Friday’s message is very simple: know your sphere of control. When things feel hard, write a list of what you don’t have control over and what you do. List them, name them, and then observe the lightness and freedom you feel afterwards.

I can’t control what other people in my household choose to eat, but I can make sure the fridge is stocked with tasty, healthy options.

I can’t control what the workout is going to be in the morning, but I can make sure I get a full night of rest so that I’m ready for anything.

I can’t control what my body looks like today, but I can keep doing the healthy lifestyle habits that I know are moving me in the right direction.

I can’t control how many hours are in a day, but I can choose to spend less time on my phone so that I have more time to do the things I want to do.

I can’t control my commute, but I can make my commute productive by listening to a personal development podcast while driving or reading an enjoyable book on the bus.

I can’t control what other athletes are doing, but I can always control how hard I work.