Tackling Procrastination

I just wrote a course and filmed it recently about breaking the cycle of disorganization.  One of the main culprits of disorganization is procrastination.  We all deal with it.  But there are some things we can do to help mitigate it.

Recognizing the pattern of procrastination is the first step toward breaking it.  You know the feeling.  When you’ve had something on your to do list for weeks and it still isn’t getting done.  It weighs heavy on you.

One of the most effective ways to overcome procrastination is to make tasks feel more manageable. Big tasks can feel like an impossible mountain to climb. Breaking them into smaller, more manageable steps reduces the psychological resistance that fuels procrastination. 

Instead of staring at “Finish presentation” on your to-do list, try splitting it into “Outline key points,” “Design slides,” and “Practice delivery.”  Even just opening a new document and writing the title helps get the ball rolling.  Each small win builds momentum, helping you feel more accomplished and less overwhelmed.

Here are 3 easy things to do right now to tackle procrastination:

• Choose something you’ve been procrastinating
  

• If you can’t work on it now, calendar it.  
  

• Break the project into smaller bit size chunks (list steps it will take to complete it).
  

• You’ve got this!
  

Easing into the New Year

Hope you’re off to a smooth start to the New Year.  I’m easing into it slowly this year.  How about you? Anyone else feeling the need to start the year with ease?

I’ve changed over to a new calendar and planner and written a few intentions for the year but other than that I’ve been taking my time with fully embracing 2025.   I’ve decided that it’s ok.  

I’ve also decided that I’d like to do 3 easy things each day that help me feel lighter.

Here are a few easy things you can do right now:

• Clear your workspace  ( Set a timer for 10 minutes and do it, you’ll feel so much better)
  

• Drink a glass of water
  

• Say No to something that you really don’t want to do

  What would you like to leave behind in 2024 and bring more into 2025? 

I’d love to help your friends and loved ones feel more organized in the New Year!  Feel free to reach out to me with any questions you have.

If you would like to feel more organized, I'm here for you. Please don’t hesitate to reach out.  If you’d like to book a call with me to find out more, click here.  I'd love to connect!

Finding More Quiet in My Day

I’ve been craving quiet lately and decided to follow my intuition. I spent two nights this past week at a Monastery a few hours away.  I’ve always been drawn to monks for some reason.  The quiet, the routines and the lovely singing.  My goal was to find more quiet and unplug and I did.  I napped, read and attended their services filled with music.  I loved every minute of my stay and would love to go again next year.

It seems that silence can actually help us both physically and mentally.  Silence may help your health in several ways, including:

• lowering blood pressure

• improving concentration and focus

• calming racing thoughts

• stimulating brain growth

• reducing cortisol

• stimulating creativity

• improving insomnia

• encouraging mindfulness

If you have been wanting to incorporate more quiet in your day here are a few ideas for how you can. 

Ways you can find more quiet in your day:

• Wake up earlier.  Even 15 minutes to take advantage of the quiet house.

• Shut down all devices off an hour or two before bed.  

• Let other family members know your intention to help with accountability.

• Finding quiet out in nature is a bonus

Are you craving some quiet in your day?  

Feeling Gratitude This Season

As we move the clocks back and the days feel so much shorter I'm filled with gratitude.  Gratitude for the changing seasons, the colorful leaves, and gratitude for having my health. I’m one of those people who love the shorter, darker days.  It gives me the green light to hunker down and hibernate.

 It might not always feel like we have things to feel grateful for but the science is there to show us that feeling gratitude actually helps our brain. Gratitude really has the power to change how our brains work, thanks to something called neuroplasticity, which is just a fancy way of saying our brains can adapt based on our experiences. When we practice gratitude, we can:

• Build up positive connections: It helps strengthen the pathways in our brains linked to feelings like happiness and contentment.
  

• Weaken negative connections: Gratitude can also tone down those pathways associated with negative emotions, like guilt, shame, and aggression.
  

• Activate the medial prefrontal cortex: This part of the brain is all about learning, making decisions, and dealing with negative feelings.
  

• Lower cortisol levels: Practicing gratitude can help reduce cortisol, which is the stress hormone that kicks in when we're anxious or scared.
  

• Boost our happiness hormones: It even triggers the release of feel-good chemicals like dopamine and serotonin, making us happier overall.
  

So, embracing gratitude really does wonders for our minds!

A few easy ways to incorporate gratitude into your life are noticing what you are grateful for each day.  Maybe as you wake up you start your day with gratitude.  Some people write in a gratitude journal.  At Sunday dinner, we like to go around the table and share what we are grateful for.

What are you grateful for?  Do you have any gratitude practices you’d love to share?

Having to Pivot on the Fly

I read this article last week that really struck me about how when faced with a challenge there are two kinds of people: those who throw up their hands and say, “I can’t cope!” or those who say “Bring it on!”.  Of course we’re probably all somewhere in between but I was tested a few weeks back when I found out my son would be graduating from high school a whole year early.

Instead of feeling excited at the cool accomplishment my first reaction was to feel overwhelmed at the idea that he would lose a whole year and have to basically fastrack high school.  I felt like we had to pivot quickly .  Something I feel I’m pretty good at but this felt different because of how much emotion was embedded in it.

It turns out in the article published in the journal BMJ Mental Health, the research found that being better able to cope with difficult life circumstances was linked to a lower risk of death from all causes in older adults. The findings were derived by analyzing data from the Health and Retirement Study, a long-term survey of Americans ages 50 and over.

Resilience scores were determined through a self-assessment of qualities like perseverance, calmness, a sense of purpose, self-reliance, and the recognition that certain experiences must be faced alone. Those who scored higher on the scale had a lower risk of all-cause mortality by as much as 38% compared to those who scored the lowest. Try these tips to boost your coping skills.

One of the things I realized I first needed to do was to separate the facts from the emotion after spinning my wheels for a few days and perseverating on the problem and not getting anywhere.  Here are the steps I took to feel better, more grounded and in the moment.  

Whenever I’m feeling overwhelmed the 3 steps that help me gain some clarity are:

• Take a deep breath (or 10 :)

• Make a list (getting your ideas down on paper really helps)

• Prioritize that list.  What needs to be done first.  Then next.

  When is the last time you said Bring it On?

Discover Your Ikigai: Find Your Reason For Being

I read a book a few years ago called Ikigai: The Japanese Secret to a Long and Happy Life by Hector Garcia and Francesc Miralles.  I was hooked from the first page.  The book talks about how the people of Okinawa, Japan have the most centenarians in the world and one of the reasons is because of their “Ikigai”.

Ikigai, a Japanese concept meaning "reason for being," is the intersection of passion, mission, vocation, and profession. It's where what you love, what you're good at, what the world needs, and what you can be paid for come together in perfect harmony, creating a sense of joy and purpose in life.  It’s really your reason for getting up in the morning.

There are specific questions you ask yourself to uncover yours.  Answering these questions can lead you to your ikigai—a clear starting point for organizing your time, space, and priorities around what truly matters to you.

As a coach, I've seen firsthand how discovering one's ikigai can transform how we approach both life and work. It forms the foundation for aligning your activities with your deepest values and passions, ensuring that each day begins with clarity and purpose.

Ready to explore your ikigai and start living with intention? Click here to access your free  guide that will walk you through the process step-by-step.

Here’s to finding your ikigai and making space for what brings you joy and fulfillment!