[00:00:00] Ever feel like your day blurs together, leaving you drained? In today's episode, I'll teach you a simple five step method to reset your nervous system between your activities so you can feel clear, present, and completely recharged.

I'm so happy you're here for today's session. If your brain feels cluttered and you struggle to switch gears between work, home, and all the other things you have going on, this episode is for you, my friend. Today we're diving into small but powerful rituals that will help you reset your nervous system and create much needed separation between all those activities you have going on.

You're going to learn why your brain needs clear transitions to avoid stress build up, how tiny rituals can help you feel more present and way less overwhelmed, and my method that I made up, a simple five step reset that changes everything. Before we dive in, I want to share a little exciting stuff.

I have been working on this podcast. I've been learning about [00:01:00] how to be a more professional podcaster as opposed to a podcaster that might say, record a podcast from my closet. So I've been refining the podcast to make it even more helpful for you. You might have noticed my fabulous new branding and the updated episode titles.

That is totally intentional. My goal this year is really simple. To reach and help as many people as possible through takeout therapy. So, apparently there's a way to do that that was better than what I was doing before. I'm gonna keep my episodes exactly the same. I might actually add bonus episodes here and there because it really, really helps to get the podcast out.

I love having a big goal. It keeps me moving forward and honestly, I go a little scratchy without one. I've also been connecting with my listeners in a brand new way lately through email. Old school, I send out podcast updates, mental health [00:02:00] tips, and even

All right, so let's get into today's episode. If your brain feels cluttered and you struggle to switch gears between work, home, and all that other stuff you have going [00:03:00] on.

You're not alone friend. Our nervous systems were not built for the non stop pace of modern life. Here's the good news. Small intentional resets throughout the day can be a game changer.

So today I'm sharing my made up method called the clear method. A simple five step process to help you transition between activities.

So easily, way easily, you'll learn why your brain needs so deeply needs these pauses and how tiny rituals can prevent stress buildup and exactly what to do to feel more present and balanced throughout your day. So let's dive in.

Okay. So while you're moving from meeting to meeting, task to task, driving here, driving there, making a meal plan, going to the grocery store, blah, blah, blah. Without a pause, your nervous [00:04:00] system literally stays on all day long. And the impact of that is that your work stress spills into your home life.

Right? Or like if you're home all day and then all of a sudden the stuff from that Hits when your partner comes home, right? And it causes a lot of emotional residue. The tends to linger, frankly. Without clear endings to each of your activities, your mind never feels done. And it's mentally exhausted. So this really matters.

Because when we have a buildup of stress like this, it leads to chronic overwhelm, it leads to anxiety, and I'll use the word burnout. Been there, done that. Without these little small resets throughout the day, the brain just basically stays in a state of constant tension all day long. Time kind of blurs together.

Days go by so quickly. [00:05:00] We're like heads on a stick and there's no room for presence or peace. And so I'm going to give you this super easy way to reset between all of the activities that you have going on so you can get more, feel more focused, calm, and like present. I created this uh, made up method. I created this method so that it was simple for you to integrate into your daily life.

Just like always. Not changing anything about the way we do business here. Okay? So I made it so that you can remember it. It's like clearing the whiteboard. It's like we're erasing and starting again. Let's clear and move on. It's a five step reset between your activities. It doesn't take long, but you do have to practice, okay?

So at first it'll feel like, okay, well this is taking me five minutes [00:06:00] or whatever. And then eventually you're going to like do it in two minutes. Okay, so it's C L E A R, clear. C is close the loop. You've got to give your brain closure on whatever it is you're doing. So think of all the different activities you do in the course of the day, right?

We'll just take one, leading work. So, one thing you can do to close the loop, right, is like shut down all the stuff. Turn off the lights, shut down your laptop, close all the browser tabs, like end the day, right? Tidy your space. Check the things off the list. I love that so much. It makes me so happy. And I do this funny thing where when I'm done working, when I leave my office.

This is a little bit embarrassing, actually. I'm like, bye, office. That is what I say. And I realize that that gives my brain closure. [00:07:00] Closing the loop signals to your brain that a task is done. Finito. Days over. Reducing mental clutter, right? And you're forming a little bit of a barrier there. A boundary preventing the stress from coming with you.

So you have to do these, all these steps in order to complete the loop. The next step is L, let it go. So you want to like shake off whatever tension or whatever, whatever. It doesn't matter if it's tension or it's a joy. You just want to reset your nervous system. So a good couple of ways to do this is like just shake your hands and then move it to your body and just shake and shake and shake.

Just for like 30 seconds, even 10, whatever, just try it and see if it feels good and listen to your body and do what it says, right? Take some deep breaths in whatever way you like to do that. This is something that, this is stuff that [00:08:00] I teach the people in my programs, right? Like all these very quick ways to just reset.

You can like throw an imaginary object over your shoulder, like let it go. Physically release, right? Buh bye! Or you can just step outside, get a quick, like, breath of fresh air. Because physically releasing tension, whether it's like take a little walk, whatever you're doing, it's going to help your nervous system shift gears.

So then the stress isn't building up. And then the next step is E. Right? Engage your senses. This is a huge one that most people just like don't think is important and don't do. But using sensory input to signal a transition is so beneficial. Huberman talked about this on his lab podcast. You know I'm always listening to that one.

So how do you engage your [00:09:00] senses? Well. So, one thing you can do is like wash your hands, right? I highly recommend that anyway. At the same time, you can splash a little cold water on your face. It's just like you want to engage the feel, right, look, um,

you want to, you want to engage the senses. So you want to feel things and look at things and smell things, right? To hear things. To taste things, sip a cup of tea, chew mint gum, change into a nice sweater, engage your senses and just get wrapped up in it. Oftentimes what I do is I'll light a candle. Or, actually, I've been using rose essential oil, which I'm loving right now.

For some reason, I'm just into it. Sensory shifts tell our brain that it's time for something new, and it makes transitions feel smoother, [00:10:00] less stressful, and more intentional. It just takes a hot second, seriously. And then you want to anchor the moment. This is the A. Ground yourself in the present moment.

So how do you do this? There's a million different ways. Come, do my, um, work with me and I'll show you. Come work with me and I'll show you how to do it. One way is to place your hand on your heart and take a deep breath. Just touch something that's got a texture, a rock, fabric, or wood. Something with some interesting texture.

And just like, get into it. Anchor in the present moment. Just stand still for a moment. Like, feel your feet on the ground. Feel your butt in the seat. Wiggle around, like feel yourself or like repeat a little phrase like I'm right here. I'm grounded. I'm right here. So grounding practices create a mental pause actually, and they help us really [00:11:00] arrive in the present moment instead of creating, you know, having that stress and bringing it from thing to thing and not really noticing, releasing or processing it, getting present really And then the last thing is are, and I'm going to call it reline, realign with intention.

So like set the tone for what's next. So there's so many ways to do this. You know, I love the word of the day or the word of the year or whatever. I tried to use a word for a period of time that just like feels helpful and intentional for me. Write down a one word intention and just use it. It's stuff like focus, patience, um, one year it was simplify, right?

Like realign after everything you do, set the tone for what is next for you. That's something I have to remind people. It's not for what other people need from [00:12:00] you, friend. It's actually what you need from yourself. So, another way you can do this is like, A lot of people just kind of picture themselves entering a new role, right?

Stand on the doorway, pause a little, and then step into this different role that you might have to play right now. Step into the meeting. Step into home. Just play the different role. You know, your perception. is huge in terms of the experience you're having. Right? So even just realigning with the intention of resetting and just taking a deep breath before starting the next thing is a great place to start.

Because being intentional about what's next, it really helps you show up engaged. Fully engaged. Rather than just like going through the motions which like, P. S., hint, hint, everybody can see you doing that. [00:13:00] We can see it. I know that I am seen when I'm doing that, and it doesn't feel good. So let's both try to engage.

It's hard, but this is the clear method, and it's going to save us both. C L E A R. Close the loop, right? This is how I do it. I, when I'm I'll just use my workday as an example and in between my um, sessions. So I have like, I do computer work and then sometimes I do sessions with people. So I reset, I use these ritual, this method.

So I'll tell you how I use the clear method in my life. So I, in my workday, I go between. Being on the computer and being with people. And I always, always have done transition work in between every single session or every single work, um, mode. Work mode. So, this is what I [00:14:00] do. C L E A R. I close the loop. I always check all the stuff off my list.

I love lists. I'm obsessed with lists. And I like to check things off. And then I turn off the lights. And I have, like, my mood lamp and my other little things that I kind of just touch and, and, um, make, engage with, make contact with. So that's how I engage my senses, actually. I will, um, kind of touch the different things that I have on my desk and I will tidy up.

I. I let it go by,

the ways that I use the clear method is that I always close all my tabs after I'm done. I move from, when I move from like computer work to session work, it's [00:15:00] important for me to reset actually. The way I do it is to shut everything down when I was working on the computer. And then I burn a little something, I engage my senses.

I love sage and palo santo. I also have been using rose essential oils. So that's really helpful. And then I just ground super simple. I take a couple of deep breaths, maybe five, and I feel my feet on the floor or my butt in the seat. And I really placed my attention on my shoulder and my neck and just relax a little bit.

And actually that's my intention word. It's just relax. I'm carrying a lot of tension in my chest from computer work. So I'm just trying to improve on that. And then I love closing the loop by checking the things off my list. That makes me feel so good. And just turning off my little Himalayan salt lamp is awesome.

Um, so I definitely use the clear method. I've kind of refined it over time and don't always do it in the order. [00:16:00] Um, so that one, it makes sense really for it being a word, but like you can modify it. So, hopefully today you learned how these little rituals can make such a huge difference. Instead of carrying stress from one activity to the next thing, you can use the new method, the clear method, and reset.

Create a fresh start whenever you need it. Just try one today, add a couple tomorrow. Like, go slow and just add one little thing at a time. Try one step today, maybe just a deep breath and close in your laptop with a little intention and see how it feels. Thank you so much for spending your time with me today.

I really appreciate you being here. New episodes are out all Fridays. Be sure to tune in. Until next time, take good care of yourself.[00:17:00]

These little rituals make a huge difference. Instead of carrying stress from one activity to the next thing, use this clear method and see if you can create a fresh start whenever you need it. Try one step at a time. Maybe just try a deep breath and close in your laptop. Make a little intention. Just see how it feels.

Move slowly. I hope this is helpful for you today. I'll see you next time.