Motivation and the Trick of “I’m Just Gonna…"
I’m just gonna lace up my sneakers.
I’m just gonna roll out the yoga mat.
I’m just gonna write an outline of the article.
I’m just gonna close my eyes and breathe.
Do you see what's happening here?
It's a trick of motivation, and an awfully effective one.
We take the tiniest step toward a goal, like lacing up our sneakers when the goal is to run a 5k Turkey Trot race at Thanksgiving, or closing our eyes and watching our breath for 30 seconds when the goal is to "start meditating."
They're big goals, but little steps.
So we take the little steps that are doable and non-threatening. They don't seem like a big deal - "I can lace up my sneakers, of course I can" and "I can set a 30-second timer on my phone and close my eyes, no problem."
That's the trick, though: Our bodies and our psyches register even little-step wins as WINS.
WINS.
Wins are energy, and maybe even the whisper of momentum in a positive direction.
It's that momentum that's going to evolve into motivation with each little step. The little step of lacing up our sneakers leads to another little step of opening the door to the outside, which leads to another little step into the fresh air. Feeling the fresh air on our skin leads to the next little step of a big inhale, which leads to the next little step of stretching our hands above our heads, then the stretch is to one side, then to another, then down toward the ground.
You can see where this is going.
When it comes to motivation, it's the little steps that matter. One little step at a time. It might be inchworm-scale progress, but the point is that it's consistent inchworm-scale progress.
What little, inchworm-scale steps are you gonna take today toward a big goal? What similar steps are you gonna set yourself up to take tomorrow?
I'm just gonna encourage you.
I'm just gonna suggest.
I'm just gonna be here, rooting you on.
One little, inchworm step at a time.
Namaste,
Cathy
What We're Reading:
Here's what has piqued our interest this week in the world of wine and mindfulness.
Everything You Need To Know About Addiction - McLean Hospital
Addiction exerts powerful influence on the brain. But there is hope. Learn the truth about drug and alcohol misuse and ways to successfully treat it.
What We really Need to Sleep Better – Max Strom.com
Meditation and breathwork teacher, Max Strom, shares how, if we want to look at our sleep and how to sleep better, we actually need to look at the challenges of our time.
"Girly Drinks" is the first comprehensive feminist history of drinking – CNN.com
Women have been overlooked in the history of alcohol. This author set out to change that.
Why You’re So Distracted — Ten Percent Happier
Do I have your attention right now? I hope so, but even if I do, I won’t keep it for very long. As you read this newsletter, chances are that you’ll miss up to half of what I say. And on top of that, you’ll finish reading it, convinced that you didn’t miss a thing.
The Toxic Effects of Branding Your Workplace a “Family” - Harvard Business Review
There are other ways to promote a healthy, supportive culture.
Meet the Community!
Here we meet some of the people that make our community so dynamic.
Kate Laurie, Winemaker and Co-Owner, Deviation Road, Adelaide Hills (South Australia, AUS)
Years in the Industry:
Around 23 years if we include the years working as a teenager helping to establish my parents’ vineyard in Manjimup, in Southern Western Australia. I left Australia in 1995 to study Viticulture/Oenology at Lycee Viticole d'Avize in Champagne and returned to join my parents’ winery, Stone Bridge Estate, in 1998 at age 22. I relocated to the Adelaide Hills in South Australia in 2001 to join my now husband, Hamish Laurie, and help build our own winery and cellar door called Deviation Road. Here we focus on making high-quality sparkling wines from the Adelaide Hills region.
In the early days of building Deviation Road I finished a Bachelor of Medical Science, working at Flinders Medical Centre studying genetic links to eye disease. I have also been judging at wine shows for 8 years, which is always such a fabulous experience, and a time to connect with other winemakers and trade.
Above all, we are very fortunate that the winery has grown into a sustainable family business, and we enjoy living on the vineyard with our three teenage daughters.
My Top Three Challenges to Wellness
1. Drinking and Type 1 Diabetes
Around 12 years ago, during my third pregnancy, I was diagnosed with Type-1 diabetes which has added an additional layer to managing my health. People with Type 1 spend a significant amount of every day regulating insulin either by a pump or injections to match the food they eat, exercise they are doing and stress they are under. There are immediate dangers if my sugars fall too low due to too much insulin on board, and in dire circumstances I could even go into a coma.
Managing alcohol is a common conversation and one that fortunately is being discussed more openly these days. Sometimes it is just impossible to not drink when you are at special tastings and dinners, promotional events and hosting masterclasses. Luckily for me, sneaking away early is no longer seen as being a lightweight like it used to be.
2. Fatigue
I know I’m not alone with the number of balls I’m trying to juggle between full time work, kids, family and friends. Fatigue is definitely something I struggle with, probably also due to the fact that I’m getting older! I don’t take enough time to just relax.
3. Managing My Own Expectations
Managing my expectations, and the impact they have on my mental health, is definitely hard. This ranges from having realistic expectations on my girls and their darn mobile phone use, to my own fear of failure in the winery. The pressure I put on myself to constantly do better and chase perfection in every wine I make increases my anxiety. I am definitely my harshest critic.
How I Keep It Together to Stay Well
It doesn’t really sound like I am, does it!
I think the main thing I do is be open with my friends about how life is tracking. Great mates turn a casual catch up into the perfect therapy session. It can be that simple to get a recharge and be able to get back on track.
Reducing alcohol is obviously a critical one. I have a few alcohol-free days each week which means I sleep so much better, go to the gym the next day and don’t have as many erratic blood sugar cycles.
I’m also placing more confidence in the people around me and getting better at handing over responsibility. I have an incredibly talented assistant winemaker who has taken a massive load off my shoulders. The entire winery and management team we have currently are so good. Letting others step up is key to maintaining better balance and ultimately wellbeing.
What Inspires Me:
I find inspiration in many ways. The lyrics of a beautiful song. The possibilities just hanging in the future. People being selfless or overcoming adversity to achieve great things.
I have met some remarkable people in different circumstances. When I was working in research at Flinders Medical centre one of my colleagues was a Sudanese refugee who was one of the Lost Boys of Sudan. His journey to Australia and determination to create a better life for his family inspired me not only to never give up despite the challenges, but also to be an active member of our local community.
Abraham works tirelessly as a leader within his Sudanese community in Australia, and when I met him, he was studying medical science hoping to be accepted into medicine to be able to help people even more. Everything he earned he shared with people who were in need. The selflessness he showed and his drive to make the world a better place inspires me every time I think of him.
A Quote I Love:
"When the whole world is silent, even one voice becomes powerful." - Malala Yousafzai
You can connect with Kate on Instagram @deviationrdwine Facebook @Deviationrdwine and via the website, www.deviationroad.com
