Project Joyful

How do you purchase something that's a stretch amidst all those 'can I afford it calculations' and still maintain the mindset of abundance? It's all about the questions that you ask, the thoughts that you think, and how you feel about what you think.

In today's episode Tracy shares how to reframe your questions to attract more of what you want.

And if you're curious about how the law of attraction (as most people teach it) actually repels money, check out my mentor Jim Fortin's podcast on just that by clicking here.

For detailed show notes, visit ProjectJoyful.com.

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Do you pride yourself on being an over deliver? Or perhaps you're living on adrenaline. And if you've been living on adrenaline for a long time, you won't even recognise that you're burning through this essential hormone.

We pride ourselves on our multitasking secret powers. Except neuroscience shows that we don't actually multitask. We switch from one task to another so quickly it seems we're doing them simultaneously. But this ability comes at a cost.

Are you feeling tired, anxious or worried that you may get 'found out'? Are you using over delivering to keep you from doing other scary stuff? In today's episode Tracy shares what over delivering is costing you and how you can overcome the need to over deliver.

Interested in a deeper dive into this topic, check out our companion resource by clicking here.

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Understanding what matters most to you is the key to finding happiness at work. It doesn't mean your values need to exactly match your employers values. It's about how you can find ways to experience your values in your workplace.

In today's episode, Tracy shares what you can do to increase your sense of joy and fulfillment in the workplace without changing your job.

Want to dive in and discover your values and how to apply them at work? Check out Tracy's free training at ProjectJoyful.com.

Want to carry on the conversation? Connect with Tracy on Instagram or Facebook.

In today's episode Tracy shares a problem solving framework based on the latest research.

When we try and solve a problem, our natural instinct is to do more or add more things to solve it rather than doing less or removing redundant tasks or features.

Visit How To Solve a Problem By Doing Less for a detailed breakdown of this framework.

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Discover the secrets high performers use to get a great night's sleep.

Research shows less than 7 hours of deep restorative sleep the night before reduces your productivity.

For some people, getting to sleep is challenging and comes with its own stress. For others, staying a sleep is the issue. There are things you can do to set yourself up for a great night's sleep.

In this podcast, Tracy shares resources, tools and strategies for signalling to your mind and body that it's time to sleep.

Here are some additional resources

Make your own herbal bath bag

How to design your evening routine

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Here's a winning strategy used by athletes and peak performers, schedule recoery blocks every single day.

 

In this episode, Tracy shares what stress is and how it affects your body. Tracy describes the difference between short stressful moments and coping with long term stress.

Recover from stress and build your energy using active recovery. What do you do to recover physically, emotionally, mentally and spiritually? Tracy shares easy to implement ideas for each recovery area.

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Many people look for a new job because they're not happy with the one they're in. But the energy you bring to your search determines the quality of your next role. In this episode, Tracy talks about the steps you can take to ensure you don't bring unhappiness with your current role to the job interview. Why does this matter? Because interviewers can tell! But beware, Tracy has had clients who've gone through the process described in this episode only to move from hating their job to falling back in love with it. It's about looking at the cause not the symptoms.

Tracy also shares strategies for getting really clear on what your dream role is.

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Your happiness is determined by the gap between where you think you are and where you think you should be.

And, where you think you are right now, is based on your perception of reality. And your perception of reality is based on the stories you're telling yourself about where you believe you are, and what you think that means.

Has there ever been a time where you told yourself something. Let's say you set an exam at school, or you went for your driver's license. And as you were doing it, you knew you had messed it up. You get to the end of the test. You brace yourself for the bad news. And you passed, or you aced that exam, you thought you'd completely messed up. That's your perception of reality.

Now let's look at the other side of that equation. The story you're telling yourself about where you think you should be. It's a story as well. And who decided you should be there? We learn most of our 'should bes' before age 7.

Those 'should bes' were based on how we interpreted what our influencers and authority figures were teaching us. And what they were teaching us was all based on their stories as well. We're just absorbing all this information, and making these stories true. All these stories land in our subconscious, and we act as if those stories are true. And because we're taking action based on those 'true' stories, we're validating them with our own experiences.

Now you can change those stories. You can change where you think you are and where you think you should be, and what that means. And here's how you do it.

HOW TO NARROW THAT GAP

1. Start by reviewing where you think you are today. What's the story in there? Dive deep. Spend time with this. But also play with it.
2. What if you changed the story by changing the meaning that you gave to it?
3. Next, do the same thing with where you think you should be. What's that really about? When did you decide that that's where you should be? If that story is working for you, play with softening it. Try replacing should, with could. How does that feel? If you're looking at where you could be?

Ultimately, you're where you're meant to be. There's no good or bad. There's no right or wrong.

Just take a moment and think what would your life feel like right now if you knew that everything is simply a life experience.

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I've noticed, the one thing that makes a positive difference in my clients and patients lives is having enough energy. Enough energy to not just get through the day, but to be present with your loved ones at the end of the day.

Having enough energy so you have more than you need to draw upon is not about eating the right things, or exercising, or taking the magic supplement. It's about what you think. And it's about making self care an absolute must. Self care is the first thing you do each day, and more importantly, it's what you do through the day.

Most people think 'pay yourself first' is about paying over some money to themselves, before they pay the bills. It's not. It's about taking care of yourself, being that person who prioritises self care, so that you have the energy to do the things you need to do, to generate the life you've chosen to create. And that life is the one that you are in every single day.

Taking care of yourself on a deep level is what matters will show up in your bank account. There have been times when I ran myself a bit low. I needed to heal, but I pushed on. I ended up being burnt out. I ended up feeling worn out, wired and tired. I ignored it and just pressed on. But guess what happened?

As a herbalist, my patients started to fall away. You know, I started to get last minute cancellations and rebooks, less new patients. Why? I hadn't changed my marketing. Nothing about me had changed. And then I remembered:  physician heal thyself.

I wasn't in a space to serve. I didn't have the energy and the universe, in its infinite wisdom, registered that. And helped me take care of it.

Now I can't say I was pleased about this at the time, it took me a while to work it out. To see that correlation. Taking care of myself, through loving myself, gives me more energy.

Energy is like a bank account, right. The more we take care of ourselves, the more energy is in that bank. We enjoy life more. And isn't that, what life is about? Enjoying life?

How to Build Your Energy

There are a number of things that you can do in terms of your energy bank account. It's all about your way of being and your self care practices. So if you take care of yourself throughout the day, day by day, month, by month, year by year; you will have more energy to serve your clients. You have more energy for your family, for your workmates, for the people who work for you. And you can draw on that bank of energy when you're going through intense periods such as life events, or, as a business owner, if you're doing a launch.

Here are some ideas for self care

Here is a buffet that you can draw from and that you can add to. If you have other ideas for the self care list, please leave those suggestions in the comments so we can all benefit from it.

• A workout where you're including functional movement, balance, and flexibility work. Now if you're not sure how to do that, treat yourself to a personal trainer.
• Make a list of recovery activities and pull together your props ahead of time. So for me, my ultimate chillax is a nice cup of tea, made in a teapot, and served in a teacup on a tea tray with a book. So, for example, get yourself a stack of books going. Find that fancy pants teapot and teacup. If you live with others, agree a Do Not Disturb sign so that when you're in the midst of that book with your gorgeous cup of tea, you're not accidentally pulled into somebody else's agenda.
• Find your own way to meditate. Ideas include: listening to an app, Gregorian chants, reciting a mantra. For some people, it's staring at the garden, looking at a crystal, a flower or a candle. Find what works for you.
• Mindfulness based activities like colouring in, flower arranging, walking in the park.
• One of my favorites as a herbalist is that I like to make my own remedies and beauty products. Click Here for recipes that are on my blog, TracyTutty.com .
• Create an album on your phone, of heart lifting photos. Inlcude that perfect picture of walking the dog, or the cat smiling up at you, or spending time with the kids, or that perfect holiday. Just flick through them on your phone and just allow yourself to really enjoy that moment or relive that moment.

The trick to self care is based on three principles.

1. In terms of looking after your mind and body and your health, it's about bringing in movement that focuses on expansion.
2. In terms of your soul, it's about finding ways to bring more joy into the moment, and into your life. Whether it's getting out on the garden, looking at those photos, spending quality time with people you care about, taking the dog for a walk, patting the cat.
3. And in terms of the mindfulness, it's creating space in your brain through meditation or refer back to the white mist exercise which I shared in the last episode.

Find new ways to relax so that you can move from being wired and tired, to rest, to calm, to peace. Take a moment now and have a think about what you can do to pay yourself first.

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Has there ever been a time in your life where you felt anxious, or uncertain, or just not right in yourself? It's happening a lot right now. We're dealing with a lot of uncertainty in today's world, and more and more of my patients are coming to me, and they're really struggling with being on an even keel when it comes to our mental health. Unfortunately, mental health is something that we're not yet talking about in the same way as we talk about physical health.

This episode is about giving you a really quick and discreet exercise to help you manage your anxiety. If you're dealing with anxiety, please do reach out to a medical professional for some help. If you find you're having the odd anxious moment, then this exercise may be enough to support you through that process.

First of all I will talk about this exercise, and then we're going to do it together.

It's called the White Mist Exercise. It's a visualization or meditation. And I love it. And the reason I love it so much is because it's really quick. It's really discreet, and it's really effective. It's something you can take yourself off to the loo. Five minutes later, you're feeling in a much better, more in control space.

Here's how to do The White Mist Exercise

All you do is you imagine that you're breathing in a white mist. And as you breathe in that white mist, you see it circling in and around inside of your head. And then on the outbreath, you simply breathe out that white mist. And as you breathe out that white mist you feel your shoulders droop, and you feel your body go limp.

Do this as many times as you need to, to get that sense of calm back again.

Feel free to share this with anyone that you think might help or it might benefit. Because we all need a little calm in our lives right now.

 

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