Focused Attention

Episode #58

It may be a new year but we may not be very interested in a new year’s resolution coming off of the year we just had in 2020. What if we simply decided to have more focused attention this year on what we are already doing? Perhaps focusing on more positivity. Or more time with the family. Maybe more attention on your health. In today’s’ episode we talk about what focused attention is and how to be more mindful of where our attention is really going and how to keep our attention focused on what really matters.


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EPISODE TRANSCRIPT:

Ashley
You’re listening to the rise up and shine podcast with Claudine and Ashley. As an empty nester and a mom with young kids, we have both shared very similar and very real struggles. From chaos to coaches, we now help other women live an authentic and meaningful life. So tune in weekly for girl talk and tips on how you too can rise up and let your light shine bright. This is the rise up and shine podcast.

Claudine
Welcome back listeners. So the beginning of a new year 2021. Are we all excited about that? Or what? After 2020, I’m ready for a new year. So actually, I don’t know if you know this about me. But I do not make new year’s resolutions. Is that something that you do?

Ashley
Um, it’s one of those things that I’ve attempted to do. But I don’t always just because I try to keep the mindset that I should always be growing. So it doesn’t take the turn of a new year to do something like that a new goal or something, but I do kind of fall into the social, you know, expectations of, Okay, well, what am I gonna attempt this year? Do you like how I said that, what am I gonna attempt?

Claudine
Well, I stopped many years ago, I was like, This isn’t working, I’d make resolutions. And by like, January 15, it was clear that that wasn’t happening. But you’re right. I like to have a growth mindset and see, what am I gonna grow in this year, and I let that evolve? And yeah, you know, come to fruition on its own. But at the same time, there are certain things that I really do want to focus on. And so we thought today we’d talk about focused attention, what it takes to get that focused attention, how it works with our brain, and all the ways the practicals that will help us have focused attention. So that’s what we’re talking about today.

Ashley
Yes. And I’m really excited. Claudine, because especially as we started a new year, this year is very different than the years previous. You know, I mean, we are all coming off of quite an interesting year in our time line, you know, right. Um, I think for me, I was kind of thinking about, oh, what kind of goal do I want to set for myself, and I’m just already overwhelmed. Like, I don’t want to take on a new goal. But I like this topic, because it simplified it, you know, is there are definitely things that I want to focus more on, rather than this big, feels almost impossible feat to try and, you know, do this new goal, like, Oh, my gosh, I just want to try and maintain the life I have now. Right? Really, it’s what do I want to focus on? And I’m just gonna do that. And I think many of our listeners very well may feel the same way. Like, I’m not really interested in having a new goal for myself.

Claudine
I’m just trying to make it through the day, make it through the week, make it through the year, right.

Ashley
And this last year, towards the end of this last year, I was hoping to run a half marathon. And there’s nobody out there running half marathons, at least not in a group.

Claudine
Not in California.

Ashley
Well, I guess I don’t have to do that this year.

Claudine
Right, right. So I know for myself, I took some time and just really sat and focused on what do I value, like what things that I value do I want to put my attention towards? So instead of making these goals, like I’m going to lose 10 pounds, or I’m going to make $20,000? In a month, whatever? Instead of making goals like that, I decided to focus on what do I value? What are the things three things I want that I really value that I want to give my attention to this year. And so for me is exercise, you know, we just came back from. I we just came back from three weeks in Mexico where we were out daily walking and exercising. And so coming back here to the cold and just limited, you know, ability to work out. I mean, we can always walk but that’s something I really want to focus on. I want to put my attention on exercise. I want to put attention on my business. And I want to put attention on my relationships. I feel like with COVID in the pandemic, a lot of my relationships, I haven’t seen a lot of people, right most of us haven’t, especially in California. We’re real limited right now. to who you can spend time with I mean, we’re together right now physically, about five feet apart, maybe should back up a foot.

Ashley
I promise I won’t spit on you. But you know, I think.

Claudine
You’ve got your screen.

Ashley
Yeah, this pop filter is gonna help. It’s it’s doubling as a mask.

Claudine
But every, every day no matter what aren’t we, our attention is focusing on something, right? So our brains are taking in an enormous amount of stimulus every minute of every day. And so what we choose to focus our attention on will directly impact the quality of our life.

Ashley
Oh, my gosh, Claudine. I want to say Ding, ding, ding, you hit it. I mean, this is exactly what I was thinking more recently, because, you know, coming up to a new year, like I said earlier, it’s not like I want to take on a whole new goal. I mean, that just seems overwhelming. But focusing on specific things that I’m already doing that I just want to improve on, or I just want to do a little bit better. Or, you know, like, even if it’s my relationship with my kids, I just want to maybe do something a little different. Like, let’s go on walks every day, let’s play a game every day together, whatever it may be. But it’s not necessarily taking on this big thing and doing something completely different. That’s just big admirable goal. But something that you’re doing right now. Yeah, just want to give more attention to. And it really helps take that pressure off, because many of us may feel like we can’t add on any more. Wait, I mean, I feel like that right now. Like there’s really not that much more, especially with this virtual school, that I really do not want to take off. Like, I want to give off a little bit like, I want to take some off of my plate. Not add more.

Claudine
Right. When I think that when we really take the time to focus our attention, we’re calling on our prefrontal cortex. And I know, you’re going to talk a little bit more about that. But when we take the time to direct our focus, then we can get more accomplished. And it’s less stressful, right. And that’s one of the barriers to focus attention is stress. And who hasn’t felt stressed since last year?

Ashley
Oh, my gosh, yeah. stress. It’s stress is not a fun thing. I mean, it definitely helps us because it helps grow us, it helps us improve in areas. And it really, yeah, it really calls us higher, you know, in our own being, but really, it can be such a barrier to the goals that we do have, or where we do want to give our attention. And I know for myself, my areas that I want to focus on are my own well being. And I mean that by, like my internal dialogue, you know, because yes you and I, Claudine, I mean, we know this stuff, we teach this stuff, but it doesn’t mean that we’re immune, you know, the stresses and these negative thought patterns that we’ve had our entire life and I still can creep in and the more stress we have, the more we can still go to those old patterns of thinking. And for myself, and I know many other moms especially and anyone really out there. If you can relate to this, when we think more negatively, it’s going to take away from what we really want to give the attention to because right attention is starting to turn more and be focused on negativity. And when we go through such trials, and really challenging things, especially this year that we’ve all faced, our attention will go more towards the negativity, and then we won’t feel like we can grow with that we can enjoy something of what is going on right now. You know, there’s nothing I can really be grateful for this is just too hard of a year, you know, you might have so many different challenges, but there is something to be grateful for. There is always a positive side to it, you know, something good that comes from it. And it we just really have to pay attention to where we are putting that focus,

Claudine
Right? Absolutely. Yeah, there are barriers to focus. I mean, again, when we think about all the stimuli that’s coming in, that we see every day, our brains are being constantly bombarded by I don’t I don’t remember the number of 1000s 1000s of little stimuli every minute, if I’m not mistaken. So our brains have to figure out what do we want to focus on. And typically, we choose the things that are at the forefront of our minds, the things that we’ve kind of decided this is important, or this is important to me, I value this, you know, or if it’s something like you know, have you ever noticed, like if you just got a certain kind of car, red car, or a certain kind of car, all of a sudden you see them all over the road, right? You’ve never noticed them before. Now all of a sudden, everybody drives a red car, but because that’s become important now because it’s become personal. And so now all of a sudden, you’re you see it there. They’re just as many red cars today is there a year ago but all of a sudden the brain has decided This is important. And it pulls that information in. There other barriers to focusing is all the distractions. Like right now as we’re sitting here and talking, my phone just vibrated, right now, Who could that be? And I can’t see because I turned it off. But someone is trying to reach me. And it’s a distraction. Right? There’s so many social media, notifications.


Ashley
And how strong is that urge to go and look?

Claudine
I know, I do want to look, but I’m gonna wait because right now I’m focusing my attention. I’m being present with you.

Ashley
But how simple that little thing that little device can just instantly distract us. I know, for myself, because especially with doing the virtual schooling with the kids and sitting down with one of my children for most of the day, I have to turn my phone off and put it away, like put it upside down. So I don’t see it. And because otherwise, you know, out of sight, out of mind, it really is. But if I see it, then my mind is going to constantly Oh, my gosh, is someone trying to contact me? And those little distractions can really take away from what is important, right?

Claudine
Yeah, absolutely. I mean, we know that we know, we know there’s things competing for our brain power all the time.

Ashley
I tell you, I get a little discouraged when I get those hay day, this game that I’m addicted those little notifications, and I just can’t go and attend to my farm.

Claudine
Oh, my goodness. I have no notifications on my phone. I have disabled them all. I learned that. I learned that years ago. So the only thing that notifies me are texts. Well, if you want to focus your attention on more important things, you’re gonna have to disable your notifications.

Ashley
It’s a little joy in my life.


Claudine
Yeah. Another barrier to focus attention is procrastination. Now you would think, how could that be a barrier? How could that distract us more? But the truth of it is when you procrastinate, you’re putting off something you know you need to do. And then your brain. It doesn’t file it away behind a locked door. No, it’s still there. Like we said this before, it’s like when your phone has all these open apps on it. They’re still there. And they’re still using battery power and memory. That’s right. Right instead of just doing it, but it’s you know, we talk about procrastination. I think we have have we?

Ashley
We have, a few episodes ago. And you know, Claudine, I was thinking about this today because I was helping my daughter with organizing her room and cleaning up and I was sharing with her because she’s very similar to me, it’s like, if you put it off till later, it’s not going to go away your mind, right? constantly be thinking about I have to do this, I have to do this, right, you’re not gonna really get to enjoy your day because you have stuff that you have to get done. And I really recognize that when I have a lot of todos, that I’m pushing off and kind of procrastinating, I’m physically tired, and I feel like I have to nap. And it’s usually around the same time of the day. I feel like I’m so tired, I need a nap. And I when I sit and think about it’s like, No, I just have some things on my list, I realized I need to get done.

Claudine
And of course, we don’t procrastinate the fun things that things that we really enjoy. It’s always the things that we need to do, but we don’t really want to do. So that’s the hard part because they need to get done. Like I don’t really love house cleaning. I really don’t. But I still have to do it more often than not, you know, so. But those are the things that I want to push off like, Oh, yeah, I can do that later. I can do that later.

Ashley
But a very much a barrier to what we focus on that is important. Because our brain is still gonna be subconsciously focused on those things we need to do. We can’t be present like you said. Another one Claudine. That is just really rings true for me that I’ve worked through a lot is trauma. So I wanted to share a little bit about this because I when I was going through counseling, I was actually told by my counselor that she asked me She’s like, do you think you have ADD? I’m like, not that I was told. Do you think I have ADD? Tell me more please. And we were going through, you know, the DSM manual and the symptoms and she was asking me all these questions, Mike. Yes, yes, yes. It sounds to you, like you have ADD. I’m like Oh my gosh, that explains so much. And I cannot tell you when I came home and told my husband, he just like lit up. He’s like, yeah, that sounds right. Okay, settle down. But what I realized is, as I was working through my trauma, my issues, quote, unquote, issues, and I was healing. those symptoms were subsiding. And I was so curious as to why like, Why Why was my attention getting better? Why was my focus getting better? Why was my memory getting better? Right, remembering things. I’m like, I’ve never remembered to do that. I remember driving my husband’s car to the gas station, and he told me before I went, he’s like, now when you get the gas when you fill up the tank, please Push this little button so you can reset the mileage. Because he likes to, you know, check out miles per gallon. Oh my gosh, I was like, Yeah, right. Okay. Sure, babe. And I did, I went and I push that little button reset his miles. And I went home. And I told him I was like guess what I did it. Because even just that small little thing and a matter of 10 minutes, I just would completely forget, you know what it was like in one ear out the other. My memory was so horrible, my short term memory. And but as I was healing and working through all that stuff, it just got better and better. And I mean, I felt like I was able to be more organized and prioritize better. And just my brain was that much more focused. It was really fascinating. And as I was doing more research, it did show that as you’re working through trauma, it’s because we’re so stuck in the emotional parts of our brain, that the executive functioning of our prefrontal cortex just wasn’t working to its capacity, because we were functioning more from our emotional state. And I’m like, Oh, my gosh, that explains so much. And I was, as I was working through that stuff, it just became clear, my brain was getting clear, my mind was clear. And I my executive functioning from my prefrontal cortex was being able to work that much better. So I could have more of that focus attention, I tell you like, it was just, it blew me away. Quite amazing to discover that?

Claudine
It makes so much sense if we have unresolved trauma, or even traumas that we’ve started to work through because I believe that all these emotions if we don’t deal with them, if they’re repressed, or we resist them, or suppress them, they’re still there. Again, like an open app on our phone, and it drains us. And until we acknowledge it, become aware of it and process it, it’s there. And it is really hard to have that focused attention. When the part of your brain is saying, Hey, you know, I need help. I need help. But we’re not helping it because we don’t want to deal with it. Right? Yeah, we’re not even aware. We need to deal with it. Yeah. So that’s a great point. So let’s talk about some of the practicals to really help us focus our attention. Again, one of the first things for me is just even realizing what I want to focus my attention on. So I named my three. Well, let’s talk about some practicals. That can help us with the things we’ve made a decision to focus on in 2021. So one of the things for me, and we talk about this quite a bit, but one of the things for me is to write it down. So if I write down like on an index card, or a piece of paper, exercise, my business and my relationships, and I see that every day, those are triggers. The other thing with writing down is that the process is it’s getting coded. Like we have so many things that our brain that our prefrontal cortex can think about and process. But when we write it down, the information is now encoded. And it our brain decides, oh, this is good for long term. Let’s keep this in the long term memory. So that’s what actually writing things down. Does. That’s the physical, the physical, some kind of practical?

Ashley
Yeah, I mean, that’s why probably most people who did somewhat well in college actually wrote down the notes.


Claudine
Yeah, right. Well, yeah. And that’s what studies show the people, the people who wrote it down that use their hands, and actually, I was reading about a study. And the people that write it with a pen and paper actually have a better memory than if someone writes our notes on a laptop. Isn’t that interesting?

Ashley
Oh, yeah. Oh, I believe. I definitely prefer to have things handwritten.

Claudine
Yeah. And when we write down then we have external storage. So again, we’ve taken it out of our brain, we’ve put it on paper, our brain now can kind of relax and go, okay, it’s stored elsewhere. It’s safe, especially if we pin it up, and we could see it as a reminder.

Ashley
Oh, yeah. One, how many of us have felt so cluttered in our brain that we just can’t focus on one thing at a time. And as soon as we write it down and make our list, then it’s like, wow, I can think now. Right? I know, I’m thinking I can prioritize this list. Like my husband was telling me that for years is like, Ah, that’s nonsense. And then eventually I finally listened. I was like, Okay, I guess you can help me with this. And So we would go through and write down all the things racing. And you know, as women, we have a million things racing through, right? And he would sit down with me write it down, and then we will go through a number it, yeah, after we wrote it down, but I couldn’t number it in my head of what was more of a priority than anything else, like I had to get it out of my brain onto the paper. And then you just kind of see it from a distance, right? And then you can actually start prioritizing and organizing. Yeah. And it really, it’s quite fascinating.

Claudine
It is, it’s very fascinating. When we talk about the encoding, it’s what happens when the brain when it sees something, and that information gets transferred to the hippocampus for analysis, right, that’s a big word makes us sound really smart, right. But that’s the part of the brain where the brain decides what’s important to store in the long term. So again, there are some true mechanical things going on in our brains when we write things down on paper. Another one that’s really important for me to get focused attention is breathing. And that kind of goes a little bit in response to what you were talking about, but with all those emotions, and sometimes when we get stressed, or we get emotional overwhelmed, and sometimes when I wake up in the morning, if I have a busy day, like I’m overwhelmed, I can’t focus on anything, but just taking a few minutes to breathe to be really mindful breathing. And we both have resources on our website.

Ashley
Yes, we do Claudine. And here’s another big word for you. The Amygdala. That’s my favorite.

Claudine
Yeah, you love that one. But when we do these breathing exercises, it actually calms down the amygdala, it brings it down and allows the prefrontal cortex our thinking, rational part, to get back into control there.

Ashley
Which is what we want to feel right right to feel in control. And in order to feel in control, we have to settle down the emotional. Yeah. Because as you said, Would you wake up, I get the same thing. I wake up. And I know it’s a busy day. And Case in point, the last two weeks, right, we had my daughter’s birthday, and then Christmas, right. So I had a lot to do. And every day I was up till the wee hours of the morning, and then I’d wake up early with the puppy who has to go to the bathroom at six in the morning. And I was up all day, and I had all these things to do. But if you wake up like that, and you’re it’s like a threat, you know, your brain is taking it oh my gosh, I have so much to do. And I’m overwhelmed. It’s like a threat. Yeah, so your amygdala is going to, you know, right, lock that baby gate. Yep. And the prefrontal cortex is going to be like, I’m not a commission. I mean, I’m not gonna work on this right now. But the breathing really helps calm the amygdala so that way our emotional part of the brain can just take some time and just settle down. And the cortisol can settle down because we’re, you know, the rush of stress hormones. And then we can think, and we can rationalize, and we can plan and we can, you know, use our logic and time management, all those things that the executive functions, right, you know, we need to be able to have focused attention.

Claudine
What’s so funny, because today, I knew I was going to see you and we’re going to record this we left at 9am this morning, my husband and I were in town, we had a whole load of things to get done on this side of town. And we won’t get back to where we’re staying till 9pm. And we yesterday we were talking to our day, and I’m like, No, no, come sit next to me. We have to see it on paper. Everything on paper, 9am leave 10am this spot 11:30 this spot, and I had the whole day mapped out till nine. And he’s so funny, cuz he watches me and he sees me write all these things down. He’s like, honey, if that’s what your brain needs, I’m like, Yes, what my brain needs. It’s also what your brain needs. You may not realize it, but I’m actually I’m actually acting as your prefrontal cortex. So I’m just telling you where I drive, you’re just listening to me. I’m like, Hey, now we’re going here. Now the maps on. So anyway, it was a crazy day, but I had to write down I was like, there’s no way I can live. I did this all yesterday. There’s no way I could live this day tomorrow if I don’t have it all in writing. And it was great. Because today, I just knew we’re going from here to here to here to here it was it was smooth. We had a really smooth day as full as it was.

Ashley
When you know, when I was not writing things down. When I would have a busy day like that. I would just spend the whole day worrying I was gonna forget something. I didn’t forget anything yet, but I just was worrying that I was gonna forget something

Claudine
Which is stressful, which is a barrier to focus. It’s like a vicious cycle.

Ashley
Exactly, I’ve had no focus attention, right, just focus on I’m gonna forget something. I’m gonna forget something. And I remember my mother in law’s like, well, what if you do, what’s the big deal? I’m like, I guess that’s right. Yeah, isn’t a big deal. Unless I forget my kids somewhere, right?

Claudine
That would be bad.

Ashley
But it’s really not a big deal. But writing it down as something as simple as that just writing it down on paper does wonders I mean, it just gets it out of your head so you can focus that attention because what you’re gonna focus on is just going to magnify that. I was focused on the worry. And all I felt was worry, you know, yeah. And that doesn’t help any anybody out.

Claudine
Yeah. And that’s a great point you just made whatever we fix our attention on. That is what we’re going to magnify. And we know that that’s the truth, whatever our thoughts, whatever we think about we bring about, I heard that many, many years ago. And I didn’t get it until the last few years when I started studying all this. But what we think about we bring about in our brains will look for evidence of what we believe. So if we focus our attention, on health and wealth and well being, that’s what we’re gonna see our brains gonna find that in our lives, it’ll find it, the brain will search for it and go, Oh, look, here’s this. And it’s so funny. We think, you know, what’s that saying? When the student is ready, the teacher will come? Well, it’s really when the students brain is functioning properly, then all the objectives come the lessons come, the blessings come whatever it is they come.

Ashley
You know, it’s funny, you say that, because I was thinking of all the different conversations I’ve had with people with varying different opinions on this year and how their perception is of 2020. And I really tried hard not to focus on all the negative in 2020. And there was a lot It was hard. It was very different to it was against my plans. Nothing really went according to my plan. Sorry, Ashley.

Claudine
No, it did not mine neither.

Ashley
Right. But as I look back, the more I focus on what didn’t happen, or what I didn’t like, or the negative, I was fueling the negativity. And so many people are just gosh, I can’t wait for 2021 it’s going to be a different year, because 2020 was horrible and blah, blah. And well, if you go into it with that mindset, right, gonna start off the same as I felt in 2020. Yeah, it really is, if you start changing that perspective, and thinking, you know, what, I’m going to make it what it is, I’m going to make it what I want it to be I’m focused on a, b and c, this is what I want to see this year, right? It’s who I want to be this right. And if we focus on those, then it will come about our brain will be like, Okay, this is what we’re gonna do. But if we keep focusing on Oh, my gosh, another restriction on it, you know, and I can easily fall into that, because wait, I wanted to go on a trip I wanted. But no, no, it’s okay. It will happen eventually. It’s okay.

Claudine
I want to go sit in a restaurant in a restaurant and be served.

Ashley
What’s Happy Hour? I don’t even remember what that is anymore.

Claudine
But no happy hours. Yes, it’s so true.

Ashley
Right. So whatever we focus on is what we’re going to bring about is what’s going to be magnified. And so if we want a great 2021, then we need to focus on those things. We need to have focus attention on what you want it to be like, right, who you want to be and what you want this year to be like how you want your family to be how you want your work to be how you want your well being to be whatever it is, you can do it. You know, that’s right, it really takes your mindset, because you’re going to bring about your emotions, your actions are all going to follow but you believe. Let’s believe the best people.

Claudine
I’m believing the best. I’m believing that this will be an amazing year, actually, last year was amazing for us. I know, you know, for a lot of people is very difficult. And we’ve had a lot of challenges. It’s not to say it hasn’t had its challenges. I mean, we’ve basically been living out of a suitcase since March, which you know, the older you get is a little more challenging.

Ashley
Well, you have been exhausted over couch surfing.

Claudine
That’s right. Traveling, we’ve traveled a lot, which sounds so glamorous. And it really has been fun. And it’s been a wonderful experience. But there are challenges that come with it. But we’ve just decided to focus all our attention on all the great stuff. And it’s made such a difference in our emotional mental well being absolutely everything you just shared. And I know you’ve got a couple practicals that have really helped you.

Ashley
Yeah. So really focusing on the emotional response is a key one, especially if any of us has experienced trauma. And that could be big, small trauma, whatever, but it follows you into adulthood. Let’s Yeah, put that out there right now. And I have recognized in myself and other women that I have coaches that whatever trauma we have experienced is going to come about and our reactions to circumstances. So one that has that still keeps trying to creep in is just how I feel about myself as a wife. Yeah, um, and with the circumstances this year with the virtual school. I mean, hello, I was a certified teacher. I am a certified writer, and it still was quite different than teaching in a classroom you know all the resources at your disposal. All kids go home, and then you’re pretty much done for the day. Yeah, teachers are working to the wee hours of the morning trying to keep trying to do their very best for the kids and get the kids engaged and, you know, create material and content for the kids. Oh my gosh, it’s just I mean, seeing my kids, teachers, it’s I, my heart goes out to them. But still,it was such a transition from what our norm was. And any time that we go outside of what is familiar and comfortable, if we have experienced trauma, it is happens to everybody. But if we have experienced trauma on top of that, oh my gosh, like it can really wreck us it can really mess with our mind. And it can make us feel inferior, less than, like a failure. What you know, you name it, it can make us feel like a lot of different things. And so just really recognizing what is going on in your head, how you feel about yourself, how what your percept what your perception is on the circumstances that are going on, and watching the negative self talk. Really is a big one, make sure that whatever you are facing you don’t take it out on yourself. You do that a lot. We really could be mean to ourselves. And we also have an episode, The mean girl within, about the negative self talk that we somehow allow, you know, ourselves to do. And we really have to be careful with that. Because we want to live our best life, if we want to rise up and shine cannot let the negative dynamics go on. We have to be strong, we have to be resilient, we need to push on, press on towards the goal and make it a great year, make it a great 2021 and make it the life that you want it to be despite the circumstances going on. You know, it doesn’t matter.

Claudine
Yeah. Yeah, those are great ones. I mean, I think those are the things that really helped me to really focus my attention. But I know when I get back, wherever back is, but when I get back,

Ashley
Hopefully back here.

Claudine
Hopefully back here. I will be putting up my three index cards of the things that are important to me, I’m going to put them in different places so that it reminds me so that even with all the other things that have to get done during the day, obviously we have to clean the house and we have to grocery shop and all those mundane things, you know, returns it’s after Christmas, I’ve already made one return. I’ve got to make another one tomorrow, but from the Christmas present that just weren’t quite right. I don’t know if you got any of those. But there’s always distractions. So, but seeing those index cards for me a visual reminder to focus Okay, this is what can I do today? to exercise even if it’s walking 10 minutes, one of the things we did in Mexico is we walked a lot and my goal is to do 10,000 steps by 10am. And I did it one day. That’s it. Usually I made it by 10:30 are the days we went walking.

Ashley
Well it helps you wake up before 9 clock.

Claudine
Well, no, we were up early. But yeah, it wasn’t out walking.

Ashley
Can I just ask was it barefoot on the beach?

Claudine
No, we so we had. I know we did walk a lot on the beach. But there was an outdoor gym three and a half miles away. So we would take the best there. And then we do few of the little machines, my husband more than I. And then we walk back the three and a half miles. So the whole thing took about Yeah, it was really great. And the weather was wonderful. Yeah, it’s almost 10,000 steps. Just about give or take. I was at like 9890 we got back to near our hotel where we were having breakfast and I was like, hold on, we got to walk up this little strip. I gotta walk back and forth a few times to 10,000. But so that’s something I thought, well, when we get back, I’m going to try to do 10,000 steps by 10am I thought that’s a good goal. And if I don’t do it, then I’m gonna have to do 11,000 by 11 or 12,000. Meanwhile, I haven’t walked once since since we got back we’ve only been back a week but.

Ashley
So are you up to 20,000 steps?

Claudine
Right now. I’m probably like 150,000 but the truth of it is my attention got diverted when we were there. There were no distractions. That was it. Like I didn’t have anything else here we came back a few days before Christmas there was. Yeah, a lot of distractions, very valuable distractions, but distractions nonetheless. So those visual reminders are key.

Ashley
Right. And I think mine would be one index card that says you’re killing it today. Ashley,

Claudine
That’s awesome.

Ashley
Because that can really cover lots of areas. You know, I mean as a stay at home mom during school with the kids taking care of the house providing for the family like that’s that’s pretty much all I need as a reminder, you’re killing it today.

Claudine
That’s awesome. Well, I think I focused my attention as much as I can on this particular topic at this particular time.

Ashley
I agree.

Claudine
But I do have one Proverbs. That I’d love to share. And it’s proverbs 4:25. Keep your head up your eyes straight ahead and you’re focused fixed on what is in front of you. So that’s a good one.

Ashley
2021 is ahead of us, folks. Let’s do it.

Claudine
Until next time.

Ashley
And make sure you tune back in for next week’s episode on resiliency. It’ll be a great one coming off of this year. So Merry Christmas, everybody. Catch you next time.
Friends. Thank you so much for tuning in with us today. We hope this episode has brought you one step closer to living the life you love. Until next time, remember the world needs who you were made to be.