Episode Transcript
[00:00:07] You gotta be bold. This story gotta be told own your fierceness gon and glow this the Sonja Empowers Show. Stay on go like a lion who on the prowl Sonja Sells help you get it. We doing it and doing it now.
[00:00:25] Hey Empowered Disruptors. Welcome back to the Sonja Empowers show where I ignite your online business and help you own your fierceness, embrace your unique beauty, talents and strengths, rise above fear and step into your destiny as you build empires and shatter expectations together.
[00:00:52] Happy new year, everyone and welcome back. This is our first episode of 2025, y'all. And I am so excited to kick things off with you. I hope you all had a fantastic holiday season and are feeling refreshed and ready to tackle the year ahead. I know I am. So to get us back in the swing of things, I'm diving into a topic that touches us all.
[00:01:19] Mondays, or if some people they call it, moan days.
[00:01:26] So let's elaborate on the ideal of redefining Monday as a fresh start and a clean slate.
[00:01:34] The problem with the traditional view of Monday.
[00:01:38] So for many, Monday is synonymous with the end of freedom and the return to obligation.
[00:01:48] It's the day the weekend fun abruptly stops and the pressures of work and responsibilities resume. This negative association creates a sense of dread and resistance, making it harder to feel motivated and productive. This quote unquote Sunday scaries phenomenon can even bleed into Sunday, diminishing the enjoyment of the last day of the weekend. And this is so true. I remember when I bought into the quote, unquote American dream lie, where it was, hey, you know, you need to go out there and find a Monday through Friday, 8 to 5 type of job and you have so much freedom. And what I discovered was that it felt like I only had, like, one day off. Okay, Friday evening wrapped up, and then here it is, Saturday. I'm trying to get everything done that I couldn't get accomplished during the week. And Sunday really wasn't an off day because half of my day was dedicated to ministry and then the other half was literally I was dreading, like, I was just thinking about, like, on Sunday, all the things that I had to get done on Monday, you know, and so it just brought about feelings of dread. And I often felt drained mentally by the time Monday morning came around.
[00:03:16] So reframing Monday, a fresh start, a clean slate. Instead of seeing Monday as the enemy, we can choose to reframe it as a powerful opportunity. Think of it as a blank page, a fresh, untouched page in your weekly story. You get to decide what you write on it this perspective empowers you to take control of your week's narrative.
[00:03:45] Think of it as a new beginning like the first day of a new month or a new year, Monday offers a chance to start fresh, to leave behind any setbacks or frustrations from the previous week. It's a chance for a clean break.
[00:04:03] Think of it as a launchpad. Monday isn't just the end of the weekend. It's the beginning of a new cycle of productivity and progress. It's the launchpad for your weekly goals and ambitions.
[00:04:19] Think of it as a day of opportunity. Rather than focusing on the loss of weekend leisure, focus on the opportunities Monday presents the chance to make progress on important projects, connect with colleagues or clients, and move closer to your long term goals.
[00:04:40] Let's talk about practical ways to embody this shift. 1. Conscious Choice Make a conscious decision to view Monday differently. Tell yourself this is a fresh start. This is my chance to set the tone for the week.
[00:05:01] 2. Rituals Establish a positive Monday morning ritual.
[00:05:07] This could include enjoying a delicious breakfast, listening to uplifting music, or even a motivational podcast.
[00:05:17] Spend a few minutes in quiet reflection or meditation like this is one of my 2025 goals. I need more quiet reflection time and I am going to be intentional with it.
[00:05:32] Also, a ritual could be reviewing your goals and setting intentions for the week.
[00:05:41] 3. Focus on the positive Actively look for the positive aspects of Monday.
[00:05:50] Maybe it's the satisfaction of tackling a challenging task, the opportunity to collaborate with the team, or simply the feeling of accomplishment at the end of the day.
[00:06:04] Lastly, avoid negative self talk. This is so important and you will hear me drill this in your mind.
[00:06:16] Avoid negative self talk.
[00:06:20] Be mindful of negative thoughts or phrases associated with Monday.
[00:06:25] When you catch yourself thinking something like ugh, it's Monday again.
[00:06:32] Consciously replace it with a more positive affirmation such as I am excited to start this new week strong.
[00:06:43] You see the difference?
[00:06:46] Let's talk about the impact of this shift.
[00:06:49] By consciously choosing to redefine Monday, you can, for starters, reduce stress anxiety that's associated with the start of the week. You can increase motivation and productivity.
[00:07:03] You can improve your overall mood and outlook.
[00:07:08] You can also take greater control of your week and your progress.
[00:07:15] This simple shift in perspective can truly make a world of difference in how you experience and approach your work and your life. It's about taking ownership of your mindset and choosing to see Monday not as a burden, but as a valuable opportunity opportunity.
[00:07:37] Now let's delve deeper into the power of visualization and how to effectively use it on Monday mornings to set the stage for a successful week.
[00:07:50] Why Visualization Works well Visualization is more than just daydreaming, y'all. It's a technique that's used by athletes, performers, and successful individuals in various fields to enhance performance and achieve goals. Here's why it's so effective.
[00:08:11] For starters, it creates neural pathways. Now, when you vividly imagine an experience, your brain activates similar neural pathways as if you were actually living it.
[00:08:25] This strengthens the connection between your desired outcome and your actions, making it more likely you will take the steps needed to achieve it.
[00:08:36] It boosts confidence by repeatedly visualizing success, you build a sense of confidence and belief in your abilities to achieve your goals. This can help overcome self doubt and fear of failure. You become your biggest cheerleader.
[00:08:55] Increases motivation Visualizing positive outcomes create a sense of anticipation and excitement, which fuels your motivation to take action.
[00:09:06] Clarifies focus the act of visualizing forces you to define your goals and break them down into concrete steps. This process clarifies your focus and it helps you prioritize your efforts.
[00:09:25] Lastly, reduces stress and anxiety.
[00:09:29] Visualization can also have a calming effect, reducing stress and anxiety by focusing your mind on positive outcomes.
[00:09:42] So how to Visualize Effectively on Monday Mornings Here's a step by step guide to make the most of your Monday morning visualization practice.
[00:09:54] 1. Find a quiet place.
[00:09:56] Choose a quiet place where you won't be interrupted. This can be your bedroom, office or even a quiet corner of your home.
[00:10:05] 2. Relax and breathe. Take a few deep breaths to relax your body and mind. This will help you enter a more receptive state.
[00:10:19] 3. Define your weekly goals before you begin visualizing, have a clear idea of what you want to achieve during the week.
[00:10:32] These should be specific, measurable, achievable, relevant and time bound, aka smart goals.
[00:10:43] 4. Engage all your senses. Don't just see the outcome in your mind's eye.
[00:10:50] Engage all your senses. Sight Visualize the details of the scene. What do you see? What colors, shapes and textures are present?
[00:11:04] Imagine the sounds associated with your success.
[00:11:08] Is there the sound of applause?
[00:11:11] The hum of a productive workspace? Or the sound of your own voice confidently presenting an idea?
[00:11:19] Smell Are there any relevant smells?
[00:11:24] The smell of fresh coffee as you start your day in that quiet place?
[00:11:29] Or the scent of success, whatever that means to you?
[00:11:35] Taste if relevant, Imagine the taste of success.
[00:11:41] Maybe it's the celebratory meal you'll enjoy after achieving a milestone.
[00:11:47] Touch Imagine the physical sensations associated with your success.
[00:11:53] The feeling of shaking hands with a new client.
[00:11:58] The weight of a completed project in your hands or the feeling of accomplishment in your body.
[00:12:07] 5. Focus on the process, not just the outcome.
[00:12:13] While visualizing the end result is important, also visualize the steps you take to get there.
[00:12:22] Imagine yourself working diligently, overcoming challenges and making progress each day.
[00:12:30] 6. Feel the emotions Connect with the positive emotions associated with achieving your goals. Feel the sense of accomplishment, pride and joy.
[00:12:44] 7. Keep it brief and consistent. Start with short visualization sessions of just five to 10 minutes.
[00:12:54] Consistency is always key, so make it a regular part of your Monday morning routine.
[00:13:02] Here are a few examples of Monday morning visualization for entrepreneurs.
[00:13:09] 1. Complete a project.
[00:13:11] Visualize yourself finishing a key project.
[00:13:15] See yourself putting the final touches on it, feeling the satisfaction of completion.
[00:13:22] Hear the positive feedback from clients or colleagues.
[00:13:26] 2. Making a sale Imagine yourself confidently presenting your product or service to a potential client.
[00:13:35] See them nodding in agreement and hear them saying yes.
[00:13:41] Feel the excitement of closing the deal.
[00:13:46] 3. Networking effectively visualize yourself attending a networking event.
[00:13:54] See yourself confidently introducing yourself to new people, engaging in meaningful conversations and making valuable connections.
[00:14:06] 4. Leading a successful meeting Imagine yourself leading a productive meeting.
[00:14:17] See your team engaged and contributing and feel the sense of accomplishment as you achieve the meeting's objectives.
[00:14:28] By consistently practicing visualization, you can harness its power to boost your motivation, clarify your focus and set yourself up for a winning week starting every Monday morning.
[00:14:46] Finally, and this is so important, practice self compassion and flexibility.
[00:14:54] Let's face it, entrepreneurship is a journey filled with unexpected twists and turns. Not everything will go according to plan and that's okay. Approach your week with the willingness to adapt and understanding that setbacks are not failures but opportunities for growth.
[00:15:15] This mindset builds resilience which is a key ingredient for long term success.
[00:15:23] All right, you all know what time it is. It is time for your fab assignments. Yes, your fierce Action Breakthrough assignments. And this week we have two. So fab Assignment number one Craft your Monday morning ritual. This week I challenge you to design a personalized Monday morning ritual. This is about consciously setting the tone for your week, not just reacting to it. Think about activities that energizes you, focus you and bring you joy. It could be as simple as enjoying a mindful breakfast where you savor your food and avoid rushing, listening to uplifting music or a podcast. Choose something that inspires and motivates you.
[00:16:19] Practicing a few minutes of quiet reflection or meditation.
[00:16:24] Clear your mind and set positive intentions.
[00:16:29] Lastly, reviewing your weekly goals and setting one to three key intentions. This helps you focus your energy on what truly matters.
[00:16:41] Experiment this week and find what combination of activities works best for you. Make it a non negotiable part of your Monday mornings and watch how it transformed your entire week. Fab Assignment Number two Engage in Sensory Rich Visualization this upcoming Monday morning. Before you dive into your to do list, take five to 10 minutes for a powerful visualization exercise. This isn't just about thinking about your goals, it's about experiencing them in your mind. Here's how. Find a quiet space and relax. Take a few deep breaths to center yourself.
[00:17:29] Choose one key outcome you want to achieve this week. Make it specific and measurable.
[00:17:37] Engage all your senses. Don't just see the outcome. Imagine the sounds, smells, tastes and even textures associated with achieving that goal. For example, if your goal is to land a new client, imagine the sound of their enthusiastic yes, the feeling of shaking their hand or giving them a virtual high five and the sense of accomplishment in your body.
[00:18:08] Focus on the process.
[00:18:10] Visualize yourself taking the necessary steps to achieve your goals, overcoming any obstacles with confidence.
[00:18:19] Lastly, feel the positive emotions. Connect with the feelings of joy, pride and satisfaction that come with success.
[00:18:30] Make this a regular practice every Monday morning and you will be amazed at how it clarifies your focus and boosts your motivation.
[00:18:39] Thank you for tuning in to this episode of the Sonja Empowers Show. If you enjoyed this episode, please like, share and subscribe. For more business empowerment resources, visit SonjaSells.com and for additional resources on personal growth and inspiration, visit ChakeletDrapInspired.com that's C-H-A K E L E T D R A P inspired.com until next time. Empower Disruptors own your fierceness.
