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Live Your Best Boss Lady Life!

Tips and actionable items to help you manage your mindset and achieve your goals so that you have success in all areas of your life.  You deserve it and I am here cheering you on!!!

Do You Wish You Had More Joy In Your Life?

Feb 08, 2023

Do you wish you had more joy in your life? Do you keep waiting for outside circumstances or events to bring you more joy and happiness? Do you ever find yourself saying, “I will be happy when…”? Have you ever heard someone say that a person makes them so happy, or that they were so happy that they got a promotion, or that they are so happy they are finally starting a family? 

 

While it is true that people, external circumstances, and events can trigger us to feel joy, it is ultimately what we think about people, circumstances, and events happening in our lives that create the feelings we experience.



In each of the situations mentioned above, it is what someone is thinking about another person, a promotion, or starting a family that creates the feeling of joy. For example, starting a family is an event or circumstance that happens in someone’s life. One person could feel immense joy because this is something they have been wanting for as long as...

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What To Do When Your Mindset Holds You Back

Feb 01, 2023

Your mindset and your beliefs about yourself are powerful. They can elevate your confidence, your actions, and the results you get in your life, or they can crush your confidence, limit your actions, and limit the results you get in your life. Have you heard of the “fleas in a jar” story? It is a great example of how what you believe changes how you act, and therefore the results you get in your life. 

Years ago, a scientist conducted an experiment where he placed fleas in a glass jar. Once in the jar, the fleas immediately started jumping and jumped so high that they were able to jump out of the jar and escape. Next, the individual conducting the experiment put a glass lid on the jar so that the fleas could not escape. The fleas continued to jump but now they were hitting the glass lid, jumping again, and hitting the glass over and over without being able to escape as they had before.

 

What happened next is fascinating. The scientist removed the glass lid...

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How To Keep Going When Lacking Motivation

Jan 25, 2023

Do you find it hard to stay motivated? If so, you are not alone, because it is not possible to stay highly motivated at all times. Of course there are people who seem to have a higher level of motivation ongoing, however, it does not mean they actually do. It is likely more about their mindset and their ability to push through and to keep going despite challenges or discomfort. 

 

As someone who is trained in motivational interviewing and who teaches strategies that help dial up and sustain motivation, I know too well how motivation can come and go. What typically happens is that we get excited about doing something new, we are energized and ready to take action because something is important to us, and then things get hard, uncomfortable, boring, frustrating, or challenging. When this happens to you, your brain will try to tell you all the reasons why you should stop working towards the thing you are trying to achieve and as a result, your motivation drops. 

Part of...

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How to Manage Worst-Case Scenario Thinking

Jan 18, 2023

Do you find that you spend a lot of time thinking about all the worst-case scenarios that could happen? Worst-case scenario thinking, or “catastrophizing”, is a thought distortion that negatively impacts many individuals and can involve only considering the worst possible outcomes, blowing things out of proportion, or dismissing any positive outcomes including the best-case scenario. When you spend a lot of time thinking about worst-case scenarios, you also experience the emotions that accompany your thoughts about only negative outcomes occurring. Common emotions associated with worst-case scenario thinking include anxiety, worry, stress, fear, distress, hopelessness, sadness, and anger. 

There is a difference between planning for challenges that are likely to occur, and thinking about things that are very unlikely to happen. When you are using the logical part of your brain and considering if there are any actions you can take to reduce the chance of something...

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Don’t Allow Overwhelm To Prevent You From Achieving Your Goals

Jan 05, 2023

The Merriam-Webster dictionary defines overwhelm as “to cover over completely, submerge”, “to overcome by superior force or numbers”, or “to overpower in thought or feeling”. When we, as humans, experience overwhelm it is usually the third definition of “to overpower in a thought or feeling”. Overwhelm is a feeling you experience when you believe you have too much on your plate and/or when you think life has thrown something at you that is more than you can handle. 

 

Overwhelm can hit you all at once if something significant happens in your life, or it can build slowly until one day you feel like you don’t know how you can handle everything that you have to do. Overwhelm can result in ruminating thoughts about the circumstance(s) causing the overwhelm, challenging feelings of stress, anxiety, or fear, and/or physical symptoms in the body such as an upset stomach, tightness of the chest, fatigue, or headaches. When...

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Behavioral Activation: 4 Steps to Getting Unstuck

Dec 07, 2022

Do you have days where you don’t feel like doing something, even though you really "should”? If so, you are a normal human being. This is an experience we all have at some point. Some people experience this more than others, and some of us experience this more during certain periods of our lives than others.

 

Feeling like you don’t want to do something could be related to challenges with emotional or mental health, or it could be that you are feeling overwhelmed and tired. It could also be because there is something more appealing that you want to do. Regardless of the specific reason, it is because in some way the things you are needing or wanting to do feels challenging. Our human brain is wired to keep us comfortable and to have us use the least amount of energy possible throughout the day. If it is not managed, your brain will want you to play small, stay as comfortable as possible, avoid risks, and do the things that bring the most pleasure, while using...

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Be Intentional About Where You Spend Your Mental Energy

Nov 23, 2022

You experience approximately 60,000 thoughts per day. That is a lot, right? There is no way you can give attention to everything that comes your way, or that goes through your brain. Because of this, you can either be intentional about what you are thinking, or you can allow your brain to choose your thoughts for you. What can be helpful to know is that given the choice, your brain will likely choose to focus on the negative things, the hard things, the things that did not go well in the past, and the things that it thinks you should worry about in the future.



Your brain does this to protect you. It thinks that if you focus on the hard things or the negative things that it can protect you from them, or you can save yourself from them. When this happens, you often spend a lot of time and mental energy having thoughts that do not serve you. This is what is happening when you receive nine compliments and one piece of constructive feedback, and all you can think about is the one piece...

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8 Strategies for Improving Your Sleep

Nov 17, 2022

Not getting enough sleep consistently will negatively impact many areas of your life. It impairs your mind just as having a couple of drinks does. It can increase food cravings. It can cause you to be irritable, anxious, or sad. It can age you faster, and it can negatively impact overall health. It can slow down your productivity and efficiency and increase your distractibility. If you struggle with sleep, the good news is that it is “fixable”.

 

I recently worked with someone who has not been able to get a good night’s sleep in over 10 years. She had accepted that it would never get better and told me, “I am just a bad sleeper”. After just 4 sessions, she is now able to go to sleep earlier, she is able to fall asleep quickly, she no longer wakes up in the middle of the night, and she wakes up feeling refreshed instead of groggy and tired. It has been life changing for her in many ways.

 

 

I know there are many people who struggle with...

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4 Strategies to Support Your Emotional Well-Being

Nov 09, 2022

Emotional well-being is just as important as physical well-being, however, it is often neglected until it becomes a significant concern. Your emotional well-being can impact how you feel on a daily basis, your outlook on life, your relationships, your career success, and the overall quality of your life. The goal in life should not be to “just get by”. The goal in life should be to thrive, feel joy, and to feel a sense of overall life satisfaction and fulfillment. 



The reality is that you will be faced with challenges in your life. When you are emotionally well, you are better able to respond to unexpected events in a way that does not make the situation worse.  You are also able to bounce back from adversity easier and faster. One way of taking care of your emotional well-being is to check in with yourself from time to time to assess how you are feeling, what you would like to experience more of, and what you would like to experience less of. 

 

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3 Strategies for Creating Empowering Beliefs

Nov 03, 2022

What you believe about yourself, what is possible for you, and about the world around you impacts the life you create for yourself. Have you ever had periods of time where nothing is working in your favor and then other periods of time where it feels like many good things are coming your way all at once? This is a common experience for many people. So, the question is, why does this happen?

 

In my opinion, your belief system plays a big role in this. If it feels like things are not going your way, your mind will give you more evidence of this. It will also remind you of times in the past when things have not gone your way. If you are spending a lot of time focusing on negative things happening, you are signaling to your brain that negative things happening are important to you and it will then go to work for you and find more negative things. When this happens, you will not feel energized, excited, or hopeful, and therefore the actions you take can reinforce your beliefs that...

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