Make A Shift

Make A Shift

When I let go of obsessing about reaching a number on the scale, or getting into a certain dress size, by a specific date I started to see results.

Results that were not measured by hard data but instead by how I wanted to feel.

This shift has allowed me to respect my body for where it is at this moment in time. This shift also allowed me to move from beating myself up for decades of unhealthy choices and instead focus on how I want to feel in the days, months, and years ahead.

When I made this shift, I started to experience feelings of relief, excitement, and joy. It was in this process I finally started feeling and living in ways that aligned to being happier and healthier.

Relief came when I let go of the obsession of feeling I had to be perfect in all my choices each day.

Excitement came when I found a community of people who shared this belief and inspired me to show up even on the days I didn’t want to because I wasn’t perfect.

Joy came when I started to see the compound effect of the actions I had been taking.

Moving away from feelings of obsession and perfection made way for slow and steady progress in ways I never thought could be possible. Making this shift helped me see that taking care of myself is an honor and a gift, not a dreadful chore.

If you’ve struggled in similar ways, know that you are not alone. If you are ready to make a shift but are not sure where to begin, follow these simples steps:

1. Get clear and specific on how you want to feel.
2. Visualize and write down the actions that align to those feelings.
3. Create a plan to take action.
4. Now, take action!

If this feels like too much to manage on your own and you need support or accountability, click on Life Coaching to learn more about how I can help.

Your coach,

Own Your Day

Own Your Day

Do you ever feel like the day is over even before it began? Does it seem like everyone else controls or dictates how you spend your day? Or do you ever just wish that you could find 30-minutes in your day to have some time to sit and think?

At one time or another I have answered “yes” to all of these. There was even a long period of time where this seemed to play out every day of the week for weeks on end.

Finally, I had enough and needed to find a way to take back and own my day.

The first thing I did was research the topic. I came across a variety of tips and strategies for owning my day. From getting up 30-minutes earlier in the morning, to planning out every hour of my day, to setting boundaries and saying “no” to everything that was not a priority to me.

In theory these all sounded great. So, I attempted to implement them but found myself falling short only a few days later.

In no time, my days were back to a chaotic blur but what happened next was a game-changer.

I visualized owning my day.

I began by imagining how I wanted my day to feel as I went through it, and then imagined how I wanted to feel by the time I went to bed. For me, I wanted my day to feel calm, purposeful, and organized and I wanted to end it feeling accomplished, productive, and proud.

When I started by visualizing my day and getting crystal clear in how I wanted my days to feel, I began to gain a greater sense of power and control for managing the hours of my day.

It became easier to see where I could find 30-minutes of “me time” because I knew taking care of me would help me feel calmer in my day. It became easier to manage and schedule important tasks and responsibilities because I had purpose and intention for how I was going to spend my day. And I found it easier to say “no” and set boundaries on things that did not fit into the vision for my day, or week.

If you are feeling like every day is a chaotic, rat race or that you’re on the hamster wheel of life, there is hope in gaining control and taking back your day.

Start by visualizing owning your day.

It might be uncomfortable at first but take 15-20 minutes and let yourself brainstorm and visualize how you want your day to run. Write down every feeling that comes to mind, along with any activities or priorities that you want to accommodate in your day. Next, create a plan for owning your day. Whether it’s writing it down in a day planner, or using the calendar in your phone, sketch out your desired plan. This may require testing and tweaking over a few weeks, so give it some time and when you need to – come back to visualizing owning your day.

When we visualize our day and protect our time, we own our day and get closer to moving our goals and dreams forward.

Make it a great day! And, if you give this exercise a try, I’d love to hear how it works for you.

Your coach,

Progress Over Perfection

Progress Over Perfection

If you knew that falling down was part of the process to achieving success, would it help you to rebound sooner?

If you knew that perfectionism would paralyze progress, would you be more inclined to take small or messy action?

If you knew that you could have flexibility in accomplishing your goal at your own pace, would you be more likely to keep going?

So often we only see the highlight reel of others crushing their goals and achieving their dreams. What we don’t see or talk about is how many times did they fall down and start again?

We may not know that they fell down 18 times but got up 19. We may not see that they hoped to achieve their goal four years earlier, but they are just achieving it now. We may also not see that they were paralyzed by perfectionism for years because the plan they originally set for themselves fell flat immediately after putting it to work.

When we only see the highlight reel, we shortchange ourselves on making progress in areas that we want to grow or expand. Instead, let’s put on our blinders, focus on one thing to move closer to achieving our goals, and start taking messy and imperfect action.

Here are some simple tips to help get you started:

  • Choose one area to focus on. Yes, only one. Focus on this one area until you’ve mastered or achieved it.
  • Block 15-30 minutes of your day to work on that area. This could be in two or three chunks, or one solid block of time. Commit to taking some action to the one area you decided to focus on.
  • Journal and track your progress each day. Yes, each day! You’ll thank me later when you want to look back at all the progress you made.
  • Reward yourself along the way for progress in reaching your goal. Whether it’s a pat on the back, a virtual high-five or a candlelit bubble bath. A fun way to do this is create a rewards jar of all the things you like and when it’s time to celebrate, pull one out and do what it says.

If, or when, you have a slip, start back at the top. That is part of the journey to making progress, not perfection.

Lastly, should you find yourself struggling with making progress and want extra support on your journey, I am available. You can find more information on the Life Coaching tab or reach out to me via the Contact page on my website.

Your coach,

Ask For Help

Ask For Help

Do you have a desire to declutter your home, organize your kitchen and pantry, or purge your closet but feel stuck on how or where to begin? Or do you feel too embarrassed to ask anyone for help because you feel you will be judged because things are out of order or feel that you should be able to figure it out?

If you answered “yes” to either of these questions know that you are not alone.

Feelings of overwhelm, shame and guilt can stop us in our tracks when it comes to tackling projects that feel out of our control. Feelings of pride and responsibility can also get in our way, especially when we feel we should know what to do next.

I remember one time when my daughter was young, and my husband was working a job out of town for almost a year. We hired a house cleaning company to help us with cleaning since he only was able to come home on weekends and we did not want to spend our brief time together on the weekends filled with chores. So, before the company representative came to assess our house and offer us a quote, I cleaned the entire house until it was spotless because I did not want the rep thinking we were messy or dirty.

Insert facepalm.

Yes… I was afraid of being judged and I felt immense shame because things were not perfect before she arrived. What I learned in that moment, though, was the woman held no judgment and the time I spent cleaning and preparing for her visit, could have been better spent on other projects or better yet, with my daughter.

That experience is one that remains close to me because I was afraid to ask for help. I was afraid what others would think because I needed to ask for help. I was afraid that others would not see me as perfect or able to “do it all.”

Insert another facepalm.

I learned in this moment to ask for what I needed. The moment I did, it felt like a million pounds were lifted off me. In the end, I only wished I had asked for help sooner. The result of doing so, allowed me to be more present with my daughter during the week, and as a family with my husband, during the weekends.

I share all this to highlight the importance of not only asking for help, but to possibly see the beauty in recognizing the different gifts and talents we all bring to the world. You certainly wouldn’t find me repairing a plumbing or electrical issue, so why did I struggle with asking for help in cleaning my home? Thankfully, on that day I learned that there are professionals available and willing to help and would do so without holding judgement.

That was the moment I knew I could take a breath and focus on what was most important during that period of time. I also learned in that moment that holding zero judgment would be a core value for the work I do with my clients, as do many other professionals as well.

If you are finding yourself stuck, or unsure about what next step to take in organizing your home, help is available but it begins with the action of asking for help to move past the feelings of overwhelm, shame or guilt.

I would love to hear from you about your experience in reaching out and asking for help with household projects. Has it been easy to ask for help? Do you feel pressured to manage it all on your own but struggle taking action? Or is there something else that gets in your way when it comes to managing household projects and chores? This information would be helpful for informing future blog posts.

Your coach,

Cast Your Vision

Cast Your Vision

What do you see when you imagine your dream life?

If you were to look one year ahead – even five or ten years – what would you see?

Would you have pursued the job of your dreams? Would you have mastered the hobby you have been nervous to start? Would you have gained control over your health and fitness like you’ve told yourself you would? Would you have published the book you’ve so badly wanted to write? Would you have achieved financial freedom and invested in the vacation home that you always wanted to have?

Each of us have different goals, aspirations, and desires but what’s most important to consider is: are you in pursuit of your goals and dreams?

If you aren’t, then it’s time to cast your vision.

We often have so many other competing responsibilities that we hold off making time to dream or envision what the life of our dreams looks like.

Perhaps you are living it. If so, way to go! But if you aren’t, and you are caught in the daily grind we call life, I encourage you to find 30-minutes this next week to sit in quiet and think. Really think. Think about what your life looks like in one – five – or ten years.

Here are some questions to help prompt your brainstorm.

  • What goals are you working toward – in your personal life, family, career?
    • What do you want? What do you need?
  • When you imagine reaching your goals, what does your life look like?
  • What images, words and phrases represent your life when you have achieved your goals?
  • What will it take to reach your goal?
  • How will the process of reaching your goal change you?

Now, grab a piece of paper (or make a note in your phone) and write down all that comes to mind. What is lighting you up with excitement? Or, what’s making your stomach churn with nervousness? Write it all down. Every little and BIG thing.

Next, cast your vision! There are many ways to do this but my favorite is creating a physical vision board that you can see and reflect on daily. All you need is a poster board, some motivational pictures or sayings that reflect what you wrote down from your 30-minute brainstorm, some tape and time to commit to assembling your board.

This can be powerful! Personally, I created my dream job and have gotten into the best shape of my life after developing a vision board two years ago.

Create your own vision board or hire me to host a vision board party.

Your coach,