇢→ The Behaviour Change Playlist (when you want to start a new habit or change) :    • Habits and Behaviour Change ✨  🍧 I post more of this kind of thing on Instagram ⇢→ Follow me:   / muchelleb  💭 Video timeline ⇢

00:00 Five Weird Practices00:17 Flaw Noticing02:23 The Recast Technique04:42 Reality Broadening06:45 Mental Rejection08:26 Thought Watching