The Hit Refresh! process is a metaphor for change. It can be:

A picture or visual reminder that stimulates your feelings and desire to change. A sunburst that inspires you to get it going.
A ritual of steps to embrace the challenge and change. Stop. Breathe. Evaluate. Breathe. Move forward.
A form of mental conditioning where the conscious mind conditions the subconscious mind to battle with distractions and resistance to change. Breathe. Feel the excitement. State your intention with feeling -- I will expand my training with ease; I will work my new plan!
A source of positive energy from a past experience that gets channeled into the present moment.