Archive for Productivity

desk owner is trying to get things done, pink notebook, pink flowers on white desk,

The Power of Accountability and Body-Doubling for Productivity

Posted by Carolyn on
 September 24, 2024
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desk owner is trying to get things done, pink notebook, pink flowers on white desk,Accountability and body doubling are two powerful strategies that can significantly boost productivity, especially for people with ADHD. As a certified professional organizer and productivity coach, I offer both services to help you stay focused and achieve your goals. But which one is right for you?

Accountability involves setting goals and having someone (like me!) check in to ensure you’re staying on track. This service is ideal if you’re self-driven but need external motivation. Knowing someone will follow up can give you that extra push to complete tasks, whether it’s decluttering, organizing, or sticking to new productivity habits.

the lower legs and feet of two people running on a dirt path. Taking small steps

Body doubling, on the other hand, involves having someone physically or virtually present while you work or workout. The body double doesn’t do the task for you but creates an environment of focus and shared energy. It’s perfect for those who struggle with distractions or need that extra sense of partnership—making it particularly helpful for ADHD. It is like having a training partner, whether or not they are training.

3 Key Tips for Choosing Between Accountability and Body Doubling:

  1. 3 women working at a rectangular desk providing each other with accountabilityKnow your work style: If you thrive on independence but struggle with follow-through, accountability might be your best bet. If you work better with someone nearby, body doubling can offer that sense of shared focus.
  2. Consider the task: Simple, straightforward tasks like email sorting may benefit from accountability, whereas overwhelming or emotional tasks, like decluttering sentimental items, may be easier with body doubling.
  3. Experiment: It’s okay to try both! Some people find that body doubling works well for certain tasks, while accountability is better for ongoing projects.

To help you experience the benefits of these services firsthand, I’m offering an introductory sessions free of charge until the end of September. A group is gathering to provide community accountability AND body doubling to help each other get a few things done. Here I the link to sign up — don’t miss out!

Organizing Strategies Productivity
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corner of day timer with to-do list title at top of page against blue folder and coffee cup on desk.

The Successful To-Do List

Posted by Carolyn on
 September 3, 2024
  ·  2 Comments

Looking for the successful To-Do List? Does a successful To-Do List even exist?

Yes, it does. However, there are key factors to make it successful.  Many years ago, I prepared this list of seven factors as part of a “Where are they all” series. Here is how to check off all seven.

1. Are all your To-Do Lists in one place?

Let’s start with how many To-Do Lists you have and where you keep them all. Are they all in one room? Frequently, clients complain they can’t keep track and the lists end up spread out across the house, office or desk.

Put all your lists, if you have more than one, in one place.

2. If they are in one room, are they all in one location in that room?person writing "to-do list" with ink pen on in small note book

Ideally, you use only one, or a maximum of two lists. If you are using two, the first is a brain dump of all the things you can imagine you need to do. This list is a way of emptying your brain and to stop the thoughts from swirling. The second is the short list of things to do TODAY. Give your lists a designated home and make sure they get back there.

3. In that location, are they on one piece of paper, one file, one book or in one file folder?

There is not one single, perfect method to contain the successful To-Do List. There are however, more helpful strategies. I recommend keeping the list in a small notebook. If you identify as a woman or keep a purse, ideally the notebook fits in that purse. It ought to be small enough to carry with you and large enough to keep track of the list, plus any additional to do’s that come up during the day. Using a planner serves the same purpose and keeps the information with your daily activities. It doesn’t matter if this is digital or paper version. Keep it together.

4. Are similar or related items actions listed together?Coaching can support productivity

One of the benefits of writing down the action items, is that related items can be identified. When our thoughts swirl in our head, these feel like unrelated, multiplying action items. Written down, those same items may only be one action with some qualifiers. For example the action item might be “pick up the birthday cake”. The qualifier might be “before 4 pm” or “and dropped off at party venue” or “pick up candles”.

5. Does each item start with a verb?

I call this “verbing up your To-Do List”. Our brains receive clear direction when the action item begins with a verb. If your action relates to getting organized, you might use words like sort, clear, purge, empty, or reduce. Your brain understands the clear action word and knows what to do. Using a verb to start each item removes confusion. On my To-Do List today is “complete weekly blog post on the successful to-do list”.

6. Are your To-Do List items sorted by date identified, date due, level of importance, level of urgency, relevance to your objectives?

Not all to do’s are created equal. Does your list help your brain understand which item to tackle first? Using the 2 list method, the “capture everything” list is just a brain dump of all your thoughts. It can be useful to sort this list by area of your life e.g. work, health and fitness. corner of day timer with to-do list title at top of page against blue folder and coffee cup on desk.The today list represents items that are scheduled for today, are urgent or time sensitive. If you plan your time using time blocking, your to do’s for today are scheduled into the time blocks.

7. Do you know when the items have been accomplished?

An effective goal is one that is clearly measurable. A measurable goal means you know exactly when it has been accomplished. The same is true for the successful To-Do List items. With the birthday cake example above, you know exactly when that item is complete; it’s 4 pm and either you have dropped the cake at the venue or you haven’t. Once again, items written with a verb, and built-in completion details, provide your brain with clarity. These items are easier to accomplish. Accomplishing tasks is faster when your entire To-Do List is built with clear action items.

The successful To-Do List is easy to keep track of, easy to follow and contains clear, actionable items.  “Verbed up”, your brain receives clear information about what it needs to direct you to do and when that task is done.

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desk owner is trying to get things done, pink notebook, pink flowers on white desk,

Simplify: More than Minimalism and Shedding

Posted by Carolyn on
 August 7, 2024
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Recently, I had an opportunity to simplify a few things in my own life. With a volunteer term completed, I transitioned responsibilities over to my successor. Although still in a related volunteer role, I was relieved of a handful of duties. My calendar was emptier and my time freer. That’s when I realized that to simplify is more than simply shedding or trying to minimize the stuff in our lives. It is also a key step in getting and staying organized.

The Difference: Simplifying vs Sheddinglarge male deer with a 10 point rack of antlers

In the world of professional organizers, shedding usually means releasing or letting go. Just like male deer shed their antlers before the winter, and make room for a stronger rack to replace it, so do we shed items that no longer serve us. We let go of things we don’t use, like or need. Or sometimes to make room for something better.

Simplifying on the other hand, is more about making things easier. Processes get simplified to with less steps to make them easier, more manageable or shorter.

I once had a client who needed support decluttering and setting up an office after a move. In that process we also simplified the space and workflow so that everything the client needed to work with on a day-to-day basis was within arms reach, or certainly a short swivel chair swing (technical, organizer term “chair swing”) of her work space.

What About Minimalism?

Minimalism on the other hand, is about shedding a lot of things. It really answers the questions “how much can I do without?” or “how can I so more with as little as possible?”. Not everyone is happy to even attempt minimalist thinking or living.

Behind the Scenes

While it is true, having completed my volunteer position term, I was shedding duties and handing them to my successor. And that felt like simplifying things.

However, I had also been reviewing digital files and moving some to our shared online filing cabinet. While shedding the files in one part of the digital world, I was streamlining in another part.

The great part about shedding is it leaves space of new things. I now had time and space in my calendar and business life to refocus back to this blog, my newsletter and having some fun on social media.

Shedding, Simplifying and Organizing

It takes all three to get and stay organized. Try these tips to get you started:hat, coat and straw bag hanging on wall hooks

  1. Start with shedding. Be the deer in late fall and shed what no longer serves you, what will hinder your progress in your goals or what you no longer use.
  2. Once the shedding is done, how can your work flow or processes be simplified? How can steps be reduced to accomplish the same goal. For one client, I simply mounted 2 removable hooks on the wall beside the outside door of the kitchen. One was for her daughter’s lunch bag the other was for the coat.  These hooks completely simplified the “what to do with the lunch box/coat” after school. She would simply move the hook up as her daughter grew.
  3. Finally, ensure that each item has a home. This home needs to be easy to access (retrieval) to easy to put the item back (storage). When storage and retrieval are easy, you’ve likely simplified and will be able to stay organized.
Declutter Office Organizing Organizing Strategies Organizing Time Productivity Uncategorized
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Toddler with headphones smiling at camera.

Organize to Music

Posted by Carolyn on
 August 1, 2024
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Woman with headphones looking at phone while sitting and patting dog.I frequently encourage clients to organize to music. Put together your favourite playlist. Now see what can be accomplished before the 15 minutes playlist is done.

Bring in a Mel Robins podcast and  boom! My theory has been pushed to the level of science based tools for not only organizing but focus, performance and healing. I highly recommend you listen to the entire show but for now, here is the summary.

Organize to Music for the Tough Stuff

When you listen to music that you associate with great times as a child or young adult, Your brain naturally relates to the mood and feeling of the time and place where you were regularly listening to that music. Favourite high school song? Special song when you and your life partner first met? THAT summer camp song? You know the ones…this the music that you know by heart and when it comes on the radio your mind goes immediately to that time, place and feeling.

Tip 1Toddler with headphones smiling at camera.

Use the music to get through tough organizing. Since this music is guaranteed to put you in a great mood, use this for tackling a tough organizing project. The music will put you in a good and help you get through the tough stuff. Doesn’t have to be limited to organizing to music. My family had an ABBA record that was essential for tackling the Christmas dinner dishwashing at the farm.

Tip 2

After a tough organizing project, use your favourite memory music to reset your mindset. Clearing a loved one’s estate? Left feeling blue and discouraged? Put on your favourite memory music and it will immediately help reset your mindset.

Music for Performance

Have you got a favourite pump up song? If you were being announced on stage, what “walk on” song would you use? What music hypes you up? This music is actually helps you deliver better performance. Whether you listen to it before you have to perform or while you are performing, it will have the same result.

Tip 3

If you are getting ready to tackle an organizing project that is going to require a high level of energy (packing, moving, that over the top full garage?) put on your personal hype music. This music will put you in a state of peak performance and you will get more done. Need to be on top of your game? Put on your “walk on” song and use that increase in energy to get the results you want.

Music for Concentrationblack and white old photos in pile on table

Ever hear of music with binaural beats? This music helps with concentration.  However, you need to be using headphones. Bi means two, right? Aural relates to hearing and ears. Therefore, two ears for two different frequencies that helps you brain into focus, calm or creative thinking. Organizing to music is not just for upbeat. In addition, it can be used for focus and concentration.

Tip 4

Put on some headphones and find a tract of binaural beats to help you when concentration or focus are key in your organizing project. An example might be sorting paper (tax files?) or books where you have to think about what you need to keep.

So, organizing to music is a real, science backed strategy. I highly recommend you listen to the entire podcast in order to hear the full science conversation. And then get your playlists ready and organizing will be easier, more fun and more productive. Have fun.

 

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jumbled collection of many dishes on table

Backlog vs Day-to-Day: What’s the declutter difference?

Posted by Carolyn on
 July 17, 2024
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Jumbled collection of dishes waiting to be decluttered.Many people don’t realize there is a declutter difference between backlog and day to day. Not all clutter is created equally. This will help.

The Declutter Dilemma

Touch it once. Deal with it now. Don’t put it down put it away.

These are all great organizing principles. EXCEPT they only apply to day-to-day decluttering.

If you are dealing with a backlog these strategies will have you frustrated, overwhelmed and a victim of decision fatigue in no time. UGH!

There is a declutter difference between the two type of organizing. One, clearing a backlog, is all about managing large amounts of material as quickly. On the other hand, managing paper, clothes, dishes or documents on a day-to-day basis is quite a separate process.

Here are some strategies that will help you manage the declutter difference and get your space organized to feel calmer and back in control.

Declutter the Backlogwhite coffee mug with "begin" sitting on wood grain table. Sometimes just beginning is hard with a backlog to declutter.

You have a large amount of material to be reviewed, sorted, purged and then organized. Welcome to the backlog. Perhaps you are preparing for a house or condo sale, or maybe a move. Or, you simply have decided you need more space and less stuff so it’s time to take action.

  1. Key Decision: The key decision for backlog is Discard or Keep. Make this decision as quickly as possible. Simply decide what is shed vs what is keep.
  2. Make it Easy: If it’s paper you are sorting, have a recycling and shredding bag or box right beside you. Anything to keep is divided into FILE or ACTION.
  3. Next Steps: Once this first sort has been done, you will likely find only 10-25% of the original pile is actually left with ACTION to be taken. Take out the recycling. Set up your shredder or find a local shredding company and pick a time to get the shredding out of the house.
  4. Last Step: Take the necessary action and then FIND A HOME for the items to be kept. If you are moving, that might mean packing. Having decluttered already, you will be packing and moving much less.

Managing  Day-to-DayDesktop with keyboard, book, magazine and a sign that says To Do. If your day-to-day decluttering has to do's of less than 15 minutes, try and do them right away.

The decluttering difference with day-to-day organizing is to make sure the backlog never happens. The trick is to avoid an accumulation of belongings or paper, so that you don’t have to take the time or energy to ever clear the backlog.

  1. Key Decision: The key decision for day-to-day organizing is “What action needs to be taken?”
  2. Make it Easy: If the action to be taken requires less than 15 minutes, try and do it right away. Although this is not always possible, getting into the “do it now” attitude for those quick tasks will keep the clutter at bay. This is where “touch it once” makes sense.
  3. Next Steps: Once the action is taken, the following question is “Where does this need to live?”. Every item needs to have a home where it can be easily stored and retrieved.  Remember, however, once the action is taken, where it needs to live might be the recycling, shredding or garbage.
  4. Last Steps: Put the item in its home. This is where “don’t put it down, put it away” comes in.  You are done.

There is a decluttering difference between clearing a backlog versus maintaining a clutter free home or office on a day-to-day basis. Not all clutter is created equal. A different strategy is needed whether you are clearing the backlog to downsize or managing today’s mail. Have fun and keep going.

 

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orange/red full moon over leaves of forest or garden

Summer Solstice and Full Moon

Posted by Carolyn on
 July 8, 2024
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orange/red full moon over leaves of forest or gardenWith both the Summer Solstice and a Full Moon, the last weeks of spring promise renewal. The beginning of summer is a time for Mother Nature to bring rebirth to her garden.Try these three easy tips to help you take advantage of that renewal energy.

Evaluating Before Summer

Tip 1

For some people, the Summer Solstice marks the midpoint of the calendar year. This is an excellent time to reflect on what’s working, what’s not and how far have you come to the goals to which you strive for the year.

For others, the end of June marks the close of a fiscal year end. Evaluating what has worked and what has not for your business will help set you up for success during the next fiscal year.

hands cupped as in a bowl, holding ripe, red strawberries

Setting Intentions

Tip 2

This is a great time to set an intention for your own renewal. What do you bring to this auspicious time of year – the transition from spring into summer? What would you like to accomplish while the weather is warm, the days are long and the garden is plentiful?  For the jam makers and berry lovers, in the northern hemisphere Summer Solstice and the Strawberry Full Moon heralds the ripening of strawberries. For many this reminds them that eating fresh from the garden is often still available via farmers markets and self pick market gardens.

Tracking Intentions

Tip 3

two hands, right hand writing in goal tracking journalTracking your progress on intentions is equally important to setting them. We are often so grateful for a relaxed summer atmosphere that we forget we had intentions for healthier eating, more exercise, increased sales calls – or whatever your mid calendar goals might be. Setting up a weekly tracking system will help you stay on track. Is weekly too often? No. Tracking in small increments makes it easier to keep track and stay on track. It helps to keep your goals top of mind from week to week so that success is more likely. And if things are working to head you in the direction of your goals, it is easier to make a shift, tweak or full pivot to the right direction.

Summer Solstice and the Strawberry full moon provide an excellent opportunity for a check-in, have way through the year. Use these three tips of reflection, setting intentions and tracking progress to get and keep you on track. Make this year your best ever.

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orange sunflowers in blue vase showing calendar to July. show time to plan the second half of 2024

The Power of Process and Outcome Goals

Posted by Carolyn on
 May 15, 2024
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orange sunflowers in blue vase showing calendar to July. show time to plan the second half of 2024. time to evaluate progress on our goalsCreating both process and outcome goals for your business can take energy and time. You will be glad you did and here is why.

Introduction

When it comes to planning for our business, many of us focus on the end result – the outcome we want to achieve; the destination to which we are headed. But what about the journey itself? The steps we take to get there? That’s where process goals come in. In this post, we’ll explore the difference between process and outcome goals, and why both are crucial for a successful plan and achieving success.

Outcome Goals

Outcome goals are the specific, measurable results we want to achieve. They’re the destinations we’re heading towards. Examples of include:

  • Increasing sales by 20% in the next quarter
  • Landing a major client
  • Publishing a book

Outcome goals give us direction and motivation. They help us stay focused on what we want to achieve and give us a sense of accomplishment when we reach them.

Process Goals

woman reading map. process goals are like a map to our outcome goals.

Process goals, on the other hand, are the actions we take to achieve our outcome goals. They’re the steps we need to take to get to our destination. Examples include:

  • Spending 2 hours each day prospecting for new clients
  • Writing 500 words each day to meet a book deadline
  • Implementing a new marketing strategy to increase sales

Process goals help us stay on track and make progress towards our outcome goals. They give us a sense of control and agency, and help us develop new skills and habits.

Why Both are Important

So, why do we need both process and outcome goals? Here are a few reasons:

  1. Outcome goals give us direction, but don’t define the task to get there.
  2. Process goals give us momentum. Without them, we can get stuck in analysis paralysis or procrastination.
  3. Process goals help us take action and make progress.
  4. Process goals help us develop new skills and habits: By focusing on the actions we need to take, we can develop new skills and habits that help us achieve our outcome goals.
  5. Outcome goals can be outside of our control, but process goals are within our control: Sometimes, despite our best efforts, we can’t control the result. But we can always control the actions we take to get there.

Conclusionwoman raising arms in success at tope of hill. both the journey and destination are important.

In conclusion, accomplishing our goals and a successful plan requires focussing on both the journey and the destination. Knowing our destination gives us direction and motivation. Enjoying and focussing on the journey helps us take action and make progress. By setting both types of goals, we can stay focused, motivated, and in control of our journey to success. Remember, it’s not just about the destination – it’s about the journey itself.

 

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Carolyn Caldwell helming a sailboat to show online courses can get you moving in the right direction.

Who is Carolyn Caldwell?

Posted by Carolyn on
 February 29, 2024
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Carolyn Caldwell at the helm of a sailboatWho is Carolyn Caldwell? It seemed like a simple enough request. In a recent content coaching session. Leigh Fowler, pointed out that I had not introduced myself to my followers in a very long time. If ever.

Hmmmm….well that got me thinking.

I started my organizing business in 2005. This coming July I will celebrate 19 years in business. Much has changed in 19 years with the world around me, in my business and in me. My client base has changed as my business focus as evolved and my skill set has developed.

So here goes – a reintroduction of Carolyn Caldwell.

Who was I before my entry into the organizing industry?

My original career was in healthcare where I trained as a nurse. Then there was a stint working in Bella Coola on the northwest coast of Canada then overseas with CUSO in Kimadan, Papua New Guinea.

Dr. Caldwell and Nurse Caldwell on pathway outside health centre Papua New Guinea.

When Dad (Dr. Caldwell) and Mom came to visit Kimadan, Papua New Guinea.

In PNG I supervised two rural health centres and was responsible for connection with ten outpost first aid stations.

I was 25 years old when I arrived, 27 when I left and aged a few decades while there. It was crazy wonderful and sometimes just plain crazy. Yes, I had malaria, almost got myself deported and learned one of my still favourite Christian songs.

Back in Canada I lucked into a spot at the University of Alberta for a Masters degree in health administration. By the time a graduated I was certain I wanted to complete a Phd. I still am certain,  however, after over 30 years and two careers the subject matter has changed dramatically. My time in health care admin lasted only 8 years before the toils of the 80’s and 90’s in health care in Ontario wore me down.

With two small children, a house, husband and mortgage, the days of travelling the country with all my worldly belongings on my back in a knapsack were over.

How did I get started in the organizing and productivity industry?

About that time my daughter learned to channel surf with our new digital TV box. She landed on Peter Walsh‘s Clean Sweep and I was smitten. I was fascinated with the marriage of organizing as a profession and the psychological issues of being disorganized. While watching every episode I could find, I also came face to face with the reality I was keeping way too many baby clothes and supplies. I was 44; the likelihood of more children was slim. So, I watched and purged. Bags and bags of gear left our house. While auditing a coaching program for a friend, I realized there might be a business venture for me.

Thus, in 2005 Wellrich Organizers was born. I found the National Study Group on Chronic Disorganization, now the Institute for Challenging Disorganization (ICD). I joined the Professional Organizers in Canada (POC) and the National Association of Productivity and Organizing Professionals (NAPO). Having been socialized by the health care system that credentialing protects the public, I worked hard to achieve my Certified Professional Organizer in Chronic Disorganization and my Certified Professional Organizer designations. I subsequently went on to earn my Master Trainer designation with ICD.

Having volunteered in leadership since university, jumping into the volunteer leadership track was a natural step. By 2009 I was a Director on the POC Board of Directors and currently have been honoured to serve as President of the Board of Directors for ICD.

Carolyn Caldwell as Coach

Carolyn Caldwell in skis, helmet and red ski coaching uniform at top of ski hill.

I get the best views at the top of the ski hill.

Before long in, it was clear that coaching was an obvious skill to add to my tool box. I credentialed as a Certified Organizer Coach and subsequently transitioned to a Certified Productivity Coach. The addition of coach training has probably been one of the most influential parts of both my organizing career and training. Coaches learn to support and hold space for their clients. They believe their clients and knowledgeable, competent, resourceful and whole. Stepping back as the expert and holding space for clients completely changed my approach as an organizing professional. As my practice has evolved, I have developed a proprietary coaching model Mindfully, I AM Evolving.

Carolyn Caldwell as Teacher

I taught sailing as a teenager and have taught skiing professionally, as a CSIA member and ACA coach since my children could carry their own skis and ski better than me. It seems only natural to add teaching to my career in the organizing and productivity world. I’ve created courses on marketing, planning and kickstarting a new service-based business. Having made many, many mistakes as an entrepreneur, and invested heavily in my personal development, I realized I could shorten the learning curve for others.

Caldwell Evolution Inc TodayAqua wing over dark blue wave in Caldwell Evolution Inc. logo

The word Evolution came from a mentored coaching session with other coaches seeking recertification. It was perfect. Evolution describes my exact understanding of the decluttering, learning, coaching and getting things done process. I incorporated the business in 2015 and launched the new company in 2016. In 2020 a rebranded to the look, touch, feel you see today. The wing over wave represents the freedom of flying and the nourishment of water. My goal is that clients would achieve that sense of freedom by mastering clutter-free living for a calm and powerfully productive life.

I love the work that I do coaching and teaching. I especially love that I specialized in working with individuals managing chronic disorganization. Most of my clients have been diagnosed with ADHD, regardless of whether they seek my out because they are overwhelmed with clutter, frustrated trying to get stuff done or discouraged at not getting their business up and running.

Watching clients achieve those AH HA moments makes it all worthwhile. When they tell me they are becoming, evolving, to the best version of themselves, the version that THEY want to be, are goosebump moments for me.

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child in yellow and blue rain coat looking a yellow-painted brick wall with scripted writing "believe in yourself"

When Mindset Matters, and What to Do

Posted by Carolyn on
 February 15, 2024
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child in yellow and blue rain coat looking a yellow-painted brick wall with scripted writing "believe in yourself"Our minds are not easy to manage. There are times when mindset matters more than others.

Reality Check

Harsh reality greeted my 5 am routine this morning. One of the boats had dismasted in the southern Atlantic.

I am mesmerized, like thousands of other sailors around the globe, by the progress of the boats in the 2023-2024 Global Solo Challenge. The sailing event is a single handed, non-stop, around-the-world race passing by all three of the major capes: Cape of Good Hope (South Africa), Cape Leeuwin (Australia) and Cape Horn (Chile). A seasoned sailor, I can confirm this event is not for the faint of heart, will or nerve.

In the months since the event started, there have been many breakages of varying severity. Boats have resigned from the race for a variety of reasons and pulled into safe harbour. Other than severe personal injury, or a hole in the hull, the dismasting of a sailboat is probably one of the most severe of potential damages. Without the mast and even a small amount of sail in place, sailboats become unstable in wind and high seas.  A small amount of sail can stabilize the boat, moving it forward to run with the wind.

Back to this morning; news of a dismast was bad enough. Making matters worse, a major weather depression with high winds and seas would arrive within 30 hours at the vessel’s location. The sailor made the extremely difficult and heart wrenching decision to seek assistant for a rescue. The coast guard was alerted, nearby boats were notified; one nearby ship has turned around. Rescue is expected, hopefully before sunset.

view of setting sun over leeward deck of sailing yacht.Why Mindset Matters

I can’t imagine what would be going through the mind of the skipper. Options? Resources? Panic?

Sailing solo requires the ability to think clearly under the most pressing of conditions. Alone, it is essential to maintaining a calm, composed brain that can keep identifying challenges and solutions. Most importantly, you have to believe that the solutions will work or that there even is a solution.

I noticed the similarity between this skipper’s mindset and that of clients and colleagues who were successful in their goals. Most of us don’t fear for our safety in the middle of the Atlantic Ocean. Sometimes however, we can feel quite adrift in the personal or entrepreneurial ocean of challenges.

Managing Our Mindset

Do you believe that things will go well? If they don’t go well, do you believe you can find a solution?

Can you stay positive in the face of challenges? Can you say you will be successful?

These skills, and I do believe they are skills, take time to develop. High performance athletes work with mental performance coaches to train themselves for mental toughness. Mental strength helps them manage through fear and the weight of expectations. A “can do” mindset promotes creativity to find solutions under pressure. Faith in one’s abilities provides confidence when making decisions under pressure.

woman sitting on hill cross-legged looking out over valley in peaceful environmentStrategies for Mental Toughness

You may not have access to a mental performance coach, however, you can still strengthen you mindset to support your goals and dreams. Here are some strategies to try. Use whichever works for you. There is no right or wrong choice.

  1. Practice meditation. Meditation requires mindfulness which promotes awareness. Awareness helps us notice what is working and what isn’t. With this awareness one can focus on doing more of what leads to solutions and less anything else. Meanwhile, the meditation keeps us grounded in the here and now, rather than living in fear of the future or regrets of the past. Meditation can be as simple as a walk in a forest, noticing what is happening now: birds singing, a wind blowing, the colour of the sky.
  2. Write down your goals, both short term and long term. When written, ambitions become tangible and real. A tangible challenge is far easier for which to create a solution than a nebulous, unclear dream.
  3. Break it down. Whenever something is unclear, overwhelming or frustrating, write it down and then break it down. Breaking a task, project or challenging situation into its smaller parts, helps us find a place to start. Keep breaking steps down until you find one that you can accomplish with 100% certainty.
  4. Read books that discuss strategies for success especially around mental toughness and a positive mindset. One of my favourites, and a simple, easy read, is Who Moved My Cheese by Sr. Spencer Johnson. I especially recommend the follow up books Out of the Maze and The Present.

Back to Reality Checkup

With a “can do” mindset and strategies that have a tried and true track record for success, most tough situations can be managed. You will find yourself committed to finding a solution and achieving success. You may also find yourself less stressed and enjoying the challenges of your entrepreneurial, other career or personal life.

Update: The sailor was rescued within 24 hours, before dark and before the storm arrived at his location.

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Habits: Tripping vs Thriving

Posted by Carolyn on
 February 5, 2024
  ·  No Comments

woman in brown sweater and scarf sitting on log an looking out over body of waterHabits can sometimes be very helpful. Other times they trip us up and get in the way of accomplishing our goals. In the Mindfully, I AM Evolving coaching program I support clients to recognized both and learn how to use, or modify them.

What is a Habit?

A habit is behaviour we do without thinking. It is an unconscious response to something. Habits are part of a triad identified by behaviour researchers such as Charles Duhigg. Our minds perceive a stimulus which creates a reaction and that in turn creates behaviour which we understand to be the habit. In his book, The Power of Habit, Duhigg identifies the cue, routine, reward loop which represents our habits. Our mind perceives a cue, we respond with a routine reaction and receive the reward that the mind has learned will be produced. A habit is a learned reaction to a cue which results in us receiving a reward.

Tripping Habitsyellow caution tape wrapped around yellow barricade.

Unfortunately, as we all know, not all habits help us get to where we want to go.  Anyone with a sweet tooth knows how hard it is to break the habit of eating the free candy of the hostess desk in a restaurant. For many it’s picking up their smart phone and finding themselves mindlessly scrolling a social platform without even realizing they are using up work, play or study time.

Thriving Habits

On the other hand, some habits help us to reach our goals or to stay safe or become a better version of ourselves. The habit of checking that the door is locked when leaving keeps us safe. Looking left then right then left again before crossing the road keeps us safe.  For members of the Robin Sharma 5 am Club, getting up early helps them move forward in personal and professional development.

Mindfulness, Awareness and Habitswoman raising hands in triumph looking our over lake

The Mindfully, I AM Evolving coaching program is a proprietary coaching program.  The program helps clients self-coach using a four step model. Mindfully, refers to developing awareness. I stands for Intention, identifying who they would be as their best self. The A refers to Attention or where to place their energy, what strategy is required, to become that person. Finally, M stands for Mindset; what do you need to know, understand or believe in order to make that Intention a reality.

When it comes to habit, the first challenge is to identify that a habit exists. Using mindfulness – defined as paying attention, on purpose, in the present moment without judgement – one starts to develop awareness of one’s unconscious actions, behaviours or thoughts. Unconscious actions, behaviours or thoughts are, in fact, habits.

So What? Now What?

That’s great Carolyn but what do I do with all this?

With awareness, we can decide if we like how the habit impacts our life. If you like the outcome, great, do more of it. If you don’t like the outcome, modify, manage or eliminate the habit to get a better result. Awareness allow us to decide what to do. When we don’t even notice we are doing something, its impossible to change it.

To help yourself become more aware of your habits, try an experiment. See if you can develop the awareness to catch yourself using a habit. Reserve judgement, just be aware.

What did you notice?

How does it impact your ability to be successful?

Is it causing you to trip or to thrive?

What would be a better action or what can you do instead?

What will you do next time? How will you catch yourself?

Using these few questions you will develop the mindfulness to catch yourself in a habit which you can then arrange to modify if need be.

 

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