A Dash of Salt - Staying on Track and Focused

Stacy McCracken and Sharon Mawet, hosts of "A Dash of Salt," kick off their second season discussing strategies for staying on track with personal goals. They emphasize the importance of continuous improvement and share their own experiences with resetting routines. Stacy suggests celebrating small wins daily and maintaining a structured routine, while Sharon highlights the impact of seasonal changes on motivation and the benefits of community and accountability. They recommend breaking annual goals into 12-week segments and using a mix of small wins, accountability, and fun to maintain motivation. The hosts encourage listeners to share their own strategies and celebrate their achievements.

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Chapters

• 0:00 Weekly Spark
• 5:35 Main Topic - Stay Focused and On Track
• 27:43 Salt's Kitchen

Transcript

Stacy McCracken: Alright! Hey, Sharon, welcome!

Stacy McCracken: It's so good to see you.

Sharon Mawet: Yeah, it's great. I'm glad to be back.

Stacy McCracken: Here we go right. We are kicking off a new season of

Stacy McCracken: a dash of salt, and today is kind of our 1st episode of the new season, and so I'm super excited. Are you.

Sharon Mawet: Yeah, I'm very excited. I think it's gonna be, you know, I'm all about continuous improvement. So watch out listeners.

Stacy McCracken: Right. I mean anybody that that stuck with us through kind of our 1st round. Thank you for coming back, because.

Sharon Mawet: Absolutely.

Stacy McCracken: We are, we are gonna try to get better and and honestly, we're just having fun, too. And so

Stacy McCracken: yeah, so we are a dash of salt, and 2 salty women here to sprinkle a little flavor into your everyday journey. And so that is work growth. We're going to talk a little bit about everything, and I'm Stacy Mccracken, your co-host. I am a small town. Midwestern girl turned Austinite.

Sharon Mawet: And I am Sharon Maue, your salty companion. I'm a native Texan with a knack for baking up big dreams.

Stacy McCracken: And together we are going to infuse a little saltiness into your world, and just to be clear. We are not angry, we are not upset. This isn't about being salty like that. This is all about adding flavor and spice, and having a little bit of fun.

Sharon Mawet: That's right. So we encourage you to sit back, relax, and get ready for a flavorful ride.

Sharon Mawet: If this is your 1st time for tuning in. Thank you for joining us, and if you're back for more.

Sharon Mawet: you know a plus for you, so we can't wait to share more content with you in season 2. And today we're going to talk about staying on track and

Sharon Mawet: for our goals that we've set for ourselves.

Stacy McCracken: I am so excited that we're talking about this, Sharon, because, you know it is. It is

Stacy McCracken: like one quarter is almost over in this year, and.

Sharon Mawet: Right.

Stacy McCracken: I feel like this topic is just for me. And so maybe maybe our listeners feel this way, too. But I just cannot believe how quickly the year is moving by!

Stacy McCracken: I just I feel like I am

Stacy McCracken: behind. I feel like I'm a little discombobulated, and that I haven't made as much progress as I want to.

Stacy McCracken: and that I just need a little bit of a reset. And so I'd like to challenge our listeners as we get started to share in the comments, and as they're listening, and as they have ideas to tell us how they reset right and how they get back on track. And so you know my reset plans look different, depending on what my issue is, so I

Stacy McCracken: may. If I'm low on energy, I may crank up the music.

Stacy McCracken: If I'm feeling unfocused. I may just make a list

Stacy McCracken: right or clean up my desk. If my desk is feeling particularly messy and chaotic, then I may make a list. But you know I'm curious. Do you have like? How are you doing? And do you have reset strategies? What does that look like for you?

Sharon Mawet: Well, that is a great question. I you know

Sharon Mawet: we're going to dive into that reset strategy. But I did that exact thing this weekend. I went to my closet in my office and did a clean out, because I was just like, Okay, I can focus on something. It was short term I did. A few shelves made me feel better, didn't really tackle all my problems or help me get back on track. But you know small accomplishments go a long way. Yeah, so.

Stacy McCracken: Don't you think it's just about that feeling of

Stacy McCracken: like it? Just I feel so good when I can straighten something up or clean something out or like it just seems to help me focus. And I do know it's good for your brain right to stop wrestling over here and just kind of rest.

Stacy McCracken: and you know, like stuff happens. So you know, you know that my beginning of

Stacy McCracken: January and February was just chaotic. I was supposed to be taking care of my mom. For about 3 weeks she had surgery, and it turned into almost 6.

Stacy McCracken: And so, and so talk about having to shuffle my plans and then. Now I'm back, and I'm like I don't even know what the heck I was doing.

Stacy McCracken: and you know what are my goals now that

Stacy McCracken: now that I can really focus right, I had big aspirations that I was going to be able to keep working and stick to my plan and make all this stuff happen.

Stacy McCracken: and when your routine is is upset, right? Like.

Stacy McCracken: you know, I have a morning routine. I have an afternoon routine, and that was all out the window, and I found that I just really struggled to focus.

Sharon Mawet: Yes, that's.

Stacy McCracken: Hope you're going to help me figure all this out today.

Sharon Mawet: I don't know that I can solve all of our programs today, but our problems today. But we're going to certainly have a fun discussion about it, anyway. But you know, back to your original question, you know, just to get us all in the same mindset. But a reset strategy is about recognizing.

Sharon Mawet: I'm off track.

Sharon Mawet: and I need to have a plan to refocus. So yes, definitely, I'm off track this year as well. I think my reasons are a little bit different than yours, but you know, I think we both started off this year thinking about all the things we wanted to accomplish, like most people do. It's a New Year new Us. And what can we do that's different than last year, going back to continuous improvement? Right?

Sharon Mawet: For example, one of my big projects this year was, I've thought about it for a long time, but you know my father is no longer with us. But when he was alive. He wrote all these different chapters about all the cars that he owned his service in the Navy. His, you know, sales Job, that he had.

Sharon Mawet: but he wrote all these different chapters in a word document, and I thought it would be a fun gift to give to my brothers to put these all into a nice little

Sharon Mawet: book that's bound and pretty, and put pictures in there, but

Sharon Mawet: you know I keep getting started on it, and then something distracts me, and I still have yet to finish it, even though it's really not that big of a project, you know, but like you, it, you know, I look up, and I see the calendar that it's March already, and I feel like I really haven't accomplished a thing

Stacy McCracken:  So you know, what? What does that look like for you? You know, when you came to that conclusion

Stacy McCracken: like, how did you feel? Did you feel like.

Stacy McCracken: Oh, crap! You know, like it's March.

Stacy McCracken: And what am I doing, or did you feel like

Stacy McCracken: it's fine? I've got this. I can just

Stacy McCracken: refocus and get it figured out like like what what came to your mind when you kind of had that realization.

Sharon Mawet: Yeah. Well, I'm happy to say, in my maturity, over the years I have come to a new place to recognize. Instead of berating myself and saying, Oh, my gosh! I failed again. It's so terrible! I have learned to stop that downward spike downward spiral, and I've learned to say before I go down that path? I say, you know what I just need to pause.

Sharon Mawet: you know, and really think to myself, is that really a true statement? Is it really all that bad? No. Do my siblings know that I have this idea in mind? Is there a deadline in place? No, it's all self-imposed, so I need to determine. You know.

Sharon Mawet: What have I done? Well, I cleaned down my office this week and my closet this weekend instead. So I have to look and pause, reset, think about the things I have accomplished that maybe weren't on my list. But, you know, determine what is not working. So yeah, we know, like you just said, life can really take a turn, you know. Unexpected illnesses or work plans and deadlines really interrupt our lives.

Stacy McCracken: Or like, this morning my camera quit working on my computer. And then the power went out at the house for 2 h.

Sharon Mawet: Exactly. Yeah.

Stacy McCracken: I thought, and I mean I had my time block set. I was. Gonna I was getting down to business, and it was just like

Stacy McCracken: God's sense of humor at work because it was like Nope.

Sharon Mawet: Other plans. Exactly.

Stacy McCracken: Plans.

Sharon Mawet: So I've realized over the years. So today, I think we're going to talk about 3 patterns that I find really can affect me. The 1st one is seasonal changes.

Sharon Mawet: routine and then just community. And a lot of that is like could be our family and friends that really impact us. Do you think those are some of the major impacts that affect you as well.

Stacy McCracken: I like that. I like that especially because we're coming up on this whole spring forward. Nonsense!

Sharon Mawet: Haven't even gotten there yet, right? And I mean I barely.

Stacy McCracken: Fun.

Stacy McCracken: You know, the wind's been blowing today. I'm just getting over my cedar allergies. And now we're gonna spring forward. And it's not like, I've been getting too much sleep, anyway, and we're just gonna take an hour away. So yes, I think the seasonal thing is absolutely something. And you know we're lucky we live in Texas, where we get more sunshine than than folks who live elsewhere. Right?

Stacy McCracken: And I think community is another really good one as well, and then routine. You know, we talked about it earlier, right? When your routine gets just, you know, disheveled, right? Or something new comes in. It can really

Stacy McCracken: kind of mess things up. So I love that. I think those are 3 great ones to talk about.

Sharon Mawet: Let's kick off with that seasonal change before we get to the spring forward. But

Sharon Mawet: the winter slump I'm sure you've heard of that really really got me this year, and I you know it lasted longer than it has in the past. Now, here in Texas it did. We had snow and a big cold you know.

Sharon Mawet: drop below freezing temperatures, which you know everything stops in Texas. So you know the problem with that winter slop. It's hard to get outside, and you know we are. You know it's dark in the morning to go for that morning walk. It's dark after when you get off work to hard to go gives you a very small window to go for a walk after work, you know. I just realized that the beach and vitamin d were definitely calling my name in the last few

Sharon Mawet: few weeks. So you know.

Stacy McCracken: Spent most of the winter in Florida, and so I could say that I actually, you know, missed that part of our winter here, but you know it still was getting dark earlier, and

Stacy McCracken: you know just not that same amount of sunshine which I absolutely missed.

Sharon Mawet: Yeah. But you know. So why does our, you know? Let's look at the facts. Let's look at the why right? Why does our motivation drop in various seasons. So in the winter, the obvious reasons are, there's less daylight, right? So that impacts our mood and our energy levels. It's colder. So we can't get outside. And you know, going to visit your friends, you kind of maybe say, well, you know, just gonna stay bundled up on my couch

Sharon Mawet: as well, and the spring, like you, said seasonal allergies start to hit us. The time change affects our sleep routines right? We also have, you know, that motivational struggles, because, you know, you're starting to get into the end of the 1st half of the year. And you're like, Hey, I'm not getting very far on my goal. So your motivation is just like.

Sharon Mawet: you know, back to square one again in the summer we again have disrupted routines due to vacations or kids might be out of school home from the holidays, or everybody at work is gone because they're on vacation. And then, of course, in Texas

Sharon Mawet: it's hot so and then fall. We come back to the same thing, you know, even though we may be empty nesters, that back to school transition affects all of us because people we talk to, or grandkids, or it's just a mental shift for everybody to say, Hey, it's back to school. What am I gonna do?

Sharon Mawet: Do you again?

Stacy McCracken: Traffic.

Sharon Mawet: Yes, it's right.

Stacy McCracken: Traffic, you know. I think that's 1 of the things I notice. Here is, you know, the traffic pattern shift, which means just the ability to, you know, run to a lunch meeting or do something else can really change as you move from summer to fall as well.

Sharon Mawet: So how do we counteract these these reasons for a seasonal slump? And so a lot of those things are the routine that you mentioned. You know. How can we

Sharon Mawet: think about which season affects us the most, you know. For me it's winter, and the lack of daylight that I know really impacts my mood. So how can I create a routine to counterbalance that impact on my life? And so maybe scheduling into my work calendar a short walk at lunch, you know, to get outside and see the sunlight right to make sure, or, you know, maybe end my workday a little bit earlier

Sharon Mawet: and start it earlier, so I can get outside after after work before it gets dark again. So really think through how each season may affect you

Sharon Mawet: ideally before the season starts to hit. So you have a plan to counteract those slumps before the season, and have a good routine or

Sharon Mawet: plan of action before that season starts. What would you say is your particular seasonal slump, Stacey.

Stacy McCracken: I. So I definitely need sunlight like you. And so I know that when I start my day with a walk

Stacy McCracken: and the sun is shining. I just have more energy for the rest of the day.

Sharon Mawet: Okay.

Stacy McCracken: Now one of the things that we do, and I've talked about Dog Park and going over to play at puppy playtime, and so we adjust our schedule as the light shifts and the time shifts because we still want to all get together. And I think we're going to talk about community later because you mentioned it right? And so we

Stacy McCracken: we naturally adjust as the light shifts. And so, you know, this time of year, we're going to play before dinnertime, because it gets dark so early.

Stacy McCracken: And then in the summertime, right? We're pushing it much later in the day after dinner time, because it's hot, and you know it doesn't get dark till later. And so

Stacy McCracken: so definitely adjusting my routine for that sunlight like you described is something, and I do take walks at lunchtime.

Stacy McCracken: And so truly, you know, 5, 10 min around the block. So nothing extravagant or nothing, you know long. But I find that it also helps. Give me some new energy to kind of tackle the afternoon and sort of head off that afternoon. Slump

Stacy McCracken: down.

Sharon Mawet: And I find that, you know, like I said today the wind was super crazy, or it's raining, and so I can't get outside. I have also found. I read an article about

Sharon Mawet: 10 min walking on an incline. I'm fortunate to have a treadmill at home, and so I will use my lunch break, or even just a quick 3 Pm. Break at work and go walk on an incline and read my email.

Sharon Mawet: You know, I put the incline on 10 to 15, and walk for 10 min, and, you know, gets my heart beating, gets that energy back up, and then I'm like, couldn't refocus a little bit better. So you know, exercise is a good way to in addition to your routines to help that seasonal slump.

Sharon Mawet: So talking about routines. I think that's my other biggest

Sharon Mawet: adjustment, especially at empty nest life is. The kids are not driving my schedule any longer.

Sharon Mawet: I'm driving my schedule and having that flexibility is

Sharon Mawet: really too much choice for me. You know I prefer working sometimes to a deadline. I have to leave the house by 7 30 to do. Carpool, you know, got me up and motivated to work out in the morning, but now I don't have to leave that early, and so I find it

Sharon Mawet: hard to get up to exercise. I find that

Sharon Mawet: lack of deadline and routine will affect my motivation to get up and do the things that I thought I would. How about you?

Stacy McCracken: That's funny. So I am not a morning workout person. My husband is totally a morning workout person, and so he gets up at 5,

Stacy McCracken: because he wants to get his workout in before his day starts, and I don't even wake up anymore, you know. And so but I do get up and have a very structured morning routine, even though I'm an empty nester now. But

Stacy McCracken: well, I'm not technically an empty nester, because I have Jackson, my dog right? And so and so I learned that huskies, because they're working dogs, are very

Stacy McCracken: structured in their routines, and so they sort of memorize

Stacy McCracken: the routine, because that's their job. And so he's very good at his job, because I mean, I'm up for 3 min, and he's like we need to go feed the squirrels now.

Stacy McCracken: and so that's kind of my 1st dose of sunlight, and then as soon as we're back inside, it's time to go for a walk. And so, you know, I'm like, let me just get a drink of caffeine here, and then we're off for a walk.

Stacy McCracken: and then when we get back. He's like. And now you can feed me breakfast. And so and so, you know, in the 1st 15 min I'm up, all of those things have happened. And so it's very structured.

Sharon Mawet: Yep.

Stacy McCracken: and it would probably be good if I worked in some more workout. But I find that I'm trying to do a lot more walking.

Stacy McCracken: Get that exercise piece, but when I do miss my morning routine, it throws off the rest of my day.

Sharon Mawet: Yeah, well, that I found. And there's research out there that shows that the more flexibility we have

Sharon Mawet: it can lead to that aimlessness or lack of urgency, which is my biggest, you know, derailer to my motivation is because I

Sharon Mawet: don't feel I don't have an urgent deadline, or you know soccer schedule I have to adhere to, so I do feel a little aimless. So some tricks that I've kind of learned myself is I really have to sit back when I find that happening is to really figure out

Sharon Mawet: what are my priorities? Do. I have a goal that I really want to accomplish this week. I try to keep it compartmentalized to not a big, gigantic goal. But okay, do I want to work out more this week? Do I want to spend more time with my husband this week. What is what is off in my schedule so, and then treat those personal goals like an appointment?

Sharon Mawet: You know. For example, I kept my husband and I kept nagging each other like we need to spend more time together, and we're like, Hey, we can go for a walk after work, and we kept saying we would do it.

Sharon Mawet: But it wasn't until we said, Hey, we're gonna go for a walk at 5 30 pm.

Sharon Mawet: That we actually started doing it and really got it onto a habit, if you will. But it wasn't until we set a time that we made it happen. Same thing I learned with my workout when I decided I preplanned my

Sharon Mawet: routine, or I pick out my peloton bicy ride the night before, and I get my clothes out. And then I'm like, Okay, I've committed. I've taken action. I have a plan for tomorrow, and then I'm more likely to get up and go do that plan because I wrote it down, or I committed to an idea.

Stacy McCracken: I love that, and you know I find that the other thing that I do that is part of that same kind of routine is when I'm in the habit

Stacy McCracken: of every day at the end of the day saying, Okay, what were my 3 wins for today?

Stacy McCracken: And what are the 3 things I want to focus on tomorrow.

Stacy McCracken: And then at the end of the day, revisiting that and going okay, what were my 3 wins for today? How did I do on those 3 things I wanted to focus on? And what do I want to adjust for tomorrow, and I'm super intentional about

Stacy McCracken: thinking about it, writing it down. And it's that way of taking a really big goal right? And breaking it down into smaller parts.

Stacy McCracken: that I find that I stick with things, you know. That's how I got my dissertation written was I knew exactly how many words a day. I needed to be writing, and I knew exactly how many days I had until it had to be done, and then I just broke it down, and that was.

Stacy McCracken: you know how I did it.

Sharon Mawet: Yeah, that's great.

Stacy McCracken: I'm out of that habit right?

Sharon Mawet: Yep.

Stacy McCracken: Then.

Sharon Mawet: It goes out. The window.

Stacy McCracken: You're like, you sit down and you're like, what am I gonna do today?

Sharon Mawet: Exactly.

Stacy McCracken: You know, what am I trying to accomplish? So yeah.

Sharon Mawet: Exactly so, you know, finding new ways to rewrite your routines is important. And then, lastly, our last idea is that power of community and accountability. Right? So when we set a goal for ourselves and and we don't tell anybody, we don't tell our spouse. We don't tell our friends it's really hard to stay motivated. Sometimes I do find that myself. My husband and I talk about this all the time. He loves to ride his bike, and

Sharon Mawet: he competes against his self, and I'm like

Sharon Mawet: I have no desire to compete against myself and beat a previous record. That's not my motivation, but talking to somebody and saying, Hey, I'm gonna call 5 people this week to find a new pickleball group. And I tell you that well, it motivates me because I'm like, okay, well, I got to make sure. I call those 5 people before I talk to Stacy again, because she may ask me if I've done anything. And so it helps you not to make excuses for yourself, and having a friend to check in with, or publicly sharing your goals, is another way of staying on track.

Stacy McCracken: I love that, you know it is. It is that that accountability, right is just creating

Stacy McCracken: that tension, if you will of. I don't want Sharon to go. Well, Stacy, you said you were gonna do that and and me go. Yeah. Well, I didn't do it. I have a friend in Arizona

Stacy McCracken: and she and I do that for each other when we have the opportunity to connect and sometimes we just text each other and I'll go. Okay. You know I'm checking in what is your big thing? You're trying to get done this week, you know. How can I help you? And she'll tell me what it is, and then she'll say.

Stacy McCracken: you know, check back in with me at the end of the week, and so then I'll just text her and say, Hey, you know I'm checking in, you know. How'd that go? Did you make any progress? And she'll do the same thing for me? And so so you don't even have to. You can. You can even virtually right, you know, share those goals and and be able to

Stacy McCracken: hold each other accountable, but in a way that it's like I care about you. If this is important to you, then I want to support you right.

Sharon Mawet: Right? Well, I think part of that. And for me, having accountability, or having a partner, or sharing my goals with somebody, is

Sharon Mawet: the importance and the reward of celebrating small wins together. Right? I love it when somebody says Good Job Sharon, because, you know, in my role I don't hear that often, and certainly my husband is not telling me great job, Sharon. All that often for cooking dinner. So just celebrating small wins together, it just brings a smile to my face, and makes me want to continue down that path of staying motivated.

Stacy McCracken: For sure. And you know, like we do that a lot like sending each other gold stars and whatnot because because, I mean, who else is gonna be our cheerleaders right?

Stacy McCracken: Exactly. And

Stacy McCracken: so, you know, and it may seem silly, but it actually makes a difference. And you know, and I think I think that's why that celebrating those wins at the end of every day like, even if it wasn't what was on your to do list or your priority list.

Stacy McCracken: But, you know, before we started today you were sharing with me right that you had baked bread over the weekend. Yeah, right? And and while that may not have been getting the book done, or whatever like, that's a total win because you

Stacy McCracken: practiced a skill, you did something that you loved, and you set time aside for it.

Sharon Mawet: Yeah, it was a lot of fun. And I, you know, did it with a friend. And it was a lot of fun to teach somebody a new trick or a new technique. So that was a lot of fun. So you do have to

Sharon Mawet: now, because we need to. You know, as I said at the beginning, is to take a pause to reset right. We need to understand that motivation and staying on track may come and go. But if we have the right mindset, or we put in the right structure, or build a strong community around us that can help us keep moving forward, even if it may be 2 steps forward. One step back.

Sharon Mawet: we're still making forward progression.

Sharon Mawet: So yeah. So we hope, you know, I'll go back to Stacy's 1st question, you know. Tell us what's 1 small thing that you're going to do this week to stay on track, or what's 1 area that you help to motivate you and stay on track. We'd love to know how you stay focused as well.

Stacy McCracken: Absolutely, Sharon. Thank you so much for sharing those ideas and just your strategies. You know I

Stacy McCracken: There's a book that I've read, and it's kind of an old book now. But as we were talking it came to mind called the 12 Week year, and it is, you know, the whole idea is, instead of having goals for a year right? Breaking your year down into 12 week segments. And then thinking, Okay, I do have this place. I'm trying to get to. But what do I need to do in these 12 weeks?

Stacy McCracken: Right to help me move forward right? And so it's breaking those big goals down into smaller, more manageable pieces, right? So you can stay focused and motivated.

Stacy McCracken: because if you're not celebrating till the end of the year, it's not gonna be enough.

Stacy McCracken: right? I think I think you have to celebrate every day right what what you accomplished for the day. And so that actually takes me to Salt's kitchen, which.

Sharon Mawet: All right.

Stacy McCracken: Which I have cooked up a recipe for motivation today.

Sharon Mawet: Awesome.

Stacy McCracken: So

Stacy McCracken: so right staying on track cannot just be one big giant effort. Right? It is about having the right ingredients mixed together right? And so for us.

Stacy McCracken: I want our ingredients to be small wins. Let's just take a cup of small wins right?

Stacy McCracken: And then a couple of tablespoons of accountability like we talked about right? That accountability is gonna help. And then I think it's important to add a little bit of fun in there. Because otherwise, why bother right?

Sharon Mawet: It's all about.

Stacy McCracken: So that is, that is my recipe, and I I would recommend right. The most celebrating small wins.

 a little bit accountability, and a little bit of fun right.

Sharon Mawet: I think it's a perfect recipe for motivation.

Stacy McCracken: And so, and the idea is that things these should not stress you out right. And I think I would like to encourage, as you dive into the recipe? Right? And you're like, okay, how am I going to create some structure and routine? How am I going to celebrate these small wins is try out a method right?

Stacy McCracken: Decide what you want your morning routine to be, or your afternoon routine, or how you're gonna keep yourself accountable. Find a friend

Stacy McCracken: and try it out

Stacy McCracken: right and see how it works right. Give everything a chance like, give it a week, and then

Stacy McCracken: review and go. That didn't work for me, and then try something else. You know. I'm sure you've cooked up recipes before where you're like. Next time I make this I think I need to add a little bit more of this and a little bit less of this

Stacy McCracken: and this. This is no different. And so that is my encouragement and my recipe from Salt's kitchen today to help us stay on track.

Sharon Mawet: That's awesome. Well, I appreciate. And we thank you for joining us on a dash of salt.

Sharon Mawet: I am Sharon Mawet and along with my good friend Stacy Mccracken, your host from 2 salty women. Remember to keep seasoning your journey with purpose, passion, and a play of a pinch of playfulness. So until next time savor each moment because life is always better with a dash of salt.

Stacy McCracken: Absolutely, and don't forget to subscribe and visit us on to saltywomen.com for more flavorful content, and we will put a reference to the book that I mentioned, and don't forget to add your comments. We'd love to hear from you. Take care! Have a great week.

Sharon Mawet: Back to you next time.