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This week I've hit my 40th newsletter issue in a row.

Since releasing my first one back on December 4th 2023, I haven't missed a single week.

What started with 1 letter per week has now turned into 2.

We'll see how things develop as I continue building over time.

I don't share this with you to brag or boast... but more so because I've noticed how easily we, as a society, tend to gloss over the good while having no problem whatsoever to wallow & dig into the bad.

Therefore, please read this about you & take it as a reminder to acknowledge all the good you've been able to accomplish as of late.

No matter how small (you think) it may be.

This self-acknowledgement I've just undertaken with myself motivates me to continue going forward.

It ignites the initial momentum in my life's work, ultimately building up the necessary confidence (in myself) to want to do more of it.

At this rate, I don't see myself ever stopping.

On the 40th edition of “Mornings w/ Julian” — the topic in question surrounded the act of catching yourself whenever you do something that you deem as unfavourable, undesirable, or unproductive.

Either in terms of thoughts, decisions, or actions.

The main essence of that letter was to guide you towards a place of awareness in the fact that catching yourself is ALWAYS the first step.

Once you've caught yourself, you're by default, creating the possibility for these unhelpful thoughts to slowly start fading away.

Now, remember — new & improved thoughts, feelings, & behaviours can only be built if there is space for them.

It's a process that can take place very quickly.

This means that you have ample opportunities throughout your day & entire life at large to practice it.

Over & over.

In a way — it's a mountain with no top.

You'll never really reach the most ideal of situations as it simply doesn't exist.

There is no such thing.

But, that's the beauty.

You can continually test it out, iterate, & adapt accordingly as many times as you want!

Therefore, as you continuously shed the old, you will simultaneously be building the new.

Let me explain further.

Step 1) — C

Catching Yourself.

At many points throughout our journey in life, we all will be faced with challenges, difficulties, and unprecedented situations.

And even when not — usually, we tend to receive unconscious & passive thoughts that never feel good.

I know you relate.

These aren't your fault.

It's easier to hold onto these.

This used to be the case with me... my old self would've never taken the time to acknowledge the "small wins" such as releasing 40+ newsletters (like I did this morning!).

Why?

Because it's easier to see the bad.

There's always more that can be done.

And the more we spot the unhelpful & negative — the more real it becomes.

The more it goes from just being thought to becoming a part of you.

And ultimately becoming you!

This is why you want to catch these.

You want to observe them. Notice they are being created by your Ego.

If you can spot them, then — by default — they are not you!

Step 2) — A

Acknowledge It.

As we said last week... "I hear you. I see you."

Speak to yourself if you need to.

Journal or write about it if not.

But, you need to acknowledge that you've spotted it.

Allow your brain to start getting into the habit of recognizing these things.

The more you can do that, the more effortless & natural the next step will be.

Step 3) — R

Return.

The final step.

This is what allows you to NOT feed the brain that unwanted thought.

Bring yourself back to the current & present moment and to what is happening in front of you.

How?

One option is to give yourself a physical item to act as your cue.

I've recommended to one of my clients to use a bracelet, which every time he looks at will remind him to come back.

Another one of my clients has developed a mantra for this — calling it a "BP Moment".

Meaning that every time he has wandered away & "left" the present moment, he catches himself, acknowledges (& at this moment calls out the mantra!), ultimately allowing him to return.

Find what works best for you.

Maybe the acronym (C.A.R.) I just shared with you will be your go-to?

Test different methods. Find out for yourself.

Continue using those that work.

And do remember — those that work today may not tomorrow.

That's fine. Allow yourself to adapt & pivot if needed.

You're ever-evolving. And so are your tools, systems, & strategies.

In Conclusion

Each step in this process feeds the next.

The more times you successfully go through this cycle, the more natural it will become for you.

The best part is that it really does work for absolutely every moment of your life.

If you find yourself being horrible or condescending or rude... remember C.A.R.

Another hack for you:

Remove your presence from the room at that moment.

If that means literally getting in the car & driving without direction, I invite you to do so.

This will create the opportunity for fresh thought to come in.

The same can be said for any other action you can perform on auto-pilot (as one does with driving).

For me, my preferred choice of "presence removal" is going on a walk.

Again, find yours & continue using it.

This is how you will slowly, but surely, start building the new practices & habits that will fill up the empty space you left when shedding.

In essence, the Shedding & Building process happens together.

They work in tandem.

But, remember — when you give attention to the bad... you're re-filling up the space with the same thing you just cleared out of it.

It's a never-ending process.

Think of the building bricks.

You get to choose what you fill that empty brick with.

The more bricks you have that are productive, helpful, & positive — the harder it will be to take down the entire foundation you've built (whenever you face those low & down moments in life).

Build wisely, my friends.

Thank you for reading!

Much love,

Julian

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