Before starting this week's blog, and to add some brightness to the occasion, I would like to recommend a song that I have been enjoying lately. This week, I am uncertain if the link provided below is functioning correctly. The song for this week is "Who Will Light Your Path" by Chris Eckman. I hope you like it.
This week's focus is on the second most crucial aspect of the foundations in Plan-Be. For newcomers, the Plan-Be foundations are key steps to align our energy, mood, and mental state, setting us on the path towards a fulfilling life of personal mastery, self-improvement, and ultimately, career and business growth.
Life today can feel like we’re living at full speed, always racing to keep up. With technology, social media, work emails, and endless to-do lists, it’s no surprise that so many of us feel stretched thin. We’ve gained unprecedented access to information and opportunity, but the pace comes with unique pressures. This constant flow of input can leave us feeling exhausted, stressed, and even paralyzed at times—like we’re just one step behind or struggling to catch up.
At Plan Be, my goal is to help you take a step back, slow down your mind, and develop resilience to navigate this modern world with a sense of calm and control. The Plan Be methodology is built on foundational practices for both physical and mental well-being, designed to strengthen you against life’s pressures. Today, I’ll be sharing two foundational practices in this journey: movement as a mood booster and a positive self-talk method called ROAR, which I use to ground my own mental health.
The Challenge of Modern Life
Let’s take a moment to recognize why the world feels so fast-paced and overwhelming. We’re living in an era where information flows around the clock. Social media, email notifications, constant connectivity—it’s a cycle that can easily make us feel like we’re never “done” with anything. Our brains are on high alert most of the day, processing information at a speed that would’ve been unimaginable just a few decades ago.
Research even shows that the average adult today makes more daily decisions and processes more information than people did in the past. This constant cognitive workload is called “decision fatigue,” and it can drain us, leading to stress, anxiety, and even depression.
But here’s the good news: while we might not be able to slow down the world, we can learn to navigate it in a way that feels more balanced, less reactive, and more in line with who we want to be. This is where the Plan Be approach comes in, with tools that help us connect to ourselves, manage our energy, and stay proactive.
Foundation One: Movement as a Quick and Simple Mood Booster
One of the easiest ways to counter stress and boost your mood is movement. This could be anything—stretching, a few jumping jacks, or even a brisk walk. In Plan Be, I often recommend starting with something as small as a 2-minute activity. If you can keep it going for seven minutes, that’s even better! Why? Because movement, especially quick bursts of physical activity, releases endorphins and other hormones that naturally elevate our mood.
There’s science behind why this works. Exercise increases the production of dopamine, serotonin, and norepinephrine—neurotransmitters that help regulate our mood and alleviate stress. High-intensity interval training, even for short periods, has been shown to have a powerful effect on both physical and mental well-being. And the beauty of it is, you don’t need a gym, fancy equipment, or a set of workout clothes. You just need to start moving.
Here’s my tip: try not to overthink it. If you’re still in your pyjamas, no problem. A few push-ups, a set of jumping jacks, or some stretches will do. The point is to get your heart rate up just a bit, and in those few minutes, you’ll feel a natural mood lift. It’s an easy, accessible way to start your day feeling energized.
Foundation Two: ROAR – The Power of Self-Positive Talk
Once we’ve got movement working in our favour, let’s talk about mental resilience. The second foundational element in Plan Be is something I call ROAR: a self-positive talk practice inspired by cognitive behavioural therapy (CBT). ROAR is a technique that helps us take charge of our thoughts and reactions to challenges or adversity.
Cognitive behavioural therapy focuses on identifying and reframing negative thought patterns and replacing them with positive, constructive ones. ROAR does exactly this in four steps:
Reflect
Observe
Analyze
React
By practising these steps regularly, you can train your mind to create healthier responses to daily stress and adversity.
Step 1: Reflect
At the end of the day—or the following morning—take a few moments to reflect on the events that impacted you. What made you feel happy or positive? What felt difficult or stressful? This isn’t about judging yourself; it’s just about noticing what influenced your day. Did you receive any news that threw you off? Did a colleague’s comment affect your mood? Start by simply acknowledging these influences.
Step 2: Observe
Now, look at your own behaviour. How did you respond to these situations? Were you calm, irritated, or anxious? Observing your own reactions allows you to understand your natural tendencies. Are you quick to jump to conclusions, or do you have a habit of overthinking? Noticing your own patterns can be surprisingly insightful, helping you identify where you can make adjustments to feel better.
Step 3: Analyze
This is where you start rewriting the story. For any challenging events, ask yourself what other possible explanations there could be. Often, our first interpretation of a situation leans toward the negative or the worst-case scenario. But life isn’t always so black and white—there are usually many possible reasons for someone’s actions or reactions. Take the example of waiting for a response from a friend or colleague. Instead of assuming they’re upset or ignoring you, consider other reasons: maybe they’re busy, or they didn’t see your message.
Step 4: React
In this final step, think about how you’d like to respond differently next time. What proactive, positive steps could you take? During this reflection, you might find some clear actions or insights that you want to implement in the future. Maybe you decide to set a boundary, approach someone with kindness, or simply remind yourself to be more patient.
Practical Example: Using ROAR in Daily Life
Imagine you asked your boss a question via email, and after a week, they haven’t responded. The natural response might be to worry—“Did I do something wrong?” “Are they unhappy with me?” But let’s apply ROAR here. Reflect on how this lack of response affected your mood. Observe how you reacted—did you feel anxious or disappointed? Then, analyze the possible reasons for their silence. They could be busy, out of the office, or dealing with personal matters.
In this final step, you react by thinking of what you can do proactively. Perhaps you could send a friendly follow-up or even let go of the worry, understanding that their silence likely has nothing to do with you. Over time, this exercise builds resilience, helping you meet challenges with a clearer, calmer mind.
Your Turn
Practical Exercise for Practicing ROAR
To start implementing ROAR, try this exercise at the end of each day. Set aside a few quiet moments and go through the steps.
Reflect: Identify a moment from the day that impacted you.
Observe: Note how you responded to that moment.
Analyze: Think about alternative responses or explanations.
React: Decide how you’d like to respond differently next time if needed.
Repeat this regularly, and you’ll find yourself developing a calmer, more resilient outlook. I personally like to record my reflections as voice notes on my phone—it helps me capture the emotion of the moment and review it later. The more you practice, the easier it gets to cultivate positive responses in everyday situations.
The Impact of ROAR and Movement on Your Daily Life
Together, movement and ROAR are powerful tools. Movement boosts your physical and mental energy, while ROAR empowers you to stay balanced, even in difficult situations. These practices allow you to take control of your own well-being, regardless of the chaos around you. You can’t always control your environment, but with these tools, you can control how you respond.
The mind is a powerful thing—it can either be our biggest challenge or our strongest ally. Practicing ROAR and regular movement helps train the mind to work with us, not against us.
Community Update
Updates on Plan Be: What’s Coming Next
Before wrapping up, I’d love to share a few updates! First, the Plan-Be: A Life Coach's Journal podcast is now available on Apple, Google, Spotify, and Amazon. If you enjoy listening, you can now tune in on your preferred platform. I’m also preparing some training videos for YouTube, which will be available in a few months.
On Instagram, I’m excited to start posting regularly from next week. It’s been a journey figuring out the balance between content, work, and life, but I’m committed to sharing valuable, actionable insights. These posts will focus on productivity, well-being, and, of course, ways to feel more content and grounded in this fast-paced world.
Hopefully you find this channel interesting and the daily lessons and energy boost will help you to stay tune in with your power and passion.
Weekly Inspiration Corner: Finding Balance in a Fast-Moving World
In a world that feels like it’s always moving at double speed, taking a moment to breathe, reflect, and center ourselves can make all the difference. Here are a few words to inspire resilience, encourage calm, and remind us that true strength comes from within.
“You can’t stop the waves, but you can learn to surf.” – Jon Kabat-Zinn
In life, there will always be things we can’t control, but we have the power to navigate them with grace. It’s all about finding our balance, even when the waves feel overwhelming.
“Our life is what our thoughts make it.” – Marcus Aurelius
With every thought, we shape our experiences. When we choose to see challenges as opportunities and approach setbacks with curiosity, our life begins to reflect that positive energy.
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
Amid all of life’s noise, our inner resilience is the strongest force we have. By grounding ourselves and building mental strength, we can face anything with a sense of calm and confidence.
“Happiness is not a matter of intensity but of balance, order, rhythm, and harmony.” – Thomas Merton
It’s tempting to think that happiness comes from achieving more, but true contentment often lies in creating harmony in our daily lives, learning to pause, breathe, and appreciate the small moments.
“The mind is everything. What you think, you become.” – Buddha
Each day, we have a choice in how we think, react, and feel. By nurturing a positive, empowered mindset, we create a path toward a more fulfilling, balanced life.
This week, let’s embrace the journey of growth and resilience. Small steps forward can make a world of difference, and each day brings a new opportunity to build a life of balance and inner peace.
Final Thoughts
In this fast-moving world, remember that small, intentional actions matter. Simple steps like a quick workout or a few minutes of self-reflection can help us reclaim a sense of control and peace. At Plan Be, we’re on this journey together, focusing on not just productivity, but a fulfilling and meaningful life. Life may be moving quickly, but with the right tools, we can choose how we respond and create a balanced, empowered life.
Thanks for reading, and as always, feel free to share your own reflections and experiences. Let’s keep building a journey of growth, one small step at a time.
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