Follow the plan… Not your emotions
It’s Monday morning, and today’s the day you begin your transformation.
You laid out your workout clothes. Your meals are prepped. You’ve got Earn Your Leisure in your earbuds.
The checklist is clean. The path is clear.
You’re all set to win this go-round.
What you didn’t plan on? The things out of your control…
A flat tire on the way home from the gym.
A kid with the sniffles at school.
That work project you swore you saved to the cloud… gone overnight.
Yep, life happens.
You tried your best not to cry out, “Why me? Why today?” But the emotions hit hard.
By the end of the day, you gave in, sulking, defeated, sliding into a no good fast food restaurant’s drive-thru ordering everything except a salad.
On Day 1.
You quit before you even started.
You let your emotions win.
And you ended the night saying you’ll “try again next Monday.” That’s six whole days thrown in the trash.
Here’s the truth: your problem starts where it can also end…
The Illusion
The illusion is that emotions must be obeyed.
Especially as women, we lean hard on intuition because our intuition is powerful. But can you tell the difference between intuition and a fleeting emotion?
They sound similar. The difference is that one is subtle guidance, while the other is a loud, manipulative persuader.
The lie says: “If you don’t feel like it, it’s not worth doing.”
That lie keeps you in cycles of unfinished goals and broken promises to yourself.
The Direction
Here’s the truth: your plan is the compass, not the mood of the moment.
But how, Spivey? How do I stop giving in to my emotions?
For me, I keep a four-word expletive at the top of my toolbox:
“Shut the f**k up.”
I say it out loud, think it, or write it. That shuts down the noisy emotion so I can hear the subtle whisper of my plan again.
One, two, or even ten moments that go against my plan are just redirections… not excuses to throw my compass out the window.
Now, let me share practical ways you can stick to your plan when emotions flare:
- Get clear on your What and Why. Without a rooted Why, any inconvenience will be excuse-worthy.
- Stop moving the goalpost. Raise your standards instead. Don’t expect life to pause just because you’re starting something new.
(*On my very first fasting day, my family threw a graduation party for my cousin. They cooked a spread of ribs, fish, asparagus, cake, and more. I stayed right there in the kitchen and dining room with them as they ate and talked about how delicious it was. And I didn’t give in. I made myself a to-go plate for the next day. Why? Because I want different, so I have to do different.) - Measure progress, not feelings. Feelings lie. Numbers don’t. I created this habit tracker for this exact reason… the data calls you out with love. Track checkmarks. Celebrate effort. Journal your wins.
I understand.
I innerstand.
I overstand.
None of this is easy. But why expect easy? If it were, you’d already have the results you’re chasing.
Follow the plan. Not your emotions.
And if you need help sticking to your plan, the 100 Days, One You mini-guide and habit tracker is your powerhouse sidekick, mindset mastery + number tracking. Together, they’ll keep you grounded when emotions flare.
Believe it or not, the more you follow the plan, the easier it gets.
So reply to this email and share the most recent time you leaned on your plan instead of your emotions? What happened?
Have a wonderful week.
Peace out, Peace in.
—Spivey J.