This Week's Intention: Resiliency - How to Get Motivated Again

Welcome to your weekly digest of the Mindful Queer’s Wellness Club!

A note from the Mindful Queer:

Sorry about missing last week’s weekly intention,

I promise I will try my best to stay up to date each Monday.

The past couple weeks have been a wreck.

Going through a breakup is never easy and dealing with all the changes, stress, and emotions, you have to pick and choose your battles.

Last week, my battles consumed me, and I took the L

It was tough, I posted about it on my instagram.

All the “good” habits in my life came to a stop,

😣I was barely eating,
🥱My sleep schedule became erratic,
😶‍🌫️My mind was in chaos,
🫠My energy was gone,
🤯and I was in survival mode.

As perfect as you would think a health coach would live their lives,

We also experience all of life’s problems,

and sometimes you just need to lean into chaos and just do.

But by this weekend, things started to get better.

I went to the gym for the first time in over 2 weeks,

My appetite started to come back,

and my ability to be me again started to come back.

So I wanted to be as open and honest, and wanted to share the next 90 days with you. Learning how to love myself again, getting back into routines and habit, and trying to be more mindful of my emotions, thoughts and actions.

Make sure to follow me on TikTok @themindfulqueer as I embark on this journey.

So without further a due:

This week, we are focusing on getting motivated again.

This Week’s Intention

“Motivation is the desire to act in service of a goal.” - Psychology Today 

It's the crucial element in setting and attaining our objectives. Motivation is one of the driving forces behind human behavior. It fuels competition and sparks social connection. Its absence can lead to mental illnesses such as depression.

But what happens when we lose that motivation or an unexpected life crisis throws you a curve ball and now you don’t know what to do?

Resiliency teaches us to be more flexible to withstand from difficulties,

that can be a break up,
it can also be an unexpected health problem,
change in your job or a move,
becoming financially unstable,
or anything that puts strain on your mentally, emotionally and physically!

Resiliency gives us the power to not only make it out alive from these difficult situations, it allows us to grow and get stronger in so many ways, shapes and form.

Resiliency is how people make it out of really shitty situations, because it teaches us the skills of taking care of our own needs. One way that you can start putting the power back in your control is through a 5 minute action.

The 5-minute action is an effective way to begin improving your health and well-being. It's an easy win that boosts your confidence and motivates you to take more action. It can be something small and simple, or it can be a small step towards a bigger goal. No matter what it is, it is an action that has a positive impact, and it is enough to get you moving in the right direction.

In this newsletter, we will explore & understand how to get motivated again, the secret to motivation, and practical tips on preparing for stressful situations with active and adaptive coping and problem solving, rather than unproductive worrying.

So, take a deep breath, relax, and let's dive into the world of motivation and preparing for stress.

“I wish I could do better, but eating healthy and exercising can feel so overwhelming.”

“I want to change but I don’t know what to do first.”

“I need to get back on my routine again, I think I am ready, but I’m unable to fully commit all my time to it again.”

If you’ve ever had these thoughts,

here’s a gentle, effective way to get you moving in the right direction.

It’s called the 5-minute action.

Now, I covered a 5 minute action in week 1 so go check out that practice!

There’s nothing special about 5 minutes.

It could be 10 seconds, 1 minute, or 10 minutes.

👉🏽The point is:

📍It’s an action—something you do.

📍That action is very small, something that feels easy and simple.

📍It moves you in the direction you want to go.

📍It's an easy win—which gives you the confidence boost to do more good for yourself.

😲How to do it?

Pick an action that might have a positive impact on your health and well-being right now.

💡Some examples:

❇️ Cut up some carrots for a later snack.

❇️ Do five minutes of foam rolling.

❇️ Slowly enjoy a mug of tea.

❇️ Journal your favorite moments of the day.

❇️ Set your workout clothes out for the morning.

You can also get a little more strategic, and pick an action—maybe even one to commit to daily—to support a larger goal.

For example, maybe your ultimate goal is to get back into the habit of eating mostly home-cooked meals.

Take ONE small action in support of your bigger, future goal.

That might mean making a grocery list, looking up some recipes, or chopping up a few vegetables.

It can be tough to get motivated, but here’s a secret 🤫

It’s action that drives motivation, not the other way around.

When you do a small thing to improve your circumstances, this actually inspires you to do more things.

Now you’re no longer “waiting to get motivated.”

You’re creating your own motivation.

Now let’s get moving!

Tag me in your story @mindfulqueer on instagram with ways you are creating your own motivation! Use #WELLNESSCLUB in your post!

Practice of the Week

Practice #5: Assess your time use and attention

Pillar:
Resiliency

Skill:
Prepare for Stress

Toolbox of Creativity:
-Track time and attention use
-Reduce / eliminate time and attention wasters
-Prioritize valued activities, situations, and people

Why?
Your time is important.

But sometimes time can get lost in the day.

Reprioritizing your time as needed, away from unhelpful activities and situations towards helpful ones.

It can help us in those stressful times find time for ourselves so we can become a better human being and find ourselves again in the process

How to Do it Better?
Find out your non-negotiables.

MO

Try a various amount of activities like going for a walk, eating a meal slowly or even taking 3 minutes out of your day to breathe can be all great examples towards finding your non-negotiable.

Game Plan for the Week

Choose 1x Daily Practice to follow habitually for the week (or more)

• My Daily Practice this week is:

• How Ready are you (on a scale of 1-10):

• How Willing are you (on a scale of 1-10):

• How Able are you (on a scale of 1-10):

If you score under a 6, make the daily practice easier or less frequent till you get over an avg of 8.

If you score above a 9, and you want to push yourself, try to make that daily practice a tad bit more challenging (only if you are capable of handling that)

If you want to download a copy of my Blueprint Planner - my free 90 day goal planner that allows you to breakdown any goal into daily practices to help change behaviors and smash your goals, click here! 

(If you want to try Practice #1: 5 minute Action, to easiest and quickest way to building actionable habits in your life, check it out!)

🫶🏽That wraps up the Wellness Club for this Monday!

Thank you for being a loyal subscriber, and keep an eye out for some new and exciting events coming up just for Wellness Club subscribers!

🚨New Episode of Ask the Mindful Queer airs on 3/10. Make sure you are following me on Youtube!

If you have any questions or feedback, please send a DM or email over!

Good vibes,

John Kim (They/Them)
THE MINDFUL QUEER