Motivation is a fickle friend.
Some days it's there.
Most days it's not.
(Especially when you're staring at your running shoes after a day of back-to-back meetings).
But here's the good news...
You don't need motivation when you have the right systems in place.
Systems are like your reliable best friend- they show up every single time, even when motivation doesn't.
Ready to build yours?
✨I N S P I R E
"Success is not about motivation. It's about engineering your environment to make success inevitable."- Cal Newport, Author of Deep Work
Side note: If you haven't read Deep Work yet, add it to your list.
It's essential reading for anyone looking to produce high-value work in our increasingly distracted world.
✨ T H R I V E
These 7 simple strategies will help you stay on track - even when you're not feeling it:
Optimal health, success, and well-being here you come 💃
📍1: Movement
Time Blocking: Schedule workouts at the same time each day
Habit Stacking: Link exercise to another daily habit, like after your morning coffee
Accountability Partner: Grab a friend to keep you honest
📍 2: Nutrition
Pre-commitment Devices: Plan and prep meals in advance
Environmental Design: Keep healthy snacks visible and junk food out of reach
Two-Minute Rule: Spend two minutes each evening planning the next day’s meals
📍 3: Sleep
Digital Detox Tools: Set devices to block blue light + restrict access to screens before bedtime
Environmental Design: Create a calming bedtime environment (dim lights, cool room)
Cue-Reward Routine: Establish a calming pre-sleep routine (reading, meditation)
📍 4: Productivity
Pomodoro Technique: Use timed work sessions with breaks
Decision Fatigue Reduction: Simplify daily choices (outfit planning)
📍5: Learn New Skills
Time Blocking: Dedicate specific times for skill development
Implementation Intentions: Plan specific learning actions (“If it’s 7 PM, then I will study for 30 minutes”)
📍6: Enhance Relationships
Pre-commitment Devices: Schedule regular ME time, date nights & family time
Temptation Bundling: Combine social activities with enjoyable tasks (walking + talking)
📍7: Stress
Cue-Reward Routine: Establish calming routines (e.g., deep breathing, meditation) triggered by stress cues
Nature Exposure: Spend time in nature to reduce stress levels
Have a great week,
Carolyn
Tired of systems that don't stick?
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So you can thrive under pressure, not just survive it.
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