Hello,
Welcome to ablaze mental training.
Today we're going to set our hearts ablaze to small intentional growth,
To the idea that even the smallest daily effort can compound into something powerful over time.
Before we do that,
As we always do,
Let's ground ourselves in this moment.
So we can be open to awareness,
Open to listen,
And be intentional about bettering ourselves today.
So we're going to take three slow inhales through our nose and three exhales out through our mouth.
As you do that,
Be intentional about letting your shoulders drop,
Let your body become still,
And just finding any tension in the body and letting it go.
Let your mind begin to slow down and let your attention settle here.
Not what you have to do later,
Not about things that you've already done,
Just focus on this moment right here.
In a world filled with constant distraction,
Most people struggle not because they lack ability,
But because they lack consistent focus over time.
It can be difficult because we have so many different things in our current world that pull us and pull our attention in a thousand different directions.
Whether it's your phone,
Whether it's texts,
Work,
Emails,
Social media,
Our focus is always being pulled in different directions.
I want you to begin to reflect on an idea that you've probably heard before,
But in a different way,
And that idea is improving just 1% every day.
It may seem small,
Almost insignificant,
But over time it compounds.
Your brain is constantly adapting,
Learning from repetition,
Strengthening what you practice daily.
Every time you focus on something,
You are reinforcing a neural pathway.
Every time you get distracted,
You are reinforcing that pattern as well.
Your habits shape your brain,
And your brain shapes your performance,
So I'm sure you've heard,
Get 1% better every day,
But have you ever quantified that?
What does that actually mean?
Let's look at it a little bit differently.
1% of your day is 14 minutes and 24 seconds.
That's it.
Less than 15 minutes a day is 1%.
Just over 14 minutes of intentional focus every single day.
Most people don't need more time.
They need more intention with the time they already have.
Focus is not about perfection.
It's not about eliminating distraction completely.
It's about returning your attention again and again to what matters.
The 1% rule creates a dedicated space in your day where you commit to showing up fully.
No distractions,
No multitasking,
And just presence.
This 1% rule is setting an intention of something you want to improve,
And it's taking 14 minutes and 30 seconds on a timer,
And being fully present,
Developing that skill.
So I want you to take some time.
Bring to mind something that you want to improve,
A skill,
A habit that you want to shape,
Or just an area of focus.
Don't try and force an answer.
Your inner compass already knows what you need.
Just be still and aware.
Let that answer come to you.
Remember,
Whatever came up for you,
You are committing to that 1% every day,
14 minutes and 30 seconds.
Whether it's the first thing you do in the morning,
Whether it's in the middle of the day,
Whether you do it when you're winding down before bed.
You don't need hours to improve.
You need intention and consistency.
Your brain begins to expect it,
Adapt to it,
And strengthen it.
And over time,
That 1% becomes part of who you are.
So as we start to close down today,
Let's take a slow breath in,
Deep through our nose,
And a long,
Slow exhale out through the mouth.
Fourteen minutes and 30 seconds.
That's your starting point,
And that's your key to developing those habits and reinforcing those neural pathways to continue to become and work towards the person that you were meant to be.
So instead of scrolling on your phone and allowing someone else to hijack your focus and attention,
Be intentional for 1% of your day and notice the difference.
When you're ready,
You can start to bring yourself back into whatever you got going on today.
I'd love to hear in the comments what are some intentions that we're setting,
What are some skills or habits that we want to develop,
And see how those progress 1% each day.
Have a great day,
And as always,
Set your heart ablaze.
