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Life Coaching Personal Coaching

Easy Tips for Practicing Mindfulness

If you feel as though your hectic schedule is keeping you from fully enjoying your life, it may be time to slow down. You may not be able to remove tasks from your to-do list permanently, but you can take time during the day to focus on the present. Here are a few mindfulness activities that will improve your productivity and boost your mental clarity.

mindfulness

Listen to Your Favorite Music

When you take time to listen to one of your favorite songs, you are practicing mindfulness. As you belt out the lyrics, think about how the song makes you feel. You can also reflect on how the music brings back memories, and you can use the memories and positive emotions to help you get through your busy day.

Smile

Studies show that the simple act of smiling can improve your mood while also making you appear more approachable to others. As you walk down a busy sidewalk or pass diners at your favorite restaurant, smile at five strangers. You will receive an emotional boost, and you may improve their day by giving them something to smile about.

 

Enjoy Some Peace and Quiet

Technology is very helpful, but it can make it difficult to enjoy a few quiet moments to yourself. Take some time to turn off your radio, television, phone and computer so that you can bask in a few minutes of silence. Even five minutes of peace can rejuvenate you and help you refocus before you get back to work.

Look for the Small Things

It is often the little things in life that can bring us the most pleasure, but you have to open your eyes in order to find them. As you go throughout your day, look for at least four small things that bring you joy, such as the warm sunshine, a playful puppy, children’s laughter or a co-worker’s colorful wardrobe.

Focus on Breathing

If you are feeling stressed or under pressure, it may help to be mindful of your breathing. Pay attention to how you are breathing, and then count to four as you breathe in. Hold your breath for four counts, and then release it for another four counts. Your anxiety will diminish, and you will be more prepared to face any emotional or mental challenges that come your way.

You don’t have to sign up for a long yoga class or learn how to meditate in order to practice mindfulness. These easy exercises can be performed in only a few minutes each day so that you are refreshed and stimulated for your next task.

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Life Coaching Personal Coaching

Conquer Your Bad Mood

A bad mood can be just as contagious as laughter, and it can weigh you down and ruin your day. It can also be hard to recover from a bad mood, and you may find that your negative thoughts are lingering much longer than normal. If you are having trouble getting out of the doldrums, try these simple tricks.

conquering a bad mood

Make a Happy and Factual Statement

If you start your day off on the right foot, it is going to be much harder for your bad mood to bring you down. That is why you should begin the day by motivating yourself with a happy statement that is based on something true. For example, you may want to tell yourself that you are an excellent employee because you brought in extra money for the company last month, or you can tell yourself that you are beautiful because you take care of your skin. It doesn’t have to be an earth-shattering revelation, but you do need to tell yourself something positive that will help you face the day with a smile.

Compliment Others

It feels good to be complimented, and a single compliment can go a long way in boosting your mood. However, it is also important that you compliment others as you go about your day. When you boost their self-esteem, yours will get a similar boost. It’s a beautiful cycle that benefits multiple people, which is why you should compliment at least three people a day. After a few weeks of this, you will notice that you feel more confident and self-assured.

Reflect on a Happy Moment

You can quickly bring yourself out of a bad mood by remembering a time in the past when you were happy and filled with joy. Try to find something that will trigger those happy memories, such as a scent, a particular food or a photograph. As you focus on that item, your brain will start to respond with pleasant thoughts and reactions, which will improve your mood.

Bad moods are dangerous, and yours may last for several days if you don’t take steps to change it. These simple tips will give you the tools you need to conquer those negative feelings so that you can start enjoying life again.

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Personal Coaching Success Coaching

Make Your New Habit a Permanent One

Old habits are hard to break, but new ones are even more difficult to keep. When you really want to make a change for the better, you have to be patient and give yourself some time, but you also have to make sure that you have the right approach. Here are some easy ways that you can make your next new habit last a lifetime.

creating habits

Get Specific About Your Plans

It isn’t enough to simply say that you will start doing something. You have to be very specific about when and how you will do it. Rather than promising that you will exercise in the mornings, tell yourself that you will exercise after wash your face and before you drink your coffee. Instead of saying that you will check your email less at work, set a specific time of day when you will read and respond to messages. By being more specific about your plans, you can smoothly integrate your new habit into your routine so that you will be more likely to keep it.

Break It Down

If you set a lofty goal, it will take more work, motivation and encouragement to reach it. That leaves a lot of room for failure and discouragement. Rather than setting one large goal, make your ambitions a bit smaller. This allows you to focus on making improvements a step at a time, and you can gradually build on your success until you have reached your larger goal. It will take some time, but you won’t experience the frustration or disappointment that often comes with failure.

Offer Rewards

Just as your boss might offer an incentive for employees who go the extra mile, you should be willing to reward yourself when you do well. Your positive affirmations will help you stay motivated and encouraged so that your new habit becomes a regular part of your routine. Tell yourself that you are proud of your accomplishments, and you may find that your sense of pride helps you make even more progress.

Change can be daunting, but it doesn’t have to be impossible. When you follow these simple tips, you can turn something that initially seems overwhelming into a lifelong habit.

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Personal Coaching Success Coaching

Boost Your Emotional Intelligence

There are many factors that determine your performance in the workplace, including your work ethic, your ability to cooperate with others and your leadership skills. Your emotional intelligence also plays a large role in how effective you are in your career because it determines how well you develop and maintain your working relationships. Here are some ways that you can strengthen your emotional intelligence so that you are an even better employee or boss.

emotional intellegence

Minimize Negativity

One of the best ways to boost your emotional intelligence is to mimimize your negative emotions. This may require you to change the way you think about work and the struggles that you face. For example, you may be tempted to feel as though your boss is avoiding you if he doesn’t reply to your proposal immediately, but the truth may be that he is busy and hasn’t gotten to read it through carefully. If someone at work does something that you don’t like, their actions don’t necessarily reflect their opinion of you or your job performance. You can also minimize negativity by removing your fear of rejection. If you want a particular job, you should apply for several similar positions so that you have multiple alternatives available to you if you aren’t hired for your dream job.

Stay Calm

If you find yourself feeling stressed and frazzled at work, you won’t be as effective. Before you respond to a situation with anxiety or stress, take a deep breath and relax. Go for a quick walk around the building to clear your head before you tackle a problem. You will feel refreshed and energized, which will help you become a better problem solver and a more efficient employee.

Communicate Openly

In order to boost your emotional intelligence, you have to be able to comfortably communicate your emotions. This will require you to carefully phrase your thoughts before you speak to your co-workers. If you need to express your disappointment or frustration over an issue at work, avoid using confrontational language. Rather than accusing or judging your co-workers, talk to them about how you feel as a result of their actions. This will help you set boundaries without causing strife in the workplace.

Your emotional intelligence will help you set yourself apart from other employees. These tips will allow you to take the next step in becoming more than just an employee so that you can start being a leader in your workplace.

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Grief Coach Life Coaching Personal Coaching

Make a Habit of Thinking Positively

There are some people who seem to always see the positive aspects of life. They are the ones who first notice the shapes in the clouds, the birds singing and the wildflowers on the side of the road. They are also the ones who can make something good come out of a bad situation. While it may seem false and insincere at first, you can train yourself to start being more positive. Your change in attitude will allow you to make each day more enjoyable so that your life is more fulfilling. Here are some tips that will help you to make a habit out of being positive.

being positive

Smile More

There are certain tricks you can use to make your body feel as though it is happy and positive even when you are feeling sad, angry or frustrated. Smiling is one of these tricks because it can immediately prompt your body to relax and feel happier. You can keep your smile to yourself as you are driving or working, but you may find it to be even more beneficial if you smile at others. Their return smiles will boost your mood and your confidence.

Be Patient

Your thought patterns will not change overnight, and you need to be patient as you slowly abandon your typical negative thoughts. If you notice that you are judging others or criticizing yourself, stop and replace the negativity with two positive thoughts. You will notice that your negative thoughts are gradually appearing less often.

Surround Yourself With Positive People

If you are always spending time with people who are grumpy, you will start to take on their negative perspectives on life. While you don’t need to cut ties with these people completely, you should limit your time with them. Focus on surrounding yourself with people who are positive thinkers. Their sunny disposition will be contagious, and you will be uplifted with each conversation.

Help Others

If you spend too much time focusing on yourself and your needs, you will forget that there are others who are suffering. This can cause you to magnify the negative aspects of your life, which can lead to negative thought patterns. Rather than concentrating on yourself, spend some time helping others. Whether you volunteer at a shelter or visit a sick friend, you will notice that your spirits are lifted as you show kindness to someone else. Your positive thoughts will get even more of a boost if you try to show kindness to others at least once a day.

It is very easy to feel swamped by all of the problems that you face each day, but you shouldn’t let those rule your life. By making a habit of thinking positively, you can handle those problems while keeping a genuine smile on your face.

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Life Coaching Personal Coaching

Tips to Make Your Dreams Come True

Goals are important, and they are the first step in self-development. However, in order to successfully make improvements in your life, you have to take action. It is not enough to simply say that you want something. You must make an effort to get it. Here are some steps that will help you in your quest to improve yourself.

Be Positive

If you are constantly thinking disparaging thoughts about yourself, then you have already sabotaged your chance for success. Negative thoughts can damage your self-esteem, and they prevent you from seeing the positive changes that you have made. Instead of dwelling on the things you have done wrong, admit that you make mistakes and move on.

making-dreams-come-true
Stop Making Comparisons

You are completely original, and you should not compare yourself to others. There will be some things that you will do better than your friends, family and co-workers, and there will be some things that you struggle with. When you compare yourself with the people around you, you may end up feeling frustrated rather than encouraged. Focus on your goals and your achievements, and judge your success by looking at how much progress you have made.

Be Honest with Yourself

Your self-development will be hindered if you are lying to yourself. For example, you may view your dream job as being unattainable, but you may not be acknowledging the true reason why. Are you afraid? Does it seem like too much work? Are you concerned about how many changes you would face in order to make your dream a reality? Before you can improve yourself, you have to be honest. Once you admit your true feelings, you may be able to find a solution that will help you overcome those barriers.

Know When to Stop

There will be times when you set a goal that you simply won’t be able to reach, and you will do more harm than good if you continue on the same path. Rather than repeatedly facing failure, you may need to reconsider your goal. This doesn’t always mean that you have to abandon your dream completely. You may simply need to reassess your goal and try a different path to help you reach it. You may also need to set smaller goals that will help you be more successful in the long run.

While it can be fun and rewarding to challenge yourself to make improvements, it can also be very difficult. These tips will help you make the most out of your self-development so that you can make your dreams come true.

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Life Coaching Personal Coaching

Make New Friends

Despite all of the technology that allows us to stay connected, many adults have found it difficult to make friends. If you are wondering how to find someone to be your confidante and pal, you may have to step out of your comfort zone.

make new friends

Get Out and About

If you tend to stay at home or only visit the same places time after time, you won’t be able to meet new people. To meet potential new friends, you need to go out and mingle. Visit a different coffee shop or spend some time at the local library. You will meet a lot of new people, and one of those might just be someone you enjoy spending time with.

Learn a Hobby

Hobbies are a great way to meet new friends, especially if you are learning a new skill together. When you are together in a class and are challenging yourselves to try something different, you will bond over your frustrations and successes. You will also be surrounded by people who enjoy the same activities that you enjoy, which will automatically give you something to talk about.

Travel

If you want to get to know someone well, travel together. Travel groups are an excellent way to meet potential friends. You will bond over your trip as you see unusual sites and have grand adventures, and your friendship will be built on the memories that you are creating together.

Be Open and Friendly

It isn’t necessary to go out and try something new in order to meet different people. Spend some time looking at those who already surround you because you may be overlooking someone who could turn out to be your next best friend. If you have been quiet or shy as you walk around the neighborhood, try waving or smiling at your neighbors. You may be surprised with how much you have in common with those who live near you.

Revive an Old Friendship

If you and your friend once had a powerful bond but have since drifted apart, it may be time to become reacquainted. Whether you meet up for coffee or talk over the phone, you should make an effort to get to know one another again. You may bond again over old memories, and you may find that you have developed similar interests over the years.

People are meant to have strong relationships with one another, and friendships can make your life healthier and more enjoyable. These tips can help you build new friendships or reestablish old ones.

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Life Coaching Personal Coaching

Find Your True Calling

If you are less than satisfied with the path that your life is currently taking, then you may not be following your true calling. While finding your purpose doesn’t guarantee perfect happiness or a trouble-free life, it can make your days more fulfilling and enjoyable. Here are some ways that you can determine what you are meant to do during this season of your life.

personal growth

Embrace Your Fears

Change is difficult enough as it is, but it is even harder when you are thinking about changing the direction that your life has

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taken. Rather than running away from your fears and concerns, you need to face them and challenge yourself. You may feel uncomfortable and insecure as you plan your new role and career path, but these changes will ultimately lead to a more satisfying life.

Take It Slowly

You don’t have to tackle everything at once in order to follow your calling. It all begins with a single step rather than a giant leap. If you have decided to change your career, you can start by doing one thing that will help you reach your goals, such as taking a class or reading a book about the career that you want to pursue. By slowly working toward your goal, you can still find your purpose while gradually letting go of the ties that bind you to your former path.

Keep Your Vision

When you find your calling, you will have a vision of what your life will look like once you pursue it. You will need to hold on to that vision so that you don’t become discouraged when you encounter a difficult step during your transition. It is all too easy to succumb to the negative voices inside your head that will convince you that your goals are unachievable or ridiculous, but you should respect yourself enough to have faith that you will be able to accomplish your dreams and follow your calling. You can also return to your vision time and time again when you need inspiration or encouragement.

You are here for a purpose, and your life will be much more rewarding if you find your true purpose. As you uncover your new path and destination, you will experience a sense of fulfillment that has been missing, and you will start facing each new day with joy and anticipation.

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ADHD Coaching General Personal Coaching

How to Get More Done in Less Time

Productivity is important at home and at work, but it is often easier said than done. If you are looking for some easy ways to get more out of your time, try these simple tips.

time management

Make a Template

If your job or task involves some repetition, then make a template for it. By creating a basic system that you can turn to time and time again, you will find that you can accomplish your job quickly and efficiently. Your template will also help you identify areas that need improvement, and it will make it easy to make adjustments if you have a new business partner or employee. Templates are an essential tool in helping businesses run smoothly, but they can also be used at home. You can create a basic shopping list of all of your weekly grocery essentials, or you can create a chore chart that will help family members identify ways that they can help around the house.

Prioritize

You may be tempted to tackle smaller tasks to get them out of the way, but these can quickly add up and take your attention away from your more important projects. As you are planning your day, prioritize your to-do list by placing the things you must complete or make progress on at the very top. You can then focus on finishing these before you move on to the smaller items that could distract you from your overall goals.

Organize Your Records

If you have to spend time searching for the right invoice, receipt or file, then you are not working efficiently. It is important to have an organized system for your records so that you can find exactly what you need in a matter of seconds. It is also essential that you write

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down your ideas and keep them in a place where you can access them quickly and easily. While you may think that your moment of brilliance will remain with you until you get a chance to spend more time on it, your thoughts and plans may get fuzzy if you wait too long to write them down. Your record of ideas will also give you a creative boost when you need it most.

It takes time and practice, but you can begin to work more efficiently. These tips will help you conquer tasks at work and at home with a high level productivity that will leave you feeling very satisfied at the end of the day.

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Personal Coaching Success Coaching

Easy Ways to Quickly Boost Brainpower

If you have found that you are having trouble making decisions or thinking clearly, there are some things that you can do to boost your brainpower. Research shows that your brain will function better if you make some small changes that will increase circulation and give your brain the oxygen it needs so that you stay focused. Here are some

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easy ways to maximize brainpower so that you can make better decisions, improve your memory and solve the problems that you come across daily.

tips to good decision makingTake a Walk

Walking is great for your physical health, but it is also beneficial for your mental health. When you take a stroll around the block or spend some time on the treadmill, more oxygen travels to your brain. In turn, your brain is better equipped for recalling information and solving problems. There are also studies that indicate the positive effect that walking has on creative responses. The next time you have a dilemma or need to come up with an award-winning proposal at work, take a walk. You might find that you have discovered the secret tool that helps you think more clearly.

Drink Caffeine

For some people, caffeine boosts brainpower because of its ability to improve the brain’s neuroconductivity. If you have a cup of

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coffee as you try to plan out your day or as you prepare for your next business meeting, you may be able to focus better as you sort out the details. However, if caffeine makes you jittery, then this will not be the best way for you to boost cognitive function.

Take a Shower

A brisk, refreshing shower can boost oxygenation, but it can also relax you. When you are relaxed and calm, you are better able to think clearly and focus on your thoughts. Your body also releases dopamine as you relax, which is a chemical that is essential for creativity. This could be especially beneficial if you are trying to find a new approach to a persistent problem at work or at home.

While there are several things that you can do to boost brainpower, many of them require some training before you notice the effects. However, these simple exercises will allow you to improve your cognitive function so that you can think clearly and focus better in a very short amount of time.