Every time you stay silent when you should speak up…
Every time you choose Netflix over your own goals…
Every time you avoid discomfort instead of leaning into it…
You are choosing to stay exactly where you are.
Success is not about talent. It’s about tolerating discomfort. Because growth doesn’t feel good. It feels like doubt, fear, and resistance.
Waiting to “feel” like taking action is no different than waiting for a winning lottery ticket—you’ll stay in the same place forever, hoping for a breakthrough that will never come.
The harsh reality?
Motivation is a feeling and all feelings are fleeting.
Most people look for motivation externally, in a book, course, being around motivated people or the worst "waiting to be motivated."
Relying on motivation is unrealistic.
Let’s get real—stress isn’t happening to you. It’s being created by you.
The way you think about your day, your workload, your challenges—that’s what’s making you stressed, not the actual tasks. If you replaced your stress-inducing thoughts with empowering ones, your entire experience would shift. Instead of, “I have too much to do and not enough time,” imagine thinking, “I have the time and energy to handle what actually matters.” (complaining and blaming, is that how you want to spend your life?-didn't think so)
The truth?
You don’t have a time problem—you have a thinking problem.
If stress wasn’t running the show, how would you approach today differently? Would you finally take action instead of spiraling in overwhelm? Would you move with confidence instead of hesitation? Stress is a mental habit, not a badge of honor.
As a life coach, I understand that making significant changes in your life can be challenging. It's easy to set ambitious goals and resolutions at the beginning of the year, but sticking to them consistently can be a whole different story.
“We cannot solve our problems with the same thinking we used when we created them.” Einstein
So, why aren't you doing what you said you would on January 1st?
Your brain and mind are powerful tools that can either propel you forward or hold you back. Your brain is wired to seek comfort and familiarity, even if those patterns are keeping you stuck in a rut. It would rather stay in discomfort than face the uncertainty of change. In other words, your brain sees change as more scary than the familiar. Sure, you may not hear this in your inner thoughts, it's what's under the surface and convincing you…
Motivation is a powerful force that drives us towards our goals and dreams. It is the fuel that keeps us going when times get tough and obstacles seem insurmountable. In order to generate motivation, it is crucial to have a clear and easily understandable goal in mind. This goal should be something that you truly deeply believe in and are passionate about.
Believing in yourself is another key component to finding motivation. Self-doubt and negative self-talk are major roadblocks on the path to success. If the language, thoughts, and words that you use to describe this venture you're setting out to do are disempowering and debilitating, the drive and motivation will fade within two weeks. Human being can't sustain doing things that are dreadful and painful for more than 2 weeks with zero belief in themselves and the mission.
By cultivating a strong sense of self-belief and confidence, you can…
When you wake up Monday morning how do you feel?
Are you waking up prior to your alarm going off?
Are you pushing snooze over and over and over and dreading the day?
Monday blues don't have to be your reality.
Is it grueling and painful thinking about the pressures, demands, dealing with problem children all week, and are you already feeling overwhelmed before the day has even begun?
(allow me to rant a little)First off, let's make sure we understand what personal boundaries are. Social media has twisted them into rules that we create and demand, dictating that other people follow, memorize, and comply with. That's being a controlling dictator. Not helpful for you or your relationships.
Your personal boundaries are guidelines, routines, procedures, and processes that guard and protect your mental, emotional, and or physical health first and foremost. That's it. That simple. I like to call them rules; however, the connotation or meaning of "rules" is different for everyone. For me, I like rules, or if it helps, it's like the bumpers they put in the bowling alley for the kids to learn how to bowl. No one needs to know what your personal boundaries are. In fact, I like to keep them to myself, sort of like a game. The reason is if I share…
Promote and encourage improved self-care within your team, encompassing mental, physical, and spiritual well-being.
If you're a leader are you leading by example?
Are you modeling behaviors that show and prove that setting yourself up for success and by prioritizing healthy sleep, exercise, balancing your work and free time, eating healthfully, and prioritizing self-care practices?
Are you asking your team members as a group and individually what plans they have near and far that they look forward to?
Are you checking in with them to ensure they are getting the support they need in all areas of their life?
How would you make the next ten years the best part of your life?
How would you set yourself up for success on a daily basis.
What habits and routines will support this journey?
What would support your mental, emotional, and physical well-being towards what it is that you want, envision, imagine and desire?
Whether you choose to focus on improving your mental health through mindfulness practices, prioritizing self-care for emotional well-being, or committing to a regular exercise routine for physical health, the key is consistency and dedication.
Your own personal example is the most powerful leadership tool you possess. Whether you are at work or home, you likely lead by example and model behaviors in some area of your life. The best and most effective way to steer the team you lead is by setting an example that others can follow. This involves demonstrating through your actions what it means to you to prioritize mental, emotional, and physical health.
What you value and what is most important is obvious by your actions.
A strong leader not only focuses on achieving their own goals but also on helping their team members to grow and succeed. By showing that you have a healthy relationship with yourself, with life, and with work, you can inspire others to do the same. It's about showing that you can work hard and play harder, balancing both aspects of life successfully.
Leadership is not…
If what you are doing or saying yes to is costing you your Peace of Mind, then it's simply too expensive.
Life is incredibly short and precious, so it's important to prioritize your own needs and well-being first and foremost.
Before your "mind" jumps in and adds its two cents and convinces you that this is a selfish concept, let me remind you that by showing up to the people that you deeply care about, giving them your scraps and leftovers exhausted, grumpy, and depleted, you are not truly showing up for them in the way they deserve.
This often leads to surface-level relationships, where you're spread so thin you're not developing deep, rich connections because your bandwidth is so used up. Taking care of yourself and prioritizing your own well-being allows you to show up as your best self for those you care about. It's not selfish, it's actually…
As individuals, we often get caught up in the idea that our worth is based on what we do rather than who we are.
In reality, our true essence lies in our ability to embody qualities such as gratitude, love, kindness, and forgiveness. It's not just about going through the motions of these actions, but truly embodying them at our core. We are human beings, not just human doings. Work on becoming more grateful, loving, kind, and forgiving that is where our true strength and beauty lies.
Letting go of resentment, past mistakes, past hurts and practicing forgiveness allows us to free ourselves from the burden of past and move forward with a lighter heart and mind.
There's nothing to "do" to feel better; feeling better is within us. That's great news, for looking outside yourself for relief is not only a long journey of finding more of what you…
Imagine a life where you no longer carry the weight of a thought that makes you feel powerless.
Picture yourself free from the constraints of self-doubt and limitation.
Consider the possibilities that would open up to you if you were able to let go of this belief that holds you back.
Visualize the potential for growth, confidence, and empowerment that could be created in your life once you release yourself from the grip of this negative thought.
Envision the transformation that could occur as you embrace a new mindset that is filled with strength, optimism, and determination.
Food, gambling, shopping, scrolling, drugs, disconnecting and alcohol are often seen as the source of many issues, but in reality, they can be the solution to underlying problems.
Many individuals often find themselves seeking solace in these substances as a means to disconnect from reality, avoid facing their problems, and find temporary relief from the overwhelming emotions such as stress, anxiety, and other inner struggles they may be experiencing.
These things offer a quick and easy escape, providing a brief sense of euphoria that helps them momentarily forget about their troubles. Unfortunately, relying on these substances as a coping mechanism can lead to a cycle of dependency and further exacerbate the underlying issues that are causing distress. Our brain will pull us towards anything that feels good and familiar. And our "mind" will fight us in changing anything that brings a good feeling and provides comfort.
When we find ourselves…
Building a strong love for yourself and life is important and can make your life better in many ways.
When you prioritize your own needs and set personal boundaries that honor and guard your mental, emotional and physical health, you are investing in your overall well-being.
When we place boulders in our schedule that honor and prioritize our needs first and foremost, and let the rest of life fall in the left over gaps, we show up with a full battery and bandwidth. We are able to give our best selves to those around us, rather than running on empty and feeling depleted, hoping that there will be time left in the day to do the things that recharge us. This belief is giving other people the best parts of you, and you're left with the scraps or leftovers.
By setting person boundaries(rules or in other words, parameters), we are…
By placing the blame on external factors, you are not acknowledging your own role in how you perceive and respond to certain situations.
It is important to recognize that you have the power to command your emotions and how you choose to react to different circumstances. Instead of pointing fingers, attempt to reflect on how you can take ownership of your feelings and actions, and work towards managing them in a more positive and constructive manner.
If reading this there's rejection, resistance, a feeling to not agree, that's something to be even more curious about. What's the positive intention behind the reaction of not standing in your own power and to continue to blame and complain about what other people say, think or do?
What if it's a protection? What if it's a way to brush what's needing healed or delt with off and it's leaving you emotionally dormant? You…
As funny yet complex human beings, we have a tendency to spend a significant amount of time and energy avoiding, suppressing, numbing out from and denying our emotions. We often try to escape from uncomfortable feelings by distracting ourselves with activities, substances, or even by pretending that everything is fine.
However, avoiding our emotions only leads to more inner turmoil and can prevent us from truly understanding ourselves and finding peace.
It is important to acknowledge and process our emotions in order to heal and grow as individuals. situations, people, or things that trigger us emotionally. This can be a natural response to protect ourselves from discomfort or pain. However, by constantly avoiding these triggers, we may find ourselves stuck in a cycle of fear and limitation.
Every emotion is valid, it's rooted in what you are thinking and believing in that moment, that is it. The event, person, place…
Great article! I am learning to understand my triggers, and why it elicits an uncomfortable emotion. Learning the "tools" on how understand and resolve triggers has been so valuable. No one is responsible for how I am feeling, but me!
This quote highlights the importance of perception and mindset in addressing challenges.
Often, our perception of a situation as a problem can be the biggest obstacle to finding a solution. By being open to seeing things from more than one angle, shifting our perspective, and embracing a more positive and proactive mindset, we can overcome obstacles more effectively and approach challenges with a sense of hope and possibility.
It is essential to recognize that sometimes what we perceive as problems are simply opportunities for learning and development. When we hit a wall or a sticky spot, it's a signal that's all. I love it when I find these because I know it's time to deepen my consciousness and look for the way through. Leaning in, versus running, hiding, suppressing, numbing out, avoiding, or just as bad, getting angry and resisting.
By getting curious we can unlock new doors and broaden…
One common conflict that many people struggle with is the battle between wanting to love and accept their body, while also wanting to indulge in whatever food and drink they desire. This inner conflict of "I love my body, BUT I will eat and drink what I want" can cause confusion and tension within ourselves. When we have conflicting desires like this, our brain and mind can become overwhelmed and unsure of which direction to take.
Our brain operate like old computers, needing clear and concise instructions to function properly. When we send mixed signals like "I want x but I want y too," it can lead to errors, glitches, or even a complete shutdown of our mental processes.
It's important to give our brains clear and specific instructions on what we want and need, leaving out any conflicting messages that may lead to confusion. Learning to resolve inner conflicts…
Responding and reacting are two separate actions that can greatly influence our relationships and overall mental, emotional and physical health.
Responding involves taking the time to consider a situation, gathering information, and then choosing the best course of action based on that information and considering your own personal values, morals, principles, and beliefs. It requires thoughtful reflection and the ability to weigh the consequences of your actions.
Responding allows for a more intentional and thoughtful approach to handling any given situation, rather than reacting impulsively. By responding instead of reacting, we can often make more informed decisions and act in a way that aligns with our values and goals. Leaving the situation with self-confidence and pride, knowing that what was said, done, or what behaviors were exhibited were in your own best interest. this does require thoughtfulness and self-awareness.
Some react when I point this out as time consuming and…
Consider examining the underlying beliefs you hold about yourself or the situation that is causing your distress.
These beliefs will fuel your emotions and influence your reactions. By being aware of the underlying beliefs, and identifying and challenging these beliefs, you may be able to gain a new perspective and find ways to fuel the feelings you want to have.
In each session with different clients, I make a point to identify beliefs that they may not be aware of. To help raise awareness, I decided to include some common ones.
A belief is a subjective attitude that something is true, shaping how we perceive and interact with the world. Many of the beliefs that create suffering operate non-consciously, influencing thoughts, feelings, and actions without us even realizing it.
There are countless ways in which individuals can greatly improve their mental, emotional, and physical health. Notice how they have a sensory regulation component. We can become more conscious, awake, and feel ourselves when we activate one of our five senses for more than 3 seconds. (sight, smell, taste, hearing, feeling)
Below are 15 simple, low-cost (or free) activities that can greatly improve mental, emotional, and physical health any day of the week:
1. Take a Walk in Nature -Fresh air, movement, and natural surroundings reduce stress, boost mood, and improve heart health.
2. Practice Deep Breathing or Meditation -Even 5-10 minutes of deep breathing or mindfulness can lower anxiety, increase focus, and enhance relaxation.
3. Journal Your Thoughts & Gratitude -Writing down what’s on your mind or listing 3 things you’re grateful for can shift your mindset and boost positivity.
It is important to be conscious of who or what is influencing your emotional state, as giving away that power can have significant impacts on your well-being. Take a moment to reflect on whether it is a person, situation, or internal thought pattern that is dictating how you feel.
By recognizing and seeing what of these influence you the most, you can empower yourself to navigate your emotions in a more intentional and healthy way.
Remember, you have the ability to choose how you respond to external stimuli and ultimately hold the power to command your own emotional reactions.
Who or what are you allowing to hold sway over your emotions at this very moment?
If you're living a life where you're blaming people, places, things, situations, and circumstances for how you feel you're likely living a life that feels overwhelming, heavy, isolated, and uncertain... there's a whole different way…
What if your frustration isn't solely a result of the circumstances you find yourself in, but rather a product of your own inner resistance to accepting and adapting to what is currently unfolding in your life?
Resistance is often deep thoughts that are in your non-conscious mind. We can hear it, if we slow down, get silent and ask ourselves insightful questions. The key is being open and willing to hear what you might not want to hear.
Resistance can manifest in many forms, such as procrastination, self-doubt, or fear of failure. By being open to exploring these underlying thoughts and emotions, we can begin to understand the root causes of our resistance.
Sometimes, our struggles and challenges can feel even more overwhelming when we resist them, rather than approaching them with a sense of openness and willingness to learn and grow from the experience.
By acknowledging and releasing our…
Bingo and you'll lose yourself in the process. I see this a lot with first responders, nurses, teachers and stay at home mothers..
When we spend years, decades serving and putting others first we lose grip with our own values, principles, likes, desires and goals.. doesn't have to be this way.. it happens naturally unknowingly.
If you are constantly preoccupied with concerns about how others perceive you, it can inhibit your ability to freely express yourself and tap into your creative potential. When you allow fear of judgment to dictate your actions, you may find yourself holding back and not fully embracing your unique ideas and talents. It is important to remember that true creativity often comes from a place of authenticity and self-expression, without being overly influenced by external opinions. By letting go of the need for approval from others, you can unlock your creativity and bring forth truly…
These two aspects are essential in helping to drive me towards my goal. First having a goal. I see goals as differnt than dreams beacuse goals have a time and a measurement. Anyone can have dream, such as building a business or loosing weight. However, when we attach a time and measurement, such as I will weigh 185 pounds on July 1, 2025 or I will earn 250,000 per year each, these become goals. Having this clear goals helps to move me toward something tangible. If the overall goals is great, it is helpful to break this in to chunks that are managable, and can be celebrated with enthusiasm, which is the next part of maintaining motivation.
Secondly, Believing in ourself requires replacing old limiting thought that have held us back in the past by using an assets perspective. We all have many good thing that we have done to get to this point and focusing on these will help us to grow in other direction. What I concentrate on in life grows and what I turn away from diminishes. Also, I need to replace the negative thoughts I had wth thoughts that are of equal or greater emotional intensity five time for each negative thought I had. An important way to apply emotional intensity to our self talk is through physioogical mean. For example, by ading strong emotionally charged positive statements exclaimed at the top of my lungs, while jumping up and down help to implant these deeper into my subconsious more quickly.. I am willing to do this because I realize in the past I was willing to exclaim profanity at the top of my lungs with emotion when things did not go well.