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In today’s episode of the Default to Yes™ Podcast, we’re looking at the real purpose of morning routines, evening reviews, and journaling—and why these practices are not about “me time” or aesthetic ritual.

They are the foundation of what I call The Prefrontal Protocol: a daily rhythm that trains your brain to operate from clarity, calling, and intention rather than reactivity or overwhelm. These simple practices aren’t luxuries—they’re the training ground for capacity, resilience, and the ability to show up as the woman you want to be.

We explore the difference between capability and capacity, and why you may be fully capable of living your purpose but still lacking the capacity to sustain it. The good news? Capacity is grown. Cultivated. Built daily—and your routines are where it begins.

You’ll learn how morning regulation sets your mind “on things above” (Colossians 3:2), how evening reflection integrates insight and releases emotional residue, and how journaling helps you seek first the Kingdom by aligning your thoughts, identity, and energy with what matters most (Matthew 6:33).

If you're ready to move out of survival mode and into intentional, spirit-led, neuroscience-backed living, this episode will give you a framework to begin today.

✨ In This Episode, We Cover:

• Why morning routines and evening reviews matter more than ever
• The Prefrontal Protocol: how simple habits activate your higher brain
• The difference between capability and capacity—and how to grow both
• Why these practices are not about “self-care” but self-leadership
• How scripture aligns with neuroscience in building daily intention
• How journaling separates truth from mental noise
• Why these rhythms help you know when to rest
• How these daily decisions help you Default to Yes in your calling, identity, and character

✨ Scripture Referenced

• Colossians 3:2 — “Set your minds on things above, not on earthly things.”
• Matthew 6:33 — “Seek first the Kingdom of God and His righteousness…”

✨ Takeaways

• Your routines are neurological tools, not hobbies.
• Capacity is trained through rhythm, not intensity.
• Evening reflection is what frees tomorrow from yesterday’s noise.
• Journaling builds clarity, identity, and emotional regulation.
• You don’t have to wonder when to rest—your rhythms will tell you.
• When you consistently activate the prefrontal cortex, you consistently Default to Yes.

If this episo

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