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On your wavelength, learning to grow, glow with your friend and host Lobro. Today we're gonna be talking about putting the last three pillars actually into practice. You know, it really is glow and grow. It's both, and I couldn't decide which word I wanted to use in that little intro. Uh, but I like glow. Uh, I'm very excited about today's because this is one of the things that I've been very passionate about in my life that has genuinely made a difference. Um, and that is learning to not just learn new routines or. Put new things into practice or do new things, but it's actually creating a ritual out of it. Turning, turning things that we would typically find boring into something that we might instead frame as... well, this is, this is my building block to take me to this place. And if I'm gonna get there, I gotta do it. Remember the, remember when I said 1% every day? Remember that? Well, that's what I'm talking about. Ritualizing routine has dramatically transformed my life. And what I mean by that is, well, we talked about awareness, presence, and openness, and we need to actually now put those into practice, not just talk about it, like how do we actually do it? I started thinking about this. If anyone is actually going to want to apply any of these, the, uh, let's say the pillars of wave riding awareness, presence, and openness to their life, they have to be willing to, honestly, at the end of the day, you're never gonna be aware of yourself. If you're not willing, if you haven't woken up and, and you don't, you don't want to do this, it'll never work. You have to want, you have to, you have to want it. There has to be a desire for it or it will never work. And the way that you frame that is, well, I created three different profiles in order to help me understand the different types of wave riders that are in our community. And you can go to my website, take a quiz and find yours if you want to. Um, but we have different types. There's Ray flow and pulse. And the reason I'm sharing these is because I'm gonna be able to use these as a way to help audience members, community, and people identify different types that they are, and who I'm talking to when I say things, because I might be able to frame things a different way for your type during our show. So it might might be good to kind of have a little small understanding of what those mean. Um, Ray is the personal development type of person, uh, who always is working on growing or they have a loud personality, they're bright. Um, th that's connected to awareness. And then we've got the flow. They're steady, they show up every day. Um, they kind of have like an anchored personality that like they do grow and change, but it feels like they've always been the same. Uh, don't get me wrong when I say that, um. But flow are rhythmic. They're, they're consistent. Okay. That's, that's probably a better way to frame it. And then we have pulse. They're the community connectors, the people who want to feel connected. And the thing is, at the end of the day, we're all three of these, we're a combination of all of these. But flow is presence, it's flow going with the flow is being present, it's being here. It's, it's the rhythm of showing up. Right? It's, that's, I'll get back to the routine in a second. And the, the ritualizing, and then there's openness and, and, and openness is connected to, uh, pulse because it's about, uh, community keeping your heart open. Heart is pulse. It's, it's heart oriented. It's if openness is, if you don't keep your heart open, stuff gets stopped. And what I mean by stopped is, well, every time you have a memory of something you haven't healed or worked on. Um, every time you have a memory of something that you haven't like dealt with, it's gonna make you think about it and ruminate and it's gonna come up every single time. And this is, um, in, in, in ancient to yogic traditions is called a samskara. Now, I, I'm trying to demystify it for you. I'm, I'm, I'm not here to like, share religious and all that kinds of concepts, but I like the word because there's a word for it and it's just, it's something that needs healed inside of you. And the way that it gets through is by letting it through being open. And that's what openness is about... the heart and being open. So we've got three types. There's ray, flow, and there's pulse. And these are our three pillars. Um, a ray person is someone that craves meaning behind the mundane. They want proof and purpose and why. Uh, the flow type finds comfort in cadence. The repetition and pulse is gonna feel alive when progress is felt not seen. And these should be identifiable statements that help you know who you are. I have been talking about creating this show and creating this podcast for seven years and for some reason everything aligned finally for me to do it and create it and put in the work and the time to do this. And the reason I'm sharing this is because I realized several months ago working with my therapist that I remembered there was a time in my life, the best version of myself was the version that was showing up and doing this stream and, and making content for people and, and sharing what I was learning. And it was just that act, the sharing what I was learning that ma-, I think, made me feel so much different than I wanted to feel when I was sharing this with my therapist. Um, fast forward a few months later, and a really good friend of mine, her name is Katie, uh, we were talking, she's one of the moderators for our community, and we were talking in our little group session and she said, well, you have everything you need to stream, basically prompting me. And it hit me. It was like, yeah, I do have everything. I do have everything. And it's like life comes in waves. Uh, and I realized it, it, I had everything I needed now. All the tools were right in front of me. It was a time in my life where I was needing it, but I wasn't doing it. So I just had to show up. I heard a call, a, um, a, a purpose, a meaning, uh, the universe, whatever, saying this is what makes you feel alive. This is what makes you feel good about yourself and that is helping other people. It's teaching what I'm learning. And do you know what happened? Showing up, creating these episodes, getting to episode four now. That's today, episode four called Ride the Wave, 'cause It's actually doing, it's putting it into practice. It is putting all three into practice and it's showing up and it's being open to it. I had to realize that before I came back. And when I did, I had to make sure there was no empty promises this time that if I was gonna do it, I was just gonna do it. Don't say something unless I do it. Now I'm here and you know what has happened? It's transformed my life. I have to show up. I wake up every morning early. This is my routine. This is what I've ritualized okay? Yours is gonna be different. Every, we're gonna be talking about routine quite a bit because routine is that 1% every day. This is, I'm talking to the flow people out there, they're probably like, they've got their routine down, okay? And, and I'm sure other people do too. You're gonna relate to all the types again. But when I figure, when I could lock in the routine part and figuring out the structure for myself, waking up early, listening to a book, meditating, going on a walk, studying a book, reading, typing out what my thoughts, uh, creating content, writing episodes. I transformed, uh, that that version of myself feels like it came alive. And it's like, it feels like every part of myself is integrating the young part of me that used to be scared and hiding inside of myself. You might recognize that in you, this young, innocent part of you that when someone says something of offensive in quotations, because whatever is offensive to you is offensive to you, whatever you deem offensive. So whenever someone says or does something offensive, you let it bother you. So anyway, I have to wake up every morning. I have to create this routine. I have to build a structure because if I don't show up, then this isn't gonna happen. But every morning I wake up and I want to do it because it has transformed my life. And I've realized that it's in the 1% every day. It's in the incremental steps. It's in the tiny little things that we do consistently. And this is the hardest lesson this, this is one of the hardest lessons I've ever had to learn in my life, is being consistent. As much as I love the flow type and want to be the flow type, it's something I had to learn and integrate. And if you are leaning really strongly into Ray or Pulse, it might be something you struggle with too, but you might find that if you can stick to a routine and find something, it's breaking down wherever you want to go into a tiny little step, one step at a time. It's looking ahead and saying. Well, I know I'm not the person I would like to be today, but I have to accept myself here. And if I'm gonna get to this place one day, what kind of steps would that mean? Where do I want to go? What do I want to do? And how can I turn that into, uh, a step I can do every day? I want to do this show. So I'm reading books, I'm learning, I'm studying, I'm writing every day, but simply showing up for you is actually what transformed my life... is actually what made it. And that's why I'm sharing that story. It is how this show began, is the meta story of me sharing how I'm applying it to my life. And so you're gonna hear my anecdotes all the time in this show because I'm applying this stuff to my life and then teaching you what I'm learning. I'm not just. I'm not showing, I've said this before. I'm not some expert trying to show up and tell you what to do and all of that. I'm, I'm, I'm actually doing the things that I'm saying that you should do and that would help you. So, three step process.

It's called PTP: 13:47

promise, teaching and Practice. And you can switch promise for premise. But it's your promise to yourself. It's your premise who you want to be. It's this identity step. Rays know this. We gotta start with why. If you don't know your why behind your routine, you're not gonna do it. You're not gonna show up and do it. If you don't know the the why behind it. It's not gonna be purposeful. You can't ritualize it. I keep saying that. What do I mean by ritualize it? Well, again, not a religious show, but Christians show up to church every week and they have this ritual of showing up every Sunday. I'm sure that you have traditions in your family and in your life and rituals that you maybe haven't recognized as a ritual. But what I did is I turned my routine into a ritual, a thing that I do every day that is a transformative self practice that I know is pouring into me and who I want to be and where I want to go. It's an identity. It's something that I know I, I, I, I am. It's like I've told you before, it's, it's, instead of trying to quit smoking, it's saying I'm no longer a smoker. So if you're gonna take on a new routine or something like that, what does that mean for you? What kind of identity are you taking on? What does that say? You're the person, you're a- are you a morning person, now? I never used to be a morning person. I had to learn. But now I can say I kind of am a morning person. I, I do stay up late sometimes, but, and used to really late.

I get up at 4: 15:48

30 / 5 AM every single day and work on the show to make it my, my main thing. To keep it my primary focus, to create the best kind of content I can for you. And that is helping you and create the best framework I can by helping you. So there's the premise. It's the smallest, repeatable, daily activity to rewire your identity because every time that samskara or that fear or whatever it is, pops up and you think about it again, if you haven't healed that and let that through, openness, then you haven't taken on the identity. How can you connect whatever that is popping up to an identity. I used to, I think, I used to remember there were times where it would be eas- much easier for me to get offended by things, but now I've learned that thinking about what other people are thinking is none of my business. I bring this up because it's, it's not about. It is not about an identity that other people see. It's an identity that you are choosing for you, it's, it's a self-reflective statement. Your D choice, it's it you not something that we worry, like I know that probably pulse people when starting a new thing are worried what other people are gonna think of them. It's probably a big fear, but you have to decide who you want to be. Are you going to be that person that's going to be a victim or afraid or scared of doing that thing in the future now? Or are you gonna say, no, I'm no longer that person, the identity? and choose, "nope, that's not me anymore." and heal that samskara. Am I connecting all the dots? Does that make sense? Pro promise, teaching and practice. So promise. Again, the smallest ritual, repeated daily. It'll rewire your identity. Teaching. Teach yourself how to do this. Teach others. When you teach others how to do something, it's the best way to learn. Remember what I was saying about me sharing my anecdotes and applying this to my life and sharing what I'm learning? I had to learn not to care what other people think to get here. I had to learn how to teach and stop being afraid of empty spaces instead of saying, um, um, um, um. It's incremental progress, and it's noticing that instead of looking at like the scale that fluctuates every day, if you're, if you, if you are losing weight or on a fitness plan, it's taking a picture every day and look at the incremental progress, the 1%. But you have to teach yourself how, and then teach someone else. You have to learn it, find a teacher. If you don't know how to do it, ask someone else who's done it and ask them what they did. How did you get better at that? How did you get there? Everything is learnable. Everything is learnable. I think we so often think that anything that we want to learn, uh, uh, uh, and this all comes down to routine and practice. This is all related. Guys, anything you want to learn comes down to routine and ritualizing everything. So any, any dream, passion, joy, hobby thing that you want to do. These things are not as far away as you think they are. What am I saying? I'm saying like you see other people succeeding at something and you might say, man, I wish that was me. Well, it can be. You have to ritualize it, turn it your routine, do it every day and show up and do the work. If you're not doing the work, you're never gonna just gonna get it. People, I, it's like when someone tries something new one time and says, oh, well I'm not good at that. I can't do no. No one's good at anything the first time they do something. And if they are, they got lucky. Okay, yes, genes are a factor. I get that. But literally, nearly anything is learnable and you have to have that mindset. Teach yourself anything you can learn, anything you don't have to stop at. Okay. Acceptable. And I'm kind of speaking to, to, to pulse here. The, I know that you be a hermit sometimes and be afraid to reach out, but it's how you connect. This is how you find meaning. Find someone else who knows how to do the thing and become their friend. Or find a friend who already does the thing that you want to learn and say, how did you get there? How did you break that down? Find a video by that person. Find someone teaching the thing that you want to learn. Incremental steps. You find a way to do 1% every day, right? This is the practice of meditation. This is what flow is good at, and it's being present. It's coming back to the moment when, when you learn meditation, it's one moment at a time that you learn meditation. You don't, you, no one meditates for 20 minutes the first time in their life. In fact, I, it's probably really difficult for most people to sit down and not have any thoughts come through at all, to clear that out, to have some peace and sit for a moment with that. Because you look up the science, I'm not gonna tell you there are, uh, so much, there's so much research, so much to say behind meditation and its benefits and very interesting research on Tibetan monks. Uh. Real, actual research about meditation and how they change their brainwave state. It's honestly phenomenal stuff. You can look that up yourself if you really want to, but meditation is beneficial, but everyone needs it, and it's the practice of presence and being in the moment and coming back to it. You have to practice it to get good at it. You, it's one moment at a time that you get good at it. You're not gonna be able to meditate even for 30 seconds at a time, but you're practicing it. You are meditating when you're practicing it, but it's noticing when you trail off and come back, because every time you trail off, it's your, it's, it's like that ego, the bo, the the, the voice speaking up and you get lost in the voice again. Every time it speaks up, you get lost in that voice again. Try to come back. Be aware that you're aware. Notice the thought. Don't trail off with it. It's difficult. It takes time and it's one moment at a time. But with practice and time and consistency, you'll get to the point where you can do this for longer periods of time and you can meditate. Now, I highly recommend guided meditations if you've never done them before. To start out. Focusing on something allows you to not think about other things, which is a gateway to not thinking about anything at all, which is meditation and being, uh, yeah. So anyway, we'll get into that another day too. Um, but being present, it's a practice and to teach yourself anything, it's one moment at a time. BJ Foggg, remember I said when he, he, he, in his book, Tiny Habits, talked about flossing one tooth a day. If you, if you don't floss, try one, one tooth a day. Another way to think about this is. My friend Anne helped me with this one. And if they ever listen to this and hear this, uh, you changed my life with this one. You can do anything for five minutes. Give yourself permission to quit after those five minutes, even if you still don't want to do it. But if you ritualize it and you make it something to look forward to, because you know where it's gonna take you and you've chosen the identity for it. If you've chosen the identity for it, then you're probably gonna go longer than five minutes. You're not gonna get. Uh, yeah, there are times where I give myself the five minute rule and I do it for five minutes. I'm like, nope, just can't. And was, if you have ADHD, you probably recognize this is a, is a problem a lot like when you can and can't do things. That executive dysfunction. Ritualizing it, is the answer for you. It's learning how to enjoy it. Because if I know anything about ADHD, it's, we can hyper-fixate on something and become good at anything pretty quickly. It's a skill and I'm sure many of us have that regardless. But it is a thing and as someone who gets hypomania time and again with bipolar type two. Those two combined is like this superpower, and I've turned it into something that's ritualized that I get to use every day instead of a up and down all, all the time. Because frankly, there are ups and downs in my life, but I've mitigated so much of that with the routine. See, your routine is your anchor, guys. Your routine is your, is your anchor to your structure, to your routine, to your day. When I don't do my routine, my entire day feels off. Your, your routine is your anchor keeping you on track. Okay? And then we need to put it into practice. Guys. Gotta actually do the work. Here's some tips. And some of these come from Atomic Habits. James Clear, fantastic book. Don't need to read it, but it, it, it's fantastic. Atomic habits literally means super tiny, tiny, tiny, tiny habits. That's the point. Small. And what you do is you start small and you make it easy. You make it fun, you make it enjoyable. Turn anything you want to do, any dream you have into a ritual, how much more fun is it when you look at it as a ritual instead of monotony? Having this anchor in my life has, has, I can't even begin to tell you like how much benefits it given me. But it's really easy to add on each little routine by starting small, starting tiny, atomic. Find one tiny step forward. It's how I teach my dog training clients, okay? You're trying to teach your dog how to pay attention to you on a walk. That's a hard one, right? It's always going everywhere. Well, you, you kind of have to teach it to pay attention to you. It takes work, repetition, coming back to the moment and remembering, "Hey, oh, come back here." "Hey, nope, come with me.""Nope, with me." Come back to the moment. Come back to the moment. Come back to the moment. Tiny. I had to fi ty enough, find I had to find a tiny step, tiny little thing. Just, Hey, come back. Come back. Or another way to think about it. A tiny step is you want your dog to sit for longer than half a second. Well, you need to get them to sit consistently for a second. You know what I mean? So like you can't get to 30 seconds if you don't try five seconds first. It's incremental. You are the same way, but you have to find what that increment is for you, the tiniest, smallest step you're willing to do. And do that, even if it's one tooth floss it, the smallest step you're willing to do. You're supposed to go on a walk every day, walk outside your front door, go to the edge of your lawn, turn around and come back in. Do that, and then maybe tomorrow you'll go a little further and maybe the first day you, you're like, you know what? I'm already out here. Might as well go on a walk. You know what I'm saying? A really easy way to put this into practice. Anything that you want to do, it is the, the way that you do this is, the way to start anything that's really easy is by adding it onto something else that you already do or making it obvious to do. Uh, for example. If you start a new jump rope routine and you wanna remember to do it, put your jump rope in front of the door before you leave the room so you see it before you're walking out. Or if you're supposed to take your pill in the morning, put it right next to your toothbrush, or in order, I'm saying add visual cues. And as someone who has ADHD and a minimalist, I can't stand clutter. So I've had to be really clever about what I use for my, my, uh, visual cues. And you will too. You can get clever with these when you think about them. Um, one of the funniest ones that I discovered that I've, you've probably heard me mention before, is. Uh, I forget which book it was from, but he said it made, I believe it. You know, I'm almost positive. It was BJ Fogg from Tiny Habits. He said one of the most life changing habits he ever added to his routine was doing two pushups. Two pushups after he goes pee, and you know what? As an experiment, i'm gonna do that today. If you want to join me, join me. I'm gonna add that to my routine today. I ha I ha it. I don't know if it's a weird thing to admit, but I feel like I have to, you know, run to the restroom a lot. I don't know, maybe I just drink a lot of water. I drink a lot of fluids. That's probably it. But, and this, I'm just gonna do two pushups every time and see what kind of difference this makes in my life. Strength. But find something and add onto it. If this, then that. Build your rhythm. If you need to write it out and write it on a piece of paper. So it's the first thing you see Someone in chat said, wash your hands first. Agreed. Wash your hands, touch the ground, then wash your hands again. Anyway, PTP, promise, teaching, practice. Promise what yourself, what you want to be your identity. Teach yourself that through a ritual. Ritualize it. Tiny little steps and put it into practice. And remember that it's one step every day, one tiny step, the smallest step you're willing to do. Last week we opened the heart. Now we kind of have to, teach it our rhythm, and maybe sometimes you have to script a new song. I really like the metaphor of looking at life like a song. Quit trying to rush to the end of the song, thinking about what's gonna happen in the future. Worrying about something that's gonna happen in the future or spending too much time outside of your life situation, past and future is like rushing to the end of a song, rushing to get it over instead. If you, if, if, if, if you can't, if there's nothing you can do about it, be present. Choose to be present, learn presence. You don't rush to the end of the song. You enjoy the presence of the song. That's why flow is so connected to sound. It's that being in the moment go with the flow. Inches not miles. Leaps are sexy, but inches build mastery. The wave rider who learns every day how to ride the wave, no matter their circumstance... will always outlast the one who waits for perfect weather conditions to start. And I'm telling you, that is me. So I am literally the, the pot teaching the kettle. The writer who practices every day will always outlast those waiting for perfect weather conditions. Stop waiting for perfect conditions. Find the tiny step you're willing to do. Ritual is like memory in motion. When you get used to it, your body gets used to it. It's this memory, this song that you create, this, this beautiful symphony that you write. And the reason I like that analogy too is because everyone else is part of this symphony. You're not writing it. You can't control the universe. You're only controlling your notes. Sometimes other people are out of rhythm and out of harmony with you, and that's fine and that's all right, but you can't worry about being off tune with them. You have to worry about your own tune, your own. You have to go with your own beat of the drum. What is that saying? March. March to the beat of their own drum. That's what you have to do. Ritual makes presence easy. Putting practice this, all this into practice makes presence easy. It makes, I know this sounds counterintuitive, it is paradoxical, but you practice this for yourself, but ritualizing builds focus when you can ritualize the goals, the end goals, then focusing on the moment is so freaking easy. Especially if you already know where you're going 'cause you have it in mind. I have a new quote, you're gonna hear me saying a lot, and this is for you, wave riders. Routine is the rhythm of resilience. If you want to build resiliency, trust your routine. The days I'm having a hard day, I don't want to get up and do anything. I have to trust that my routine will do it because motivation comes after the action. I can't wait for motivation. I have to trust the routine and ritual I built. Maybe it's better said, ritual is the rhythm of re resilience. Either way. Routine and ritual are the rhythm of resilience. It's how you build resiliency from people getting you down. It's how you build resiliency from falling off the wagon because you don't look at it that, at it that way anymore. If you, if you ruin one day, the next day is fine. It was only 1%, but also at the same time, 1% every day is 30 si, seven times better every year. Compound effect. Ritualize. That is literally the one of the number one things I teach all of my dog training clients. I have to talk to them about routine a lot. And how they include their dog in their routine. A lot of times they're trying to ignore their dog. When their dog needs leadership during their routine. They need to know what to do. If they're bothering you, you gotta be showing them, which means including them. Your routine might mean walking them around the house or including them, into something include training into your routine and structure. But I have to teach them because your dog won't learn either if you don't have a consistent rhythm and structure and you're not practicing with repetition. Ray, flow pulse. Our three wave rider archetypes. The three archetypes of the wave Rider. We're gonna be using these more in future episodes to help guide and instruct the Wave Rider methodology.'cause each one is really good at the three pillars. Awareness, presence, and openness. Ray is awareness. The consciousness shining light on things. Flow is the presence being there in the moment. Showing up the rhythm of resilience. Remember they're good at this. And pulse, who are our heart connectors. Who, who bring who, who are always there to give us hugs. Always there to encourage us, who want the connection of others. And they're openness, they're they're heart. They're actually, I was gonna say they're empaths, but I see all three, uh, wave rider, wave rider types. That being a, a, a thing across all three. Um, we will have subtypes in the future, but we're not gonna overcomplicate it today. Just remember the- Lao Tzu said, "the way to do is to be", and there's no way better to turn your dreams and passions and goals and hobbies into reality than by not being them. Turn it into a ritual so that you can be it every day for a little bit at a time until you get better at being that identity. The mind wants to leap, but your heart learns from inches. Your soul, your heart, you learn from inches. 1% every day will compound into mastery over a lifetime. And I'm not telling you, you should change. If you followed episode one and you're aware of yourself, you'll notice the things you want to change. Unless you want to keep living in suffering with all those harmful, recurring, painful thoughts, that's your choice. But you can heal those. But you, you gotta learn from pulse and open. Measure your effort, not your outcome. This is something we do all the time in the Glowstick Challenge. This is something we do in our community. I want to invite you to be a part of. We're gonna be making this a more robust thing we do on a consistent basis, but this, this, this challenge is something you decide for yourself in over seven weeks. If you completed that challenge, you get to crack a Glowstick come alive to say, I did it because we're measuring effort, not outcome. Now, sometimes we measure outcome, but only if it's because it's measure, uh, measured by effort. And we can explain that another day. Come join us in our live Twitch chat anytime, uh,

Saturdays at 10: 41:59

00 AM Pacific. We're, we're doing that live. Join us anytime. Um, feel free to offer your, your reactions and responses while I'm live and talking. And feel free to, uh, talk to us about your type. Tell us, uh, uh, about your Glowstick goal. We'll help you turn it into a Glowstick goal. A Glowstick goal is one that is effort, not outcome. Track your rhythm, not your, I was gonna say, not your wins, but track your wins. But you need to track your rhythm. It's every day. Aristotle even said that, "excellence is an art won by training and habituation." JRR Tolkien said, you'll like this one. Nerds."Little by little one travels far." Is there not a better narrative to learn from than Frodo? So your openness and your ability to stay open to all things at all times will require you to be present. It's gonna require you to be aware of it. And when you get good at this openness, you have to keep reminding yourself to come back. Mindfulness renews your compassion. Mindfulness renews our compassion. Being aware, being in the moment, being aware that we're aware because what this does when you, when you are so present, you have the same understanding that everyone else is lost in their own little world, giving you a whole, whole different level of compassion for others. Because you realize that they're, they're in that little world doing their thing too. And you can see how they got to their steps, to where they are. But I'm here to tell you, pulse wave riders, all of you, repetition will rewire your fear. I was afraid of doing this for so long and coming back to streaming and doing my show. But little by little, one step at a time, day by day, and with the encouragement and confidence of my friends. Thank you, Katie. I came back, I showed up. I made it reality. Thanks to my wife Christina, and the support of my community, the Wave Riders. I want you to try something over this next week. This is something you can practice, one thing that you can add, okay? I want you to anchor one of three things. I want you to choose to anchor your breath, anchor yourself in gratitude, or find the thing to forgive. I will say that again. Anchor yourself in breath. We went over breath before taking some deep breaths. Coming back to the moment. Anchor yourself with gratitude. Okay, let me zoom out here. Um, I'm so thankful that I'm alive that I've got, uh, food and shelter. Uh, when you zoom out with gratitude, oh man, you'll always get perspective with gratitude. This is something I've been saying for years. I don't know if I made this up or if I got it from someone else, but gratitude always brings perspective. And then forgiveness, if you're feeling particularly stuck in a thought pattern, what is it that you haven't forgiven that you need to let go of? Is it someone, is it something? Is it yourself? Do you need to get over the fact that you keep thinking about this person, thinking about what they think of you? Come back to the moment. Stop thinking about, stop thinking about stopping thinking about it. That will never work. Like, stop thinking about a purple elephant right now. What did you think of instantly? A purple elephant. You can't stop thinking of stop thinking. You can't. The way you do that is presence. You come back to the moment. Anchor. Reality anchors for, for, for all three. Breath, gratitude and forgiveness. Choose one of the three this week. Vulnerability sounds like truth and feels like courage (quoting Brené Brown). You've heard me say that before. So how do we turn repetition in routine into routine? The secret key element here is reverence. You need to have reverence for your routine. You need to create it and, and, and make it sacred. Make it your sacred wave rider growth routine. This is something you don't, you don't let anything ruin, and if something causes it to it to hiccup up, you come right back to doing it. Whenever you realize as well as you can with the best, you always do the best you can with what you have, where you're at. I think I learned that from Steve Kamb of Nerd Fitness, if you've ever heard of him. Fantastic community. And I learned, actually, I have to give some serious credit. Uh, a lot of my personal growth and, um, structure to the root, to the challenges that we do are, are thanks to the nerd fitness community, teaching me community and, um, yeah, uh, teaching me community and, uh, teaching me confidence in myself and caring for myself and loving myself and how much those challenges helped me. So that's why we do the Glowstick challenges these days. Totally inspired by that. I'll totally admit that. Anyway, coming back to the moment, come back with me. Reverence. I. Is the key thing you're missing when you write this sacred routine for yourself, you create reverence for it. You say, Nope, this is, I'm gonna revere this. This is important to me. I don't take phone calls. I, you might even check out the focus modes on your phone. I have to use my phone in the morning'cause I use it for meditating and stuff. But what I'm able to do with my phone is set a focus mode so that I don't see any, anything. No pop-up alerts, no badges, nothing. So it's just free of all of that. So I can just open I, it can be what I need. I call it good morning. I have my good morning focus mode until my routine's over, and then I can check in with the world, which is also part of my routine. But that first hour or two of the morning, that's mine. It's sacred, it's revered. Pair your habits with presence and revere them. Make your morning coffee a meditation, even if you're making coffee while it's making, take a moment, take some deep breaths, and just stand there while it's going. Allow it to be a meditation moment. Allow your walking to be reverence, to allow you, there are such things as walking meditations or, or listen to an audiobook on your walks. One of my favorite quotes is by Joseph Campbell."Your sacred space is where you can find yourself again and again." I want you to learn how to create a sacred place for yourself. I want you to learn how to create a reverent place for yourself, but you have to decide that. So this week, choose your anchor. Remember, awareness, presence, and openness. Awareness is your inhale presence is that moment before you exhale and your openness is exhaling and letting it all out again. Okay? One inch every day is miles. It compounds and, and you know what You can put in your journal. At the end of the day, if you want to reflect, maybe that's a good idea for you. Maybe if you're not tracking your progress, maybe some sort of progress tracker would help you, which is honestly a huge advantage of the Glowstick challenge. If you want to update it every day to ritualize it, do that and ritualize it with the other wave riders. Continue this week with your Glowstick goal. Stay on focus. Ritualize your routine. Create reverence for this. You have to choose to put yourself over others and realize this is not selfish. This is by, by pouring into yourself every day, this is the most selfless thing you can do because there's no better way to show up intentionally in the world than by making sure you can show up intentionally in the world. This is how you ride the wave. Riding the wave is the ritual of your routine. Riding the wave is that present moment of routine and structure and reverence and structure. And, and, and, and presence. It's just no better word. That's all I have for you guys today. Thank you for being here with me. I'll see you guys next week for the next episode. I don't even know the name for it yet, but I'm looking forward for to it and for you guys to hear it. On your wavelength, learning to Glow, I'm your host Lobro. Thank you again. I'll see you guys later.