Annaliese and Alan talk about two practical tools you can use in your day to encourage yourself on your growth path. By noticing your words and noticing your body, you’ll see what’s not serving you—and discover small but powerful ways to make real change happen!
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Notice your words. The language you use in your thoughts impacts you more than you realize. Words like “can’t,” “but,” or “should” often block growth. Try swapping “but” for “and” and notice how it changes the way you feel. Words matter, and a simple shift can open new options and show you you're in charge of your thoughts.


Notice your body. Paying attention to what you’re experiencing in the moment gets you out of autopilot. It reconnects you to yourself instead of spiraling, shutting down, or flailing when life feels overwhelming.


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Practices:


Change “But” to “And” (Thought Tool):
Use this tool especially when you’re brainstorming, decision-making, or problem-solving.
1. "But" blocks you. Notice when your brain uses “but” to stop you (ex. “I’d love to do that, but…”).
2. "And "allows you. Swap "but" with “and” to allow you to see more ideas and options.
How It Helps: Making this word swap helps you create space for creativity and step in and lead your brain with with possibility thinking instead of letting your brain lead with anxious assumptions.


Do It in Slow Motion (Body/Emotion Tool):
Use especially when you’re in high anxiety/panic, overwhelm, or procrastination.
1. Pick a small task (like washing one dish or walking from one room to another).
2. Do it deliberately in slow motion, intentionally breathing and noticing your movements.
How It Helps: Though it may feel uncomfortable at first, this tool grounds your body, calms your thoughts, and builds confidence that you can prioritize your own experience and handle stress in healthier ways.

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