Episode 3,975, The Power of Silence.

Mom's, it's time to rediscover, rejuvenate, and renew who you are in mind body and spirit.

Welcome to Create Your Now, Your Best Selfie, the show that help you do just that.

Here's your host, Certified Life Coach, personal trainer, and nutritionist, Kristian Warno.

Happy Appi, I hope you're ready for an extraordinary week because guess what?

It is a Monday, it's time to get your thoughts where they belong so you can go out and in fact the

world that you touch, but it's all in the power of silence. For those of you who are brand

new to Create Your Now, welcome to this incredible family. I'm so delighted of your presence.

If you already even had the opportunity, you want to head on over to CreateYourNow.com,

where you can learn more and sign up for the Kisses newsletter to keep it simple strategy,

everyday solutions to live, love, and impact. With this episode is brought to you by AIM,

Inspiring Connection, and Community. Okay, are you ready? Now, I'm going to just tell you right

here off the bat. There might be some quiet times in this episode, so don't think I've melted

away or fallen off the face of the earth for a second or two or three when all of a sudden nothing's

happening. You may not even hear breathing. There's a reason for that. So just so you're not

freaking out, go on, what happened? Is something not working? And you have to push the buttons

frantically. You know how all of a sudden the sound goes, okay, yeah, there's a reason for that.

So I just want to tell you that because sometimes we're surprised in all the best ways,

but then it kind of defeats the purpose because we're like, wait, what? I don't want to miss

anything. And I appreciate that. That's what I love about you that you tune in here every single day.

You subscribe. You share. Thank you. Just thank you from the bottom of my heart because I'm not

here because I want to be here. I'm here because you show up. And that means I show up too because

I want to show up for us. We're family. We get to do life together. And as I was thinking about

everything that's happening in this world today and quite frankly, there's a lot.

But I could sit here and just have the Santa Claus list of stuff that's happening in the world.

But then I think we would get derailed because we would go into this moment of, I can't change

anything. But yes, you can because it comes from what you do, how you impact the world that you

touch with the gifts and talents that God has given you. And so today I want you to think a little

bit differently. And this is coming from honestly from the Olympics and all kind of clue in here

as we go along. But sports is something amazing. It teaches so many things in life.

And I love the Olympics. In fact, we went out to lunch with my son and his girlfriend yesterday.

And it was so much fun because they had basketball games on. That's great. College games. Okay, great fine.

But I'm like, excuse me. Nobody's watching this. Could we turn on the Olympics? And she looks

like, oh, yeah, she goes a couple days ago. We had it on. And you know, I was watching the figure

skating. And I said, yes, I said, there's got the hockey game and figure skating on right now. And it

only happens every four years. She goes, yeah, you're right. Sometimes I think we just kind of go

through the motions thinking that it's just going to be there. And we take things for granted.

So easily because we have so much coming at us. Our lives are flooded with noise. Incessant

messages screaming for attention. Inless notifications begging for a glance. How many

things go off and like, we wait, stop, stop, stop, right? Countless demands pulling us in all

directions. It's no wonder we feel confused and disoriented, overwhelmed by the mass distractions

that invade even a single hour. Take a moment and absorb the power of silence.

Now I know it's hard to be still in silence, isn't it? That probably felt like an

eternity for you. It does because we're like, wait, there's got to be more. She's going to continue

with something. I'm missing something. I got to turn up the volume. Something happened.

Christian, what are you? But you see, we are so trained. We have become enamored by busyness.

And if we're not always doing something, we don't know what to do. Think about that for a minute.

If we're not always doing something, we don't know what to do. We can't sit still.

It's hard to be still in silence. Think about how many alerts, emails, texts, and tasks are

stacking up in that tiny slice of time. How many do you get in one day? And maybe for you,

you need to think about an hour, depending upon how your day works, what you do, etc.,

right? If you're in the corporate world, your film might be bringing off the hook every five

minutes. So just looking at an hour might be okay, but if you're a stay at home mom,

maybe you're thinking, how many screams am I going to get from the kiddos, right? I mean,

let's be real. Or if you're dealing with the dinner dishes and dogs, you might be, well,

I hear the dogs, but it's more like the alarm of going off as to what I have to pull out of the

oven or the beeper from the washing machine to put the stuff in the dryer, right? What is it?

What is it that is pulling you in all different directions? Usually we bite off more than we

can chew, and then we get choked up by the pressure of what's next. So imagine what would happen

if you intentionally step back and embraced silence.

Not the kind of silence where you're idled or checked out, where nothing happens, but a powerful

purposeful silence where your mind clears and your focus sharpens. The real power of silence

is in the intentional pause. And it's in that pause where you're choosing to step away from the

chaos, the scrambling and the noise so you can regain control and clarity. This kind of silence

fuels concentration, not distraction. It tunes your mindset toward precision rather than panic.

It demands intentionality from every decision rather than letting your choices be hijacked by

whatever shots the loudest. It ignites focus, determination, and hope rather than fatigue

and confusion. And you wonder why you go up a flight of stairs and you're exhausted.

Maybe it has nothing to do with your stamina. Maybe you are physically fit,

but in that walk of one flight of stairs, you had two text messages, eight email notifications,

a telephone call, and then something else that just went off. I call that ridiculous. It's

literally almost a distraction or an interruption for each step that you took up those flights of

stairs. When you harness the power of silence, my friend, you're not running from life.

You're engaging with it on your own terms. You're setting your own rhythm instead of reacting

to the world's frantic speed. Isn't it about time that we just slow down so we can speed up

and engage with intentional silence every day? And that is your kiss to keep its simple

strategy. Engage with intentional silence every day. And again, the silence isn't about

just sitting down doing absolutely nothing. Maybe it's reflecting. Maybe it's allowing yourself to

say, okay, I've got these three things that I need to do and accomplish. But what does it look

like? How can I get from point A to point B and then point B to point C, point C to D, etc.,

how do you map it out? If we don't take time to do that with intentionality,

and we're just floating through our day, it's no wonder that we're confused. It's no wonder we're

walking around. Have you ever been in a room where it's pitch, pitch black?

Like, let's say you go to a hotel. Now most of them have little nightlights now.

But back in the day, they did not. And you had to leave on a light and pull the door closed. So

there would be a light. But if you were bold and brave enough, you would have all the lights off.

And you'd have to get up in the middle of the night and you go to the bathroom and you're like,

oh, I don't want to wake up anybody in the room. So you go to the bathroom, you close the door,

and all of a sudden it's like so pitch black. You can't even see what you're doing. Somehow,

you sit on the toilet and do your business somehow. You get everything put back where it needs

to be. But now you're standing there going, how do I get out of here? It's so dark. You're not used

to the room. You don't know where you are. But it's there in that silent moment that you get to

figure something out. And somehow there's the door you find it and you open up and you breathe

a refreshment of air. It really does help when we slow down so we can speed up.

We allow ourselves to process things mentally. Let's go back to the Olympics for a minute.

Have you been watching them? Oh my goodness, the stories that are coming out of them.

If I could just sit here and list them all to you. But that would be Mama Sports Center. And we

would have a wonderful time. Let me tell you because it's all about the stories, right? We get to

write our own stories every single day. We get a new piece of paper that then forms a chapter

in a week. It's beautiful. And sometimes though, we write words that we really don't like.

We have things that happen to us or at us and we don't know how to deal with them.

But sometimes it's in those quiet still moments, the silence where the best lessons are learned.

You see, it was very interesting listening to the speed skating and listening to the stories there,

listening to the ice skating. Did you watch the men's free skate and their short program?

Short program for United States was amazing, right?

Ilya did it tremendously, right? Blue it off. He was number one top. Yes, go go, right?

What happened during the free skate? Fell apart, didn't it? If you didn't know, go back and watch

the replay if you can. Catch it on. I'm sure it's somewhere out there, unfortunately. For him,

I say that because he was and is called the Quad God. He was supposed to do, I believe, seven

quads in his free skate. He did two at the beginning, but in every other one, basically, there was

a mishap and he pulled out of one to only end up with a single, pulled out of another to do a

double, not a quad. Here, he had all of this pressure of being the number one. I mean, he could

have mistakes and still get the gold medal. But he fell. He didn't get the points that he needed

for the technical score. A lot of people, if you watch and see online, they're making all of these

comments as if like, oh, well, you should have done this. You should have done this. Let me tell you

as an ice skater. Don't pull that unless you know ice because you don't know what it's like to be

in their shoes. Number one, now I'm saying that because we're going to analyze this here for a minute

too. So you've got to be careful what you put out there. If you're going to respond directly,

I'm just saying be kind, be kind because you don't know where he was. Only he does.

He only knows where his mind was, but I will say this, there's a lot of noise around him.

There was a lot of noise when it came to the team competition for ice skating. And he didn't do

really well. And he had to get on social media. Notice how I said that he had to get on. Did he

really? Did he really have to get on and explain himself? What if he would have tapped into the power

of silence and said, you know what? Off goes social media. This is my time. This is Mama Sports Center

coming out right now in me. Honestly, I get a little bit tired of the media in our athlete's faces

all the time. Let them do their job. Let them finish it. And then you can talk to them when it's

all complete. Stop interrupting their mindset. Now some will say, oh, but that's the thing.

You have to do your media appearances and all of this. Really, you go try and do that.

It's easier to be behind the camera than in front of the camera. You're asking these elite

athletes. And I'm talking about anybody and everybody, not just the ice skaters. I'm talking about

every athlete that's out there, a basketball player, a hockey player, a football player,

a gymnast. Whatever your sport is, yes, some would say you've got to be the elite of the elite

and be able to handle it all, but we're also human. And there's something called silence

that opens up this treasure trove of focus and clarity. Could we, the noise, have been something

that created this mass craziness for our US skater? I mean, think about that for a minute.

Should we be bearing some of that responsibility? Now, I know the backlash right now isn't

me. No, Christie. And that sounds a little wrong because, you know, he's elite athlete. I get that.

But I also get that there's a lot of noise. And there was a lot of weight on his shoulders.

I want you to take yourself to a lot of noise, even if you have to go back 20 years when your kids

were younger. Oh, I remember five little kids, homeschooling, five kids under the age of eight.

Oh, the beautiful days, yet they were chaotic and they were loud and they were fun and joyous

and lots of giggles and tears too. But you see, there were intentional moments as a mama,

as a teacher, as a wife, as a laundry cleaner, as a chef, right, put on all my hats,

where silence was golden. And it was in that silence that the impact was created.

What if Ilya had that opportunity and said, you know what? I'm not going to respond to this when

it comes to what happened at the team event. Honestly, it's done to their business. He's right.

And then going into his individual free skate and short program, he did awesome at the short program.

And then his comment was, he felt really confident. He felt ready as he hit the ice.

Some people would say, oh, well, that was just being overconfident. Can you be overconfident?

Or was it that the nerves were just shifting a little different direction?

And this silence was actually louder, or maybe the noise was actually louder.

Because it was like, if you fall, it will hurt even more. And look what happened.

So I bring all of this up because a lot of us around the world are watching the Olympics.

We don't all watch football. I love it. But we have this draw to the Olympics. And I love it.

Winter or summer. I love the Olympics. I love seeing all the athletes. Of course,

we're all rooting for our own country. But let me tell you, I want all of our countries to do the

best. Those elite athletes have worked hard. And yeah, you want your country to be on the top.

You want them to get the gold or the silver or the bronze. But that doesn't mean that it's

anything less than if you're coming 10th, 15th, 20th or 36th place. Because let me tell you,

they're always an Olympian. But for some reason, we get in our heads that we got a shout louder.

How does that translate to you in your life? Do you feel like you have to shout louder to be

noticed? Do you have to have more accolades to say, Hey, look at me here. I am.

What if you were to quiet down a little bit to focus more, to engage with intentional silence

every day and see the shift when it comes to reaching your goals, to obtaining your dreams,

to creating the lifestyle that you really want, to being on purpose every single day.

So what does it look like to embrace and engage this intentional silence every day? Well, number

one, schedule silence like a meeting. I know that sounds strange, you're like Kristian. I don't get

a breath, a fresh air let alone you want me to schedule silence. Yep, go to the bathroom.

Seriously, it may be in the shower. That might be your silence time. So instead of a 10 minute shower,

you're going to schedule it for 15 minutes and you're going to have some time of just clarity

of thinking. Because if you want silence to work for you, you have to treat it seriously.

So block a consistent time on your calendar. Like I said, the shower works great. TMI,

maybe going to the bathroom too, works too. Whatever you need to do and it might be the season.

I'm traveling a lot for me. It's in the car. I turn off everything and I love the silence.

All I hear are the cars going by and me and my thoughts. That's it.

So when you block a consistent time and you want this consistent time to be a span long enough

to think, to reflect and to strategize without distraction, you don't want to get interrupted. So

if you have a little one at home, do it during nap time. Guard this time as fiercely as you would

a doctor's appointment or an important deadline. You want to protect it.

Treat it well and it will take you far. Number two, create a distraction for your zone. I know

where moms hit doesn't happen that way. Does it? Okay, sometimes it doesn't, sometimes it doesn't.

But silence doesn't just mean shutting your mouth, shutting your lips, right? It doesn't mean that.

It means shutting down the constant digital noise too. So guess what? Pick up your phone.

Turn off that notifications. Turn them off. How many tabs you have opened on your computer?

Don't look at mine. You do not want to say because I'm guilty as charged. I have too many. But

I will tell you this, I have them grouped. So I can swish all of them down to only like eight tabs

and my, my computer looks so clean and I love it. So that's how I create a distraction for your zone.

Maybe put your phone in another room if you have to. It's okay. Your environment must support

your purpose. What is it that you need during the season of life that you're trying to be on point

with? And then finally number three, use silence to guide action, not avoid it.

Intentional silence isn't procrastination dressed up as meditation.

It's a tool to sharpen your clarity and set your direction.

So it's not about saying I'm just sitting here and do nothing. I'm going to pretend like I'm

thinking. No, no, no. It truly is to sharpen your clarity. It's to give you that space.

Our minds are full of so many things, right? I mean, right now as I'm recording for you,

you can't hear it. But there is a train horn going off. And that train track is only two blocks

over from me. Now you can't hear it, but oh my goodness, I can hear it. And as it comes in,

I could get trapped up in how many times they're honking it. Now they're required to do that in our

city because there wasn't accident that happened. And so at every train crossing, they have to do

it. And so I hear it for a few minutes. It's not a big deal. We've got great insulation. And I

share this with you because it may not just be your family that's creating the noise. It may not be

your job that's creating the noise. It may not be the phone that you're carrying that's creating

the noise. It may be things that you have no control over. But remember, this isn't about

shutting down everything that you can control. It's about allowing yourself that time. That space

it says, okay, this is our right. I'm not going to pretend I have nothing to do. I want to gain

that clarity. I want to sharpen where I'm headed so I can set my direction. Use the space to prioritize

what truly matters and craft your next move with conviction. Confusion leads to indecision.

But clarity, you're like, I got this decision made. Let's go do it, right? The point isn't to

escape the mess of daily demands. It truly is to find the quiet space where your mind recalibrates

and your will grow strong. That determination begins to bubble up within you. When you own this

silence, you walk forward with purpose, not reaction. You act with confidence, not hesitation.

You decide with courage, not confusion. My friend, silence is not empty. It's full of power.

It gives you the chance to write your story. And some days we need to rewrite too, right? But

it allows us to write your story with clarity instead of contradiction. It lights a path through

the noise and leads you to where your focus, determination, and hope reside. So don't wait for

silence to find you. Seize it. Own it. Use it. Your next level begins when you choose to turn down

the volume and tune in to what really matters. Go in peace. Be present. Be incredible. Be you.

I love you so very much. I cannot wait to see you on the other side. Blessing tags and lots

of love. We'll talk to you real soon. Have a glorious blessed day. Shhh. The power of silence.

Feeling inspired and ready to train for life and love your journey, visit createyournow.com

for more incredible resources to help you along the way. We'll see you next time on Create Your Now,

Your Best Selfie. And remember, always be sure you consult your physician before beginning any

health and fitness plan.