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“One moment can change a day, one day can change a life, and one life can change the world”-Buddha #buddha #mentalhealth #kindness #moments #mindfulness #change #motivation #goals #zen

Posted by on Jul 16, 2018 in Blog | 0 comments

This is a very powerful quote that works from the place of the present, bringing a perspective that each moment is something to be cherished.  Of course when you are sitting in traffic on the parkway and someone just cut you off when you are already late,  zen like moments seem like they are only for yogis living in another country meditating on some cliff overlooking the sunset while your shoulders are up to your ears in tension and coffee just spilled on your new expensive white pants.

My point here is that not all moments can be great and change lives, but some can.  Be aware of when those moments arise to take 30 seconds for 1 deep breath, 1 minute to give your kid a hug, 5 minutes to ask your partner how their day way, 10 minutes to call a friend, etc.  Translate whatever moment for whatever time for you, your family, your friends or even for strangers.  It’s not costly to say hi, open a door or just smile passing by, but it is rich.  The Blogspiration challenge this week is for 7 days to “catch” a moment each day of kindness to yourself or others.  I’m hoping you find that a moment goes a long way…

“You must stop thinking that just because you are working hard, you are accomplishing something”-Sheri Riley #mindfulness #mentalhealth #accomplishment #burnout #selfcare #awareness #effectiveness #priorities #timemanagement

Posted by on Jul 9, 2018 in Blog | 0 comments

At times, we may feel like we work hard and at the end of the day do not feel accomplished or valued for our efforts.  There are millions of articles and books on time management these days, but not many that focus on our own rhythms of energy or how to use our strengths effectively.  For example, if you are night owl, but your job requires you to be at the office at 6am, you may not be operating at the most effective level.  If you are a full-time parent, when you put your kids to bed at night you may not be able to see the results of feeding them broccoli instead of pizza, etc.

The Blogspiration challenge this week is to take a look at your daily habits vs. your daily goals and figure out what gives you energy and drains your energy.  Is there anything you can do to make things easier?  Maybe it’s asking for help, maybe it’s not making your kid’s bed because you’re the only one who cares that it’s made, maybe it’s crossing out most of your to do list and keeping only the top 3 priority items.  Whatever it is, remember that you are human and not a machine.  You simply cannot do everything and most of us have things we do that do not matter in the long run.  What are your top 3 priority matters today?-if you focus only on those I think you’ll feel like you’ve worked less for more. Being burnt out and feeling drained will not help anyone or yourself.  By working smarter, figuring out what matters most and making time for what gives you energy will make a valuable difference in how you feel and how you value your time because YOU matter!

“There’s no future in the past”-Anonymous #selfcare #selftalk #motivation #takeaction #mentalhealth #anxiety #drama #thinkdifferent #perspective #mindfulness #motivation #control #awareness

Posted by on Jul 2, 2018 in Blog | 0 comments

It’s all too easy to dwell on the past.  We think of what we could have said, thought or done differently.  We certainly learn from our mistakes or accomplishments, however sometimes these thoughts take on a path of their own and keep us from moving forward.  Thoughts are powerful and so the Blogspiration challenge this week is to build awareness of when we are dwelling on the past so that we can take control of our future.

When you find yourself dwelling on the past, you can reframe your thoughts to the future with the following examples:

-“What have I learned form this experience that I can do differently next time?”

-“How is my thinking right now helping me accomplish my present goals?”

-“If I wasn’t thinking about the past, what could I be doing to help my future?”

It all starts with realizing how much effort and time you are giving the past.  Try to meet yourself in the present so that you can pave the way to the future you desire.  It all starts with your thoughts!

“When nothing is done, nothing is left undone”-Lao Tzu #doingnothing #selfcare #priorities #makinglists #hobbies #mentalhealth #anxiety #mindfulness #schedule #overwhelmed #simplicity #simplelife

Posted by on Jun 25, 2018 in Blog | 0 comments

It is officially summer!  So this week’s blogspiration challenge is to do less.  With only a few months of great weather it is easy for a to-do list to grow with places to go, people to see and things to do.  Remember this quote when you find yourself tacking on extra lines to that list.  When you have less on your list: you have less to complete, so that means less overwhelmed feelings, less anxiety, less stress…it’s a win-win for you to take a moment and just be.  Most of all, you have more moments of being in the present, allowing yourself to experience all that is happening around you.

Life will slow down in that moment, I promise you.  In American society, it is easy to get caught up in the 60 hour work weeks, the running around to activities and traveling to see family.  To be in the moment, we need you to take your mind off of what is next and be in the now.  This is not easy, so it will be the challenge this week as we kick off the summer months being more mindful not only for ourselves, but for our families and for the reassurance that’s it’s simply ok to do less.


“When one door closes, another opens; but we often look so long & so regretfully upon the closed door that we do not see the one that has opened for us” Alexander Graham Bell #opportunity #awareness #mindfulness #closure #moments #change

Posted by on Jun 18, 2018 in Blog | 0 comments

There are many opportunities in life where doors close and open.  I love this quote because it reminds us to look and see what else is around us.  When something ends in our life, whether it’s a job, a relationship, one’s passing, a graduation etc., we tend to stay focused on the closure, reminiscing of times and often allowing the negative emotions to hang around past their welcome.  As you reach closure in a part of your life, allow yourself to remember and feel, but then turn around and see what’s around you in plain sight.  Sometimes it’s a friend waiting for your call, a new job around the corner, a message from the universe or it could be as simple as a bed because you need some sleep!

Opportunity presents itself in many ways, often catered to what you need.  Look around and you’ll find it, whether it’s a sign to start your new hobby or that phone call from a lost friendship.  Moments of closure are temporary just like moments of opportunity, don’t let them pass by.  Embrace what is next, give whatever closure it is meaning for a more promising future of happiness, awareness and being present for yourself.

“My life has great characters; I just haven’t figured out the plot”-Ashleigh Brilliant #mentalhealth #selfcare #relationships #awareness #mindfulness #friendships #life #positiveenergy #value

Posted by on Jun 11, 2018 in Blog | 0 comments

We have people in our lives that we feel we cannot live without…and then there are others who we dread seeing at family functions or purposely avoid by taking a different path to the break room at work.  Sometimes you may have enough drama in your life that you wonder if your life could be written into a sitcom because situations just seem unreal, strange or mostly laughable.  The good news is that for the most part, you are the author of your life and decide who gets to be a character in it and what role they play.

The challenge this week is to start thinking about who adds value to your life and who doesn’t.  The ones who add value, let them know and give them the time they deserve.  Those that seem to only add frustration, let’s give them minor roles in your life and see where we can start to remove them…for example if you are angry at a coworker and can’t stop thinking about how they botched up a presentation this morning…think about someone or something else positive.  You are giving them a starring role by giving them space in your head!  Who you let into your story and the role they play can greatly impact your wellbeing.  Build awareness of who is draining you versus who is bringing you sunshine and let’s bring more joy into this chapter of your life.

“Comfort is popular, but courage changes lives”-John O’Leary #mentalhealth #courage #change #positiveenergy #mindfulness #selfcare #purpose #goals #dreams #results #comfort

Posted by on Jun 4, 2018 in Blog | 0 comments

Each one of us have innate tendencies and behaviors that seem to continuously happen with the expectation of a different result. For example, you are working in retail and believe your life would be better if you were a nurse working 4 days on and 3 days off…except you’ve now been in retail for 12 years and have not enrolled in nursing school.  Perhaps you are dreaming of losing 5 pounds at the same time you are thoroughly enjoying the comfort of your cheeseburger after sitting at a desk for 9 hours today.

Whatever it is, our Blogspiration this week wants you to take 1 risk outside of your comfort zone and see what happens.  It can be something small like saying hello to someone while walking your dog when usually you speak to no one.  It could be driving a different route to work or walking while talking on the phone instead of sitting down.  Although this challenge might seem small, if you accomplish it-what’s next?  The limits are endless as your courage and confidence grow outside your comfort zone and into making your dreams a more approachable reality.

“Knowledge is power only if man knows what facts are not to bother about”-Robert Lynd #choice #facts #knowledge #mentalhealth #priorities #selfcare #needs #anxiety #power #mindfulness #relationships #digitaldetox #simplelife #drama

Posted by on May 21, 2018 in Blog | 0 comments

This quote applies to 2 areas I see that distract us from our priorities:  First is technology and social media being that information comes to us faster and more often than ever before.  The second is conversations and relational drama whether weaved through work or our personal lives.  These distractions keep us from our priorities in many ways.  Think of each like a wormhole.  For example, you wanted to give yourself an hour to read at night, but found yourself caught in the web of social media, commenting on pictures, scrolling through memes and then you look at the clock and that hour is gone leaving your with frustration that once again there was no time for yourself.  Second example is that you are manager at work with a deadline in 2 hours, but your employees have decided to bring you the drama about a peer that is coming in late and constantly on the phone taking personal calls.

The challenge this week is to right now write down your 2 priorities to complete this week.  Maybe it’s to walk for 20 minutes or to check all of your work e-mails.  Once it’s written, put it somewhere you are the most to remind you (you can make a code name for your priorities if you don’t want others to know).  When you find yourself bothering with things or conversations that are distracting from those priorities, make the choice to stop, excuse yourself or postpone what’s happening to refocus on what you want.  Let’s minimize the noise so you focus on your goals.  There are always many opportunities to work on this, but remember that you are in control of the moment, seize it wisely!

“You become what you surround yourself with. Energies are contagious. Choose carefully. Your environment will become you”-Anonymous #mentalhealth #relationships #energy #energies #positivity #goodvibes #selfcare #mindfulness

Posted by on May 14, 2018 in Blog | 0 comments

Did you ever notice that in particular places or with particular people you feel amazing and other times with other people, in other places you feel miserable?  Where you are and who you are with can make a huge difference to your well being.  Before you buy a house in Tahiti and quit your job because it has white walls, let’s take a step back to get some perspective…

The challenge this week is to take notice when you feel your energy shift into the negative or positive.  Where are you?  What is happening around you?  Who are you with?  How do you feel?  Now take that information and focus on the positive aspects…how can you get more of those in your life?  Some ideas maybe limiting time with people who drain your energy, hanging up pictures of the positive people in your cubicle at work, driving a different route that is more scenic or playing music while cooking dinner if you find that music helps bring you some positive energy.  Sometimes we cannot escape negative environments, but we can bring our own positive energy in through little ways.  I hope you make some positive choices this week that bring about a new energy in the places you need it most!

“Judging a person does not define who they are. It defines who you are”-Unknown #mindfulness #judgement #judging #awareness #motivation #relationships #kindness #nice #impression #connection

Posted by on May 7, 2018 in Blog | 0 comments

Each of us has a story that is filled with struggle, strength and definition.  Sometimes we are quick to judge others before we get a chance to know them, their story and their reasons.  Do you tend to judge people?  Perhaps this may just be a habit that you’ve had for years.  The extreme of this may be popping into your head of someone you know who loves gossip, loves to complain and typically makes first judgements.

The challenge this week is going to be to become aware of when you are judging a person or even a situation before you have the story, the facts, etc.  What feelings come up for you?  Where do you think these ideas come from?  Then allow yourself to let that judgement go and instead try to get to know people and the facts before more judgement comes up.  I hope this exercise helps you connect to others and disconnect from judgement this week.  Get curious, ask questions and build positive relationships!