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Hello , hello , beautiful souls , welcome , welcome to the Sweet Spot . It's Win it All Wednesday and I'm Dr Sweet , your host . As you know , I'm a board certified psychiatrist and I specialize in sports and performance . It's an honor this week to be guiding you through another day in our Three for the Win series . We've been doing a wonderful Three for the Win series where every day we take three actions or three behaviors and we fix it so that it helps us win . Today is no different . Today is Win it All Wednesday . It's in the name Win it All Wednesday . Couldn't be better than that , right .

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So we're going to dive into three winning behaviors on Win it All Wednesday that can help you seize the day . So we love to start with a quote . Today's quote is from Ralph Waldo Emerson , who once said the only person you're destined to become is the person you decide to be . I'll repeat it the only person you're destined to become is the person you decide to be , is the person you decide to be . So let's explore how intentional behavior then can help you win it all . Let's break down these winning behaviors into the three for the win series that we're talking about . I love it , three for the win . So we're looking at the mind , the body and the spirit . Remember , we said three is a fairly sacred number . I mean you've got the Holy Trinity the Father , the Son and the Holy Spirit . You have the Moon , the Earth and the Sun . You have mind , body and spirit . And here we are with mind , body and spirit and we're going to dive right in .

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So what's one winning move you can do with your mind today ? Well , practicing something I like to call self-reflection . Did you know that winning starts with understanding where you stand first , that in order to win , you've got to know where you are ? You have to be self-aware before you take the action for winning . So I'm challenging you on Win it All Wednesday to take 10 minutes to journal or reflect on one question what's one area that you would like to improve today ? What's one area that you would like to see a shift in the right direction ? All the research in cognitive psychology talks about metacognition , that is , thinking about what you're thinking , as a tool for helping you to grow and helping you to make better decisions . So I want you to go through this meta process with me . The act of self-reflecting , thinking about what you're thinking , actually will strengthen certain brain cells or neural pathways . I should say that support your ability to problem solve and adapt , problem solve and adapt . So there's 10 minutes of self-reflection , of journaling and thinking about what you can improve and then thinking about the way you think about that is actually kind of cool . So that's how you begin to get your mind right .

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What's the second winning thing that you can do for the body ? Well , prioritize recovery . I work in sports so I see elite athletes doing this all the time . Elite athletes know the value of rest and recovery in sustaining peak performance . They take 15 to 20 minutes when they need it to do active recovery . And you can do the same thing if you're grinding and you're rushing and you're no longer paying attention to your recovery .

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This win it all wednesday segment is about that . It's about helping you taking to take 15 minutes to basically actively recover . Now how does that look for you ? It could be a quick stretch , maybe a short walk or a mindfulness exercise . Anything that does some light movement will help you reduce your cortisol levels . That's one of the stress hormones in the body . So when you do some stretching or go for a walk and you do mindful activities , you reduce cortisol and therefore improve your energy regulation and you prepare your body to engage in tasks that require sustained focus and more physical activity . So already we've seen the first thing that you're going to do . The first thing you're going to do for the mind was self-reflection . The second thing is that you're going to prioritize recovery . Take 15 minutes for active recovery .

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That leaves us with the third part of our three for the win . Okay , the three for the win . This is the third part , and that's doing something for your spirit . And today's task for the spirit is this Lead with humility . In the scriptures it says it this way Do nothing out of selfish ambition or vain conceit . Rather , in humility , value others above yourselves . That's in Philippians 2 , 3 . I'm going to repeat that Do nothing out of selfish ambition . Do nothing selfishly . Don't do it out of pride or conceit . Rather , in humility , being humble , value others above yourselves . You see , humility is a strength , it's not a weakness , and it connects us to others and it creates this kind of space for growth , and the neuroscience actually confirms this . My reading in neuroscience has shown me and I'm excited to share this with you that humility as a practice not only enhances your ability to bond socially , it actually activates areas of the brain linked to empathy and collaboration , and you get better at it the more you practice it . So winning isn't only about standing above others , it's about lifting them as you rise . That's the humility approach .

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All right , so there you have it , the three for the win Self-reflection for your mind , recovery for your body and humility for your spirit . All right now . These winning behaviors can transform your day and bring you closer to your goals . Think about that . Remember . Winning starts with small , intentional steps you take each day . All right now , if you enjoyed this episode , if you felt what I was saying , follow me . Please follow me on Twitter , on YouTube , on LinkedIn , and now I'm on threads . You can check me out there for more inspiration , more insights . Until next time , I want you to stay wise , stay winning and take care of yourselves . My friends , see you tomorrow for Trust Yourself Thursday . I'm Dr Sweet .