Day Two starts with a Smoothie Challenge!

Dn’t skimp on it either. Make yourself a raw, live smoothie that’s high in protein.

Because without protein, there’s not much point in trying to convince your brain to adopt new patterns. It, quite literally, won’t get the message. I’ll include some links to excellent articles on this topic at the end of today’s class. For now, let’s get some yummy protein smoothie deliciousness down your gullet!

Here’s a formula.

Choose at least one ingredient from each list, wash and peel as desired, toss into a blender, top off with drinking water (not ice) and puree! If you’re into yogurt, add some, though it’s not recommended to mix yogurt with citrus, so keep that in mind.

Me, I mostly just use water in my smoothies, and eat the yogurt on its own.

Protein: Avocado, Tahini, Cashews, Spinach, Garbanzo juice

Antioxidant: Cucumber, Kiwi, Kale, Pecans, Blueberries, Blackberries, Cherries, Grapefruit

Sweetener: Peach, Banana, Pear, Apple, Orange, Cherimoya

You might be pleasantly surprised at some of these combinations–experiment for yourself and see what happens!

Here are my most fave recipes, my daily breakfast blends:

  • ​½ avocado, ⅓ peeled cucumber, 1 peeled kiwi, 1 peach + water
  • ½ avocado, 1 kiwi, 1 cherimoya, ½ tsp powdered ginger, pinch cinnamon + water
  • 1 handful cashews, 1 kiwi, ⅓ peeled cucumber, handful of cherries or berries + yogurt (or cherimoya, which tastes just like sweet yogurt)

Ok, now you’re ready to begin. In your journal, answer these three questions:

1. What do you want?

Please note that this question is NOT asking:

What do others expect of you

What is required of you

What you pretend to want

What you used to want

What you think you’re supposed to want

>What do YOU want?

It’s also not asking:

What you don’t want

What you used to have

What you don’t think you deserve

What you do think you deserve

>What DO you want?

Write it down in your journal.

Want like nobody is reading. 

Be brutally, beautifully honest.

2. How does being honest about what you want make you feel?






List the emotions in your journal. And as you write each one, know it will pass. Because it doesn’t matter which emotions you’re provoking right now, only that what you choose provokes strong emotions. That’s where you can find the juice that will fuel your newest and best creative work.

Think about it. Free-write your thoughts on this, just for a few minutes.

3. Where is the intersection between what you want and what makes you feel good?

This is an excellent place from which to build your daily practice, and you can articulate this intersection in the form of one or a few simple, concrete goals.

Goal is a 4-letter word.

But don’t let that scare you.

Defining your goals is the first step in any design process. A lot of people get stuck at this step, but your goals don’t have to be huge or daunting or world-saving. Just choose something small and simple that you know you want, and start there. 

Once you get more comfortable with a design process, and more grounded in your daily practice, you can grow your goals into bigger visions and long-term plans. Or maybe you’ll choose to set new goals every day!

For now, try to hone in on a few answers to these questions:

  • What are your goals for your new daily practice?
  • What do you hope to gain from establishing new habits and releasing old ones?
  • Do you need more self-care?
  • Are you trying to overcome blocks and resistances?
  • What do you want to explore?
  • Are you looking to discover new sides of yourself?
  • Or was some part of you left behind, a part that you want to retrieve with this new practice?

Write a few short sentences.

Or just write one. One real goal that you feel in your heart is true. Don’t be afraid to dream big but then try to simmer down to some “SMART” goals:






(psst you can also add Ecological and Relevant and your goals get even SMARTER!)

In this video, I’ll go into more detail about what it means to turn a goal into a SMART goal.

This process unveils the who, what, where, when, and why of your goals, and helps you to envision the set of tasks you will need to achieve to make your vision into a reality.​

Once you’ve gotten SMART, you’re ready to move on with a design process.

Day 2 Daily Practice: Goals

Why do you need a design?

We all know what it’s like when you look back at an entire season, year, or decade, and it seems like it was all work and no play. From there, it’s hard to feel like we’re changing the world, and even harder to feel like we’re fulfilling our own deepest desires.

You can have good intentions and heaps of energy, but without a good plan your days can pass right by without getting to what you love, whether that’s gardening, playing music, getting exercise, or deepening your skill set in an area of interest.

And if you don’t start with the good intentions and abundant energy–if you’re stuck in a dark loop of despair, frustration, indecision, oppression, abuse…then it feels impossible to imagine being happy, healthy, abundant. A design process can help with all of that. It gives you a plan, somewhere to go, steps to take toward your next moment.

I use the acronym GOBRADIME to organize my thoughts and my steps for all types of design projects, from permaculture landscapes to my own daily practice. Here’s an article about the GOBRADIME design process.​

Also, here’s a video, excerpted from my free Emotional Permaculture workshop. It’s a nighttime patio video, and explains how I use this process to organize my thoughts around my mental health and emotional landscape. If you haven’t already seen this, check it out.

Using the GOBRADIME Design Process for Mental Health



Today was step one: goals. ​Tomorrow we’ll move on to step two: observation, and use phenomenology to tune into our finer senses.

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