“What is ridiculously do-able?”

When we create an intention, goal or resolution, we tend to look at the whole enchilada.  Let’s take the example of exercise.  If I’m thinking about the whole BIG DEAL, my inner chatter is probably going something like this:

“. . .gotta get the workout clothes (I look stupid in gym clothes – I don’t even know where to get them)”. . .gotta get the gym membership – what gym should I go to?”. . .gotta get to the gym EVERY day, do the work out, over and over again for 3 hours a day because I MUST loose the weight or I’ll never get into the swimming suit again. . .I hate those machines. . .”

Sound familiar?  No wonder we get overwhelmed and give up!

So here is a tip for success:  break down your goal into easy steps.  And I do mean EASY!  Make these steps ridiculously do-able.

Ask yourself — Hmmm, what feels easy?  Ridiculously do-able?

What is so laughably easy you can’t NOT do it?

Engage this activity!

Activity Overview – you will:

• Create a few action steps that you could take to help make your intention reality
• Pick one; then read and feel into it
• Check in on the procrastination factor
• Choose another action idea if it doesn’t feel good and ridiculously do-able

Step 1

Take a few moments now to ask yourself the question — Hmmm, what feels easy here?  Ridiculously do-able?   Then write down your ideas.

Example:  in the exercise scenario, this might look like:

• Make a list of clothes I might want for working out
• Buy sneakers
• Look on line for gyms in my area

Step 2

Now review your list and pick the most ridiculously do-able action.   Circle or highlight it.

Step 3

Feel into this action step – see yourself doing it.  Does it feel good and/or make you laugh?  Does it feel “ridiculously do-able”?

Step 4

If yes, then take the action.  If no, then go back to your list and choose another idea until you laugh and say, “Oh yes, I can do that!”

Step 5

Repeat as needed!

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Want more tips?

Learn when you want!

“Easy Actions Steps” is one part of a short Audio Now seminar:

Empowered to Act Now:  End Procrastination

Click here for more info!

What’s it like to have your dream come true? Ask Holly Rose Mawby. Or one of the many growers helped by the Entrepreneurial Center for Horticulture (ECH).

Located at Dakota College in Bottineau, North Dakota, the ECH is a unique enterprise.  Their motto — We Work for Food– pretty much sums it up; the ECH exists to assist small to mid-size farmers and gardeners produce organic and specialty vegetables for sale.  It is also well on its way to becoming a demonstration site for production and growing techniques.  The college runs a “community supported agriculture” (CSA) program where community members are involved in the production and sale of produce in the Bottineau region.

Holly Rose Mawby, ECH Director

Many little girls dream of their wedding day, being a princess or being a mother.  Not me.  I never once dreamed of a white wedding dress, a fairy tale ball or being Mom to a herd of tow-headed children.  By the age of six I was designing secret gardens in shoe box dioramas; by twelve I was planting my own herb and flower gardens; by fourteen my room was so filled with houseplants my mother couldn’t get in the door!  That passion continues to grow today.  

Like many young North Dakota girls, I did move away to go to college, find my dream man and start my family.  When North Dakota called me home in 1999, I couldn’t believe I had been away from the blue skies, the golden prairies and the good brown earth for so long.  I came back to take a position with Lake Region State College that allowed me to work with entrepreneurs across the northeast quarter of the state.  During my seven years with Lake Region, my love of entrepreneurship — especially new or emerging entrepreneurs in hidden locations in our great state — flourished.

Holly with Adam Montri at high tunnel build workshop

When Diane Olson, (Economic Developer for the city of Bottineau), called me about a new and exciting position at Dakota College at Bottineau (DCB), it was like a dream come true.  The Entrepreneurial Center for Horticulture at DCB, begun in 2007, exists to help small to mid-size farmers who want to diversify into or begin in the vegetable production field.  This special ND State Center of Excellence focuses on ways to grow, market, and distribute organic or sustainably grown vegetables to North Dakota tables and consumers.  The mission is an important one as small farms continue to struggle and look for economical ways to diversify, earn extra income and make a living off the land.  It is important as a growing number of North Dakotans look for healthier, fresher ways to eat; and consumers all over seek safer, more local food supplies. 

When I first began the job as Executive Director of the ECH, I was overjoyed to find the College had commissioned a complete and comprehensive plan prepared by A.K.A. Coach and Company.  This feasibility study and business plan for the Center has proven to be paramount to our success.  Being a list person, somewhat of a data nerd and a person who uses the ‘P’ word (plan) often, I began using the documents prepared by A.K.A. Coach and Company immediately upon hire; and have used them ever since.

Marv and Ilene Baker of North Star Farm partner with ECH

 Even though a business plan should be a living document that is updated often, ours has gone through many reviews but no major revisions.  The preparation, research and analysis that A.K.A. Coach and Company put into this plan have stood the test of time.  With the help of the feasibility study and business plan, we have been able to leverage almost $2 million in grant funds, government funding and donations to operate the center.  And the biggest testament to their success:   we have helped many small to mid-size farmers all across the state with questions regarding their entrepreneurial efforts in vegetable production.   

Heather Mills, ECH Farm Manager

Now, five years later, the things that excite me most are very similar to what excited me when I was six.  My favorite shopping trip is the farmers market.  My favorite afternoon is sitting in a vegetable patch or at the kitchen table of a small vegetable producer in North Dakota dreaming about the growth of their garden and their enterprise.  My favorite dream is North Dakota vegetables home cooked on every dinner plate in the state; and my favorite consultant is A.K.A. Coach and Company.

Thank you Holly – for everything you and your staff contribute to helping growers and to sustainable food production!!

To learn more about the ECH and the resources available, visit their website: Entrepreneurial Center for Horticulture

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Boss:  “Charlie, you did a great job on the Anderson account.  You deserve to be very proud of yourself.  Thank you for all your excellent work.”

Charlie:  “Well, I was just doing my job. . .”

Does something about this hypothetical exchange seem foreign — or very familiar — to you?

• If you are in Charlie’s shoes, when was the last time you heard anything like that from your boss? Or do you hear these types of messages from your supervisor?  Would you respond in a similar manner or differently?
• If you are in the Boss’ place, would you say something like this?  Or is the compliment paid to Charlie by his boss something that – well – wouldn’t exactly roll out smoothly for you?  How does Charlie’s statement make you feel?

Every coaching session I have begins with my client talking about what successes he/she has created since the last time we got together.  Often, this is the most difficult topic of discussion in the entire session.  It can take a lot of persistence on my part to make sure this important section doesn’t get skipped entirely!  For many people, it is much easier to talk about what went wrong or what failure occurred, than to own or appreciate accomplishments.

We have a natural human tendency – or habit – of focusing on what is wrong or what feels bad.  It seems to draw or even demand our attention.  Especially in a hectic workplace.  We want to fix what is wrong so we can get on with business.

The Research

Yet research shows that appreciation is a huge key to creating success – precisely because it feels good.  When we feel good, we are less stressed; therefore less likely to make costly mistakes; we are more productive; create more collaborative working relationships;  and improve our health.  People who feel good about where they work are also more likely to be loyal, stay with the company long term and talk about it positively outside of the office.

When I was a CEO, I didn’t want to hear that employees were OK with their jobs, or even liked them.  These are the words that made my day:  “I LOVE my job!”.  (Bonus?  “I LOVE working here!”)

The Boss in the exchange above is facilitating an environment of appreciation and comments such as these go a long way to creating a successful workplace.  Don’t take my word for it – try it and see.

And ultimately, the best source for appreciation — is you.  If you are seeking approval from outside, chances are you may be disappointed.  The most reliable source of constant appreciation comes from inside;  and makes the same difference in workplace enjoyment / attitude.

So take a moment to reflect on your own self talk habits.  What dominates your on-going, internal assessment of yourself?

Thoughts similar to these?

• “That was a really stupid thing I did.”
•  “Great.  I messed that up again.”
•  “Why do I always get it wrong?”
• “What’s the point of even trying?”
•  “I missed the deadline again.  Typical.”

Or these?

•  “Sure, there are some things that I could improve; and I feel really good about the work I did today.”
•  “It was tough; and I handled that difficult situation with my co-worker well.”
• “I am pleased with how I applied myself to this challenge.”
•  “I really had fun at work today!”

OK, that last one is a kicker!  I hope you did have some fun at work today.  Foster appreciation at your business and you will.

Oh yeah.  The challenge.  If you are ready to have more fun and feel better at work (yes and yes?) here goes:

Make Your List

Step 1:  For one week, monitor and record your self-talk on the job.  Don’t try to change anything – just notice and write it down.

Step 2:  Review your list.  Circle the comments that feel good.  Put an “X” by the ones that make you feel bad or drain your energy.

Step 3: “Flip” the ones that don’t feel good to something that does feel good, or at least better.  Here’s an example:

• From:  “That was a really stupid thing I did.”
• To:  “I pay attention and think things through before I act.”

Step 4:  Now practice focusing ONLY on the self-talk that feels good. Do this for at least two weeks.  Then record how you feel.

And – when someone compliments you or your work — smile and say “thank you”!

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Want to learn more?

Encourage Your People

Check out this excellent resource!

5 Languages of Appreciation and the Workplace

This book helps supervisors and managers effectively communicate appreciation and encouragement to their employees, resulting in higher levels of job satisfaction, healthier relationships between managers and employees, and decreased cases of burnout.

Dr. Margaret Peterson is a woman on a mission.  Talented, compassionate, visionary and driven, she is a model for an emerging “new breed” of  entrepreneurs who are focused on creating health and sustainability.

Dr. Maggie receives rural development grant for The Organic Cupboard

As a chiropractor, she positively impacts many lives in her rural North Dakota community.  Perhaps for most professionals, this might have been enough.  Not, however, for Dr. Maggie!  After anchoring her practice, she started on another adventure — The Organic Cupboard.  Dr. Maggie’s unique shop provides healthy, fresh, local and organic foods to residents who otherwise would have to drive over an hour to find them.

“The Cupboard” and chiropractic office building itself is unique.  Constructed with long term sustainability in mind, the design includes many energy efficient features, such as geothermal heating.  Dr. Maggie also creates a sense of peace and calm, in beautiful colors, art work, plants and Feng Shui use of space throughout the building.

Dr. Maggie has been very successful, doing good works.  And as she will tell you, even though she was highly motivated from an early age, it wasn’t always easy!  Here is her story:

“By the time I was 16, I knew I wanted to be a Chiropractor. I took business and science classes in high school to prepare for being a business owner and Chiropractor.  I attended ND State University to get my pre-requisites for Chiropractic School and received my first degree. I decided to get my massage degree from the Utah College of Massage Therapy in Salt Lake City;  so I could work as a massage therapist while going to Palmer College of Chiropractic in Davenport, Iowa.  

“Two weeks after graduation, plans were already underway for my practice. It took one month to get everything ready, and once we opened the doors I watched my work slowly grow. Although I loved what I was doing, it felt like a struggle. I couldn’t see how to be “the Doctor” and “the Owner” at the same time. I noticed that somehow I was having trouble communicating the importance of holistic health to my patients. I realized an office isn’t run by just one person, and that by surrounding myself with employees who share my vision, we are able to offer a more powerful healing experience to our patients.

Fresh, local and organic at "The Cupboard"

“I found Annie at A.K. A Coach and Company after going through several receptionists and recognizing I needed to change something. She worked with me to understand not only my learning style;  but also how to communicate what I want in a way that others can comprehend better.

“This has been important to my work in several ways: it has helped reduce employee turnover, increased patient retention, and

A lovely shop in so many beautiful ways!

given me confidence to run my business more effectively. I expanded in Sept. 2009 when I opened The Organic Cupboard, a project two years in the making. Annie helped me every step of the way; brainstorming, offering insight and sources of information;  helping me take my innate creativity and turn it into a concrete outcome. So in addition to owning a chiropractic business, I am also the proud owner of a good store that sells locally grown and organic food. I had the vision of providing people in my community a way to get good food and give local farmers a place to sell their products. The Cupboard operates six days a week and has two employees. The business continues to grow, and I thank Annie for being a big part of that. Thank you, Annie!”

And thank you Dr. Maggie, for all that you do and all that you are — to so very many people!

Read more about The Cupboard and Dr. Maggie:  From the Organic Cupboard

Check in with The Cupboard on Facebook

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Professional Coaching for Business Owners and Entrepreneurs

What’s the difference between success and failure? It can be having a trained professional coach on your side! Discover what Dr. Maggie already knows — coaching works and creates amazing success!

Click here to learn more!

Maybe you are not sure.  Sometimes this mode of operating becomes so familiar it can be experienced as “normal”.  So here are a few clues.  You might be in “management by crisis” if you (and your staff):

• Spend most of your time “putting out fires”
• Find yourselves at the same place after passages of time and feel like you are treading water, rather than making any real progress
• Are in meetings a LOT, talking about the same things over and over, without solutions or satisfactory outcomes
• Keep meaning to get around to strategic plan development; however never seem to have the time
• Feel stressed out most of the day and totally drained at close of business
• Find it hard to drag out of bed in the morning and dread going to work
• There is very little laughter in your workplace
• Employees either avoid each other or tend to argue when they are engaged
• The company has no business plan or strategic plan in place
• Or the plan is 5 plus years out of date
• Directs are an endless parade in and out of their supervisors’ offices, complaining, expressing frustration. . .
• . . .Or they don’t come to see their supervisors at all, and stew in silence

And what is the A #1 indicator your business might be operating in “Management By Crisis”?

The company is broke or in financial jeopardy.

If you recognize your business in the foregoing, you may be comforted by the fact that this is the default operating procedure for many companies.  Too many companies.  And it’s not because they are “bad” – it’s just that most businesses lack information on how to be proactive.  However this is not where you your business to live, because –

P.S. crisis is expensive.

When potential clients come to me with a company in crisis, I can guarantee the price tag for the “fix” will be at least double — if not triple or more – what it would have been if they had contracted for services in a pro-active mode.

And I am only talking about consultant’s fees!  “Management by Crisis” is extremely costly for companies in other significant ways, including:

• Increased health costs for employees who are stressed and becoming ill or having accidents, which leads to. . .
• Increased health leave (sick days)
• Decreased productivity, as employees struggle to keep up
•  Increased conflict among employees – which of course decreases productivity, as precious company time is wasted with employees unable to work together well
• Energy diverted into figuring out “financial band-aides” instead of productive revenue generating activities
• Missed opportunities for new business

I could go on and I am sure you can easily add to this list.  What’s important here is that your business makes a shift to “Pro-Active Management” and that this becomes your default operating mode.   Think about that for a moment.  What would it feel like if managing a crisis were something that you had to do only occasionally, rather than every day?  Do you feel a sense of relief just imagining it?

Time to make a change?  Some actions you can take right now to begin moving from “Management by Crisis” to “Pro-Active Management”:

• Be patient and breathe.  It took some time to create the current situation; it will take awhile to turn the ship around.
• Be hyper-vigilant for any action anyone in the company can take that is productive and pro-active, rather than re-active.
• Get help.  When you are immersed in putting out fires, it can be very difficult, if not impossible, to see a way out.  Get a coach, a strategic planning consultant, a business adviser.
•  Yes, this will require more cash out flow from your business.  And ask yourself a question:  if your business continues in “management by crisis” mode, how long do you think it will survive?  Weigh that answer against the cost of your investment in obtaining help. Chances are it will show up as a bargain; especially when you compare it with the possibility of closing the doors.
• Put your FULL attention on solutions, rather than problems.  In business, we tend to get what we focus upon.  If the majority of company time is devoted to looking at the problems and what is wrong, you will probably get more problems – they tend to be compelling in their own way. Practice a “solutions focus” at least once a day.  More and more productive ideas will begin to flow.
• Definitely – no question – absolutely – create the time to begin that strategic plan.  I am sure you have heard that age-old business wisdom:  “Those who fail to plan, plan to fail.”  It’s true.  In my experience the most successful companies are the ones that have a solid, current 5 to 10 year strategic plan in place, which allows them the flexibility to also respond to unanticipated market changes.

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Get a Strategy!

We specialize in strategic development services for companies with a sustainability focus.
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1. Breathe. Deeply. Often!!
2. Take a break, even if it is just 5 minutes.
3. I really enjoyed listening to Pandora radio quietly in my cubicle. Also, having a moment to breathe and close my eyes was helpful too.   I feel that breathing and quiet moments to yourself to just close your eyes and think and BE, are very helpful. When you think about it, in Spain they give an afternoon off, “a long lunch break” to go home, eat well, rest, and return fresh to work. And yes, that equals more productivity! I remember when I studied abroad there, I felt the most healthy and refreshed, and productive!
4. Stand up and streeeeeeeeetch. There. That’s better!!
5. On your cell phone or tucked away in your desk keep a few special pictures of something or someone that takes you away for a minute or two, view them and put them back where you found them, on occasion add a few more, this really works to reduce stress and gives you energy! Do not put these pictures out so you can view them everyday, as you will forget about them in a very short time and they will lose their effect!
6. My stress reduction is normally accomplished by connecting with nature. In the Spring I plant seeds, flowers/veges and tend the gardens. In the Summer I continue tending the gardens, the bushes, grass, the flowers, etc. I swim. I lay in the sun. In the Fall I harvest the gardens, rake the leaves and prepare the grounds for winter. In winter I shovel snow, walk or drive in the snow. I go to the gym. Then spring comes again. Nature always gives me something to do or tend to and when I come back in to work, I’m ready to work again. And many times I even have an order waiting for me on my desk! What a great reward for taking time to be in nature.
7. Take five minutes to doodle while meditating. It doesn’t have to be beautiful or artwork. Just let your mind wander and play with color and textures. Or meditate about one specific topic and doodle while you think. I find it is a refreshing way to get past a distraction and take a little mental break.
8. Drive a different way to work and when you come home as well. You will pay more attention on your driving and less time thinking about the less desirable things associated with your job. When you drive the same way home, look at your scenery through “new eyes.”
9. My experience is that the only way a person can reduce their stress, to the point where they are no longer stressed (on automatic), is for them to be aware, meaning living in the present moment – a quiet mind.  When there is no thinking going on in the mind, there is no stress or suffering – it takes having to think about something for there to be a problem When a person is present and aware, everything is just the way it is …
10. On a group level- office/corporate yoga classes encourage whole team ethos of stress relief and relaxation. Employees can also do simple yoga stretches and breathing exercises at their work station to ease tight muscles, release stress and calm and focus the mind.
11. The breath. It is portable, easy to use, you take it everywhere you go and no one even has to know you are doing anything. Try this breathing for focus technique. http://www.relaxforsuccess.com/202.html
12. Getting outside in the warm sunshine, especially after staring at a computer for hours, and exercise, of course – intense resistance training, aerobic activity, or gentle stretching.
13. Reducing or eliminating interruptions is a great way to reduce work-related stresses during the day. Set aside part of your day to work uninterrupted on projects that are important. Then let your colleagues know when you will be available again and what constitutes an emergency. It is all about setting boundaries.
14. the first thing I have to do under stress is to give myself alone time and to energize by going within myself. For this I also need silence, though soothing music often helps.
15. Every time I feel stressed out, I seek the comforts of my friends. I vent out my problems with them. It makes me feel good afterwards.

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We are giving away a copy of Simple Relaxation – our guided relaxation audio CD – when we reach 100 “likes” on the A.K. A Coach and Company Facebook page!  Click here and “like” us –  and be automatically entered in the drawing!!

Schedule time to look out the window.

Actually, this is a key ingredient for anyone seeking creativity, solutions and new ideas.  Every artist knows that times of reflection are essential to the creative process.  Without this quiet time, this space, there would be no (or only mediocre) creation.

Perhaps you have had the “shower experience”.  You know – been wrestling with a problem for days;  can’t figure it out;  and then ta-da!  That “light bulb” moment — the answer comes when you aren’t thinking about the problem at all. . .like in the shower.  This happens because you created some “mental space”:  what Graham Wallas refers to in the creative problem solving process as “illumination”, is preceded by “incubation”.  (aka -  quiet time and space.)

I have had executives and managers debate me on this point.  It goes something like this:  “But I get my most creative ideas in interaction with others; talking about the problem, arguing about it”.  I understand this; it can be a valuable part of the creative process.  However I maintain that it is a different phase of the process; that Creative Energy exists in silence, stillness, reflection and space.  While you can stimulate and express creativity by being active, you can only access or tap Creative Energy by “non-activity”.  (See The Creative Gap)

And now, science agrees with me.

In a recent article by Newsweek’s science editor Sharon Begley, called I Can’t Think, the sub headline reads “The Twitterization of our culture has revolutionized our lives, but with an unintended consequence – our overloaded brains freeze when we have to make decisions”. She goes on to write:

“One of the greatest surprises in decision science is the discovery that some of our best decisions are made through unconscious processes.”  “Creative decisions are more likely to bubble up from a brain that applies unconscious thought to a problem, rather than going at it in a full-frontal analytical assault.”

It is in the spaces, the silence, the stillness, that you are entering the Creative Gap and connecting with your Creative Energy.  Therefore it is essential that we learn how to be silent, still, reflective, create space.  This skill is not only how we get in the Creative Gap, it is how we learn to allow Creative Energy to flow.

This can be a very tall order in our 24-7 world.   For those of us who are “do-ers”; who believe our value is determined by how much we get done in a day; who have a strong work ethic; “left brainers” who have very active minds (thinking all the time) – or for Type-A personalities — it may seem impossible.

The good news is that I have found even a short practice of entering silence can help us tap into that Creative Energy.  Here is a brief “non –activity” that may help.

1. Do your best to focus your full attention on the natural rhythm of your breathing
2. Inhale deeply through your nostrils, mentally speaking the word “in”
3. Hold your breath for 4 seconds and exhale through your mouth, mentally speaking the word “out”
4. Notice the length of time until you are ready to inhale again naturally
5. Repeat the process 4 times

Or, you could just stare out the window. . .

_________________________________________________

Creative Portal Guide

Looking for an easy way to tap your creativity?

This fun guide is designed to facilitate the deep engagement of Creative Energy.  Playful and thought provoking with lots of hands-on activities (and “non-activities!), you can use it on your own, in a team or a group.

Accelerate your intentional success!

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Let’s begin by clarifying just what we are talking about.  What is stress anyway? There is stress in our lives that is actually “good stress”.  (What a concept, eh?)  However, the stress with which we are most familiar – the stress that causes problems – is what we know as “bad stress”. Dr. Michael McVay, cardiologist, has defined this stress as:  “The perception of a threat to my psychological or physical well being – and that I am unable to cope with the threat”.

There are two key concepts here:

1)  In order for you to be “stressed out”, you must perceive whatever is happening as stressful.  In other words, while there may be similarities in the stress response – your experience of stress is unique.

2) From Dr. McVay’s definition:  “. . .and that I am unable to cope with the threat”.  This is another key factor in whether or not the stress you perceive becomes “bad stress” – can you manage the stressor?  If you have good coping skills, then the impact of the event is likely be less stressful for you.

However, when the experience of “bad stress” becomes chronic, we have a whole new situation.  Dr. Pamela Peeke, in her excellent book Fight Fat After Forty, describes this as “toxic stress” — “Chronic, unrelenting perceived threat, which can have a dangerous, at times life threatening effect on the body; it never allows the body to shut down the stress response;  literally the body is poisoned, making you more vulnerable to colds, fatigue, memory impairment. . .” And – relevant to our discussion – weight gain.

So how do we get from “bad stress” to “fat”?  The body’s response to stress is complex.  In a nutshell:  when you feel “bad stress”, it triggers an ancient, autonomic response within you, referred to as “fight or flight”.   This puts into motion a rather amazing series of physiological changes, preparing you to either defend yourself or get the heck out of the way of danger – and this is all very useful when it comes to survival!  It is also designed to be a temporary physical state.  After the danger passes, the body is supposed to return to “homeostasis”  However, in cases of chronic, bad stress, the body never has a chance to return to balance and it is therefore continually bathed in the “fight or flight” hormones, which is when stress becomes toxic. It is this toxic state that leads to weight gain, as well as difficulty in losing weight.

Of course what you really want to know is what to do about it!  The bottom line is you must do something to begin to break this chronic stress cycle and allow your body to start its return to homeostasis.  You must do something different.  A few simple suggestions to get you going:

Breathe

I know.  This something you do all the time.  And that’s what makes it so easy!  Intentional breathing is powerful.  Whenever you feel stressed, take several deep inhales and exhales.  It does all kinds of great things for you physiologically, mentally and emotionally.  It also helps open the mind to new possibilities — that new choice.

Relax

Right.  That is SO easy to do when you are feeling stressed out!!!  Therefore, it can be useful to get yourself some help.  Check out a yoga class or get yourself a guided relaxation audio program.

Focus on something you like

When stress becomes habitual, we are more and more locked into what is going wrong in our lives.  Which, of course, causes more stress.  It can be very helpful to practice focusing on someone or something (for example a pet or favorite vacation spot) that you really enjoy, even if it is only for a few minutes a day at first.

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Relax. . .

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This special CD helps you relax, break the toxic stress cycle and refresh your life – the simple and easy way. All you have to do is listen.

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Let’s focus for a moment something I have never heard anyone else talk about – the value of procrastination.  That’s right, VALUE.

One of the reasons the things you want to happen, don’t happen, is because of our old pal procrastination.  The message you usually get about procrastination is that it means you are lazy.

However, in my experience, procrastination is a BIG message from you to you.  It means that something about what you want is not a good fit; out of order; or not serving you just yet.

Here’s an example from my own life.  I used to be the kind of person many love to hate:-)  For most of my young life, I could eat whatever I wanted, whenever I wanted, as much as I wanted — and not gain a nano-gram.  In fact I would often LOOSE weight!!  Then, I turned 40.

Those who have made this transition in life will know what I’m talking about – suddenly, everything changed.  One day as I walked passed a shop window, my reflection stopped me cold.  Who IS that pudgy person???  Wow had I gained weight!

Seems that while my metabolism had obviously changed, my eating habits had not.  I’d also taken on a desk job so I was much less active at this point in my life than previously.

It was clear I needed to start watching my intake – this was not hard.  Where procrastination got me was exercise.  I knew I needed to do it and I did not.  I procrastinated.  For several YEARS.  One fateful New Year’s Eve, as I put “exercise” on my resolutions list for the ump-teenth time, my brain finally kicked in and I asked myself, “Why am I not doing this?”

As I reflected on the question, I became aware of a picture I had in my mind that exercise equals gym work out.  You know, lifting weights and things.  Now I don’t know why I had that image in my head, but I did.  And I realized I just didn’t want to do that kind of exercise.  This is what had been stopping me.

Once I recognized that, I could begin entertaining other images – types of exercise that were much more in harmony with my background and training as a dancer.  I finally landed on Pilates.  This was the click for me.  I started exercising regularly and still do my Pilates mat work out almost every morning to this day – and love it.

I hope that helps you get the idea of what I’m talking about.  What’s important here is that once I got clear on the MESSAGE of my procrastination (“I don’t want to work out in a gym”), it became easy to end procrastination by turning my attention to something I really wanted.

So this is my invitation to you.  Look again at what you want and have been procrastinating about – from the point of view of the MESSAGE procrastination may be giving you.  Here is a brief activity to help you with this:

1)  Write down what you want.

2)  Reflect on your experience of procrastinating on this.  How have you been avoiding it and for how long?  Write that down too.

3)  Now look again at this from the point of view of the MESSAGE procrastination may be giving you.   Write down any thoughts you have about this:

• Is something missing?
• Is it not a good fit for you?
• Is it out of order?  (Does something else need to happen first?)
• Would something different serve your goal more effectively?

A final clue – ask yourself “What would be easy?”  Because if it feels difficult, you are probably not going to do it!  So seek solutions that feel GREAT!!

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Want more help with getting past procrastination?

Audio Now Seminar:  Empowered to Act Now!

8 easy steps to getting what you really want!  Identifying the Value of Procrastination is Step 2 of the 8 step process, designed to help you move toward action.
Instructor:  Annie Kirschenmann

Procrastination can be a habit that causes stress. It also reduces productivity in the workplace and stops us from creating what we really want in life.

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This seminar provides you with an opportunity to explore procrastination; as well as engage new tools for ending it, by taking action in ways that make sense.

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Celebrate!

it’s normal to feel some stress this time of year.  After all, there is a lot going on!  However, research indicates that stress levels often increase during the holidays in very unhealthy ways, potentially causing illness, depression and unfortunately in the extreme, increased cases of suicide.

Not great news.  What happens?  Isn’t this a festive, loving, joyful time of year???

Yes, it is supposed to be a happy time and generally speaking we place high expectations on that.  This can create what is referred to “good stress”:  excitement, anticipation;  fun in preparations;  parties, sharing time with friends and family.   Ho, ho!

On the other hand, there is SOOOO much to do (“how did my shopping list get this long?!!); tons of activity (too many places to go, people to see!);  relatives to entertain (Aunt Mabel running her white gloved finger along your sideboard).  It seems easier at the holidays to be overwhelmed and/or disappointed, crossing the line to what we call “bad stress”.  Oh, oh.

It’s this “bad stress” — and our individual experience of it and response to it — which can lead to problems.  Dr. Michael McVay defines bad stress as:  “the perception of a threat to my psychological or physical well-being;  and I am unable to cope with that threat”.

This definition gives us some insight into what we can do about our “bad holiday stress”.  The key here is to increase our ability to cope;  to take control where we can and be more at choice about how we respond to stress.  Here’s the not-so-good news about stress responses:  30-40% of it is genetically determined and there isn’t much we can do about it.  Oh, oh.

The so-much-better news is that this means 60-70% is a LEARNED response.  Ho, ho!!  This is where we have control;  where each of us can take charge and make a new choice to create less stress during the holidays (or any time for that matter!).  With that in mind, here are a few simple, portable, practical suggestions for making your holidays less stressful and more fun!

Create Space

This can be done in many ways.

1.  My personal favorite:  you can create some space for yourself by taking a DEEP BREATH.  Intentional breathing is the most simple, yet most powerful stress relief tool we teach at Simple Stress Solutions.  Try it right now.  What do you notice?  How does it feel?

2.  If you find yourself in a stressful situation over the holidays, do what ever it takes to GET OUT of it for awhile.  Go for a walk.  If nothing else, excuse yourself to use the facilities:-) !!!!

3.  Actually PLAN some time to RELAX.  Put it on your calendar as an appointment with yourself (yup, right before picking up Cousin Bob at the airport).  Listen to some music you love.  Or meditate.  Or engage a conscious relaxation activity.  This leads us to something you may have forgotten. . .

Be Pro-Active about your Time

. . . your schedule is not in control.   YOU are in charge of your schedule.  So behave like it!  For example, to dissolve the stress of last minute shopping, put it on your calendar.  Make it an ENJOYABLE event.  Here’s how it often goes:  you suddenly realize it is Christmas Eve;  you fly out of the house;  get to the mall;  battle the crowds;  spend hours figuring out what to get;  by some miracle finally get it all in your cart;  unload it at the check out;  realize you forgot your wallet.   Oh, oh.

What about this picture instead?  It’s a Saturday in early December (better yet, a Saturday in November);   you are sitting by a roaring fire with a lovely glass of [insert your favorite wine here], or hot chocolate, and your computer.  You have several hours, because you have blocked this out in your schedule and planned for it well.  You think about the people on your list and how much you appreciate them.  You surf your favorite shopping sites and find wonderful gifts for all.  You push the button to purchase, sit back, relax and wait for your fabulous presents to be delivered (gift wrapped) to your door (or — wild stress reducing idea here — their door).  You are done.   Ho, ho!

Don’t let the important stuff sneak up on you – plan and be pro-active about it.

I wish you the least stressful, most joyful holiday season ever.

Ho, ho!!

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Give the gift of relaxation this holiday season. . .

Simple Relaxation Audio CD

A fully guided, intentional relaxation experience, for deep stress relief.

This special CD helps you relax and refresh your life – the simple and easy way. All you have to do is listen.

Click here and listen to the CD

Great corporate and office gifts for workplace wellness. (Ho, Ho! Remember you too!)