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Coaching Tools & Tips: News and Tips

Unmute yourself. What really matters to you?

All week we are being bombarded with messages about what we should do to be happier, healthier, and more fulfilled. But we don't often get asked, "What is it that you really want?" What truly matters to you? Is it a promotion, a career change, a new relationship, maybe you want to improve your fitness, create more time for yourself? The list goes on, and the messages pour in every time you open social media. It can often get overwhelming and confusing! So, after endless swiping and clicking, you end up frustrated, demotivated, and doing nothing in the end. So, what can you do?  Where can you start? The change starts from within. Ask yourself the question, "What really matters to you right now?" and work inward.            First Step Create a space for yourself to reflect and write down what's truly important for YOU. The first step is to figure out what you really want to address in your life. It could be that you don't actually want to change your entire career, but you want to work on your boundaries and routines to create more time for what truly matters. Maybe you don't know what matters to you anymore. Your goal could be creating a new habit like taking a half-hour break during the day so you can create space to start thinking about what you really want. Perhaps you no longer know who you are, as you've been directed to make choices that aligned with everyone around you. The first step might be working out who you are, what you like doing, and what your actual dreams are. Someone recently told me, ‘My ex-partner and I always ate healthy, so I never experimented with different cuisines. Now that I'm living on my own, I'm unsure what flavours I actually enjoy. Every time someone asks me to choose the restaurant, I feel stupid and get really anxious.’ So before you start attempting major life changes and follow any advice given to you, establish these three things: What really matters to you? What is it that you want to achieve first? How important is it for you?           Step two Now that you have a goal, break it down into small, achievable tasks and start taking action. But Remember: Be kind to yourself and take one step at a time. Change can be intimidating. You will be challenged as you're taken outside your comfort zone. You might start questioning your decisions. Don't compare yourself to others. Everyone is on their own personal journey of change. Sometimes it will feel like you took a step back. This is okay. Don't go through change alone. Seek out support, helpful tips, and tools to help you on your journey. Ready to unmute yourself and discover what truly matters? Grab a pen and paper, schedule some reflection time, and start exploring! Discover what truly matters to YOU.

The power of saying 'No'.

Life changes can be a rollercoaster , and during these times, setting healthy boundaries is crucial for your well-being. Saying "No" can be a powerful tool that allows you to focus on your mental health and navigate change with more ease. ‍ Healthy boundaries can help you communicte your needs and limits to others. This can be anything from taking a social media detox to politely declining extra commitments at work. ‍ Saying 'No' might feel uncomfortable at first, but it's a vital step in taking control of your life! By setting healthy boundaries, you create space for the things that truly matter to you. So, how do you set healthy boundaries? Here are a few tips: 1. Identify Your Needs: What are your physical, emotional, and mental limitations? *What do you need to feel energised and fulfilled? 2. Be Clear and Direct: When communicating your boundaries, be specific and upfront. *Avoid phrases like "maybe" or "I'm not sure." Here are some examples of saying "No" confidently: > 'Thank you for inviting me to the event, but I already have plans that night. > 'I appreciate you asking me to take on this extra project, but I'm currently swamped with other deadlines. Would you like me to suggest someone else who might be available?' > 'I need some time for myself this evening. Could we reschedule our meeting for tomorrow?' 3. Practice Makes Perfect: Saying 'No' can be uncomfortable initially. Practice saying it with confidence in a safe space. RESPECT Other People's Boundaries: Remember, boundaries are a two-way street. Be mindful of the needs and limits of others.

Are limiting beliefs holding you back?

Here are some ways to check if your limiting beliefs are holding you back from making positive changes in your life:

1. Identify areas of stagnation: Think about areas of your life where you'd like to make positive changes but haven't. What are the specific goals you're not pursuing or the habits you're struggling to adopt? 2. Analyse your inner voice: Pay attention to the thoughts that come up when you think about these desired changes. Are there any negative or self-doubting statements? These could be clues to limiting beliefs. 3. Look for patterns in your justifications: When you find yourself making excuses for not taking action, analyze the underlying reasons. These excuses often stem from limiting beliefs. For example, if you say, "I'm not good enough to achieve that," the belief behind it might be "I'm not capable of success." 4. Challenge the evidence: Once you identify a potential limiting belief, question its validity. Ask yourself: * Is this belief based on facts or just fear? * Is it always true? * Are there examples that contradict this belief? * What evidence supports an alternative, more empowering belief? 5. Consider external perspectives: Talk to trusted friends, mentors, or a therapist about your goals and challenges. They may help you identify limiting beliefs you might not have noticed yourself and offer different perspectives. Here are some additional signs that limiting beliefs might be holding you back: Procrastination: You consistently put off taking action towards your goals. Fear of failure: You avoid new challenges or opportunities because you're afraid of failing. Negative self-talk: You engage in constant self-criticism and negativity. Feeling stuck: You feel unfulfilled and unable to move forward in life. By examining your thoughts, actions, and patterns, you can start to identify and challenge limiting beliefs that might be hindering your progress. Remember, becoming aware of these beliefs is the first step towards overcoming them and creating positive change in your life.

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