Ups and downs

Last week, I broke my bench press personal best of the year.

But I couldn’t even get close to that number during yesterday's session.

I had high expectations going into the gym. I was well rested, my VO2 max had increased steadily, and I felt fitter than I ever had in my 30s.

But life doesn’t always follow our plans.

I expected I would make steady progress with new records session after session.

It’s the same kind of thinking we apply in so many areas of life:

• We assume a booking stock market will keep climbing and are caught in the headlights when it crashes.

• During tough times, we resign ourselves to the belief that things will never get better.

• When we’re riding a wave of success, we convince ourselves it will last forever.

But life isn’t a straight line.

Progress is uneven. Just as there are highs, there will be lows. And that’s ok.

Yesterday was a reminder that while working hard to create good moments, we must also learn to accept the bad ones.

Today’s Prompts

Prompts for reflection

Write about a goal where your progress has been uneven. How do you stay motivated?

Reflect on a goal you are working towards. What do bad moments feel like? What helps you push forward on those days?

Reflect on a time when your expectations didn’t match reality. What surprised you most?

What does "progress" mean to you? Is it linear, cyclical, or something else?

Quote of the day

“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill

4 - The 'If you don’t have time’ Prompt

What was the last "up" moment you celebrated, and how did it make you feel? Think of a recent “down” moment. What did you learn from it?

Get the most out of your journalling:

• Choose one prompt: Focus on just one prompt each day to avoid feeling overwhelmed.

• Be brutally honest: Reflect openly and honestly. This is your safe space to explore your thoughts and feelings.

• Take your time: Sometimes it takes a few days to clarify your thinking. Here’s permission for you to take your time to unravel a prompt and not take on any new ones during that time.

• Journal your way: Whether you prefer writing, audio recording, or video, choose the method that suits you best.

• Don't stress about streaks: If you miss a day, don't worry. You can always revisit a previous prompt.

I’d love your feedback

What was your favourite prompt of the day? Is there any specific challenge you want prompts for? How can I improve the content of the newsletter? Reply this mail and let me know!