This Intentional Life


Live Date: January 11, 2021


Show Description: It’s a new year with a clean slate and fresh perspective. Self-care, productivity, organization, goal-setting – it’s all likely at the top of your priority list right now. How can we maintain that perspective all year and really make it happen in 2021? Heather argues that developing your 5 non-negotiables is the key. After several years of putting this into practice personally, Heather shares the quick and easy tips to determine what your five are and how to fiercely protect them. Let’s take the necessary steps to walk into 2021 determined it will be our best year yet. 


Link to Full Episode:


Biggest Takeaways:

  • After discovering the moments in her life when she felt like the best version of herself, Heather walks us through the 5 steps we should take when determining our own plan:
    • Write down moments in your life when you felt your best 
    • Circle the consistent themes – find the common habits within all those moments 
    • Share this information with a confidant and ask them for their perspective 
    • Determine what is realistic for the current season of your life
    • Define your non-negotiables: What are the things you absolutely will not sacrifice? 


  • Heather outlines her 5 non-negotiables which she admits changes year to year based on the season she is in:
    • Waking up 30 minutes earlier than her family for some quiet time 
    • Paying attention to what goes inside her mouth 
    • Exercising at least 3 times per week
    • Drinking half her body weight in ounces of water daily
    • Getting 8 hours of sleep each night 



  • “We’re ready to tackle what lies ahead, but with this new year and particularly with what we went through last year, I think it’s so important to figure out how we are going to take care of ourselves. And so we’ve got a clean slate, we’ve got empty planners, we’ve got fresh ideas and the best intentions. So let’s figure out a way to create a lasting habit that’s going to revolutionize our year. And that’s where I believe your non-negotiables come into play.” – Heather Admas 2:49


  • “I want you to define your non-negotiables. What is not up for discussion? Like what is most sacred in your life and what do you need to protect? What will you absolutely not sacrifice? Write these things down and consolidate them into your top five self-care requirements for your life. You really don’t want a long list here that feels intimidating or daunting. When you look at it, these need to be incorporated into your everyday, and remember, these are things that are making you the best version of you.” – Heather Adams 9:06



  • “So for example, one of mine is to wake up 30 minutes early for quiet one-on-one time with myself. So before the noise of the day starts with my family. if I wake up 30 minutes before anybody else in the house, and I have a really quiet home, I spend time just with me. I can do devotion, listen to some music, I might have a cup of coffee or I might go for a walk in my neighborhood. But it’s just 30 minutes. That is easy for me to implement into my regular days. And it really transforms the way that my day starts.” – Heather Adams 9:58



  • “So  just as a recap, put pen to paper, notice the themes, share with a confidant, determine what’s realistic, and define your non-negotiables. Those five steps, friends are going to transform your 2021. We’re starting with a clean slate. Let’s go into this year ready to be the best version of ourselves.” – Heather Adams – 17:04



Resources and Links from Show: 




AUTHOR: Haley Trejo
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