hello cadre, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning, good morning Good morning, you guys.
That is an opening for my kids summer program. So good morning. Good morning. I'm glad to see you, Ryder. Come on in. Come on in. Hello. Good morning. I am pleased to be with you. I hope you guys are well. Happy Wednesday. Happy Wednesday. This is a great day and I'm happy to share this day with you. I really am. I'm happy to share this day with you. And I'm here with you. I have a new drink. It's not mine. I'm not going to make it, but it's purple. Purple cabbage, grapes, apples, and lemons. I'm trying to continue to consume healthy things, and so I just want to share that.
I hope you guys are drinking some good water, staying hydrated, and taking care of yourself today. I am excited to be with you. What is new? Tell me about your week. Tell me about your week. When it's been a high, but it's been a low. What are you surprised of? What are you proud of? Yeah. Tell me. What's on your mind today? And I'll tell you what's on mine's. Mm-hmm. Yes. So listen. Hello, Rachel. Glad to see you on. Good morning. Good morning. Thank you. I appreciate that. I'll tell you my secrets later.
I'm playing, but thank you. I appreciate it. Hey, we've been talking about here on this channel, it's been a slow week. We need those. We need those, for sure. I have to intentionally schedule slow weeks. Do you have to do that? Or does it just naturally happens? I'm curious. You're funny. Yeah. Do you, this slow weeks happen naturally, or do you have to plan for them? I'm curious. Okay, so I've been talking about multiple things, accountability, friendships, it's always slow. Okay. That's beautiful.
Okay. That is beautiful. I hope you enjoy the slow moments and the peaks and the valleys, you know, you just kind of learn to enjoy all facets of life, so I, you have no life. So that's okay. What do you want to life? Because we can give you a life, listen, we can give you a life. That means we got to tap into something that has been dormanted, that has been stuck, that has not been unlocked or released. All right. There's so much more to you. Mm-hmm. I highly encourage you to check out here on the cadre app.
They have group therapy or group coaching, not group therapy, group coaching, and there are some amazing coaches that's available that can help pool, that untapped dimension of you out, because that's all it is, complacency. And so we have to pull that out and build connection and build a community. It is cultivated. So I really want to know what kind of life do you dream of? What do you hope to have? What do you hope to experience in your life? I'm curious, because you know you can have whatever you say.
I do believe that you have whatever you say. You literally create the world that you desire. So I'm curious, what kind of life do you wish to have? And let's go after it. Mm-hmm. Let's go after it. And sometimes we need a little help. We need a coach. We need a friend. We need someone that can push us. Sometimes we need a counselor. Mm-hmm. Absolutely. And sometimes we just need someone to walk alongside us, to hold us accountable , to encourage us and motivate us, to inspire us, and to come up with a really good plan that works for you.
And so I highly encourage you to tap into the coaching options. If you go on the side of the link, they have a, it says connect, or coach, or counselor, or something to that degree. Click on that and schedule an appointment. Okay? I hope this helps. And when you do it, let me know. Come back to the next session on Wednesday at 11, and let me know when you do it, okay? Yeah. I can't wait for your transformation. And that's what we're going to talk about. We're talking about accountability. I'm still on this track of accountability.
And one of the kind of abilities that I was thinking about, it's just creating micro promises to ourselves. Sometimes when we break a promise or vow to ourselves, we don't trust ourselves to follow through on the big things. Give you an example, I have a goal of drinking four to five bottles of water a day. Well, of a couple of days, I don't get four to five bottles in because I started drinking soda. I started drinking tea and lemonade and all kind of stuff, not water. And so it's unconscious, but I broke a promise.
So myself, and if I do that too many times, it creates distrust within me. And that impacts accountability. That impacts my follow through, that impacts my integrity to myself. And so I was thinking about, okay, what can I do? What can other people do to build self trust so they can follow through on their goals? So for instance, Rachel Redner, whoever is on with us tonight today, a way to build self trust is to practice micro promises and a micro promise instead of committing for me to four to five bottles of water, a micro promise is I'm going to drink a bottle of water and I do that and I celebrate and then I do it again.
Can you see that? It's a tiny promise. And if I complete that tiny task and I get the reward, I celebrate myself, I crush the water bottle and I thought, you know, I recycle it or whatever. And then I pick up another bottle that's building trust within myself. Can you see that? I give you another example. My daughter, I share stories about her all the time. She plays softball and her schedule is intense. She goes to school after school. She has a game of practice after game of practice. Her dad still takes her out to go throw practice pitches where she got home late.
Let's just say she got home like nine o'clock from eight o'clock this that morning to nine o'clock and night is how long she been away from the house. So she was tired. She ate. She was laying in bed and she's, you know, she's like, I'm so tired. I'm like, I know she's got one more problem to answer. I said, Hey, well, how about you just like, just go to sleep and wake up in the morning and do it? You know what she said? No, I'm a, I'm a finish. It's one, it's one problem right now and she said, can you help me?
I said, of course. So she read to me the question and we answered it together. She was like, who I'm done, I can go to sleep now. Rachel, my daughter blessed me. She taught me something. She was determined. She was determined not to procrastinate, not to put something off, not to use sleep as an excuse, not to use that she was going the whole day as to, as to reason why she couldn't complete her task. No. She said, I'm going to get this done. That's what she said. And she, yeah, she did something to my heart and to my mind.
Once we decide, we can shift and she got it done. And so now when I see her, I'm going to get it done. If you can get it done, I can get it done, you know? And so it's the same thing with accountability, personal accountability starts with self. And we can build that accountability. She built accountability by staying true, like I'm going to get my homework done. Tonight, I'm going to house sleep here, I am going to get it done. And that motivated me. And that's her personal trust. Courtney, her name is Courtney, she developed self trust by sticking true to her plan.
And the more we do that, and the more we give ourselves grace and we stop judging or condoning ourselves, the more that, you know, we continue not to shame or blame ourselves if we do make a mistake or a mishap or miss them or in the more grace we give ourselves, the more we're more likely to finish stronger. And so I just want to encourage you today to think of a micro promise, something small, like where you know you can get it done, right? Where you know it's achievable, because we want to set our lives up for success .
And Rachel, just like you set yourself up to be successful today and to come in and converse with me. And I appreciate your transparency. The more you do that, your buildings trust within self. And when you follow through with getting a coach here on cadre, that's another win. When you come back and talk to me on next Wednesday, that's another win. You're building trust, you're building trust with me and you're building trust with yourself. And so micro promises, just a tiny task, rather it's simply writing out your schedule so you know what to do, or it could be something simple like taking a shower for the day.
It could be, I'm going to eat lunch today. It could be, hey, I'm going to call and check on my parent or follow up with a friend. A micro promise can be, I'm going to spend five minutes with self journaling, like journaling in self reflecting, it could be, I'm going to take 10 minutes to meditate. It could simply be, I'm going to go outside and stand in the sun for five minutes so I can get vitamin D, because that's going to make me feel good. Tiny things will cultivate an amazing, amazing life.
So picture this, picture this, picture 30 days from now, imagine this, 30 days from now, you've been practicing tiny promises each day. Can you imagine the confidence, the trust, the willpower, the motivation, the determination, the focus that you will have if you do tiny promises, if you commit to tiny promises each day, it could be simple like you say, Rachel, I'm just going to drink this water before I drink a diet Pepsi or a diet Dr. Pepper. And that way you get your water in, it could be simple things I think can be if then it could be the if and then or if and when like if I drink a bottle water, then I can drink a soda.
If I go outside and send it from the sun, then I can watch my favorite TV shows . If I do five minutes on a treadmill, then I can, you know, play the video game. I'm just giving you examples. If I finish my project for work by 5pm today, then I can go spend extra time outdoors with my dog, my kids or my neighbor, tiny promises, micro promises. So set yourself up for success. So Rachel, anyone else that comes on, I want you to put in a chat that micro promise, something small, and something achievable that you can do today without judgment, without blame or ridicule, or even like heavy emotions.
We don't need to be emotional about this. This is something that we just have to get done. Looking for a job is something that we have to do. Creating a company is something that we might have to do. It's not emotional. It's not entangled our emotions in truth. And the truth is you were born to win. It's not emotional. It's a fact. Okay. That's a tiny, that's a micro promise. You can do that. Step outside. You out the house. Come on. It's tiny. And when you do it, track it. When you do it, track it.
Put it on a piece of paper or a journal or an opad or something, it could be a piece of mail. Okay. On the back of a piece of mail and write, goal, did I do it? Yes or no? And then if you have any notes, you can write it out. Okay. So do it. Right? You go do it right now. Literally go outside. Just right now. And you can say I did it and then you know what you would do next. Okay. I know. And then once you do that, then do that again tomorrow. Yeah. And then repeat. And before you know it, in 30 days, you've found yourself built consistency.
Are you with me? Okay. So write your do, do us a favor. You come back next week. You got to tell me what you did today. You can go somewhere. You can go to the gas station. You can go to the library. You can go to the neighbor house. Okay. You can go to the park. If you live near a park, you can go to the store and just walk around. Target is one of my favorite stores in the Dollar Tree. I like walking around and see what they got. You can do that. All right. All right. All right. High five Rachel.
I'm so happy you joined me today as we just sit back and process accountability . Personal accountability in ways that we can build self trust. And that is being consistent with our tiny task and checking us and tracking it so we can see that we did it. And then we get that intrinsic reward. m. because I have a love for us to try again and write you. I want to hear your follow through. I want to hear how you taking some mighty, mighty, many steps this week. So you can build that self trust. All right.
Take care. God bless you and I will see you next time.
