Ever have one of those mornings where you’re dragging your feet, overthinking everything, or doubting if you’re ready? This pep talk is your reminder to get up and take your power back.

In this episode, Yaya breaks down how your body and energy impact your confidence and how a simple 2-minute shift can change how you show up for the entire day.

Here’s what you’ll learn:

• The link between your posture, breath, and mindset
• How to use “energy resets” to quiet your inner critic
• A quick movement ritual to boost presence and confidence
• How to walk into any room with calm authority

Tune in and learn how to move like the woman who already belongs there.

Welcome back to Notes to Her the Daily Pad Talk.

I'm Yaya, your confidence and mindset coach, here to help you reconnect with your energy, shift your mindset, and show up like the woman who already believes she belongs to.

In our last episode, Note 6, we talked about the confidence ladder.

Sometimes your big dreams seem so overwhelming, which is why I love breaking them down into small, doable steps.

If you missed that one, go listen to that episode because it's the perfect prep for what we're doing today.

Because once you start moving towards your goals, there's one big challenge that shows up for every single woman I coach and myself.

Energy dips.

Those moments when your mind says, I'm fine, but your body says, nope, not today.

And that's what we're fixing right now in just two minutes.

Do you ever wake up feeling off?

Not sad, not angry, just flat.

I know I have.

And I'm instantly trying to change that energy so that it doesn't throw off my whole day.

Maybe you're doing all the right things.

Your affirmations, your gratitude, your to do list.

But something still feels stuck.

That's because confidence isn't just in your mind.

It's in your body as well.

The way you move, breathe, and carry yourself signals to your brain about who you are and how safe you feel being seen.

But you can change that signal fast.

In what I like to call the two minute energy reset.

Your body is the first one to know when your confidence is off.

Before your mind starts spiraling, your body has already shifted.

Maybe your shoulders tighten, your breath gets shallow, and your posture caves in a little bit.

That's your nervous system trying to protect you.

It's saying, let's play small so we don't get hurt.

But when you live in that state too long, your brain starts assuming that that's who you are.

Hesitant, unsure, always braced for impact.

But confidence, real confidence is a full body experience.

It's calm shoulders, open chest, steady breath, lifted chin.

It's energy that says, I'm safe.

I belong.

I can handle this.

So if your mind is overthinking, you don't have to fight it with thoughts.

And you can reset it with movement.

All right, let's walk through this.

You can do this standing, sitting, or even in your car before a meeting.

The first thing you want to do is shake it out.

Literally.

Roll your shoulders, stretch your arms, unclench your jaw.

When your body holds tension, your mind follows.

So just let it go.

Two deep breaths.

Inhale confidence through your nose.

Exhale tension through Your mouth.

Then power posture.

Stand or sit tall, feet flat, chest open, shoulders relaxed.

Imagine a string gently pulling you upward from the crown of your head.

Science shows that this posture can boost confidence hormones like testosterone while lowering stress hormones like cortisol.

All in two minutes.

You're literally hacking your confidence chemistry.

So next, you're going to have an anchor movement.

Choose one small motion that feels grounding to you.

Maybe it's placing your hand on your heart, pressing your palms together, or planting your feet firmly.

This is your confidence anchor.

Every time you do this, your body remembers, we got this.

And then lastly, you're going to affirm it out loud.

Say something that anchors you in the moment.

I'm grounded.

I'm confident I'm in control of my energy.

Even if you don't believe it yet, your body does because your movement and your words align, so your energy follows.

So, as someone with social anxiety who hates attention, I do this reset for every speaking event.

And I remember one time right before going on stage, I could feel the nerves creeping in.

My palms were super sweaty, Heart was racing, mind running through every possible mistake.

I kid you not.

So I walk backstage, I close my eyes, and I take two deep breaths.

I roll my shoulders back and whisper, you've done the work.

You belong here.

That's it.

It took less than a minute, but it changed everything.

Because confidence isn't about removing fear.

It's about regulating it.

Okay, so take a deep breath with me.

Inhale.

And now exhale.

Notice how your shoulders feel right now.

Are your shoulders tight?

Your jaw tense?

Your breath shallow?

Just release it right here, right now.

Let your body catch up with the woman that you're becoming.

You don't have to wait for the perfect day to feel confident.

You just have to ship how you carry yourself in this one.

Confidence isn't built only in your thoughts.

It's also built in motion.

Now, today's reset help you reconnect with your energy.

Imagine what you could do with consistent momentum.

So in my coaching program, Journey to Confidence, I help women like you bridge the gap between knowing what they want and actually feeling ready to go after it.

If you're tired of overthinking and ready to move differently, body, mind, and soul Apply using the link in today's show notes or DM me the word journey on Instagram @coachingwithya.

Because sometimes confidence doesn't start in your head.

It starts in your shoulders, your breath, your movement.

Next time, we're talking about one of my favorite mindset tools, the power pause.

And how just three seconds of silence can change how you handle pressure.

You're not going to want to miss no aid.

Hold that.

Pause.

The trick to staying calm and owning the moment.