Well, well, well, it's Win It All Wednesday, and you are listening to The Sweet Spot. I'm Dr. Derek Sweet, I'm your host, and good morning, good afternoon, good evening. Wherever you find yourselves, beautiful souls, I want you to know that I am delighted to be your host. I am absolutely excited to be in the conversation with you about this series we're doing called You Don't Need a New You. This is the third episode of this week-long series we're doing on You Don't Need a New You. And we are entitling today's series, today's episode I should say, Win the Energy Battle. You don't win weeks, you win moments. Yeah. Let's begin the way we always do, right? You don't need a new you. This series is built on a quiet truth. Most people are afraid to say out loud. Most of us are just not broken. We're tired, we're overstimulated, we're stressed, we're grieving, we might be angry, we might be upset, we might be disappointed, we might even feel rushed into self-judgment, but we're not broken. We're not claiming that. For most of us, we're not claiming that. So I'm Dr. Derek Sweet. I'm a board certified psychiatrist. I work with athletes, I work with executives and first responders, students, moms, dads, people operating in high pressure moments and environments, and every single one of them is a winner. Every single one of you is a winner. More than working with individuals, I partner with people. I believe that's my strength is to partner with whoever I'm speaking to in the moment. I'm your fellow traveler, man. I'm your guy. I'm sitting with you right now at the coffee table of life, trying to live well, trying to make sense of it, trying to figure out the authentic me, the authentic you. How do we build on what we have? Why do we have to be a new version of ourselves? Why can't we just be and be happy? Why can't we improve on what we've got? Why can't we work with what we've got? Yesterday we talked about effort and why effort isn't the problem. Remember? We talked about action working best when it's precise, when there's a direction. We're not just gonna spin our wheels. That's just burning energy. Today, on Win It All Wednesday, I want to shift the focus just a little. I want to talk about winning, not being about outcomes first. I know we're all trained to get the trophy, we're all trained to get the prize, we all want to cross and be at the finish line. And yeah, that's true. But remember yesterday in the scriptures we talked about this. We talked about um what was said in Ecclesiastes 9 1 1. Remember that the race is not always for the swift, nor the battle for the strong, right? Time and chance happens to everybody, everybody gets something, and you don't have to be the swiftest person, you don't have to win the weak, you don't have to win the season, you have to win the moment, and you've gotta be in the moment to win it. Because you know who's in the moment? God is in the moment, and you know who is the moment? God is the moment. So you've gotta be in this moment, and you know, moments are shaped by the state of our nervous system. Yeah, what nervous state you're in actually determines how you're gonna interact with the moment. And I've been reading a book, Inner Excellence, by Jim Murphy. I've been rereading the book actually, and I'll tell you, he writes something that makes so much sense about this nervous system thing I'm talking about. He says that the best performers are not the ones who try the hardest, they're the ones who are most relaxed. Think about that. And I know you think that that's true as well. This is not about being passive, it's about being regulated. When we're more relaxed, when we're sort of in control of our nervous system, we can perform a lot better. And the neuroscience and performance psychology fields tell us that this is true. Your decision making is much better when you're calmer, your reaction is sharper, and your emotional control is strengthened. Tension burns your energy, it's your presence in the moment and understanding who you are, whose you are, what your purpose is, your deeper purpose is, all that in the moment is what conserves your energy. So here are three simple ways to win the moment today. On Win It All Wednesday, my friend. First, I want you to do what all the elite athletes and performers around the world do. Notice when your body tightens, they they check in on their bodies. It's a body scan. You can do it right now. Take a moment, sit back, center yourself, and just notice. Notice how your body is feeling. Notice if your jaw is tight. Notice if your shoulders are hunched up. Notice if you're breathing shallow. Notice if something is hurting you somewhere. Just notice. Because that's the signal that you're spending energy before you even get started. That's the signal that you're spending energy before you even need to. That's the first thing is to do the body scan and notice. The second thing is to reset, reset yourself in this moment. That's what great athletes do. That's what great performers do. That's what the best first responders do. They have this ability to reset themselves in the moment. How do you do that? One slow breath in through the nose, a longer breath out, through the mouth. It's not relaxation, it's a kind of control. Let's try that. One slow breath in through your nose. Come on, you can do it. Let's do it. Hold it and then slowly let it out through your mouth. You know, when you make the exhale longer than the inhale, your nervous system generally relaxes. And this is how the best of the best reset themselves in moments. You can see it on the free throw line. Sometimes you'll see an athlete take a nice deep breath before they take the foul shot. That kind of thing. The third thing is after you've noticed where your body is tight and you've reset yourself in the moment with a breath, the third thing is to bring your full attention to what is the very next task in front of me. Not what's five hours ahead of me, not what's in tomorrow, just what's next. What's the next thing? And you stay in the moment. Stay in the moment. Not the outcome, not the finish line, but in the moment. Because in the moment is where the magic happens. In the moment is where you can make your change. In your moment is where you can find, you know who? GOD. GOD is in that moment. God is the moment. Okay? And that's how you win your energy, right? This three-step process I gave you of noticing where the tightness is, resetting yourself with a breath, and also bringing your full attention to what you have to do right here, right now. You don't need to dominate the day. You don't need to force confidence. And you don't need to push through everything. What I want you to do is stay present long enough in the moment so you can make the best choice in the moment. What's the moment you're in right now? And what's the choice you're gonna make that's best for you? Thank you for listening, dear friends, sweet spotters, sweet ones, sweet winners. This is the sweet spot. You're listening to Win It All Wednesday. Tomorrow is Trust Yourself Thursday, and we're going to talk about why you already know more than you think and how confidence grows when you stop overriding yourself. That's tomorrow. Be sure to tune in. And and if this conversation helped you today, please subscribe to the podcast. Join me. It's absolutely free to subscribe. It's not there's no cost. I know some people think there's a cost, there's no cost, I promise you, there's no hidden fee either. And if you know someone who's been giving it all they've got and still feeling a little drained, share this episode with them. They may get something out of it. So until tomorrow, my beautiful sweet ones, I want you to stay ready. I want you to stay edgy. I want you to stay present, and I want you to remember you don't need a new you. Okay? Let's build on what we have. Amen. I'm Dr. Derek Sweet, and I'll see you tomorrow.