Expectations

In this episode, we unpack the slippery power of expectations —how they can motivate, manipulate, cheer or demotivate. We tease apart expectations vs. ambitions vs. intentions, explore why unspoken expectations are The Worst, and offer body-based ways to feel the difference between attachment and optimism. From rock-climbing mantras (“climb hard and have fun”) to million-dollar-goal thought experiments, we keep circling one powerful truth: presence, agency, and clear standards beat future-tense attachment every time. And we leave you with an invitation to explore your relationship to expectations for yourself. For the next two weeks: Notice when an expectation appears. Name it out loud or on paper and get curious about it. Is it spoken? Is it yours? Reframe it to an intention (present, controllable) or an ambition (energizing, values-aligned). Check in with your body: Ask “What does this feel like?” Get to know your body's ways of communicating yes and no. Journal briefly each day to spot patterns and wins. We love to hear from you! Email us at deleteyourdefaults@gmail.com.