I’d like to explain how I came up with the name of my company and my signature system, Energy Rapport™ Coaching – and what better way than in a short video (5 minutes).
You see, for a good portion of my life I either ignored or resisted my connection, or relationship, to energy. And by energy I mean the energy levels that we recognize in ourselves. Low energy when tired or scared, high energy when excited or creative or happy.
But it goes deeper than that, it’s the subtle energy that influences us as energetic beings. And this higher, lighter energy we can tap into to support us when we need it.
It could be from mother Earth or the Heavens above – think about how good you feel hiking in nature or after getting some sun and sea air. Or how you feel when witnessing an absolutely gorgeous sunset or sunrise where the whole sky looks like it’s on fire!
There are so many tools, techniques and resources to connect to energy, to build a rapport with it. And it begins with awareness and ease….and going with the flow. Life doesn’t have to feel like a struggle all the time.
As an example, in my late teens and college years, I remember napping when my body needed it. But in my corporate years, I just pushed through the exhaustion which only made things worse.
So, please take a few minutes to learn more about connecting to energy, Energy Rapport™. Click here to watch now.
Hopefully it’ll provide a better understanding of how I’m helping people by teaching them how to utilize their energy for the best and highest possibilities in their lives.
With Mother’s Day coming up soon, I look back to memories of growing up and the influence of all the females in my life. Many of whom are no longer here.
There were aunts, teachers (mostly nuns), cousins and, of course, my mother and my grandmother. As the youngest grandchild of 7 with a Mom that worked, I spent a lot of time being taken care of by my grandmother, affectionately known as Babci (Babcia means grandmother in Polish).
I looked up to my Babci and Mom and learned so much from them (that’s Babci, Mom & me in the photo). Today, I reflect on what’s important to me now, how I spend my time, what I have in my life, and see how that relates to what I witnessed as a child and teenager growing up around them. I’m so proud of the influence they had on me and how that has benefited my life.
Three areas in particular stand out…
Gardening and nature to stay grounded
I love gardening, all things plants, flowers, and visiting Botanical Gardens when traveling too. In fact, I spent last weekend traveling to 2 large botanical gardens with friends and had a fabulous time! Sunburned, allergies in full effect from the spring pollen, tired and sore from 6+ hours of walking around each day plus 2.5 hours in the car to get there and back, but my heart is full and soul fulfilled.
Babci had a wood shelf with 3 levels of snake plants on the back porch. If my memory serves, she probably had 15-20 plants in total. She’d take a coffee cup, the biggest one they had, and would sip the water into her mouth then blow it out over the plants to mist them – her mouth was the original plant mister.
One day I saw her through the window, she was on the back porch crying. I was little and immediately thought something was wrong. Turns out she was grating horseradish root! Even though she was out on the porch in the fresh air, it still caused her to cry. Cross my heart it seemed way worse than when she chopped onions!
The importance of daily rituals and routines for personal and spiritual development
I love to visit churches and sacred sites when I travel to new places – there’s something so peaceful and reverent about them.
Growing up I had a strong influence from both my Babci and Mom when it comes to spirituality, dedication, devotion, daily and weekly practices. They both prayed and attended church on a regular basis.
When my grandmother couldn’t attend church anymore because she was no longer able to walk, I remember her caretaker would carry her into the kitchen, placing her in a chair. And on the kitchen table would be a stack of prayer cards and prayer books.
Babci would spend hours everyday, meticulously going through each prayer card and prayer book pages, silently praying for everyone and everything.
This was her daily practice, her morning routine and later in the day, her afternoon routine.
There were many spirituality influences too, these one stand out the most in this moment: statues of Holy Mary on the dresser with a large rosary draped around her neck, holy pictures of angels, archangels, popes and saints on the wall and in picture frames propped up on the furniture, a last supper picture near the dining table with palms from Palm Sunday positioned behind it – which we’d replace every year with new palms.
Strong work ethic supporting connection and purpose in life
Babci was a cleaning lady at the local hospital. She didn’t speak English and would walk miles to get there and walk miles to return home. She was doing important work to keep the hospital clean.
Mom also worked in the medical field as an x-ray tech at a doctors office, while working at the hospital on weekends to get her foot in the door. Then she went full time at the hospital when the doctor retired. She was so smart… always planning, strategizing and putting in the work.
Mom was always connecting with others and helping patients directly. And after the long work days, she would go to Babci’s to check in on her. And travel to see Dziadzi, my grandfather, in the nursing home in another town. Then finally home to us kids who were now junior high and high schoolers to take care of us. Grocery shopping happened in between all of that, and preparing meals for my Dad and us – or at least making sure the fridge was full.
These amazing ladies not only taught me the grace of kindness and compassion, but also the importance of daily rituals and routines for personal and spiritual development.
While my personal practices today may look different than theirs, I’m so grateful for how they infused this dedication into my life. From my journaling to my Reiki practices, and my meditation practice – when it’s that time of day, these memories often flood back.
Wishing a Happy Mother’s Day to you and yours.
Almost everything you do is driven by habits. We all have good, helpful habits and bad, or unhelpful, habits. You can think of your habits as the drivers getting you closer or further away from achieving what’s important to you. Habits are the foundation for major change in your life. That’s why it’s so important to understand if you’re cultivating helpful or unhelpful habits. To achieve your goals, you want to provide the best support and conditions that set you up to be successful. This happens by cultivating helpful habits that are directly aligned to those goals. And by eliminating any unhelpful habits that are slowing or blocking your progress.
How to Cultivate Helpful Habits
Bad habits are the saboteurs that make it harder to achieve what we desire. As mentioned earlier, helpful habits move you toward achieving your goals and desires, whereas unhelpful habits slow or block your progress. To increase your success when changing an unhelpful habit, it’s best to replace it with a new helpful habit. It may be as simple as making a small pivot. Like when you quit drinking soda you replace it with Zevia instead for a week or two, and gradually pivot again to water or herbal tea. Decide what you want to achieve and move toward that goal. It’s more effective than focusing on what you need to stop or get rid of which often creates more pressure and feelings of being deprived. Also, start small with new habits. If it feels too big you’ll either get stuck and never stop or quit after a few days. For example, if you want to begin a daily morning routine that includes journaling and prayer or meditation, start with 5 minutes per day, and gradually increase it by 1 minute each week. To increase your chances of success, create a process and track your results. Something as simple as placing a check mark on a calendar for every day you complete your morning meditation is helpful. Track your results for at least 8 – 12 weeks to evaluate your progress, make any adjustments and to ensure long-lasting results. Get leverage and support when working on your habits. Ask a friend or colleague to point out if you’re demonstrating a habit you’re trying to change, or to complement you when they see you sticking to your new habit. For instance, they can point out when you’re late to a meeting or if you’re on your phone and not listening when others are talking. Cultivating your habits using the above strategies will support positive results. More tips on cultivating habits for success can be found here.
Two Words that Help Change Your Mindset
Here’s a suggestion from one of my own coaches. Change the phrase “I can’t” to “I don’t” when in a situation where you have a hard time sticking to your helpful habit or goal. For instance, let’s say you have a healthy eating goal of limiting high carb processed foods like flour and sugar. You’re out to dinner and the bread basket arrives. Instead of saying or thinking, “I can’t have any bread”, say or think “I don’t eat bread, that’s not for me”. This subtle shift helps change your mindset. “I can’t” is very limiting, and puts you into a victim or less-than mindset which may blow up on you in the long-term. “I don’t” is empowering, you’re in charge, you’re taking responsibility and it’s your decision. You should be able to feel the difference in energy in these two statements. Where can you make this shift? Think of a few examples and commit to making this shift at the next opportunity.
Act with Intention: Cultivate Helpful Habits
This method of cultivating helpful habits works for creating helpful habits and for changing unhelpful habits. The key is to put intention into the helpful habits you want to create, and be as specific as possible by adding in a situation, time, and location. For instance, you’ll meditate each morning for 5 minutes in your bed immediately after waking up, at 6 a.m. Include how long, where, when and how frequently. Or another example is you’ll take a fun 20 minute walk around the block with your dogs after dinner on Mondays, Tuesdays, Wednesdays and Thursdays. For unhelpful habits, you make the trigger of that habit your situation, and then change how you respond. It’s a simple pivot toward what you want to achieve, like in the quitting soda example earlier. That response (having Zevia, water or tea when habitually reaching for a soda) becomes your new habit. Two more tips for cultivating helpful habits are: Make it fun. You’re more likely to stick with something you enjoy doing. For example, add your favorite music to your exercise routine or listen to your favorite books or podcast during your new walking routine. Be compassionate, kind and easy on yourself. You may slip up and that’s ok. Pay attention and stop any negative self-talk or harsh judgments, like “I knew you’d fail” or “you never stick with anything”. Instead, just refocus on the results your striving for, get excited about achieving them, and kindly say or think to yourself, “this slip is ok, you’re making great progress”. In the comments, please share one helpful habit you’ve successfully created this year and what goal it has helped you achieve. Photo by Rawpixel on Unsplash
Let’s put a stop to your self-sabotage once and for all.
Do you want something in your life but can’t seem to attain it? Maybe it’s a goal, dream, or vision you have and yet, month after month, year after year, the time passes by and you’re no closer to achieving it.
Have you already realized you’re sabotaging yourself? Do you actually witness yourself about to do the opposite of what could make you fulfilled, yet you still take that unhelpful action.
Sometimes it feels out of control or like you’re not the one driving that behavior. That’s your subconscious keeping you from living your best life.
Or maybe you’ve rationalized that it’s ok to watch TV for 5 hours when you planned to work on your finances, organize your office and then go for a walk.
You tell yourself that you’ve had a long stressful week at work and you deserve to numb out while binge-watching a TV show. But this short-term ‘reward’ doesn’t support or help your long-term goals.
Dissonance and Cognitive Dissonance
Dissonance is the opposite of harmony. It’s the tension when two conflicting or disharmonious things are combined.
For instance, you say you want less stress in your life and began to see good results by meditating daily, yet now you don’t make it a priority and don’t take the time to meditate at all.
More specifically, cognitive dissonance is a theory in social psychology. It refers to the mental conflict that occurs when your behaviors and beliefs don’t align, like in the meditating example above. You believe and know meditating daily reduces your stress, but your behavior of no longer doing so doesn’t align with that belief.
This mental conflict, or cognitive dissonance, can cause you to feel uncomfortable, stressed, anxious, ashamed or guilty. And since you have an instinctive desire to avoid these types of feelings, you attempt to relieve it.
That’s where the self-sabotage comes in and can have a significant impact on how you think and behave, and the decisions and actions you take. You may get some temporary relief, but in the long-run it’s unhelpful and destructive.
For instance, you may ignore your doctor’s advice, blood test results or published research that causes dissonance. And you may explain things away or devalue them to continue in your pattern.
Years ago, one of my co-workers knew smoking cigarettes was cancer causing yet she explained that it was necessary to calm her nerves given her demanding role at work. She also justified her smoking habit by saying she was concerned about gaining weight if she quit, like she witnessed in her other family members and friends. We’ll believe and keep doing just about anything to relieve the discomfort.
Self-Sabotage: Your Saboteur at Work
You may believe that this sabotaging voice is trying to protect you from harm or that it’s really helping you in some way.
But self-sabotage really is you creating problems for yourself that interfere with your true goals.
It’s not some outside force creating havoc in your life. Realize this and take responsibility for you and your saboteur.
And understand that your saboteur wants you to maintain the status quo in your life.
These are examples of saboteur thoughts. Do any of these sound familiar to you?
- You’re not good enough or I’m not good enough.
- You don’t deserve this or I don’t deserve this.
- They’re going to get upset with you.
- That’s too hard.
- I’ll never be successful at this or you’ll never be successful.
- I’ll do it tomorrow.
- It’s not okay to be wealthy/happy.
- It’s not safe to put yourself out there, they’ll criticize and judge you.
Listening to your saboteur is a choice you’re making so that you can feel differently. Pay attention to these thoughts or beliefs; noticing them is the first step in stopping your self-sabotage.
Additionally, expect the saboteur to get stronger whenever you begin to make positive changes in your life. Expect it and be ready for it. The action steps below can help.
Act with Intention: Identify your saboteur and stop your self-sabotage
The saboteur loses its power over us when we’re aware and can identify it, realize we have other options in that situation, and then consciously choose the action at that time that serves us best (gets us closer to our true goal).
Here are some actions to take to identify your saboteur and stop your self-sabotage. It takes practice and work, and consistency, and over time you’ll be back in control and seeing positive results.
- Identify your saboteur by answering these questions. Where are you sabotaging yourself? What does your saboteur often think or say? In your environment, either at work or at home, what self-sabotaging language is being used, by you or others? For instance, a new opportunity at work has come up. It would be a promotion for you and you’re excited to learn more about it. Then you feel a little apprehensive, even nervous or scared, and the following thought stream pops into your head “I’m not ready for this. What if I fail? It’s easier to just stay in this role and not put myself out there to be rejected.”
- Next, you want to challenge and change those beliefs. Every time that thought, belief or language comes up, recognize it as your saboteur and change it. Then consciously choose a new thought and behavior that supports your long-term goals and wellbeing.
In the example above, you recognize those thoughts and beliefs for what they are. It’s your saboteur.
- Challenge “I’m not ready for this” with “Of course I’m ready, this is the perfect job for me.”
- Challenge “What if I fail?” with “What if I don’t fail? What if I don’t even try?”
- Challenge “It’s easier to just stay in this role and not put myself out there to be rejected” with “This new role is part of my long-term career plans, I’m ready for it and I’ll do a fantastic job. If I don’t get selected now, they may consider me for other opportunities in the future because I pursued this role and they know I’m interested in my career growth.”
You may need to get some leverage involved in order to change that thought or behavior. To do that, ask yourself, “What is this costing me in terms of health, wellbeing, relationships, and success? How is this holding me back from my goals and dreams and the vision I see for myself?”
In the example above, the leverage could be envisioning yourself in 2 – 5 years in the future, in the same role, earning a similar salary, not being challenged or growing professionally or personally. How would that feel? What have you missed out on? What are you still tolerating? How does staying stagnant impact your wellbeing, relationships, your long-term goals and dreams?
If you’re struggling with achieving a particular goal, your saboteur could be at work. Sometimes you’re not even aware of it.
I challenge you to get really focused, act intentionally, identify your saboteur and stop your self-sabotage once and for all.
Leave a comment below when you start seeing the positive changes from stopping your self-sabotage. Share your success to encourage others.
of integrate is to form, coordinate, or blend into a functioning or unified whole.
Taking the time to integrate is to intentionally stop taking in more and to combine what you’ve already have for deeper growth and development. Once you integrate, you get to deeper levels of knowledge and fulfillment in your life.
For instance, if you love to learn new things, you may have a tendency to read more and more books, take more workshops and listen to more podcasts. It almost feels like an addiction at times. A friend or colleague recommends a new course or workshop and you sign up, take it, and quickly move on to the next one.
Many times you don’t gain much, in fact, you just consume and never implement what you’ve learned.
You never integrated it; you never took the material to a deeper level where it could make a significant impact in your career or in your life.
The Myth of More is Better
More is better is a myth. The constant strive for more in our culture prevents us from seeing and experiencing the true value of what we already have.
It supports the idea and feeling that wherever you are is not good enough, because more is always better.
It’s hard to be grateful and appreciate all that you have now when your focus is on getting more.
I’ve worked with people who were always focused on the next project or the next job, and never appreciated all they were experiencing in their current role. They missed the fulfilling things like the relationships they were building, the people they were helping and the new things they were learning.
The energy around more is better feels like a chase – a futile one. You’re chasing after things just to accumulate more. And once you have it, you’re dissatisfied and off to the next thing, and the next and the next.
And it’s not just physical things. We’re constantly absorbing more and more experiences, information and energy but without the time or opportunity to sort through it all.
Take the time to sort through it and you’ll begin to feel some significant improvements.
Why It’s Important to Integrate
The chase for more erodes your energy and your sense of fulfillment. Taking the time to integrate gives you your energy back. You begin to feel more in control and organized.
Taking the time to integrate helps to reduce the overwhelm, stress, and exhaustion you experience in your day to day life. If you’re feeling uncentered, off-balance or even fractured, it may be the signal that it’s time to integrate.
Act with Intention: Take Time to Integrate
Here are some suggestions to start taking intentional action around taking the time to integrate.
First off, slow down and realize if you’re in a “more is better” mindset and exhibiting behaviors like described above. When you notice this behavior or thought, change it to a more helpful behavior or thought. Simply saying “slow down” or “stop” can be enough to bring about some awareness.
It took some time to get here, but now I quickly recognize if I’m going down a ‘learning” rabbit hole. Any emails or suggestions for a new book, course, training program or free live event I either delete immediately or I scan it to see if it’ll be useful and put it on my “maybe later” list.
Taking time to integrate is more than just not taking more in. You want to intentionally integrate experiences and information as they occur or directly afterwards.
One good practice is to spend 5-10 minutes after a meeting or workshop to integrate your key takeaways. Things like what you learned, what you’d like to implement from the training, if anything. Better yet, take notes during it to include which things you’d like to test out and apply to your own life.
Additionally, take a break and stop taking more in – for days, weeks or months if needed. That means no new podcasts, books, workshops or courses during this time period.
During this break from consuming more info, data and things, sort through what you already have. This can be done by simply taking the time to think about things. Embrace daydreaming. Let you mind wander. Meditate. This is how your brain sorts and categorizes information.
A good question to ask is: Is this information useful for you and can you apply it to your life? If not, let it go.
If it’s useful, your next step is to take action and test it out. Apply it and experience this information.
Lastly, after testing it out review what you’ve learned through the application and experience of integrating it into your life. Are there any additional lessons or knowledge? Have your beliefs changed as a result?
Taking the time to integrate is the best way to become a more unified whole. You’ll find it brings new levels of understanding and wisdom, and you’ll feel more fulfilled in your life.
Photo by Aiony Haust on Unsplash
Responsibility is part of your personal power and that’s why taking responsibility feels so good. When you’re feeling powerless, stress and anxiety increase, and it’s a small step to blaming and complaining about others or the situation. Responsibility is about responding to your circumstances from a higher place, a place aligned with your goals, your dreams, your values, and your contribution to others and society. The empowering nature of responsibility amplifies feelings of satisfaction and fulfillment.
Response – ability. What responsibility really means
The word responsibility broken down is response – ability. It’s simply the ability to respond. It’s when you intentionally and consciously make choices and take actions for the benefit of others or for yourself. You choose behaviors and make decisions to bring about change, change for the better. For instance, say you’re leading a team at work and one of the team members seems disengaged in meetings and is missing deadlines and deliverables. Do you immediately blame the individual or ignore the situation, hoping it’ll improve on its own? Or, as a responsible team lead, do you have a private conversation with him to share your observations and find out if there are legitimate reasons for the lack of engagement and poor follow-through?
Most importantly, when you’re taking responsibility you take action and you own the outcome of that action (your choice or decision). Refusing to take responsibility by blaming others or the circumstances for your situation gives away your power. You ultimately are denying your ability to respond – to take action to change the circumstance for the better. It’s the law of cause and effect. You take action, create the cause, watch the effect and take responsibility for the outcome – good or not so good. In the earlier example, the responsible team lead took the action to have a private conversation to find out if there are legitimate reasons for the lack of engagement and poor follow-through. The outcome could be a turnaround in behavior and results just from that simple conversation. Or it could be continued problems with this person. Either way, a leader takes responsibility for both actions and outcomes, owns that outcome and may have to take additional actions if the situation does not improve.
Leadership, not victim-hood
Imagine if this leader never addressed the issue, and this situation jeopardized the entire project getting done on time and on budget, not to mention the poor morale from the other team members. These types of choices happen in our personal lives too. The choice to be proactive and empowered and take responsibility or do the opposite: be the recipient of things “happening to you”. Victims avoid taking responsibility; they feel powerless to effect change and so they don’t take any action. They may complain about the pain and suffering it’s causing them, and you might hear them say “why is this happening to me?” or “it’s just not fair”. Ultimately, they wait for someone else to fix the problem. This victim-hood has some benefits, like getting sympathy or attention from others, but long-term it can have a negative impact on your physical and mental wellbeing, your peace of mind, and your overall fulfillment in your career and life.
Why you feel good when you take responsibility
The empowering nature of responsibility amplifies feelings of satisfaction and fulfillment. The feel-good chemicals and reactions in our body go off when we stand in our power, for our own benefit and especially for the benefit of others. By taking responsibility, we build trust and confidence in what we can do. And helping others just feels good, plus it strengthens the trust and relationships we have with them. Even if you don’t get the result you wanted, you still feel good knowing you tried your best in the action you took. As the saying goes, “it’s better to try and fail than to never try at all”.
Act with intention: Take responsibility
Here’s a great exercise to help you nurture more responsibility in your career and in your life. Step 1: Pay specific attention to your language and behavior during challenging situations. Become aware of any blaming or complaining language or behaviors you exhibit throughout the day. Do you say things like “someone should fix this”, or “why is this happening to me?” Are you reactive or defensive a lot? Do you find fault in others or whenever something goes wrong do you immediately shout “it’s not my fault” or ask “whose fault is this”? Jot it down when you hear it or make a mental note. Step 2: Next, begin to change the language or behavior as it’s happening or immediately afterwards. When you hear yourself saying “why is this happening to me?”, change it to “What can I learn from this?” or “How is this challenge causing me to grow and expand?”. Come from a place and attitude of growth, learning, expansion and responsiveness. Other healthy responses are “what do I want as on outcome out of this?” or “what can I do to positively change this?” These statements and new behaviors will build your personal empowerment and responsibility. It’s best to use your energy productively and responsibly. Remember the law of cause and effect and take action, observe the effect, take responsibility (own the outcome) and adjust your actions going forward to bring about your desired results in your career and in your life. Photo by Amy Hirschi on Unsplash
You know what you want in your career and in each of the important areas of your life (finances, health, relationship, spirituality, etc.), yet you’re not seeing the desired results. Are you getting in your own way? If so, get out of your own way and get things done.
Does this sound familiar: “I set a goal on January 1, here we are halfway through the year and I’m no closer to achieving it.”
How do you get in your own way? This could be an extensive list, but to keep it short I’ll focus on two areas: 1. Energy drains and 2. Unmet or unacknowledged needs
One way you get in your own way of getting things done is by not managing your energy drains. Energy drains are the little or big things that tax your attention and energy.
They slow down your progress and prevent you from achieving your goals. Read more about what could be draining your energy and what to do about it here.
Unmet or Unacknowledged Needs
We all have needs and its okay to have them. Needs are a normal part of being human. It’s important to recognize if you’re not meeting those needs in a healthy or satisfying way, or you’re not even acknowledging them. You’re slowing down or stopping important things from getting done.
You’ve most likely learned about Maslow’s Hierarchy of Needs in psychology class. It’s a five tiered hierarchy that’s typically shown as a pyramid. that suggests people are motivated to fulfill basic needs before moving on to more advanced psychological and self-fulfillment needs.
It’s helpful because it illustrates the various types of needs and reminds us that all humans have needs. It also stresses the importance of self-actualization needs at the top of the pyramid.
It includes physiological needs like food, water and sleep followed by safety and security needs like health and wellness, or a safe place to live. Social needs like family, romantic partner, and community come next, followed by esteem needs like appreciation and respect from others. Last are the self-actualization needs which are growing and developing to achieve your highest potential.
What are your needs?
Use these categories in the Maslow’s Hierarchy to think about and identify your needs. How are you meeting these needs? Can you find healthier ways to satisfy them? Are there any needs that you’re not fulfilling? Do you think it’s not okay to have these needs?
An example that comes to mind is the typical caretaker who puts everyone’s needs ahead of their own. My mother would work all day, and then go visit each of her parents (one lived at home, one was in a nursing home in another town) every evening after work and on the weekends.
On her way home she would do grocery shopping or pick up dinner for her husband and kids. She pushed her needs aside while everyone else’s needs were the priority.
Like my mother, many of us learn to pretend like we have it all together and can handle it all without help from anyone. Unfortunately, that’s how we get in our own way and prevent or delay the achievement of our biggest dreams and goals.
Another example is the person who hears they shouldn’t be boastful or act too proud as a child. Her needs for recognition and being valued are not satisfied. goes unmet as her achievements are not acknowledged.
Now as an adult, she’s often frustrated and feels disappointed when her efforts are not recognized at work. She feels incomplete and sometimes communicates all that she has done to anyone that will listen.
Oftentimes, this comes across as attention seeking or boasting by her colleagues and supervisor. She really wanted acknowledgement, but this isn’t the healthiest way to satisfy that need. She could find a healthier way.
Act with Intention: Take these steps now
First off, acknowledge that all humans have needs and its okay for you to have needs.
Then think about your needs and write down your top 3 needs right now. To help you create your list, review these categories of needs: security and certainty (safety and stability), significance (power, achievement and influence), love and connection (relationships, being listened to and connected to something greater than yourself/spiritual), and growth (learning, development and creativity).
Ask yourself for each of these 3 top needs, how are you meeting them?
Is it in a healthy or unhealthy way? What unhealthy ways are you going to let go of right now? What healthy ways of meeting those same needs are you going to create instead, not only in your career but in your life?
For example, let’s say one of your top needs is to feel safe and secure. Last year you earned a promotion at work and have an exciting and fulfilling new organization to lead. You felt secure in your role.
This year, because of outside circumstances everything is uncertain, especially your role. You put in even more hours and you’re working holidays and most weekends to feel secure in your position, putting your health and relationships at risk.
Perhaps a healthier way to fulfill your need for safety and security is to fulfill it outside of work since you don’t have direct control over the current work environment.
You can satisfy that need in your home environment or with your relationships. You can spend more quality time and get a sense of security and safety from those close beneficial connections you have with your family and friends. Experiencing their unconditional support for you and knowing they are there for you when you need them helps you feel safe and secure.
Remember, we all have needs and it’s critical for you to meet these needs in order to have a fulfilling career and life. So get out of your own way and get things done in healthier and more satisfying ways.
Photo by Minh Pham on Unsplash
Have you ever thought about what’s draining your energy and what to do about it?
In our fast-paced and ever-changing world, we react to things and don’t realize the negative impact until later. These energy drains can lead to all sorts of issues and keep you from a satisfying career and happy life.
You’re probably familiar with the typical energy drains: not enough sleep, not drinking enough water, little to no physical activity, too much TV or social media, not eating well. In addition, you may be struggling with habits, coping mechanisms, and other situations that have an impact on your energy levels and wellbeing.
When I worked in corporate, the pressure to perform was extreme and unfair. There was a lot of complaining and working in HR, I heard it from all directions. There wasn’t time to take a breath, step back and act with intention. Things felt out of control. Add in office politics, power plays and changing priorities, along with the latest fire to put out, it was the definition of an energy drain on steroids.
These perfect-storm situations suck the life out of you, are unproductive, and at times physically and mentally debilitating. It crushes your spirit, and your happiness.
The Little Things That Drain Your Energy
The little things that drain your energy are the things you just handle. They seem insignificant, or not worth giving much thought. Unfortunately, they add up over time.
You ignore them, or think they’ll get better on their own without making any kind of focused effort toward making it better. Typically, you don’t act until it gets so bad that you can’t stand it anymore.
For example, let’s say you have a messy desk, and your desktop and folders on your PC are disorganized too. These are the little things that keep you from finding things easily. When you have to spend extra time to find something, you get frustrated. Your work and how effective you are suffers as a result.
Other little things that drain your energy are unfinished work items like a project that you push aside for more urgent matters.
Unmade decisions, like hiring a new team member or buying a new mobile phone, pick away at your vitality too. Every time you think about how you haven’t made that decision, it robs you of your energy.
Clutter, in all its forms, drains your energy too. It could be a garage overflowing with unnecessary things you’ll never use again or the clutter in your head as you worry about things outside of your control.
One last thing that you might not realize is an energy drain is a toxic relationship you tolerate. These are the one-sided friendships or the negative friends that leave you drained after spending any amount of time with them.
Let’s say you plan to have an enjoyable lunch with a friend, and the entire conversation is all about her and her problems, all the negative things in the world and a rant about politics.
When you finally get a chance to share about you she’s on her phone or has to leave. It’s exhausting. These types of relationships are energy vampires – they suck all the life out of you and you leave feeling tired, numb and upset.
The Big Things That Drain Your Energy
The big things that drain your energy are the things you know are diminishing the quality of your life. You may accept them as normal, as I did when I brought work home to do in the evenings and weekends. Or tolerating a toxic work environment as if all companies would be the same.
These big things may stem from a habitual pattern you have, like taking things personally when they have nothing to do with you. That in turn leads to hurt feelings and strained relationships.
They may be the things you don’t know how to effectively deal with, like a demanding boss, a challenging relationship with your child or an aging parent who needs more time than you can give them. All draining your energy.
Remember that life is a journey and it’s meant to have positive and negative aspects. You don’t need to create suffering, there will be plenty of it naturally.
Your goal with small and big energy drains is to acknowledge they exist, accept what they’re costing you and then move beyond them.
Here’s a 3 step process to intentionally address how to do this.
Take Intentional Action
1. Make a short list of the energy drains, or obstacles, getting in your way of being satisfied and happy – include 5 from work and 5 from home.
2. Next, ask yourself what each of these items is costing you and write that down. It could be loss of time, exhaustion, inconvenience, frustration, loss of health or wellbeing, strained relationships, or missed opportunities.
For example, your closet is a disaster and every morning it takes way too long to find the clothes you want to wear, usually making you late and frustrated (cost = frustration, being late, anger).
Or you haven’t decided to start looking for another job yet despite thinking about it for months given the current climate at your workplace. It’s causing you stress every time you think about it or when you see colleagues taking action to benefit their careers. The cost here is the negative impact of stress on your health and wellbeing, plus loss of quality sleep since it’s been keeping you up at night too.
3. Lastly, find ways to eliminate, minimize or manage these obstacles. Start off with an easy one, like plan two hours to clean out and organize your closet or garage this weekend. Or commit to updating your resume one evening this week. Click here for help with getting organized.
Delegation works well too. If your energy drain is finding the time to keep a clean home, delegate it by hiring someone else to clean it.
Some of these obstacles could be intentionally delayed. For example, if you need to buy a new computer you can put a day in your calendar for three weeks from now to start the research and shopping, when you’ll have more free time on the weekends.
When you eliminate an obstacle, you’ll feel like a weight’s been lifted when you make that decision. It could be as simple as refusing to spend time with any energy vampires or others that don’t treat you well. Or deciding to not participate in any workplace gossip or drama is another empowering and energizing step.
Keep working your list until you’ve moved beyond all your obstacles that are draining your energy. At any point in the future, redo this process to ensure you’re keeping your energy and wellbeing at optimal levels.
Photo by Twins Fisch on Unsplash
How do you feel hopeful when so much in the world is uncertain? At times, it can seem like there’s no hope.
Hope is a feeling of expectation and desire for positive outcomes with respect to events and circumstances in one’s life or the world at large.
How can you expect a positive outcome or make plans when things are beyond your control? I’m sure you’ve heard about people who had to change their plans due to COVID-19. Big plans. Big events. Things like weddings, vacations, graduations, anniversary parties, and other celebrations. All delayed, or even cancelled entirely.
There are many ways to find your way back to hope, below are just a few with specific action steps at the end.
Realize you get to choose
When events seem out of your control, do you choose to be hopeful? You can choose:
- to be hopeful that our leaders will guide us properly during the upcoming weeks and months of opening our environments up again.
- to be hopeful that the economy and your 401K balance will come back as it typically does during these cyclical times.
- to be hopeful that you and your loved ones will continue to stay healthy and safe by taking the right precautions and following good advice and practices to stay safe.
When you take responsibility for your feelings and choose how you want to feel about a circumstance, you become empowered.
It doesn’t matter if that circumstance is within your control or not. You may not be able to affect the outcome, but you can affect the way you think and feel about it.
Modify your expectations
We set ourselves up for frustration and disappointment when our expectations are unrealistic and set too high. Or if we cling to the same expectations when current circumstances are calling for them to be changed.
What are your expectations for your 2020 goals? Now might be a good time to reevaluate where they are in light of the pandemic and modify your expectations for achieving them.
A business owner friend expected to double her sales this year and was on target in January and February, and then her business was forced to shutdown. She’s turned to plan B and plan C to bring income in, and has modified her expectations for the remainder of this year to minimize further disappointment.
Find the silver lining
Look for meaning in the most challenging of situations. It brings a sense of peace and satisfaction, even if the meaning is simply learning something new.
For example, if working from home is new and challenging for you, the deeper meaning could be viewed as an opportunity to work on a skillset you’re developing, like patience, perseverance or how to handle change.
There are so many silver linings with the global pandemic. You can look for examples and find them every day.
I see neighbors being more neighborly and taking the time to get to know each other better, and support each other when in need. Even though we’re social distancing, I see more connection – and deeper connections – via phone calls and webmeetings. Friends and relatives are checking in on each other, even ones who haven’t spoken in years.
There’s less traffic, less air pollution, more empathy and more willingness to help others – so much good from this “slow down” that’s been forced upon us.
Take Purposeful Action
Hope is something you can create. I encourage you to take what you’ve learned above and act. Here are 5 steps to follow to be hopeful when there’s not much hope:
1. Notice the feeling of hopelessness; become aware of it. Awareness is powerful in itself. Pay attention to your feelings or thoughts that may be causing hopelessness.
2. Pause & breathe. It may help to think or say aloud “I’m going to pause right now and take a few deep breaths”, then take 3 or 4 deep diaphragmatic breaths to calm your nervous system.
3. Get curious. Don’t try to stop or shut down the feeling. Sit with it and get curious about it. Ask yourself questions like, what’s causing me to feel this way? Could this be some other feeling instead? Am I physically run down and that’s impacting my mood and feelings?
4. Decide to take responsibility. Accept and trust that your life is exactly that, YOUR life. You create your experiences and can choose what kind of experiences they are. And if you desire, you can change what you’re experiencing at any point.
5. Act: choose a better feeling thought and then take a small action in that same direction. For example, choose to appreciate the positive in your life: like being grateful that you’re still healthy, and then go take a quick walk around your neighborhood, enjoying the weather and fresh air.
You may not be able to control a lot these days. Uncertainty is at unprecedented levels. But you can dismiss the victim mindset, and instead control how you think and feel about certain things.
Hopelessness, and the inevitable suffering from it, is optional. Remember, you have a choice to be hopeful when there’s not much hope.
Photo by Rose Erkul on Unsplash
Groups are beneficial in many ways. There’s nothing like physical and social distancing to make you realize how important connection is for us humans.
It’s become clear to me recently how much of a positive impact groups can have. I’ve experienced it recently and have seen numerous examples of the strength and potential power that being part of a group provides.
Here are a few reasons why you need to make groups a priority for attracting more success in your life. If you’re interested in fast-tracking results and benefiting from groups, I’ve also included strategic action steps at the end to help you.
Synergy in Groups
Groups create synergy. It’s not just about strength in numbers, it’s about the interaction of 2 or more people who come together with a shared purpose, goal, or interest. This combined effect is greater than the sum of any separate effects.
You can expect to see enhanced results and quantum leaps in outcomes – they’re bigger and better in groups than if you’re attempting it alone.
I belong to a group for women business owners. We have a weekly practice we do individually on Sundays where you take time to celebrate your past week’s efforts, note any challenges, and put focus on your top 3 priorities for the upcoming week. These items and a few other things are all written down onto a sheet.
Recently we’ve been meeting online as a group, and completing our individual sheets together, and then breaking out into groups of 3 to share what we’ve written.
The synergy from this group practice is noticed by all. People have been doing the same exercise on their own for months, even years, and now comment about how the group practice adds depth, provides more clarity and the sharing allows other ideas and advice to be added for greater results.
Sense of Community
Groups provide a deep sense of community. They help people feel connected and aligned to a common interest or goal.
When you’re feeling connected you feel warm, happy and positive, and realize that you are part of something bigger than yourself.
And when you are aligned to a common interest or goal, your individual effort and contribution adds to the overall effort and output of the group. You feel accepted and validated, and are capable of so much more than if you were struggling on your own.
Groups that volunteer for a specific cause, like building a community park, and spiritual / religious groups are great examples of how groups provide that sense of community.
Personal Growth and Development
Groups help you grow and develop. Not only can you learn more about specific subjects, you learn about different viewpoints, how to interact with others, and more about yourself, like what motivates you or what bores you.
These soft skills help you in your professional development too, as they easily translate to your relationship and team building skills in the workplace.
I learned a tremendous amount about gardening after creating, from scratch, a beautifully landscaped backyard garden full of trees, shrubs, perennials and annuals. Last year I joined a local gardening group where I can share what I’ve learned over the past 12 years.
I’m also learning new things about vegetable gardening, native plants and even hydroponics. The group members share a common interest, and help each other grow and develop into even better gardeners by sharing seeds and plants, offering advice on getting rid of pests, and connecting for group field trips to local gardens.
We’ve recently met online which was great because members were able to walk around their homes and gardens and show off all their hard work. It was entertaining and helpful, and we may even continue online meetings on a regular basis, even after we go back to meeting in person (#thanksCOVID).
Take Purposeful Action: Make Groups a Priority
Let’s get strategic and purposeful now.
Evaluate any groups of which you’re currently a member. When is the last time you participated in a meeting or event? If you’ve been missing meetings re-evaluate whether it’s really the right group for you. Has it changed since you first joined it? Is it aligned with your goals or interests? Give it another chance and see if it’s still a good fit. If not, leave the group to make room for a new group that is.
Find new groups to join, and make sure they’re ones that are aligned with your values, interests and goals. Meetup.com is a good place to find others with similar interests. There are groups related to hobbies (reading, hiking, photography), social groups (dog walking, day trips, travel), business-related professional groups (networking, business learning, industry groups like HR professionals) and other interests.
You can also do a LinkedIn or Google search to find any industry groups or online meetings that match your interests.
I run a local networking group for professional women. It meets online now, but typically meets in person at a coffee shop to network, learn, and support each other.
I encourage you to find the best groups for you (or start your own group), make participating in them a priority, and pay attention to the benefits and results you’re receiving as a benefit.
Is there 1 group you are part of that you can’t live without? What is it and how has it helped you have more success in your life? Please let us know in the comments below.
Photo by Val Vesa on Unsplash
Everyone needs meditation, and this recent example is why.
Something felt off. I overslept the past two days due to poor quality sleep (seasonal allergies + a muscle pull in my neck) and I missed my morning meditation. I figured I’d have to time to get it in later in the day, but that didn’t happen.
Now that I reflect back on it, I felt less clear headed and energetic throughout these days. Was it the poor sleep, or missing my meditation practice? Most likely a combination of the two.
So this morning, I was determined to get back into my daily routine. I know from experience that meditation is a game changer for people.
I recommend it to all my clients and I’ve seen the phenomenal results that come from meditating regularly.
Personally, after two days of missing my meditation, it felt like coming home this morning. No racing thoughts, but instead peace of mind, tranquility, stillness, clarity – all the things that put a smile on my face during and after my practice.
I was floating afterwards and in a high energy, happy mood. So much so that my 14 year old dog picked up on it. This dog who now sleeps about 90% of the time, grabbed his toy and started chasing me around the house, poking me with his toy to get me to chase him back.
Our pets know energy better than we do, and he certainly was picking up on my high energy and was loving it.
Benefits of Meditation
Meditation has been around for thousands of years and has numerous benefits. It triggers your body’s relaxation response to reduce stress and anxiety, lengthens your attention span, and is highly beneficial to your emotional wellbeing and for people struggling with addictive behaviors.
Meditation also increases self-awareness and emotional intelligence, two very important traits for professionals and leaders to help with relationships in the workplace and at home.
I was encouraged to start a meditation practice by numerous experts during a health crisis years ago. The root cause of my illness was eventually determined to be work-related stress.
I only wish I took that advice to meditate regularly sooner, I may not have suffered as long. If you experience a lot of stress or have unresolved health related issues, read more about the impact of stress and why you should care here.
A simple practice of a few minutes of meditating per day or in particular situation (before or after) can bring you a sense of calm during stress or help center and ground you when you’re feeling overwhelmed.
I know meditation on a regular basis works, I personally don’t need scientific proof to experience something and realize the benefits directly.
However, if scientific confirmation helps others become more open to the concept of meditation and gets them to start practicing it, then by all means, keep the research going.
There are plenty of scientific studies reporting that meditation helps relieve anxiety and depression, improve focus and attention, increase concentration, and improve overall psychological well-being.
Meditation has also been shown to produce favorable changes in the brain. In this Forbes article, 7 Ways Meditation Can Actually Change the Brain, several studies are cited showing how meditation preserves the aging brain, reduces activity in the “Me Center” or “monkey mind”, changes key areas of the brain that support learning and memory, improves concentration and attention, and reduces anxiety.
Are you convinced yet that everyone needs to meditate?
Take Purposeful Action: Start a Daily Practice
If you’re not mediating now, start a daily practice. If you don’t think you have time for it, start off with a 1 – 5 minute practice first thing in the morning.
Keep it simple. Find a space where you won’t be disturbed and sit comfortably.
Set a timer: I like the Insight Timer app available for iOS and Android.
Close your eyes and focus your attention on your breathing. It may help to count your breaths (inhale: 1, 2, 3, 4, exhale: 1, 2, 3, 4).
As thoughts arise, observe them without judging, and let them go.
Try smiling to support a feeling of inner calm and joy. It gets easier with continued practice and when you start seeing the benefits.
After some regular practice and when you feel ready, slowly increase the time you meditate. If you start with 5 minutes per day, increase it to 6 or 7 minutes after a couple of weeks. You’ll know when you’re ready.
Some additional tips: play soft music to help you get in a relaxed mood, write down how you feel before and after, and if you keep a journal write directly after meditation. You may be pleasantly surprised by the content.
Lastly, if you feel fidgety or tense while meditating remind yourself that it’s a normal part of the process and a great reason to continue. Over time you’ll find that getting into a relaxed state comes easily and quickly.
Next thing you know, you’ll be buying a “heavily meditated” t-shirt to wear proudly in public.
Take Purposeful Action (For Current Meditators): Try Something New
If you already have a daily meditation practice, I’m sure you see its value and don’t need me to tell you to continue it.
I do want to encourage you to change it up or enhance your daily practice by adding different types of meditation every so often, like once a month or once every few weeks.
You can try a guided meditation on YouTube or one of the meditation apps, a mindfulness meditation, a group meditation experience, or a walking meditation.
Here’s one to try this weekend. Take a walk in a wooded area or other peaceful place out in nature for a walking meditation.
While walking, get centered and grounded by paying attention to your feet as they move, the strength in your legs, and the air easily flowing into and out of your lungs.
Then, bring your focus to all the beautiful things that surround you. Notice the birds, butterflies, and other wild life. Pay attention to the trees, the wind moving the leaves, and the warmth of the sun on your skin.
Be present with the whole experience. Needless to say but I’ll say it anyway, no listening to music, books or podcasts during this walking meditation, and put your phone on do not disturb mode if it’s with you.
In the comments below, share the one benefit you want most from your daily meditation practice? Or, if you already meditate regularly, what’s the best benefit you’ve gotten from it? Please share to encourage others.
Photo by Raul Varzar on Unsplash