5 High-Value Habits to Uplevel 2024
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Five high value habits to up level your mind and body in 2024. I know you want to release weight, you want to have more body confidence, you want to increase your energy with ease and flow, and these five things are going to help you in 2024 to expedite [00:01:00] those results. number one, is I want you to take lessons from 2023.
I want you to look back and go, what lessons can I learn? What didn't go well? And what do I want to improve on? What are the lessons I meant to learn? And move forward with, rather than repeating them, rather just looking back on 2023 and thinking that was not my best year., I want you to look back and one, actually write down the things that happened. That you want to change moving forward look at this from a place of being grateful because we want to be grateful for the things that we went through so that we know we don't want to go through them again and determining what in my life needs to change.
What do I really need to prioritize? What is important to me that. I [00:02:00] did not prioritize the way I needed to. Maybe there's more of a sense of urgency because whatever you do now is going to dictate your future, I invite you to grab a journal and take inventory, and then be grateful for the things that you've learned, and that can help you become your highest version, your most embodied version, moving into 2024.
And that brings us into number two, the high value habit that you want to incorporate. And this would be embodiment. This is about who do you need to be and becoming that version of yourself. Not waiting, not going, over time I will become this version. Or if I learn this new tool or this new skill. Embodiment is. really About taking ownership of your [00:03:00] avatar. How do you want to be seen? How do you want to move through this world? You actually have all the control over that. How you see yourself, how you label yourself is how other people perceive you. And so.
When you think about that, you have all of the control in the world to change who you are. And the embodiment is all about being first. So a lot of us go through life with this mentality of I'm going to do something, and then I am going to have something, and then I'm going to be something, if we take health and fitness people are like,
I'm going to work out. I'm going to have fitness. And then I'm going to be confident. Or I'm going to be sexy. Or I'm going to be vibrant. That is actually the longer way to do it. And what I would recommend is Be that version first. So be the version, be the person [00:04:00] that would work out every day. Be the person that would be fit.
Be the person who is confident. Put on that character that, that costume that become that avatar as if you were playing a character in a movie. And then watch everything begin to manifest. So embody the version you want to be. Become the person. Don't wait for other people's permission. Don't wait to have the reality shown to you.
Don't wait till you have the body. Don't wait till you have the house or have the job. Be that version. Show up to each and every day, every morning as that version. A great way to do that is something as simple as journaling. If you wanted to be this version of yourself, how would you feel?
Write that down and practice feeling that way. Practice showing [00:05:00] up that . way. What Kind of disposition would that person have? How would that person walk into a room, move? How would that person carry themselves? How would that person feel? Would they be excited?
Would they be adventurous? Would they be sensual? Would they be in touch with
their powerful side? Whatever that is for you. But actually sit down. As you've noticed, a lot of my habits and tips are revolving around writing, but there is something that happens when you actually write it down and how that interplay is with your mind and activating it.
That's why I think so many people talk about journaling, but this is something that you can write down. Who is this version? When I'm working with clients, we have a a practice that I have with them, a journaling practice, when we are writing out our goals. And everyone's heard of SMART goals and very specific goals, but not everyone is going to connect to a goal [00:06:00] that is a number or a goal that has a deadline or a goal that is measurable.
You might be someone who you resonate more with a goal based on its feeling. So this is even better for you because you can feel your way through . it. And then you can step into that feeling and then you can have it instantly. Number three, this high value habit. I would say focusing more on the day to day versus big long term goals.
We want to focus on the consistency. So if you want to be really high value, you want to start to incorporate these high value habits, it's what are you doing on a day to day basis that is going to matter the most. So it's not, okay, I want to achieve this ideal weight, this weight that Screams vitality and aliveness and radiance.
What would you need to do today? Would you need to wake up early and give yourself an extra hour [00:07:00] in the morning to journal or meditate or go a little bit slower or do some kind of self care? Maybe usually you're used to rushing through your routine in the morning to get ready for work. What if you woke up early?
And you slowed down and it was a part of your day to day because you felt like today matters just as much as tomorrow, next week, next year. What if today mattered more than anything else? What if the energy and effort and presence that you put into this moment today is what allowed you to create that future goal?
So it's all about the consistency. It's all about the day to day. When are you going to wake up? What is, what are the things you want to do in the morning? This can go back to your embodiment goal. If you were this version of yourself, and you are that version of yourself, as soon as you decide to be that version of yourself, it's all a decision.
What [00:08:00] would you do first thing in the morning? What would your meals look like? What would feel good for you? If you want to eat in a certain way, your body will pull you to that, and it will feel right. And so being able to be in each day and going, What would this version of me do?
Am I working out? How long do I work out? Is this something that I can do every single day? How do I eat? How do I rest? How do I take care of myself? It's these little steps. It's these day to day actions, not the big actions as much. So if we're thinking about long term goals, it's not Packing in as much as you can do right now so that you have that major goal.
It is what is the long term goal and what do I need to do every day? To be consistent and a lot of times it's the small little things that we prioritize that we don't skip [00:09:00] over because that's one thing that a lot of us tend to do, and they tend to be something called hinging points that I talked about in my program.
The line body awakening is hinging points in each of us has two or three things. That everything else hinges upon our motivation, whether we feel like a hot mess, or we feel like success, whether we feel put together, or whether we feel like we're falling apart, whether we feel like we're on the cusp of a breakthrough, or we are suffering with burnout is these hinging points, these two or three things that everything else hinges upon.
So it could be for you and it's different for everyone. It could be for you as simple as eating consistently at consistent times. For someone else that is not it. And if they try to do that, it will feel controlling. It'll feel restrictive. For someone, it might be [00:10:00] being able to have that flexibility throughout their day.
They don't want to have someone telling them what to do, when to do it, having timelines. They thrive. And being able to go with what feels right in the moment. Where are they inspired to take that action? That might be a hinging point. For some people, a hinging point is they need to feel like their life is put together.
They need to be put together. They need to do their hair, they need to do their makeup, they need to just have a certain amount of effort that's put into their appearance. And when they do that, then they eat healthy, and they exercise, and they show up, and their energy is reflective of the time and energy they put into themselves.
But again, this is different for everyone. Some people need to be the smartest person in the room. Some people need boundaries. there's some people who thrive on their schedule [00:11:00] being blacked out hour per hour, and then they need to switch, and they need to go to the next thing.
And that's how they feel like their life is put together. So what I'm saying is, when it comes to hinging points, that's something that is small, or it could be big. But sometimes the smallest things, like. when you eat, the type of workout you do, the variety of food, the non variety.
Whether you are going on a big vacation once or twice a year, or you need specific breaks every single day, or maybe you're someone who just needs something once a week, this is something that if you don't make your hinging points non negotiable, even if everything isn't falling apart, you will feel like it's falling apart. And that can actually lower your energy so that at some point everything does fall apart.
And it could be as small as everything's hinging on the fact that you skipped breakfast. And everything else falls apart. I know it sounds silly, [00:12:00] but it is true. So I want you to look at your day to day and think, what are the things I need to do consistently every single day? Don't worry so much about the big picture.
Number four is alignment. Take a look at your life take inventory of how you feel in each moment and the things you choose to pursue. Because when it comes to alignment, it's all about congruency between elements. And these elements are how you feel.
your thoughts, your beliefs, your action, and like habit number two, embodiment, your identity. When these things are in alignment, everything is going to upgrade for you. And so if you want your whole life to upgrade, you want everything to be in alignment. Because when everything is in alignment, things flow.
There's not as much resistance. And if I were to take one element [00:13:00] out, because I want you to have a tangible habit to incorporate into your life when you walk away from this podcast, is feeling.
And what I mean by feeling is, in each moment, how do you feel? How do you feel about what you're doing right now? How do you feel about the things that you have agreed to do? Feeling as in, are you feeling like it's a hell yes? Are you dreading something? Are you feeling that there's things that sap your energy, that pull energy away from you?
More likely than not, when you have these feelings, it means it's not in alignment with your soul. It's not in alignment with your soul's purpose. Now, there might be things right now that you have to do that are not in alignment, and you just, Mel, I need to pay my bills. , so I have to do this.
Or, I have to eat this way because I need to get my health in check. I will [00:14:00] not say, Just throw everything out the window. Especially if you don't have guidance. If you don't have support and accountability. Sometimes we have to do things that we need to do in the moment just to get by. But I want you to take this into consideration.
I want you to mull this over and start to incorporate this idea into your everyday. And test it. Test this idea. that before you take action on anything, before you say yes to anything, before you add any more activities or agreements, sit with them for a moment and see how they feel. Because you could be doing something that you normally love and you have so much passion for and you're just like, I can't wait to do it.
But if you're so far out of alignment, everything is going to be difficult. Everything's going to be a hell no. Because you need to take time to get back into that alignment. So give yourself that, that gift of sitting with [00:15:00] things. And even if right in this instance you don't have that freedom, you don't have that luxury to just do the things that feel good, at least take inventory of those things.
And take inventory when something is a hell yes and you do it. what the outcome is and take inventory when you know something isn't a hell yes, but you feel like you have to, whether it is based off of societal norms, whether it is based off of urgency. Urgency is another indicator of a life lived out of alignment.
So it depends on how out of alignment, how long have you been living out of alignment? You have been. But take inventory of what happens when you proceed with things that are a hell yes or a hell no. And see where in your life can you start to remove the hell no's. When you start to remove those, The universe will open up space to allow more hell yeses in.
But you [00:16:00] have to, you have to begin to trust those feelings. And it could be a feeling it, you could call it intuition. You could call it your gut.
In human design, they call it your inner authority. The more you can be intentional and release the hell knows, open up some space. sometimes it takes more space for you to even be able to recognize the hell yes. To feel that inspired action, to feel what is meant for you, what's in alignment.
Because if you're so full of Hell No's. You're so overworked, burnt out, and drained. One, everything might be a hell no because your body is just trying to clear out some space for you. You ever feel like that where there's so much going on in your day and you feel like everything's a hell no, I have no energy, I don't like anything, I just want to lay in bed or on the couch, eat some chocolate, binge watch Netflix. I don't think there's anything wrong with that. [00:17:00] I honestly believe that is your body, the universe, God, your intuition, your inner knowing saying you need to pause. You need to rest. You need to Just take some space. And I think that is all right. I think that is a sign that you have so much overload that you need to open up that space and you might find that next day after doing absolutely nothing, being absolutely useless, which is not useless because giving yourself space to decompress when you've been piling on too too much that is not in alignment with you, that is not lazy.
That is Necessity that is self love. Now, if you're in that place every day, day after day, week after week, month after month, that is not self love that is more of a depressive place where then you need to start to look at your energy levels because you're down here and you need to at least get angry.
You need to at least get frustrated with your situation. You need to at least come back [00:18:00] up to a place where you have enough energy To go after the things that are going to bring you joy and passion and happiness and contentment even. The fifth high value habit to up level 2024 mind and body and energy is going to be decisions.
We want to. Get really good at making decisions because every action is going to determine your future. Every decision you make is going to determine your future. And if you are stuck in some kind of holding pattern, you need to get better at making decisions. Intentional decisions, decisions that are in aligned with your Values.
And if you don't know what your values are, you want to get very clear on that . In 2024, your decisions are going to hold more urgency.
They're going to hold more importance. They're going to be more potent. I want you to get hyper focused on your [00:19:00] decision making abilities. And the best way to do that. is to determine your values. Get out that notebook. This is a really good time to get out a notebook.
It's January. People are doing their resolutions. This doesn't need to be a resolution, but you do want clarity. Most people think they need motivation. They just need clarity. Get out and go. What are your values? What do you value the most? Do you value your health? Do you value adventure? Do you value freedom?
Do you value your relationships? Do you value wealth? Your career? Your purpose? Do you value vitality? Do you value connection? There's so many things you can value, but what I would invite you to do is sit down and write what do you value most? And then begin to make your decisions very intentionally around what you value.
I [00:20:00] remember in one of my programs, I would talk about values, and I would have people write down their top five values. And then we would talk about the decisions that they were making in their lives. And you would be surprised, or maybe you wouldn't be surprised, but Their decisions were not in alignment with their values.
And this is what brings more unfulfillment. You want to get crystal clear on what your values are. And you can see this in different ways. I'm not going to tell you how to see it. You could, you could see your values as in More tangible things like people and career and hobbies.
You could have your values set more on feelings. How do you want to feel? It depends on the person who is doing this exercise. But write down what those values are. The top 5, the top 10. And then begin to cross reference [00:21:00] the decisions you are making in your life and are they aligning with your actual values.
And the more they align with your actual values, the more fulfilled you will be, the happier you will be, the more in alignment you'll be, the more flow you'll find, the healthier you will be. Because even if these aren't your biggest values, if you are happy, if you are fulfilled, if you aren't filling a void because you're not actually going towards your goals.
values, you will be healthier. You will make better health decisions. So decisions more than any other year, 2024, they are going to be potent. They're going to be what you need to get out of these holding patterns, whether you're in a holding pattern around your weight, around your confidence. Make decisions that align with your values and be very, very intentional.
Again, we talked about the five high value habits that you want to incorporate for mind and body up leveling in 2024. We want to look at [00:22:00] 2023. Be grateful for the lessons, but also learn the lessons. What do you need to change in 2024? Embodiment. Who do you need to be? Step into that. Don't wait to create something so that you have a reason to.
You don't need to show any receipts. Just step into that version. Number three, day to day. What is going to be the most important? What are your hinging points? What are the actions day to day to do consistently that are going to get you to where you want to be? But it's got to be day to day. We're not focusing on a year from now and trying to get there.
We're going, What can I do right now? These habits. The next podcast is actually going to be 10 daily weight loss habits that will help you lose 30 pounds. So, if you want some ideas what those habits can be, tune in next Wednesday. Alignment. So again, aligning your feelings. What's a hell yes, what's a hell no.
Get rid of more no's, make room for more yes's. And you will [00:23:00] find more alignment, more ease, more flow, more. Everything, all of these things are interconnected and then obviously decisions getting out of these holding patterns, realizing that your actions, your decisions that you take now are going to dictate your future, and it is going to be so potent in 2024.
Write down your values. If You are looking to reach your goals in 2024 in mind, body, energy, emotion, releasing, limiting beliefs, overcoming self sabotaging patterns, stepping into that new identity. If you want to learn how to do that, I have some very high, okay.
level programs that you can be a part of. And I will link those options down below. I also have the free aligned body breakthrough, including everything you need to align your mind, your body, your energy, your wealth, your health for 2024. I hope you guys have a great day and I will see [00:24:00] you guys next Wednesday.
Love you.
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