Ep #147: Right Now Focus

Ep #147: Right Now Focus

Weight Loss Success with Natalie Brown | Right Now Focus

Take a moment and just think about where you are on your weight-loss journey. This can be in relationship to your weight goal, any health outcomes you have in mind, the changes you want to see in how you regard food in your body. Are you satisfied with where you are right now, or do you think you should be somewhere else?

So many people think they should be farther along, developing different habits, and seeing different results than they are. In fact, it’s so universal that I’m starting to think it’s just a human default. But the truth is, wanting to be somewhere else in the future creates a feeling right now, often sadness, frustration, disappointment, or hopelessness, and these emotions aren’t going to fuel you on this journey.

Tune in this week to discover why believing you should be somewhere other than where you are right now isn’t helping you act in your best interests, and how to instead focus on right now instead, so you can decide how to keep moving forward step by step.


What You’ll Learn from this Episode:

  • Why believing you should be farther along doesn’t help you reach your desired outcome faster.
  • How thoughts and emotions around being behind make you more likely to give up.
  • What you can do to develop right-now focus, instead of beating yourself up for everything you still haven’t achieved.


Listen to the Full Episode:


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Full Episode Transcript:

This is Weight Loss Success with Natalie Brown, episode 147.

Welcome to Weight Loss Success with Natalie Brown. If you’re a successful woman who is ready to stop struggling with your weight, you’re in the right place. You’ll learn everything you need to know to lose weight for the last time in bitesize pieces. Here’s your host, Master Certified Coach Natalie Brown.

Hello, everybody. I want you to take a minute and just think about where you are at on your weight loss journey in relationship to your weight goal maybe. In relationship to any desired health outcomes you have in mind, in relationship to the changes you want to see and how you regard food in your body maybe. Whatever you’re measuring, whatever you’re after just think about for a minute where you are. And I want you to ask yourself if you’re satisfied with where you are.

Or do you think you should be somewhere else, farther along, better at things, over certain habits, seeing different results than you’re seeing. When I ask this question of my clients they think the latter. They think it should look different than it does in some way. I am actually kind of starting to think this might be a default setting of humans in general because it just seems so universal. Or maybe it’s just a default setting of those of us who are on a health or weight loss journey of some kind. I don’t know but it certainly is a default setting of my clients.

The thing about thinking you should be farther along in relationship to wherever you are wanting to be some day in the future is that it creates a feeling for you right now. It creates sadness or disappointment, or frustration, or hopelessness. And when we are using sadness, and disappointment, and frustration, and hopelessness as fuel for our right now actions we don’t act in our best interest. We don’t do the things that will get us closer to our desired outcome.

We start to take giving up actions, or desperation actions, or effort actions. So our thoughts about where we should be, about how far away the goal is still, how we should be there already, our focus on that future point impacts right now. And your weight loss goal is made up of a whole bunch of right now decisions. So if we’re going to be hyper focused on something on anything, let’s shift the focus from the goal, the future to right now.

My daughter has gotten really into working out this past year especially lifting weights. She started from zero, meaning she hadn’t been doing really any exercise at all for two years. After she quit dancing, she just didn’t really replace the exercise she was getting with anything else. So after a couple of years of being pretty much sedentary she finally decided she wanted to do something different. She wanted to start going to the gym with her friend who was really into it. And she just fell in love. And she’s been going six days a week for over a year now.

It’s been really fun to watch her set goals for herself and meet them. For example, when she started working out she couldn’t bench the weight of the bar, which is 45 pounds. So she started with that as a goal. She wanted to be able to lift the bar. She did other exercises over and over with lighter weights day after day until she could do one rep with the bar. And then she kept going until she could do a full set of reps with the bar. And then she added some weight and did one rep.

And then she kept working until she could do a full set of that weight. She eventually set a goal to be able to bench her own body weight and five pounds at a time she worked up to it until she finally did it about maybe a month ago. So it took her a full year of daily workouts and specific focus for her to be able to reach her goal and now she’s the strongest girl her trainer works with because of her dedication.

If she had decided on a body weight bench on day one and tried to lift that bar, she would have laid down on the bench, put her hands on the bar and nothing would have happened. She would have strained, and pushed, and maybe injured herself in the process and not have done it. And if she let her journey be decided by the fact that she wasn’t where she wanted to be yet she would never have put in the right now work that it took to get safely, and healthfully, and authentically to the place where she could do what she wanted to and beyond.

Once upon a time I played the piano. I started when I was really young, three or four. And I took weekly lessons and I practiced daily and I did piano recitals every six months consistently for over a decade. And it all started with note flash cards, and music theory, and scales. I didn’t just sit down at the piano and start playing. I was not a prodigy. I had to learn that the white and black keys on the piano, what they were. That they each had a letter name and that there was a repeated pattern of letters and keys on the keyboard.

And that those black and white keys and their letter names translated to black dots on a set of lines on paper that you could follow to play a melody. Not only did I have to learn the language of music but I also had to learn the coordination of using my fingers to play the music, to look at the paper and take in the information of those notes and then have my finger play that corresponding note on the keyboard. And all of my fingers coordinate to play subsequent notes. And then eventually to have my left and right hands look at different notes and play different things at different times.

That did not happen on day one or even year one. I practiced scales every day, moving my fingers repeatedly up and down the keyboard very slowly at first as I built the muscles and learned the coordination and dexterity required. Eventually I played right hand simple melodies over, and over, and over. And then I practiced with my left hand by itself. And eventually I put them together still with the most simple short melodies, daily work for years, and years, and years.

I did not sit down that first day and expect to play Mozart. There was so much for me to learn and practice on my way to that. If I had done that, if I had sat down and said, “Give me the most complex Mozart you have, I want to play it.” I would have told my mom on day one that it sucked and I would have quit. Okay, I did actually think and tell her that it sucked a lot throughout that decade. I mostly hated having to do it. Is was really hard work putting in the time and effort to practice daily and to learn notes, and chords, and new songs.

But I did and eventually I could play songs. I could sit down and I could look at a piece of music and I could play it without thinking about the notes and the coordination, and all of that. I didn’t have to think about it too much. In high school I started taking ASL. I took it throughout high school and I eventually took it in college. And by the end of my four years of sitting in class multiple days a week and practicing, I was fluent. I did not walk out of my classroom on day one angry that I could not understand or sign.

I knew it would require many, many, many hours of study and practice to be able to do that. This is how we approach most new endeavors we embark on. We know we have to start at the beginning and we have to work our way through the process of learning and skill building. We know it takes time. We know that the way we improve and achieve our goals is by putting in the work consistently, taking the actions right now that we need to do to get stronger and better and more adept.

On a weightlifting, or a musical instrument, or a new language journey we focus on right now, on what we need to do day in and day out to get to our goal. We have a goal a certain amount of weight lifted, or a song we want to someday be able to play, or a level of proficiency we want to be able to reach, the ability to communicate fluently. We know that’s where we’re headed but we focus on what we need to do next today to get closer, to keep going.

If you think about navigating your way somewhere with a maps app, you need to put in your destination in order for the app to create a route for you to take to get there for sure. Without a destination you’re going nowhere. But then you have to follow the right now directions one by one to make it there. You have to pay attention to what you need to do next, what exit to take, what direction to turn, how many miles until the next move you’ll need to make. And you have to pay attention in real time right now to what you’re doing, changing lanes to exit, slowing for traffic in front of you, etc.

It’s a very right now experience. A bunch of right now actions that eventually lead you to where you want to go. You are aware of your destination, you know that’s where you’re going but you’re focused on right now. The truth is that you shouldn’t be anywhere but where you are. You are where you are based on your right now actions.

When you think about what’s next instead of how far you have to go, you create feeling fuel like determination, commitment, acceptance, compassion even. And that feeling fuel will create completely different effective right now actions that will move you forward. Focus on right now, that’s all you need to do. Ask yourself what’s next, what’s most important today, what decision gets me closer right now. You’ve totally got this. I’ll see you soon.

Thanks for listening to this week’s episode of Weight Loss Success with Natalie Brown. If you want to learn more about how to lose weight for the last time, come on over to itbeginswithathought.com. We’ll see you here next week.

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Meet Natalie

I spent over 2 decades battling my weight and hating my body, before I found a solution that worked FOR GOOD. I lost 50 pounds by changing not just what I eat, but WHY. Now I help other women like me get to the root of the issue and find their own realistic, permanent weight loss success. Change is possible and you can do it. I can help you.

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