RISE AGAIN: Chapter Seven, Pouring into Yourself and Uplifting Others & Self-Contract

Ever feel like everyone needs you at once, but you’re running on fumes? We take a clear, compassionate look at how to refill your energy so you can show up with patience, joy, and strength. Using Chapter Seven of Rise Again as our guide, we break self-care out of the buzzword zone and turn it into simple actions that rebuild your baseline: better sleep, steady hydration, nourishing food, daily movement, and space for real joy.

We start with a self-care inventory that makes wellness measurable and honest. How many hours did you sleep? Did you move your body today? Are you drinking enough water? What brought you joy? When did you say no to protect your peace? From there, we link those small habits to bigger outcomes—calmer mornings with your family, more presence in tough conversations, and the capacity to hold space for friends and coworkers without burning out. You’ll hear practical examples you can try right away, from 30-minute walks and sunrise breathing to tech-light evenings and a weekly hour that belongs only to you.

To lock in change, we share a 30-day self-contract you can customize: bedtime targets, five-day movement goals, hydration checkpoints, and a quick nightly journal. Midway through, a reflection checkpoint helps you course-correct with self-kindness, asking what healing looks like today and what you’re proud of so far. We close with resources to keep you supported: the Rise Again book and workbook, upcoming Power Hours, and our private community where like-minded listeners grow together.

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Transcript

Introducing Rise Again Chapter Seven

Self-Care As A Core Responsibility

Replenish Your Energy And Joy

The Self-Care Inventory Check

Movement, Family Time, Simple Habits

Pause, Breathe, Hold Space For Others

The 30-Day Self-Contract

Wondra 2:50

Welcome to the Motivational Fuel Podcast. I am your host, Wondra. So we will get a weekly dose of inspiration, empowerment, and we're all talk. Whether you are joining me from my YouTube channel or listening on your podcast platform, I am so grateful that you are here with me today. So and you join this community that fills me with joy. And make sure that you share this podcast with others that are like-minded and five other individuals. So with the podcast, we're going to share some topics about love, health, self-care, lifestyle, finances, personal growth, spirituality, and anyone that's seeking strength, clarity, and purpose. So again, with the listeners and everyone that is here, I want you to grab your cup of coffee, take a deep breath, and we can drive and fuel ourselves from the inside out. I do like to start the podcast with the topic. So we're still focusing on the Rise Again book. You can get it on my website, the local areas, Amazon, Walmart, Barnes and Nobles, Books A Million. I have electronic copies and paper copies. Um, I am a paper girl, so I love the smell of like new books and different things like that for my books. But definitely I have a book and a workbook. So if you're following along, I hope you are. This week we're going to talk about chapter seven, pouring to yourself and uplifting others and your self-contract. So hopefully you have your book out today, and we can dive into it. So I definitely want to give a shout out to everyone who is tuning in on their commuting time, if you're going to work or school, or just listening to my podcast. So thanks for doing that with me. So if you go to in the book of Rise Again, it's page 67. You're going to look at empowering yourself to empower others in three supports of self-care. So self-care, I know is a scared responsibility, it's not Something that you can take for granted. Make sure you really take that time for yourself, honoring your self-worth, be prepared, to serve others authentically and strength, invest that time in yourself and your energy and your well-being, and you're going to start building that solid foundation, focusing on your needs, your happiness, your well-being, to really uplift and inspire yourself. So, with the within this chapter, we also going to replenish yourself, whether you're pouring to others, and one of my favorite things is at the beginning, is remember that you cannot pour from an empty cup. Really prioritize your self-care practices to refill your reservoir of strength and positivity, and whether you're taking the time to nurture yourself, being supportive and encouragement to others because you're taking care of yourself, but just remember to uplift yourself, that self-investment, and it's not a luxury. So caring for yourself is not selfish. You know, some people think like that because they do so much for others, investing that time in your well-being, prioritizing your self-care, making sure you're emotionally and mentally, making sure you're happy, you're grateful, excited. Maybe you're taking that time out for your own personal needs and your self-care inventory. I have in this chapter where how many hours of sleep that you're getting? Do you move your body regularly? Are you eating healthy? Are you drinking enough water? And what are some things that have brought you joy in your life? And when do you say no to protect your peace? And that is something that really uh resonates with me because I love my peace. I don't want anyone to interrupt it, but definitely protecting your peace, that's okay to take that time for yourself. Are you working out? You know, 30 minutes of walking, enjoying some family time, get your kids involved, your parents. Um, if you go out to the malls, you'll see t he seasoned people they're walking around, or younger people walking just for exercise in the grocery stores. That is something that you can look at, and really one hour each week to do something for you reading, walking, dancing, taking a nap, a journal, or sitting in silence. Let that time be for you, and you don't have to apologize for it. And like I said in the beginning, you cannot pour from an empty cup, so make sure you're replenishing yourself and you have your strength and your positivity. And with these are some steps where you can enhance your life, you can become more supportive and encouragement for others. And between this, you know, take that time to pause and breathe. Maybe watching the sunrise or sunset. Remember that each day is really a gift, really that spirit that you can pour in others. Um, definitely, I know for me when I'm rested, I'm patient with my family, my friends, my children, really being joyful, maybe sharing something with your coworkers or your peers, and you know, you can hold that space for others if they're feeling kind of down or in pain, you can definitely make sure that you do that. And in my becoming a new you in 30 days, I do have a self-contract for myself. Um, you want to take that time. Um, if you have it, you know, look at the self-contract. I do have the workbook that I will share too that is really helpful. And if you've been following along right now, you're at the mid-journal reflection. Where am I now? So this is a chance so you can have some free space to write in the actual book or make some notes if you don't have the workbook, too. But you know, where are you at now? I know you come a long way. If you're facing heartbreak and challenges, you know, really take that dive into yourself. How can you move forward? Reflect on your current situation, and then some reflection prompts to guide you. You have your where your you know, your how he shifted, and where you begin this journey, what does healing look like? Some self-kindness. Um maybe you uncover something powerful, your emotions that you're holding on to, and what are you proud of so far? Do you need to forgive yourself? And what does keep going mean for you today? So that is the chapter seven in the book. Now I'll get to the workbook, but chapter eight is where we will talk about rejoice and embrace, and that is for chapter eight. But with the workbook, you have some reflection prompts here. What does healing look like for you today? Again, your self-care inventory, you know, making sure you're sleeping, you're moving your body regularly. Um, are you eating healthy? You know, you want to make sure you do that. Did you drink enough water? Because sometimes, if you don't drink enough water, you can be thirsty, dehydrated, and just not even feeling yourself. Sometimes just drink a you know, a sip of water. What some joy that you know you've done for yourself and what brings you joy that you haven't done lately and really protecting your peace, saying no. Um, some activities that you're nourishing yourself this week, and it has again the self-contract. I have a little example in the book that you can work on for your self-contract, the reminder prioritize a restful sleep, aiming at 30 minutes of exercise for 30 minutes a day, five days a week, really making sure that you are recharged, and with this workbook, you can be really nurturing for yourself, your well-being, and you can prepare to uplift others. Now, with the workbook, it does start on page 31 for this chapter, and you have space to write your self-contract for yourself and make sure that you are taking care of yourself, and like I said, if you don't have a copy of my rise again book and workbook, you can get it on my website. So, this is the update for the rise again chapter seven. Again, we'll talk about the chapter eight for next week, and I want you to share this podcast with others, at least five other people, really mention on social media, and I hope you continue to follow my podcast and enjoy the rise again book. You can send emails to support at wandraspenser.com. I do take a deeper dive into the chapters in the workbook. I have some power hours that's coming up on my website, and you can also join my community where it's $25, and that is every week and support like-minded others like you. It is very exclusive where you have a login and you can watch the different power hours and listen to them at your convenience, and you can also go on to my YouTube channel too at Wondra Spencer and listen to some of my shorts and videos and my podcasts. If you cannot get to a podcast station or Apple or any other podcast stations, so I really hope you continue to take care of yourself. I know we're in the winter and we're waiting for the spring to appear, and you know, maybe you're in a time in your life where it is not great, but remember to keep caring for yourself, take that time to enjoy yourself, enjoy others when you can. Definitely get up if you're sitting in your chair, move your legs and your arms if you cannot get up and move a lot and make sure you have your sips of water with you because that water will make you feel better. So, I hope you enjoyed the podcast for this week. Again, we'll go over chapter eight. Remember to enjoy yourself and take care of yourself, and we will talk again soon. Bye bye.