Stop, Start, Continue: What's Actually Worth Your Energy This Year?

You can't add more to your life until you make space for it.

Before you set one more goal this year, let's get honest about what's already on your plate. What's draining you? What's missing? What's working?

Here's a simple framework that might help.

The Stop, Start, Continue Framework

Answer three questions:

STOP:  What needs to go?

START: What would fill you up?

CONTINUE: What's working that you need to protect?

STOP: What Needs to Go?

What are you doing out of guilt, obligation, or fear of disappointing someone?

Examples:

• The committee you're on but secretly dread

• The friendship that feels one-sided

• Scrolling social media first thing in the morning

• Over-committing your weekends so there's no downtime

• Trying to meet expectations that aren't even yours

  
  

Ask yourself: What's one thing I wish I could stop? What would actually happen if I did?

Here's the thing: "I don't want to anymore" is reason enough to let something go.

START: What Would Fill You Up?

What's missing from your life that would actually energize you?

Examples:

• Going to bed 30 minutes earlier

• Moving your body in a way that feels good

• One coffee date a month with a friend who gets you

• Saying "let me think about it" instead of automatic yes

• Actually asking for help when you need it

• Reading for pleasure again

Ask yourself: What would make me feel more like me?

Here's the thing: Small starts count. Ten minutes counts. You don't need a whole afternoon.

CONTINUE: What's Already Working?

What's giving you energy that you need to protect?

Examples:

• Your morning coffee before everyone wakes up

• Not checking work email on weekends

• Your weekly call with your best friend

• The walk you take after drop-off

• Family dinner, even if it's chaotic

Ask yourself: What's one thing I don't want to lose?

Here's the thing: Good things don't maintain themselves. If you don't actively protect them, they'll slowly slip away.

How to Actually Use This

1. Take a few minutes and answer the three questions. What comes to mind first is usually the truth.

2. Pick ONE thing from each category. Don't try to overhaul everything at once. Just one thing to stop, one to start, one to continue.

3. Get specific. Instead of "Stop overcommitting" try "Step down from PTA committee after this school year ends" Instead of "Start self-care" try "In bed by 10 PM on weeknights"

4. Tell someone. Text a friend. Share it in The Branch Moms group. Say it out loud. Whatever makes it feel real.

5. Check back in every few months. Life changes. Your needs change. That's okay. Adjust as you go.

Your Turn

So here's our challenge for you:

STOP: What's one thing you're ready to let go of?

START: What's one thing that would fill you up?

CONTINUE: What's one thing you want to protect?

Because motherhood is hard enough without carrying things that were never yours to carry in the first place.

Here's to doing less, but doing it better.