Hello everyone, Happy Sunday!

I recently caught myself waiting—waiting for the weekend, waiting for a "better time," or even waiting for the New Year to start something I was excited about. Why do we wait for permission to enjoy life or make a positive change?

The truth is, there is no real "before" or "after." There is only The Moment.

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Our past exists as memory, our future as imagination, but where we actually live, and where real life happens, is now. The difference between those who succeed and those who just talk about it is what they choose to think, do, or believe in this current moment of time.

But how do you catch that elusive moment? How do you anchor yourself to the present when life is chaotic? It requires building a muscle—a conscious habit of checking in.

Your Anchor: Generating How You Want to Feel

The core of mastering "The Moment" is choosing how you want to show up in your current reality. You don't have to wake up energetic; you have to generate how you want to feel.

The key is linking your check-in to non-negotiable actions you already do every day. This creates an anchor, a trigger to pay attention.

Here are four simple moments you can immediately use to pause and check in:

1. The Morning Mindset Reset

The moment you consciously wake up is the best time to start changing your mind. Before you grab your phone or rush out of bed:

• Take a deep breath.

• Think of one thing that is going to be great today. If you can’t think of a thing, visualize and embody how your best self is going to be today.

2. The Food Check-In (Before the Bite)

Food is non-negotiable, making it a perfect anchor moment. This is essential for comfort eaters and stress eaters alike:

• Stop before you take a bite.

• Take a deep breath.

• Check in: On a scale of 1 to 5 (5 being highly stressed), how stressed are you?

• Now, you have the data to make a conscious choice: Is this decision going to take me up the Wellness Vortex or down the sickness vortex?

3. The Breath Anchor

This is the simplest, most immediate tool. The breath is always with you—free and accessible anytime, anywhere.

• Take a deep breath in.

• Check in with your stress level (1 to 5).

• Take two more deep breaths. (There’s a magic in threes!)

4. The Three-Second Start

Use the first 3 seconds of any new activity as your anchor. For example, the moment you step on the exercise ball or sit down at your desk:

• Stop.

• Take a breath.

• Check in.

• Now you've created The Moment to Choose. Do I focus on the task, or do I check my phone? Choose the action that takes you up the Wellness Vortex.

Your Moment is Your Choice

Every single Moment offers you a chance to choose the direction of your energy—up the Wellness Vortex or down the path of depletion. This week, start practicing these anchors to bring intentionality to your day. If you're ready to move beyond just anchoring to building a full, foundational system, I invite you to explore the long-term solution through the Master Your Wellness program or a private conversation with me.

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