4 Step Method To Decrease Stress & Get Results

I’m happy to be here. You may know that about 25 years ago, I was involved in a life-threatening car accident with severe injuries, Multiple surgeries and I was out of work for about a year.  I didn’t walk for six months and had resulting chronic pain for about seven years.

And so, for the last 15 or 20 years, I’ve been sharing my message of mindset and motivation, to the public and to everybody that’ll listen.

This year I’ve developed this website,

Awaken Your Wellness Now and have my Facebook page and my weekly blog. And I’m super excited to be here and bring this information out to you.

Today, I wanted to talk about what I call my

4M Mindset Method.

Now, I developed the 4M Mindset Method only about 8 to 10 weeks ago.

I’ve been developing over the years, tips and tricks to help people. I like to have simple things that people can use to help break their negative mindset loop and to help improve your mindset, motivation, and your focus to get you past your challenges, whether it has to do with pain you’re going through, whether it’s physical or psychological or any difficulties you’re having in life.

This really overflows into personal growth and development throughout your whole life. And that’s the huge difference that it made for me, in my life.

And one of the reasons I developed the 4M Mindset Method is because I have times in my life, even now, after working on motivation, focus and mindset for these past 15 to 20 years.

And I do it on a daily basis; I still have times when I feel stressed, overwhelmed, and get stuck in a negative cycle.

And it’s hard to know what to do. And so I sat down and I said, okay, how do I make this simple for people and,  show people what I have a tendency to do.

But let’s first, talk about why we get overwhelmed and stress sometimes.

What are the different things that overwhelm us and increase our stress.

And I went through the things that I feel on a day where I’m having that stressed out feeling. What do you feel?

You feel frustration from all of the things that are going on, and  you can feel hopeless at times, self doubt that you’re not good enough to get all the things done, that you have to get done.

A feeling of failure, a feeling of anxiety, and sometimes depression.

And what happens too, is we get in this cycle and it is hard to break the cycle.  Sometimes it’s hard to know why we feel stressed and overwhelmed sometimes. And the more you think about it, the more stressed and overwhelmed that you get. So it becomes this vicious, negative loop cycle.

And so what are the causes of us getting overwhelmed other than just our thought process?

Sometimes it’s that we’re doing too much.

We have too much going on and that we just have all these things going on in our life and we don’t know how we’re going to get it all done. Sometimes we try to do too much.  We try to do what is past what our capability is and we’re doing too much.  But at the same time, our mind says, I should be doing more.

You sit down on the couch and your rest at the end of the day and you say to yourself; I should be doing more.

Or you wake up not knowing what you should do, because there are so many things that you have to do that you have difficulty deciding how you’re even going to get started.

And so when you can’t decide how you’re going to get started, because you’re overwhelmed and stressed out, you have a tendency not to do anything at all.

And this negative cycle, this negative mindset loop, can be a vicious cycle that just goes around and around and around.

And so how do you break the cycle?

So I always like to think of tips, tricks, acronyms.  Anything that works to help you remember things to do. So before I even get to the 4M Mindset Method.

So think of these 3 R’s that I want you to think of…

You Recognize,You Reframe and you Reset.

To recognize is have that awareness that you’re actually in this negative mindset loop, because what happens is when we’re stuck there, it can be overwhelming.

And the thoughts go round and round and round.

What do I have to do today?

What do I have to do tomorrow?

There’s this list of all of the things that I have to do.  That I have to get done, but I can’t do it.

What if I’m not good enough?  Then if you’re a failure thoughts comes in.  Then the self-identity; I’m not good enough comes in.

So it’s recognizing that you’re in that loop and that you need to break it. So recognize and then…

Reframe,  We need to reframe our thoughts.

We need to reframe our thoughts from that negative mindset to say; okay, what can I do? That’s constructive and positive.

That will move me forward from where I am to break this negative mindset loop and to reset.

So if I can recognize my state, reframe my thoughts, then this will allow me to reset and get back on track.

And we’re going to talk about how to do that, to make progress.

So let’s talk about the 4M Mindset Method that I developed.

I said, what do I do to break this cycle for myself? And how do I make it easy for people to help themselves and to help you get back on track.

The first M of The 4M Mindset Method is: … Make “The Choice”. Now notice I said, Make The Choice, not make A choice.

If you make a choice, it just,  I decided to have a sandwich,…

this make a choice,… make the choice is to make the choice that you are in control to make the choice that you are going to break your negative mindset loop.

Because very often what happens is, you can’t break the cycle because you don’t always recognize you’re there.

So the key is to have the awareness and make the choice that you know, that you are in control and that you can break this cycle, break this loop and get back on track to where, you can move forward and progress forward and accomplishing things.

So after you’ve made “The Choice”, then I want you to…

Make A List. Now this is really make three lists now. And also too, I’m going to show you guys this, this is, if I can show you this, this is going to be the free PDF that if you sign up, I’ll put the link below.

 So,first you said, make the choice. Second. We said, make a list. And so the, the make a list is make three lists. So what I want you to do, this is going to help you organize your thoughts. Because very often, again, when we’re going round and round and round, we start to perseverate on all those negative things and why I can’t get things done as opposed to why I can get things done.

So the three lists that you’re going to make,  The first list is going to be actions that I need to do Now.

This is in the first list, from the present, the time that you’re writing down the list from the first 24 to 48 hours, things, tasks and actions that you need to do today and tomorrow that need to get done, that will help clear your mind and help getting you going, going towards what your goals are and the things that you need to get done.

The second list are actions and tasks that need to be done, but they can be pushed off. People pushed off the things that need to be done soon. Give yourself a timeframe in this timeframe for this next list are things that would need to be done from 48 to 96 hours or from 48 to a week.

This allows your brain to start to, sequentially, know what you need to work on and keep all of your tasks that you need to do and what you need to focus on and your mindset setting on positive accomplishments of the tasks that I need to accomplish.

And again, these two lists would move forward. So you get the first things done on a 24 to 48 hour list. And then you move forward in that 48 to 96, our list gets back to the 24 to 48 hour list. And you can break that down again.

If you’re stressed and overwhelmed, break that down into the first half a day, okay, then you’re going to break it down into an hour.

Now the third list, this is an important list too. And this is where that challenge comes in.

The third list is the things that you have no control over.

The thoughts in your head right now that you’re perseverating on, that you have no control over.

Example:  What your boss is thinking about you,

what you saw on the news,

something you might need to worry about three months down the road, or two months down the road or year down the road.

These are things that you have no control over right now. That’s the list that you’re going to make on the side, the third list. And that’s the list that you’re going to give yourself permission to let go of.  Clear it from your mind.

Now we need to make a plan. And again, now back to acronyms that I like to help keep your mind focused and easy to remember when you make a plan, that’s really the goals that you’re going to set for yourself and the goals that you want to do for first day, second day, week, month, year.

Now, if you’re stressed and overwhelmed, start out with today, then go to tomorrow and then go for the week. So the goals, what I want you to do for the goal, is to remember the acronym

G P S. Now GPS, We think of that as the global positioning system that we use in our navigation systems, like Google maps or Waze.

And if you’re watching this video 10 years from now, we’ll probably have something else. Instead of it standing for… global positioning system, it’s going to stand for…

goals, plans, and strategies.

So I want you to think about what are the goals that you want to accomplish today, tomorrow 96 hours a week, and go from there.

The plans are the specific tasks and actions that you need to do to accomplish the goals. The goals that you’ve set for yourself.

Now strategies are more of the overview. How do I want to accomplish these goals and what is, generally, my overview of how I’m going to accomplish them.

So again, goals, plans, and strategies. 

First we had… Made The Choice that you ARE in control and that you’re going to break your negative cycle loop.

Next is… Make A List, which is three lists… Making a list of things that need to be done now. Then, things that need to be done soon, but a little bit later, and then things that you can’t control that you’re going to let go.

Then we said, make a plan.  You’re going to use GPS with stands for goals, plans, and strategies.

Now the last thing is, after you’ve made a plan, you’re going to…

Make A Schedule.. because then you could have all the plans in the world. But unless you schedule these tasks and these actions that need to be done to get the things that you need to get done finished; it’s not going to happen.

Some would say, if it’s not scheduled, it doesn’t exist.

But what I want you to do is; if you’re stressed and overwhelmed, think of it in 15 and 30 minute blocks. 

You have your list of things you need to accomplish now, which is this first 24 to 48 hours. Break it down into 15 minute and 30 minute increments. That way you’re know, okay, this task is should only take me 15 minutes.

Boom, you finished that task. You checked it off. You reached that goal. Another task that you had to do that day might take 30 minutes. Maybe it’s a double block and it might take you an hour. Then put two 30 minute blocks in the schedule. You finished that task.

Boom! check it off! And you accomplish what you decided to do on that list.

And the more that you’ve made your list, organize your thoughts, made a plan and schedule out how you’re going to accomplish these tasks. You will start to make progress and be less stressed and less overwhelmed because your thoughts are, now, more organized.

Now, what happens, is you will start to see the results by doing this. And by making that choice that you are going to break this negative mindset loop and making out your lists to organize your thoughts and to make your plan on how you will do that.  And then schedule it.

You will start to see that you mind will focus on getting things done. And when you’re focused on getting things done, what happens is there’s less time to less time and less room in your mind for being stressed, overwhelmed, feeling of lack or feeling of fear.

. And if there is too much to do, what’ll happen is you’ll start to see by listing out what you need to do, what you need to do later.

And then what you need to let go of this will start to organize what your actual priorities are.

And one of the most important things to do is to make a plan and that you will start to see what your mind is aligning with and what you want to accomplish.

Now, We could go into a whole nother weekend course just on setting goals and being very specific on what you want to accomplish.

Some people would say go out five years and then you could have three-year goals one year goal, one month goal, and then break it down into weeks and days.

But if you’re feeling that sense of overwhelm and stress, what I want you to do now is just focus on the day.

Just focus on tomorrow and just focus on the week.

And again, here’s the 4M Mindset Method.

The 1st M is: Make “The choice”.

The 2nd M is: Make A List or three lists.

The 3rd M is: Make A Plan and

The 4th M is: Make a Schedule…

and you’ll start to see positive results in your life.  I hoped you like this information. I’m going to make available on, I’ll put a link for my 4M Mindset Method PDF. Just CLICK the link below.  If you’re already on my email list, you will receive the pdf.

I’ll give you the link to that. And then you could put your email in and what I’m going to do as a bonus. You can also get, um, you’ll get my free video course, which is called five steps to focus, move forward and get results.

Be Positive, Be Motivated, Be Focused and Be Well,

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