Hi from Missouri. Misery? 🤔 It finally rained last night, after three months of 100 degrees, and in honor of this first cloudy day, I'm delightfully writing this from a cozy bed.
I don't feel terribly motivated, and I'm sending you a motivational newsletter anyway. 😆Let's talk about how.
Habit Hack: The Metaphorical Rotisserie Chicken Swap
On a low-energy day, don't ask "Do I do the habit or not?" Ask "What's the rotisserie chicken version?"
1. Name the full version you're not feeling.
2. Name the smallest true version that still counts.
3. Do that one.
My swaps today:
* Weights class → green smoothie and a walk to the mailbox
* Batching ahead content → sending this newsletter and that's enough
* Full week meal planning → rotisserie chicken from the store for tonight
The Science
Behavioral activation, a well-studied approach in psychology, is built on this idea: do a small, doable version of the thing first, and the feeling tends to follow. Even when it doesn't, you've kept the habit loop alive, so tomorrow's restart is small instead of huge.
Your Mindset Script
"I don't have to feel motivated today. I just have to pick the smallest version and do it.”
Bonus Journal Prompt
What's one thing you're dreading this week, and what's its rotisserie chicken version? 😆
I hope you enjoyed this rotisserie chicken of the Monday Motivator!
Short and Sweet, Cozy and Blanketed,
-Katie Day 🫡
With the rain and our annual "drive to an Amish Farm for discount pumpkins" trip, I THINK IT MIGHT BE ACTUALLY FALL, YOU GUYS!
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"Do what you can, with what you have, where you are."
After hitting rock bottom, I've embarked on a radical journey. For one year, I'm taking a break from all cynicsm and trying out some crazy self-improvement experiments (so you don't have to.)