What’s Your Krptonite?

What’s Your Krptonite?

WOOP It Away!

Let’s keep building off of last month’s blog post to address the seemingly common and continued theme I have been hearing from many of my clients regarding a lack of  “omph” or a petering out when it comes to aggressively pursuing their more challenging aspirations.

Unfortunately, many of us are under the impression that we have to feel highly motivated in order to achieve what we want but the truth is motivation is more powerfully derived once we cultivate habits that support it. It’s like a fire that needs to be stoke-motivation, inspiration, resolve, however you want to refer to it as won’t appear out of thin air. We need to create an atmosphere that fuels it. Life is way too distracting and consuming. That is why last month I highlighted the value of knowing and having a strong “why” behind our pursuits as a critical component in keeping a fire under our ass even when the going gets tough. 

Let’s face it, it’s a given that their will be hurdles we will encounter zapping our energy reserves required to make our goals come to fruition. In fact, research proves we can better secure higher levels of motivation and reach our goals if we take a more realistic approach before setting out to attain them. To actually consider all the possible obstacles we may encounter along the way. This way we are not caught off guard and can have a plan in place to work through most challenges and lessen the likelihood of losing our tenacity to push through. 

Gabrielle Oettingen, a leading researcher on motivation refers to this as mentally contrasting, where we examine what about ourselves or our circumstances might specifically prevent us from making our goals come to fruition. Could that be a lack of time, skill, emotional support, or knowledge? What’s your “kryptonite” so to say weakening your motivation level? Maybe it’s distractions due to familial responsibilities, poor sleep, or digital consumption. If so how can you better manage these obstacles more effectively so you can create the greatest likelihood for success.

Using a simple yet powerful four step process, Gabrielle Oettingen, suggest applying a technique called WOOP, it’s an acronym that stands for Wish + Outcome + Obstacle + Plan and works like this:

Step 1– Name your Wish, what you aspire for.

Step 2– Identify how you will benefit from the Outcome of this goal, your “WHY”

Step 3-What about you or your circumstances may create Obstacles in achieving this goal.

Step 4– Write down your if-then Plan to get around any and all obstacles you foresee. 

So for example if you know you’re prone to procrastination and likely inclined to get sucked into a social media rabbit hole, wasting valuable time you can be using towards goal driven tasks, it would make sense to create clear boundaries on its usage or just unplug from your digital devices for a time being. Or possibly, if you find yourself questioning your emotional or intellectual capability in accomplishing what you desire most, then finding support via coaching or mentoring might be the right plan to put into place to help bust through those self-doubting obstacles.

The great thing about the WOOP technique is that it is super practical and can be used for everything and anything, from an interaction with a loved one, optimizing our daily eating and moving, or a presentation/project at work.  It’s where the science of visualization and effective goal setting help us maintain our motivation in the process because we’re not only creating excitement and buy-in but being realistic by considering what may get in the way so we can then make a solid plan to actualize our aspirations. So WOOP away!

 Wishing You Always The Best Of Success

-Holly-

Think Big With Starting Small

Think Big With Starting Small

The Power Of Taking Small Steps

Ahh, 2021…we made it! No doubt we are all ready to put 2020 behind us. Though we are not out of the woods yet, we’ve come a long way and learned a lot. Understandably, for most of us our energy is low, this past year has put us through the ringer. But now more than ever it’s important to keep our eye on the bigger picture, knowing there is a light at the end of this tunnel with the administration of the coronavirus vaccine underway. Though you may be weary, the time has come to start considering new and improved possibilities in your life and start going after them. This is where the benefit of taking small steps towards bigger aspirations can have a significant impact, allowing us to slowly but steadily move forward while still holding space to adjust and recover from all of the fall out and massive upheaval 2020 brought us.

Truth is, as a empowerment coach I’ve always been a big fan of breaking down larger goals into smaller more manageable action steps. Let’s face it, even in the best of circumstances, setting lofty goals can be overwhelming. Starting small helps us not only get started but allows us to adjust to the desired behaviors we are seeking so these new action steps become habitual in nature. More importantly, small steps help us avoid fatigue, something we all have to be very sensitive to as we already are working on low reserves as we continue to navigate these uncertain times. 

It’s really all about setting ourselves up for a greater likelihood of success, so we can go the distance. Small steps create momentum and momentum is crucial if you want to make meaningful progress on “bigger” aspirations. Whether you’re wanting to advance your career, resolve health related issues, or want to improve your relationship with significant others, small, consistent steps add up towards these important goals. For example, instead of confronting your teenage daughter head-on to resolve issues, starting first with small acts toward connection builds trust so that when you do need to address issues, you’ll be much more likely to experience positive change. There’s no denying success breeds success. Once we start getting results, it’s more motivating and inspiring to keep going while also allow us to handle setbacks because we already have a foundation and tools in place to pick ourselves back up from any small detours we may incur. Moreover, focusing on small steps is a great way to ACT on procrastination. In other words, make tasks Attainable (with small steps), boost our Confidence, and agree upon a Timeline.

Honor the value of regaining your strength this year while reclaiming your power to dream big with starting small. Don’t surrender to the lure of the winter pandemic doldrums. Ask yourself “what would you like to see happen in and for your life this new year? And more importantly “what small action can you take today to get you closer to experiencing that tomorrow?” Be intentional…it will all be worthwhile when we emerge into the spring mentally, physically, and emotionally on point, raring to go!

Wishing You The Best Of Success 

-Holly-

 

 

 

 

 

 

 

 

 

 

 

Seeing Is Believing

Seeing Is Believing

Powerful Benefits Of Vision Boarding 

Yeah, I know what you’re thinking “vision board”, really?! Or at least that’s what I thought when I was asked to do one in a most recent self-development coaching program I participated in a few weeks ago. Yep, the coach gets coached…always trying to walk the talk. But when the facilitator suggested doing a vision board, boy oh boy did I have resistance. I thought to myself, she’s got to be kidding me, how do you ask people in the middle of a pandemic, having no certainty as to what the future will bring, to do a vision board? Yet, in the spirit of embracing my willingness to take this crazy time of our lives and leverage it for the good, I pushed through and began my quest in collecting words, images, and photos that embodied a vision that has now stoked a fire within me, crystallizing goals and direction that has me excited even during these unsettling times.

Visioning as a whole is a well revered coaching strategy used to assist clients in actualizing their hopes, dreams, and desires. According to research, brain imagery works because neurons in our brains transmit information and interpret imagery as equivalent to a real-life action. When we visualize an act, the brain generates an impulse that creates a new neural pathway – clusters of cells in our brain that work together to create memories or learned behaviors – that primes our body to act in a way consistent to what we imagined. All of this occurs without actually performing the physical activity, yet it achieves a similar result. And then there is the law of attraction, stating that by seeing in your minds eye what it is you want in and for your life as well as feel the feelings of having those things, will attract opportunities to you that will then bring those things forward.

Of course visualization does not guarantee our greater success and happiness as that will only come as a result of hard work, practice, and a commitment to align daily with those action steps that support our desired outcomes. But when combined with diligent effort and, I would add, a strong support network, it is a powerful way to achieve positive, behavioral change and create the life you desire.

Besides, now with most of us still having some extra time on our hands, what do we have to lose with taking some time to clarify those future experiences that will bring meaning and fulfillment into our lives. Taking a look at last month’s blog post where I shared the Wheel of Life and Core Values Clarification exercises, think about those aspects of your life you may want to start focusing on more and imagine it is some point in the future (perhaps a year or more) and you are living your ideal life. 

Ask yourself…

1st: How do your days start? Where are you? What are you doing? What is different (or maybe not) about how you ideally begin your days?

2nd: Now moving into your day’s activities, where are you going, what are you doing, and more importantly how do you feel?

If you are working– Describe your work environment. How does your space look? What kind of work are you doing? What skills, strengths, talents are you using? What are you learning? What do you spend most of your time on? What is energizing and fulfilling about your work? How is it different from your current reality? Who are you working with? What are those relationships like?

If you’re not working- Describe how you are spending your days. Where are you? What are the components of your day? What gifts and talents are you using? Who are you encountering? What experiences are you having? What are you learning or exploring? What makes you feel good about yourself and your life?

3rd: As you end the day, describe your routine. How do you wind down? How do you transition from your day activities into the end-of-the day routine? Who are you with? What is pleasant and important? Where do you spend time at the end of the day? What routine or practices have you implemented to ensure this part of your day goes as you wish? What is different about how you end your day compared to your current reality?

4th: Before you retire for the day, look back on the day with gratitude and appreciation. Consider what may you be particularly grateful for? What is filling your life with satisfaction, joy, and ease? Who are the people that are making a positive impact on your life? How are you positively affecting others’ lives? How has the quality of your life improved?

Let these answers inform and inspire you, make yourself a cup of tea or pour yourself a glass of wine and start gathering images and pictures that represent your vision for your life or simply just an area of your life. You’ll need a piece of poster board, scissors, glue/tape, magazines or other sources of words and pictures, possibly markers or any other decorative art supplies. It may be easier to create your vision board over the course of a couple of days where you first collect images you’ll want to include and then settling down to arrange them on the board.

Once you complete the vision board be sure to find a space for it where you can look at it often. It’s from there when we can then start creating goals that not only have extrinsic value (i.e. fame, fortune, power, and love) but most importantly intrinsic; identifying goals that are consistent with who we are, what lights us up, and coming from a place of choice. And studies do support that when we exert effort pursuing goals that are close to our heart, we lock in with more conviction to see them through as well as enjoy the journey of its pursuit and moreover complete satisfaction of its attainment.

Love to see your vision board creations…

Wishing You The Best Of Success

-Holly-

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2020…Setting The Stage!

2020…Setting The Stage!

The Power Of Visualization

Alright everyone…here we are, HELLO 2020! So what’s it gonna be this year? Though I’m not a big fan of new year resolutions, I am a huge advocate for setting the stage and believe immensely in the power of positive visualization. In fact every morning, upon awakening I take the first 15 minutes of my day to envision the next 24 hours. Literally, going hour by hour, imagining and designing action steps that align with how I want to show up and experience the day. Naturally, some days are harder then others. But the second part of this two step visualization process-designing the action steps of the day-give me the clarity and direction I need to build in the greatest likelihood for success.  Of course, there are plenty of days when I’m feeling more overwhelmed or rather uninspired by what lies ahead. But make no mistake the power of suggestion goes a long way, it is now a well known fact that we stimulate the same brain regions when we visualize an action and when we actually perform that same action. Brain studies have shown that positive mental imagery “primes” our brains for success. 

On a bigger level, every new year I take pen to paper and return to one of my most trusted practices I learned back in 2010 when I was first just a student at iPEC (Institute of Professional Excellence in Coaching) pursuing my coaching certification. It is a visualization exercise in which I imagine it is one year from now (Dec 31, 2020) and what I aspire for is actually occurring. I then proceed to consider all aspects of my life; personal development, career, health/wellness, intimate/social/professional relationships, parenting, fun/enjoyment, even spiritual wellbeing and paint a picture of what I like to see. Essentially, I design a vision that is exciting, purposeful and fulfilling, one that I find inspiring. I ask myself:

  • What am I doing? (In all the above stated aspects of life)
  • With whom am I doing it with?
  • What am I feeling?
  • How much income am I earning?
  • How much fun am I having?
  • What difference am I making, personally and professionally, in the world?

Ultimately, using this exercise to create a vision of what I aspire to be, feel, and experience in the new coming year. This process, of seeing and even feeling a new improved self in all aspects of my life allows me to then develop life objectives that support this vision, helping me break it all down into specific goals that lead me to my desired destination by years end. This exercise has become one of the most favored amongst my clients, not only promoting clarity in their goal setting but accountability as we use it as a tool to check in with to help them stay on track and develop necessary action plans and task driven work in order they be able to obtain what it is they want in and for their lives.

The most important thing to remember when doing this exercise is that not everything is written in stone, there needs to be some level of flexibility, however, not at the risk of losing sight of our vision. Remember, there is never an end state to self-development, greater success and happiness is always a work in progress but without a vision it is very hard to find direction. As the most revered book states “Where There Is No Vision The People Perish.” PROVERBS  29:18

Wishing Everyone A Very Happy New Year

-Holly-

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Could You Spare 15 Minutes To Improve Your Life?

Could You Spare 15 Minutes To Improve Your Life?

The Value Of Keeping A Journal

Daily journaling — either on paper or a computer screen — has the power to make a real difference in ones life. Writing down your thoughts can be a powerful tool for solving problems, relieving stress and locking in greater success and happiness. Though I know the idea of adding one more thing to your daily routine feels daunting, this is one task everyone owes to themselves to seriously commit to. The benefits are endless, just read on to see why.

Journaling….

  • Accelerates Abilities To Manifest Our Goals-consider building a house without a blueprint. Once words and images hit paper, thoughts or ideas will crystallize. We not only use pen to paper to strategize action steps required to create what we want but it also signals to our brains that this is important becoming forged into our subconscious mind. Your reticular activating system (RAS) then flags relevant opportunities and tools to achieve those goals (NLP Institute of California 2017 study).
  • Enhances Our Emotional Intelligence-emotional intelligence is the ability to perceive and manage our emotions, and that of others.Your journal has the potential to be both a “therapist” and a dear friend who listens without judging or interrupting and is open 24 hours a day. By serving as an outlet to process emotions, writing our thoughts and feelings down allows for a release and greater self-awareness. In turn we become more understanding of the range of emotions humans experience, encouraging us to be more empathetic with others.
  • Sparks Creativity and Inspiration-your journal is a place to write down anything  that comes to mind. The crazier the idea, the better. Let your imagination wander to the farthest parts of your mind. The more you practice experimenting with  possibilities and opportunities, the more inspiration you will find.
  • Solve problems more effectively-typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities, and  affords the opportunity for unexpected solutions to seemingly unsolvable problems.
  • Boosts Memory and Comprehension-the composition of thoughts and ideas causes the mind to compose or re-compose these ideas while journaling. In other words, when your hand engages in writing, your brain engages in cognitive recall.  Your learning ability is strengthened and your memory improved.
  • Promotes healing-expressive writing has been linked to improved immune function, lower anxiety and stress levels, and better sleep. Dr. James Pennebaker, author of Writing to Heal explains “when we translate an experience into language we essentially make the experience graspable.” And in doing so, we free ourselves from the web of confusion that so often keeps us emotionally and psychologically bound to any trauma, drama, disappointment, regret, or long-held belief.
  • Supports Self Confidence-journaling about positive experiences allows your brain to relive it. And reaffirms your abilities when the ugly head of self-doubt appears. Keeping a journal becomes a story upon which you can reflect; it is not only a place to dump our inner thoughts and feelings but a catalog of personal achievements,  positive experiences, triumphs over negative experiences, and a testament to how far you’ve come.
  • Stimulates Self Discipline, Productivity, & Accountability-committing to daily journal writing is an act of discipline. Like with everything else, consistency and repetition breeds success. And good habits formed in one area of our lives have a tendency to have a ripple effect on others. Additionally, as we script our journey, we can find accountability and likely heighten our levels of productivity. Knowing that at the end of the day (or beginning) you will be sitting down to reflect on thoughts, desires, and challenges will assuredly serve as a daily reminder and motivator to get busy living life with greater purpose.  

And the benefits of journal writing don’t stop there. For me, I also found that writing in a journal daily has vastly improved my relationships both within my personal and professional life. By writing  down my thoughts and experiences as well as progress towards desired outcomes I simply just have become that much more present and engaged in my life. Discover for yourself the benefits of journal writing, it doesn’t have to be a big orchestrated event, start today jotting down what went well and what didn’t. From there feelings and emotions will be expressed and goals revealed. Love to hear your discoveries!

Wishing You Always The Best Of Success

-Holly-