Are you being consistent?

It will show…

I remember working with a personal trainer many years ago.  The first thing he said to me? "Be consistent, show up and do the work. It'll pay off in the long run."  He was right, 25 years later, I can appreciate the benefits of consistently showing up.

The good news here?  Consistency applies to ANY goal.

"We are what we repeatedly do. Excellence, then, is not an act but a habit.” Aristotle

Yes, anything we repeatedly do, over time, will end up "showing".  I recently attended a celebration of life and reconnected with some people I had not seen in 25 years! The amazing thing about not seeing people for that length of time? You can tell, rather quickly, who prioritized their health and wellness. From a purely observational stance - it showed. I use this example to illustrate that anything we do repeatedly will be evident over time.  The physical is just obvious.

Consistency is a double edged sword - where you are today, is a sum total of all your decisions and habits over time. Love where you are? Great! If not, good news here. The way you got here, is the very same way you can get to where you want to be. Small habits and decisions over time, will result in transformational change.

Whether it's a physical change, a financial goal or a relationship you want to improve, tiny, consistent, steps will result in long term change.

Transformational change.

Showing up and putting in the effort daily will pay off. Daily? Yes, daily.  
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Let's get to it...

Your challenge for the next week...

Pick a goal that you don't seem to be getting any traction on, one that you're willing to invest in now.  Keep it simple and small.

Commit to taking daily action. It could be as simple as:

• sending one email

• making one phone call

• writing one sentence

• putting the money you're saving by making your lunch into an investment account

• choose one small action that pertains to your particular goal

Small steps over time will get results. Promise.

Where could you start some consistent action?

Ready to connect to your skills, strengths and capabilities again? Contact me  They're still there. I promise. 

Stay safe and well.

Cheers,

Ann

Stick to your plan.

Have you hit an obstacle?

It happens.

Especially when you're in pursuit of something that matters to you. 

You're cruising along and making progress towards what you want and then, it happens.  The log across the pathway. 

Unfortunately, this is common and, fortunately, you probably have more options than you think.
 

Now what do you do?
 

You can go over the log.  You can go around the log. You may even be able to go under the log.  And, of course, you can choose to pick another pathway entirely. Options.

The one thing that isn't optional: Losing sight of what you want because you've hit an obstacle.  Remembering your vision, the goal.

It's unlikely that you're going to find a solution when you're staring at the obstacle in front of you.  It's going to be hard to see what's possible when you're focusing on the problem.  Focus is like that.

This is where a change in perspective may come in handy. Draw your attention elsewhere.  Do you know what directing your attention elsewhere can do for you? Help you to see other ways to get to where you want to go.  

When you're too close to a problem, your focus is narrow.  In this situation, stepping back - to get the lay of the land and broaden the picture may be useful.

OR...

If you're too far back, stepping forward to bring things into focus may be the answer for you.  Regardless, changing how you view your situation is often the key to moving forward.
 

Let's get to it...

Your challenge for the next week...

When you hit an obstacle:

• Recognize that you've hit an obstacle. Sounds silly and yet true. Know what's happening.

• Re-focus your attention.

• Do you need to take a step back to take in the bigger picture? OR...

• Are you so far back that you have no focus at all?

• Remember why you set the goal in the first place - take some time to visualize it now.

Remember that anything worth achieving is going to come with obstacles. That's kind of the price of admission. You can do this!

Ready to connect to your skills, strengths and capabilities again? Contact me  They're still there. I promise. 

Stay safe and well.

Cheers,

Ann

Are you jumping to conclusions?

Of course you are!

All of the time...

Typically, when you're faced with a new situation, your brain's tendency is going to be to look for the familiar. It "jumps to conclusions" so you can make a quick assessment. It's made that way.

This is very efficient, especially in emergency situations. Your brain connects the dots faster than you can blink an eye, and those instincts can save your life.  It makes assumptions based on all that you have experienced, and allows you to make quick judgements and decisions... without the mess and inconvenience of thinking.

It's a perk in the system.  It's also a bug.

Why?  In most situations, jumping to conclusions does exactly what it suggests, it bypasses any thinking and leads you to the same old result. I'm sure you've been in a conversation before where things started to sound familiar?  The next thing you know, you're jumping in and sharing your own similar experience, and often your advice. It's quick and automatic.  How many of you can relate to this?  My hand's up too! It's what our brains are meant to do, quickly make assumptions by finding a pattern, so it can conserve energy. This way it can continue to do its number one job - keep you alive. Not very practical if you're looking for difference and progress; whether it's in a work situation, at home, or elsewhere.

So how can you override this default?
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Let's get to it...

Your challenge for the next week...

It's going to start with awareness. Noticing comes first. When you notice you're ready to jump to conclusions in a situation, try this:

• Pause. An intentional breath is a great way to stop yourself from interrupting.

• Silently ask yourself this question: "What don't I know about this"?

• Get curious with whatever is in front of you, and ask at least one clarifying question, before you offload your incredible wisdom and advice. In fact, you may find that asking one question leads you to ask another.

This is going to be tricky to do, because you're trying to override your natural human tendencies. Keep it up and you just may become known as the person who listens, has presence, and supports new ideas!

When I ask myself the question "what don't I know about this", I purposely answer, "probably more than you think". It definitely stops me in my tracks. I don't get it right a lot of the time, but I'm working on it. You can too!

Knowing this now; when you're in a situation and you want to be more open to options, ask yourself "what don't I know about this"? Ask a clarifying question. Notice what changes.

Ready to connect to your skills, strengths and capabilities again? Contact me  They're still there. I promise. 

Stay safe and well.

Cheers,

Ann

Jumping to conclusions…

You may not be ready to hear this...

Brace yourself.
 

You're normal.
 

Not what you thought you would read? Let me say it again...You're Normal. 
 

Exhale.

No one has it all figured out...so what makes you think you have to have it all figured out?

No one is confident 100% of the time...so what makes you think you have to be confident all of the time?

No one knows it all... despite what they may project...so what makes you think you have to know it all?
 

You're human.

Full stop. Even the high profile, "have your shit together professionals?"...human.  And, because of this - spoiler alert here - you're going to feel all of the human emotions that come up in life. All of them.  Whether you choose to explore them is a different story.

Losing track of your confidence?  Not seeing your choices? Laying blame elsewhere when, in fact, there's no one to blame in the first place? Not recognizing your value and what you bring to the table? I'm sure you could add a few of your own to the list...
 

You're not alone!

Even the most powerful, high level, badass professionals experience these feelings from time to time. This is universal. Absolutely no one escapes this. Sorry.

What can you do?  

A place to start?  You know the drill...

Let's get to it...

Your challenge for the next week...

When one of those "feelings" comes up? Explore it:

• Get still.

• Give the feeling a label and acknowledge it.

• Breathe...this is a moment in time, and perhaps in this moment, it feels real and true.

• Now think of a time you knew you had that skill, strength or capability that seems to be missing right now.

• Let the memory bubble up. It's yours.

• Label this feeling and acknowledge it.

• Let the memory of it flood through you as if it's happening now.

• Breathe.

• What's different now when you think about that feeling?

I want to normalize for you that having feelings of doubt about your skills, strengths and capabilities happens to everyone. Staying in those feelings is optional. 

Ready to connect to your skills, strengths and capabilities again? Contact me  They're still there. I promise. 

Stay safe and well.

Cheers,

Ann

You may not be ready to hear this…

Do you need to watch your mouth?

The words you use matter...
 

I remember being a kid and probably being a little sassy from time to time, yes, I know, for those of you who know me, so hard to believe!   What I remember most about this was being told - in the words of my Dad - to “mind my P’s & Q’s”.  I still laugh when I think of it. It’s an 'English' thing… I knew in that moment that I had said something that crossed some sort of line between what was acceptable to say vs. what was not.  Ah, words.

What I am getting at today is a little different and still related to the words that we may say, mostly unconsciously or unintentionally, and often, by habit.

The words we choose to describe a person, a situation or our self.  These words matter. Our words can direct our behaviour or approach to things without us even noticing…it can be that subtle.

Changing just one word can affect your approach to a situation. It’s a mindset thing.

I thought I'd share a situation that beautifully illustrates my point:

I was in a conversation with someone who was describing an upcoming project they were going to be managing. Right out of the gate, they described it as a battle, and stated that they were confined by the guardrails that were being set up by others. Hmmm. I stopped them and asked. If it wasn't a “battle”, what else could it be. With minimal hesitation, they replied “an opportunity”. Cool, and how about those “guardrails”, what else could those be? Again, with no hesitation, the response was “parameters”. Can you feel the difference here?

So I went further, what’s different about this situation now when, rather than being a battle with guardrails, it's an opportunity with parameters? Suffice it to say, they left the conversation with a completely different attitude and perspective on their upcoming project. 

That’s what words can do!

Funny how changing just one word can completely shift how we approach a situation, a co-worker, an acquaintance, or perhaps someone close to you in your life.

What could change if, rather than thinking that someone is being “difficult”, they are being “diligent”? How might this simple change in words shift the way you think about them?

And let’s not even get started on the way people talk about themselves…

What's your self-talk like?  Is it kind and compassionate, or are you always putting yourself down? 

When you start to pay attention to how you talk about yourself, situations and others, your whole mindset will start to shift. It’s gradual, and over time, can be transformational.

Let's get to it...

Your challenge for the next week...

Pick one situation in your life right now where a change in perspective would be useful.  It doesn't have to be a big thing at all...you are practicing here.

• Really pay attention to what words you are using to describe the situation/person etc.

• Notice how the words you are using are affecting your perspective on the situation/person.

• Ask yourself - how else could I describe this situation/person that would be more useful?

• Maybe think about how you would like to feel about the person or situation that would be more useful or productive.

• Exchange your original word or description for another one. Just one word.

• Notice how your attitude and outlook shifts when you change that one word. What becomes better because of this?

Ready to shift your mindset? Contact me  One thing that's become increasingly clear to me? Going it alone is not ideal.

Stay safe and well.

Cheers,

Ann

Do you need to watch your mouth?

Are you ready to stop running?

Then you're going to have to get still.

Are you on the run right now?  You're not alone.  Many people coming out of the situation we've been in are currently “on the run” - specifically when it comes to their career.  Thinking that the 'grass is greener',  over there, and maybe it will be. 

But here's the thing, running away from what you don’t want isn't the same as running towards what you DO want. How can you tell the difference?

You may find this question useful...

What do I want, more than what I don't want?

Think about it.  When you're running away from what you don’t want, there may be an energy of fear, desperation and maybe some relief. However, when you're running towards what you want, there's a completely different feeling. Perhaps the excitement of possibilities or a fresh start.

When I look back on my ride so far I can clearly see (thank you 20/20 hindsight!) the times in my life where I was running away from something vs. running towards something.  Maybe you can relate?

Here are some things you may recognize when you take a look back.  When you're running from something you often end up exactly where you were before.  Oh, the face in the relationship may look different, or the company may have a different name, the situation may look brand spanking new and then? All of a sudden, that person in the relationship acts a lot like the previous person you were involved with, or the job you're doing ends up being a lot like the one you left. Sound familiar?  When you're “running away” you get what you get, and sometimes its good, and sometimes, it ends up being the same.

When you're running towards something you want and you're clear, it's a completely different experience.  You don’t settle for the “this is as good as it gets” lie.  You know that there's something worth striving for so, you keep going until what you really want presents itself.  When you're clear, you recognize, and are ready and poised for the opportunity when it shows up. 

Notice the difference? There is a confidence and belief that what you want is out there and you're not going to settle. You're comfortable with taking the time you need for the right circumstances.

Patience. Perseverance. Purpose.  And, the one that sometimes gets overlooked? Thinking. Really taking the time to be quiet with your thoughts, allowing stillness.  Very tough when "busyness" is your go to state and, for many, it is.  

Are you on the run?
 

Let's get to it...

Your challenge for the next week...

If you're on the run right now, whatever that may mean for you, here are some tips:

• Stop! Before you go any further, stop.

• Ask yourself: What do I want more than what I don't want? A trippy question and oh so useful. It may help you to recognize, that where you are is pretty great. Or, it may be the question that helps you identify what really matters to you.

• Think. Be still. Take the time to be quiet with your thoughts. Journal if that's your practice.

• Take the time to get CLEAR. This is the key to everything!

• Then, put your running shoes on and head to that thing that's truly for you!

Are you on the run right now?  My suggestion is to take some time to get clear on what you want, set your compass, and then get ready to lace up your shoes.  It will be worth the investment in the long run.

Ready to reassess your next step? Contact me  One thing that's become increasingly clear to me? Going it alone is not ideal.

Stay safe and well.

Cheers,

Ann

Are you ready to stop running?

Sometimes you don't know what you're missing...

...until you have it again. And then, you may decide you like it, or, you don't...

We very recently welcomed another rescue cat into our lives. We haven't had a cat for 10 months.  Instantly the vibe in the house changed.  I had no idea how much I was missing the presence of a family pet.

As time moves forward, and the world continues to open up and evolve, you may find that you're reconnecting with experiences, people or things you used to have.  Or, you may be choosing not to revisit these things. Time and space can do that.

One thing that has recently become clear to me, is that having a gap in experiences has been useful. I think it's safe to say that we've all had some gaps in the last couple of years?

What comes to mind for you when you think of a gap?  For some of you, perhaps the word space automatically comes to mind. That space may be physical as in "mind the gap" at the subway in the UK, or, it could be space in your calendar, time on the clock.

Whatever came to mind for you, different people will approach a gap differently. 

There are going to be people who can't not be doing something. They're going to tend to want to fill the space that the gap creates. 

Then there are going to be the people who look at the space as an opportunity. Rather than trying to fill it they may notice the potential in it.  They are willing to take a pause and breathe, trusting that the space is just as necessary as the busyness.  The Yin and the Yang. 

Regardless of where you may find yourself right now, looking ahead, you have choices about how you want to manage your space and time. What do you want to re-acquaint yourself with, what would you rather just put behind you?

In the past, the younger version of Ann typically would race frantically to find something to fill any spaces that came up. Now? Not so much. Now? I would rather utilize the spaces that come up to recharge and think.  It's kind of liberating!  

What about you? Do you run to fill empty space or do you revel in the time available to you to recharge your batteries or think? There's no correct answer here, just an opportunity to notice your own habits.

What if you looked for the potential in the space?
What could be different for you?

Spring is a perfect time to reassess where you're at... Contact me  One thing that's become increasingly clear to me? Going it alone is not ideal.

Stay safe and well.

Cheers,

Ann

Sometimes you don’t know what you’re missing…

Is it time for some spring cleaning?

Apparently it is!

Lots can accumulate over a couple of years.  One thing that's for sure? There's no going back to the way it was.  It's kind of like trying to put the toothpaste back in the tube after you've squeezed it...it's nearly impossible, and it's messy!  

Time for some spring cleaning!

Letting go of things that just don't work anymore. Taking stock. Cost vs. worth.  Weighing in.

What's at the back of your closet that you're ready to take a final look at? Something you've been hanging on to that you are now ready to release. It doesn't have to be something big, just something that has been "niggling" at you and perhaps taking up a little more bandwidth then you'd like it to.

Think of that thing now.

That brain of yours has a sneaky way of sending you something right when you need it, and not necessarily something you've thought of in a while.

Thinking of your particular situation now, here's some perspective for you to consider when you're holding on to something:

Letting go is not the same as giving up.  Read that again. Letting go often results in a feeling of "lightness" whereas giving up can result in a feeling of "defeat". They are different.

Being ready to let go of something is a big decision. There must be a good reason why you've hung onto it this long.  Letting go means saying I'm ready to move on, whatever that means for you in this moment. Maybe it is an attitude, or a way of thinking, that is creating an obstacle for you? Perhaps you are hanging on to a relationship that you have outgrown, a job that has run its course for you or, it could literally be a material, tangible thing.  Could it be a situation that's truly beyond your control?

Whatever popped up for you came up for a reason. Ask yourself. What can I choose to let go of in this situation?

By letting something go, you open up space for something else to come in. Maybe an idea or a perspective that you haven’t considered in a while, or perhaps it's opening up space to explore something completely new. Take some time right now to let something bubble to the surface for you.

That thing. What if you had space to let that in? What could be different for you?

There are going to be situations in your life that you wish were different and, you cannot change them. Letting go of your expectations and embracing how it is rather than how you think it should be, is freeing. 

So think about that thing now.  What becomes available to you when you let this thing go?
 

Is "hanging on" to something getting in the way of your performance? Contact me  One thing that's become increasingly clear to me? Going it alone is not ideal.

Stay safe and well.

Cheers,

Ann

Is it time for some spring cleaning?

It's not always about what it costs...

What is it worth?

Think about it.  I've heard that you get what you pay for, or maybe, what you're willing to pay for perhaps?  I'm pretty sure you've heard that too?  The thing is, the cost of getting something isn't necessarily money (especially if what you want isn't a tangible thing). 

It may cost you time or the energy to do something else. It may mean not being able to do something you like to do, or spending as much time with the people who matter to you. That's when knowing what it's worth to you, is important information.  The worth is what buoys you when the costs seem daunting.

So how does one do this?

It's probably a good idea to check in and reassess from time to time.  You know, take a pit stop. Make sure that the energy, time or in some cases, the money that you are spending, is still worth it.
 
Spring is on the way! A change in seasons is a perfect time to: Pause. Reflect and Reset.

Is it time to check in with yourself?
 

Let's get to it...

Your challenge for the next week...

As the world changes, whatever circumstances you may find yourself in, check in and ask yourself:

• How am I spending my time, energy or money?

• Does it still make sense to me in my current circumstances?

• Is it time to reallocate where I am putting my resources?

• Pause. Reflect and Reset.

As always, writing is a really great way to sort thoughts out, so if this is your practice, set a timer for 10 minutes and explore what shows up for you.

Spring is a perfect time to reassess where you're at... Contact me  One thing that's become increasingly clear to me? Going it alone is not ideal.

Stay safe and well.

Cheers,

Ann

It’s not always about what it costs…

Does your monster have a name?

Maybe it's time to name it...

Seems like a funny question "does your monster have a name?" - I thought so too. I was listening to a meditation recently and in it, this came up:  When we give our monster a name- whatever our "monster" may be, it loses its power.

I tried it, and you know what? It seems to be true.

You know what else is true about monsters?  They tend to look bigger than they are. No matter what your "monster" is: self doubt, lack of confidence, stress, anxiety, or my personal favourite, fear - giving that monster a name is the first step in disempowering it.

Despite years of doing the work I do and all the practices I have, I am not immune to this. My monster still likes to show up. It tends to rear its ugly head and interfere specifically, when I am thinking about making some sort of change, or trying something new. What do I mean by interfere?  It sets off the alarm bells that are naturally built into our system to go off when we want to upset the status quo.  Even if it's for very good reasons.  Not very practical at all. 

Maybe you have your own monster?

No matter what your monster may be - self doubt, lack of confidence etc. I want to encourage you to follow the following process to quiet it so you can get sh*t done.

• Notice. Yes.  When your monster starts showing up, notice the feelings that start bubbling up. Stop and notice.

• Acknowledge it. Yep. I may even say it out loud.  Oh ya, it's you again.

• Don't linger.  Once I know it's fear and that, in my experience, fear is a liar, I can move to the next step.

• Take some sort of action - send a text, email. Write a line or two. Make a call.  All little, doable things.

The thing all monsters have in common? They are all typically LIARS. 

Let's get to it...

Your challenge for the next week...

When you're monster rears its ugly head:

• Notice the feelings that are bubbling up.

• Acknowledge it. Give it a name.

• Don't linger.  Your monster is usually a liar. Once you recognize it, you can move to the next step.
  

• Take some sort of action - send a text, email. Write a line or two. Make a call.  All little, doable things.

Is your "monster" getting in the way of your performance? Contact me  One thing that's become increasingly clear to me? Going it alone is not ideal.

Stay safe and well.

Cheers,

Ann

Does your monster have a name?