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Category: Change Tips

My story with behavior change…

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BOOKMARK THIS 📚📚 In the spirit of being alm

BOOKMARK THIS 📚📚

In the spirit of being almost through year, thinking in quarters, public accountability, and pushing myself to evolve... I present to you...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The frequency project. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is not a program that costs money. Instead, it’s a personal experiment I’ve chosen to commit to for the next 90 days to surface, navigate, learn about, and work through my own struggles with health behavior consistency. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And because my behavior change PhD brain knows that public accountability is really helpful for me, I’m sharing it with you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ve chosen four qualities I think my ideal future self has that I want to embody (in order to become that self). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And I’ve chosen four daily habits (my criteria is “so basic I would do them on Christmas”) that I want to FULLY commit to daily for 4th quarter. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Each day, I’m going to rate how much I feel like I embodied those four qualities on a scale of 1-10. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And each day, I’m going to record whether or not I completed the four behaviors. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is not 75 hard. If I miss one day, no biggie. I pick back up the next day. I’m aiming to do these behaviors as FREQUENTLY as possible.
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In fact, my #1 goal is to rate & record those things for the next 90 days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We use this “core four” framework with our private clients, and we’ve developed a “future self mapping” process that links our goals to our WHY & links our future qualities to our daily habits now. (You can go through it for free via the link in my bio).
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I’ve seen this process work - in myself and in our clients.

If you want to follow along, I posted information today in my stories on exactly how to do that.

Are you in?? Give me a “yes” in the comment section!

LET'S DO THIS AGAIN, SHALL WE?

In July of this year, I started a round of the "Frequency Project."

I'll be doing a bonus episode of the podcast next week that gives a FULL breakdown of my results - what happened, the frequency of each behavior, stumbles & successes, and what I learned.

And now it's time for another round - perhaps the most IMPORTANT round of the year - and here's why.

1. The frequency project encourages us to focus on the TINY behaviors that make a big difference in our self-care, mental health, and decision-making. There is NO time that is more necessary than the holiday season.

2. My brain LOVES to gravitate into the the "give up and start next year" mentality during this time of year - this will help me anchor myself in TODAY, finish strong, and enter next year on the right foot.

I'm SO excited to start this next round. I have TONS of cool stuff planned to help us ALL create community around this project - a chat space for Change Academy members, a FREE daily email you can subscribe to in order to get daily tips, tricks, and (let's be honest) a reminder that you're doing the project (LOL), and more.

I also need to evaluate and think critically about my OWN core four - what I want to change, what I want to focus on, etc.

I'll be "mapping" my future self again this weekend - which is the EXACT process we use with our Alliance clients, and the EXACT process we guide YOU through in our free Future Self Mapping mini-course.

(Check out the link in my bio to get that freebie -- the link to get the daily emails is INSIDE of that mini-course).

SOOOO... are you with me? Are you in?

COMMENT BELOW IF YOU ARE! We have this weekend to think & plan, and then we are READY TO ROLL on Monday.

Regardless of what it “should” or “shouldn’t” be… it is.

When we tell ourselves it “should” be easy, we spend time thinking about that. We might have feelings about that. ALL of those thoughts and feelings are NOT going to help us get the thing done.

But when we simply admit and accept that “this thing is hard right now” - we can start to ask curious questions.

Why does this feel hard?
What could I do to take a first step?
Could I break it down?
Do I need to ask for help?

And that’s where a solution path starts. ❤️

so you're a biz owner who wants to be intentional.

so you're a biz owner who wants to be intentional.⁠
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You want to schedule your week, and follow that plan. You want a larger vision of what you're working towards. You want to GROW your business. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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If that's you, here's a reminder... the intentional business owner is planning 2023, right now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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"But Karin, that's so far away!!"⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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Okay, it's actually not though. Let's say you have big goals for 2023. You're finally going to take the leap. You're going to grind & build & thrive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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Let's say it starts with that program idea you've had forever, and you want to launch that program in January of 2023. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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Y'all, a friendly reminder... SHIT TAKES TIME. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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The non-intentional business owner will wait until December. She'll get hit with New Years articles on Dec 1st, and in a PANIC, violate all her work/life boundaries to slap together a program so she can launch it in January like she wants. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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The intentional business owner? She starts in September. She creates a comprehensive, step-by-step plan for all the content in the new offer that is centered around her learner. She chips away at it, week by week, doing 30 minutes or 1 hour, focusing on what matters, creating POWERFUL content because for once, she isn't BEHIND. By mid-December, the program is done. Launch plan is written. She takes a holiday, hangs with her family, knowing that everything is DONE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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If you want to launch an amazing program or course in Q1 of 2023, you need to embody your future intentional CEO self... now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
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Join me in Six Hour Syllabus. You'll create that strategic, intentional plan. You'll know EACH piece you need to create. You'll be able to work slowly & steadily, without overwhelm, on that offer the next few months. (Link in bio ❤️)
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And in January, you'll be set up for success.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
And the magic will begin.

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