spritual coach

  • Creating More Space

     

    Most of us can pretty quickly point to the areas in our lives that we’re not happy with.  The answer to asking ourselves the question, “what’s not working?” is rarely a surprise.  But the problem that most of us have when reflecting on our sticky spots is that we simply slap a label on it and then shut down or become self critical.

    The truth is: 

    Self criticism offers no clarity.

    Think back to a time when you were getting overly critical with yourself.  Did you come up with any solutions for the issue you were dealing with?  Not likely.  Your mind just kept going around in circles about how you should have done this or that…not helpful or resourceful in any way.

    If letting go of what’s not working, or finding actionable solutions is the goal, then we have to try a new approach.

    Pull out a pen and a piece of paper (I HIGHLY suggest writing this out) and answer these questions:

    What is weighing you down?  (Heavy?  Burdensome?)

    What do you fantasize about changing or getting rid of?

    What have you bitched about on more than 3 occasions?

    What would you love to never do again?

    And then ask yourself this question, which you might want to spend some extra time on…

    Why?  Why haven’t you let this go…yet?  What expectations do you have of yourself and others that keeps you stuck in this situation?  

    And then…take a deep breath.  Reread what you wrote and allow this to sink in.  

    Then, off the top of your head:

    ‘What ACTIONABLE steps can you take to change this situation?’

    Write them down.  

    Maybe you don’t know the answers yet.  That’s okay.  Because taking the time to get clear about why it isn’t working, and why you are still dealing with it, will eventually lead to ideas.

    You can also do this for the less intense things in your life too.  Maybe the clutter in your drawers is weighing you down.  (That’s true for me!)

    Why is this an issue for you?  What are your expectations about yourself?  Did someone expect you to keep everything neat and tidy when you were a kid?  Do you still feel that way now?  If so, schedule times to get rid of that crap.  Or maybe now you realize that, despite your upbringing, you don’t really care about clutter.  Great!  Drop the expectation about being a neat and tidy person!

    Getting clear about our bigger issues can be tough or easy depending on your level of clarity.  You start with asking, why it’s still a problem and what your expectations are around it.  Your answers will give you the clarity you need to handle the situation.  And that makes it easier to take the necessary actions to create the change you want.  And, getting rid of the little issues can open up way more space (and time!) to handle the big stuff.

    So, write out your answers to the above questions and see if you can actually DO something to change those situations.  Both the big stuff and the little stuff.

    And if you want support with this, get in touch and we’ll tackle it together.  

    And as always, retweet, repost, and forward to your friends.

  • Mindfull Help for the Holidays

    Here we are…knee deep into the holidays. How are you doing? Raise your hand if you’ve already eaten what feels like your entire body weight in holiday treats. Raise your hand if you’ve already lost your shit with your relatives.

    Oh, the joy of the season.

    Okay, first of all, join the club. In my opinion, there is WAY too much emphasis on this time of year, and WAY too much pressure for all of us to do things perfectly.

    The truth is, it’s NEVER GOING TO HAPPEN. So let’s accept that. And instead of killing ourselves to get it right, let’s find a way to actually enjoy the end of the year without shame, anger, exhaustion, and an extra 5 pounds to lose.

    If you’re in the self help world (and if you’re reading this, you are) likely, when the word ‘mindfulness’ is muttered, you glaze over as if you were reading a computer manual. It’s a phrase that has been overused and under-explained and truthfully underutilized.

    In a previous newsletter, I created a few new names for this practice…’mind awareness’ and ‘presence practice’. Both of those labels, in my opinion, more accurately describe the practice. And also, I’m not using the word ‘practice’ by accident…we ‘practice’ this every day.

    Let’s not waste time, let’s get right to practicing immediately!

    Feel your feet. How do they feel? Are you in shoes? Socks? Barefoot? Are they cold? Hot? If you had to describe how they felt what would you say…in detail…?

    Okay, you just got present. You practiced ‘mindfulness’. Well done.

    But what’s the point? Why do this? How can this possibly help me when my holiday to-do list is longer than my arm and all I want to do is eat holiday cookies?

    Here is the thing about our bodies and the presence practice. Our bodies are living in the here and now. Second by second, breath by breath. Our bodies couldn’t care less about what you did yesterday or, what you have to get done by the end of the week. Our bodies know nothing about shame, regret, or worry. They are simply here, right now.

    So, when you are panicked about what to wear to the holiday party or worried about getting the table set in time for the guests, zone in on a part of your body and feel it fully. (And, FYI, this takes about 30 seconds so ‘I don’t have time’ is not an excuse.)

    “But I thought you had to sit and meditate” is likely what your voice of resistance is saying in your head.

    Wrong. Well, not entirely. I mean, yes, it’s lovely to sit and notice your thoughts and breath in and out in stillness (and you can check out my fave tracks from my home page on my website). I highly recommend doing that as many days as possible. But meditation without action is only getting 1/2 the benefit of meditating. Think about it. How many times have you finished your meditation practice, got on with your day, and were in a fight with your co-worker by noon? (Confession…I have left yoga classes feeling amazing and within minutes caught myself flipping someone off on the drive home.)

    ‘Mind awareness/Presence practice’ is your meditation in action. Stopping for 30 seconds to FEEL something in your BODY brings you to the present moment. It interrupts your knee jerk reactions and negative assumptions. It brings you back to the present moment thus releasing you from future worry and past guilt. And, if find you are eating unconsciously, this practice helps you catch yourself before you overeat.

    Once you get into the habit of doing this throughout the day (I recommend putting reminders on your phone to chime every hour), see if you can do it while you are busy at work, etc. You CAN keep a part of your mind on how your feet are feeling while talking to your mother. (Yes, it even works with mothers!) You can notice how your breath feels as you inhale and exhale while shopping at Ralph’s. You can notice how the sun feels on your skin, while sitting in traffic.

    By just staying present with your body, your stress level is instantly reduced. And less stress means better thoughts. And most likely, more control over your reactions to other people.

    So, while you read the last bit of this newsletter, notice your feet, or some part of your body. Just keep part of your mind tuned into that physical sensation while you read on.

    Notice you’re not making your shopping list in your head. You are present and able to absorb what you are reading. And, you are more likely to remember everything you need to buy when you go shopping later.

    Practice this incessantly over the holidays! In fact, if you do NOTHING else, do the ‘presence practice’ all day long.

     

    HAVE AN AMAZING HOLIDAY SEASON!

    And repost, retweet and forward to your friends.

     

     

     

     

  • Reflecting to help find Clarity: a different way to define what makes us truly happy.

    This is a quick and fun way to see if your life is actually in alignment with your true passions and desires. Don’t be surprised by it’s simplicity. It’s a powerful spotlight into your soul’s desires.

    Take out a piece of paper or open a fresh page in your journal.

    Step one.

    Don’t think…just write: your favorite memories from the last year or so. This can include trips, jobs, relationships, tv shows, parties, classes, etc. All the highlights. Without overthinking it, just write down the times you were full of life and happiness.

    Step two.

    Pattern recognition. Do you see a theme or two running through your list? Usually there is a lot of repeated experiences on your fave list. Can you clump them into a group with a heading or title? For example, when I did this exercise, I had 3 distinct patterns which I titled: crafting, meaningful travel, and spiritual practice. So these 3 areas are most important to me to feel truly happy and fulfilled.

    Now go back to what you wrote and see what patterns have emerged. Then give each pattern it’s own title.

    Step three.

    Notice what you did not mention on your list. Noticing what’s missing can also shed light on what we ‘think’ we want rather than what truly brings us joy. For me, as much as I love my clients and my work…it didn’t really come up for me. Now, that doesn’t mean I’m going to quit my job and water color all day long! It just shows me that although work is great, it’s important to create time to cultivate those other aspects that make my soul sing.

    So think for a moment and notice what you thought would be highlights but actually didn’t make the cut? And again, this is so you can view your life in a more accurate way. There are things you enjoy doing, and then there are things that you LOVE to do.

    Now reflect on your life…is it a nice balance between the two? Or is your life kind of lopsided and too focussed on what you ‘think’ you love? Can you include more of the activities from your “true joy” list? For example, meaningful travel won’t be something I can do every month. But, it will help me decide where to go and who I’ll travel with. Therefore, my travel will have more of an impact on me if I remember to make it meaningful rather than allowing it to just be a getaway.

    I’d love to hear your discoveries with this exercise! The key is to not overthink step one, take the time to reflect on step two, and plan a way to do more of what you love in step three.

    And, if you need help figuring out how to incorporate more joy into your life, get in touch and we’ll work on a plan together.

     

     

     

  • What the world needs is people who have come alive!

    “Don’t ask yourself what the world needs. Ask yourself what makes you come alive…and then do it. Because what the world needs is people who have come alive” – Howard Thurman

    This is a common problem for many people…”what am I going to do with my life?”. That’s a big question! Holy big responsibilities, Bat Man!

    Many of us are pressured by our parents to go to school and study (fill in the blank) so we can have a career. Artists and entrepreneurs are almost always encouraged to get a ‘back up’ career…just in case their dreams don’t come true. And some of us look at our friends who seem to be moving along easily in their work life, and we feel like we’ve somehow missed the boat.

    Here’s the thing, our world is not the same world as it was for our parents. There are very few ‘back up careers’ left anymore. And most of us won’t stick with the same career for our entire lifetime anyway. Most of us will have several careers over the span of our lives.

    So let’s drop the notion of figuring out ‘what to do with our lives’.

    Instead, ask yourself what lights you up? When do you feel like you are in the zone? What are you doing when you feel like you are running on all cylinders? What are your favorite things to do?

    From there you can start to investigate what work might interest you.

    For example, let’s say you love horses. Well, you could teach riding lessons, invest in a barn and lease space to horse owners, work at the racetrack. You could sculpt horses or draw paintings of horses and sell your work in a gallery or on etsy…

    I, and many of the people I work with, don’t have just one job. Yes, I teach Pilates and Life Coach but I also teach crafting workshops and have a store on etsy. I’m utilizing as many of my passions as I can to make money and feel fulfilled. So even when I was offered a job to manage a Pilates studio at a gym (a ‘real’, full time job) I turned it down. Managing people sounds like a big drag to me (…even though I’d probably be good at it.) But I know I need to be independent and work for myself. That means risking that I might have less work from time to time. But, it’s worth it…to me.

    There are plenty of opportunities to work at doing what we love but we first have to know what that is!

    So, pay attention to when you are most alive, most enthusiastic, most passionate. What truly turns you on?

    Hint: when you are in the ‘zone’ and time flies by without you noticing, that’s usually a signal that you are doing something you love.

    There are no guarantees in life so don’t ‘settle’ for a career because you think you are supposed to have a 9 to 5 job. Pursue your passions instead. The world needs that special aliveness that is unique to you!

    I work with many people dealing with this issue. If you are having trouble with this, get in touch and together we’ll figure it out.

    Remember to retweet, repost, and forward this to a friend.

  • feel like you don’t have enough time, part two

    Why some people seem to have more time than others…

    part two

    In my last newsletter I went over setting healthy boundaries, playing to your strengths, and finding other people to do the rest.

    If you missed it, let me know and I’ll send it to you. Or, go to brigittadau.com where all my newsletters are published.

    Today, I’m talking about prioritizing the most effective actions to take, how to build momentum, and how to avoid our personal “time sucks”.

    Successful people don’t just willy nilly start taking actions. They discern which task, when completed, with give them the most benefit. Remember when McDonald’s was ‘super sizing’ things? That was because they knew which items sold the most. Fries? Who doesn’t want to super size that?
    And as much as they tried to introduce salads, what still sold the most? Burgers. Now, they are being more “artesian” with their burgers but you will see they are not going that route with the healthier choices. Their big money comes from burgers and fries. They focus on THOSE products because that is where they make the most profits.

    The Gap also tried to expand into other fashions but lost money on all those fads. They came back to the products that earned them the most…jeans and t-shirts.

     

    So, when you take a look at your list of actions, there are likely a few tasks that will reap you the most rewards…those are the actions to take first. And it should only take a minute or two to figure those actions out because your past experiences will point you in the right direction…just like it did in the above examples.

    The other thing successful and motivated people do is take advantage of their momentum and avoid their pitfalls. They don’t wait to take action…they just do it. (I wrote a newsletter about that too…go check it out.) And, more importantly, they are honest about their weaknesses when it comes to getting distracted or thrown off course. If social media is a threat, they don’t go on Facebook on their break. Instead, they may grab a cup of coffee or go for a walk. If they are trying to avoid sugar, they likely don’t have candy in the house or at the office. If they know Netflix is addicting, they won’t go near the TV until they are finished everything for the day. (Notice how many people write at Starbucks…likely they have too many distractions at home. They know they’ll get more done if they are away from those temptations.)

    This philosophy is now being utilized when patients are recovering from surgeries as well. They plan ahead for that moment they will want to bail on physical therapy, etc. That way when their resistance comes up, they are prepared and can more easily stick to their recovery plan. And, studies have shown that people who plan ahead to avoid their excuses, are more likely to have a faster and easier recovery.

    The key then is to “know thyself” and honor your strengths and weaknesses. Then, prioritize your daily tasks based on the biggest rewards for the least amount of effort.

    So, look at your list of things to do today and ask, ‘which of these actions will reap the biggest rewards?’ And remember my previous newsletter?… Do those actions play to you strengths? (Hint: your strengths are usually the things you feel confident doing.) If not, who can help you get them done? What can you do RIGHT NOW to get the ball rolling and build some momentum? And where are you likely to slip up? (social media is the #1 time suck in my opinion…! Turn off those notifications!…unless you are actually utilizing social media to improve your business.) How can you take your distractions away?

    This is a lot to tackle! After all, it’s an entirely new mindset for a lot of us. If this feels overwhelming and you want help with it, get in touch and together we’ll figure out your best game plan.

    And pass this on to your friends, retweet, repost…share the momentum!

     

     

     

     

     

     

  • Feel like you don’t have enough time?

    “You have exactly the same amount of hours in the day as Mother Theresa, Leonardo Da Vinci, and Albert Einstein.” – H Jackson Brown Jr.

    Why some people seem to have more time than others…

    part one

    24 hours in the day. That’s what we all get. Time does not discriminate. But why is it that some people manage to get more done than others?

    Likely, they have mastered not only time management but also learned to prioritize their actions, set healthy boundaries, and delegate the things they aren’t good at. They know what builds momentum and what sabotages their energies. And, they spend the most time doing the most effective things to achieve their goals.

    That’s a lot! So today I’m only focussing on setting healthy boundaries, playing to your strengths, and getting help with the rest.

    Here is the truth…You will never be great at something you have to work hard just to be good at. Focussing too much energy on things other than your strengths will not only waste a lot of time but leave you feeling frustrated as well. But, if you put that time and energy into your natural talents, you will more quickly succeed. You should always cultivate your strengths.

    I’m not giving you the “get out of jail free” card and saying self improvement is a waste of time! Nor am I suggesting to blow off paying your bills because you are better at lifting weights than balancing your checkbook! Some of our weaknesses do indeed need to be addressed before we can more effectively move forward in our lives. But usually, to successfully navigate those challenges we require help…this is why therapists, coaches, trainers etc exist! I’m not saying to go into denial. If you have issues that need to be resolved, for example procrastination issues, anxiety issues, health issues, you may want to hire a life coach or a therapist or a Doctor. Just like if you are an actor and learning your lines is tough for you, you may need to enlist a friend or an acting coach to run material with you.

    However, not all of our obstacles are “issues”. Some of our self sabotage falls under the heading of plain old bad time management. And you’re not alone. Most of us were never taught how to effectively manage our time.
    Having said that, approaching things from a place of strength is always more effective.

    Delegating tasks and setting boundaries can help you get more done as well. One of my most successful friends designs amazing sets that have earned her 8 Emmy nominations. She’s clearly pretty good at designing! But that’s primarily all she focusses on…she doesn’t paint, build or decorate the sets. She has excellent shoppers who are great at getting good deals. She has people working for her who are talented painters and carpenters thus freeing up her time to stay focussed on what she does best.

    She also is very clear about her boundaries. The prop master does not get to borrow from her art department, and visa versa. Having clear boundaries actually aids in keeping confusion to a minimum. Everybody know where they stand which is why nobody’s feelings get hurt when she says ‘no’. And despite working crazy hours, she also is managing to renovate a friends condo and redo some else’s office! Talk about getting lots done!

    So notice those people around you who get so much done. Are they sticking to a specific and concise plan? I bet they are. Likely they have delegated a few things to other people so they can focus on what they do best. Thus, being wildly efficient and getting tons done! Also, they likely aren’t agreeing to do a bunch of things that will steer them away from their goals, either. They can say ‘no’ and set clear boundaries.

    Where are you in terms of your time management? Are you wasting time doing something that is not contributing to your strengths? Are you agreeing to do too many things that kill your bliss? Is it a challenge for you to ask for help? Do you feel like you “don’t have enough time” yet seem to have time for Facebook and Netflix?

    This is a tall order for a lot of people. After all, it’s an entirely new way of looking at your days. If this feels overwhelming and you want help with it, get in touch and together we’ll figure out your best game plan.

    And pass this on to your friends, retweet, repost…share the knowledge!

     

     

     

     

     

     

  • Cause > Effect Living on the Cause side of the the Equation

     

    Life will throw curve balls at you. You will have obstacles to overcome and things will not always go as planned.

    Car accidents, illnesses, lay offs, earthquakes… a lot of what happens to us is out of our control.

    This is true for all of us including when we are going for our goals. Things will crop up that will threaten to sabotage our outcomes. Those are the effects of life.

    But it’s a choice as to whether we allow those effects to rule us.

    Thus the equation Cause > Effect.

    The amount of cause in our lives should be greater than the effects. But unfortunately, most people live the opposite way around. They allow the effects to rule their lives resulting in added stress, anxiety, and depression.

    The truth is, you always have a choice. Although your circumstances may be out of your control, you can choose how you approach the situation. You can’t control the weather but you can control how you’ll navigate the storm. You can’t control traffic (is that not true, my fellow Los Angelenos???) but you can control what you listen to while in traffic. (Recently someone shared that by simply switching to audio books instead of the radio, she has reduced her stress noticeably.) You can’t control the marketing campaigns that tempt you to pull into the drive-through. But you can plan ahead and pack a lunch.

    How do you know if you are living on the effect side of the equation? Check out your “buts”. People living at cause don’t make excuses. And excuses almost always start with “but…”.

    “But what if it doesn’t work out?”
    “But what if I’m not good enough?”
    “But what if I fail?”
    “But I’ve never done it before?”
    “But what if I’m too old/too young/ too whatever…fill in the blank?”

    People living on the cause side of life don’t allow their “buts” to get in their way. Likely they have replaced those excuses with questions such as…

    “Who do I know who can help me with this?”
    “What do I need to learn about this?”
    “What can I do right now to improve this situation?”

    I’m a huge fan of the statement, “I’ll figure it out”. That ends the bullshit excuses of why I can’t get something done. “I’ll figure it out” leads to more resourceful thinking and triggers the trouble shooting part of my brain.

    It’s time to see how much of our lives we are actually taking responsibility for, and what we are making excuses for. You can journal about this…you know your top 20 ‘reasons’ for not taking action by heart already. Write them out and question those buts…are they really just excuses? You can also take a few minutes a day and just observe your inner critic… and notice how often the ‘but’ word is used.

    And at the risk of being preachy…our planet needs ‘all hands on deck’ at this point. Every one of us must be living with “cause” because our global community is drowning in the effects of our actions. We simply don’t have time for excuses anymore.

    If you want support with this, get in touch. And please, retweet, repost, and forward this to your friends.

  • Why waiting to feel inspired leads to procrastination.

    Nike’s famous slogan, “Just Do It”, is more than just a cool catch phrase. Taking action is actually the first step to feeling inspired. Inspiration only comes from experiencing something…not contemplating it.

    Many of us have this equation wrong. We think motivation = action. And as a result, we have wasted precious time waiting to feel ‘in the mood’ or ‘motivated’ to take action. This is a common root cause for many of our procrastination issues. But, we will never actually feel motivated until we DO something. We must first take the action, then the inspiration to remain on task will kick in. (in about 10 seconds, actually) Action = Inspiration.

    Plenty of parents have tapped into this truth without knowing it. “Go do something!” is usually their response to a bored child. Then, before long, their child is busy playing at something and is no longer bored at all.

    Personally, I can use my newsletters as an example of how taking action leads to motivation. Sure, sometimes I’ll read a quote and get excited and my writing comes easily. But usually, it’s the other way around. More often then not, I sit down with a loose idea without really knowing where to begin. So, I just start writing. I don’t wait to have it all worked out before I start. And, after a few ‘clunky’ sentences it usually starts to make sense and I can express myself more easily. I call that first draft my vomit draft so I’m not hung up on getting it right. I just get it out. But then, the next day, I’m more interested in rewriting it because I took the initial action to do it in the first place. My action (sitting down to write) leads to my motivation (to rewrite and publish the piece).

    Most musicians aren’t particularly excited to practice. But, once they ARE practicing, they are having fun and enjoying the experience. (And usually practice for longer than they had planned.)

    No, you won’t find inspiration when ironing. But the heaps of clothes will likely keep growing if you wait to feel motivated. However, once you start, isn’t it amazing how quickly you get through all of it?

    Most people know they should exercise more but don’t because they are searching for ways to feel motivated to work out. This is the classic excuse people give themselves when trying to start a new fitness regime. But that’s rarely how it works. Ask any regular exerciser and he will tell you…the toughest part is getting started…once they’re moving, it’s no big deal.

    One final thing about taking action…don’t overwhelm yourself into doing a lot of things. Start with ONE thing. You are more likely to get more done if you start with one specific thing to do. If you overwhelm yourself with too many tasks, you’ll freeze and get nothing done. (As I’ve said in earlier newsletters, I give myself only 3 things to do a day…3 things that if completed, will bring me closer to my goals.)

    So what are you avoiding getting done? How can you “just do something” to get the ball rolling? Try this approach of “just doing one action to move me forward”… and see not only how much more you accomplish, but how much more fun you have with the process.

    And if you need help with this, get in touch and together we’ll create a doable plan for you.

    Don’t forget to forward this, retweet, or repost if you liked it!

  • Enjoying the Struggle…Loving the lifestyle

    We’ve all been told that “life is about the journey more than the actual end result”. But the reason I think many of us fail to find joy along that journey is because we don’t actually sit down and decide if that journey is right for us. We get excited about achieving the goal without questioning what it will take to achieve it…and if we enjoy that kind of hard work.

    The people who rise to the top of the corporate ladder, love the long hours and the pressure it takes to get there. The people who have a loving relationship with their spouse and children are people who value spending time with family over making extra money. The people who write novel after novel are people who love spending hours alone in front of the computer.

    So, if we find ourself hating the circumstances of our lives, the question we need to ask ourselves is, “are we up for the struggle?” Or, I prefer to ask, will I enjoy the lifestyle?

    Back when I was getting certified for Pilates, my teacher asked all of us a very important question: “Do you want to be a Pilates instructor or a Pilates enthusiast?”. Well, we were there to get certified so obviously we all wanted to be Pilates Instructors! He questioned us further…”what will your life look like? How often do you think you’ll actually get to do Pilates?”

    I can tell you the answer to that. For the past 15 years I have probably spent as much time in the car driving to studios, gyms, people’s homes, etc as I have spent actually teaching. AND…aside from the classes I teach at the gym, I only manage to fit in a few Pilates exercises a day. In fact, there are plenty of videos on-line that are designed specifically for instructors because they only have 15 minutes to work out between clients! (whereas the enthusiasts, come take class with me at least 3 times a week!) And, I’ve also had to work with people in acute pain, debilitating injuries… and many with challenging personalities.

    So, if I didn’t like driving, I’d be miserable and probably fairly angry. If I wanted every day to be 9 – 5, structured, and secure, I’d be a nervous wreck. If I only wanted to work with super fit and easy going people, I couldn’t make ends meet without another job.

    The question then has to be, am I up for the challenges this lifestyle will give me?

    If you want to be an actor, you will likely have to work as a waiter or caterer in order to keep your days free for auditions. You will also have to make enough money to be in class, hire a coach when needed, and do a lot of acting for free. (auditions) And then when you do book a job, you will then have to memorize lines, wake up for early call times, and deal with a multitude of inflated egos. If you become famous then you will be stared at in public, be photographed without your knowing, and answer the same questions over and over at all the press junkets to promote your current project.

    That will be your lifestyle.

    If you want to run a nightclub, you will have to like late nights, drunk people, loud music and flaky employees.

    If you want to be in a band, you will have to practice for hours on your own, practice even more hours with the band, work nights and weekends, and lug your gear from gig to gig.

    If you want to lose 100 pounds, you will have to change your lifestyle entirely starting with the food you eat. (And changing our diets is by far the most challenging part of losing weight.)

    The fact is, you WILL face challenges. Obstacles WILL arise. So don’t turn yourself into yet another obstacle by complaining about the path along the way. If you can’t embrace the lifestyle (i.e. the challenges you will face) take a good look at that goal. Because yes, achieving it will likely feel awesome. BUT, with that achievement comes the work to get there. And if you can’t enjoy the work, you won’t put in the energy needed to actually succeed.

    But, if you choose wisely, the obstacles, the struggles, the ‘work’…won’t feel like work at all. It will be just part of the journey.

    If you want help with this, get in touch and we’ll go to work!

    And if you liked this, repost, retweet, and forward it to friends.

  • “We are the Choices we Make”

    “We are the choices we make”…Meryl Streep

    News flash…you will never “find” yourself. The truth is, we “create” ourselves…every moment of every day.

    That means our thoughts, our language, what we choose to act on, and what we choose to skip, all will have an effect on our lives. And not just our lives, but the lives of others as well.

    We all know that saying “one person can change the world”…well, the reason it sounds cheesy is because there is truth to it. The ripple effect is real. There was a study done on this very topic. (“Implications of Vascular Theory of Emotions”…very dry read!) It’s summary states that 1,000 people are within 3 degrees of each other. That was not a typo…you are 3 degrees away from effecting the lives of 1,000 people. So how you show up in your life really matters. There is no better time then right now, to own our lives and the actions we take. And not just the big juicy actions…the little decisions matter too. And how you talk to yourself is crucial to your success and self worth. Despite how small this distinction is, it’s effects on your life are huge.

    Do you ever listen to what you say to yourself? We all do it…we all have that running commentary going on in the backs of our minds. Who does your voice sound like? A cheerleaders or jailer? A loving supporter or destructive tyrant? A compassionate parent or an abusive one?

    “Sticks and stones may break my bones but words will never harm me” is total Bullshit.

    Words mixed together into sentences are bundles of emotions. They can move you to tears of joy, or tears of pain.

    Words matter.

    Most of us have some fairly vile self talk that we fall victim to sometimes. And we all know that we would never say those things to another living being. For some of us, our self-talk is so violent it’s not fit for anyone to hear. Yet we listen anyway.

    Why is it important to change our inner dialogue? Well, let’s apply some common sense. Let’s say the only water you drank was polluted and toxic? What would eventually happen? You would BECOME polluted and toxic.

    It’s the same with thoughts! If all you feed yourself is harsh criticism and shame, you will BECOME fearful of everyone and most likely paralyzed by your shame.

    So how can you expect to go out and take risks, and make the world a better place, if you think you are something to be ashamed of?

    It’s time we changed our relationships with ourselves. And it starts by tuning in to what we tell ourselves on a daily basis.

    I call the negative talk in my head “YSR radio…You Suck Radio”. And when it’s on in the background, I don’t just turn down the volume, I change the damn station!

    I’m over simplifying, I know. But this self monitoring doesn’t’ have to be a total drag either.

    Pull out your journal and write out your own “You Suck Radio” program. This won’t take long because you know it by heart by now. But taking the time to put it on the page is useful because then you can use your own words to shift your perspective.

    For example, maybe you are unhappy with your weight. Write out all of your self talk around how much you weigh, why you’ll never improve, why you are destined to be as fat as a house for the rest of your life…(that was my self talk by the way), etc. Go for it. Let that vicious voice in your head have it’s say…and write it all down.

    Now reread what you wrote. Is any of that true or helpful in any way? Does thinking you’re destined to fail motivate you to take positive actions in your life? And can the opposite be true as well…like the times you actually DID succeed at something?

    What are you focussing on? Your successes or your failures? Is “You Suck Radio” blaring in your head? And if so, how do you think that will affect your day? How will it affect all the people you interact with today? Remember…we are all just 3 degrees away from affecting 1,000 people.

    Start to listen to your thoughts about yourself. Your words matter whether they are directed at you or other people. Write them down and question their validity. Tune in to what station is playing in your head. And if it sucks, change the station.

    Don’t forget to forward this to your friends, repost, and retweet!