It's Week 3 of 4 - 3 - 2 - 1 - GO! 4 Weeks - 3 habits - 2 - 1 New You!

Can you believe that we're at the halfway point? We're heading into Week 3 but, in case you need to review Week 1 again, here's the link. As usual, we're going to spend a few minutes checking in on your goals and we're also going to look at protecting your time by learning how to say yes and no. 

Alright, let's get moving! Don't forget to email me with your progress. Your core busting workout is also up!


Check-in and Assess

You've been working on your goals for 2 weeks now so let's check-in again.

Just like last week, let's grab a piece of paper and simply jot down your thoughts to the following questions. Or, simply answer them in your head as you go along.

1) Given all that you now know about yourself, what's standing out for you in terms of your goals?

2) Are you seeing anything new that you're wanting for yourself?

3) Taking the answers above into account, is anything coming up for you in terms of your goals? Are there any changes that you want to make to your goals? 

3) If you do want to revise your goals, write down those revisions now.

4) Now, taking into account what you just wrote or thought, what's standing out for you in terms of anything you can do each week to help you achieve your goals each week?

5) Just like last week, don't stress about if you did this exercise correctly. There is no right or wrong. This is all about you and what matters most to you. 

Can't wait to hear from you today or tomorrow and hear how things are going. If you haven't already, now is a great time to schedule you live check-ins via phone or google hangout.

I'll see you tomorrow! Don't forget your 10 minute workout too!



Say 'Yes' to you! 

One of the biggest challenges to making changes or accomplishing what we're wanting often comes down to 3 factors: time, energy and boundaries. And, at the holidays, all 3 can be in short supply!

Since we only have 24 hours in a day, something typically has to give and often we give ourselves. When when we say 'yes' to things that we really don't want to do or don't have time to do, we are also telling ourselves and our own goals and priorities 'no'. 

This week we're concentrating on to saying 'yes' to ourselves. This may mean that you will have to put your needs above others which is a challenge for many people. I often tell people to think of the oxygen mask on an airplane. If the masks drop, we are supposed to put them on ourselves first and then assist others. This is because if we don't take care of ourselves first, we won't be of any help to others. Remember this! Your health and well-being is your greatest source of capital. And, if people are depending you, they need you to take care of yourself!

I know it can sometimes be challenging to say 'no'. We may say 'yes' out of obligation, guilt, fear of not being liked, or sometimes we just simply didn't think it through. 

The first step to saying "no" is to remove any guilt we have about protecting our time or our energy. Both are our most precious commodities so we want to protect and budget them. After all, we wouldn't just go and give our money away without thinking about it so why would we spend our time or energy without thinking about it? We owe it to ourselves to be mindful and protective.

Here are a few tips that may help when you need to give an answer.

  • Be firm but polite. "I won't be able to but thank you for thinking of me"
  • You can give a reason or not give a reason. "I'm overextended lately and need to cut back a bit."  
  • Offer an alternative. "I can't do dinner this month but maybe we can catch up {insert time]."
  • Stall but not for too long. If you're not sure, don't answer on the spur of the moment so you have time to think about it. "Hmmm, I'm not sure if that will work with my schedule. I'll have to get back to you." Just don't put off making a decision for too long. This will only increase your stress and the person's who needs the decision.
  • 'No' is not necessarily a bad thing for either party.
  • You want to be fair to the project or other party. So, a 'no' may be the best thing for everyone. "Thank you so much for thinking of me but, if I'm being honest, I really can't give the project the attention it deserves."
  • Keep coming back to your priorities at this moment and make choices that reflect your priorities. You'll know what the right answer is for you when you do this.

This week notice when you're about to say 'yes' when you really want to say 'no'.  Challenge yourself to say 'no'. As your choices align with what you're wanting for yourself, you'll feel better and your well-being will increase. 


All material provided here is for informational or educational purposes only. Please consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Use or reproduction of text or photographs is prohibited without written permission from WellStyles Consulting®. Copyright © 2017. All Rights Reserved.