1 00:00:00,990 --> 00:00:05,130 I recently heard a really great analogy about goal setting from Dr. 2 00:00:05,130 --> 00:00:10,200 Andy Galpin, who's a professor of Kinesiology at Cal State Fullerton, and 3 00:00:10,200 --> 00:00:11,970 it goes a little something like this. 4 00:00:12,720 --> 00:00:18,660 Imagine you're in an unfamiliar location and you need to get to a grocery store. 5 00:00:18,665 --> 00:00:23,970 However, you don't know where grocery store is or a route to 6 00:00:23,970 --> 00:00:28,860 get there, so you hop in your car and you just start driving. 7 00:00:30,195 --> 00:00:32,985 randomly trying to find a grocery store. 8 00:00:33,345 --> 00:00:39,075 You make turns until you hopefully, eventually come across a grocery 9 00:00:39,075 --> 00:00:42,915 store, which you probably would because they're pretty prolific and 10 00:00:42,915 --> 00:00:45,315 all roads lead to a grocery store. 11 00:00:45,405 --> 00:00:45,735 Right. 12 00:00:46,754 --> 00:00:50,565 But is that the most optimal way to find a grocery store? 13 00:00:50,805 --> 00:00:51,555 No, of course. 14 00:00:52,500 --> 00:00:58,320 The most most optical optimal direct route would be to look up the location 15 00:00:58,320 --> 00:01:03,030 of a grocery store, map the route from where you are to where that grocery 16 00:01:03,030 --> 00:01:06,570 store is and follow that path, right? 17 00:01:07,560 --> 00:01:08,940 Same thing goes for goal setting. 18 00:01:09,480 --> 00:01:15,450 And I often do this where I maybe have an unclear goal in mind. 19 00:01:16,170 --> 00:01:22,560 But I have this really great plan or path to to get somewhere, right? 20 00:01:22,560 --> 00:01:24,840 I have this system and it's really exciting. 21 00:01:25,590 --> 00:01:31,290 We'll talk a little bit more about systems for goals later, but that, 22 00:01:31,290 --> 00:01:35,580 that's not really effective if we do not have a destination in mind. 23 00:01:36,450 --> 00:01:43,510 Likewise, if we have a destination, but we do not have a tool for 24 00:01:43,940 --> 00:01:48,834 getting to that destination, then we are directionless, right? 25 00:01:49,477 --> 00:01:54,570 We just sort of wander and try things until hopefully something 26 00:01:54,570 --> 00:01:56,430 sticks and we, we reach a goal. 27 00:01:56,580 --> 00:01:59,850 You probably will eventually trial and error. 28 00:02:00,298 --> 00:02:05,385 But I can tell you from experience, It's not the most fun or the 29 00:02:05,385 --> 00:02:07,775 most optimal way to get there. 30 00:02:22,515 --> 00:02:28,695 So let's bring this to what we're talking about today specifically. 31 00:02:29,505 --> 00:02:35,565 with relation to this podcast and who you are as a service leader, we 32 00:02:35,595 --> 00:02:44,385 want to talk about goal setting in a sustainable manner, meaning that we 33 00:02:44,385 --> 00:02:52,965 want to avoid burning out, overwhelm, running out of resources, or having a, 34 00:02:53,115 --> 00:02:56,295 an inefficient route to get to our goals. 35 00:02:57,125 --> 00:03:03,225 We wanna be able to fix burnout through the alignment of our goals. 36 00:03:03,734 --> 00:03:06,524 So we're gonna talk about three areas today. 37 00:03:07,019 --> 00:03:10,424 In order to do that, the first thing uh, that we're gonna learn 38 00:03:10,424 --> 00:03:16,834 today is determining that optimal route to your goal or goals. 39 00:03:17,954 --> 00:03:23,415 And we've talked a little bit about this in a previous episode but 40 00:03:23,415 --> 00:03:24,704 we're gonna dig into it a little. 41 00:03:26,127 --> 00:03:30,420 The second thing that we're gonna talk about is understanding if your goals 42 00:03:30,420 --> 00:03:34,230 are aligned with your wellness needs. 43 00:03:35,250 --> 00:03:40,650 This is a really important part that I think we often skip over 44 00:03:40,650 --> 00:03:46,290 because it's not fun, it's not sexy to talk about our needs. 45 00:03:47,450 --> 00:03:49,410 A lot more fun to talk about goals, right? 46 00:03:49,830 --> 00:03:53,730 Like, I wanna make a million dollars, I'm gonna be a millionaire. 47 00:03:53,730 --> 00:03:54,930 Like, that's exciting. 48 00:03:54,930 --> 00:04:00,480 That's something that I, it's like, that's cool, but to talk about, 49 00:04:00,720 --> 00:04:07,230 you know, what my needs and, and perhaps you know, where, where I'm. 50 00:04:08,520 --> 00:04:11,850 , you know, have to have to kind of set boundaries in place. 51 00:04:13,650 --> 00:04:18,000 That's not, that's not fun to talk about, but it's so necessary. 52 00:04:18,000 --> 00:04:21,840 So we're gonna, we're gonna dig into this se step, and I would 53 00:04:21,840 --> 00:04:23,880 encourage you not to skip over it. 54 00:04:24,510 --> 00:04:28,310 The third thing that we're gonna talk about today is identifying 55 00:04:28,756 --> 00:04:31,230 any potential roadblocks or as Dr. 56 00:04:31,230 --> 00:04:35,970 Galpin puts it, the defender that will stop you from reach. 57 00:04:36,715 --> 00:04:37,625 Your goals. 58 00:04:38,275 --> 00:04:42,025 So determining the optimal route, understanding if your goals are 59 00:04:42,025 --> 00:04:47,635 aligned with your needs, and then identifying those roadblocks that'll 60 00:04:47,635 --> 00:04:49,975 stop you from reaching your goals. 61 00:04:50,995 --> 00:04:58,585 Why is this important major goal setting without considering your wellness needs? 62 00:04:59,545 --> 00:05:00,625 It's not sustainable. 63 00:05:01,615 --> 00:05:04,344 You must know your abilities. 64 00:05:04,935 --> 00:05:06,674 and your limitations. 65 00:05:07,335 --> 00:05:12,945 Plus, you have to consider the X factors that life will invariably present 66 00:05:12,945 --> 00:05:19,604 to you in order to truly reach your goals in a sustainable, healthful way. 67 00:05:20,625 --> 00:05:27,705 So you need to know your abilities, your limitations, and the potential pitfalls 68 00:05:27,705 --> 00:05:29,715 that life will throw at you along the way. 69 00:05:31,335 --> 00:05:34,305 So let's dig into this first topic. 70 00:05:36,600 --> 00:05:42,330 , the optimal optimization of a route to your goals. 71 00:05:42,570 --> 00:05:47,470 Now, this is actually the third episode about goal setting that I've created. 72 00:05:47,470 --> 00:05:50,310 I, I, I didn't, intend to do that. 73 00:05:50,982 --> 00:05:54,840 But as I've dug deeper into it, I've, I've uncovered things and it's just 74 00:05:54,840 --> 00:05:59,379 become necessary to now have this third episode about goal setting. 75 00:06:00,690 --> 00:06:06,299 Perhaps I, I did not plan my route in the most optimal way, , but here we are. 76 00:06:06,305 --> 00:06:07,389 I'm learning two folks. 77 00:06:09,390 --> 00:06:12,840 So in the first episode about goal setting, we talked about 78 00:06:12,844 --> 00:06:14,768 this idea of the marathon. 79 00:06:17,100 --> 00:06:28,500 Creating goals that have your lifeline in mind your values, what your legacy is, 80 00:06:28,950 --> 00:06:34,410 what you want to leave behind for, you know, your family for the next generation, 81 00:06:36,030 --> 00:06:40,130 and really doing that work necessary to. 82 00:06:41,025 --> 00:06:46,095 making sure that your goals are truly aligned with your heart. 83 00:06:47,055 --> 00:06:50,415 If you have not listened to that episode, I would encourage you to go back. 84 00:06:50,835 --> 00:06:57,105 And, and it's really a focus and, and mindset and putting yourself in the mental 85 00:06:57,110 --> 00:07:04,726 space to be able to create goals in a way that that really truly resonates with. 86 00:07:06,300 --> 00:07:13,620 This last episode on goal setting, we dig into Smarter Goal Setting, 87 00:07:13,620 --> 00:07:15,570 and Smarter is an acronym. 88 00:07:15,900 --> 00:07:17,969 It stands for specific. 89 00:07:19,020 --> 00:07:20,460 The M is measurable. 90 00:07:21,450 --> 00:07:29,460 A is attainable or actionable, R is relevant or realistic. 91 00:07:30,570 --> 00:07:32,490 T stands for. 92 00:07:33,690 --> 00:07:38,640 Goals have to have a very specific timeline. 93 00:07:39,390 --> 00:07:43,020 Otherwise we do not have the motivation. 94 00:07:44,565 --> 00:07:51,250 So we talk about these lifelong goals, but we have to assign timelines to that 95 00:07:51,460 --> 00:07:54,600 or else it's, it's too ambiguous, right? 96 00:07:56,220 --> 00:07:57,970 The t. 97 00:07:59,700 --> 00:08:05,070 , or rather the e smarter is for evaluate. 98 00:08:05,640 --> 00:08:09,900 So we need to be able to evaluate those goals and that's in, in 99 00:08:09,900 --> 00:08:11,400 a specific, measurable way. 100 00:08:12,150 --> 00:08:16,110 And r is for readjust, readjust for those things that 101 00:08:16,469 --> 00:08:18,539 inevitably will come up in life. 102 00:08:19,200 --> 00:08:23,370 So if you haven't listened to that episode on goal goal setting, I would encourage 103 00:08:23,370 --> 00:08:26,001 you to go and listen to that one. 104 00:08:27,060 --> 00:08:36,360 As you're going through this process of goal setting when we go through, 105 00:08:36,419 --> 00:08:39,840 you know, you, you'll kind of can kind of look at it as a funnel. 106 00:08:40,829 --> 00:08:43,679 We're first starting out with these big ideas, these lofty goals. 107 00:08:44,100 --> 00:08:45,870 Then we're getting more specific with it. 108 00:08:46,860 --> 00:08:53,250 Now in this episode, we're really digging into that idea of. 109 00:08:55,605 --> 00:08:57,314 what's actually possible? 110 00:08:57,915 --> 00:09:05,444 What is possible for you, given your abilities, given your limitations, 111 00:09:05,444 --> 00:09:07,125 and being honest about that. 112 00:09:08,295 --> 00:09:10,275 This is not a place for ego. 113 00:09:11,415 --> 00:09:17,505 And let me tell you, this is not like a, a fun process necessarily. 114 00:09:17,985 --> 00:09:23,865 Goal setting that's fun is like, Hey, I, I want to. 115 00:09:25,425 --> 00:09:31,845 , tech startup billionaire, and I want to have that Land Rover defender that, 116 00:09:31,995 --> 00:09:38,205 that classic Land Rover defender that I've always wanted with those, those 117 00:09:38,355 --> 00:09:43,275 in inward facing seats in the back, those bench seats and the skylights. 118 00:09:43,525 --> 00:09:48,705 And I want it to have, you know, a little lift on it and I just wanna 119 00:09:48,705 --> 00:09:49,875 be able to take it offroading. 120 00:09:50,415 --> 00:09:51,765 That's, that's all I like. 121 00:09:51,765 --> 00:09:52,905 I would love to have that. 122 00:09:53,760 --> 00:09:57,959 That's a very specific goal, and that's a fun goal for me to 123 00:09:57,959 --> 00:09:59,369 think about and to talk about. 124 00:10:01,410 --> 00:10:05,729 For me to bring a reality to that and say well, what does 125 00:10:05,729 --> 00:10:07,079 that look like financially? 126 00:10:07,714 --> 00:10:09,060 Can I afford that vehicle? 127 00:10:10,020 --> 00:10:12,540 Can I afford the maintenance on that vehicle? 128 00:10:13,260 --> 00:10:19,920 Does my lifestyle as an entrepreneur, as a new dad, support having a vehicle 129 00:10:19,949 --> 00:10:22,860 like, , does it make sense for me? 130 00:10:23,880 --> 00:10:28,860 Does it make sense for the environment, right, to get an old school vehicle 131 00:10:28,860 --> 00:10:33,240 with you know, not, not great emissions? 132 00:10:33,630 --> 00:10:35,189 Is that responsible thing to do? 133 00:10:37,260 --> 00:10:37,949 I don't know. 134 00:10:39,300 --> 00:10:45,030 When we start to really dig down into understanding if our, 135 00:10:45,750 --> 00:10:47,880 if our goals are aligned with. 136 00:10:48,704 --> 00:10:54,675 Our needs, especially when it comes to wellness which can include financial 137 00:10:54,675 --> 00:11:01,094 wellness, then it, it, it's just, it's not as, it's not as exciting. 138 00:11:01,305 --> 00:11:01,665 Right. 139 00:11:02,865 --> 00:11:08,535 I would really encourage you, despite it not being fun to go through this 140 00:11:08,535 --> 00:11:14,324 process, go through that process of really determining if those 141 00:11:14,865 --> 00:11:16,425 lofty, lifelong goals that you. 142 00:11:17,069 --> 00:11:27,270 Are in fact possible, reasonable, then look at those optimal routes to get there. 143 00:11:28,260 --> 00:11:33,390 Use that smarter goal acronym and dig into those specifics. 144 00:11:33,780 --> 00:11:38,099 And by the way, there's a resource that I linked in the last episode 145 00:11:38,099 --> 00:11:43,380 that, that gets you really a work. 146 00:11:44,145 --> 00:11:45,615 Into goal setting. 147 00:11:45,615 --> 00:11:47,084 So please check that out. 148 00:11:49,395 --> 00:11:56,895 Now we have to ask ourselves what's the intersection of goals and needs. 149 00:11:58,545 --> 00:12:06,015 I want to point out here that multiple goals are going to necessitate a 150 00:12:06,015 --> 00:12:10,905 bigger strategy and something to point. 151 00:12:12,945 --> 00:12:16,395 , the more goals that we have or the more complex goals that 152 00:12:16,395 --> 00:12:21,195 we have, the more challenging they're going to be to accomplish. 153 00:12:22,665 --> 00:12:32,385 So having one specific goal with a very clear timeline set of parameters, 154 00:12:33,255 --> 00:12:38,145 understanding each specific step is going to be a lot easier to accomplish. 155 00:12:40,110 --> 00:12:41,760 very complex goals, right? 156 00:12:41,760 --> 00:12:47,819 So if I wanna be a tech startup billionaire, well, there's a 157 00:12:47,825 --> 00:12:50,670 lot that goes into that, right? 158 00:12:50,670 --> 00:12:56,910 It's not just happenstance, it's not just luck to accomplish a goal like that. 159 00:12:57,880 --> 00:13:02,189 I mean, there's, there are many, many steps in between, right? 160 00:13:04,875 --> 00:13:10,185 . What I want to talk about is whether or not a goal, like being a tech startup 161 00:13:10,185 --> 00:13:18,435 billionaire, is really, truly aligned with your wellness needs, so, How 162 00:13:18,435 --> 00:13:20,055 do we determine what our needs are? 163 00:13:20,145 --> 00:13:27,074 Well I've created conveniently a system called the Five Bridges which is a 164 00:13:27,074 --> 00:13:34,395 wellness plan that helps you really understand your lifelong strategy 165 00:13:35,055 --> 00:13:37,994 for your needs, and it evolves. 166 00:13:38,415 --> 00:13:40,045 And changes as you do. 167 00:13:41,295 --> 00:13:44,734 So the Five Bridges I is a pretty simple construct. 168 00:13:45,584 --> 00:13:51,123 It's really a f a framework to help you understand your needs. 169 00:13:52,245 --> 00:13:54,405 This is of course not the only system out there. 170 00:13:54,405 --> 00:13:56,544 There are lots of different systems. 171 00:13:57,375 --> 00:14:03,015 But I'm, I'm going to use Five Bridges for an example of determining needs. 172 00:14:03,584 --> 00:14:06,854 So the first bridge well actually before we get into. 173 00:14:08,505 --> 00:14:09,645 , the bridges themselves. 174 00:14:09,944 --> 00:14:16,683 We do a little bit of pre-work what we call clarity, understanding truly what 175 00:14:17,396 --> 00:14:27,525 our needs are from the sense of you know, what, what we want our lives to feel like. 176 00:14:28,724 --> 00:14:32,474 Well, that's not really quantifiable, but it's, it's necessary to kind of build 177 00:14:32,474 --> 00:14:37,875 that picture of, you know, The, the, the way that we want our lives to feel. 178 00:14:37,875 --> 00:14:44,775 So if we say, you know, I want to have a, a long, healthy life I wanna be able 179 00:14:44,780 --> 00:14:50,475 to grow old and do so in a healthful way, to have energy, to have my mental 180 00:14:50,475 --> 00:14:56,775 faculties to, to be able to stay active that's, that's, that's a goal, right? 181 00:14:56,775 --> 00:14:59,985 That's something that I, I can see very clearly what that maybe 182 00:14:59,985 --> 00:15:01,365 looks like in my mind, but. 183 00:15:02,805 --> 00:15:04,965 How do I, how do I quantify that? 184 00:15:06,824 --> 00:15:12,225 Well, when we start to drill down into it, it can say, well that means 185 00:15:12,225 --> 00:15:20,564 that if I, you know, if I trip and stumble, I can catch myself, right? 186 00:15:20,595 --> 00:15:24,705 I have enough strength, I have enough agility to be able to not 187 00:15:24,705 --> 00:15:26,535 fall down and, and break bones. 188 00:15:27,885 --> 00:15:28,935 I have enough. 189 00:15:30,345 --> 00:15:34,995 to be able to, you know, stay awake for a full day or to be able to, you 190 00:15:34,995 --> 00:15:41,295 know, go to dinner or, you know, hold a conversation, play a game of backgammon, 191 00:15:41,324 --> 00:15:44,454 apparently with, you know, with people. 192 00:15:45,735 --> 00:15:49,395 And, and to have the energy that, to sustain that, I wanna be able 193 00:15:49,395 --> 00:15:52,125 to remember things from my youth. 194 00:15:52,375 --> 00:15:55,005 I wanna be able to remember the, the people around me. 195 00:15:57,390 --> 00:16:03,990 . And once I understand those more specific goals, then I can start to put in place 196 00:16:04,780 --> 00:16:13,230 practices and protocols that will keep me agile at a sustained energy level 197 00:16:13,680 --> 00:16:16,439 and keep me mentally sharp and focused. 198 00:16:17,550 --> 00:16:17,939 Great. 199 00:16:18,360 --> 00:16:20,580 So you're, you're starting to see. 200 00:16:21,479 --> 00:16:27,030 , you know, some of this pre-work for for, for understanding your wellness needs 201 00:16:27,030 --> 00:16:28,488 and, and your goals related to them. 202 00:16:29,400 --> 00:16:31,479 So now we can talk about the five bridges. 203 00:16:32,196 --> 00:16:38,160 So the first bridge is bond, and bond is how you connect to the 204 00:16:38,160 --> 00:16:44,040 people, places, and things that provide some type of support to you. 205 00:16:44,579 --> 00:16:46,890 I e your sources of strength. 206 00:16:48,270 --> 00:16:50,660 So Bond is. 207 00:16:51,240 --> 00:16:54,990 Both a noun and a verb. 208 00:16:56,656 --> 00:17:06,930 It is both what we connect to and how we connect to those things that support us. 209 00:17:07,920 --> 00:17:12,389 Notice I'm not talking about only people. 210 00:17:13,319 --> 00:17:20,430 I'm also talking about places, talking about things which can. 211 00:17:21,060 --> 00:17:24,760 Adamant or inanimate objects like, you know, a dog. 212 00:17:26,880 --> 00:17:30,510 We can bond to, you know, a, a, a space. 213 00:17:30,515 --> 00:17:34,140 It can be a home, it can be nature, it can be a, a church. 214 00:17:34,620 --> 00:17:40,869 We can bond to words, to sacred texts to objects that are meaningful. 215 00:17:41,510 --> 00:17:44,014 Or hold some sort of value for us. 216 00:17:44,865 --> 00:17:49,185 So bonds can really mean a lot of different things. 217 00:17:49,725 --> 00:17:56,925 And in the process of, of the five Bridges, we determine how to bond in a 218 00:17:57,014 --> 00:18:02,595 healthy way by creating bound boundaries, managing expectations in relationships 219 00:18:03,406 --> 00:18:09,254 understanding, you know, our needs versus the needs of who or what we're bonded. 220 00:18:10,530 --> 00:18:17,040 and it's a, a lot of really fantastic work in, in just developing relationships 221 00:18:17,040 --> 00:18:19,240 with ourselves and with others. 222 00:18:21,300 --> 00:18:28,647 So how this relates to this idea of goal setting and avoiding burnout. 223 00:18:30,389 --> 00:18:36,520 A quick example is if I have a. 224 00:18:37,139 --> 00:18:44,280 related to my professional work and I am working in a, you know, toxic environment. 225 00:18:44,280 --> 00:18:45,750 Or, or maybe it's not toxic. 226 00:18:45,750 --> 00:18:47,040 Maybe it doesn't have to be the extreme. 227 00:18:47,159 --> 00:18:54,000 Maybe it's just an environment that is not supportive, as supportive 228 00:18:54,030 --> 00:18:57,149 of my wellbeing as I would like. 229 00:18:59,026 --> 00:19:02,100 I don't have the time or space to. 230 00:19:03,240 --> 00:19:06,549 de-stress to take care of myself. 231 00:19:08,441 --> 00:19:16,020 Perhaps that environment is not conducive to whatever goals I'm setting, right? 232 00:19:19,950 --> 00:19:27,450 Understanding how your support systems how having. 233 00:19:27,975 --> 00:19:33,105 You know, accountability can impact your goals is really important. 234 00:19:34,515 --> 00:19:43,095 The relationships in our life can really set us back if they are not in alignment 235 00:19:43,575 --> 00:19:47,115 with who we are and can even prevent us. 236 00:19:47,115 --> 00:19:50,655 So that's, you know, one of those roadblocks that I'm talking about. 237 00:19:51,885 --> 00:19:58,635 and and the way that we bond and, and what we bond to can either help or hinder us. 238 00:19:59,745 --> 00:20:04,575 The second bridge is fuel, and fuel is anything and everything 239 00:20:04,575 --> 00:20:05,985 that goes into your system. 240 00:20:06,135 --> 00:20:11,774 So of course this includes, Food beverages, supplements, 241 00:20:11,925 --> 00:20:12,805 things of that nature. 242 00:20:13,373 --> 00:20:17,715 But we also include anything that can come into your system 243 00:20:17,715 --> 00:20:19,754 through any of the five senses. 244 00:20:20,114 --> 00:20:23,715 So that could be things that we see visually, things that we 245 00:20:23,715 --> 00:20:29,145 hear, auditorially things that we breathe into our system. 246 00:20:30,900 --> 00:20:34,170 Skin contact or things that we absorb through our skin. 247 00:20:34,950 --> 00:20:38,421 All of this is a form of fuel, right? 248 00:20:39,030 --> 00:20:45,270 Fuel we define as something that has a, a reaction inside of our system, right? 249 00:20:45,270 --> 00:20:51,240 So we see something violent on TV and perhaps. 250 00:20:52,335 --> 00:20:54,795 stays in your mind, it gives you nightmares. 251 00:20:54,825 --> 00:20:59,145 Or in a worst case scenario, it's something that we act out later on, right? 252 00:20:59,235 --> 00:21:00,495 That's a form of fuel. 253 00:21:01,305 --> 00:21:06,075 Having you know, negative conversations that include, you know, gossip or some 254 00:21:06,075 --> 00:21:08,895 sort of toxicity, that's a form of fuel. 255 00:21:09,912 --> 00:21:13,815 Understanding how every form of fuel that comes into our system affects 256 00:21:13,815 --> 00:21:19,365 our system, affects our ability to function optimally, is a really, I. 257 00:21:19,935 --> 00:21:23,535 Piece of wellness in the five bridges. 258 00:21:23,625 --> 00:21:27,624 We dig deep into this idea of fuel. 259 00:21:28,697 --> 00:21:33,135 Not only determining, you know, what our, our current fuel list is, but 260 00:21:33,735 --> 00:21:35,175 what do we want it to look like? 261 00:21:35,175 --> 00:21:41,055 What shifts do we need to make in our fuels in order to feel the best that 262 00:21:41,055 --> 00:21:43,395 we can absolutely feel in our lives? 263 00:21:44,475 --> 00:21:46,485 . Well, how, how does this impact goal setting? 264 00:21:46,935 --> 00:21:50,475 Well, o of course, if you're not feeling optimized, if you're not feeling 265 00:21:50,475 --> 00:21:58,095 energetic, if you are dragged down by, you know, drama and negativity, then 266 00:21:58,485 --> 00:22:02,205 how able are you to focus on your goals? 267 00:22:02,835 --> 00:22:04,215 Not right. 268 00:22:04,755 --> 00:22:07,395 So understanding if your, your well. 269 00:22:08,265 --> 00:22:14,955 Is is really in a place to support your goals, but likewise, is 270 00:22:14,955 --> 00:22:18,975 your goal going to be detrimental to your wellness in some way? 271 00:22:19,485 --> 00:22:21,705 So take the tech billionaire example. 272 00:22:22,275 --> 00:22:28,605 If I am, you know, just hustle and hustle and hustling to make money and I'm 273 00:22:28,665 --> 00:22:34,335 eating, you know, fast food all the time because I don't, you know, make time to. 274 00:22:34,935 --> 00:22:39,345 Have proper meals, then perhaps that lifestyle of being a tech billionaire 275 00:22:39,435 --> 00:22:42,375 is not supporting my overall wellness. 276 00:22:44,265 --> 00:22:49,725 The third bridge is move and move is what you do with your 277 00:22:49,725 --> 00:22:51,465 body, your kinesthetic output. 278 00:22:52,440 --> 00:22:57,990 So, of course this includes physical fitness, mobility, stretching, 279 00:22:58,080 --> 00:22:59,340 you know, things of that nature. 280 00:22:59,855 --> 00:23:05,010 But we go deeper and we include both the autonomous and semi-autonomous movements 281 00:23:05,010 --> 00:23:06,960 that happen in our body all the time. 282 00:23:08,370 --> 00:23:19,155 Breath work, things like digestion our circulatory system the What am I missing? 283 00:23:20,745 --> 00:23:25,545 Our our, the electrical impulses that are going through our body all the time 284 00:23:25,545 --> 00:23:30,885 through our neurological system blinking all of these things are happening. 285 00:23:30,975 --> 00:23:33,915 They're forms of movement that happen in our body all the time. 286 00:23:34,635 --> 00:23:39,335 And of course some of them we can control directly. 287 00:23:39,340 --> 00:23:42,735 Some of them we control or we impact in. 288 00:23:43,620 --> 00:23:43,949 , right? 289 00:23:44,189 --> 00:23:49,889 So movement, I can choose to move, I can choose to walk or to run, 290 00:23:49,889 --> 00:23:53,280 or to exercise and to, you know, take care of my body in that way. 291 00:23:53,998 --> 00:23:56,255 To increase endurance, to increase strength. 292 00:23:58,649 --> 00:24:03,810 And some of the things, some of the movements that happen 293 00:24:03,810 --> 00:24:05,310 in our body are determined. 294 00:24:06,795 --> 00:24:12,735 That external movement that we choose to do, but also by the fuel 295 00:24:12,765 --> 00:24:14,565 that we put in our system, right? 296 00:24:14,625 --> 00:24:20,504 Because if I'm fueling my body in a way that gives me energy, 297 00:24:20,805 --> 00:24:23,355 then what's happening in my body. 298 00:24:23,835 --> 00:24:30,015 If I'm fueling with things that help my system, you know, keep my cholesterol 299 00:24:30,015 --> 00:24:32,655 levels down and keep my heart healthy. 300 00:24:34,215 --> 00:24:37,905 then, you know, that fuel impacts that form of movement. 301 00:24:38,775 --> 00:24:43,455 Digestion, we all know how having a, you know, a stomach ache or 302 00:24:43,455 --> 00:24:49,695 something of that nature can really impact our ability to focus or to, 303 00:24:49,755 --> 00:24:51,405 you know, work on a specific goal. 304 00:24:52,320 --> 00:24:59,340 So movement is very far reaching and we, we really look at movement in 305 00:24:59,340 --> 00:25:03,750 a holistic way, and of course how it's connected to the other bridges. 306 00:25:05,340 --> 00:25:13,770 This feeds right into, you know, this idea that if, if our goals are set 307 00:25:13,830 --> 00:25:19,530 that inhibit us from having movement in a sustainable way in our, in our. 308 00:25:20,655 --> 00:25:26,145 Then perhaps that goal is, needs to be adjusted, right? 309 00:25:26,415 --> 00:25:33,524 So if I'm a, I'm, I'm not tech startup, billionaire or aspiring one, then in a, 310 00:25:33,675 --> 00:25:40,965 is that lifestyle going to let me move my body in a healthful way where I can 311 00:25:41,675 --> 00:25:49,125 maintain that agility, that stamina, that mental presence that I want to when I'm. 312 00:25:50,910 --> 00:25:56,520 You see how the intersectionality of these start to become kind of, 313 00:25:56,610 --> 00:26:00,210 kind of complex, but we have to have these checks and balances in place. 314 00:26:01,379 --> 00:26:05,850 Now let's move on to the fourth bridge, which is rest. 315 00:26:06,060 --> 00:26:08,850 So naturally after movement comes rest. 316 00:26:09,705 --> 00:26:13,725 Rest of course includes our sleep hygiene, but we go deeper than that to 317 00:26:13,725 --> 00:26:21,645 look at many forms of rest including things like stillness mindfulness 318 00:26:21,650 --> 00:26:27,465 meditation, or longer forms of rest like like retreat or sabbatical. 319 00:26:28,935 --> 00:26:33,975 understanding of our goals are going to allow us to, you know, or 320 00:26:33,975 --> 00:26:36,885 interfere with the rest that we need. 321 00:26:38,205 --> 00:26:41,805 Not just our ability to get, you know, the rest that we need at 322 00:26:41,805 --> 00:26:46,065 night, but our ability to take breaks and rest throughout the day. 323 00:26:46,784 --> 00:26:52,064 as well, or through the week, or you know, can we take that time to really 324 00:26:52,064 --> 00:27:00,855 unplug on a regular basis, whether that's monthly, quarterly, annually to really 325 00:27:00,855 --> 00:27:03,014 get a fresh start and a new perspective. 326 00:27:04,335 --> 00:27:06,915 The fifth and final bridge is give. 327 00:27:07,304 --> 00:27:09,225 And give is your positive output. 328 00:27:09,764 --> 00:27:15,495 This is how we energetically contribute back to the world, to the universe 329 00:27:15,495 --> 00:27:17,385 that is supporting us in so many ways. 330 00:27:18,254 --> 00:27:20,613 Give is the highest form of wellness. 331 00:27:21,191 --> 00:27:26,865 And you'll notice that it's it comes last in this list because we build ourselves 332 00:27:26,925 --> 00:27:30,554 up through our bonds, through fueling, through moving through rest, so that we 333 00:27:30,554 --> 00:27:34,185 are able to give in a sustainable way. 334 00:27:34,675 --> 00:27:41,250 And oftentimes this is interlinked with our lifelong goals and our values as well. 335 00:27:41,820 --> 00:27:48,090 So if a goal that we have does not allow us to give in a sustainable way then 336 00:27:48,240 --> 00:27:51,810 perhaps there's, you know, something we need to adjust there as well. 337 00:27:52,770 --> 00:27:57,420 Now, of course, like I said, five Bridges is just one construct, just one set 338 00:27:57,420 --> 00:28:04,949 of, you know, wellness protocols, but, having some type of measure for your 339 00:28:04,949 --> 00:28:10,800 wellness, being able to quantify that so you can really look at your goal and 340 00:28:10,800 --> 00:28:18,280 compare it to each each element of your wellness plan or program or approach. 341 00:28:19,740 --> 00:28:26,025 And if you don't have one I would encourage you to find one because random. 342 00:28:27,045 --> 00:28:31,050 Just like the grocery store analogy, randomly trying to hit a a moving 343 00:28:31,050 --> 00:28:36,900 target of wellness is, is not really going to get you there. 344 00:28:38,383 --> 00:28:42,810 You might get it right some of the time, but having a clear goal 345 00:28:42,810 --> 00:28:48,960 of wellness and understanding how that's aligned with your, the other 346 00:28:48,960 --> 00:28:50,280 goals that you have in your life. 347 00:28:51,870 --> 00:28:56,367 that, that's where we truly, I think, find sustainability and 348 00:28:56,700 --> 00:28:58,440 can live that optimized life. 349 00:28:59,100 --> 00:29:03,990 And hey, don't fret if you, you know, Don't have a system or you 350 00:29:03,990 --> 00:29:06,160 don't know how to determine one. 351 00:29:07,620 --> 00:29:08,879 There are resources. 352 00:29:08,879 --> 00:29:13,050 I'll leave them in the show notes here where you can find 353 00:29:13,139 --> 00:29:14,490 something that works for you. 354 00:29:15,270 --> 00:29:22,139 Alright, so let's move on to this third and final takeaway for this episode, 355 00:29:22,139 --> 00:29:28,080 which is identifying the roadblocks that will stop you from reaching your goals 356 00:29:28,461 --> 00:29:31,230 both wellness and other goals in life. 357 00:29:32,250 --> 00:29:41,070 . So let's just first, you know, throw out some ideas of these roadblocks 358 00:29:41,070 --> 00:29:43,720 or defenders that will keep you from reaching your goals or goal. 359 00:29:45,389 --> 00:29:46,409 One big one. 360 00:29:46,470 --> 00:29:52,110 I think that a, a, a bucket of roadblocks would be time management. 361 00:29:54,090 --> 00:29:58,800 . Oftentimes, I think especially people who are service leaders who 362 00:29:58,800 --> 00:30:02,610 want to, you know, do a lot and accomplish a lot take on too much. 363 00:30:02,670 --> 00:30:02,940 I know. 364 00:30:02,940 --> 00:30:03,390 I do. 365 00:30:03,510 --> 00:30:10,830 And not being able to fully, you know, fulfill everything on our 366 00:30:10,830 --> 00:30:15,510 agenda or everything on our goals list is is a, is a real problem. 367 00:30:16,530 --> 00:30:18,180 And it's not just this sense of. 368 00:30:18,870 --> 00:30:22,050 Oh, hey, I, I, I made a goal but I didn't reach it. 369 00:30:22,080 --> 00:30:27,414 And what impact that has on our self sense of self or self-esteem. 370 00:30:28,410 --> 00:30:32,589 But it also has real world effects on those that we work with. 371 00:30:33,480 --> 00:30:35,140 And those who were accountable too. 372 00:30:35,910 --> 00:30:40,110 I've learned this lesson in a really hard way by over-committing 373 00:30:40,320 --> 00:30:41,790 and under-delivering. 374 00:30:42,240 --> 00:30:46,140 And and it's led to disappointment and it's led to. 375 00:30:46,965 --> 00:30:50,564 People feeling like on, on my team specifically, like they're 376 00:30:50,564 --> 00:30:54,824 not appreciated or like, I don't value the work that they're doing. 377 00:30:55,844 --> 00:30:59,774 And and it's been a hard lesson to learn. 378 00:31:00,584 --> 00:31:03,960 And I by no means have, you know, mastered it or fixed it. 379 00:31:05,067 --> 00:31:08,324 But just looking at my time, measure management and really 380 00:31:08,415 --> 00:31:13,545 understanding what's reasonable I, Dr. 381 00:31:13,545 --> 00:31:20,085 Galpin said something else in his his conversation with Dr. 382 00:31:20,085 --> 00:31:26,895 Huberman on huberman Lab podcast, which was oftentimes you know, when, when 383 00:31:26,895 --> 00:31:35,235 you set a goal scale it back by 10% I think high achievers especially over. 384 00:31:36,435 --> 00:31:39,044 You know anticipate what they can accomplish. 385 00:31:39,044 --> 00:31:42,075 So, you know, set your goal and then scale it back by 10%. 386 00:31:42,075 --> 00:31:46,635 So when it comes to time, if you think that something's going to take you, 387 00:31:46,905 --> 00:31:53,205 you know, 20 minutes to do schedule, 30 minutes, schedule 40 minutes even to get 388 00:31:53,205 --> 00:31:56,835 that task accomplished, if you know you have a, you know, something that needs 389 00:31:56,835 --> 00:32:04,590 to be delivered in six weeks can you, you know, Extend that by eight or can you, 390 00:32:04,830 --> 00:32:08,610 you know, give yourself a timeline that's more, more generous or reduce the workload 391 00:32:08,610 --> 00:32:10,199 to actually fit into that timeline. 392 00:32:10,500 --> 00:32:18,225 So another roadblock that I, I think a lot of people run into is lack of 393 00:32:18,735 --> 00:32:21,195 resources or access to resources. 394 00:32:21,938 --> 00:32:25,875 And this is, you know, I, I think something to really take a look at. 395 00:32:26,545 --> 00:32:30,705 Do you actually have everything you need or have access to everything that you 396 00:32:30,705 --> 00:32:32,865 need in order to accomplish your goals? 397 00:32:33,525 --> 00:32:34,095 And. 398 00:32:36,419 --> 00:32:41,700 being an eternal optimist, I often, you know, will say, well, I'll, I'll find 399 00:32:41,700 --> 00:32:43,860 that, I'll find access to that resource. 400 00:32:43,950 --> 00:32:45,990 I, I will create that resource. 401 00:32:45,995 --> 00:32:47,129 I, I will make that. 402 00:32:47,610 --> 00:32:55,159 And I find myself often in positions where I'm stuck because I don't actually 403 00:32:55,165 --> 00:32:57,480 have what I need to take the next step. 404 00:32:57,960 --> 00:33:03,885 Had I scaled, A goal or scaled back a timeline and took the time to 405 00:33:03,885 --> 00:33:09,825 make sure that I had access to a resource or created a resource first. 406 00:33:10,245 --> 00:33:14,774 Then when I got to the step where I needed that, well, I 407 00:33:14,774 --> 00:33:15,945 wouldn't have hit a roadblock. 408 00:33:16,935 --> 00:33:21,345 So this goes back to our, our goal planning, those smarter goals 409 00:33:21,345 --> 00:33:25,245 and making sure that we truly understand every step, right? 410 00:33:25,245 --> 00:33:28,905 If we have a goal in mind, we need to reverse engineer it to where we are. 411 00:33:30,375 --> 00:33:32,815 If there's a step that we try to skip over. 412 00:33:33,960 --> 00:33:38,550 Stop, go back and, and really focus back in on every little 413 00:33:38,550 --> 00:33:39,540 micro step along the way. 414 00:33:39,570 --> 00:33:42,600 I know it's not fun, but it's just so necessary. 415 00:33:43,221 --> 00:33:48,000 Another road back block that I think pops up for people is related 416 00:33:48,005 --> 00:33:50,520 to accountability or community. 417 00:33:51,037 --> 00:33:54,690 Not having a person or people that. 418 00:33:55,754 --> 00:34:02,235 You, you know, have some sort of obligation to, and you know, and, and 419 00:34:02,235 --> 00:34:06,825 maybe that's not in the sense of like, you know, I, I have a deliverable at work 420 00:34:06,825 --> 00:34:11,324 that someone, you know, else is depending on, but maybe that's just, you know, a 421 00:34:11,324 --> 00:34:16,545 group of people that you know, you care about or respect and you, you know, have 422 00:34:16,545 --> 00:34:19,284 empowered them to keep you accountable. 423 00:34:20,324 --> 00:34:23,145 You know, I think mastermind groups are, are great for this. 424 00:34:23,565 --> 00:34:24,195 Really. 425 00:34:25,590 --> 00:34:30,570 You know, having people who are like-minded, who've got your back 426 00:34:30,719 --> 00:34:34,710 and keep you, you know, moving forward to a, towards a goal. 427 00:34:35,010 --> 00:34:37,560 Accountability for me is, is huge. 428 00:34:37,560 --> 00:34:40,905 Especially as, you know, an entrepreneur and someone who 429 00:34:42,435 --> 00:34:46,173 You know, doesn't have community outside of community that I create. 430 00:34:46,995 --> 00:34:54,764 I need to purposefully seek out people who aren't on my team that can, my peers I e 431 00:34:54,764 --> 00:34:57,504 that that can, I can be accountable to. 432 00:34:58,520 --> 00:35:02,274 Another road that, that I think pops up a lot is a motivation. 433 00:35:03,345 --> 00:35:08,625 And, and I think this goes back to that marathon mindset goal 434 00:35:08,625 --> 00:35:10,694 setting from a couple of episodes. 435 00:35:12,705 --> 00:35:17,850 And making sure that your goals are really aligned with your values. 436 00:35:17,850 --> 00:35:23,790 That there is a, a, a, you know, very large carrot at the end of the stick that 437 00:35:23,790 --> 00:35:26,382 is keeping you motivated towards a goal. 438 00:35:27,240 --> 00:35:30,150 And you know, the psychology behind goal setting. 439 00:35:30,180 --> 00:35:32,020 You know, of course it needs to be aligned with your values. 440 00:35:32,850 --> 00:35:38,178 But then, you know, setting intermediary goals and having. 441 00:35:39,675 --> 00:35:46,035 Built in rewards getting that dopamine hit measuring and, you 442 00:35:46,035 --> 00:35:47,607 know, reassessing and evaluating. 443 00:35:48,231 --> 00:35:51,735 The, all of these steps help keep us motivated. 444 00:35:52,965 --> 00:35:56,745 So making sure that you have the proper motivation in place to reach a goal, 445 00:35:56,750 --> 00:36:02,955 because if it's not truly something that matters to you and, and it's, and it's 446 00:36:02,955 --> 00:36:06,885 a lot of work, what's the likelihood of you actually following through with it? 447 00:36:07,275 --> 00:36:08,295 Maybe less than. 448 00:36:08,970 --> 00:36:09,420 Might like. 449 00:36:09,420 --> 00:36:09,690 Right. 450 00:36:10,830 --> 00:36:18,150 So really, I, I think taking a look at those roadblocks and being honest about 451 00:36:18,155 --> 00:36:25,740 them this includes your limitations understanding, you know, who you are, 452 00:36:25,745 --> 00:36:30,720 where you live, what financial resources you have, what your physical health 453 00:36:30,720 --> 00:36:32,520 is, what your cognitive ability is. 454 00:36:33,555 --> 00:36:37,725 , all of these things factor into whether or not you're going to be 455 00:36:37,725 --> 00:36:42,165 able to reasonably accomplish a goal and determining those roadblocks. 456 00:36:42,525 --> 00:36:47,025 Now, nothing that I'm talking about here has to mean that your goal 457 00:36:47,055 --> 00:36:49,725 is not possible or not achievable. 458 00:36:51,345 --> 00:36:57,615 All I'm suggesting is that you, once you identify a roadblock or a potential 459 00:36:57,615 --> 00:37:02,674 roadblock, that is an opportunity to d. 460 00:37:03,660 --> 00:37:08,730 a detour, a way to get around that roadblock. 461 00:37:09,120 --> 00:37:13,320 And that may mean enlisting the help of someone else that may be learning 462 00:37:13,320 --> 00:37:18,570 a new skillset that may be, you know, pausing and shoring up resources. 463 00:37:18,720 --> 00:37:23,502 There's lots of ways to find a detour around a roadblock. 464 00:37:24,214 --> 00:37:28,380 But you gotta identify those roadblocks in order to, you know, creatively 465 00:37:28,380 --> 00:37:31,410 understand how to circumvent them. 466 00:37:33,360 --> 00:37:33,690 All right. 467 00:37:33,720 --> 00:37:40,470 So we'll we'll end there today, but just to recap what we've talked about you know, 468 00:37:40,530 --> 00:37:45,960 first step in this process is to really determine the optimal route to your goals. 469 00:37:46,620 --> 00:37:49,540 And that goes back to those smarter goals. 470 00:37:50,880 --> 00:37:54,060 Take a look at that resource and, and really understand, 471 00:37:54,240 --> 00:37:55,500 you know, that optimal route. 472 00:37:55,890 --> 00:37:57,570 Don't skip steps along the way. 473 00:37:58,650 --> 00:38:02,970 Then the second thing is understanding if your goals are truly aligned 474 00:38:02,970 --> 00:38:10,020 with your wellness needs and you know, what's sustainable for you and 475 00:38:10,080 --> 00:38:12,930 your needs as just a human being. 476 00:38:13,740 --> 00:38:18,880 The third thing is identifying the roadblocks that will stop 477 00:38:18,880 --> 00:38:20,340 you from reaching your goals. 478 00:38:21,420 --> 00:38:26,820 Folks, if it feels like a lot, if you're feeling overwhelmed, that's okay. 479 00:38:26,940 --> 00:38:27,870 It's normal. 480 00:38:29,384 --> 00:38:37,305 Take a step back, take a breath, and just focus on one goal at a time. 481 00:38:38,175 --> 00:38:41,595 If you want extra support with this process, please 482 00:38:41,654 --> 00:38:44,325 reach out to me, to my team. 483 00:38:45,134 --> 00:38:48,945 We have five bridge's guides who can help you through the process. 484 00:38:50,280 --> 00:38:55,140 Goal setting of really understanding your wellness needs and where, you 485 00:38:55,140 --> 00:38:57,360 know, the intersection of those exists. 486 00:38:57,630 --> 00:39:01,800 We'll leave a link in the show notes for you to reach out and to 487 00:39:01,800 --> 00:39:05,670 connect in, in case that's something that might be helpful for you. 488 00:39:06,990 --> 00:39:11,790 I, if I could, just before I let you go, I would love to ask you to 489 00:39:12,099 --> 00:39:19,050 hop over to YouTube, youtube.com/ Jacob Moore and subscribe to this. 490 00:39:19,920 --> 00:39:25,140 , that is a zero cost way of helping support my work and the 491 00:39:25,140 --> 00:39:29,121 work of my team by doing that. 492 00:39:29,970 --> 00:39:37,320 You help allow us to continue to do this this show which is funded 493 00:39:38,310 --> 00:39:40,080 really out of, out of my own budget. 494 00:39:40,440 --> 00:39:44,820 And having, you know, supplemental support sources of support for 495 00:39:44,820 --> 00:39:48,870 that is, is really helpful and, and YouTube is a vehicle for that. 496 00:39:49,080 --> 00:39:51,390 So I would appreciate you subscribing. 497 00:39:52,014 --> 00:39:58,080 Please comment read all the comments and as you're able share and rate as. 498 00:39:59,070 --> 00:40:00,180 Well, thanks so much for your time. 499 00:40:00,180 --> 00:40:00,930 I appreciate it. 500 00:40:01,170 --> 00:40:03,540 And until next time, be well.