Rolando opens the stream from a favorite coffee shop, shares his mood and notes how good sleep shaped his day. This short intro sets the vibe and readies viewers for the topic to come.
Rolando opens the stream from a favorite coffee shop, shares his mood and notes how good sleep shaped his day. This short intro sets the vibe and readies viewers for the topic to come.
The host names the session's focus on check-ins, explains his usual weekly self-rating practice, and invites the audience to drop a number from one to ten. He frames the exercise as a simple way to notice how you're feeling.
Rolando describes the many roles people play and how constantly supporting others can lead to losing sight of your own needs. He explains that checking in keeps your foundation steady and improves how you operate.
The host introduces a practical five- to fifteen-minute check-in—borrowing an idea from a show about scheduling time to process feelings—and encourages making it a regular mini mental spa. He explains when to use it depending on your self-rating.
Rolando walks through tangible steps: daily ratings, drilling into energy, sleep, and anxiety, and deciding what lifts a score from a six to a seven. He warns about compounded stress and fatigue from unprocessed issues and challenges viewers to try the rating practice for several days.
In closing he drills the word 'check-ins' into listeners' minds and leaves a short, upbeat send-off encouraging viewers to prioritize a quick self-check each day.
Cadre fam, Cadre fam, what's up? Good morning, good morning. We'll give it a few minutes for people to roll in here. It is Tuesday. I am Rolando Rose 612 on social media and roll if you see me out in the wild. I am coming to you guys today live from Relish over Northeast, which one is my favorite coffee shop. Absolutely love it. I like it because It's right close to downtown. It has the full bar, coffee bar, actual bar, restaurant, the whole nine. So it's good vibes, good energy all day. But welcome, good morning.
We'll give it some time for a couple of people to roll in. Excited today just to share a little bit some things that have been on my mind lately. Don't have a lot of music playing today. Usually I come in with some music, but not today. But today I am having a good day. I got some pretty good sleep last night and it's crazy the power of sleep and how much that affects my day, my mood and everything else and sets that tone. But anyways, we'll get right to it. So today I wanted to talk about check-ins.
Every week I typically do a check-in right when I start the live stream. So today I would say I'm at about a seven and a half. And that was waking up out of bed. So seven and a half, just opening my eyes is really good. To get me to an eight, I think I just need some food. I think I just need some food. But I do those check-ins 'cause it's good to identify where we're at and just do an overall check-in with yourself to identify, hey, how am I feeling? What's my thought process like? What's my mindset?
And I usually do that every week, but I wanted to dive into it a little bit deeper today of what that means. If you're listening now, I challenge you before we get going is to drop a number in the chat from one through 10, 10 being best day ever, basically won the lottery, right? And one being, you know, like I'm questioning, you know, what the day's gonna look like, day sucks, should have stayed in bed, you know, all the things. One being the worst, 10 being the best, where are you at today? Drop it in the chat if you're feeling it, if not, just take a mental calculation of that number, right?
So one of the things I've noticed is we check a lot of things in life. We wake up, we check our phones, we check our bank accounts, we check the weather even, but we forget to check in on ourselves. A lot of us are super busy. We wear so many different hats. We're brothers, we're sisters, moms, dads, business owners, coaches, trainers, all these things require us to juggle so many things, wear so many hats and are checking in on so many different people. And I think it gets lost in the sauce and sometimes we forget to just check in on ourselves.
Not that we don't devalue or we're neglecting ourselves fully. We just get so busy and a lot of us, I don't know if you're like me out there, where it's like, I'm the strong one. I'm the one that people go to. I'm the one when there's a funeral, they call me to come speak. If someone needs coaching tips, they come to me. Addiction, recovery, mental health, I'm that go-to guy. And it's a lot of checking-ins. And if I don't check in on myself, I start to wander off and don't have as stable as a foundation to stand on.
Yet, I still operate. And I'm still pretty efficient. I can do things good, but when I check in on myself and address where I'm at and fix anything that needs to be fixed or take self-care time that needs to be taken, I operate great, in a great perspective. And it's not a dramatic check-in, like I have to do a full audit of my life, right? It's like, hey, we've been going through a season of tough times, whether it's the political, social, relationship, Life has a way of providing us with a buffet of options of things to go through, right?
But we go through so many things, it seems like there's just compounded problem, compounded, more and more on top. And if we don't check in with ourselves, we keep enduring all these tough times in life, all these things we're going through. And it seems like we kind of just start slowly drifting away from being that person that shows up in that, the greatest way we can. And I challenge you, Just do a simple check-in, even if it's taken. So I think I shared last week a little bit about this, that 15 minute check-in.
It's like, if I'm going through something heavy, I take 15 minutes to navigate my feelings and emotions. I do a check-in and sometimes it's like, you know what? I think this day is rough. I'm gonna take that 15 minute time out for myself earlier on in the day rather than in the evening. Sometimes I actually... Usually I learn things from a book or a podcast, but I was watching this show, and I'm not gonna lie, it was like a teenager, she was like a 17-year-old girl, and her dad walked by her room, and she was screaming into a pillow, like full-blown screaming into a pillow, and he was just watching, and then all of a sudden a timer went off, and she stopped, wiped her tears, put the pillow off, and her dad was like, she noticed her dad sitting there, and her dad was like, what's going on?
She was like, I scheduled 15 minutes to mourn and cry. And I was like, that's deep. I was like, I'm doing that, right? And I took that idea and I made it my own, right? So I'll give credit where credit's due. Not everything comes from a psychology book or a podcast, but I took that idea and I processed it. I'm like, okay, 15 minutes. I can make 15 minutes happen in my day, take it out of my day to be there for myself almost throughout the day and whenever, right? If I can scroll on my phone for hours, I can take 15 minutes for myself.
So I started scheduling 15 minutes for myself and giving myself what I need, almost like a little mini spa, mental spa vacation for myself. If I do a check-in and I'm like, hey, I'm at a six and under, maybe I should take that 15 minutes and do it earlier on in the day. If I'm at a seven, eight, it's like, oh, we're coasting the day. Like that 15 minutes of me time, you know what, I'm gonna take it later on the day 'cause like we're big chilling right now, we're big chilling right now. My reason in saying that is we all need a check in.
We check in on so many people. So remember, it doesn't have to be dramatic. It doesn't have to be a full blown therapy or audit, but it's just a, hey, how are you doing right now? Even if you have to look in the mirror and talk to yourself, it's like, hey, how are you doing? How is life? Where are you struggling? Are there any blindsides? And just keep it real with ourselves. It's hard. It's hard to ignore the things that we, that are for us sometimes. And we, especially when we show up for other people.
So my challenge to you this week is to pick that number of where we're at, one through 10. I do that daily. So I challenge you try for a few days, see how it works for you and identify where we at for the day. If we're at a six, okay, what would it take to get to a seven? If we're at a seven, what would it take to get to an eight? Or for my threshold, for self, a deeper dive in self is like a six. If I'm at a six, it's like, okay, what's going on that's preventing me from being at a seven? What do I need to address?
Sometimes I could be in a good mood, but I still have this lingering six energy. And it's usually because there's something going on that I haven't dealt with or I haven't given the time to the appropriate time. And when I do this, it gives me a chance to process, think a little bit slower, think a little bit more intentionally and really hyper focus on myself. And really just get a chance to look at myself holistically and not just what's in front of me, what do I have to do today? It's okay, I wanna put me first, even if it's for 15 minutes.
'Cause when I don't do that, the stress, it builds quietly, the compounded stress. And that stress, if it's left long enough, it'll turn into resentment and there's grief or issues that sit there and they're unprocessed And it's like a container of gas sitting there and any spark could set it off. And it's tiring. I get fatigued. It leaks out in ways that I don't want to. It leaks out in the ways that are usually the most fun. So when I'm super fatigued and drowned out and I have things that are unaddressed, when I go and show up to the things that I planned already on top of a busy schedule to go have fun, guess who's coming with me?
Fatigue, tiredness, unprocessed issues, stresses, things that I should have dealt with. It's always when I'm planning my fun time, right? It never shows up when I'm at work or, you know, my other side gigs. It's always when I have scheduled fun, it's like, all right, yeah, you thought this would be fun time. So my challenge to you this week is to rate yourself, even if it's holistically, if it's your energy levels, if it's your attention, your anxiety, I break down into, I have one overall and then I get into the weeds and I'm like, all right, where's my energy at today?
Where's my sleep? It gets messy, I'm not gonna lie. But my challenge to you to keep it simple is to check in with yourself. Daily and take 15 minutes to do a deep dive on yourself. A 15 minute deep dive. I know you can afford 15 minutes. I know. We all have 24 hours in a day, 15 minutes, goes by pretty quick. Even if it's in the car, just turn that radio off, turn the dial all the way down, 15 minutes of just you and that next level of freedom, 'cause you deserve it. So that is what I got for you.
I kind of just wanted to share my check-ins because I do check-ins often and I'm like, you know what? Let's just go a little bit deeper. So check-ins today, I want the word check-ins to be lodged in your brain check-ins check-ins check-ins so you're gonna be like I didn't hear anything Rose said earlier he said something about check-ins mission accomplished that's what I want all right other than that have a good day it's Tuesday it's gonna be a great day it's gonna be a better day because you're him have a good one cheers
