Hacks & Habits, Mindset, and Purpose: Rewired For Daily Wins and Weekly Breakthroughs

Episode Summary

Welcome to Mindset Medicine, where we uncover the science and soul of purposeful living! In this episode, we're tackling one of the most powerful tools for personal success—habits.

Have you ever felt like your to-do list is out to get you? Like your brain is juggling too many thoughts, leaving you overwhelmed and behind? You’re not alone. The secret to overcoming the daily chaos isn’t doing more—it’s doing better.

Today, we’re rewiring your approach to habits, mindset, and purpose with small, powerful changes that create daily wins and long-term breakthroughs.

✨ Here’s what you’ll learn in this episode:
✔️ How morning prep sets the emotional and strategic tone for your day
✔️ Why our brains default to catastrophizing—and how to reprogram this survival instinct
✔️ The science behind visualization and how it primes you for success
✔️ Why three daily priorities are the magic number for peak productivity
✔️ How small, intentional habits act as the building blocks for your future

🔹 Plus, I’ll walk you through a guided hypnotherapy visualization exercise to help you rewire your brain for success!  Learn More about the my LIVE ZOOM workshop in February!

Key Takeaways from This Episode

Segment 1: Why Intentional Living Matters

🧠 Our brains are like computers—if we keep 47 tabs open, we’ll eventually crash.
🚀 High-achieving professionals often train themselves to be overwhelmed by focusing on busyness instead of intentionality.
💡 The fix? Prioritizing what truly matters by creating mental clarity and structured habits.

🔹 Example: A client of mine, Lisa, was stuck in reaction mode—checking emails first thing every morning and drowning in everyone else's priorities. Once she started planning her Top 3 Priorities before opening her inbox, she regained control of her day.

Segment 2: The Morning Setup for Success

🌞 Studies show our brains operate at peak focus in the morning—use this time intentionally.
🔑 Morning Prep Personal: Set an emotional intention for your day.

• Example: “I will stay calm even if my partner leaves their socks on the floor… again.”
• Use a morning mantra like “I am happy, healthy, holy, and a healer” to anchor your mindset.

📋 Morning Prep Business:

• Spend 15 minutes reviewing your schedule and setting your Top 3 Priorities.
• Science shows that our brains can efficiently track three things—but anything beyond that leads to overwhelm.
• Example: If your grocery list is “milk, bread, eggs,” you’ve got it. But if someone adds “oh, and get watermelon and salad dressing,” suddenly you need to write it down. The same applies to your daily goals!

🎯 Key Action Step: Write your Top 3 Priorities before starting your day.

Segment 3: Visualization and the “What If Up” Mindset Shift

🔬 Why We Catastrophize:

• Our brains are wired for survival, meaning they default to scanning for threats.
• This was useful when avoiding saber-toothed tigers—not so much when stressing over a presentation.
• Research from Evolutionary Psychology Journal shows that 95% of our fears never happen.

🌟 Rewiring the Mind with “What If Up” Thinking:

• Instead of “What if I fail?” → Ask, “What if I thrive?”
• Visualization primes the brain for success. Athletes use this technique to enhance performance—so why shouldn’t you?

🔹 Example: Before a big presentation, instead of spiraling into “What if I bomb this?”, flip it to “What if I impress the entire room?”

🎯 Key Action Step: Take 5 minutes daily to visualize the best version of your day.

Segment 4: The Power of Habits in Achieving Purpose

🔗 What Are Habits?

• Habits are subconscious routines that shape our outcomes.
• James Clear (Atomic Habits) describes them as “the compound interest of self-improvement.”

🌊 Another Take on Habits:

• Habits are like rivers carving through rock—small, consistent actions create deep, lasting changes over time.

📝 Practical Habit for Daily Growth:

• Each night, write down two things:
  1. What you’re proud of today
  2. One improvement for tomorrow

🔹 Example: Lisa learned that setting boundaries (like blocking off time for deep work in the morning) made her more productive than when she let her inbox control her day.

🎯 Key Action Step: Identify one small habit today that can set you up for success.

Hypnotherapy Visualization Exercise

🎧 Take a deep breath. Close your eyes. Now, visualize waking up tomorrow feeling completely in control…

I’ll walk you through:
🔹 How to set intentional thoughts for your day
🔹 Anchoring success through affirmations
🔹 Programming your mind to expect and create positive outcomes

✏️ Repeat after me:
✔️ “I am in control of my day.”
✔️ “I choose what gets my energy.”
✔️ “I am capable of success.”

🌀 This simple mental blueprint rewires your subconscious to align with your goals.

Quotes from This Episode

✨ “Your mindset is the compass; your habits are the steps. Together, they lead you to your purpose.”
✨ “When you visualize success, you program your brain’s GPS—so it actually knows where to go.”
✨ “Most of what we worry about never happens—so why waste energy living in fear when we could be living in possibility?”

References & Further Reading

For those of you who love the science behind this episode, here are some of the sources I referenced:
📚 James Clear – Atomic Habits (2018)
📚 Charles Duhigg – The Power of Habit (2012)
📚 Daniel Kahneman – Thinking, Fast and Slow (2011)
📚 Maxwell Maltz – Psycho-Cybernetics (1960)
📚 Martin Seligman – Flourish: Positive Psychology (2011)
📚 Hal Elrod – The Miracle Morning (2012)
📚 American Psychological Association – "Stress and Decision-Making: The Role of Cognitive Load" (2017)
📚 Evolutionary Psychology Journal – "The Role of the Amygdala in Threat Detection and Stress Responses" (2015)

Let’s Keep the Conversation Going!

If this episode resonated with you:
✅ Subscribe & leave a ⭐⭐⭐⭐⭐ review—it helps others find Mindset Medicine!
✅ Tag me on [social media] and share YOUR morning routine wins.
✅ Want more mindset breakthroughs? Check out my up and coming live workshop!