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Transform your Thoughts and Life

Fri, 09 Aug 2024 07:01:56 GMT

Affirmations: Transforming Your Life One Thought at a Time

So much is going on around the world and it's easy to get caught up in negative thoughts, stress, and self-doubt. This can cause anxiety, the flight, fight, freeze state and create a spiral of hopelessness.

Whilst we can take action to address some of the things that impact us, sometimes we need to help our mind get to a place of hope, confidence and self-belief.

A simple, effective way to shift your mindset is affirmations. A powerful tool that can help you transform your thoughts, feelings, and ultimately, your life.

What Are Affirmations?

Affirmations are positive statements that you repeat to yourself, usually daily, to challenge and overcome negative or self-sabotaging thoughts. They are like mental exercises; the more you practice them, the stronger and more resilient your mindset becomes.

The Science Behind Affirmations

Research shows that affirmations can have a profound impact on your mental health and overall wellbeing. By regularly practicing affirmations, you can rewire your brain to focus on positivity and success. This concept is backed by neuroscience, where studies have shown that repeating positive statements can activate the brain's reward centres, making you feel more optimistic and motivated.

How to Create Powerful Affirmations

Creating effective affirmations is both an art and a science. Here are some tips to help you craft affirmations that resonate with you:

Keep It Positive: Focus on what you want, not what you don't want. Instead of saying, "I am not stressed," try "I am calm and centred."
Be Specific: The more specific your affirmation, the more powerful it will be. For example, instead of "I am successful," say "I am confident and successful in my career."
Use the Present Tense: Affirmations should be stated as if they are already true. This helps to create the mindset that what you desire is already a reality.
Believe in What You Say: Affirmations work best when you truly believe in them. If a particular affirmation feels out of reach, try modifying it until it feels right for you.

How to Incorporate Affirmations into Your Daily Routine

Incorporating affirmations into your daily routine doesn't have to be time-consuming. Here are some simple ways to make them a part of your life:

Morning Ritual: Start your day by repeating your affirmations aloud or in your mind while getting ready.
Write Them Down: Keep a journal where you write your affirmations every day. This can reinforce your commitment and help you stay focused.
Visual Cues: Place sticky notes with your affirmations on your mirror, computer, or any other place you frequently look at.
Meditation: Integrate affirmations into your meditation practice by repeating them during your sessions.

Real Life Success Stories

Many successful individuals credit affirmations as a key part of their personal growth and achievements. Whether it's overcoming a major challenge, achieving a lifelong goal, or simply improving day-to-day life, affirmations have helped countless people transform their lives.

As I’m writing this, the Paris 2024 Olympics are taking place and reminds me that Michael Phelps, the most decorated Olympian of all time with 28 gold medals has openly discussed how affirmations played a significant role in his success.

Michael would repeat positive affirmations to reinforce his belief in his abilities, like "I am the best swimmer in the world" and "I will achieve my goals." This practice helped him to build confidence, stay focused, and perform under pressure, contributing to his record breaking achievements in the pool. His consistent use of affirmations is a powerful example of how mental training can complement physical training in reaching the highest levels of athletic success.

And, on another level, I use them in places where I can begin to feel anxious like in airports. I use “I am safe, I am calm, I am loved” whilst breathing deeply and my mind starts to believe this and send the message to my body that all is ok.

Conclusion

Affirmations are more than just feel good statements; they are a powerful tool for change. By consciously choosing positive, uplifting thoughts, you can start to see real shifts in your mindset, behaviour, and overall life.

Remember, the key to success with affirmations is consistency and belief.

Start today, and watch how your life transforms, one thought at a time.

Let us know in the comments how affirmations have impacted your life.

#WilsonSpirit #CareerWellbeing #Coaching #Affirmations #ScienceForLife

The Power of Hobbies

Wed, 31 Jul 2024 13:20:36 GMT

The Power of Hobbies: Boosting Career Wellbeing

In the fast-paced world of work, it’s easy to become consumed by professional responsibilities. However, cultivating a hobby outside of work can significantly enhance your career wellbeing.

Here’s why:

1. Stress Reduction

Engaging in a hobby offers a mental escape from work related stress. Whether it’s painting, gardening, or playing a musical instrument, hobbies provide a relaxing outlet that helps to reduce stress levels. This, in turn, leads to better mental health and increased productivity at work.

2. Improved Creativity and Problem-Solving

Hobbies stimulate the brain in different ways than work tasks. Activities like writing, crafting, or playing chess enhance creative thinking and problem solving skills. This creative boost can lead to innovative ideas and solutions in your professional life.

3. Enhanced Time Management

Balancing a hobby with work requires good time management skills. Learning to allocate time for hobbies helps improve overall efficiency and time management at work, leading to better organisation and productivity.

4. Networking Opportunities

Many hobbies, especially those that involve group activities like sports, book clubs, or volunteer work, offer great networking opportunities. Meeting people with similar interests can lead to valuable professional connections and friendships that enrich your career and home life.

5. Personal Growth and Confidence

Mastering a new skill or improving in a hobby can boost your self-esteem and confidence. This sense of achievement and personal growth translates into greater confidence in your professional abilities.

Finding Your Hobby

If you don’t currently have a hobby, finding one can seem daunting. Here are some steps to help you discover your passion:

Reflect on Interests : Think about activities you enjoyed in the past or things you’ve always wanted to try.
Explore New Activities : Take classes, attend workshops, or join clubs to explore different activities.
Consider Your Personality : Choose hobbies that align with your personality - introverts might enjoy solo activities like reading or painting, while extroverts might prefer social hobbies like team sports or dancing.
Ask for Recommendations : Talk to friends, family, or colleagues about their hobbies and get recommendations.
Experiment and Be Patient : It’s okay if you don’t find the perfect hobby right away. Try different things and be patient with the process.

Making Time for Your Hobby

Balancing a hobby with a busy work schedule requires intentional planning. Here’s how to make time for it:

Schedule It : Treat your hobby like any other important appointment. Set aside specific times in your calendar dedicated to your hobby.
Start Small : Begin with short, manageable sessions. Even 15 minutes a day can make a difference.
Combine Activities : Find ways to integrate your hobby into your daily routine. For example, learn a new language whilst commuting.
Prioritise : Recognise the importance of your hobby for your overall wellbeing and make it a priority.
Set Boundaries : Protect your hobby time by setting boundaries at work and home.

Summary

Having a hobby outside of work is not just a leisure activity; it’s a vital component of career wellbeing. It reduces stress, fosters creativity, improves time management, expands your network, and enhances personal growth. By taking the time to find and nurture a hobby, you invest in your overall happiness and professional success.

So, what’s your hobby? Let us know in the comments

#WilsonSpirit #CareerWellbeing #Hobby #PowerOfHobbies #Thrive

Slow Start Success

Wed, 17 Jul 2024 12:19:24 GMT

How’s your morning?

Did you jump out of bed ready to go?
Did you crawl out of bed thinking of all the things you have to do?
Did you rush or go slow?

How we start our days can have a huge impact on how the rest of the day unfolds.

I used to write in my gratitude journal, move my body in some way and meditate each morning. And somehow, somewhere, I’ve lost that practice even though I know how good it makes me feel.

We all do it, we commit to something, and it works well, we feel the benefit, and then at some point it just stops and then we stop feeling the benefits.

Well, this morning I stopped and reflected.

I haven’t written in my gratitude journal for a while, I haven’t meditated for a while, I have moved my body but not consistently and that might just be why I’m feeling sluggish and less motivated to do the things I really want to commit to.

Instead of doing my usual ‘kick up the a**’ to get me going again. I just sat and thought about what I really needed this morning, and it wasn’t to go all out.

It was to go slow.

So, for the next 15 minutes, this is what I did:

Drank 0.5 litres of water
Sat on my window seat with the morning sun on my face whilst I read a poem from a book my friend shared with me recently
Listened to a song that I hadn’t listened to in ages which doubled up as a meditation
Stretched my body

And it felt gooooood!

And now I’m getting through so much work, I’m feeling inspired, I have energy, I feel calm and grounded, I’ve made better food choices and I feel more like me again.

It reminded me of the story of the Tortoise and the Hare who had a race to see who was faster. The Hare took off really quickly and took a nap halfway through, confident that he would win. Whilst the Tortoise, started slowly and maintained that same pace until he finished the race first.

The moral of the story is that you can be more successful by doing things slowly and steadily than by acting quickly.

How can you introduce something slowly into your life to start your mornings?

It doesn’t need to take hours of your morning.

Whatever you choose to do, you’ll reap the benefits throughout the rest of the day and it’ll ripple out everyone around you.

Here’s me giving you a kick up the a** to give it a go ��

Do Something for Yourself

Fri, 12 Jul 2024 15:39:39 GMT

Welcome to the shortest blog I’ve ever written.

I’m tired and struggling for inspiration today.

Instead of forcing myself to think of something creative, which we all know doesn’t work – creativity can’t be forced!

I’m just going to let you know what my inner voice is telling me.

“You’ve given a lot of your energy to other people this week, take some time and do something just for yourself”

I’m going to listen and take myself off into a quiet corner to read the last few pages of my book.

If you’ve given a lot of energy away this week, here’s your permission to do something just for yourself this weekend.

What will you be doing?

#WilsonSpirit #CareerWellbeing #NoInspiration #Tired #JustForMe #JustForYou

What's Your Dream?

Thu, 04 Jul 2024 12:54:09 GMT

If you can dream it, you can do it.

If you have a dream for your life, then your dream already exists in reality.

You wouldn’t have been able to dream it if it didn’t exist, would you?

So, if your dream exists, how can you get closer to it?

I've always had a dream of living by the coast.

Steve and I dreamt that when we retired, we would move to the coast & live the life we dreamed of, but I had a nagging thought, why wait to live that life?

How can we make it happen sooner?

The more we thought about it and took actions to make it real, like planning weekends at different coasts (planned them, never went there!), the more opportunities arose which brought our dreams closer.

Within 6 months we’d found an area we loved, within 12 months, we’d stretched ourselves to buy a cottage there, within 24 months Steve was given a job opportunity which meant we could move there.

We were leaving everything we knew behind, but it felt right, so we took the risk & moved our lives to the coast.

We created our own company, built a new community, connected with so many people, and I’m sitting on the window seat of our cottage writing this looking out at the water.

Dreams can come true.

Dream them.

Take action towards them and they come closer to you.

Whether it’s a dream career, a dream way of living, a dream to travel, a dream to learn something, a dream to take a different direction.

If you can dream it, it already exists, so what small step can you take towards your dream?

Go on, do it!

And let us know, we love hearing from you.

#WilsonSpirit #CareerCoaching #DreamLife #LiveYourLife #TakeAction

Nature to Nurture

Thu, 27 Jun 2024 07:24:38 GMT

In last week’s blog we talked about creating moments of calm and 83% of you responded to a poll that getting outside in nature is your go to choice to bring more calm into your life.

This wasn’t a huge surprise to us because getting outside is one of our choices to balance out our days too.

And we’re not the only ones – we talk with our clients about getting to know your real self, your core values and feelings to make decisions and create the life that feels right for you.

Well, within each of us, there’s an internal feeling to connect with nature which has been termed “Biophilia” by E O Wilson.

This concept suggests that humans have an innate affinity for the natural world, stemming from our evolutionary history when our survival depended on our knowledge of natural environments.

It suggests that interacting with nature can lead to a greater sense of peace, happiness, and overall wellbeing. Being out in nature can evoke positive emotions, reduce negative thoughts, and increase the feeling of being alive and connected to the world .

We absolutely get that – when we’re outside, it gives us more energy, we have moments of inspiration, develop creative solutions to problems and it changes our mindset.

If we've got down from thinking about the troubles some of our family are facing or overwhelmed with work, the best medicine for us is to simply get outside, even if it’s just for a 15-minute walk at lunchtime. It’s a real game changer.

Why don't you try it next time you notice that things are getting on top of you, take a walk and notice all the things you can see, hear, smell and touch. It brings everything back into perspective and you can continue your day feeling a little calmer and more focused.

And as I type this, it’s currently blue sky and sunshine in the UK – so make the most of it!

Where will you experience nature today? Let us know in the comments below.

How do you create calm?

PH728811 — Thu, 20 Jun 2024 16:13:38 GMT

When was the last time you took some time out, just for you, to create a moment of calm?

It seems quite a decadent thing to do, but it gives you so much more than a relaxed few minutes...

Taking time out allows us the chance to reset, realign and restore. Which in turn helps us to be more productive, creative, present and love our lives a little bit more. It’s one of the most important gifts we can give to ourselves. And if you think you don’t have time, then it’s even more important.

What will you do? Here's 10 ideas to get you started:

Have a nap?
Think about what you're grateful for or share your thoughts with someone else
Move your body by going for a run, dancing around your lounge (my personal favourite, closely followed by no.1)
Take some deep breaths or maybe practice a breathwork technique like box breathing
Listen to a guided meditation - here's a 10 minute Calm & Focused meditation
Read a book
Do something kind for someone else - compliment them, say something you value about them or smile more
Stretch your body
Declutter a draw or cupboard
Have some fun or remember something that really made you laugh

Remember, taking time out isn’t a luxury and it doesn't need to take a long time. It’s a necessity for you to function, to recharge and approach your day with a sense of balance, peace of mind and to really embrace what your day has to offer.

How are you going to take some time out? Let us know in the comments.

Boost Your Career with Journaling: A Quick Guide

Wed, 12 Jun 2024 20:27:37 GMT

In today’s fast-paced world, career advancement and transitions often require more than just hard work and a good CV or resume.

Journaling is a simple yet powerful tool that can help you achieve your career goals, whether you’re looking to climb the ladder, switch fields, or start afresh.

This blog explores how journaling can support your career and make those big changes feel less daunting.

1.Discover Your Strengths and Passions

Journaling helps you get to know yourself better. By writing about your daily experiences, you start to see what you’re good at and what truly excites you. This self-awareness is key to making informed career decisions and finding work that you’re passionate about.

How to Start:

Daily Reflection: Write about what you did today. What tasks did you enjoy? What challenges did you face?
Weekly Summary: Sum up your week. Highlight moments when you felt most productive and satisfied.

2. Set Clear Goals and Track Progress

Setting goals is easier when you regularly jot down your thoughts and aspirations. Journaling helps you clarify what you want to achieve and keeps you accountable by tracking your progress over time.

How to Start:

Goal Setting: Write down your career goals. Be specific, what do you want to achieve in the next six months or year?
Progress Tracking: Every week, note what steps you’ve taken toward your goals and what’s still needed.

3. Enhance Decision-Making Skills

When it comes to making career decisions, journaling can be a gamechanger. By writing out the pros and cons of your options, you can make more thoughtful, informed decisions. I do love a list!

How to Start:

Decision Journaling: Whenever you’re faced with a big decision, write down all your thoughts and feelings about it. This helps you see things more clearly and choose the best path.

4. Boost Creativity and Innovation

Journaling encourages free thinking and creativity. It’s a great way to brainstorm new ideas and explore different perspectives, which can lead to innovative solutions at work or even spark a career change.

How to Start:

Idea Dump: Regularly write down any new ideas that come to mind, no matter how wild they seem.
Perspective Shifting: Reflect on your experiences from different viewpoints. What would you do differently?

5. Build Confidence and Resilience

Writing about your successes and challenges builds a narrative of your career journey. This can boost your confidence and resilience, especially during times of change or uncertainty.

How to Start:

Success Log: Keep a log of your achievements, no matter how small. Review it when you need a confidence boost.
Challenge Reflection: Write about how you overcame obstacles. This reinforces your problem-solving abilities and resilience.

Practical Tips to Get Started

Be Consistent: Set aside time each day or week for journaling.
Use Prompts: Start with questions like, “What did I learn today?” or “What’s my next step?”
Be Honest: Write openly about your thoughts and feelings.
Incorporate Visuals: Use drawings or charts to express your ideas if that helps you.

In summary, journaling is a versatile tool that can significantly impact your career. It helps you gain clarity, set and achieve goals, and navigate transitions with confidence.

So why wait? Start journaling today and unlock your full career potential!

Journaling has been such a game changer for my career and life. It’s really helped to clarify my thoughts, set me on the right path and gives me actions and solutions that I wouldn’t have found without writing them down.

Have you got any journaling tips or stories to share? Comment below! Let's learn from each other.

Feeling Overwhelmed?

Thu, 06 Jun 2024 15:11:27 GMT

What, Why and How to Manage Overwhelm.

Feeling overwhelmed is a common experience, especially in today’s fast-paced world. It can stem from various sources, including work pressures, personal responsibilities, or emotional stress.

Understanding what it means to feel overwhelmed and how to manage it effectively can help you regain control and reduce stress.

What Does It Mean to Feel Overwhelmed?

When you feel overwhelmed, you may experience a sense of being buried under a large amount of stress or tasks. It often involves:

Mental Overload: Struggling to process information or handle too many tasks at once.
Emotional Exhaustion: Feeling emotionally drained or unable to cope with additional stress.
Physical Symptoms: Experiencing headaches, fatigue, or other physical signs of stress.
Lack of Focus: Finding it hard to concentrate or make decisions.
Anxiety and Frustration: Feeling anxious, frustrated, or irritable.

Causes of Feeling Overwhelmed

High Workload
Life Changes
Perfectionism
Lack of Control
Time Management

How to Manage Feeling Overwhelmed

1. Identify the Sources

Pinpoint what’s causing you to feel overwhelmed. Is it a specific task, a combination of responsibilities, or an emotional issue? Understanding the root cause can help you address it more effectively. There might be more than one to identify – write them down to get it out of your head is a great start and is always my go to.

2. Break Tasks into Smaller Steps

Large tasks can seem daunting. Break them down into smaller, manageable steps. This makes it easier to focus on one thing at a time and reduces the feeling of being overloaded. And, if like me, you like to tick off your to do list – this gives you more opportunity to do that and feel good that you’re taking steps forwards.

3. Prioritise and Delegate

Prioritise your tasks based on importance and urgency. Focus on completing high-priority tasks first. If possible, delegate tasks to others to lighten your load, whether that’s at work or home – family or friends can help you out too.

4. Set Realistic Goals

Set achievable goals and avoid overcommitting yourself. Understand your limits and don’t be afraid to say no to additional responsibilities or commitments inside or outside of work.

5. Practice Mindfulness and Relaxation Techniques

Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and reduce stress. Even a few minutes of mindfulness practice can make a big difference.

6. Take Breaks

Allow yourself regular breaks to rest and recharge. Stepping away from your tasks, even for a short period, can help clear your mind and improve productivity. If you can get outside, even better – nature has a way of putting things into perspective.

7. Maintain a Healthy Lifestyle

Ensure you’re getting enough sleep, eating nutritious and satiating food, and moving your body regularly. A healthy body supports a healthy mind, making it easier to cope with stress and any curve balls that life can throw your way.

8. Stay Organised

Use tools like planners, to-do lists, or digital apps to keep track of your tasks and deadlines. Being organised can reduce the chaos and help you feel more in control.

9. Talk to Someone

Sharing your feelings with a friend, family member, or therapist can provide emotional support and perspective. Sometimes, just talking about what’s happening for you, can help alleviate those feelings of overwhelm.

10. Limit Distractions

Identify and minimise distractions that hinder your productivity. This might include turning off notifications, setting boundaries with others, or creating a dedicated workspace or area to practice mindfulness.

11. Practice Self-Compassion

Be kind to yourself and recognise that it’s ok to feel overwhelmed. Avoid self-criticism and remind yourself that you’re doing your best.

Summary

Feeling overwhelmed is a natural response to stress and excessive demands.

By identifying the sources of your overwhelm and implementing strategies to manage it, you can regain control and reduce stress.

If you’re feeling overwhelmed right now, pick one thing from this list to do now.

If you’re not feeling overwhelmed right now, but know this is something that happens for you, save this for your future self.

You’ve got this!

#Overwhelmed #SelfCompassion #CareerWellbeing #WilsonSpirit #NaturalResponse

Where’s Your Mojo?

PH728811 — Wed, 29 May 2024 13:50:26 GMT

We all have those moments when our motivation hits rock bottom.

Whether it's due to burnout, stress, or simply feeling stuck in a rut, losing your mojo can affect all areas of your life.

But the good news is that it's possible to reignite that spark and find your motivation again.

Here’s how you can start.

1. Acknowledge Your Feelings

The first step in regaining motivation is to acknowledge how you're feeling. It's okay to admit that you're struggling. Recognising your lack of motivation is crucial because it helps you address the root causes. Take some time to reflect on what might be contributing to your feelings. Are you overwhelmed with work? Facing personal challenges? Identifying these factors is the first step towards finding solutions. Journaling about your feelings can really help to work through the challenges you might be facing.

2. Set Small, Achievable Goals

When you're feeling demotivated, the idea of tackling large projects can be daunting. Instead, set small, manageable goals that can provide quick wins and build momentum. Start with tasks that are easy to accomplish. For example, if you’re struggling to get back into a workout routine, commit to just 10 minutes of exercise each day. As you achieve these smaller goals, your confidence and motivation will grow.

3. Reconnect with Your Why

Understanding your deeper motivations can reignite your passion. Ask yourself why you want to achieve your goals in the first place. For your career, it might be to provide a better life for your family or to make a meaningful impact in your field. In your personal life, it could be to improve your health and wellbeing or to develop stronger relationships. Keeping your "why’s" in mind or in a place you see them each day, can help you push through tough times.

4. Create a Routine

Routines provide structure and can help you stay on track even when motivation is low. Establish a daily schedule that includes time for work, exercise, relaxation, and hobbies. Consistency is key. Over time, these routines can become habits that keep you moving forward, even on days when you don’t feel particularly motivated.

5. Surround Yourself with Positivity

The people you surround yourself with can greatly influence your motivation levels. Seek out supportive friends, family members, and colleagues who uplift and inspire you. Limit your exposure to negative influences that drain your energy. Joining a community or group with similar goals can also provide accountability and encouragement.

6. Take Care of Your Physical Health

Your physical wellbeing is closely linked to your motivation levels. Ensure you’re getting enough sleep, eating a balanced diet, and staying hydrated. Regular physical activity, even in small amounts, can boost your mood and energy levels. When your body feels good, your mind is more likely to follow.

7. Celebrate Your Progress

No matter how small, celebrate your achievements. Recognising your progress can boost your self-esteem and motivate you to keep going. Keep a journal of your accomplishments or create a visual progress tracker. Celebrate milestones with small rewards that give you something to look forward to.

8. Seek Professional Help If Needed

If you find that your lack of motivation is persistent and affecting your quality of life, it might be helpful to seek professional support. A career coach, therapist, or counsellor can provide guidance and strategies tailored to your specific situation. They can help you uncover underlying issues and develop a plan to move forward.

9. Engage in Activities You Enjoy

Make time for activities that bring you joy and relaxation. Hobbies, creative pursuits, and leisure activities can recharge your energy and improve your overall mood. Whether it’s reading, painting, gardening, or playing a sport, doing something you love can remind you of the joys in life and provide a much needed break from stress.

10. Be Kind to Yourself

Lastly, be kind and patient with yourself. Everyone goes through periods of low motivation. It’s a natural part of life’s ebb and flow. Avoid self-criticism and give yourself credit for the efforts you’re making. Remember that it’s okay to take things one step at a time.

Reclaiming your mojo is a journey that involves understanding your needs, setting realistic goals, and fostering a supportive environment.

By taking these steps, you can gradually rebuild your mojo and find renewed purpose and enthusiasm in all areas of your life.

Just pick one of the above steps to start with and make that part of your life – one step at a time, you’ll get there…

Conquering Perfectionism and Embracing Imperfection

Wed, 22 May 2024 14:02:24 GMT

You’re not perfect. And no one else is perfect either.

In a world that often glorifies the flawless, it’s easy to fall into the trap of striving for perfection.

Whether it's in our relationships, careers, physical appearance, or how we’re perceived by others, the quest for perfection can be relentless. However, it’s essential to recognise a fundamental truth: no one and nothing is perfect.

The Illusion of Perfection

Perfectionism can be a double-edged sword.

On one hand, it can drive us to improve and excel.

On the other, it can lead to unrealistic expectations and a perpetual sense of inadequacy.

The pursuit of perfection is often a journey without a destination because perfection, in its absolute form, doesn’t exist. This realisation can be liberating.

If you tend to gravitate towards perfectionism and feel you’ve failed when you don’t attain it, remember, you haven’t failed.

The concept of perfection is an illusion.

I’m a recovering perfectionist and still catch myself judging what I’ve done by exceptionally high standards which I wouldn’t expect anyone else to meet. So, here’s some of the things I do when I catch myself heading down the perfectionist spiral again.

Tips to Conquer Perfectionism

1. Set Realistic Goals: Aim for progress, not perfection. Break down larger tasks into smaller, manageable steps. Celebrate your accomplishments, no matter how small they may seem.

2. Embrace Mistakes: Understand that mistakes are a natural part of the learning process. Each error is an opportunity for growth and improvement. Don’t be afraid to fail; instead, view failures as stepping stones to success.

3. Practice Self-Compassion: Treat yourself with the same kindness and understanding that you would offer a friend. Acknowledge your efforts and give yourself credit for the hard work you put in, even if the results aren’t perfect.

4. Focus on the Process, Not the Outcome: Enjoy the journey and the experiences along the way. Often, the most valuable lessons and growth come from the process itself, not the final product.

5. Limit Comparisons: Everyone’s journey is unique. Constantly comparing yourself to others can fuel feelings of inadequacy. Focus on your own path and celebrate your individual progress.

6. Seek Support: Surround yourself with supportive and understanding people. Whether it’s friends, family, or a mentor, having a solid support system can provide encouragement and perspective.

7. Set Boundaries: Learn to say no and set limits to avoid overcommitting yourself. This can help prevent burnout and reduce the pressure to be perfect in every aspect of your life.

8. Mindfulness and Relaxation Techniques: Engage in practices such as meditation, yoga, or deep-breathing exercises to manage stress and maintain a balanced perspective.

Embrace your Imperfections

Perfectionism can be quite the barrier to personal satisfaction and fulfilment. By recognising the unattainability of perfection and adjusting your goals and mindset, you can lead a more balanced and rewarding life.

Remember, it’s okay to strive for excellence, but it’s equally important to embrace imperfection and be kind to yourself.

Embrace your imperfections, set realistic goals, and appreciate the journey. After all, it's our imperfections that make us uniquely human.

By adopting these strategies, you can begin to shift your perspective and approach life with a healthier, more balanced mindset.

Perfection isn’t the goal; growth, progress, and self-compassion are.

How do you balance your perfectionist tendencies? Let us know in the comments.

#Perfectionism #EmbraceImperfections #LifeLongLearner #CareerWellbeingCoach #WilsonSpirit

Rewrite your Story

PH728811 — Thu, 16 May 2024 15:40:25 GMT

Reframe the stories you're telling yourself. There's a quote by Sitting Bull who said:

"Inside of me there are two dogs. One is mean and evil and the other is good and they fight each other all the time. When asked which one wins I answer, the one I feed the most."

Our minds are powerful and will believe whatever we tell ourselves. Once we've told ourselves something, our minds will seek out more evidence to prove that story to be true, therefore compounding that belief into reality.

This is great if the stories you tell yourself bring joy and positivity, but what if our brain's negativity bias wins out and your stories make you feel less than satisfied with your life?

Well, you have a choice what you feed your mind (dog).

I used to tell myself that I didn't fit in anywhere, I didn't belong in any group and was always waiting to be caught out for being an imposter. I kept repeating these thoughts over and over until I believed them. My actions reflected those beliefs by continually moving on from relationships and jobs.

Until, I started telling myself that I am the creator of my life, and it can be whatever I want it to be. I started believing in myself more, telling myself stories of who I am and who I can be.

Don't get me wrong, the majority of the time my mind defaults to the positive side but sometimes that other dog slides in and we have to have words!

Reframing Our Thoughts:

The key to transforming our self-talk lies in reframing our thoughts with intention and compassion. Instead of dwelling on perceived shortcomings or past mistakes, we can choose to focus on our strengths, achievements, and potential. By shifting our perspective from one of scarcity to one of abundance, we open ourselves up to new possibilities and opportunities for growth.

6 Tips for Reframing our Stories:

Practice Self-Compassion: Treat yourself with the same kindness and understanding you would offer to a good friend facing a challenge. We’re often much harsher with ourselves than we would be to others.
Challenge Negative Assumptions: Question the validity of your self-limiting beliefs and replace them with more realistic and empowering alternatives. Ask yourself “Is this actually true?”
Celebrate Small Victories: Acknowledge and celebrate your progress, no matter how small, and use it as evidence of your resilience and capability. Build your own fact file in your mind to defeat the negative self-talk.
Visualise Success: Envision yourself overcoming obstacles and achieving your goals, reinforcing a sense of confidence and belief in your abilities. It’s one of the tactics professional sports people use to become more successful.
Seek Support: Surround yourself with positive influences - friends, family, colleagues and mentors, who uplift and encourage you.
Harness the Power of Affirmations: Affirmations are positive statements that we repeat to ourselves to reinforce desired beliefs and behaviours. Choose affirmations that resonate with you personally and reflect the reality you wish to create. You can use our Mindset Game Changer to help create affirmations that are aligned to you, by clicking here: Mindset Game Changer

As the architects of our own reality, we possess the power to rewrite the stories we tell ourselves.

By reframing our thoughts with compassion, courage, and intention, we can transform our self-talk from a barrier to a catalyst for personal growth and fulfilment.

Let's embrace the opportunity to rewrite our narratives, reclaim our power, and step boldly into the next chapter of our lives.

Remember, the stories we tell ourselves shape the world we inhabit. Choose yours wisely.

Let us know which stories might be holding you back or how you’ve reframed an old story to benefit you.

#WilsonSpirit #Wellbeing #Coaching #Storyteller #Mindset #Choices #Reframe

Has Practicing Gratitude Fallen Out of Fashion?

Wed, 08 May 2024 09:31:54 GMT

In the realm of personal development and self-improvement, gratitude has long been hailed as a cornerstone practice. From ancient philosophies to modern self-help movements, cultivating gratitude has been touted as a pathway to happiness, fulfilment, and overall well-being.

However, in today's fast-paced and ever-changing world, some may argue that gratitude has fallen out of fashion, overshadowed by new trends in the wellness industry. But is this really the case?

Let's explore why practicing gratitude remains as relevant and impactful as ever, especially in the context of career wellbeing and success.

The Gratitude Trend: Is it Losing Steam?

In recent years, the wellness landscape has witnessed a huge array of new practices and techniques promising quick fixes for various aspects of life. There are all sorts of apps and no shortage of people letting you know what you should be doing to make your life feel more fulfilled.

With all of this information being given to us, gratitude might seem like yesterday's news.

Moreover, in a culture that often prioritises achievement and success, gratitude can sometimes be perceived as soft or trivial, especially in professional settings. With the rise of hustle culture and the emphasis on constant productivity, taking time to appreciate what we already have might be viewed as a luxury rather than a necessity.

The Continuing Power of Gratitude

However, despite these perceptions, the essence of gratitude remains timeless and profoundly transformative. Here's why:

1.Positive Psychology Endorsement:

Gratitude isn't just a passing trend; it's backed by robust scientific research in the field of positive psychology. Studies consistently demonstrate its wealth of benefits, including improved mental health, enhanced resilience, stronger relationships, and greater overall life satisfaction.

2.Counteracting Negativity Bias:

Human brains are wired to pay more attention to negative experiences than positive ones - our negativity bias. Gratitude can be a powerful antidote to this tendency by shifting focus towards what's going well in our life, providing a more optimistic outlook.

3.Cultivating Abundance Mindset:

In a world often characterised by scarcity mentality and comparison traps, gratitude helps cultivate an abundance mindset. By acknowledging and appreciating the abundance already present in our life, individuals can attract more positivity and opportunities, both personally and professionally.

4.Enhancing Emotional Intelligence:

Gratitude supports our emotional intelligence by promoting empathy, compassion, and humility. By recognising and expressing gratitude towards others, individuals strengthen their interpersonal skills and build deeper connections, crucial for career success and fulfilment.

5. Coaching Client Feedback:

"It certainly works for me.

For anyone, like me, who was a little unsure about the value of the daily practice of gratitude,

it's been a game changer for me so I'm sure it can be for you."

"I finished my first gratitude book.

I do feel that it has helped me to be very grateful for everything I have during this crazy time!"

Integrating Gratitude into Career Wellbeing

Embracing gratitude as a foundational practice can give you profound benefits:

Cultivating Resilience: In the face of career challenges and setbacks, gratitude can serve as a resilience-building tool, helping you to navigate adversity with greater resilience and perspective.

Fostering Career Satisfaction: Encouraging reflection on aspects of your career that you’re grateful for can enhance job satisfaction and prevent burnout, promoting long-term career sustainability and fulfilment.

Strengthening Professional Relationships: Expressing gratitude towards colleagues, mentors, and clients nurtures a positive work culture and strengthens professional relationships, laying the groundwork for collaboration and success.

Conclusion

In conclusion, while the wellbeing landscape may evolve and trends come and go, the practice of gratitude endures as a timeless pillar of personal and professional well-being.

So, is practicing gratitude out of fashion?

Far from it.

It's as relevant and impactful as ever.

As we make our way through our lives and careers, let’s not overlook the power of gratitude to transform our experiences and enrich our well-being.

If you’d like to get started, click here to download our Mindset Game Changer – this is what started changing our lives around:

Mindset Game Changer

Let us know what you’re grateful for in the comments below

The Importance of Self Care in Career Success

PH728811 — Wed, 01 May 2024 16:10:27 GMT

In today's fast-paced and demanding work environment, it's easy for busy professionals to prioritise their careers over their wellbeing. However, neglecting self care can have detrimental effects on both physical and mental health, ultimately impacting job performance, productivity, and overall satisfaction.

In this blog, we'll explore the importance of self care in achieving career success and provide practical tips for you to prioritise your wellbeing amidst your sometimes, hectic schedules.

Understanding Self Care:

Self care encompasses various activities and practices that promote physical, mental, and emotional wellbeing. It involves prioritising your needs, setting boundaries, and engaging in activities that recharge and rejuvenate you.

While self care is often associated with relaxation and leisure, it's also about practicing healthy habits and coping strategies to manage stress and maintain balance in your life.

The Link Between Self Care and Career Success:

Contrary to popular belief, prioritising self care is not selfish, a sign of weakness or laziness; rather, it's a critical component of achieving sustained career success.

Here's how self care directly impacts your professional life:

Enhanced Productivity: Taking regular breaks, getting adequate sleep, and engaging in physical activity can boost your energy levels, focus, and cognitive function, leading to increased productivity and efficiency in your work.
Improved Decision Making: When you're well rested and emotionally balanced, you're better equipped to make sound decisions, solve problems, and think creatively, which are essential skills for success in any profession.
Stress Management: Chronic stress can take a toll on your physical and mental health, which can lead to burnout, fatigue, and decreased job satisfaction. Practicing self care techniques such as mindfulness, meditation, and relaxation exercises can help you manage stress and prevent burnout.
Work-Life Balance: Prioritising self care allows you to maintain a healthy balance between your professional responsibilities and personal life, reducing the risk of job-related stress and conflicts. Achieving work-life balance is essential for long term career satisfaction and overall wellbeing.

Practical Tips for Incorporating Self-Care into Your Busy Schedule:

Now that we've established the importance of self-care in career success, let's explore some practical tips to integrate self care into your daily lives:

Schedule Self Care Time: Treat self care activities as non-negotiable appointments in your calendar. Set aside dedicated time each day for activities that bring you joy and relaxation, whether it's exercising, reading, practicing mindfulness, or spending time with loved ones.
Set Boundaries: Learn to say no to tasks or commitments that drain your energy or encroach on your personal time. Establish clear boundaries between work and personal life to avoid burnout and maintain balance.
Practice Mindfulness: Incorporate mindfulness practices into your daily routine, such as meditation, deep breathing exercises, or simply taking short breaks to pause and recentre yourself. Mindfulness can help reduce stress, increase self-awareness, and improve overall well-being.
Prioritise Sleep: Make sleep a priority by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Aim for seven to eight hours of quality sleep each night to recharge your body and mind for the day ahead.
Stay Active: Find ways to incorporate physical activity into your daily routine, whether it's taking a walk during your lunch break, practicing yoga, or hitting the gym before or after work. Regular exercise not only improves physical health but also boosts your mood and reduces stress.
Nourish Your Body: Pay attention to your nutritional needs by fuelling your body with balanced meals and staying hydrated throughout the day. Avoid relying on caffeine or sugary snacks to cope with stress, as they can have negative effects on energy levels and mood.
Seek Support: Don't hesitate to reach out for support from friends, family, or professionals if you're feeling overwhelmed or struggling to cope with all the demands on you. Surround yourself with a supportive network of individuals who can offer encouragement, guidance, and perspective.

Conclusion:

Self care is not a luxury, but a necessity for maintaining overall wellbeing and achieving long term career success. By prioritising self-care and implementing practical strategies into your daily routine, you can enhance productivity, manage stress, and cultivate a healthier work-life balance.

Remember that investing in your wellbeing is an investment in your professional success and overall quality of life. Take small steps each day to prioritise self care, and you'll reap the rewards in both your personal and professional endeavours.

What will you do differently to introduce more self care into your days?

In Need of Motivation?

Wed, 24 Apr 2024 19:10:25 GMT

Motivation is the driving force behind our actions, aspirations, and achievements.

It’s the spark that ignites passion, propels us forward in the pursuit of our goals, and sustains our efforts in the face of challenges.

Without motivation, our dreams remain dreams, and our potential goes unrealised.

Understanding the importance of motivation is key to unlocking our full potential and living a fulfilling life. It fuels our determination, boosts our resilience, and empowers us to overcome obstacles on the path to success.

Whether in our personal or professional endeavours, cultivating motivation enables us to tap into our inner strength, stay focused on our objectives, and ultimately, turn our aspirations into reality.

However, motivation doesn’t always come easily, here are ten tips for when motivation is lacking:

1.Break It Down: Sometimes, tasks can feel overwhelming, leading to a lack of motivation. Break them down into smaller, more manageable steps. Completing each step can give you a sense of accomplishment and motivate you to continue.

2. Find Your Why: Reconnect with your reasons for pursuing your goals. Understanding why you started can reignite your motivation and remind you of the importance of your work.

3. Set Clear Goals: Establishing clear, achievable goals can provide direction and focus. Make sure your goals are specific, measurable, attainable, relevant, and time-bound (SMART).

4. Create a Routine: Establishing a routine can help create a sense of structure and discipline, even when motivation is low. Being consistently persistent in working towards your goals each day can make them feel more manageable.

5. Seek Inspiration: Surround yourself with sources of inspiration. This could be through reading books, listening to podcasts, or engaging with like-minded individuals. Inspiration often leads to motivation.

6. Practice Self-Compassion: Understand that it's normal to experience fluctuations in motivation. Be kind to yourself during these times and avoid self-criticism. Treat yourself with the same compassion you would offer to a friend.

7. Visualise Success: Take a few moments to visualise yourself achieving your goals. Imagine how it will feel and the positive impact it will have on your life. Visualisation can help reinforce your motivation and commitment – it works for sports professionals, so it can work for you too.

8. Take Breaks: Sometimes, a lack of motivation is a sign of burnout or fatigue. Give yourself permission to take breaks and recharge. Stepping away from your work temporarily can help you return with renewed energy and focus.

9. Celebrate Progress: Acknowledge and celebrate your progress, no matter how small. Celebrating milestones along the way can boost your confidence and motivation to keep going.

10. Accountability Partner: Find someone who can hold you accountable for your goals. Whether it's a friend, family member, or colleague, having someone to check in with can help keep you accountable and motivated.

Remember, motivation can be fleeting, but consistent action, even when motivation is lacking, is key to success. By implementing these tips, you can cultivate resilience and continue moving forward toward your goals, even during challenging times.

Let us know what you do when your motivation is lacking.

#MotivationTips #ReachYourGoals #CareerWellbeing #ConsistentlyPersistent #WilsonSpirit

Dispelling the Mind Reader Myth

Wed, 17 Apr 2024 17:28:55 GMT

Communication: Dispelling the Mind Reading Myth ��

Communication is the foundation of any healthy relationships, both personally and professionally.

However, there's a common misconception that people can read minds – and the truth is – we can’t!

�� The Mind Reading Myth: None of us are mind readers! Expecting others to intuitively understand our thoughts, feelings, and needs sets us up for disappointment. Instead of assuming, let’s try asking for what we need in an open and honest way.

�� Speak Up: Don't hesitate to voice your thoughts and feelings. Whether it's expressing your needs in a relationship or articulating your ideas at work, clear communication is key. Remember, others can't address what they don't know.

�� Listen Actively: Communication is a two-way street. Actively listening to others creates more understanding and empathy. By tuning in to their words and emotions, we strengthen our connections and build trust.

�� Bridge the Gap : Misunderstandings often stem from assumptions. Bridge the gap by seeking clarification and offering it in return. Clear communication eliminates guesswork and promotes harmony.

�� Cultivate Understanding: Cultivate a culture of open communication in your personal and professional circles. Encourage dialogue, celebrate diverse perspectives, and remain curious at all times.

�� No Assumptions: You’ve heard it before, it makes an ass of you and me when we assume. Instead, choose to ask what someone wants from you in your communication – is it a sounding board, a space to vent, to discuss solutions or purely to be listened to? Then you can respond accordingly in the full power of knowing your role. Everyone's happy!

Summary

Shatter the myth of mind reading, use the suggestions above and see how your relationships evolve. Stronger connections, resolving conflicts more peacefully, and a wider perspective are all yours for the taking.

Speak your truth, listen with intent, and watch the magic unfold! ��

#Communication #MindReadingMyth #HealthyRelationships #ProfessionalGrowth #PersonalDevelopment #Empathy #ActiveListening #WilsonSpirit #CareerWellbeing

The Power of Words

Thu, 11 Apr 2024 17:42:18 GMT

One of the most important tools available to us is our words.

Language is not just a means of communication; it's a force that shapes our reality, influences our emotions, and can profoundly impact our overall wellbeing. Dr. Masaru Emoto, a Japanese researcher, studied the transformative power of words on water crystals, demonstrating how positive and negative words can affect their structure. The results demonstrate the influence words can have in our own lives.

Understanding the Impact of Words

Dr. Emoto's experiments revealed that positive words like "love" and "gratitude" resulted in beautifully intricate and symmetrical water crystals, while negative words produced disordered and chaotic structures. This illustrates the effect our thoughts and words can have on our environment, the people around us and ourselves. Take a look at some of the images online- they're incredible!

5 Ways to Utilise the Power of Words for Wellbeing

1.Affirmations : Start your day with positive affirmations tailored to your goals and aspirations. Affirmations like "I am capable," "I am worthy," and "I am deserving of love and happiness" can shift your mindset and boost your confidence.

2. Self-Talk : Pay attention to your inner dialogue. Replace self-criticism and doubt with words of encouragement and self-compassion. Treat yourself with the same kindness you would offer a friend.

3. Gratitude Journaling : Cultivate a daily practice of gratitude by writing down things you're thankful for. Expressing gratitude not only promotes positivity but also trains your mind to focus on the abundance in your life.

4. Compliments : Offer sincere compliments to others. Kind words have the power to uplift someone and strengthen social bonds, building a sense of connection and wellbeing for everyone involved.

5. Setting Intentions : Before embarking on tasks or activities, set positive intentions. Clarify what you hope to achieve and frame it in optimistic language. Setting intentions helps you stay focused and aligned with your goals.

Summary

Words hold immense power - they can heal, inspire, and transform our lives in truly incredible ways. By harnessing the power of words through practices like affirmations, gratitude, and positive self-talk, we can cultivate a mindset of wellbeing and resilience. Let's choose our words wisely, both in how we speak to ourselves and how we interact with others, creating a ripple effect of positivity and empowerment in our lives and communities.

Navigating Pivotal Conversations

Thu, 04 Apr 2024 12:09:36 GMT

Pivotal conversations can be defining moments in both our personal and professional lives. Whether it's negotiating your current role or a job offer, addressing a conflict at home or work, or discussing future plans with your manager or partner, these conversations can significantly impact our lives.

I'm not the biggest fan of confrontation and given the choice, my default would always be to choose the peaceful option and not rock the boat. However, if it's someone that I care about, I will take confrontation on, and support them to the hilt! I know I need to treat myself with the same respect and maybe I could have had more pivotal conversations in my life so that I wouldn't be described as "the one that got away" by one of my managers.

This blog explores the significance of pivotal conversations and provides practical guidance on how to prepare for and manage them effectively. So, deep breath - let's go...

Preparing for Pivotal Conversations

Preparation is essential for achieving desired outcomes and minimising stress. Here are some steps to help you prepare effectively:

1. Define Objectives: Clarify the purpose of the conversation and identify specific outcomes you hope to achieve. Whether it's asking for a promotion or resolving a conflict, having clear objectives will guide the discussion and keep you both on topic.

2. Gather Information: Collect relevant data, facts, and examples to support your points. This could include performance metrics, feedback from colleagues, or industry research. Being well-informed strengthens your position and increases credibility.

3. Anticipate Challenges: Consider potential objections, concerns, or questions that may crop up during the conversation. Prepare thoughtful responses and strategies for addressing any obstacles that may arise.

4. Practice Active Listening: Pivotal conversations are not just about speaking; they also require attentive listening. Think about how you can do this to truly listen to the other person’s point of view.

5. Manage Emotions : Emotions can run high during pivotal conversations, but it's important to remain calm and composed. Practice relaxation techniques such as deep breathing or visualisation to manage any stress and maintain focus.

Managing Pivotal Conversations

Once you’ve prepared, it's time to navigate the conversation itself. Here are some strategies to help you manage pivotal conversations productively:

1. Establish Rapport: Begin the conversation by establishing a positive rapport with the other party. Express appreciation, empathy, and openness to create a conducive atmosphere for discussion.

2. Communicate Clearly: Articulate your points clearly and concisely, using language that is easy to understand. Avoid jargon or ambiguous terms that may confuse the other person.

3. Stay Flexible: Be prepared to adapt your approach based on the other person's responses and reactions. Flexibility is key to navigating unexpected twists or turns in the conversation.

4. Seek Understanding: Actively seek to understand the other person's perspective, even if you disagree with it. Ask clarifying questions and demonstrate empathy to foster mutual respect and understanding.

5. Focus on Solutions: Instead of dwelling on problems or obstacles, focus on finding solutions and common ground. Collaborative problem-solving can lead to more productive outcomes and strengthen relationships.

6. Follow-Up: After the conversation, follow up with any action items or agreements discussed. Reiterate your commitment to moving forward and express gratitude for the opportunity to share your thoughts together.

Pivotal conversations are inevitable in both life and work, but with careful preparation and effective communication, they can become

opportunities for growth and positive change. And, personally I've learnt that in having these conversations, you come away feeling a huge sense of empowerment.

Let me know in the comments about your pivotal conversations.

Catch up soon

Claire x

#WilsonSpirit #CareerWellbeingCoach #PivotalConversations #Empowered #Preparation

What you value matters

Thu, 28 Mar 2024 15:26:53 GMT

The Power of Personal Core Values: 5 Reasons Why They Make a Difference in Your Life

Personal core values are our guides, showing us the way to live our lives in alignment with what feels right for us. They are the fundamental beliefs that shape our identity, influence our decisions, and ultimately define the course of our lives.

It was one of the first things I did when I started working out why I was unhappy with my life and it was truly illuminating. It showed me why I get so frustrated when I feel dis respect ed, why asking questions and being curious is part of who I am, why removing drama is vital for me to live in peace. Collaborating and sharing my experience with others and expressing my empathy is a huge part of what brings me joy, so I build as much of that into my life.

As a Career Wellbeing Coach, uncovering Personal Core Values is critical for each of our clients. Once you've defined them and understand why they matter so much to you, it transforms the way you live your life.

Here are just five reasons why knowing your Personal Core Values can make a profound difference in your life:

1. Authenticity and Integrity:

Your values are the essence of who you are, the principles you hold dear and the standards by which you live your life. When your actions and choices reflect these values, your authenticity and integrity show through. Living in alignment with your values fosters a sense of balance between your inner beliefs and outer actions. People are drawn to authenticity, and by embodying your values, you attract opportunities and relationships that resonate with who you really are.

2. Clarity in Decision-Making:

Picture yourself standing at a crossroads, wondering which direction to take. Without a compass, the choices seem daunting and unclear. Similarly, without a clear understanding of your core values, decisions can feel overwhelming. When you intimately know your values, they serve as a compass, guiding you toward choices that resonate with your true self. Whether it's choosing a career path, making lifestyle changes, or navigating relationships, aligning with your values brings clarity and confidence to your decision-making process. As a true Libran that can see all sides and all choices, I can find it difficult to make a decision. My values help me streamline my decision process by pointing me in the direction that aligns the most.

3. Resilience in Adversity:

Life will always throw us curve balls and challenges. In times of adversity, it's your values that anchor you when all around you seems chaotic or uncontrollable. When faced with difficult decisions or confronting adversity, your values serve as steadfast pillars of strength, guiding you through turbulent waters. They provide a sense of purpose and meaning, empowering you to persevere with resilience. Knowing that your actions are aligned with your values instills a sense of inner peace and strength, enabling you to navigate life with courage and conviction.

4. Prioritisation and Focus:

In today's fast-paced world, it's easy to get swept away by the demands of external pressures and society's expectations. However, when you're clear on your values, you gain clarity on what truly matters to you. Your values act as filters, helping you discern between what's essential and what's merely noise. By prioritising activities, goals, and relationships that align with your values, you cultivate a sense of purposeful living. This focus allows you to invest your time and energy in pursuits that bring you fulfilment and satisfaction, leading to a more meaningful and purpose-driven life.

5. Purpose:

Knowing your core values can give your life a direction and meaning that just feels right. It’s that sense that you are here for a reason, and you know what that reason is. This can make you feel settled and happy with the path you’re on.

In essence, personal core values serve as the bedrock upon which a fulfilling and meaningful life is built. By embracing and embodying your values, you embark on a transformative journey of self-discovery, empowerment, and authenticity. So, take the time to reflect on your values, nurture them, and let them guide you on the path to a life well-lived.

"Your beliefs become your thoughts.

Your thoughts become your words.

Your words become your actions.

Your actions become your habits.

Your habits become your values.

Your values become your destiny.”

Mahatma Ghandi's Words

Harness the Spring Energy

Wed, 20 Mar 2024 20:21:36 GMT

Harnessing the Energy of the Astrological New Year for a Balanced Life

As we say goodbye to winter (for those of us in the northern hemisphere), and welcome the fresh new energy of spring, we also enter a significant celestial event: the astrological new year.

This event marks the beginning of the zodiac calendar as the Sun moves into Aries, bringing us a new cycle of energy and opportunities.

It's a perfect time to reflect on our lives, set intentions, and gain balance in all aspects.

Embracing the Astrological New Year

The astrological new year, also known as the Spring Equinox, symbolises renewal, growth, and new beginnings. Just as nature wakes up from its winter hibernation, we're encouraged to embark on our own journey of self-discovery and transformation. This is an ideal time to assess where we are in life, identify areas for improvement, and set intentions for the months ahead.

Reflect on Your Goals and Aspirations

Take some time to reflect on your goals and aspirations.
What do you want to achieve in your career, relationships, health, and personal growth?
Use this opportunity to clarify your intentions and visualise the life you desire.
Remember to be specific and realistic in your goal-setting and focus on what truly resonates with your heart and soul.

Cultivate Balance in Your Life

Achieving balance is essential for overall wellbeing and happiness.
Just as the equinox brings a perfect balance of day and night, we too can create balance in various aspects of our lives, including work, family, health, and leisure.
Assess how you're allocating your time and energy and adjust as necessary.
Prioritise activities that nourish your mind, body, and spirit, and learn to say no to things that drain your energy or distract you from your goals (I’m still learning the power of the word ‘No’).

Aligning with Cosmic Energies

Astrology offers valuable insights into the energies during the astrological new year.
Each zodiac sign is associated with unique qualities and attributes that influence our behaviour and experiences.
We’re now in Aries season, which is dynamic, assertive, and action-oriented, making it an excellent time to pursue new opportunities and take steps towards your goals.
However, it's essential to balance this fiery energy with patience, mindfulness, and self-reflection.

Practices for Balance and Alignment

To harness the energy of the astrological new year and create a balanced life, consider incorporating the following practices into your daily routine:

Mindfulness Meditation : Take a few moments each day to quiet your mind, connect with your breath and yourself, to gain calmness and clarity - use our free calm and focused guided meditation on our free resources page.
Journaling : Write down your thoughts, feelings, and intentions to gain insight into your desires and aspirations. A couple of journal prompts to get you started:
What do you want more of in your life?
What brings you joy and how can you bring more of that into your life?
Yoga or Exercise : Engage in physical activities that energise your body and uplift your spirit. Whether it's yoga, jogging, or dancing, find what brings you joy and vitality and DO IT!
Healthy Habits : Prioritise self-care practices such as your sleep routine, nutritious eating, and regular exercise to support your physical and mental wellbeing.
Seek Support : Don't hesitate to reach out to friends, family, or a professional for guidance and support on your journey towards balance and fulfilment.

As we embrace the energy of the astrological new year, let’s take this opportunity to create a life that reflects our deepest desires and aspirations.

By cultivating balance, setting intentions, and aligning with the energies around us, we can embark on a journey of self-discovery, growth, and transformation to create the life we want to live.

What does your dream life look and feel like?

Catch up soon

Claire x

Review your Life

websitebuilder-hub@names.co.uk — Tue, 21 Jun 2022 11:34:03 GMT

How have the last 6 months been for you?

What about the next 6months?

Reviews take place in companies around the world all the time. They’re useful for evaluating and reflecting on what’s happened and provides an opportunity to adjust their actions to keep them in line with achieving their goals.

We’re going to look at how you can take this idea and apply it to your own life. Doing a personal review of your life can help us achieve more balance. We can reflect on the achievements of the last 6 months, and it can help us keep on track with any personal goals or projects we want to focus on for the next 6 months.

What can you learn by looking back?

1. Make a list of everything you feel proud of over the past 6 months

Start by thinking about your experiences you’ve had during this time. This step doesn’t just involve results or things you’ve achieved but focuses on how you feel about what you’ve done.

The things that you feel proud of can be anything. Feeling proud of delivering a project for your company might be on your list, maybe alongside feeling proud of the fact that you’ve exercised a couple of times each week. It’s your list so it can be anything!

2. What were your goals at the start of the year? Have they changed?

Many of us start the year with New Year’s Resolutions. You might find that these have changed over time, or at least shifted slightly. If a particular goal isn’t serving you anymore then this is the time to adjust, where necessary.

As well as looking at your goals individually, reflect on your personal life as a whole:

Are you feeling pulled in different directions right now?
Too many commitments?
Would you like to have more variety in your life?

Asking yourself questions like this now, can help prevent you feeling overwhelmed or like you haven’t made the most of your time.

What can you create by looking ahead?

1. Identify 2 areas of your life you’d like to focus on over the next 6 months

Our lives can be broadly divided up into the following areas:

Family | Leisure & fun | Career | Finance | Relationships | Health – both Mental and Physical | Our environment | Personal development

Explore each area and think about how satisfied you feel with this aspect of your life right now - it can be helpful to think about your satisfaction on a scale of 1 to 10.

Once you’ve identified the two areas of your life you most want to focus on - these will usually be the two areas with the lowest satisfaction scores, write down three things you can do to raise your score in these areas. They don't have to be dramatic changes; consistently taking small steps can also get you to where you want to be.

2. Pick a word or phrase that will sum up your next 6 months

This step might sound a little 'out there', but it’s another way of helping you stay on track between now and in 6 months time.

Having a word or phrase that captures how you’d like to be during the next 6 months helps remind you of the goals and intentions you’re setting/resetting now.

As you might have experienced with goals you've set before, we can start off with the best of intentions to achieve those goals, only to have commitments and distractions throw us off course. Having a word or phrase that sums up how we want to be, supports keeping us aligned with our original intentions and reduces the chance that we’ll regret how we spent our time.

Our phrase at the time of writing this is: Flow with focus

This is our reminder that while supporting people and companies is our core purpose, flowing rather than forcing keeps us energised and at our best both personally and professionally. And remember, these techniques can be used at any time of the year not just midway through or at the start.

Just begin where you are now

5 Top Tips for when you reach a crossroads

websitebuilder-hub@names.co.uk — Mon, 24 May 2021 07:54:14 GMT

Are you at a crossroads in your life?

• Do you feel like there are decisions to be made and you’re not quite sure which way to go?

• Are you feeling stuck and you know something has to change but you can’t quite put your finger on what that is?

• Do you have good intentions to make changes but something always gets in the way?

You’re not on your own.

People have felt like this so many times before and they will do again. We don’t get given a rule book in life to follow all the guidance to reach the happy ever after point and stay there forever.

Fairy Tales are entertaining and we can get lost in their romanticism of how life can be. But there’s something better than reading Fairy Tales.

You can create your own story of your life.

You have that power in the choices you make.

It may take time, energy, focus and risk but the result is that you create a life that feels right for you, is aligned with who you are and what you’re passionate about. It feels amazing because you’re living your life – not someone else’s version of what your life should or could be.

So, what do you do when you find yourself at a crossroads in your life?

You start to make choices.

Make a choice to

1. Find out what really matters to you – sit with your feelings, maybe journal on them and get closer to what your crossroads is telling you. Tell the page all the thoughts that are running through your mind. It really does help to get them out of your head and onto the page.

2. Explore what is working for you right now, what brings you joy and passion? Conversely, what’s not working for you right now. There’s no right or wrong answer here. Be true to your feelings and don’t edit your responses to fit in with what you think other people would think or say.

3. Prioritise what might need to change in your life – your job, career, relationship, how you manage stress, reduce anxiety, find your purpose and passion. Choose your priority if you have more than one. You’ll soon find other things start falling into place when you start taking action.

4. Take action. Take one small step to changing that part of your life. Do you need to do some research? Do you need to seek support? Do you need to have a conversation? Do you need to take some time out? Do something. And then keep taking a small step each day – you’ll soon be heading down the path you’ve created for yourself.

5. Celebrate your successes along the way and choose to learn from any setbacks or mistakes. They will both happen and that’s just the way life is. You can choose to blindly carry on, getting frustrated with your progress and criticising yourself for errors of judgement or you can choose to celebrate and learn.

If you’re still reading, then you’re at a crossroads in your life.

Make a choice to do something different today, because if you keep doing what you’ve always done, you’ll get what you’ve always got.

Choices – we all have them at every point of our day.

#wilsonspirit #wellbeing #wellness #coaching #choices #crossroads #5toptips #makeachoice #takeaction

Walking and Talking

websitebuilder-hub@names.co.uk — Mon, 10 May 2021 13:22:02 GMT

Why do we encourage Walking and Talking?

Firstly, both of these activities are important in their own right for so many reasons. Combined together they can have so many benefits for our physical, emotional and mental health such as:

• Reduces stress

• Improves mood and self esteem

• Increases life satisfaction

• Walking or running outside can reduce feelings of anger, fatigue and sadness

• Being mindful in nature by using all of our 5 senses can increase our self compassion and empathy

• Produces creative solutions

• Makes us aware that we are all part of something significant

• Provides connection to the living world and those around us

Steve and I talk about making self-care a priority and one of our non-negotiables is to get outside for a walk each day. We really do notice the difference if we don’t do it. We feel all of the benefits described above and it only needs to be a 10 or 20 minute walk to start feeling the value of walking and talking.

Changing your environment, instantly changes your mindset. Whatever is on your mind may come into focus, give you more clarity or just reduce the strong emotions you may be feeling. This happens whether you walk or talk so combining them both gives you an extra boost.

We don’t just go for walks for ourselves, we take our clients with us too.

Our coaching programmes are delivered online, face to face, maybe a walk to a waterfall or round the Great Orme, at the beach or having a picnic – we got a lot more creative during lockdown!

The breakthroughs, ideas and creative solutions that take place for our clients by being outside and talking really does give a perspective that may not have emerged in a different environment.

Try and include Walking and Talking into your lives, it’s available to us all.

If you’re at work, maybe arrange walking meetings whether you’re physically together or on the phone – it can help with the fatigue of video meetings taking place at the moment.

And at home, schedule some time into your day to go for a walk, even for 10 minutes and have a chat with a friend or family member.

It really does make you feel more positive and reframe your thoughts.

#wilsonspirit #wellbeing #walkingandtalking #coaching #mindset #selfcare #benefitsofwalkingandtalking

Feel your feelings

websitebuilder-hub@names.co.uk — Sun, 26 Jan 2020 16:18:04 GMT

Are you bored of being told to be positive about everything? ��

Sometimes, you just don't feel like you can be positive about anything right? ��

It can be hard to train your mind to think more positively especially as our brains have a negativity bias (the brain leans towards fear to try and protect us from harm dating back to when we were cave people).

And, you know what, being positive all the time doesn't work, in fact it can make us ill if we supress the feelings that don't feel so good.��

If you're feeling angry, sad, scared, anxious, disappointed (insert your emotion here ��) then it's absolutely ok to feel that emotion. Something has happened or is happening which is making you feel that way.

This is how I deal with negative emotions (most of the time, sometimes I need someone to help me think differently too ��):

1. Acknowledge that I have an emotion or that I'm feeling a certain way

2.Take some time to think about why I'm feeling like that, REALLY feeling like that. I can say it was the traffic, my partner has done something or things just aren't going my way. But underneath that, there is a reason for that emotion which generally leads back to a belief or thought about yourself.

3. Do something to let that emotion out – write in your journal, cry, shout, punch a pillow, go for a run, whatever works for you but try not to do say or do anything that you will regret later.

4. Now, I choose to do something to make me feel different, I take an action to change my thoughts or to do something that is within my control to change my situation or mindset. This could be to take action on a problem, a call to a friend, meditate to let things go/chill the f*&k out, watch a cheesy film, eat my favourite food...anything to change my mindset to one that is more positive.

Because, why would you not want to live with a mindset that works for you, not against you? ��‍♀️��‍♀️

So, feel all your emotions, not just the nice to have emotions, ALL of them.

Then choose how you want to feel...��

and make it happen...��

What will you make happen now?

#wilsonspirit #wellbeing #coaching #feelyouremotions #choices #createyourlife

Stop the overwhelm by doing more...

websitebuilder-hub@names.co.uk — Sun, 05 Jan 2020 14:09:55 GMT

W O A H !!!

“Stop the world for a second, I need to get off to catch my breath”

Have you ever felt like this? Or do you feel like this now?

Just needing a bit more time in the day to deal with everything going on for you?

I know I have, & the past few weeks have been pretty testing to the point where I just wanted to run away & hide under my duvet until it all goes away.

Life’s not like that though, the world doesn’t stop.

But here’s the secret I’ve learned over the past few years… you can stop for a little while by doing more.

“What? You’re making no sense, how can I do more when I’ve just said there’s too much going on?”

You can do more of the things that help you to take a step back, put things into perspective & make you smile even in the times of sorrow, fear, unknown, overwhelm (insert your feelings here).

What works for me & I’ve made sure that I’ve created time in my schedule for it over the past few weeks to keep me balanced are:

• Morning meditation (even just 5 minutes when I wake up)

• Saying out loud what I’m grateful for each day

• Setting an intention to live my day (mainly been “take one step at a time”)

• Being honest about how I feel & accepting those feelings for what they are

• Stretching ( I think I may have been a cat in a previous life)

• Speaking/messaging/meeting friends & family to share support & love

So, what can you add to your schedule to slow your own world down to your pace?

If you want some ideas, then get in touch & we’ll see what works for you…

#wilsonspirit #wellbeing #coaching #stoptheworld #maketime #choices #choosehappy #authentic

What's your passion rating?

websitebuilder-hub@names.co.uk — Wed, 27 Nov 2019 11:27:04 GMT

If it’s not an 8 it will have to wait!

When we created Wilson Spirit we developed a passion mindset.

Not passion in the bedroom sense, passion for who we are and what motivates us or brings us joy.

We have worked for different organisations like Cadbury/Mondelez, Fujitsu, Boots, mid-tier accountancy firms, a private equity run company and a small regional recruitment company and have cultivated a variety of skills between us, here’s a brief overview/list:

· Coaching

· HR

· People Management

· Teaching

· L&D

· Recruitment

· Meter Reading

· Retail Management

· Sunshop Consultant

· Holistic Therapist

· Paddle boarding

· Renovating a cottage on the coast

So, when we decided to walk away from our corporate roles and create a business doing what we love and fulfilling our purpose, it was pretty challenging. Which of these skills should we use, who should we work with and how? Should we do everything and see what sticks? Should we become a niche offering? So many questions!

To answer these questions, we thought about what REALLY matters to us, what are we REALLY passionate about.

That is when we created if it's not an 8 it will have to wait.

We went through all of our ideas for a business and gave them a passion rating...you’ve got the gist now, if it was lower than an 8 it was just going to have to wait.

Why aim low when creating something you love? Aim high and go with what brings you joy and passion – seems to be working out for us so far and it's one of the techniques we use with our coaching clients too.

How could you use this in your life?

Are you trying to make a decision about your next career move, joining a new course, starting a new exercise programme – whatever you’re on the verge of doing or thinking about – REALLY think about how passionate you are about it.

Is it higher than an 8 – then why wait?

#wilsonspirit #coaching #wellbeing #passionrating #createyourlife

How to stop anxiety in its tracks...

websitebuilder-hub@names.co.uk — Tue, 15 Oct 2019 14:01:19 GMT

“You want me to go up to the 25th floor of this building? No way is that going to happen!”

That would have been my inner response only a couple of years ago, maybe even 12 months ago.

Why?

When I experience anxiety, it tends to manifest in situations where I feel like I need to be able to escape at any point. This made travelling on trains, being in lifts, airports and planes, traffic jams, large arenas, supermarkets where I couldn’t see the exit and small spaces really difficult for me.

I remember at one time in my life, I was considering my next role with an external employer and one of my search criteria was how I could travel there (not on trains), how tall was the building (I didn’t want to use a lift), how often would I travel abroad (could I do it?).

This was incredibly limiting.

It was also one of the most frustrating experiences I’ve been through because logically I knew my fears made no sense, I had no evidence to suggest I would come to harm yet my brain would switch to fight or flight mode at any suggestion of going somewhere that could trigger an anxiety attack.

I felt guilty because I couldn’t do various things that I REALLY wanted to do with friends, family and colleagues but I would make excuses or they would stop asking me because they knew I wouldn’t go.

I tried so many different ways to “fix” these thoughts and attacks – hypnotherapy, counselling, homeopathy, distraction techniques, avoidance strategies, holistic therapies, more sleep, changes in diet… I would try anything. Some of these really helped but I still held this deep belief that it could happen at any time if I wasn’t prepared.

What changed then?

How did I get on a plane last month, travel to the USA and work on the 25th Floor of this building delivering wellbeing workshops to support others to live a life they want to live?

I chose me.

I chose to be true to who I am.

I chose to live life my way.

I chose to create the life that feels right for me.

And I choose to live that way every morning when I wake up…

If you feel like this then please know it doesn’t have to be this way forever.

You have a choice too…

...Claire

#wilsonspirit #wellbeing #coaching #choices #choosehappy

A secret to happiness...

websitebuilder-hub@names.co.uk — Tue, 15 Oct 2019 13:52:07 GMT

STOP procrastinating about where your life is going… please

You can spend days, weeks, months, years thinking about what you might want to do or “should” be doing in your life. You can compare yourself to others, to people in the media, or wonder what people might think about you or what if you fail if you try something different.

If there is something in your life that you want to do, that little whisper of a voice that you can hear every now & again but think for whatever reason you shouldn’t do it, so you push it down & silence it… STOP doing that.

Only YOU can create your life, so instead of letting the thoughts, actions & beliefs of others determine how your life turns out, why don’t you START taking an action towards your own goal or dream?

One of the secrets to happiness is simply taking action. You can be one step closer to your dreams, that might feel a bit scary but its more productive than standing still & thinking about it (and much more exciting too!). Forget about what the perfect result might be & just take small steps towards it.

What small step can you START taking towards your dreams today?

#wilsonspirit #coaching #choosehappy #youhaveachoice #inspiration#choices #createyourlife #liveyourlife #clarity #confidence #focus #authentic

Keep it simple...

websitebuilder-hub@names.co.uk — Tue, 15 Oct 2019 12:36:56 GMT

How do you create more moments of calm in your life?

It’s simple.

That’s it, keep things simple.

Each day, hour, minute & second…

We are bombarded with so much information
We feel so many different emotions
We have so many things on our to do lists
We encounter lots of different people
We experience success and failure
We dream of things we may or may not ever get close to
We have our own stuff going on for ourselves

What do you really need to do today? What is the most important thing to YOU today?

Do that.

I know you’re thinking “that’s easier said than done”, and sometimes I’m great at it and sometimes… not so much. But every day, I try to keep things simple for myself and for those around me to experience more calm.

One small step at a time, one thing at a time – keep things simple today.

#wilsonspirit #coaching #keepitsimple #momentsofcalm #onesmallstep

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“Stop the world for a second, I need to get off to catch my breath”