20 Minutes to Appreciate: A Practice to Remember Your Wins

Remember, 20 minutes ⏰ can be the whole practice, or a portion.

As always, set your timer for 20 minutes. Grab your phone. Tune into yourself with closed eyes and a couple of long, deep, intentional breaths.

Now, the fun begins. Turn on your voice memo and start listing off all of the things you’ve already done today. Yes, I know, 20 minutes of talking to yourself seems like a long time, bear with me. Once you get into the flow, and you spark your own enthusiasm, it will be like you’re talking to your best friend and sharing ALLLLL the amazing things you’ve accomplished, today, yesterday, last week, for the past six months.

Stay with me. In fact, if it feels easier, you can address this message to me. Like you’re talking to your trusted coach and friend- I’m the person who never thinks you’re full of yourself or bragging! And I want you to gush about all of the phenomenal things you’ve done, big, small and everything in between. This particular exercise is focusing on what you have done. This isn’t present or future tense. This is important. You’re speaking a love letter and attagirl to yourself.

Now, whenever you’re having a down day or your voices are teaming up on you and how you never finish anything or do anything consequential—you have PROOF that the voice is lying.  You will literally stop it in its tracks (and immediately change your state) when you listen to your recording 🤩.

To wrap up…Save this recording. Name it: Wins for the first half of 2026!

20 minutes won't change your life...until it does.