#MentalHealthMonday - Doing Everything With Excellence

Hello, my beautiful people. Welcome to Mental Health Monday.

Today’s episode is a love letter to the way you show up.

Not the highlight-reel version of you.
Not the “when I have more time” version of you.
Not the “when I feel confident” version of you.

The now version of you.

Because how you do the small things… becomes how you do the big things.

And I want to talk about excellence—not as perfection, not as pressure… but as a practice. A way of living that gently rewires your brain, reshapes your identity, and changes the quality of your life one moment at a time.

There’s a quote people love to attach to Aristotle: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
But here’s the truth: it’s commonly a misattribution. It’s more accurately tied to historian/philosopher Will Durant, who was summarizing Aristotle’s ideas.

And honestly… that accuracy matters, because excellence starts with truth.
Not vibes. Not wishful thinking. Truth.

So let’s build excellence the real way: through repetition, identity, and tiny choices.

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What excellence actually is (and what it’s not)

Excellence is not:

• being flawless

• never having a messy house

• never snapping at your kids

• never feeling tired

• being “on” all the time

Excellence is:

• intentionality

• presence

• care

• follow-through

• and the willingness to practice again tomorrow

That’s it.

And this is where science and psychology actually support us.

1) Excellence is an identity you train

James Clear teaches that lasting change comes from identity-based habits: your behaviors are a reflection of who you believe you are, and each small action is a “vote” for that identity. 

So instead of:
“I’m trying to be excellent…”

We shift to:
“I’m the kind of person who does things with care.”

And then we back it up with tiny proof.

2) Excellence is built small, not demanded big

It is all about making behaviors small enough to succeed consistently—and using an “anchor” plus an immediate celebration to help the habit stick.

Excellence does not begin with a total life overhaul.
It begins with: one small moment done well.

3) Excellence rewires the brain through focus and repetition

Neuroplasticity—your brain’s ability to change—depends on focus and repeated practice. That’s the mechanism of “rewiring.” 

So yes… the way you make your bed can become brain training.
Not because sheets are sacred, but because you are.

4) Excellence strengthens the “tenacity” circuitry in your brain

There’s research on the anterior mid-cingulate cortex (aMCC)—a brain region involved in effort/tenacity cost-benefit computation (staying with hard things). Leaning into meaningful challenge helps build that capacity over time. 

Translation: when you practice “showing up with care” even when it’s annoying or inconvenient, you’re not just building character—your brain is learning stamina.

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The Meredith Method: “Excellence Without Pressure”

I want to give you tools you can use today—starting so small it feels almost silly. Because that’s how this works.

Tool #1: The Excellence Reset (10 seconds)

Before you do the next thing—any thing—do this:

1. Exhale fully.

2. Relax your shoulders.

3. Ask: “How would I do this if I loved myself?”

That is excellence.

Not faster. Not harder.
More present.

Tool #2: Make your bed with excellence (without making it a personality test)

Admiral William H. McRaven famously said that making your bed is the first completed task of the day—creating a small sense of pride and momentum, reinforcing that “little things matter.” 

So do it like this:

• not angrily

• not rushed

• not while mentally fighting your whole life

Just: two minutes of care.

And if you don’t make your bed? You’re still worthy.
Excellence is available again in the next moment.

Tool #3: Talk to a friend with excellence

Excellence in relationships looks like:

• listening without rehearsing your response

• responding, not reacting

• being honest without being sharp

• holding a boundary without punishment

Try this simple script:

“I’m here. I’m listening. Do you want comfort, advice, or solutions?”

That one line changes relationships.

Tool #4: Define “excellent” as clear, not perfect

Your brain loves clarity.
So define excellence for the task in one sentence:

• “Excellent laundry means: washed, dried, folded—put away later.”

• “Excellent email means: clear subject line, warm tone, one ask.”

• “Excellent workout means: I showed up and finished.”

Excellence becomes achievable when it’s defined.

Tool #5: Celebrate the tiny win (this is brain science)

Fogg teaches that celebration right after the behavior helps wire in the habit—because your brain tags it as success. 

So after you do the small thing with excellence, say:

• “That’s who I am.”

• “Well done.”

• “I keep promises to myself.”

That isn’t cheesy. That’s conditioning. That’s neural wiring.

Tool #6: Use growth mindset language when you wobble

Growth mindset research emphasizes that skill and capacity can be developed through effort, strategy, and feedback—not fixed traits you either have or don’t. 

So when you fall short, don’t say:
“I’m just not that person.”

Say:
“I’m practicing being that person.”

That one word—practicing—keeps you in the game.

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The “Start Small → Grow Big” Excellence Ladder

Here’s your gentle ladder:

Level 1: One task with excellence (today)
Level 2: One conversation with excellence
Level 3: One hard moment handled with excellence
Level 4: One day led with excellence
Level 5: A life that feels clean, clear, and aligned

That’s the compound effect—tiny choices stacking into identity. 

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A 5-minute challenge for today

Pick ONE:

• Make your bed with excellence

• Clear one counter with excellence

• Send one message with excellence

• Do a 10-minute walk with excellence

• Drink a glass of water with excellence

Then immediately say:

“I’m building the person I want to be.”

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Journal Prompt

Where am I going through the motions—rushing, resentful, disconnected—and what would change if I did one small thing today with care?

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If this episode hit home, share it with someone who feels like they’re stuck in autopilot.

And if you’re in a season where life is heavy—listen closely:

Excellence is not a demand.
It’s an invitation.

A return.
A choice.
A breath.

And the smallest choices become your biggest life.

Bliss is your birthright.
I love you. I’ll see you next Monday. 💙