S2 Episode 8:
Take Care of Future You
October 20, 2020
Jessie Gebauer &
Listen to the podcast here:
As Changemakers, we often crave having more balance but we don't know how to do it. Today, we dive into our One Good Thing - Every Day - No Matter What strategy. This is a tool that helps you acknowledge and accept what is currently happening while proactively deciding to create more balance by committing to doing more good things!
Our bonus strategy is all about balancing out your anxiety. We dig into Future You Care!
One Good Thing - Every Day - No Matter What
For this strategy, we always start with the opposite of balance. Ask yourself- What does it look like, sound like, and/or feel like to be off-balance? Especially being off-balanced professionally?
Examples of what this might look like:
Too much on your plate
Too many commitments
Feeling of overwhelm
Feeling like you’re doing too much but not enough at the same time
Feeling removed from who you truly are
That’s where our strategy comes in starting with One Not So Good Thing. You can call it whatever you want. The Not So Good Thing. The Bad Thing. The Horrible Thing. The Anxiety-Provoking Thing. We have many names currently for that thing! But first, you have to name it.
The phrase might sound like this “I see you, ___________________.”
It starts with acknowledging the Not So Good so that you realize the deep need for One Good Thing - Every Day - No Matter What. It’s not about avoiding or denying the Not So Good. It’s about seeing it. It’s about making the choice to do something good as well.
Go back to your phrase above where you named the not so good. Think of something that could balance it out. This can be related to it or not. Make sure it’s simple enough that you can do it every single day - no matter what.
“I see you overwhelm. And, guess what? I need to balance you out! I need some balance. Therefore, I am going to step away from my computer and step outside for 30 seconds when I feel that way.”
The beauty of this strategy is the balance, flow, and predictability of it. It’s about practicing the One Good Thing - Every Day - No Matter What in order to create balance in our life by making the GOOD things happening super predictable as well.
Here are the steps one more time:
Name the Not So Good Thing.
Accept that it is happening. (That doesn’t mean that you have to like it or that it will always be that way!)
DO something good to create balance.
This is not about doing 47 Good Things every day. Right now, especially right now for most people, 47 Good Things isn’t sustainable or viable. But one good thing? Yup! That definitely is.
Take out a journal or grab our One Good Thing - Every Day - No Matter What guide. Fill up that page and name the Not So Good Thing. Make note of it and work to accept that it is happening. And then write down the GOOD something that you will DO to create balance. Keep reflecting on how this process is going and whether or not you feel more balance in your life.
Take the time to not rush through this. (We know that when it gets busy it’s easy to rush through this!) It might take a few ideas and that’s okay. The biggest thing is to acknowledge the Not So Good Thing and commit to doing the work of doing ONE GOOD THING every day no matter what. Do this now.
Have you ever pushed off self-care until the last minute? And if so, be specific. ;)
Join the club! This whole month we’ve been focusing our bonus strategies around balancing out our anxiety. Why? It is hard to hold balance and anxiety at the same time! The bonus strategy for this week is called “Future You” Care.
Instead of calling upon self-care techniques in the moment, “Future You” Care requires thinking ahead, pondering what might help one-week-from-now, or what could ease Monday-morning-you back into the workweek—then, setting it up to happen.
The best part: “Future You” Care can be small but mighty - like putting fresh sheets on your bed before going on vacation or buying things you’ll need in the future—like toilet paper and olive oil—in bulk.
Putting in the effort now, with the future in mind, can lead to serious payoffs. Thinking of your future self can inspire in-the-moment changes. Experiencing those self-care moments you’ve prepared for yourself can help build self-trust since they’re a reminder that you can take care of yourself.
A few examples of self-care...
Cold brew a calming tea the night before a stressful morning
Schedule regular self-check-in appointments
Get ahead of your spending with a weekly financial wellness check
Set recurring reminders for activities that bring you joy
Leave future you a reminder that you’ve got this
Schedule future appointments with kindness and just for you time
Cook for future you!
This concept can be applied personally or professionally: Name one thing that you are going to put into action this week to be intentional and take care of future you. What does “Future You” Care look like this week?
Take the time to write these ideas down. Take the time to truly reflect on the kind of care you need. And then take the time to make this “Future You” Care happen and celebrate it as you do! Do this now.
We strongly urge you to write down your commitments to yourself. We both have made the mistake of “thinking about” the changes we’ll make, but poof life moves on and those commitments are left behind. By writing down your intentions, goals, and commitments you’re prioritizing yourself and the change you want to see. You can do this!
All the Good Stuff From the Episode
Creating Balance Meditation by ChangeToChill.org and Allina Health
"Future You" Care by Molly Shea
Cobra Kai on Netflix
Untamed by Glennon Doyle