Welcome to the Mindfully Richard Podcast. I am your host Mariana Thomas and I am thrilled to be back on this journey with you. In this rejuvenated series, we will be diving into the world of mindfulness, self-care, and personal growth. As we share inspiring your stories, practical tips, and expert advice to help you recharge your mind, your body, and soul. So grab your favorite cup of tea, find a cozy spot, and let's embark on this transformational journey together. Get ready to feel mindfully recharged and empowered to live your best life. Let's begin.

I am so glad you're here today because we're stepping into a conversation that I believe is going to define not just this moment, but the entire year ahead. So let me start with this truth. In 2026, the real flex, the real advantage, the real power move is self-regulation, not hustle, not perfection, not pushing through burnout. Because if you can master you, you can master anything. Now listen, self-regulation isn't about being calm 24-7. It's not about pretending you're okay when you're not. And it's definitely not about suppressing your emotions. Self-regulation is this: it's the ability to hold your center when the world tries to pull you out of it. It's choosing awareness over autopilot. It's choosing intention over impulse. It's leading from a grounded place instead of a triggered place. And let me tell you, in a world that's getting louder, faster, and more overwhelming by the day, this skill becomes your anchor, your advantage, your protector, your quiet power. Let's get real for a moment. When we don't regulate ourselves, everything becomes harder. We overreact, we shut down, we miscommunicate, we make decisions from fear instead of clarity. We lose our sense of presence and connection. And for my leaders, my parents, my creators, my entrepreneurs listening, you know this. When you are dysregulated, everything feels 10 times heavier. You feel drained, you feel scattered, you feel like you're trying to manage the world with an empty cup. And your nervous system, she's tired, she needs you. But here's the good news: you can build self-regulation. You can strengthen it like a muscle. And when you do, it changes everything. Let me give you three tools. Simple, powerful, game-changing regulators for 2026. 1. Awareness before reaction. The moment you notice, I'm triggered, I'm overwhelmed, I'm spiraling. Pause. This tiny moment of awareness is the doorway to self-regulation. Because when you can name your state, you can shift your state. 2. The intentional pause plus physical grounding. This is where the body leads the mind. Feel your feet on the ground, slow your breath, drop your shoulders, bring your voice down one level. Your nervous system listens more to your body than your thoughts. So when you ground your body, your mind follows. 3. Choose response over impulse. Here's the flex. Do I want to lead from reaction or do I want to lead from intention? In 2026, this question becomes a superpower because the person who can choose their response instead of reacting in the moment is the person who owns their energy, their clarity, their direction. Why self-regulation makes you magnetic? Let me tell you something, friends. Self-regulation doesn't just make life easier, it makes you magnetic. People are drawn to someone who doesn't crumble under pressure, someone who responds with intention, someone whose presence says, it's okay. We're grounded here. You become the calm in the room, the clarity in the chaos, the trusted voice, the safe energy. And that, my friend, is leadership. Whether you're leading a team, a family, a community, or the direction of your own life. Now I want to give you easy ways and practices to strengthen this skill. Tiny habits you can start today. 1. The 90-second reset, one minute and a half to breathe, ground, and regulate. Yes, it really works. 2. Breath before boundaries. Before you respond, inhale. Before you say yes or no. Inhale. Before you react. Inhale. This alone changes your entire communication style. 3. Emotional labeling. Say the emotion out loud or internally. I am feeling anxious. I am feeling angry. I am feeling disconnected. Labeling reduces emotional intensity by almost 50%. It's science and it's powerful. 4. The self-check-in ritual. Ask yourself throughout the day, how am I really? You can't regulate what you don't recognize. 5. Intention over impulse. Use this question as your guide. What is the version of me that I'm becoming, and how would she respond right now? That's transformation, that's alignment, that's growth. As you step into 2026, I want you to take this with you. Your ability to regulate your inner world determines the quality of your outer world. Self-regulation is your strength, your power, your peace, your leadership, your freedom. So today, just try one thing: one breath, one pause, one check-in, one moment of awareness. Because those moments add up. And when they do, you don't just change your day, you change your life. Before you go, I created a free worksheet to help you take everything we talked about today even deeper. It's called Self-regulation, your 2026 Flex Guide. And inside you'll find a quick assessment, grounding tools, daily practices, and a space to set your personal commitment for the year. If you want it, just head to the link in the show notes and enter your email. Download it, use it, share it, and let it support you as you step into 2026 grounded, intentional, and fully in your power. Thank you for being here with me. Thank you for choosing growth, clarity, and presence. Until next time, stay mindful, stay grounded, and stay true to who you're becoming.

Thank you for joining me today on Mindfully Recharge. I hope this episode has inspired you to continue exploring ways to recharge your mind, body, and spirit. Remember, the journey to a more mindful and fulfilling life is a continuous one, and I am here to support you every step of the way. As I wrap up today's episode, don't forget to subscribe to the podcast on your preferred platform. So you, my friend, never miss on any of the episodes. Be sure to also rate and review it to help others find their way to a more mindful, recharged life. If you have any questions, suggestions or stories to share with me, please connect with me on my social media platforms or social media channels and visit our website www.marianatomage forward slash podcast. I would love to hear from you and who knows, your story may just give you future on the podcast. Join me next time as we continue to dig into the world of mindfulness, personal growth, and self-care. Until then, take care of yourself and stay present and keep recharging your mind.