Do you get frustrated by rigid routines or strict structure? In this presentation, you learn how to establish an elastic habits framework that flexes to your unique needs.

1. ELASTIC HABITS
Jenn Espinosa-Goswami, MAL,Certified Holistic Coach

2. AGENDA
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WHY RIGID
ROUTINESARE
TOUGH
01
IDENTIFYYOUR
TOPTIME
VORTEXES
02
CREATEYOUR
OWN ELASTIC
FRAMEWORK
03

3. ISTHISYOU?
Get excited to write a plan down...
Put it on your calendar…
Feeling blah, and procrastinate
Bad day at work, and cancel
Someone complains to you, and
you suddenly lose desire
A question comes up, and you get
lost
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4. “WHEN PEOPLE DON'T HAVE A ROUTINE OR STRUCTURE
TO THEIR DAY IT CAN CAUSE INCREASED STRESS AND
ANXIETY, AS WELL AS OVERWHELMING FEELINGS, LACK
OF CONCENTRATION, AND FOCUS.”
Dr. RachelGoldman
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5. WHY
ROUTINES?
Having a regular routine can help
you:
Lower stress levels
Form good daily habits
Take better care of your health
Help you feel more productive
Help you feel more focused
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6. ROUTINES AS
AN EMPATH
Too much/too
complicated
No breaks/rewards
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7. WHY
Motivation flags during the day:
Need to focus on others’ care
Analysis paralysis
The danger of energy vampires in
groups
High sensory stimulation
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8. “WHEN OVERWHELMED WITH THE IMPACT OF STRESSFUL EMOTIONS,
EMPATHS MAY EXPERIENCE PANIC ATTACKS, DEPRESSION, CHRONIC
FATIGUE, FOOD, SEX, AND DRUG BINGES, OR EXHIBIT MANY OTHER
PHYSICAL SYMPTOMS THAT DEFY TRADITIONAL DIAGNOSIS.”
Dr. Judith Orloff
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9. “WHEN YOUR DAILY ACTIONS ARE DEFINED AND SCHEDULED, YOU AREN’T
CONFRONTING THE UNKNOWN ALL THE TIME ANYMORE, AND AS A
RESULT ANXIETY LEVELS DECREASE – YOU DON’T NEED THE FIGHT OR
FLIGHT INSTINCTS RAMPED UP WHEN YOUR ENVIRONMENT IS MORE OR
LESS FAMILIAR AND PREDICTABLE.”
Mindfasting
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10. TIME VORTEXES
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11. “MONKEY MIND IS A BUDDHIST TERM THAT
MEANS “UNSETTLED; RESTLESS; CAPRICIOUS;
WHIMSICAL; FANCIFUL; INCONSTANT; CONFUSED;
INDECISIVE; UNCONTROLLABLE.”
Develop Good Habits
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12. WHEN ISYOUR
VORTEX?
Your Calendar leaves Clues
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13. AM/PM
Do you know when your attention flops?
 When you wake up
 First hour of your day
 Before lunch
 Mid-day slump
 Before dinner
 After dinner
 Last hour of your day
 In bed
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14. “ELASTICITY IS NOT ABOUT INCREASING
FLEXIBILITY; IT’S ABOUT INCREASING
RESILIENCE TO PRESSURE.”
Stephen Guise
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15. ELASTIC HABITS-
FOUNDATION
4 Pillars:
1. Do it Daily
2. >9 success
points
3. Track your
habits
4. MAX of 3 habits
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16. ELASTIC HABITS- FRAMEWORK
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Lateral versus
vertical flexibility
Attainability: Mini,
Plus, Elite

17. YOUR ELASTIC FRAMEWORK
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Mini Do 5 lunges every
morning
Drink 3 cups of
water
Turn off your phone at
9:30
Plus Do 1 minute of
lunges
Drink 8 cups of
water
Write 3 things you are
grateful for
Elite Leg weights for 15
minutes
Drink half your
body weight in
water
Go to bed at 10

18. RESOURCES
Verywellmind
PsychologyToday
Mindfasting
Develop Good Habits
Elastic Habits: How to
Create Smarter Habits that
Adapt to your Day book
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19. THANKYOU
 www.weightlesschronicles.com
 Request a Rightsize your
Routine coaching call of 45
minutes by emailing me at
jegoswam@bweightless.com
with Subject line: Routine
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