Episode 6: How to Stop Ghosting Yourself

Episode 6: How to Stop Ghosting Yourself

Show Notes:

If you’ve ever skipped one workout and let it turn into weeks… or told yourself, “I’ll start Monday” — you’ve ghosted yourself.
 This episode is your call to stop disappearing when life gets inconvenient and instead adapt your plan without abandoning it.

We’re talking about the patterns that drain your momentum, the seasons you cycle through (growth, maintenance, recovery), and how to keep your promises even when you’re not at 100%.

You’ll learn:

• How to recognize when you’re ghosting yourself
• Why self-trust is the real foundation for success
• How to scale your plan for the bandwidth you have right now
• What to do when life throws curveballs (without losing momentum)

Your energy will ebb and flow — but keeping your word to yourself is non-negotiable. This is how you stay consistent, rebuild trust, and keep climbing even in hard seasons.

Mantra for the Week:

I don’t ghost myself. I adapt my plan and keep my promises, no matter the season.

Journal Prompts:

1. Where have I been ghosting myself and why?
2. What season am I actually in — growth, maintenance, or recovery?
3. What is one non-negotiable I will keep this week no matter what?

Top 7 Takeaways

1. Ghosting yourself looks like skipping meals, ignoring hunger cues, missing workouts, breaking bedtime boundaries, or constantly “starting Monday.”
2. Self-trust is the muscle you build by keeping promises to yourself — without it, no structure will save you.
3. Name your season: Growth (push toward a goal), Maintenance (hold the baseline), or Recovery (prioritize rest/healing).
4. Adapt, don’t abandon — scale workouts, batch cook simple meals, or protect bedtime instead of scrapping your plan.
5. Micro-commitments rebuild trust — small promises (like a 10-minute walk or protein with each meal) are easier to keep and still move you forward.
6. Nervous system regulation through breathwork, meditation, and boundaries keeps your momentum alive during hard seasons.
7. Celebrate micro-wins — track them daily so you see progress and avoid moving the goalpost without acknowledging your victories.

Connect with Me

Instagram: @badassthrivingpodcast
Instagram: @aisforavocadosllc
Website: aisforavocados.com
Email: badassthrivingpodcast@gmail.com

Transcript

Caressa Dunphy: 0:03

Hello, my little bad asses. Welcome back to the Badass Thriving Podcast, where we go beyond mind, body, and plate. I am your host, Caressa Dunphy, and today we are gonna have a very honest conversation about patterns that quietly drain our momentum. That's when we ghost ourselves. So that's gonna be the theme and the topic of today's episodes. So in last week in episode five, we talked about building the structures and the systems, the kind that carry us forward when motivation ghosts us. So building these structures is only just the start. Because the life shift happens and we need to prepare ourselves for that. So when schedules change, when our energy dips, and instead of adjusting the plan, so many of us just disappear. We just give up, right? Like we're all guilty of it, myself included. Right now I am getting over being sick. And so my whole life, day-to-day routine has certainly shifted. And so I'm starting to feel a little bit better, and that was my thought behind this theme of. On the days when we don't feel well, on the days when stuff happens, instead of ghosting ourselves, how can we move from a place of intention? And so instead of ghosting ourselves, we're gonna put some structures and systems into place so that when life happens, when things are outside of our control. We can stay on track. So today is that call to stop doing that. Stop ghosting ourselves to learn how to adapt our plan without abandoning it. Because thriving isn't staying at a hundred percent all the time. Like we just can't. Like we know ourselves, we know when this stuff comes up, what's gonna happen. So it's knowing how to show up at 80, 60, and even 30% and still keep the promises that you've made to yourself. So the reframe that I want to keep. Reminding you guys of to keep in your back pocket, so to speak, is if all you have thought today is 30% and you give it everything of that 30%, that is 100% of your effort, right? So it is a hundred percent. And when you look at it that way, and that counts. So that is what builds trust. That's what keeps your climb going upward, right? It's keeping it alive and the momentum to carry you forward. So for like right now. I don't feel super well, but what can I do? I can still try to drink some water. I can still try to get some rest. I can try to still have meals that are still feeling nourishing to me right now. And I know that I'm gonna give myself the time to get over this little viral bug that I've got going on, and I'm gonna come back and I'm gonna feel a lot better. And so then my a hundred percent will look different. And if we think about it like that, it's a call out to stop doing some other things that are really just sabotaging our efforts. And so we need to look at it in a way of, if I'm ghosting myself, it looks like skipping meals because I'm quote unquote, too busy. I'm ignoring my hunger cues because I am, caught up in whatever diet culture has fed me for so long that now I'm ravenous and I'm grabbing whatever's out there, right? Missing one workout and letting that turn into several weeks of no workouts. It's different if you're not feeling well and you're giving your body a chance to recover versus, I just didn't get a workout in today, and then tomorrow is here and went. And then pretty soon it's been a couple weeks since you've had your workout routine, going strong. And other things like dropping your bedtime boundary and so that you wanna stay up and watch one more episode of something, but then your next day feels really exhausting and chaotic because you didn't take that time to take care of yourself. Saying, I'll start Monday. That continuous loop of, oh, I'll just start over on Monday. Those are all ways that we all ghost ourselves. We all do it, we're all guilty of it. So again, you're not alone in that, but it's not, the one missed workout that hurts you. It's the pattern of disappearing from the things that keep you grounded because they suddenly feel inconvenient. Wow, that's a thought provoking statement, isn't it? Why this matters is that every time we ghost ourselves, you're weakening the muscles of self-trust, and without self-trust, no structure will save you. So I do believe that the two go hand in hand. I believe that they're tandem. If you don't believe your own patterns and plans. You'll stop even trying. So I think it's really important to name the season that we're in too. I think that is really helpful when we are talking about this.'cause here's the truth, right? Not every season is a growth season. You look at our annual calendar, right? We have patterns of winter and spring and growing and summertime, and then fall and then winter again, right? So some seasons. It's about staying grounded. Some seasons are about healing. The problem is that we try to live every month. Like it's a PR setting summer day when you know, everything is all dandy and we can do all the things. Sometimes we have a winter period. Sometimes our body is asking for a different pace, and so I think it's really important to recognize that. The three seasons that we could potentially be in is growth, where we're pushing our performance, we're chasing a goal. We have that intensity, or we are in a maintenance phase where we're holding at a baseline. We need to simplify the plan, but we still need to keep bits in place so that we still have momentum, right? And then another season that we could be in is in recovery where we're prioritizing some healing, some mobility, some different nourishment, some nervous system regulation. Maybe just came off of a really big intense period at work. Or for me, I just came off of, school and so my summer has been a very chill summer because I'm like, I can't. Physically put one more thing on my calendar right now, like I need a reset. And so it's interesting because this season of recovery for me right now feels a little bit like wintertime, but in fact it's summertime. So like my brain is tripping a little.'cause it's you should be out doing all the adventures with your kids. They're off on their summer break. And I'm like, you know what? They also need. Recovery time because their little bodies went through some intense stuff while I was away and my husband was holding down the fort and they were doing the best they could while I was not here for my internship. So if anything, it's reminding ourselves that we can let go of the guilt that we often put on ourselves of I should be doing something, and so if we name the season we're in, we can stop fighting ourselves on it. We can stop pretending that we have the bandwidth for growth, when actually we really just need a season of recovery or maintenance. And we just need to do that with having the check-in with ourselves to say, what season are you in today? Or in this period of my life, is it growth or maintenance? Or recovery? Say it out loud, claim it. So instead of. Abandoning it. Let's just adapt. So instead of just throwing out everything that we've been working towards, let's take a second. Let's come from a place of I still wanna stay on my goals and I still wanna stay on track, but I can't give it a hundred percent right now. So adapting could look like swapping out a heavy lifting session for. A 20 minute strength circuit. Keeping the big lifts, but dropping that extra fluff, like sometimes you just don't have it in you to go all out for 45 minutes or an hour. Sometimes you just gotta cut your workouts in half and say, this is what I can give today. Sometimes it's batch cooking, two simple meals, and having some extra stuff in the freezer. Something that you can rotate instead of skipping out on meal prep. I am grateful that my husband's been doing a lot of the cooking, he definitely has a different approach to cooking than I do. And it's a little bit heavier. He always makes sure that it's gluten-free and dairy free for me because that's my needs for being celiac and lactose intolerant. Like oftentimes I will make big batches of soup and just have them in frozen containers so that's a quick meal. A lot of times we make extra portions of dinner so that we have leftovers the next day. Like just trying to take out the barrier of, it's one more thing that I have to go do. So trying to just. Prep a little bit ahead of time'cause sometimes your future self will come back and thank you for being, just dialed in, and those days when you're like, oh my gosh, I am so grateful that I had. The foresight to do this because now I get to reap that benefit, a few weeks down the road or whatever it might be. Another thing that's really important is to just get your sleep. Keep your bedtime boundary. Even if your day was just absolute trash, even if it was just chaos. Your nervous system needs that anchor. It needs that downtime. It needs to reset, and that is the only way that your body can truly. Do what it needs to do. There's a lot of recovery that happens when you're sleeping. And again, it's okay to go to bed at a toddler time. I love to go to bed at nine o'clock and I swear my husband is oh, let's stay up and just watch a show. A little bit longer is fine. And I'm like hardcore okay, we need to go to bed like no more. On those rest days that you have been. Scheduling into your week. Still do a little bit of movement if that feels good, a little walk stretch doing some mobility, instead of collapsing for, three days. It's like scheduling in rest throughout your week and recovery throughout your week is really important.'cause you gotta remember, this is a long game. You can't just be sprinting out through your week and then expect to keep that kind of energy for, seven days straight. So remember that slow and steady wins the race. It's one of those things that I remember back when I was a CrossFit instructor. I would get all kinds of shit because I would come in and work out on Wednesdays and they're like, you need to be working out five to six days a week. And I'm like, I know my body. I know that I'm really good at this intensity for two days, and then I need to take a day off and do some recovery and mobility work. And then I'll come back for three days and then I will do some stuff on the weekend. And then one day is a full hard stop, rest day. It became a non-negotiable for me, and so eventually I realized my body couldn't keep up with the intensity and it broke down further with more and more injuries. And so CrossFit wasn't for me. I love some of the stuff, but not all of the stuff of CrossFit. But anyway, that's a little tangent. My point was being is that I knew I needed to have. Extra recovery because that kind of intensity is really hard. It is really brutal. And so if you just take that analogy of you have to know the high days of your week that are gonna be really intense and you have to know the low days in your week that are gonna be a little bit more chill. You can take that opportunity as you see fit, right? If you're like, okay. Those two days of high intensity days, I know that I can give it my all. And then this is a day where I feel like I'm dipping down, like plan for that dip. Just planning when you hit the dip on how, if you can know that's gonna happen ahead of time, you can plan for it. So say on those days that you have more energy, that are higher intensity, that you're crushing it, that you came home and you meal prepped and you made food, make some extra. So then on those days where you have a dip and you're like, I have nothing to give right now. You already have planned for that. You already can say, in fact, I have a freezer meal prep for this day because I knew this was gonna happen. It's stuff like that. And this is just all really great suggestions for everybody, myself included. We forget, this stuff is really important to know what season we're in, and sometimes those seasons can fluctuate. In the same week, it feels like some days you just get like off track because the week just took some crazy turn and you're like, I don't really know how this happened, but here we are, so we're gonna make the best of it. And so it's not about throwing away your structure, it's really trying to scale it to fit the bandwidth that you're in right here, right now. So those micro commitments that rebuild the self-trust, that is just exactly where this needs to really zoom in on. It's the big declaration feeling exciting, but the trust is rebuilding the small promises that you actually keep this week. Pick the non-negotiables, keep it every single day, no matter what that day looks like, really try to say what is the bare minimum that I need to achieve, that I have to achieve? Everything else I can choose to say no to. If it comes to that point, it's eating breakfast every day, making sure you're getting a lots of protein in with each meal so that your energy is staying sustained. Making sure that your plate looks balanced with carbohydrates in there, and fruit, veggies. The minimum of seven to nine hours of sleep, protecting that. Time getting in the water and making sure you're hydrated before you go and reach for coffee. Taking a 10 minute walk after lunch just to get out and move Doing five minute of stretching or mobility work while you're waiting for your coffee to brew, or, while you're waiting for something in the microwave, right? Like you can find little pockets of time where you actually do have a couple of minutes to check in with yourself. Take a couple minutes to just take some deep breaths while you're waiting for something, if you're waiting in line somewhere it's those little moments that you are building. And connecting the dots from one moment of self-trust to the next, and you're making sure that you are staying aligned in that way. So the smaller the promise, the easier it is to keep. If you can, say, okay, I did that checkbox, I can check that box, I can check it off. I'm doing it. I did it done right. That promise is like you depositing back into your self-trust bank. And so those little micro commitments are just really easy to stay on track with because then they're so achievable. You can just be like, did it, I did it. I can cross it off. And so it is. Really finding out what works for you. For me, it's, I have to stay gluten-free and dairy free. Like it is absolutely non-negotiable if I don't stay both gluten-free and dairy free. I am in so much pain. I am miserable, like it's just not worth it. And so it is very. Non-negotiable. To me, it doesn't matter where I am at. It doesn't matter if I'm on vacation or if I am traveling or if I'm home or commuting. That is a non-negotiable, right? And so nutrition has to be very practical for me. It has to look something like. Cook once, eat twice. Like I cook bigger dinners so that I have leftovers for lunch the next day. So it's making sure I'm not ghosting myself in this way. I always try to hit protein. I always keep emergency food with me because I never know what the day might look like and I might be, a couple extra hours somewhere. And then I'm ravenous and I'm getting hangry. We've all been there and so it's always thinking about what can I have packed with me in a cooler. It's thinking, what can I have in the freezer that is aligning with my goals? What can I throw together that's in my pantry that I know will still, taste yummy, but is still aligning, right? It's planning ahead so that however much you can. You have already figured out how to make it happen, if that makes sense. I have a magnet board on my refrigerator that is just the days of the week for one week, and I write down what the dinners look like. So at least there's some kind of a plan. I've been not feeling well. So the last two weeks I've gotten a little off track, but that's my like Sunday prep or Saturday prep is thinking about the Meals of the week and trying to strategize. And my husband and I usually have a little check-in about what are we. Wanting to do, we've got this coming up or this event, or travels or what have you. And so we try to have a plan, even when we go out and go camping or we are outta town, we try to plan out our meals so that it's also budget friendly, so that we're saying, all right, these are the meals that we wanna go out. These are the meals that we're wanting to do in. And then we just plan it, right? And so it's always just trying to find balance, really. It's trying to find the balance around what you've going on in your schedule versus your goals. And even say Friday night you get pizza. Okay, great. Make sure there's some protein in there, add in some veggies. Try to really just hit your protein targets earlier in the day and one meal's not gonna kill you. That where pizza is involved, I'm sure there's a whole new episode about that I could do about pizza. Like nutrition isn't punishment, it's fuel on how you show up in your life. Same with workouts, right? Working out is not a punishment for what you ate the day before. It is a celebration of what your body can do with physical movement. Like I'm very fortunate that after my big hip injury a couple years ago, I'm still able to go out and do things relatively pain-free. Some things I can't do. It's okay, I can still celebrate the fact that I get to go out and go do this. I'm so privileged in that way, and just training with respect to what you have going on with your physicality, but also your bandwidth. Like it is, it's a balance with yourself, right? Like a check and balance of, all right, here's my goals, here's what I wanna do, and I am going to also assess, where's my energy level right yes, the plan today says, go do this workout. I don't feel well. I'm not gonna push myself to go to the gym right now. That would be counterintuitive, right? It wouldn't be great for me recovering from whatever this virus thing is to go and push myself too far at the gym. So maybe in a little while I'll try to just do a tiny little walk just to get up and move a little bit. We'll see how I feel. I just had to get my kid up into his morning thing, so I'm already feeling a little drained. It's checking in with yourself, with your energy levels to know you don't need to crush it every day to keep the momentum. There is definitely the conversation around making sure that you are pushing yourself enough at the gym and when you're training to make sure that you do have proper muscle under, tension with your workouts. And you're not just using, cheater ways to, to lift, right? That's a whole separate conversation. But you don't need to crush it just to keep your momentum. You need to keep your word. And I think that's really important. Not every day you're gonna hit it outta the park, right? Not every day you're gonna have a personal record. We've already talked about that. If you've got 45 minutes, great. Go do 45 minutes. If you've got 15, do it right. You can get really creative, you can do some circuits. You could do three rounds of some little circuit that you made up really quick of, just body weight stuff like squats and pushups and planks, and finish it off with a brisk walk and move on with your life, right? Like it doesn't have to be reinventing the wheel. And you can count that as a win. Like it may not feel like it's a win, but count it as a win because a short session done imperfectly is better than a perfect plan that is skipped, right? Like you can hold yourself to a high standard, and I absolutely respect that. There's also days where you just have to be like it's either gonna be a swing and a miss, or I'm gonna fall somewhere in the middle. And sometimes you just have to be okay with that. So you know, your nervous system and, finding the balance between your energy and what your goals are is really important instead of ghosting ourselves all the time. It is really hard on the nervous system when we do that. When you're maxed out and you avoid what you wanna go do, there's just ways that you can bring yourself back on board. And the two biggest things that I have found to be the most helpful is taking. A few minutes to do some deep breathing, to do some breath work. And that term I think is getting a little bit more traction lately, and it does sound a little woo, but it is very true. Your breath is directly tied to your nervous system. So on a scientific level. When you are in a heightened state of fight or flight and something is coming at you to come eat you, your body's we gotta go, man. Otherwise we're at that dinner, right? For that cougar or whatever. And so your body goes into this state to flee, and so you get all of this. Hormonal dump into your body of cortisol and adrenaline and epinephrine and norepinephrine, and your body is legit like we've got to boogie, man. And so your breath is how you regulate that. I know it is weird when you think about it, but if you've ever been in a circumstance where you're just like really heightened and aware and you've got. Something that just brought you to that level. The biggest thing you can do is take some deep breaths, because what that does is it literally signals to your body, I am safe. And now we can clear out all those hormones that just got dumped in there and now we can return back to that rest and digest parasympathetic nervous system is what it's called. So your central nervous system is really smart. It knows. Don't overthink it. Just run. And then it knows, okay, by the breath work that's happening, the breath rhythm that's happening, I can now, go back down into that rest and digest and I can be chill again. And so in the day and age that we live in, oftentimes we are more or less. That heightened state all the time and it literally just is crushing us all the time because our body is not meant to stay in that heightened level all the time. And so breath work, something like box breathing where you. Breathe in for four seconds, you hold it for four seconds, you slowly exhale for four seconds and then you inhale. Just that over and over again. Really taking a few minutes to do that with intention. I think there's so many different kinds of patterns of breath work that you could do, but I'm not a breath worker. I don't do that necessarily with a certificate. I haven't gone through any schooling, but I think it's really interesting. When you just think about it on the science level. And so just that mirror practice, I think a lot of the smart watches now have the breathing kind of integrated in a really cool way where it notices that your heart rate is up high and you're not doing exercise, but it can tell that, you're stressed and so it reminds you to breathe. And I think that's fantastic. Breath work is number one for me. And then. Number two is really just doing more check-ins with yourself. Meditation has also been something that I have really gravitated towards in the morning to set that intention just for a few minutes to really just think about who I wanna be for that day. If I am trying to aspire to this badass bitch, I'm trying to set this high standard. I envision what that looks like for me, and then I move forward in my day aligning with that particular standard that I've set for myself. Because, it's who do I want to be? I wanna be a kind and empathetic human, and I want to be boundary holder. I want to be a leader. I want to do all of these things, right? And the meditation in the morning of who do I wanna be today? It's like putting on the clothes for the day, right? We all know the outfit that makes us just badass. We feel like we could conquer the world, right? That's what we need to do every day. Who do I need to be today? And put that on. And so a few minutes, it doesn't have to take very long, but then being very intentional and meditation it's not about not thinking. It's about zooming out so that you're observing your thoughts. And when I finally realized that, I thought that was so interesting. It's like being in a blizzard and seeing everything swirling around you. Those are our thoughts, versus being in a home that's cozy during the time and we're looking out the window to the blizzard and we're just observing. Blizzard, right? It's very different. And so when we can zoom out and not be caught up in our thoughts, and we can just take some deep breaths and then we can be very calm inside, you can come from a much better regulated nervous system. And I think those have been really helpful as well as setting boundaries and holding boundaries, not with just other people, but with myself too. I know that if I don't go to bed in good time on my bedtime schedule, I'm not gonna feel great the next day. Holding myself to that and, holding myself to my workout schedule and my eating schedule when I am feeling well and I can feel like I can go crush it, right? And so those are the non-negotiables. And so those are how I keep my nervous system regulated because I know. My body knows this is what I can expect. And so the language really matters around how we talk to ourselves. And so we really all have to work on reframing how we have that self-talk and catching the stories that make us feel like we're shaming ourselves catch the stories that make you feel like you're self-sabotaging if I can't do it perfectly, why bother changing it to something is better than nothing? Start small. I already messed up today. The next choice is a fresh start or I never stick with it to, I'm building self-trust. One promise at a time. I had a professor tell me one time. Don't should on yourself, as in to say, don't shit on yourself. I should go do this. I should be this, I should, to just reframe the self-talk. It's being kind with yourself and let your words build a path that you can actually walk. So again, like that 30% rule of. Cementing it in is if all you have is that 30% today, and you do that, you gave a hundred percent. So it counts. It's not less than it is appropriate for that day because of a variety of reasons. Your energy, you don't feel well. You have got a bazillion things going on. Whatever, right? Be honest with yourself. Don't use it as an out. But being honest with yourselves, this is how that momentum survives the hard seasons by refusing to disappear, by still saying, I'm gonna show up and I'm gonna try. So your badass plan for the week is what I would encourage you to apply is pick your season. What are you in? Are you in a growth, a maintenance, or a recovery season? Say it claimant. Understand it. Choose one non-negotiable that you will keep every single day. Write it where you will see it. Put it on a sticky note, put it on your mirror. Take a dry erase marker, write it on your mirror. Stuff like that. Set your minimums. The shortest workout that you'll do, the simplest breakfast that you can assemble, the bedtime that you'll keep. Prep. Two things. One protein, one carb. That's enough to anchor your meals. If you can make a big batch of grilled chicken and you know that you can pull from that and, make a big batch of rice and add in some veggies, and then you can jazz it up with whatever sauces you want. Go for it, right? Make it really simple and adhere to it. Track your microwind in something like your notes app. Three lines a day. What did I move? How was I fueled, how did I sleep? Something I started to do a while back was at the end of the day on those days where I felt like I just didn't get anything done, like all I was doing was just spinning my wheels. I started at the end of the day, while I was getting ready for bed to be like, what did I actually do today? And from the moment I woke up, I started to list all the wins that I did. I got up, I got dressed, I made my bed, I got the kids up, blah, blah, blah, blah. The list can go on and on. I started calling it my winning inventory because the more that you can celebrate the little tiny micro wins, the more that you're like, dude, I totally conquered it today. Look at all the crazy stuff that I did do. It just felt like I was just running from one thing to the next and it didn't actually occur to me. All of the cool stuff that I was doing that are still aligning with. The trajectory towards where I wanna go. So clap for yourself, right? Make sure that you're celebrating the wins, because so often we move the goalpost without celebrating the victory. And I think as women we do it so much because we've always got so much going on that we. Clap for our own damn self and sit in that moment for a second and just be like, I just did that thing. Wow. Like the old me wouldn't even have recognized that I just did it. I would've just blown right past it. So that's it really. Like it's when overwhelm comes from over promising. Learn to say no. No is a complete answer. You don't owe anybody an explanation. And you have to remember that your energy is like a currency. You only have so much to give every day, and so you have to protect how much you give away, and it can feel really uncomfortable, but you have to remember if you keep giving everything away to everybody else, that's how you ghost yourself. You ghost yourself by being. Over committed and you are not doing enough for yourself. And so it does feel really selfish to say, no, I can't do that thing right now. It's not a good time for me. My plate is just full enough of all the things I've got going on. Thank you so much for thinking of me. Please remember me next time. You can be very kind about saying no but I think that's how we get our confidence is to say, I have this. Power in me to know what is meant for me right now and what I can maybe come back to later on. And so the more that we align with that, I think the more that we know truly deep down we're on the right path. So your systems mean nothing if you ghost yourself when things get inconvenient. The climb. It isn't built on each and every season. You have to remember that it's the little micro winds so you forge the path forward even when life throws you some crazy curve balls and, you refuse to disappear even when that happens. When you adapting instead of abandoning, right? Like when you say, okay, I'm gonna pivot, I'm still gonna figure out how to make this work instead of just scrapping the whole plan and, doing the old programming of, I'll just come back to this later, so you keep your word. It may not be a perfect, plan or a perfect execution of the plan, but at least you're trying. So that is your power right there. So decide what season you're in, adjust the plan. Keep your promise. Remember that if you are still giving that percentage that you can give today and you're doing everything you can to give that wholeheartedly. Gonna be a hundred percent. That is your win. So build that self trust and keep on climbing. So here's your mantra for the week. I don't ghost myself. I adapt my plan and keep my promises, no matter the season. Here's your journal prompts. Where have I been ghosting myself and why? What season am I actually in growth, maintenance, or recovery? What is one non-negotiable? I will keep this week no matter what. I'm building something for the women who are ready to rise. There's more to come, but it will start September 1st, and later in September, I'll open a few spaces for deeper nutrition support. I'll share details on both of these very soon. Stay close and stay tuned. If this episode hit for you, share it with a friend who needs the nudge. Tag me on Instagram at Badass Thriving Podcast and tell me your one micro commitment for the week. I'm cheering for you. I'll see you next time. I am building something for the women who are ready to rise. There's more to come, but it will start September 1st, and later in September. I'll open a few spaces for deeper nutrition coaching and support. I'll share details on both of these very soon. Stay close and stay tuned. If this episode hit home for you, share it with a friend who needs the nudge. I would appreciate if you could leave a review or a comment. It really does help this podcast get sent out further into the podcast world. Tag me on Instagram at Badass Thriving Podcast and tell me your one micro commitment for the week. I'm cheering for you. I'll see you next time. Here is this week's top takeaways number one, ghosting yourself. Looks like skipping meals, ignoring your hunger cues, missing workouts, breaking bedtime boundaries, or constantly saying you'll start over on Monday. Number two, self-trust is the muscle you build by keeping promises to yourself. Without it, no structure will save you. Number three, name your season. Growth is the season where you push towards a goal. Maintenance is the season where you hold the baseline, and recovery is the season where you prioritize rest and healing. Number four, adapt. Don't abandon scale workouts, batch, cook, simple meals, or protect bedtime instead of scrapping your plan. Five micro-commitments rebuild trust. Small promises like a 10 minute walk or protein with each meal are easier to keep and still move forward towards your goals. Number six, nervous system regulation through breath work, meditation, and keeping your boundaries keeps your momentum alive during these seasons. Number seven, celebrate micro wins. Track them daily so you see progress, and avoid moving the goalpost without acknowledging your small victories.