Frequency & Focus Reset

Instantly recalibrate your vision, frequency, and self-identity to their highest expressions

Jul 20, 2025

I’ve moved around a lot over the past few years.

Chicago. San Francisco. Buenos Aires. Costa Rica. Austin. Thailand. Hawaii. And multiple stops back to Chicago in between.

Each time I move, I need to reset my systems, order my mind, and narrow in on my priorities. I don’t feel grounded or back in the flow of life until I have put things in order, mentally, physically, and spiritually. The sooner I put energy into resetting, the faster I get back into the flow of positive momentum and focused progress. If I avoid taking time to reset my focus, I end up floating in no man’s land with no clear vision, no clear goal, and no clear systems. I stay in this aimless state until I sit down and run through the following exercise, which I am about to tell you about in this article.

In addition to this exercise, whenever you feel yourself in a funk, transitioning between seasons, or simply needing a reset, doubling down on the basic, fundamental wellness habits is always a great idea. Working out every day, hitting saunas and cold plunges, walking in the sun, eating clean, journaling, meditating, reading, sleeping well, and staying sober always help. I have tended to overlook these foundational behaviors at times because I become so immersed in the esoteric and the spiritual. But I’ll tell you, I have been following these fundamental behaviors this week since I have been home, in addition to not using nicotine, staying completely sober, and retaining my sexual energy, and I feel better and clearer than I have in many years. My takeaway is to not neglect the fundamentals, as they are the true 80/20 of physical, mental, and spiritual wellness.

Now, this exercise I am about to share with you is relatively simple, but effective. You can use it anytime you feel stuck, burnt out, in a rut, transitioning between cities or jobs, or looking to realign your focus and regain clarity on your vision. If you felt pulled to read this article, you probably would benefit from going through the steps in this exercise. I am going to list out steps to follow, as well as offer some philosophy and reason behind each point. If you want to skip to the “TLDR” section at the end and just get the 5 steps, go for it. My aim is that the philosophy will help add context to each point and inspire you to take action on each portion of the exercise.

I come back to this exercise instinctively each time I transition seasons or return from a trip. I also complete a modified version of this exercise on Sundays in a process I call my “Sunday Systems.” You can download a free Sunday Systems worksheet here.

Quick note: The Transcendence Sprint begins July 30. It is a 30-day identity transformation cohort for you to step into the next version of yourself. Join us here.

Now, into the reset protocol.

Step 1 - Brain Dump

The disorder in our lives stems from disorder in our minds. A cloudy mind is at the root of cloudy goals, messy systems, and distracted behaviors. Before we think about what systems or habits we want to add into our lives, we would benefit from first clearing out all the garbage and junk from our minds. We can do so with a simple exercise called “brain dumping.”

Brain dumping just means pulling out a blank notes document on your computer, a piece of paper, or even a voice memo on your phone and rambling through writing or speaking until you get your mind in order. Think about this type of stream of consciousness expression like unraveling the knot that is your mind. The more thoughts, memories, and worries build in the mind, the tighter and more complex the knot becomes. Through expressing ourselves freely and openly, we begin to unravel the knot of mental junk and straighten it into cohesive order and mental clarity.

This is often why talk therapy or coaching work so well. Oftentimes, the coach or therapist won’t speak more than a few words in an entire session. The value comes from the client being able to speak freely, with someone listening without judgment on the other end. Simply through the act of expression, the client begins to sort out their issues themselves. They just needed a container and someone who can listen to give them space to unravel the knot.

The cool thing is, we don’t need a coach or therapist to get ourselves in order. They can help, as an outside observer, especially one who is trained, seasoned, and wise, can offer a very valuable perspective. But we can become our own inner-coach and inner-guide by giving ourselves space to express ourselves fully, and have the self-compassion to listen from the perspective of our higher, unconditionally loving selves.

So, let yourself ramble. Go on a drive and record a voice note. Go on a walk and talk freely into your headphones. Go to a coffee shop, pull up a notes document, and write until you feel clear. Light a candle, make a tea, and journal by hand into the late hours of the night. It doesn’t matter how you do this. What matters is giving yourself the space to clearly express yourself and giving your mind the opportunity to begin to sort itself out.

* Actionable: Brain dump journal or stream of consciousness speak until you feel clarity within your mind.

Step 2 - Reconnect To Your Vision

After this journaling session, you should now be feeling pretty clear. You probably got clear on what needs to go, what needs to stay, and what needs to be added to your life. You probably got clear on what to take immediate action on. You’re probably feeling lighter, more at peace, and more at ease.

From this internal place, we want to reconnect to the vision of the life you wish to create and the person you wish to be. Every action we will take going forward is downstream of our personal identity. And our personal identity is directly tied into our vision. When we reset our lives, we are really resetting our vision and self-identity.

Take out a piece of paper, or just go into your imagination, and begin to think about what you wish to create in your life. It may be better health, better finances, a more aligned career, a romantic relationship, or a home on the beach to share with your family.

Use specific language here on your sheet of paper or in your mind when visualizing. Instead of saying “I make $10,000 a month,” say “I easily make $10,000 a month working on my passions, expressing myself creatively, and by being my authentic self.” You can even get more specific and insert specific projects or creations into this statement.

This vision will form the foundation of our personal identity and begin to shift us to a higher vibrational timeline. From this higher self, our actions begin to shift with the shift in identity. If your vision is to be in incredible physical shape, have visible abs, and be able to run 10 miles, and you’re currently overweight, it becomes obvious how your actions will begin to shift to match this new reality. The key to staying consistent with those actions is changing on the level of identity.

Everything is downstream of how you see yourself. If you see yourself as this fit person, how you order at the cafe, what podcasts you listen to, and even the clothes you wear will transform to match your new self-image. Our vision shapes our identity, and identity shapes our every action.

This draws on the Be>Do>Have model from David Hawkins, meaning it is who we are BEING that influences what we do, which determines what we have. Most people live from the opposite: Have>Do>Be. They think they must have something to do something before they can be something. But this is not how reality creation works. You attract that which you are. You cannot outrun your frequency.

We will now go deeper into how we can shift our default state of BEING based on our vision. If you don’t have your vision yet, sit or write until you do.

* Actionable: Visualize your imagined future. Define who you are BEING in that future.

Step 3 - Imagine The Feeling

This is the most important part of visualization. Visualization without feeling is mostly empty. Feeling is a force multiplier for thinking. Reality manifests to a greater degree when there is a feeling on top of thinking. You want to feel the reality you just envisioned in all of your five senses.

What does it look like? Smell like? Taste like? Sound like? Feel like? What is your internal world like in this reality? If you can imagine it, you can feel it. If you can really feel it, it will become true.

Your subconscious mind doesn’t know what is literal reality, what is a dream state, or what is a visualization. There are theories that the mind picks up a “sliver” of the infinite parallel realities in the quantum field one at a time. This sliver is what we experience as reality. When we dream, because we aren’t limited by physical matter, our consciousness can travel further and faster to more abstract slivers of realities in this quantum field. When we visualize, we merge the imaginary dream state and the denser waking state of consciousness.

What we experience as “waking reality” is just one sliver in the infinite timelines of the quantum universe.

In visualization, Similar to a dream, our consciousness can “fly” to further away slivers of reality in the quantum field. But because we are still awake and in control in visualization, we can direct our consciousness to an imagined sliver of that quantum field. In the quantum field, space and time don’t exist, so when we imagine a sliver of the field clearly and feel it in every fiber of our being, we are, in a sense, remembering our future.

The reality you visualize exists as a certain frequency, or rate of vibration, in the quantum field. To help understand this, imagine you in your current reality are vibrating at an arbitrary number 500 units/second. In your imagined future reality, you vibrate at 1000 units/second. This higher rate of energetic vibration manifests physically as more money, better health, or more love. But instead of putting our attention on the physical outcome (money, health, relationship), we direct it to the frequency underlying those imagined outcomes, aka the emotional vibratory state.

So, when you visualize, don’t only focus on the material manifestations. Focus on the energetic and emotional state underlying the outcome. Feel it in your body. What is this reality doing to your body language, your chakras, your hands, and your feet? Can you connect to an imagined smell, taste, or sound? What are you seeing? The more senses you bring into visualization, the more likely your vision is to manifest because there is more energetic coherence across your entire bioenergetic system to the imagined reality.

Material reality is the last to manifest because it’s the most dense. Mental and spiritual reality (energy) precedes material manifestations - meaning, if you fix the vibratory state, the material manifestations take care of themselves. This is why focusing on the feeling during visualization is key.

* Actionable: Now go FEEL your imagined future. FEEL who you are being in that future.

Step 4 - Reverse Engineer A Goal, System, & Day

Now you have cleared your mind and visualized and felt your ideal future, it’s time to bring this down into daily repeatable steps.

If you were already the person you wished to be, how would that version of you live his or her life today? What projects would shift to the forefront of your priorities? What goals become apparent? What daily actions become non-negotiable? What begins to shift in your daily flow or schedule?

As you think about this, outline three things:

1) A priority goal

2) A weekly system (everything you would get done in a week to accomplish this goal)

3) A daily flow (that ensures everything in the weekly system gets done)

I like to outline my system first in a list, and then into a graph or table that makes it easy to see the system visually for the week.

Here is an example of how my weekly systems look, which forms how each day goes:

You don’t need any fancy software to do this. You can literally use a Google Doc or a piece of paper. I created mine in Apple Notes on my computer.

Also note that what you write down now will likely not be your final version. Like all things, this is an iterative process. But by writing down an ideal system from the frequency of your ideal self-image, now it becomes your daily work to adhere to that frequency by staying disciplined to the system, or in other words, staying disciplined to your highest self.

* Actionable: Write down a priority goal, a weekly system, and daily actions that match the frequency of your imagined reality.

Step 5 - Stay in the Frequency Through Self-Reflection

The most common issue with all visualization or manifestation techniques is that after the meditation session is over, life pulls us back into our old frequency. A few minutes of checking notifications, answering emails, or scrolling Instagram, and we forget who we imagined ourselves to be only five minutes ago. How can we stay in the frequency of our highest selves? In other words, how can we stay in a state of constant remembrance throughout our days?

There are tactics and tricks you can use to remind yourself of who you wish to be throughout your day. You can set alarms on your phone, have reminders in your calendar, and put vision boards and sticky notes around your house to keep you inspired and motivated. These tactics are great and can add a little boost throughout your days, but we want to focus on the 80/20 “meat-and-potatoes” of frequency adherence instead of supplementation.

The 80/20 is conscious awareness and presence. When you are present, you remember. When you are aware of each breath entering your lungs, you remember. When you are immersed in what you are doing and who you are being in each moment, you remember. The more you remember who you know yourself to be, the more you will live in the frequency of the higher self.

Try to become as present as possible right now as you’re reading this. Presence is a practice, and the more we devote attention to the practice, the better we get at it.

Dedicating time to daily self-reflection is also crucial for adhering to your highest frequency. Through meditation, journaling, yoga, or even long walks, you create space to reconnect to this highest self. But we want to be able to stay connected to this highest self even outside of dedicated meditative blocks. This is when presence and remembrance become a part of your being, and not something you need to force.

At the highest levels of presence, life itself becomes meditative. When you are conscious and aware, you are either watching yourself at each moment or beyond yourself in a flow state. When you are aware and awake, you notice when you fall out of the frequency of who you wish to be. It is difficult to accidentally scroll Instagram Reels for 3 hours when you are watching yourself with conscious awareness and remembering your highest self. What actually happens when you accidentally scroll Instagram Reels for 3 hours is you fall asleep.

So, don’t only meditate and self-reflect every day, but do so in each moment, or as often as you can consciously remember. Set alarms and use sticky notes if you feel inclined. The more you devote time to self-reflect and self-analyze, the more you will notice when you are not in the frequency of the highest self.

More practices to stay in the highest frequency look like breathwork, prayer, allowing emotions to run their course, hitting the gym, reading a book, reconnecting to your curiosity, playing an instrument, singing, dancing, playing a sport, or simply leaving your house and going somewhere new and exciting. You will know what to do when you learn to listen to your intuition. Your body and your inner voice speak to you in subtle ways. They will guide you back to the frequency of your highest self. We will be touching on how to train your intuition in a future article. (:

TLDR: 5-Step Frequency Reset Protocol

Step 1: Brain Dump Journal or Speak Freely
Step 2: Redefine and clarify the vision for your life
Step 3: Imagine the feeling of this vision being true
Step 4: Outline a tangible goal, system, and day
Step 5: Stay in the frequency via self-reflection

Remember That Everything is Energy, Frequency, & Vibration

Whenever you feel stuck, in a rut, or in a transition period, realize you are experiencing stuck energy.

Feng Shui your living and workspace. Shave and clean up your appearance. Throw out old clothes and delete old documents. Clear energy through movement, breathwork, dance, or somatic release. Brain dump journal or record a stream of consciousness voice note. I always find a sauna session and a cold plunge or shower to be incredible for getting energy moving and flowing.

The essence of resetting our lives is to reset and clear our energy.

The clearer your mind, the clearer your vision.

The clearer your vision, the clearer your identity.

The clearer your identity, the clearer your actions.

The clearer your actions, the more flow you’ll experience.

The more flow you experience, the more enjoyable life becomes.

At the core, we return to our highest vibration and highest timeline by clearing out stuck energy, reconnecting to our vision, and aligning our imagination with our highest selves.

The five steps outlined in this article will help. Bookmark it or save it somewhere so you can access it again when you fall out of your highest frequency.