Connect with me at www.yourlifecoachjen.com ! 

Try this when your energy slumps mid-morning or mid-afternoon...

Energy dips can feel like the WORST - and most of us power through them, only to crash and burn at 5p, leaving nothing left for our alone time, family time or ourselves.

Why DOES our energy dip, anyhow?!

Your body is on timers- one being the circadian rhythm. You’ve probably heard of this one. It’s synced with your sleep/wake time and when you eat each day (consistency in these two areas is super helpful to your body).

The second, and less known body timer is your Ultradian Rhythm. These are in 90ish-minute energy waves happening all day.

This is why you have a mid-morning and mid-afternoon slump! Your body is signaling it needs to dump out some accumulated stress but what you typically do is caffeinated it or sugar spike it. You try to power through. You try to ignore it (hint: that doesn't work).

Let’s try something different today!

When this TOTALLY NATURAL slump hits- recognize it as a whisper from your body to dump some stress out. Don’t grab a Starbucks or sugary snack… instead try one of these 3 ideas:

Take a potty break, while you do, take deep breaths and feel your energy settle

Drink some water, then drink some more- slowly and mindfully

Get some movement in- desk stretches, a walk, stairs. Even better if it’s outside!

These are totally predictable energy dips- and it doesn’t take long to dump out some of the accumulated stress, press reset and get back to your day.

Today, just notice them. See how your energy naturally rises and dips! Take note of what you want to do to soothe these dips - caffeine? A snack? Power through and burn out?

Tomorrow try an ultradian break, just one. See how it feels. The ideas above are just starting points! You want to intentionally take a break, dump some stress out, breathe. It doesn't need to take long - just a few minutes helps!

Reply back before you leave work with how you do - I can't wait to hear what differences you notice!

Your Life Coach,

Jen

PS: If you missed yesterday's Your Life Coach Jen - The Podcast episode on how to always be working toward your goal, that may be a great way to spend your next Ultradian Rhythm break. You can tune in, by clicking here : https://anchor.fm/yourlifecoachjen

PPS: I originally heard of URBs from the amazing Pilar Gerasimo - her book The Healthy Deviant goes into detail about this with even more beautiful insights and tips. Grab it today!

What does #NoZeroAssDays mean?

I want to read more books

I want to have more dates with my partner

I want to workout more

These are great zoomed-in / nitty-gritty goals... but I ask you to zoom out a bit further.

Zoom out to your North Star Goal - the why.

Why do you want to lose 50lbs

Need help getting more #NoZeroAssDays ? Head to www.yourlifecoachjen.com/bestlife to check out 1:1 coaching!

The #1 brain hack to start working on that goal you've been putting off...

Listen, here's how the brain works:

>It wants to keep you comfortable

>It uses past data to do so

So, when you have a new goal - it uses past data to color that goal. How you get there, if it'll be easy or not, how long it'll take.

The #1 brain hack to kick start motivation (and keep going) is...

ACTION.

Which is HARD when your brain is using PAST data to fill in future results, right?

It's telling you that you've tried everything.

It's telling you that it's going to take too long.

It's telling you that you'll just quit again.

It's telling you life is too busy.

Because that's what you've done - so it only has that to draw from.

Yes, you can visualize all the positive outcomes you want (your brain LOVES that) but when you try to achieve them, it gets uncomfortable (your brain HATES that).

Then you fall back on old patterns- this is self-sabotage.

So here's what I want you to do:

1 - Name your goal

2 - Write out ANY action you could take, daily, to get you closer to that goal

Wade through the ones that your brain says are too hard, and write them down.

Hear the brain say "Oh, that's not ENOUGH" for some of your action items, and write them down.

Listen when it says "but we've tried that" - and WRITE IT DOWN.

Then, pick one to do NOW. I'd argue you should pick the one your brain SCREAMS is NOT enough.

The ONLY question we're answering is : "Does this action get me closer to my goal?".

If it's a YES (even when it's NOT ENOUGH or TOO SMALL or WON'T MATTER) - then it's a go.

Take that half-assed action over and over until it feel too easy. And it's your NEW data so your brain future-paces with THAT data.

And repeat.

And no, it's most likely NOT enough to get you to your goal - BUT if you never stop half-assing it, future actions are 100% more easy to take. It's a domino effect. Trust me, it works.

You're gonna wanna save and share this post. It's worth it's weight in gold.

PS: Want more genius shit like this, but in a CUSTOM form for you and your goals? Check out any one of my 3 brand new 1:1 coaching offers at www.yourlifecoachjen.com/bestlife

If you've ever waited for "the right time" or said "fuck it" mid-week after failing at your goal... I've got you. While lots of my clients don't originally identify as perfectionists - once I show them the signs and symptoms, they realize it's their disease! How do you know if YOUR secret perfectionism is holding YOU back?

Holy cannoli - it's been almost THREE MONTHS since the last episode and I explain the SILLY reason why. We also tackle that "I should be able to do this alone" bullspit mentality and why being a lone wolf can feel... well, lonely.

The beginning of your weight loss journey should be EASY - let me tell you why!

Join Badass Nutrition for Weight Loss at www.craftyourlifecoaching.com/nutrition

Enrollment for Badass Nutrition for Weight Loss begins 5/16 - program starts 6/6! www.craftyourlifecoaching.com/nutrition

The perfect water bottle - does it exist?

Ready to start? Enroll in First Things First today - www.craftyourlifecoaching.com/reset