What You Focus On Expands 🔎

Hey friends 👋🏻

Here are Doable ideas, Reflections and Mindfulness to try out this week.

Doable ideas 💭

Do a quick check-in at the end of the day regarding your energy level, win and things to improve. Make a little tweak tomorrow. #onepercentbettereveryday

Reflections 🪞

Am I still on track with achieving my 2023 goals?

Mindfulness 🧘🏻‍♀️

Following last month’s sprint of creating 3 tracks for a competition, I feel sad to admit that I was exhausted and unmotivated to complete my usual creative projects.


Like most things in life, we need moderate amount (however you define it). Too much or too less can cause problems.


So this week I encourage you to go through your calendar and/or your journal to find out what you need to do more/less of.


It’s helpful to look at it in terms of life aspects:

  • Have I neglected my social life lately?
  • Did I put enough effort in maintaining my physical health?
  • Who got the best of me this week?

Treat each week as an experiment. 🤓


Well, at least I managed to meet my weekly newsletter and handpan cover deadline 😉

A gift for you 🎁

I've noticed that a lot of people struggle to take control of their emotions (and their lives!), even after they've tried therapy and different self-care activities. I'm launching a scorecard to help people identify the best ways they can get the results they want even if they have high stress tolerance level. It's pretty simple: you answer some questions and automatically receive customised recommendations. I've only just set it up, so I'd really love some feedback please. Here's the link:

Ideas Worth Pondering 🧠

What you focus on expands.

This week I consumed tons of content on the future self concept. I also reflected on my priorities last quarter, comparing to the data I collected: sleep pattern, weight and body fat, how I actually spent my time, YouTube growth etc.


The quote above rang true.


It’s no surprise that people who check their bank accounts daily will get better at personal finance. Similarly, people who weigh themselves daily tend to have better diets.


Data tells stories.


Simply by paying more attention, you are more aware of your behaviours, hence easier to make a change.


What are you focusing on?


Your commitment to the future drives your current behaviours.


Who do you want to be in the next 5 years? What habits, lifestyles, principles does that version of yourself have?


3 years ago I envisioned myself to be a driven, fit individual who is passionate about her work. Here’s what I’ve done to become the best version of myself:


📚 Consume (tons of) personal development content

  • Podcasts, YouTube videos, books etc. I don’t watch TV. It doesn’t serve any of my goals.

🏋🏻‍♀️ Schedule workouts 1st thing in the morning

  • Health is the foundation. Since I prioritised my health, my sleep schedule shifted, my diet improved and I was more aware about my energy level. Better health, better performance.

💼 Live and breathe my career

  • I preach mental health and music therapy to everyone. Apart from my day jobs I created videos and articles on related topics to educate the public.


My schedule reflects my priority.


How I spend my time dictates the type of person I will become.


Choose your poison.


P.S. If you’re interested in the future self concept, hit reply and let me know if I should make a newsletter series on it. I’ve been obsessed with the topic for 2 years now and I believe that I can shed some light on it 🙂

Video This Week 🎥

Slowly getting back on track with my creative projects 😉

Show me some love😍

If you enjoyed that, please share with others.


Whenever you’re ready, there are 2 ways I can help you:

  1. Claim your peace of mind with these handpan guided meditation soundtracks.
  2. Work 1:1 with me to improve your health and wellbeing with music therapy. No waiting list!

Be awesome x