Ever wonder why staying motivated feels like lifting weights? Here’s the secret: motivation is a muscle—and in this episode, we’ll show you how to flex it for unstoppable success. Ready to power up your drive? This deep dive was inspired by the Substack Note published here: https://substack.com/@mindsetrebuild/note/c-75598605

This episode examines the analogy of a muscle Warren used in his post, suggesting that motivation can be built through consistent action, just like physical strength. The key takeaway is that achieving big goals requires starting with small, achievable steps and gradually increasing your commitment. We discuss practical advice on building motivation, including setting realistic goals, practicing consistency, and focusing on what truly matters to you. The ultimate goal is to cultivate a strong and resilient inner drive that empowers you to achieve your objectives.

Everything you think you know about boundaries is 100% WRONG!

Setting them isn’t selfish—it’s survival.

𝗪𝗵𝘆 𝗦𝗲𝘁𝘁𝗶𝗻𝗴 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗶𝘀 𝗛𝗮𝗿𝗱—𝗕𝘂𝘁 𝗪𝗼𝗿𝘁𝗵 𝗜𝘁

Setting boundaries sounds simple, right?

But when it comes down to it, saying “no” or creating space for yourself can feel tricky.

So many of us are used to putting others first or trying to meet everyone’s expectations that our own needs take a back seat.

But here’s the thing: strong boundaries aren’t just about saying no—they’re about saying yes to what matters most to you.

𝗪𝗵𝘆 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗙𝗲𝗲𝗹 𝗧𝗿𝗶𝗰𝗸𝘆

1. 𝙁𝙚𝙖𝙧 𝙤𝙛 𝘿𝙞𝙨𝙖𝙥𝙥𝙤𝙞𝙣𝙩𝙞𝙣𝙜 𝙊𝙩𝙝𝙚𝙧𝙨

Ever worry that if you say “no,” you’ll disappoint someone?

This is super common. Most of us worry that setting boundaries will come across as selfish or uncaring.

But actually, it’s the opposite!

Think about it: when you protect your time and energy, you’re more able to give your best to the things you do say yes to.

2. 𝙂𝙚𝙩𝙩𝙞𝙣𝙜 𝘾𝙡𝙚𝙖𝙧 𝙤𝙣 𝙒𝙝𝙖𝙩 𝙔𝙤𝙪 𝙉𝙚𝙚𝙙

Sometimes, it’s hard to set boundaries because you haven’t paused to think about what you truly need.

If you don’t know where your limits are, you’ll always feel stretched too thin.

Taking a moment to tune into what drains or energizes you can help you make choices that feel right.

3. 𝘽𝙧𝙚𝙖𝙠𝙞𝙣𝙜 𝙊𝙡𝙙 𝙃𝙖𝙗𝙞𝙩𝙨

Maybe you’ve been the “yes person” for years.

Changing that habit can feel like trying to turn a big ship around.

But change is possible—and it doesn’t have to happen all at once.

Small shifts, like saying “I’ll think about it” instead of an automatic “yes,” can start to create the space you need.

𝗛𝗼𝘄 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝗬𝗼𝘂𝗿 𝗘𝗻𝗲𝗿𝗴𝘆

Every time you set a boundary, you’re keeping a bit of your energy safe.

Think of boundaries as invisible shields. They don’t mean you’re closing people out—they mean that you’re keeping what matters most inside.

Imagine you have a jar of energy each day. Each “yes” you give takes a scoop out of that jar.

If you’re scooping out energy for things that don’t serve you, you’ll end up drained.

By setting boundaries, you’re choosing to spend that energy where it can truly make a difference.

𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗛𝗲𝗹𝗽 𝗬𝗼𝘂 𝗦𝗮𝘆 “𝗬𝗲𝘀” 𝘁𝗼 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳

When you reduce unnecessary obligations, you’re giving yourself the gift of time and space.

More time for projects you care about, moments with loved ones, or simply the chance to rest.

Remember, every time you say “no” to something that doesn’t align, you’re saying “yes” to what matters.

𝗛𝗲𝗿𝗲’𝘀 𝗛𝗼𝘄 𝘁𝗼 𝗦𝘁𝗮𝗿𝘁

1. 𝙄𝙙𝙚𝙣𝙩𝙞𝙛𝙮 𝙔𝙤𝙪𝙧 𝙋𝙧𝙞𝙤𝙧𝙞𝙩𝙞𝙚𝙨

Take a moment to ask yourself what’s most important.

What activities, people, or goals give you energy and purpose?

Knowing this can help you decide where to focus your time.

2. 𝙋𝙧𝙖𝙘𝙩𝙞𝙘𝙚 𝙎𝙖𝙮𝙞𝙣𝙜 “𝙇𝙚𝙩 𝙈𝙚 𝙏𝙝𝙞𝙣𝙠 𝘼𝙗𝙤𝙪𝙩 𝙄𝙩”

Permit yourself to pause.

Instead of an automatic “yes,” try saying, “I’ll get back to you.”

This gives you space to think about whether something fits with your priorities.

3. 𝙎𝙚𝙩 𝙊𝙣𝙚 𝙎𝙢𝙖𝙡𝙡 𝘽𝙤𝙪𝙣𝙙𝙖𝙧𝙮 𝙖𝙩 𝙖 𝙏𝙞𝙢𝙚

Boundaries don’t have to be big or dramatic. Start small!

For example, if meetings drain you, maybe you set a boundary that you’ll only accept meetings at certain times.

This can give you a sense of control and encourage you to keep building.

𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗱𝗼𝗻’𝘁 𝗰𝗹𝗼𝘀𝗲 𝗱𝗼𝗼𝗿𝘀—𝘁𝗵𝗲𝘆 𝗼𝗽𝗲𝗻 𝘁𝗵𝗲𝗺.

With each “no” that aligns with your needs, you’re opening up space for what brings you joy, energy, and purpose.

It’s about protecting what matters most to you, so you can give your best to yourself and to others.

Are you ready to give it a try?

Start with one boundary this week and see how it feels.

Trust yourself—you’re the best judge of what you need.

Breathing exercises, though simple, offer a powerful and accessible way to manage stress, enhance focus, and increase energy levels. This episode provides an overview inspired by an article I originally published on my 𝕏 feed.

And here’s the article that inspired this episode:

Why Breathing Exercises Can Feel Like Magic

Breathing—it’s something we all do without thinking.

𝗕𝘂𝘁 𝘄𝗵𝗮𝘁 𝗶𝗳 𝘆𝗼𝘂 𝗰𝗼𝘂𝗹𝗱 𝘂𝘀𝗲 𝘆𝗼𝘂𝗿 𝗯𝗿𝗲𝗮𝘁𝗵 𝘁𝗼 𝗳𝗲𝗲𝗹 𝗰𝗮𝗹𝗺, 𝗳𝗼𝗰𝘂𝘀𝗲𝗱, 𝗮𝗻𝗱 𝗲𝗻𝗲𝗿𝗴𝗶𝘇𝗲𝗱?

Breathing exercises can feel like pure magic, giving you an instant tool to improve your day and your mindset. Let’s dive into how they work and why they might be the simple answer you didn’t know you needed.

𝗪𝗵𝘆 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 𝗠𝗮𝘁𝘁𝗲𝗿𝘀

Most of us only breathe deeply when we’re working out or sighing after a long day. Normally, we take shallow breaths, which bring in just enough oxygen to keep us going but not enough to fully nourish our bodies.

Deep breathing changes that, helping you take in more oxygen, which fuels your mind and body and reduces stress. Imagine this: when you’re stressed, your body goes into “fight or flight” mode, releasing stress hormones.

But when you take a few deep breaths, you signal to your brain that it’s safe to relax. You’re literally telling your body, “Hey, it’s okay—calm down.” In turn, your stress hormones drop, and you feel more in control.

𝗧𝗵𝗲 𝗠𝗮𝗴𝗶𝗰 𝗼𝗳 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀

1. Instant Calm

Have you ever been in a situation where you felt overwhelmed or nervous? Next time, try this: close your eyes, inhale slowly through your nose, hold for a second, and exhale fully. Repeat this a few times. Notice how you feel? This exercise, called “𝘮𝘢𝘨𝘪𝘤 𝘣𝘳𝘦𝘢𝘵𝘩,” gives your mind a break and clears away stress.

2. More Energy, Less Stress

Breathing exercises are like an energy boost without caffeine. When you breathe deeply, you get a full supply of oxygen, which wakes up your brain and body. Just a few minutes a day can be enough to keep stress levels down, making you feel more energized and clear-headed.

3. Focus and Clarity

If your mind often feels cluttered, breathing exercises can help. They push out distractions and bring you back to the present moment, sharpening your focus and boosting your creativity. Think of it as pressing the “reset” button on your mind—ready to tackle whatever’s next.

𝗤𝘂𝗶𝗰𝗸 𝗦𝘁𝗮𝗿𝘁: 𝗧𝗿𝘆 𝗧𝗵𝗶𝘀 𝗦𝗶𝗺𝗽𝗹𝗲 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲

Try this exercise anytime you need a boost or a calming reset:

* Step 1: Sit comfortably and close your eyes.

* Step 2: Inhale slowly through your nose for a count of four, feeling your belly expand.

* Step 3: Hold your breath for two seconds.

* Step 4: Exhale slowly through your mouth for a count of four.

Repeat a few times, and notice how much clearer and more centred you feel.

Breathing exercises might seem simple, but they’re powerful. They help you tune into your own needs and guide you back to feeling calm and present.

And the best part? You already have everything you need within you.

Try a few deep breaths today—you might just feel the magic too.