Are You Excited About Tomorrow?


In today’s episode of the Inspiration2grow podcast I have a very important question to ask you – Are you excited about tomorrow? 

Here’s something you might not know about me… I taught and tutored children for many years and one way I often used to help them remember things was through alliteration.  We would have so much fun thinking up funny, often hilarious 2 – 3 words phrases using alliteration to create memorable facts, tips or things they needed to remember in a pinch.  It seemed to work well and I am still using it today to remind myself of the themes of each day of the week for this podcast:
Mindset Monday, Tangible Tips on Tuesday, Thriving on Thursday, Fitness Friday, – you get the picture, right?  Wednesday is still a bit of a wildcard day.

So, here we are on Thursday’s episode and I am asking you whether you feel like you’re thriving or merely surviving. 

You know I talk a lot about finding an activity that lights you up.  And, today I am asking you straight up – do you have something that gets you up in the morning, pumped to start the day, excited to get going, revved up to tackle the day ahead?

When you go to bed at night, are you excited to wake up the next morning? Is there something you can’t wait for?

Personally, I look forward to moving my body, being able to exercise without pain, getting outside for at least one workout and finding out what my body is capable of through lifting weights.  The night before I prepare mentally for the next day, planning out each workout session rather meticulously and I also kind of ‘declare’ my intentions at the beginning of the following day, so that my husband knows where I’ll be and what I’m doing.  Sometimes he joins me, sometimes he doesn’t.

But, one other very exciting aspect of each day is this podcast.  I absolutely LOVE creating episodes for you, connecting with guests who want to share their messages with you, interviewing them, preparing the episodes for publishing and all the behind-the-scenes tasks that are involved in producing a podcast. It’s my passion for helping people and my creative nature that truly come to life in this podcast.

These two things get me very excited to start the day.  And, I am beyond grateful to have both of them.  I have come to realize it’s not a ‘given’ that we will always be able to move our bodies the way we want to.  Our mobility can be taken away from us suddenly or slowly over time.  You might not believe me and think that I am being overly dramatic here, but, trust me, I am not.  You never know just how devastating this situation is until you have experienced it yourself, first hand. 

For the past four years or so, I’ve asked myself the question – Are you excited about tomorrow? –  many nights. And often, I had nothing to be excited about. Those days were not special. They were like the day before. I was merely surviving; trying to get through each day somehow.

Let’s face it, most days of your life are the same. Do you know that feeling? You look back, and time seems to blend. You can’t separate days from each other. There’s a real danger in that feeling.

Because the next step is that you can’t separate the weeks from each other. That is what happens when every day is the same. And after a while, you stop noticing many things. You just go with it.

And finally, the years start to blend. And all of a sudden, you’re 80 years old, and you’re sitting in a chair, and you say:

“What happened to my life? Where did all my time go?”

I think many people underestimate the value of life. I’ve done that for many years as well. When I look back at my years of working hard (maybe too hard) building up my businesses, I think that I had a great time. But I can’t recall much from those years. It’s just like this one big event.

We all have chapters in our lives where time passes, life is hectic, we are working hard with our nose to the grind, somehow getting by, but are we really thriving?
Are we taking time to ‘smell the roses’ as the saying goes?  I doubt it.  And if you are or did, good on you. 

The truth is that time moves fast.  So, fast, in fact, when we take a moment to look back and reflect, we can’t recall much of what happened.

I’ve thought a lot about why that is. And I think that the Stoic philosopher, Seneca, who lived about 2000 years ago, had a good answer:
“Begin at once to live, and count each separate day as a separate life.”

The problem is that we don’t treat every single day as a separate life at all. We wake up, drink coffee/tea, take care of our family, go to work, make money, do groceries, have drinks, watch Netflix, and go to bed. Or whatever your routine is.

The next day you wake up, and you repeat the EXACT same thing.

Do you know that proverb; variety is the spice of life? I’m sure you do. But why don’t you spice up your life?

Would you eat the same food every single day of your life? No one does that. You switch it up. One day you have some Italian, then some Chinese, maybe some Indian. Whatever. Or if you eat one cuisine, you switch up the herbs or spices.

So why on earth don’t you do that with your life?

If you’re not excited. Get excited. 

The funny thing is that variety is simple. Here’s another cliché for you — the best things in life are free.

Every day, pick something you want to enjoy. One day you can enjoy the rain, the other day you can enjoy the sunset.

Or how about having your favourite breakfast tomorrow? Or how about trying a whole new breakfast from another cuisine? I’m just throwing some tiny ideas at you. Variety doesn’t have to be big.

Get excited about life. Learn new skills. Languages. Cultures. Build a strong body. Switch up the little things. All those little things make life long and interesting.
These days, I’m glad that time doesn’t blend anymore. I treat every day as a separate life. And every day I’m a different person. A little bit stronger, educated, and different than the day before.

If you want to enjoy life, you have to make it happen. A good life doesn’t happen to you. Most people think that’s the case. They ask: “Why does my life suck?” Well, if you want a good life, YOU have to turn that into a reality. No one’s going to do it for you.

When you’re in bed, ask yourself: Am I excited about tomorrow?

·         If the answer is no many days in a row, it’s time to do something about it.
·         If the answer is maybe, ask again tomorrow, maybe you just had a miserable day.
·         If the answer is yes, go to bed with a smile on your face, and jump out of your bed in the morning.
Change is good, but you also have to be practical. You have responsibilities, issues, people to take care of, bills to pay, etc. So you can’t just hop on a plane and go to an island in the South Pacific or the Caribbean if your life isn’t exactly what you want it to be right now.

But you CAN do many other small things that turn every day into a separate life. So do it.
So, let me re-cap because I am very passionate about living life to the fullest, in the most exciting way possible for you.

When you go to bed at night, are you excited to wake up the next morning? Is there something you can’t wait for?

Ponder that question for a moment…       If your answer is no, find something that excites you.

It’s so important to have a feeling of, “I can’t wait for tomorrow,” when you go to bed. 

When you’re genuinely excited, you wake up the next day and make the best of it. 

It could be anything. Maybe you’re excited about trying a new breakfast. 
Or you just can’t wait to start reading a new book. Or you can’t wait to get working on your business.
Or you want to move your body and get some exercise in.

It’s a good way to live. If you have a bunch of those exciting days in a row it adds up to a good life.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless.  Never forget that I believe in you 100%.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo

3Ways to Make Habits Stick


In today’s short podcast episode of the Inspiration2grow show I am going to talk about 3 ways to turn a goal into a habit.  These are ways you probably haven’t even heard of before.

I am keeping today’s show very brief because we have had some very powerful, lengthy episodes this week, so this should serve as a quick pep talk for you going into the weekend.

The jury is out on this… how long does it really take to turn a goal into a healthy habit?  Some say 21 days, others claim it takes much longer.  The average seems to lie around the 66-day mark. 

That’s a considerable amount of time to form a lasting habit, isn’t it?  Likely the reason why so many don’t stick it out or give up on themselves.
But, today, I’d like to give you three fresh new ideas of how you can develop the grit and tenacity one needs to stick with it even when the going gets tough, on the days when you just don’t feel like it.

So, let’s dive in…

The first thing you need to do is…  SLEEP TO STAY STRONG.

If you’ve ever adopted a ‘to-heck-with-it’ mentality when you’re exhausted, here’s the reason why:  “Research shows that when we’re sleep-deprived or have low blood sugar, our willpower goes down.”

Try to snooze for at least seven hours a night and have a healthy nibble every few hours during the day.

And a bit more on how sleep affects our wellness…

We have to view a ‘good night’s sleep’ as important as regular exercise and healthy eating.

Research shows that poor sleep has immediate negative effects on our hormones, exercise performance as well as brain function.
We might not notice exactly how this affects our hormones, but we certainly do feel depleted of energy if we don’t get a solid sleep at night.  You know how this feels… everything you do feels like so much work and effort, your thoughts might be fuzzy or it may be difficult to concentrate. 

Not getting adequate amounts of sound sleep can also cause weight gain and increase disease risk in both adults and children.

On the flip side of the coin, a good night of slumber can help you eat less, exercise better and feel healthier overall.

We’ve all experienced poor sleep at some point, but statistics show that over the past few decades both sleep quality and quantity have declined.  It is reaching dangerous levels for some.  This is why I am talking more and more about it.  Episode 65 this week was about improving your sleep and provided 5 ways you could go about that.

So, by now you get my point, right?  Good quality sleep and the right amounts are crucial for your health and wellbeing but also to keep you strong in order to make better decisions throughout the day regarding the foods you eat, the actions you take, the exercise you get, and so on.

If you truly want to optimize your health, get fit and lose a bit of excess weight, then ensuring you get a good night’s sleep is one of the most important things you can and need to do.

To stay on track, put something you value on the line.  People who promised to forfeit money if they failed to lose weight shed 14 pounds more than those who didn’t have anything at stake.

Get some skin in the game!

Who could you make a friendly wager with? Someone in your family or a close friend?  Maybe even someone at your local gym that has the same goals as you do.
Betting on yourself could also take the form of investing in yourself.  By hiring a personal trainer, nutrition coach, any professional who could help you with your goals could be considered a ‘vote of confidence’ for yourself and you will definitely put in the necessary effort to reach your goals.

Now a bit of tough love talk…

You deserve to bet on yourself, but no one can make you do it.  Either you’re interested in being the master of your own fate or you’re content living life on the sidelines, waiting for someone to decide when you get to play and when you have to ride the bench.  Perfect sports team analogy here!

Come to terms with the fact that no one is coming to save you.

Betting on yourself is the fastest way to success.  Waiting for the world to give you permission to be great and go after your goals and dreams is the slowest way to mediocrity.  And, we weren’t put on this earth to be just average, simple mediocre, right?  Are you with me on this? 

Because this podcast is NOT about just getting by.  It is about soaring like an eagle, striving to reach new, exciting heights, pushing yourself outside your comfort zone time and time again until it feels easier. It’s about discovering how much potential we have and it’s about finally going after what you want in life. 

Your mindset changes when you start to bet on yourself. 

Instead of thinking about what you’re giving up, reframe your mindset so that you focus on the benefits.  For instance, getting to the gym before work will free up the night to have fun with friends.  Packing lunch instead of grabbing lunch at a restaurant will help you save money to afford a tropical vacation. 

“Focusing on what you can gain from your efforts energizes you to keep going.”

For me personally, the time I put in at the gym and at spin classes gives me energy, a more toned body, better stability and mobility as well as additional strength to function in my every day life better. 

Is it always easy to put on my shoes and arrive at the gym?  Heck no.  But I feel so much better after each workout and that’s the feeling that keeps me going back.

In order to constantly look on the bright side, you have to become a true optimist, who by definition, is a person that always sees the bright side of any situation.  They always put a positive spin on things. They don’t allow negative thoughts toward something or someone drag them down.  They are able to always find an uplifting thought that encourages, motivates and keeps them positive in a situation. 

For example,
“OMG, today is leg day at the gym.  This is going to be so gruelling and tough.  I’m going to hurt so much.”  -> “Yeah, I get to move and challenge my leg muscles today.  I will listen to my body and feel into the workout to get the most out of it.”

You might find this exhausting and somewhat annoying – being overly positive in all situations.  It is not always the easiest thing to do, I hear ya.

But…believe it or not, there are health benefits to looking on the bright side.

Not only does this outlook benefit you mentally, it can also improve your physical health as well. Research indicates that in the long run, being more optimistic can lead to greater personal success, great longevity and lower levels of stress.

That’s today message, friends.

Let me re-cap… in order to stick with your habits even more, I talked about three things you can do:  stay strong by getting enough sleep, bet on yourself, and look on the bright side.  I also mentioned the overall health benefits of each. 

If you’d like to go over today’s show, go to the show notes on my website:  I know (that) I talk fast at times and it’s a lot to digest, so every day each podcast episode is available for reading.  Be sure to leave me a comment and let me know your thoughts.  I’d love to know what has resonated with you.

My only hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless.  Never forget that I believe in you 100%.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,    
Lisa  xoxo

Stop Your Procrastinating…Today

In today’s episode of the Inspiration2grow podcast we are talking about how to beat procrastination -> … that force which prevents you from following through on what you should be doing or what you set out to do.  It is those tasks looming over your head which need to get done but for some reason, you just don’t want to or don’t feel like tackling them.

If you tend to procrastinate, you are likely a repeat offender unnecessarily postponing decisions or actions you know deep down you have to take.
The big problem with the issue of procrastination is it can increase your stress levels and possibly cause you to miss out on opportunities.

I’m sure we have all found ourselves in this situation whether we are talking about smaller-scale actions such as ironing a laundry basket full of clothes or a larger-scale decision such as leaving a job that no longer find fulfilling and challenging.

We often procrastinate on tasks we find:  difficult or challenging, stressful even, unpleasant, aversive or just plain boring. Tasks of this nature can make a person feel overwhelmed and provokes considerable anxiety in us.

Have you ever stopped and asked yourself WHY DO I PROCRASTINATE?

Procrastination is driven by a variety of thoughts and habits but basically, we avoid tasks or put them off because we don’t believe we’ll enjoy doing them.  We want to avoid making ourselves unhappy OR we are afraid that we may not be able to do them well.  Oftentimes these tasks cause us to feel confused by their complexity or we feel overwhelmed by their scope.

Psychologists have identified various drivers of procrastination to being:
1.       Low self-confidence to anxiety
2.       A lack of structure or plan
3.       One’s inability to motivate oneself to complete unpleasant tasks
4.       Becoming fixed on negative thoughts

For people with perfectionist tendencies, this behaviour pattern protects them against fear of failure, as well as judgement from others and themselves.  By avoiding the unpleasant work and investing time and energy to other tasks, procrastinators avoid feeling unproductive. 

But we all pay the price later if we give in to our procrastination.

Today I’d like to share some ways or steps to stop the cycle of procrastination once and for all.  Because, let’s face it, we don’t feel great about ourselves if we are constantly putting off tasks, we knew we have to address sooner or later, right?

The #1, most important way to end your procrastination right now, is to identify the smallest possible step you can take to make progress toward your goals, and try to start with just THAT tiny step. 

For example,

If you need to write an essay, you can decide to start by writing just a single word or sentence.  Gosh, how I wish I knew about this back in secondary school.

If you have to get a load of ironing done, start by setting up the ironing board and iron (don’t plug it in though!)

If you need to do your personal taxes for 2022, start by assembling a few documents like receipts or a binder for better organization.  What I mean is, gather a few things you will need for this process.  It’s a small step in the right direction.

If you want to start a workout routine, start by researching the type of exercise you want to do.  Watch the videos, prep your mind for what’s to come.  Maybe you could even get you workout clothes ready and laid out for easy access.

You’ll be amazed at how good it feels to take at least the smallest step in the direction of task completion.

So, let’s dive into ways to deal with procrastination when it rears its ugly head.

1. Forgive yourself for procrastinating in the past and flip the script on feeling lazy.

Now that you’ve accepted the situation, forgive yourself and allow yourself a fresh start.
If you believe you are lazy, be firm and make an identity shift since you become what you think.
Some people tend to label themselves as lazy as opposed to realizing it’s procrastination holding them back.  We will have to do a mindset shift here, because what or how we think of ourselves, becomes our identity.
You’ll have to flip the script from “I’m too lazy to do this”  to something like…
“I am going to take one small step by doing (blank).  I don’t need to complete the task today but I will commit to taking another small step tomorrow.” 

2. Understand the power of momentum.

It all begins with a single step.  I’ve already mentioned this.  By doing one simple thing to ensure you are moving in the right direction, you will create momentum within yourself.

To create momentum, do this: 
-> List 3 small tasks to do
-> Set a 50-minute timer
-> Take 10-minute breaks
-> Repeat

Completing tasks (or even partial completion of tasks) will reinforce the idea of finished them.  This, in turn, will solidify in your mind that you are capable.

3.  Break down your tasks.

Nothing great is or was built overnight. 
By focusing on smaller goals, the big goal will be less overwhelming.

4. Never multitask!

Keeping your focus on one task will allow you to:
-> Become more productive
-> Be less overwhelmed
-> Produce better output for the single task

5. Set deadlines.

You know how to stick to deadlines for your job, right?  Well, how about deadlines for yourself?
By completing tasks within the time boundaries you set, it will motivate you to keep on track.

6. Manage your energy, not your time.

o   Get in a solid 7 – 8 hours of sleep. 
o   Eliminate low-value tasks that need to be done.  Get these out of your way.
o   Do the most important task when you have the most energy. 
o   Take enough breaks.

7. Surround yourself with like-minded people.

Even better, get a mentor who has walked the path you are on and who can keep you on track.  This coach or mentor will help you stop making the excuses you allow yourself to all the time.

8.  Write a daily to-do list.

Make your to-do list short and actionable.
-> Be specific
-> Create urgency
-> Don’t overcomplicate it

9.  Eliminate distractions.

Situate yourself in a spot that is free of interruption especially when you have to do a demanding task.  We constantly get distracted by: our phones, our families, barking dogs, the TV.  So, find a spot that is quiet and more conducive to getting the task done.
10..  Be clear with what you want.

Clarity is key to overcoming procrastination.
You cannot go on a journey if you don’t know the destination. 

Don’t worry if you find yourself in the category of procrastination.  And, please don’t think of it as being lazy.

Statistics show that 20% of adults are chronic procrastinators.  That’s 1 in 5 of us. 

BUT… here’s the better news.  “Everybody procrastinates, but NOT everyone is a procrastinator.”

Follow the steps I have just talked about the next time you feel yourself putting a task off.  And, be sure to reward yourself once the task is finished.

And that’s my message for today, friends.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless.  Never forget that I believe in you 100%.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo

Never Quit on Yourself Again


In today’s episode of the Inspiration2Grow podcast I am going to change your mind about quitting.

People who quit too soon are abundant.  They quit before even giving themselves the chance to be great.

Greatness does not come to quitters.  It’s high time to change your mindset so you can learn how to stop being a quitter!

Why do people quit?  There is a myriad of reasons, but let me boil it down to 5 basic reasons:

They experience a lack of desire, they have a results vs. process-based mindset, they set unrealistic deadlines or unattainable goals, or they listen and place too much value on other people’s opinions.

Quitting leads to temporary satisfaction (i.e. giving up on your diet plan) in exchange for long term pain.

So, the why is clear and now we’re going to do something to help you see your goals and intentions through without quitting on yourself again.

1.     Have a strong desire for your goal
Desire for the task will make or break you.  A person without desire will constantly need motivation and encouragement.

But a person driven by desire…
Desire serves as the bridge between your idea & manifestation.  So, you need to spark desire.

How?  You find your WHY.

You’ve heard me talk about this in previous episodes.  Never jump into the ‘what’ of you goal without defining your ‘why’.

If you don’t narrow down why you are doing it, the ‘it’ will feel too much like work.  As humans, we don’t respond well to things that we perceive as work, unfortunately.

Finding your ‘why’ allows you to view ‘work’ as ‘play’.  This hack allows you to think of the big picture and engage your emotions in the process.

So, from the very beginning, sharpen your ‘why’ and be able to express it in one sentence.  You can always revisit it and tweak and refine it later on.  But do your best to narrow it down.
2.    Focus on the process, not results
We were and are (still) brought up to focus on the results over the process thanks to our school system.  We were only rewarded for the marks we got, as opposed to the studying and effort we put into an exam.

We really need to change our mindset in this regard.

Focusing on the end result causes you to rush toward the finish line and not relish the in-between (moments of small wins and joy).  Keep results in the back of your mind.

Instead, focus on the NOW, be present and place your focus on improving.  Your journey will be that much more fulfilling.
3.    Break your goals down
A brick wall is made by adding one brick at a time. 

In life, we have big goals and micro goals along the way. If you focus on the big goal (the wall in my analogy), then you’ll feel terribly overwhelmed.

But…if you focus on the micro goals (the bricks), then you’ll feel confident.

I encourage you to learn how to break your goals down into micro goals and aim to accomplish the larger task one brick at a time. 
4.    Track your results

What gets tracked, gets improved.

It’s interesting that people just skip over this step and then wonder why they aren’t improving.  It’s difficult to learn how to stop being a quitter and end that cycle once and for all, when you lack any tangible metrics.

Execution is awesome and that’ what we want to see.  However, tracking allows you to work with purpose every time you begin working toward a goal.

And the more you track, the more your subconscious mind makes adjustments to bring you the results that you desire.

So, be sure to set up a tracking system.  It needn’t be complicated or elaborate, something simple will suffice.

5.    Set deadlines

Deadlines bring a sense of urgency into your world. 

And keep this in mind, ALWAYS have a scarcity mindset towards time.  One second lost is one second that will never be returned to you again.  This is the reason why it’s imperative for you to start taking your time much more seriously.

Setting deadlines allows you to value your time and make the most out of every second.  In addition, you feel more accountable in the process.

6.    Learn to rest, not quit

This is a skill you have to learn on it own and a major key in the entire process because a lot of people quit due to feeling burnt out from working non-stop, relentlessly toward their goal.

They view resting as something ludicrous, ridiculous and not what they need…until their body refuses to comply with their demands.

This is why resting is absolutely crucial.

Earn your rest by putting in the necessary work (on your goal), then unwind and do so without regret.

7.    Become tone deaf to other people’s opinions

There will be people along the way that try to hold you back from chasing your goals and dreams.

People, perhaps relatives or close friends, might try to distract you from focusing on your goals.  They might say you’re crazy to dedicate so much time to the thing you’re going after.
Stick to your guns.  Follow your desired path.  Revisit your why when you feel tempted.  Whatever you do, stay focused on your goal.

Other people may not approve of your level-up journey, but who cares?  You certainly don’t live your life to please them.

This may be hard, but, if necessary, cut ties with the people who don’t support your efforts and goals.  And this brings me right into the next point…

8.     Surround yourself with winners

When you surround yourself with goal-getters like yourself, winners and people who are hungry to chase down their dreams, quitting is not even a thought.  Their moves and behaviours will undoubtedly rub off on you.  You will be much more focused and determined, almost through osmosis.

These people you choose to be around will have a huge influence on your future.
“You are the sum of the 5 people you spend time with.”

So, avoid spending time with those who are staying stagnant in their life, the ones with no goals or ambitions and find winners to spend more time with.

                Life changes when you stop quitting

Every success both personally and professionally that I have experienced in my life was due to me working hard on my goals.

Luck finds people who are moving forward, working with purpose and showing up for themselves, putting in the necessary work EVERY.DAMN.DAY.

If you apply these tips 1 – 8, then quitting will become a joke to you. 

You will finally understand that goal chasing is one of the most fulfilling acts out there and available to you right now.

Shift and fix your mindset regarding quitting and levelling up becomes much easier and accessible for you. Remember this… your goals is waiting to be reached once you have mastered how to stop being a quitter.
I hope to have inspired you to grow.

Til next time,


Closing the Gap & Taking Massive Action


Close the Gap From Where You Are to Where You Want to Be

Today I’d like to provide you with 4 major action steps to create a kind of ‘Success Code’ to help you reach your next level and bust through some limiting beliefs which are holding you back from achieving great things.

I am obsessed with gaps -> getting from point A to point B, reducing the distance between my goals, enjoying the process and rejoicing in the progress along the way.  And I constantly look for these gaps in my life and I hope you do too.

For example, the gap between having to retire early and starting my new life coaching business which I absolutely love.  The gap between wanting to get my message out into the world and actually becoming a podcaster with listeners from around the world.  The gap between poor health due to years of neglect and losing 10 + kilos (that’s only the beginning of my weight loss journey), regaining my mobility and significantly reducing my pain and daily amount of medication.
The gaps look different for everybody.  But we all have them to some degree.

Today’s 4 Step Success Code will help you go from your current situation to where you want to be, but…

Implementation is the key.  If you are not going to make an effort to change your situation by implementing the steps I am providing you with, then shut off this podcast right now.  You will only be wasting your time.  My aim is to help people go from ‘just getting by’ to awesome and thriving and that’s only going to happen if you sincerely take the time, put in the effort and follow these actionable items.  So, what are we waiting for?  Let’s dive right in.

Action Step #1 – Gain Clarity

I can’t stress enough how important it is to have absolute clarity on what you want.  It doesn’t have to be perfect, and it can evolve over time. So, get clear on WHAT you really want and WHERE you really are.  We all have a gap we want to close, maybe in our personal lives or a professional goal you want to achieve. 

Clarity is power! The clearer you are about what you want, the more rapidly you can achieve things. Think of ONE thing you’d like to achieve either as a personal goal or a professional goal. Be very specific when jotting this down.  This should be something you are committed to doing but have pushed aside and made up excuses why the time wasn’t right.  Focus on what it is you want and why you want to achieve this goal.  Of course, it should be one that is achievable AND will totally excite you once accomplished.

Is there perhaps a goal in your emotional life you’d like to reach?  For example, it might be waking up early and priming yourself to crush the day.

To help you gain the clarity, here are some questions you will have to ponder and write about:

1.       What precisely are you going to achieve?
2.       Why would it excite you?
3.       What would it mean to you?
4.       Why are you going to achieve it?
5.       When are you going to achieve it?
6.       How would it change the quality of your life and others?

Pro tip from a Mindset and Life Coach:  You need to establish a very strong set of why’s.  This will be your north star and you will refer back to it constantly.  These why’s should get you up and hit the ground running in the morning and keep you up at night – that’s how intense your why’s need to be.
Action Step #2 – Destroy and Replace any Story of Limitation

It is going to take some work to identify where the belief came from and developing strategies to counteract this belief and replace it with another.  Identifying and destroying beliefs is high level personal development, and can catapult you lightyears ahead in your own confidence and feelings of self-worth.

Now, I would like you to write down the limiting beliefs that might hinder you in achieving your goals.
I am going to give you five questions to help you do just this.  Be as honest as you can. 

1.       What are some stories that got in the way of achieving your goals?
2.       What is the new story you are telling yourself now?
3.       What is the old belief that got in the way?
4.       What is the new belief you need to adopt? 
5.       What is the old lie that held you back?

Own your truth.  Repeat your new belief 4 times.  Celebrate it like you just achieved it. Remember, whatever you repeat with enough intensity, you will believe.
There is a philosophy of stretching which goes like this:  If you can’t, you must!  I believe this is a quote/concept from Jim Rohn, which means if you say you can’t do something, then you must do it and without hesitancy.  Train yourself when limiting beliefs arise to just do the hard things.  Become a no-limit person.

For reference, I talked about crushing limiting beliefs in previous podcasts:

Episode #5 – Shift Your Mindset for Growth
Episode #6 – 8 Questions to Crush Limiting Beliefs
Episode #15 – Taking Charge of Your Belief System

I strongly suggest listening to these because they offer more suggestions, tips and tactics of how to overcome your limitations.

Action Step #3 – Monitor and Shift Your Language of Self-Talk
Whether you are conscious of it or not, we all have a rather sneaky inner voice that constantly comments on what we are doing.  Psychologists refer to this as self-talk.  This inner dialogue directs us and tells us what to do in certain situations.  Some examples when your self-talk actually supports you are when it says, “Look both ways before crossing the street” or “Stand up for yourself”.  This type of self-talk helps us succeed and keeps us safe.

On the flip side, negative self-talk can be very destructive. You might not even be aware that much of this negative self-talk consists of beliefs which were programmed into us in our childhood.  We heard them repeatedly and now we believe them and tell them to ourselves each time the same situation or event arises.

The problem comes when we accept this negative self-talk as the truth about us and our life.

·         I never have enough time.
·         There’s no use.  I won’t be able to do it.
·         I know it won’t work.
·         I’m not good enough.

While this programming happened to you in your younger years, there’s still a chance for you to change your programming.  And, you may discover hidden strengths where you previously had problems/struggles.  The bottom line is that you are not doomed to live with this negative self-talk forever.

So, I have a few exercises I’d like you to try.  Grab a notebook and start consciously paying attention to your self-talk.  Write down some of the attitudes expressed during self-talk.  What situation do you find yourself in? This is merely for more self-awareness.

According to the National Science Foundation the average person has about 12,000 to 60,000 thoughts per day.  Of those, 80% are negative and 95% are exactly the same repetitive thoughts as the day before and about 80% negative.

Gentle reminder:  Observe your inner voice and take note of exactly what you are whispering to yourself.  Then turn around and ask yourself, “Is this something I would say to a friend?”  If the answer is no, then be kinder to yourself. 

We are so harsh on ourselves most of the time.  We really need to stop, turn on the ‘positivity and love program’ in our heads and start showing up for ourselves in an encouraging way, a supportive way, a loving way and most importantly, in a positive light.  Release all self-judgement and embrace more self love.

There’s a little trick I heard about, and I thought it was pretty cool.  You can go ahead and try it if you like.  Place an elastic band on your left wrist (not one that will cut off your circulation!!) and when your sneaky inner voice says something negative to you.  Switch the elastic band to the other wrist on your right arm, snap it and reframe the negative thought to a positive one.

For example, if I am in a situation where I think, “I am so bad at technology.  I just can’t figure this out.” I would transfer the band to my other wrist, snap it and reframe my thought by stating, “Okay, I don’t know how to do it at the moment, but I am going to figure it out. I’ve got what it takes.”

Essentially, we are overwriting the negative program or thought and replacing it with a new program – to use a computer analogy.  It may sound easy, but, believe me that it does take a lot of hard work and conscious effort.

Moving forward, I want you to remember that the words you attach to your experience, become your experience.

This leads me to the second exercise I’d like you to try to break the patterns of negative self-talk.

For this assignment, make a list of some of the words you use when you’re really angry, emotional, sad, depressed.  Now, come up with 2 – 3 other words that will be humorous or will help break the pattern.

Be open to humor and give yourself permission to smile, chuckle or laugh during trying times.  Look for humor in everyday happenings too.  The minute your facial mimic changes to a smile and you can laugh at life, stress is released from your body.

Practicing any of these 3 activities should help break your state or pattern of negative emotion or self-talk.  Our aim is to re-wire it, replace it and be able to crush it when the problem arises again.  So, you’ve got some simple tools in your toolkit.

Action Step #4 – Take Massive Action Immediately

Taking massive action is the cure all!  Taking massive action is the cure all!  Taking massive action is the cure all to achieving your goals, closing the gap between where you find yourself now and where you actually want to be.  People who have succeeded at the highest levels, have taken massive action.

Sitting on your couch, thinking and dreaming about the life you want will get you no closer to your goals.

Mindlessly scrolling social media and comparing your life to those influencers or highly success people will get you no closer to your goals.

Making up excuses why you can’t move forward will get you no closer.

Nor will dwelling on your limiting beliefs and negative self-talk. 

The ultimate cure for all of these ‘states’ you may find yourself stuck in, is taking action.  Getting off the couch, shutting down social media, ditching the excuses and looking for ways to tackle the next step and by flipping the script on your limiting beliefs and shutting down or reframing your sneaky inner voice.

So, if you’re serious about closing the gap, I want you to take action NOW, lock it in your schedule. 

Write down 2 action steps that will lead you to your goals.  What are they going to be?  Get excited, get jazzed about them, get hyped up and ready to move!

What are TWO ACTIONS you can take today to commit and follow through with to kick-start the progress cycle?

Hard truth:  unless you have that sense of urgency, you will never succeed.  Don’t lose the momentum by putting off taking action until “some day”. 
The time is now, it’s time to press “go”.

Remember, it isn’t confidence or motivation that come first or get you started; it’s taking action that actually cultivates momentum so you can reap the benefits of: self-confidence and motivation.
I truly hope to have inspired you to grow.

Til next time,


Overcoming Your Limiting Beliefs


In today’s episode of the Inspiration2Grow podcast we are exploring ways that you can implement to help you overcome those nagging, negative limiting beliefs that are holding you back.  They are getting in your way of moving forward and creating wins or success in your life.  These sneaky beliefs show up in our personal as well as in our professional lives and I’m sure you’d be surprised to what extent they actually influence your actions on a day-to-day basis.

“It’s not what you say out of your mouth that determines your life, it’s what you whisper to yourself that has the most power!” ~Robert T. Kiyosaki   And, with that food for thought, let’s dive straight into conquering our limiting beliefs…

No matter what type of person you are, whether you think of yourself as confident or insecure – most of us have self-limiting beliefs stemming likely from your childhood.  If you want to achieve your maximum potential, you will have to overcome your limiting beliefs, which have been embedded in your mind for a very long time. 

There is good news and some less good news regarding these beliefs:

The less than great news is that for some people it can be very difficult to override and shift these beliefs.

The silver lining is with some effort, guidance and awareness of these beliefs, there are steps you can start taking today to conquer your self-limiting beliefs when they arise from the depths of your mind.

I just want to preface today’s talk by briefly looking at what a limiting belief is or could look like for you:
A limiting belief is…

-> A judgement you have about yourself that restricts you in some way. For instance, you might think you’re no good at writing, so you never try to put pen to paper and write that novel you’ve dreamed of getting out into the world.  Or, you might think of yourself as unattractive, so you never try to find love.  Thinking of yourself as untalented and not at all artistic, will hold you back from attending art class. Believing you are too old to start a business or change careers is keeping you in a job you’re not 100% excited about. These are some common self-limiting beliefs.
-> A state of mind or belief about yourself that restricts you in some way. These beliefs are often incorrect accusations you make about yourself and can cause a number of negative results. For example, if you feel you are bad at public speaking, you will likely decline any chance offered to you to take the stage and share your knowledge and brilliance.  Or, if you do take the stage, you think that you are likely going to be a huge flop.  You have preconceived notions about your ability to do this and this belief limits your potential.
-> Keeps you in a negative state of mind holding you back from new experiences and opportunities.  It plays havoc with your mental health and that’s why it is so important to work on shifting these limiting beliefs.  Your self-awareness and self-esteem will drastically improve through the process.

So, in today’s episode we are going to look 4 important first steps to crushing your limiting beliefs, then we’ll look at the self talk or the language you’ve using and we will ‘flip the script’ on some of those.

Step One is to identify what your limiting beliefs are.  Remember, self awareness is a crucial part of this process. What is it that you want to work on and overcome?

Some common examples I often hear are:

·         I am not good enough.
·         I can never make money from my passion.
·         I can’t write a book.
·         I am not at all good at math.
·         I am too old to start lifting weights and working out.
·         I am not attractive enough to do …

Granted, it can be very difficult to challenge these beliefs.  However, if you’re reading this on my blog or listening to this on my podcast, it indicates that you do realize some of your beliefs might be holding you back in life and you’d like to work through them.

I salute you.  Congratulations!  You’re already making progress.

Step Two is about identifying the root cause(s) of those beliefs.

Once you know what your limiting beliefs are, it’s high time we uncover HOW these were formed initially.  WHO or WHAT planted the seed within you to think like this?
·         Let’s take the first common limiting belief – I am not good enough – as our example here.  If you find yourself feeling this way despite the fact that no one is telling you this, can you identify who said this to you as a child?  Who made you feel like you weren’t good enough?  Was it someone at home or at school?  What about now?
Allow me to share a story that dates back to my days at high school.  My dream was to become an architect, even from a very young age.  I would invite 2 or 3 friends over to ‘play’ but what really happened was that we occupied the upstairs bedrooms in our home.  My friends would have to be my secretaries (that’s what they were called at the time) and their offices were one of the four bedrooms.  I would set them up at desks, so it looked quite official.  My role was the designer who drew up elaborate floor plans mostly copied from any Architectural Digest that I could get my hands on.  Their job was to send our quotes and the plans to clients.  What a hoot when I think about it now.  There was definitely entrepreneurial blood running through my veins at the age of about 10.  Side note: these two friends who were hired to be my secretaries are still my best friends to this day.
But my dreams of becoming an architect came to an abrupt halt in Grade 12 when my physics teacher told me I was terrible at physics and I would never achieve the marks necessary to be accepted into a university program for architecture.  I was devasted, purely and utterly devasted.  Had I known then what I know now about mindset and becoming a no-limit person, I would have found ways of improving my marks, turning my situation around and getting into the course of my dreams. 
If someone were to ask me today, where or from whom I got the notion that I was terrible at physics, I would be able to tell them.
·         Let’s say you think you can’t make money from your passion OR you are too old to start a business.  In this case, start making friends with people who have successfully turned their passion into a profitable, revenue-generating business.  There are tons of them out there.  Learn from them; take on their good energy; ask and observe how things are done.  Surround yourself with people whose beliefs challenge your old beliefs in the best way possible.  This will slowly alter your belief
Step 3 is to challenge this belief.
So, now that you have identified your beliefs as well as the cause of them, we have to challenge those beliefs by finding the other side of the argument.  Quite often we surround ourselves with people who have the same beliefs as we do.  Thus, our limiting beliefs are reaffirmed and reassured.  This makes us feel right in having these beliefs and that it is essentially the only way to view the world.  But, this is absolutely not true.
We have to change the environment in order to alter our beliefs.  It is interesting to note that, we are a product of our environment, and our brain subconsciously mirrors the people and things we are in closest relation to.
·         If your belief is that you are too old to get in shape and work out with weights.  You will have to challenge this belief by seeking out an environment where people of your age are active.  This may be a local gym or fitness group.  Be sure to inform yourself at the gym about which classes are available and where you would best fit in to get started.  I don’t want you walking into the gym and be shocked to see the typical gym rats who are pumping iron and admiring their sculpted bodies in the huge mirrors.  I want you to find a class like yoga flow, easy spinning, etc. 

When I joined our local gym, it took me a few attempts to find my tribe in the classes I felt were good fits for me. 

Come to think of it, I had a limiting belief around spin classes.  I thought they weren’t for me because my level of cycling just wasn’t good enough. Funny story, I was quite intrigued by the concept of spinning and had never done it before. I thought spin classes were for hardcore cyclists and triathlon athletes who wanted a really strenuous workout.   

So, one day at the gym, I strolled down the hall toward the spinning room.  On my way there, I met Bill, who was very kind and understanding when I told him I just wanted to have a peek.  He was extremely welcoming and before I knew what had happened, I was sitting on a spin bike adjusted to my height and size and BAM, the class started.

Within minutes, I had fallen in love with spinning.  You might think this is a bit over the top, but it gives you such a great workout and gets your heart rate going more than other workouts do.  Needless to say, I was hooked.  But, had it not been for Bill’s persistence that I give it a shot, I would likely still be wondering whether spinning was something I could ever do.
Step 4 of this process is to record your thoughts & beliefs

We all know that changing habits is difficult, but changing our beliefs is even harder.  However, changing our belief will automatically change our habit.  The reason being…our beliefs are the foundation for our thoughts which in turn drive our emotions and our actions.

At first, it feels like you are forcing yourself to believe in something you do not stand behind or believe in the least.  Try to push that old belief out of your mind.  Instead, remind yourself of all the good reasons why the new belief is more believable.  Episode 14 of my podcast was all about ‘Taking Charge of Your Belief System’ and I offered some questions to ask yourself when a limiting belief arose. One of those being:  What else is true?  This allows you to list out the truths about the situation and inject positive energy.

Journalling about the thoughts that come up is a great way to keep track of when and where and how often the voices of self-doubt are trying to surface.  Pay close attention to your inner voice.  Observe and note all the little things in life that could help you reinforce the new belief (remember the question: what else is true).  Try to flip the script on your negative inner voice in the following ways:

Instead of saying:                                                            Try saying this:
I’m too old.                                                                  It’s never too late. I’ve got this!
I’m no good at it.                                                         I can get better. Just watch me!
I’m worried that I’ll fail.                                                I’m curious about what will happen.
It’s too hard.                                                                 It’s a challenge and I’m absolutely here for it!
I don’t know.                                                                 I will find out.
I’m not ready.                                                               There’s no better time than now. Let’s go!
Be reinforcing positive self-talk and flipping the script, which you hear me say quite often, you WILL adopt the new belief and you will feel like a brand-new person.  Your old beliefs will be long forgotten, you will feel liberated and you will soar to new heights.

Don’t forget that it all starts in our minds.  You have the power over your mind.  You just have to keep stretching its limits.
Food for thought:  “A mind that is stretched by a new experience can never go back to its old dimensions.”  ~ Oliver Wendell Holmes, Jr.
Identifying which beliefs are getting in your way, then identifying the root cause can feel empowering in a sense.  You are becoming aware of yourself and your beliefs.  That’s a monumental step.  Next we have to challenge this limiting belief head on.  Sure, so I have this belief, but what else is true about this particular situation?  Steps 3 & 4 kind of go together because we want to face these beliefs head on AND we want to shift them and the energy surrounding them.

  Ultimately, going from a fixed mindset to a growth mindset with a positive spin, can-do mentality, don’t mess with me, I’m a badass attitude.

It’s time to crush and conquer your limiting beliefs.  I know you can do it. 

In case you haven’t heard it yet today, let me be the first to tell you…
You are an amazing individual with unlimited potential.  I believe fully in you.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,


Choose & Conquer Your Own Mount Everest


In today’s episode of the Inspiration2Grow podcast, I am going to challenge you to choose your ‘Mount Everest’ and conquer it. 

I make my husband laugh all the time with my quirky ideas and plans.  All the things I have wanted to do during our almost 30 years together would fill several pages.

The problem will my huge, audacious plans was not only the scope but also the fact that I rarely ever followed through with them.  So, he would humour me by saying, “Sure, that’s great.  Good luck with that.”  Well meaning, of course, but knowing I would not likely last more than a few weeks if that.

Having been married so long now, it is not easy to surprise each other with our behaviour.  However, I did manage to truly shock him last summer when I told him out of the blue one day that I was going to train for a “Mount Everest Challenge”. 

As usual, I was on the couch scrolling Facebook when I stumbled across a post from a local chiropractor.  He had helped me recover from a bout of sciatica early that year and I knew from the friendly chats we had during his treatments and the photos lining the walls of his office that he took part in triathlons.  I proudly divulged that my husband was an accomplished Ironman, so we had a common topic to discuss at each adjustment.

It was summer of 2021 when Covid was still having a widespread effect on events of any size.  So, unfortunately, my chiropractor’s high hopes and plans to participate in his first ever Iron competition were crushed.  This led him to organize an event which was open to anyone who felt the need to take on a challenge.
The timing was perfect for me.  I needed something to get me moving, a real challenge.  The beauty of this rather informal event was that YOU had to devise your own “Mount Everest Challenge”.  You had to push yourself to do something – big or small – it didn’t matter.  The only criteria was that you felt you had accomplished …

My dream had always been to take part in a triathlon but certain physical injuries were causing aches and pains keeping me sidelined and frustrated with my own body for giving out on me when I wanted to be far more active than I felt I could be.  As soon as I saw the post about the “Mount Everest Challenge”, I knew this was my chance to prove to myself – no one else –  that I could do it.

So, the training began.  I only had two weeks to get myself in shape for the mini triathlon I set my sights on.  All the necessary equipment got dusted off even the swim cap my husband had worn in his Ironman race back in 2014.  Yes, I keep everything and my hubby thinks I’m a bit of a hoarder. 

Very nervous that my body wouldn’t cooperate, I modified my training to suit my physical limitations.  On the big day, I planned on starting with a 6.5 km fast hike, followed by a 20 km bike ride and ending with a 1 km swim.  Admittedly, I am a rebel and like to do things ‘my way’ but reversing the order just seemed more suitable for my body and in the height of summer, who doesn’t want to finish in the water?

My husband immediately took on the role of my trainer and was stoked to accompany me on this journey.  He also acted as my official photographer as I needed to send documented proof of my challenge in order to receive a coveted medal of completion.  Was it all about the medal for me?  Maybe, a little.  But the sheer fact that I could keep up with the daily training and follow through with the plan were the real awards for me personally.
So, the big day arrived.  The conditions were spectacular for my mini triathlon.  The crew – hubby and Charlotte, our Jack Russel Terrier – were ready to support me.  And off we went.  Hiking, biking and swimming.  What an amazing feeling to have: committed to the challenge, training every day, following through with each aspect I had planned to do and completing it.  It was only ME vs. ME. 

I was so thrilled with myself to have kept my promise.  I proudly posted about it, not to brag about my accomplishment but to encourage and hopefully motivate others to ‘climb their Mount Everest’.  The response was amazing and I could tell my people’s comments that deep inside they would like to challenge themselves as well.

This brings me to the actual point of this article.  It only took me 700 words to get here 😊

Everyone needs their own personal Mount Everest to climb.  We all need big, scary goals to keep our lives interesting.  We need to get outside of our far too comfy comfort zone and draw on our immense potential that we all possess. 

Too many of us are complacent when it comes to our dreams. 

Have you ever said, “One day I will …” 

Well, I can assure you that ‘one day’ is not going to be on any calendar.  ‘One day’ will never come unless you make it happen.

There’s a quote I stumbled upon the other day that went like this, “Our biggest regrets are not for the things we have done but for the things we haven’t,” by Chad Michael Murray

Many people regret not going after their dreams when they had the chance.  We will not be able to turn back the clock.  Therefore, we have to create our own opportunities before it’s too late.

So, I encourage you to find your “Mount Everest” and begin to climb it.  And let me be clear… it doesn’t have to be physical exertion.
It could be:

·         That book you have always wanted to write,
·         That language you have wanted to learn,
·         That hobby you’ve wanted to take up,
·         The new business you’ve dreamed of starting.
My next Mount Everest Challenge is biking the Tour de France at home in our basement on my stationary bike!  Crazy, right? To date, I have put 391 miles out of the entire length of 2200 miles behind me.  Every day, I aim to bike a certain distance and I keep track of my progress.  Little by little I inch my way along the imagined route.  For me, just like it is for the well-trained ultra-athletes each summer who participate in their gruelling race, it is a mental as well as a physical challenge.

The challenge you choose for yourself can be smaller or larger in scope.  It should take you outside your comfort zone and challenge you to the extent you choose to be challenged.

Sometimes, the true challenge is addressing/recognizing your limiting beliefs around something you’ve wanted to do but haven’t yet because your mind told you it was impossible.

Brian Tracy stated it so well in a nutshell, “You begin to fly when you let go of self-limiting beliefs and allow your mind and aspirations to rise to greater heights.”
So, are you going to rise?

Limiting beliefs will hold us back from achieving greatness.
Limiting beliefs will keep us small and comfortable in our predictable life.
Limiting beliefs will become the truths we tell ourselves.
Limiting beliefs will not help us reach our fullest potential.
Limiting beliefs will not allow us to rise above the rest.

These beliefs stand in our way and become our truths.  Overcoming these self-limiting beliefs and self-imposed limitations is one of the hardest things we, as humans, need to do in order to discover our full potential.

It’s time to confront them head on.  It’s time to squash/crush them proving to yourself that you can, indeed, overcome them.  It’s your time to rise above what you think you can/can’t do and re-write your story.  Your only competition is your mind.  It comes down to YOU vs. YOU.

Are you ready to face your fiercest competitor?  Namely, your mind.

So, when will your Mount Everest Challenge take place?

In case you haven’t heard it yet today, let me be the first to tell you…
You are the most amazing human and you are capable of achieving great things.  I believe in you.  Now, go out there and show the world what you are truly made of.
I hope to have inspired you to grow with today’s episode.
Til next time,

Put Your New Habits to the Test


In today’s episode of the Inspiration2Grow podcast we are going to take a test, an easy yet impactful test that will help you define and solidify any new habit you want to implement.

We are quickly approaching the end of the year and many of us will start reflecting on what we have accomplished throughout 2022 and start looking ahead to the new year full of possibilities.  Setting new goals and intentions is normal, however most people aren’t realistic or make these small promises to themselves on a whim without much thought.  I’d like to help you make lasting change by introducing new habits, but ones that will be ‘stickier’ than before. So, stay with me and let’s put our new habits to the test.

If you’ve been following this podcast, you’ll know I talk about habits a fair bit:  I did a whole episode on “micro habits” and 5 morning habits worth considering.  So, be sure to check them out after this one.

Why am I so obsessed with the topic of habits?

It’s simple.  Habits are the super glue holding our everyday life together. Consider of all the daily habits you perform without even thinking about it – brushing your teeth, washing your face, etc. Your life today is essentially the sum of your habits. Whether you are in shape, successful, happy – is the result of your own habits.

Therefore, habits determine the quality of our life.  By slowing things down and approaching our behaviour, we learn to develop an awareness of why we do the things we do.  As a result, our mindset shifts to support the development of new habits, which in turn brings about meaningful and lasting change.
With my clients, I focus on three levels of change in our coaching sessions:  behaviours, beliefs and identity.  We work on recognizing self-defeating behaviours as well as patterns and solidifying healthy habits that last.

I think we can all agree that implementing new habits and breaking old habits that are not serving us any longer isn’t always easy.

Just like myself, you may have heard different statistics on how long it actually takes to form a new habit.  I thought I would go right to the trusted source, James Clear, well-known author of “Atomic Habits” to get his take on this question.  He talks a lot about 21 days, however, he also writes about the data collected by Phillippa Lally, a health psychologist researcher at the University College of London.  She tried to figure out exactly how long it takes to form a new habit.
Her findings state, on average, it takes more than 2 months (the magic number sited is 66) for a new behaviour to become ‘automatic’.  Since the factors influencing the formation of new habit are wide ranging, such as a person’s behaviour, circumstances, and the individual herself, she concluded that it takes anywhere from 18 – 254 days for people to form a new habit.

Incredible, right?

Since this is Tangible Tuesday, I’d like to walk you through a test called ‘The New Habit Test’.  But before we do that, I’d like you to think of one new habit or change you’d like to undertake in your life.  Perhaps you’ve been thinking of learning a new skill, flexing your creativity muscles, getting in shape, writing your memoirs, decluttering the house, eating healthier, journalling or meditating, taking piano lessons.  The list is literally endless.  But no matter what it is, you’ll have to create a new habit around it and find time to dedicate to this new habit.

For this new habit to have sticking power, by that I mean, you will actually implement it, enjoy it and start to get better at it and eventually automate it … it will have to pass the test.

So, first off – Get Real With Yourself.  Be completely honest.

Choose one change or new habit you would like to introduce to your everyday life.  Just one and let’s use it as our example today.

Clearly define the change you’d like to achieve or define the new habit you’d like to incorporate in your life.
Here are just a few ideas from the most common categories:

·         Start your day with a tall glass of water. …
·         Walk for 10 minutes at a time. …
·         Take a day off to take care of your mental health. …
·         Swap one takeout meal for a homecooked one. …
·         Revisit your household budget. …
·         Tackle your debt. …
·         Consider investing in ways that matter to you…
·         Plan and start a side hustle in increase income
·         Make more time for your partner in small ways. …
·         Make more attempts to show love in your everyday language through greetings and affectionate words …
·         Notice the positive in your partner and tell them. …
·         Be thoughtful in small ways for a big impact. …
·         Schedule time for your own professional development. …
·         Make time each week to reflect and plan. …
·         Every day, identify your big three. …
·         Identify and limit distractions. …
·         Take regular breaks away from screens. …
·         Take up meditation
·         Watch what you eat
·         Listen to people when they speak
·         Notice the world around you
·         Turn off your devices more
·         Practice gratitude

Giving back/helping others
·         Join a local charity group
·         Volunteer your time at a food bank
·         Set aside a certain amount for donating each week/month
·         Schedule a declutter of your home each season & donate the goods
·         Research ways of helping out within your community – aim to get involved in one activity
So, the time has come to run your new habit through the test.  This test is comprised of 10 questions.  First off, I’ll read the 10 questions and then I will repeat them adding in very brief explanations.  Trust me that taking action on your new habit right away is paramount for it to take hold and become sticky.  The other important ingredient for a successful habit is for it to be part of your day, which means you have to dedicate time for it. 
10 Questions to finally change your habits for good

1.        Is there a small action step I can take immediately?  No waiting, no hesitation, no putting off until “some day”.  Implementation right now is key for this action step.
2.       Am I willing to commit to this action step for an entire month?  New habits or life changes require time and commitment, so if you are not willing to see this task through for 30 days now, it likely isn’t important enough to you.
3.       If I do this every day, what change will I see and what will be the result? Remember that small action steps done consistently over time truly add up to larger results.
4.       Does this habit (and result) have major meaning in my life?  All new changes you implement must pass this test. This is often referred to as your WHY.  If you have a compelling ‘why’, your chances of succeeding are far greater.
5.       Does the pain or not doing it outweigh the fear of doing it? Quite frequently people don’t take action because they’re afraid of failing, not being good enough or possibly embarrassing themselves.
6.       Can I make this a small action step only requiring a few minutes to complete?  Unfortunately, many of us use the excuse of not having the time to complete tasks we want to.  However, breaking down the action/goal into tiny, doable chunks and seeing these small actions through on a daily basis will provide the necessary momentum.
7.       When will I carve out time? This is key to your success, and it must be on your daily schedule just like brushing your teeth.  Whether it is done straight away after waking up, or during midday break, or in the evening, it must be scheduled AND be done around the same time each day.
8.       How can I hold myself accountable? Having a person or means of staying accountable is pivotal during the month.  It could be a friend, family member, co-worker that you “report” to. Accountability cultivates the environment for your new habit to grow roots and succeed.
9.       Can I give myself early small successes?  There are many ways to reward yourself for sticking to your new daily action steps. I like to have a glass jar sitting in a noticeable place in my home, and each time I complete my action step, I drop a loonie or toonie (Canadian coins) in the jar.  Once the time period is over, I buy myself something new.  Depending on your tastes, fresh flowers or a new candle, day at the spa, or a relaxing day in nature could all be rewards – whatever makes you happy and excited to do is a perfect reward.
10.   How will I make sure not to forget?  Here too, there are multiple ways of reminding yourself:  send yourself a daily reminder text, sticky notes on the fridge, computer, bathroom mirror, etc., ask a person close to you for a reminder, alarms on your phone, and the list goes on.  Try, if possible and suitable, to do this new habit first thing in the morning so that the chances of your everyday life getting in the way of your success are significantly reduced.
Okay, did your new habit pass the test? If so, then your chances of being successful are good.  If not, then you might want to re-evaluate.

Good habits are a dynamic thing.  They facilitate change one step at a time, and they help you ensure that these changes become part of your life.

Forming new habits is important as they can play a crucial role in several aspects of your life, including mental as well as physical health, productivity, relationships and self-esteem. 

It’s always advantageous to revisit your habits and assess what is serving you and your health well and which ones aren’t.  Remember that both your mental health and your physical health depend on these habits.

One final note on habits…

Setting good habits is a powerful way to achieve your goals keeping us focused and organized.  Once a good habit is etched in your brain, you’ll be much closer to reaching your goals without even thinking about it.
Today, I challenge you to commit to a new habit for 30 days, carving out the necessary time, making it a non-negotiable item on your everyday to-do list. Get the momentum going now and don’t wait until January 1 to implement it.  There will never be an optimal day to begin.  The time is now, go after it!

That’s it for today, goal getters.

In case you haven’t heard it from anyone yet today, let me be the first to tell you…

You are an amazing human with so much potential and greatness.  I believe in you. Now, go out and show the world what you are truly made of.

Thanks for tuning in and I hope to have inspired you to grow.

Til next time,