New Beginnings

Spring is a beautiful time of the year.  Signs of new life and new beginnings are all around us – leaves are budding on trees, flowers are bursting through the ground, birds are lining their nests and laying eggs.  In North Carolina, the azaleas are in bloom, and neighbors are mowing their lawn.  Dead wood and leaves are being pruned from plants to make way for new blooms and new life.

Soon, I will be purchasing vegetable plants and annuals from a local nursery to brighten my yard.  I pull weeds, fertilize and mulch as necessary.  All of this is done in anticipation of how colorful my flower beds will look in the summer and fall.  I also enjoy fresh tomatoes, cucumbers, peppers, and sweet potatoes from my garden.  This time of renewal brings hope for new beginnings.

Let’s take inspiration from this season and use it as an opportunity to begin anew ourselves.  Whether it’s starting a new project, setting new goals, or letting go of old habits, let’s embrace the spirit of spring and make the most of this time of new beginnings.

Consider all aspects of your life – personal relationships, professional, spiritual, health and financial.  What obligations or habits are not serving you?  Perhaps it is time to weed and prune aspects that are no longer serving you.  If we do not change, we cannot grow.   When we grow, we can find happiness and contentment in all areas of our lives.

Use this season as a reminder to start fresh, set new goals and work towards becoming the best versions of ourselves.

#spring #newbeginnings #freshstart #inspirationS

Stuck

 

Have you ever felt stuck?  Not physically stuck, like your foot, or your vehicle are stuck in the mud, but mentally stuck.  You know that you have things to do however no matter what you do, you cannot bring yourself to do them.  There are deadlines to be made and connections to be made yet you just cannot bring yourself to do those tasks.

I experienced this recently.  I have a weekly schedule with deadlines, appointments, and goals to meet.  Yet, every time that I set my mind to tackle one of these items, I was stuck, unmotivated.  I did not make progress in any of the important tasks.  I would find myself scrolling social media, washing dishes in the middle of the day and other random tasks that were not moving me or my business closer to success.

As the weekend came, I totally stepped away from my desk and schedule leaving it all for a few days.  I weeded my flower beds, helped my parents, took a long bike ride with my husband, among other things.  As I was doing these “non-work” tasks and projects, I found myself brainstorming and clarifying the work projects that were holding me back.  On Sunday evening as I prepared my weekly schedule, I felt focused and ready to hit the ground running on Monday.

During my time away from work, I considered what to do when stuck mentally.  Here are strategies which I have used successfully:

·      Health check.  Consider your overall health - your vitals, eating habits, sleep habits, mental state.  Does anything seem off?  Is this greater than a mild roadblock or should you check in with a health provider?  Take note of any warning signs and act appropriately.

·         Brain Dump. Grab a sheet of paper, a journal and a writing utensil.  Set a timer for 2 minutes then write down whatever is on your mind.  If you want, start with a salutation, “Dear Self”, “Dear God”, “Good morning!” – this is for your information only, you set the rules.  You can make a list of blessings, tasks, random thoughts.  It is an opportunity to clear you mind and start fresh.  Doing a Brain Dump before going to bed can be helpful for a better night's sleep.

·         Take a Movement Break.  At times, we become stuck at our desks for hours without realizing how long we have been there.  Drop whatever you are doing and get moving!  I will take a walk outside to clear my mind and enjoy nature.  Another favorite is to do a quick workout; FitOn is a free fitness app with a variety of workout options including mediation, cardiovascular, yoga, strength and more.  This helps get the blood flowing and wakes the body up.

·         Set a timer.  Pick one of your tasks that you have been avoiding, set a timer for 30 minutes, and only focus on that project.  Challenge yourself to turn-off notifications from email or apps during the timeframe.  You will be impressed with how much you can accomplish in that 30 minutes when other distractions are eliminated.

·         Accountability.  Select a way to be held accountable for working on a project.  Perhaps, you tell a friend or colleague about your goal.  Ask them to check in with you and encourage you to complete that goal.  Hold yourself accountable by sharing the goal on Social Media.  Friends and followers can follow your progress, cheer you along the way then celebrate when the task is complete.

When you become stuck, show yourself grace.  We cannot be pushing hard all the time.  Acknowledge the roadblock and determine the best way to navigate through.   Consider how a self-leadership coach can help work through the obstacles and be an accountability partner for your journey.

Most importantly, do not give up.  Be resilient and push through the roadblocks.  You will be proud of yourself when you reach the other side.

Flexibility

 

My family and I had the blessing of going on an Antarctic Expedition in late February.  As one would say, “A Trip of a Lifetime” to be able to  set foot on the “7^th Continent”.  We boarded Atlas Ocean Voyages World Traveller on February 27, 2023, for 9 days to explore the Shetland Islands and other parts of Antarctica.   On this type of cruise, there are no ports where the ship could dock.  For 5 days, it was “Captain’s Choice” as to where to we would go.  This was due to the uncertainty of weather and water conditions in Antarctica.  The first days on ship were spent with briefing from the Expedition Staff to explain the processes of going ashore, zodiac cruising, safety measures and information about the marine life in the area.

The first mind-set or “Spirit of the Voyage” was 1. Flexibility, 2. Flexibility and 3. Flexibility.  This gained a few laughs from the passengers though we would have to remember it throughout the cruise.  At times, the flexibility was joyous – we arrived early to Antarctica and were able to go ashore an extra time.  Another time, it was a bit disappointing – the weather changed quickly and became unsafe which cut short our Zodiac Cruise. 

One time, the disappointment found unexpected experiences: we could not go ashore due to the landing zone being blocked with ice.  Our landing would be replaced by a cruise around the Iceberg Graveyard.  There were beautiful icebergs of all shapes and colors.  The unexpected bonus was a leopard seal who followed our Zodiac for some time, playing in the bubbles and circling the boat.  We were open to these wonderful experiences because we had the flexibility to adapt to the changes and adjust our expectations.

Flexibility requires change which can be difficult.  There are ways to process change then being flexible becomes easier. 

1.       Change your expectations.  When we go into a situation with a certain picture of how things should be, it is disappointing when the results are not as we expected.  Become aware of why you are not being flexible then adapt to the situation at hand.

2.       Take a moment to process the change before responding.  This could mean asking questions about the change or asking for time to process the change.  When there is an understanding of the change, it is easier to be flexible. 

3.       Change your perspective.  Look at the situation from a different point of view.  Stephen Covey calls this the “Paradigm Shift.”  Change the way that you perceive something by looking at it from a different viewpoint.  Changing your perspective can be very powerful for better understanding.

Next time that you are struggling with an unexpected change, consider how you can be flexible.  How you adapt can effect your attitude and behavior.  This in turn effects our relationships with others.  Choose to be flexible and you will find a more rewarding, adventurous life!

Life Begins at the End of Your Comfort Zone

 

When was the last time that you tried something new?  The last time that you stepped out of your comfort zone, acknowledged your fear, and did something that you had never done before?  The last time that I stepped out of my comfort zone, I leaped out of my comfort zone, was March 3.  I jumped into the Artic Waters for a Polar Plunge.  My family and I were on an Antarctic Expedition.  Besides walking among penguins, seal and Artic birds, we had the choice to jump into 32.5F waters.  We all said “Yes!”  and took the plunge.

It happened so quickly that we wished for a second opportunity to adjust from the first plunge however it was a one and done opportunity.  (Seriously, look at the expression on my face – I want a do-over.)

Not only was this stepping out of my comfort zone, it was even more miraculous because I only learned to swim 10 years ago.  I took swim lessons as a child however I did not conquer the skill.  Because of my inability to swim, I missed out on swimming with friends and family snorkeling trips.  For my 25^th Wedding Anniversary, I surprised my husband by taking swim lessons.  Stepping out of my comfort zone to learn to swim at the age of 45, I have been able to snorkel all over the world and compete in triathlons. 

When we try something new, our brain undergoes changes to adapt to the new experience.  The changes can happen in different areas of the brain, depending on the type of activity or task.

1.      Neuroplasticity: This is the brain’s ability to change and adapt.  When we try something new, the brain creates new neural connections and strengthens existing ones to accommodate new information.

2.      Increased dopamine release: Dopamine is a neurotransmitter that is associated with pleasure, reward, and motivation.  When our brain releases dopamine during new experiences, it can motivate us to continue exploring and trying new things.

3.      Increased brain activity: Trying something new can increase activity in several regions of the brain, including the prefrontal cortex, which is involved in decision-making, planning and attention, and the hippocampus, which is involved in memory and learning.

4.      Improved cognitive function: Trying something new can also improve cognitive function by challenging the brain to learn new skills and information.  This can lead to increased mental agility, creativity, and problem-solving abilities.

Stepping out of your comfort zone and trying something new is the gift that keeps on giving.  It can be a positive and rewarding experience for the brain, promoting growth, learning and development.

What is standing between you and trying something new?  New experiences can lead to personal growth.  Don’t delay; take the plunge today!

She Believed She Could, So She Did

 

I love to run races!  I have run 1-milers, 5K, 10K, Half-Marathon, Duathlons (bike and run), Spring Triathlons (swim, bike, run) and a Spartan (Obstacle) Race.  I have competed by myself when I did not know any of the other participants, and I have competed with family and friends.  There is joy and camaraderie among the participants at these races.  I have had tears in my eyes when hearing the National Anthem, when fireworks are shot off at the beginning of the Columbus Marathon, high fiving the hands of patients from Nationwide Children's Hospital or their family members.  When I am doubting my ability to finish a race, the spirit and enthusiasm of participants and spectators provides renewed energy so I can continue to press on to the finish.

There is much to be learned from these races that can be applied to our lives.

-          We all move at different paces.  The pace in which we move is right for us at that time.  When I have been training consistently, my pace has been faster.  When I was younger, I was faster.  I will be slower with a headwind, faster with a tailwind.  Life is the same.  At times, we are moving briskly, everything is going for us.  Then BAM something gets in our way to slow us down.  It is important to keep moving, no matter the pace.  When we continue to take steps towards our goals, we are still moving in the right direction.

-          We are all running a different race.  Perhaps you question that – in a 5K race, isn’t everyone running the same race?  Not exactly.  I have asked those around me in races their reason for running: one person’s goal was to complete the race no matter the time, another runner wanted to set a personal record (PR), another runner was running in memory of a friend. Everyone’s reasons for running that day were different.  Same with life, my goals are not your goals, nor are your goals my goals. 

-          We are in this together – The year that my daughters and I decided to run the Columbus Half-Marathon for the first time, I found a training schedule and kept to it.  My daughters’ training was not as consistent.  On race day, my younger daughter and I were having an easy time of the race.  My older daughter was struggling and told us not to wait for her.  We chose to stick together, no matter the pace.  When you are struggling in life, look around, there are others who will encourage you and stay by your side for as long as needed.

-          Mental game – Your mind will give up long before your body.  At a recent race, I was feeling sluggish and ready to walk rather than run.  When I want to stop, I catch myself and use different mental tricks to keep going.  I convinced myself to run until the next streetlight.  When I got there, I told myself to go a bit further.  Eventually, I worked through the hesitation and completed the race.  We have to talk ourselves through many aspects of our lives – courage to start something new, to persist when times get tough, do things that are not fun but necessary.  What we say to ourselves can make or break us.  Keep it positive and encouraging. 

-          Consistency in Preparation – The best are not always the ones that succeed, success comes from consistency - consistent with their training, positive thoughts.  When the weather is bad, they adapt their training by running on a treadmill or wearing raingear during a run.   Along with the running, they prepare their body with strength training, stretching, and good diet.  They have a vision and consistently take steps towards reaching that goal.  Whatever the goal may be, do the challenging work daily.  The consistency compounds in success.

What race are you running?  Which areas do you need to strengthen?  Self-leadership is the key.  A Self-Leadership Coach can help you master self-care, stop sabotaging new habits, and develop self-leadership skills to help you succeed in the race of life.