029- The Secret to Staying Energized Even During Your Busiest Seasons

Stop Surviving, Start Thriving: A Simple Framework for Boosting Your Energy

Feeling drained? This episode shares the "SMASH" framework – a simple yet powerful approach to boost your energy levels and achieve your goals. Learn how to set intentions, make measurable goals, and automate habits for sustainable success.

Key Takeaways:

1. Identify Energy Drains: Recognize common energy-sapping behaviors like decision fatigue, over-commitment, and neglecting rest.
2. The SMASH Framework: Learn how to use the SMASH framework to create sustainable, long-term changes.
3. Prioritize Self-Care: Make self-care a non-negotiable part of your daily routine to boost your energy and overall well-being.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer:  I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health. 

Transcript

Speaker 1 2:28

What's up? Sorry, I've been wanting to do that. Just love that commercial from back in the 90s. All right, friends, it's confession time. How many of you feel like you're just surviving the busy seasons of life, like I'm talking, like army crawling through the mud? This ain't no fun mud run. This is like we're dragging, like you're somehow juggling the kids, your work, your family and trying not to lose your ever-loving mind? If you're nodding along, this episode is for you.

Speaker 1 3:03

Today we're talking about the secret to staying energized even during our busiest seasons. And, spoiler, it's not magic. It's not about adding more to your plate. We're going to break it down using my trademarked smash action planning framework to set your intention, make it measurable, automate and take action. Self-reinforce management and happen stacking. Let's jump in. Let's get real. The biggest energy drains aren't always what you think. Here are my top three Decision fatigue, you know, the one where you make like 5,000 decisions a day and, whether you verbalize them or not, it's all in your brain.

Speaker 1 3:45

No wonder you're so wiped out. Or saying yes to too much. Your schedule isn't a free-for-all, so seriously, stop saying yes to every PTA meeting or every invite out to dinner with friends of a friend or I don't even know. Let's just start saying no and neglecting your rest, and I'm not just talking about sleep. Rest could mean sitting on your porch with a cup of tea and just doing absolutely nothing. It could be watching paint dry, it could be staring at your ceiling, it could just be laying there with your eyes closed. Pretty revolutionary, right, but does this sound familiar? All right, so here's where the SMASH framework comes in To save the day. So using SMASH to stay energized. So let's think about that S-M-A-S-H right First up, you're going to set your intention.

Speaker 1 4:40

What's your goal for the week? Heck, what's your goal for the day? Maybe it's simple as getting seven hours of sleep tonight or each night, or maybe drinking that cup of water before you moved your coffee. Set it and own it. Make it measurable and achievable. Don't just say I'm going to exercise more. Okay, that's broad and very generic. Instead, you know what. I'm going to do a 10-minute walk three times this week. Or, if we're just working on the day, I'm going to do a 10 minute walk today. It's specific, it's realistic and it's no shenanigans. And then we want to automate and take action. So schedule on your calendar, set yourself a reminder and then whatever it takes to make it happen without thinking. And again, that takes some consistency over time, but over time it will be automated to take action and then you can dive into the self-reinforced management. So you're going to celebrate the heck out of your wins.

Speaker 1 5:46

Did you go for your walk today, high five yourself? Did you stay hydrated, treat yourself to a fancy bottle of water or a fancy reusable bottle for your water, or did you really dive in and stay consistent with walking? 10 minute, 10 minute walk, three times this week? That you know what? I'm going to go out to the nail salon and get a manicure or a pedicure, which, in all honesty, is not something I do for myself, but I like to take naps. So I'm going to call that my, my self-reinforcement management. But treat yourself to something. It doesn't have to be anything crazy, honestly, it doesn't even have to spend any money but reward yourself.

Speaker 1 6:31

And then, last but not least, we're going to habit stack. So you're going to add a new habit onto something you've already been doing. So brushing your teeth. Stretch while you're brushing your teeth, I don't know, making a cup of coffee, chug that glass of water. We're habit stacking.

Speaker 1 6:46

But when you're consistently meeting the one measurable intention that you have. The goal is really that we're being 80% consistent with it before we add on something else, because when we add things on too soon, then we're setting ourselves up to fail because we haven't really truly not commitment. It's not a commitment issue. We haven't truly completed 80% consistency of that one thing I'm working on Now wow, getting a little complicated here, but maybe your goal was to walk a 10-minute walk three times this week and you haven't been able to make that happen, for whatever reason. Can we pivot that? Can we still add a measurable, achievable goal for movement? But maybe it's not a 10-minute walk, it's a. I'm going to stand at my desk while I'm on this conference call and I'm just going to walk in place because I don't have time to get outside for a walk, because I have back-to-back meetings all day and barely take a lunch break. That's me. Stand up, move your feet, march in place. It still adds intentional movement to your day, okay.

Speaker 1 7:58

So once you can be consistent at that 80% of the time, add on a new habit that you can stack to it, either throughout the day or while doing something that you're already doing in the day, like making your coffee or brushing your teeth. So do you want to make this even easier? I have a new interactive quiz. It's called the Midlife Habits Quiz. It's called the Midlife Habits Quiz. So if you go and take the Midlife Quiz, which is designed to help you determine where to focus, in less than five minutes you'll get personalized insights on what's working, what's not, and where you can focus to feel more energized and in control. So take this quiz. Head over to melissahinmancom. Forward slash midlife quiz and take it now, easy peasy. All right, my friends, until next time, smash your way to more energy. Reach out to me on Instagram at itsmelissahinman, and let me know what you're doing to smash your goals this week.