The Rob Arthur Podcast

How often do you feel like your time is being wasted?

Stuck in a conversation that’s going nowhere.

Grinding through a book or movie that you think sucks.

Struggling with a crappy job, relationship, or other life situation

Nobody is forcing you to continue the conversation.

Nobody is forcing you to finish the book or movie.

Nobody is forcing you to stay with the job, relationship, or other life situation.

Your time is yours and yours alone.

Only you can waste your time.

This isn’t to say you can always do what you want.

You can, however, always do what's best for you with what you have.

That’s all you can ever do.

You might not like your options.

You might do things you’d rather not, simply to avoid the alternative.

Whether any situation is a “waste”, though, is up to you.

A matter of perspective.

Do such times have to be a “waste”?

Can such times encourage growth and reflection?

Help you understand what you want from life?

Inspire you to work for a better future?

Practice gratitude that things could be worse?

You only have so much time.

Make the most of it.

That’s something only you can do.

It’s not always easy.

It’s not always fun.

It is worth it.

You are worth it.

You’ve got this.

Some of us have no idea what we weigh.

We might be scared of what we’ll see.

We might be paying attention to other measures of progress.

We might just not care.

Others of us check our weight daily, perhaps even more.

We obsess over the number we see.

Ruminate over it between each check-in.

Let it dictate how we feel about ourselves and our lives.

Your weight may help you assess your physical health.

This is particularly true when used with other metrics, such as your height, waist circumference, or changes in performance.

But it will never help you assess your quality of life.

Your scale will never measure happiness.

Push yourself to be healthy.

You deserve that.

To look, feel, and move well until a ripe old age.

Remember, though, that your body is a tool.

Your means for living your life.

Hearing, seeing, touching, tasting, and smelling.

Feeling all the love, joy, excitement, and even sadness or fear.

Fulfilling your unique purpose.

Shining the light that only you can shine.

Making the most of the brief time between birth and death.

Your scale doesn’t measure any of this.

Take care of your body.

But don’t forget what it’s for.

Don’t forget what you are for.

You are worthy.

You’ve got this.

You might regularly declutter your home.

What about all the other ways you might declutter?

The disserving thoughts that clutter your mind.

The distractions that clutter your attention.

The toxic people that clutter your life.

"Clutter" isn't limited to physical stuff.

Where else are you dealing with clutter?

What in your life is holding you back?

Keeping you from health and happiness?

What would your life look like without those things?

How free would you feel?

How much more energy would you have?

What kind of space could you create?

This kind of decluttering isn’t easy.

We let this clutter into our life for a reason.

It serves some purpose, in some way.

Identify that purpose.

Ask yourself whether it’s worth the clutter.

Explore other ways you might fill that need.

Thank the clutter for serving its purpose.

Then let it go.

Move on with your life.

This might take patience and persistence.

Non-physical clutter is particularly challenging.

Getting rid of it might force us to face thoughts and emotions we’ve been avoiding.

That’s no small task.

It is worth it.

You’re worth it.

You’ve got this.

Just getting started is a struggle some days.

You have no desire to prepare quality food.

You don't feel like training.

You drag yourself to work.

On days like this, just show up.

Make whatever progress you can.

No matter how little.

It won't be perfect.

Keep showing up.

This might not be easy.

Especially for those of us with perfectionist tendencies.

Who often take an “all or nothing” approach.

We don’t like the idea of a sub-par effort.

The idea of doing the bare minimum.

Of checking the box.

But, somedays, that’s the best you can do.

It might not seem like it, but it is.

You won’t always feel 100%.

You won’t always be driven.

You won’t always give your best.

That’s okay.

You can always show up.

We all struggle sometimes.

Have some self-compassion.

Do what you can.

That’s all you can do.

That’s enough.

You’re enough.

You’ve got this.

Many of us see failure as a scarlet letter.

A reflection of our own inherent lack of value.

Something to be avoided at all costs.

Even if that means giving up.

Even if that means aiming low.

Even if that means never getting started.

This is a misunderstanding of the nature of failure.

There are so many reasons we fail.

Not having the right information.

Not performing well enough when it matters.

Not choosing the right path or option.

These are no reflection of personal worth.

These are simply opportunities.

To do and be better tomorrow than we are today.

To become who we need to be for success.

Seeing failure as only one part of a bigger process.

You might not know what to do.

You might not execute as needed.

You might not make the right decision.

You might fail, frequently, consistently, and repeatedly.

Let that failure cultivate growth and learning.

Keep the long game in mind.

Micro failure leads to macro success.

Be patient with yourself.

Be forgiving of yourself.

Be honest with yourself.

You can never be perfect.

You can always be better.

You’ve got this.

You could aim only to live up to others' expectations.

Appeasing your family, friends, or others.

Faking being somebody you're not.

But you'll be miserable.

Resentful.

Of yourself and everyone else.

Knowing you're wasting your life fighting your truth.

You can only be you.

It isn’t always easy to live your own life.

To buck expectations.

To go against the societal grain.

We’re wired to seek approval.

To belong.

You don’t have to compromise your identity to do so.

To the contrary, your unique identity is your greatest strength.

With all your flaws, imperfections, and quirks.

Playing the role that only you can play.

Being the person that only you can be.

Yourself.

Some might be disappointed.

There might be some who disapprove.

You might draw criticism or lose relationships.

That sucks, but it’s life.

You’ll at least have yourself.

Your integrity.

Living up to your standard.

That’s the most important standard to meet.

You are worthy.

You’ve got this.

Some suggest that to love your body is to accept it as it is.

That to want to change it is a sign of rejection.

Of self-loathing or self-hatred.

This can be the case.

But it doesn’t have to be.

We take care of the things that matter most to us.

Ensure that they work well, serve their purpose, and last.

We love them by taking care of them.

Your body is a gift.

The vessel through which you experience life's joys, give and receive love, and shine your unique light.

Eating, training, and working to keep it strong, capable, and healthy are not at odds with loving it.

You can love your body and want to change it.

What matters is your intention.

Seeing your size and shape as a reflection of your physical condition.

Not of your worth.

Seeing the gym as a tool for growth and challenge.

Not for punishment.

Seeing food as a means for feeling energetic and alive.

Not for medication, distraction, or torment.

You are so much more than your body.

Yet, you are not separate from it.

And it’s the only one you have.

That body is worthy of love.

Worthy of nourishing food.

Of vitalizing movement.

Restorative sleep.

Most importantly, kind words and thoughts.

You are worthy of all that, too.

You’ve got this.

Motivation is great when you're feeling it.

When you're excited, driven, and enthusiastic.

But motivation fades.

As will any effort dependent upon it.

Habit, however, stays with you.

It's consistent, automatic, and in some ways effortless.

Strive for habit, not motivation.

Pick just one new action or behavior.

Something that seems easy.

Too easy, perhaps.

Then practice that new action or behavior.

Day in and day out.

Until it becomes a habit.

A part of who you are.

Repeat the process.

One small new action or behavior at a time.

Keep an eye on your progress.

Double down on the habits that serve you.

Let go of those that don’t.

This will require patience.

This will require constant adjustment.

This will require humility and self-compassion.

But slowly, you’ll transform.

Slowly, you’ll build the life you’re meant to build.

Slowly, you’ll become who you’re called to be.

It will be slow, indeed.

And it will be worth it.

You’re worth it.

You’ve got this.

So often, we seek out attention and recognition.

We put ourselves out there to be seen and heard.

Yet, we don’t often consider why.

Is it a sincere effort to express our truth?

Or a cry for validation?

Desperately looking to others for something we can only find in ourselves?

To whom are you turning for validation?

To feel worthy, loved, and seen?

To feel like you're enough?

Your friends?

Your family?

Online followers?

They can’t possibly give you what you seek.

The only validation that matters is your own.

You might look to others for help or inspiration.

Seek their input to guide your efforts.

Consider their feedback and criticism.

But they’ll never fill a self-love sized hole.

That’s on you.

To recognize your worth.

With all your flaws, imperfections, and failures.

All your yet-to-be-fulfilled potential.

Your doubts and fears.

Keep seeking growth.

Keep seeking improvement.

Keep seeking your best life.

You are worthy.

Right now.

You’ve got this.

Eating healthily can be hard.

Feeling bloated and sick is, too.

Prioritizing sleep can be hard.

Being exhausted every day is, too.

Exercising regularly can be hard.

Aches, pains, and weakness are, too.

Self-care can be hard.

Letting yourself go is, too.

Pick your hard.

Self-care is often easier said than done.

We don’t all have the same knowledge, skills, or opportunities.

Yet, the only cards we can play are the ones we’re dealt.

You might not like your options.

You might not have ideal circumstances.

You might not know exactly what to do.

Do something, anything.

Make one meal, go to bed one minute earlier, do one pushup.

Take one step, no matter how small.

Practice courage when you’re uncertain.

Practice patience when progress comes slowly.

Practice self-compassion when you deviate from your plan.

Assess your progress and adjust your strategy as necessary.

Learn, grow, and move toward your best life.

That life won’t always be easy.

It will be worth it.

Do what you can.

That’s all you can do.

You are worthy.

You’ve got this.