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Disclaimer:  This is B- work, there are spelling and grammar errors.  I had 15 minutes, but I wanted to get this to you…XXOO

You are creating your results every day by the way you think and the way you feel and the actions you take as a result of the way you think and feel.

If you have been following my work for a while, this isn’t new.

If you are new to me, your brain may have just explode.  It’s all good, hang with me!

If you want to attract amazing levels of abundance into your life, you must tune into a higher vibration.  What does that mean?

When you feel a feeling, it vibrates in your body…for real.  Ever walked into a room of tension?  No one had to tell you that there was tension in the room, you could feel it!

Ever walked into a room of joy, you can feel that too.  We feel the vibrations of other people all the time.  We vibes and we receive them.  We attract people with our vibe and we turn them off.

If you want to up level what you are attracting into your life read on!

Here are the top ten ways to raise your vibration now. If you apply these techniques into your daily life, it is guaranteed that you will experience an amazing transformation and you will create results beyond your imagination.

You can create anything that your heart desires!  But first, you must know what your heart desires.

You are the co-creator of your world, so here are 10 ways to up level your vibration today!

1. Gratitude

I know, I know, that’s what everyone says.  It’s totally true!  It is literally impossible to be in a bad mood or put off a negative vibe when you are being grateful for what is presently in your life. Spend two minutes writing down things that you are grateful for every day, and you will feel uplifted instantly. If you can’t think of anything, write down your top 5 memories of experiences that have brought you joy at various points in your life.  2 minutes people…come on!

2. Get More Sleep

People devoted to mastering high performance take time to rest.  Not only will you feel more energized, but also you would have surrendered enough to let go of your frustrations.  You will feel uplifted and vibrant in no time!  High performers need their sleep!

3. Drink More…water!
Drinking plenty of water throughout your day raises your vibration. It helps to eliminate toxins from your system and also hydrates your body so it feels energized and less prone to lethargy. You will feel clearer when you wake up each morning as your energy builds momentum.

4. Get Your Nature On
Being with nature grounds you.  Being in dirt and leaves and flowers and trees is the cure for any bad vibe hanging around you.

5. Get Rid of Stuff That Does Not Serve You
It’s time to clear the clutter out of your life. Empty out all of your drawers and cupboards. Sort through all of your belongings and decide what you are going to either sell or give to charity. By getting rid of the old you are making way for new and exciting things in your life.  We are spending a lot of time in October working on this very thing…don’t miss it!

6. Shake Your Groove Thang
The body releases happy hormones when you exercise. It is a fabulous way to feel good about yourself, and when you feel good about yourself it clears the path to attract more good into your life.

7. Love…all you need is love
Tell all of your friends and family that you love them.  Expressing love boosts your vibration at an incredibly accelerated pace.  Don’t believe me?  Try it!

8. Meditate – Don’t stop reading here… 🙂
This is where blogs like this lose me but hang with me…there are so many ways to meditate. It does not have to me sittign cross legged on the floor burning incense…you know what I mean.  One of the most effective methods of meditation is to just surrender as if you are going to sleep. This is where you tap into Alpha (level of brain frequency) and your vibration is in alignment with the flow of the Universe. Yikes!!!  THat sounded woo but there is science, I promise.  Remember: it is a very personal experience between You And The Universe so cherish the revelations and inspired thoughts that you receive during your quiet reflective times.  Here is how I think about it…when I want to talk to God, I pray.  When I want to listen, I meditate.  Cool huh?

9. Visualize Your Future Self
The pointof this exercise is to tune into the vibration of the reality you want to create for yourself, the Universe sees your intent. It can feel how GREAT you feel about living the life of your dreams, so  it will present you with the appropriate opportunities to follow and eventually create, invite or attract your result.

10. Write + Journal
Attracting, creating and inviting the life of your heart’s desire is all about the connection between your thoughts and your feelings. If you are feeling great vibrationally then it is a winning plan to give you what your heart desires. When your thoughts and feelings are penned to paper they are prone to creation and attraction at an accelerated pace. Write it down, feeling the energy rise and see what unfolds.  Here is the science behind the woo…your eyes see what your mind seeks.

I have a reputation for getting a ton of stuff done in a short period of time.  I have a reputation for being good with my time and always being on time.   I don’t mind admitting that while I have always been all that, time felt very overwhelming and I was always anxious about time.  I was not in a good space with time…at one time.

I started my “time management” journey, for lack of a better term, over 30 years ago.  I was tired of feeling overwhelmed, hated the frantic busy, busy, persona I saw in others and suspected was growing in me.  I felt like I was always running behind, getting to close to deadlines for comfort and had too many irons in the fire.

I wanted to be productive and have free time.  I wanted time to unwind, time to regenerate and time to just be and I also wanted to get stuff done.   I wanted to feel accomplished and energized.

I felt like weekends were just a race here to get this thing done, and then run over here to get that thing done, and then oh ya, we said yes to this and that means we have to do this, and on, and on, and on.

Before I knew it, the weekend was gone, there was no re-energizing going on, there was no reading, growing, learning, relaxing, or experiencing going on.

I was barely keeping up.  Keeping up with what?  I had no idea.  I was overwhelmed!

All of that probably sounds familiar!  That’s what started my quest for the answer to the problem…how can I get more done in less time and enjoy some down time?

The first thing that I had to do was to understand my relationship with time.

• How did I think about time?
• What did I do with my time?
• Was it a waste, was it an investment?
• Do I value time and use it wisely?
• Do I honor the time that I am being paid for?
• When is time slow and when is time fast?
• What would I do if I actually did have more time?
• What am I doing now that I wish I could be doing more of?
• What would I do if I had less time?

Once you really understand how you feel about time, it’s time to take action, change behaviors and up-level your outcomes.

So how is it that I get soooo much done in a short period of time?

First…I really constrain my commitments to other people.  That is the first step in honoring your time.

Just because people ask does not mean that you need to say yes!  Not every invitation needs to be accepted.

Learn how to gracefully and with integrity, say no thank you.  It could be as simple as, “let me check my calendar, I will get back to you by…”  or “I appreciate the invitation, but I have a previous commitment.”  It’s a response that is with integrity, honoring your time and it’s a graceful decline.

If this feels icky because of your “people-pleasing tendencies…be the people that you most want to please.  I promise, you won’t regret it and either will your people.

Next…I write down all the things that I know I am going for the year.  Yep, the entire year!

It’s going to be time consuming the first time you do this but every time after it gets easier and you will see the payoff…more time!   worth the time.

Write down the vacations, the back to school, the out of school, the camps, the shows, all the things that you know are going on.  Write down any steps or processes that go along with all of the things.  Write down the packing for the vacation, the back to school shopping, getting kids ready for camp, packing for the show…all the things.

Get deeper…are you hanging Christmas lights this year?  What are your Thanksgiving plans if you know, if not figure it out.  Make a list of all of the things that you know are going to happen year.

If the thing has multiple steps in the process, write them down as a “to-do’s.”

• Schedule it all and only allow so much time to complete the task.
• Put each to-do in a time slot on your calendar and get it done within that time frame.
• Then…throw the TO-DO list away!!!

The key to success…only allow so much time.  Anything that you do only takes so much time but we will take as much time is available sometimes.  Only allow however much time you need and not one minute more!

What if you don’t know how much time something takes?

It doesn’t matter how much time something takes, it matters how much time you allow it to take.  You can take all day to paint a room or you can take 4 hours.

If you apply this process, for sure, you can paint the room in 4 hours.  If you don’t plan, you could let it take all day.  I allowed each task to only take so much time and I worked within the time constraints of the allowed time.  Kind of like a money budget…

If I give myself 15 minutes to move furniture, that’s what I will use, I can give myself 30 minutes.  It doesn’t matter.  You get to decide the time but I can tell you that we take way longer to do things when we don’t give ourselves an allowance.  We spend more money without an allowance and we waste more time…

You might think this sounds rigid and it will feel that way if that is the thought that you have about this strategy.

The truth is that this strategy actually frees up more time.

Humor me, try it.  Not only will you be amazed with how much you can get done in very little time but you will be amazed at how much time you have to do the things that you love, the things that energize you.

You will for sure have things pop up that you didn’t expect.  Things will also get dropped from your schedule.  You will have to look at your month ahead and make any adjustments and then again at the start of each week.

The point is….know what you are going to do and when you are going to do it.  Put it on the calendar at a specific time and then do it in the time allowed.  Done!  That’s it.  That is how it’s done my fellow goal diggers!!!ook

Click here for a free Get It Done Super Sized Work

Watch the Facebook live Transformation Tuesday Virtual Goal Setting Workshop here.

We are working on diving deep into 30 day goals in our group coaching program.  If you would like to know if a coach can make a difference, let’s talk.  Book a no obligation discovery session today.

We still have 1/3 of the year left.

• What are you going to do with it?
• What results do you want to create by year end?
• How close are you to your Impossible Goal?
• Do you know? Are you tracking it?
• Did you give in or lean in when it got hard?
• Are you pushing through or taking inspired action or are you sitting idle right now.

It’s not too late to set a goal to achieve a result.

Today is the best day to meet with your Chief Thought Officer and Your Chief Actions Officer and get some stuff in the books by year end. You get to decide what that is.

Most of you know that I have been teaching goal setting in some way shape or form over the last 20 some years and so many times I get asked about the purpose of goals, why we should have a goal.

What I want to let everyone know before we even talk about goals is that you are already enough. You were born enough and valuable and worthy as a human.  Having goals and achieving goals is not about becoming more valuable as a human or more worthy or fulfilled or relevant.

Another question that frequently comes up is…why are we so goal oriented?

Two reasons…you are human, and you have a brain.

The brain loves a goal, loves a focus and if you don’t create a goal for your brain to focus on, your brain will throw its goals to you. Your brains goal is to seek pleasure, avoid pain and conserve energy.

That is what we call the primal brain’s goal, the motivation triad. Basically your brain would love for you to stay in bed drinking beer, eating Cheetos and watching Netflix.
Setting goals comes from our prefrontal cortex, the adult brain, the evolved brain. The part of the brain that understands delayed gratification and future self and the benefits of planning for the future and wanting to show up as your highest and best self. All the things.

From a value and self-worth perspective, it’s important to know that…The only reason to have a goal or purpose is to have a different experience on this planet…that’s it.  To add color, flavor and texture to the experience and the achievement and the acquisition of it. To experience attracting and inviting and creating results on purpose.

The reason is NOT to provide an increase in your value or to gain acceptance or be seen as more worthy than another human being or by another human being.

So, what does that mean?

If you decide your purpose in life is to watch Netflix and each Cheetos and drink beer every day, you will have just as much human value and worth as a human who builds a school in Africa.

• The value is the same, the experience is different.
• The value is the same, the contribution to society is different.

It’s super important to know why you want to create your result, why you are wanting to achieve your goal. The why is as important than the what.

Your “what” creates the energy and the emotion for the objective but your why is your Rutter, it guides and directs you. We often think that the how does that…not so.

The why also has to be in alignment with what you want to create.

I have used this example before but if your why for creating a 100k business is to prove your value or worth, you will run out of the emotional energy to do the things to create the results. If your why is from a place of proving yourself to someone or anyone outside of yourself, you will be out of alignment.

Here’s the thing, you may still hit your target but it won’t feel good. We have to be really clear on our why so that the journey is the experience we were hoping for.

For example, if we were driven to do this remodel from a place of comparing our home to someone else’s home or to one up our neighbor or to be more valuable as humans, more worthy to live here…something like that…this remodel would still get done but it would not feel good or necessarily be a good experience. We would be making decisions from a totally different energy and emotion.

I have good way to see if you are moving toward your goal from a good energy, a compelling energy, a clean energy.

• Do you find yourself saying yes to things that you really want to say no too?
• People pleasing?
• Working hard at mattering to others?

You can’t win enough, earn enough, or give enough to complete yourself.  It does not come from the weight loss, the win, the acquisition etc…it comes from your thoughts!

By the way…
In my group coaching program, we work on things just like this and sooooo much more and good news…I guarantee my work!!!

If you thought that life coaching was out of reach for you financially, you will be happy to know that it is not…don’t let your scarcity mindset affect your decision to join and start creating abundance! I have created a group coaching model designed to be affordable and attainable for everyone!!!

…and here is the best part, I GUARANTEE my work. YES I DO. If you show up and do the work and you don’t see the value, I am happy to refund your investment. No problem at all. No contract, you can stop at any time.

Click here and I will be happy to answer your questions and even send you a video of a group coaching call so that you can see if it is right for you!

Do you ever wake up with a thought that you can’t shake?

Do you have thoughts that pop into your head right in the middle of a perfectly awesome moment and they seem to deflate your perfectly good time?

Ever wonder why this happens or what you can do about them?

Me too!

Thoughts that interrupt our sleep or our daily experience are intrusive thoughts. They are generally thoughts that don’t serve us. We didn’t mean to think them, but here they are anyway!

These thought break into our consciousness without our desire for them to be there. They can be irritating, annoying, disruptive to our sleep and disruptive to how we want to experience our life.

These thoughts become more powerful when we try to resist them or go into combat with them.

We tend to either try to ignore them or we grab onto them, wrestle with them and then beat ourselves up for even having them.

That will never work!

There is a Zen saying that says your thoughts may visit but don’t serve them tea.

In short, don’t make the thought have meaning. Acknowledge that it showed up and then exchange it..

Knowing that this is just a thought and that doesn’t make it true is super helpful.  You can even have a talk with the thought. Not an argument, a talk.

If you are ready to retrain your brain, if you are ready to rid this thought, try this brain hack.

Take a “Thought Fast!”

Choose a thought that is disruptive to your life. The next time it pops into your head, allow it, acknowledge it and then exchange it.

Exchange it for a thought that is not disruptive, one that contributes to your life.

Do this for the next 30 days. Take a break from the thought!

Why is this important?

Your thoughts create your results. 100%of the time. Changing your thoughts, creates different results.

If I am constantly thinking the thought that I am tired…guess what? Even if I am not really sleepy, I feel a drain of energy.

That thought is disruptive, it drains me…so instead, I am going to think, “I feel accomplished” or “I feel amazing or unbelievable.”

Awareness is key…what thoughts do you need to take a break from?

By the way…

In my group coaching program, we work on things just like this and sooooo much more and good news…I guarantee my work!!!

If you thought that life coaching was out of reach for you financially, you will be happy to know that it is not…don’t let your scarcity mindset affect your decision to join and start creating abundance! I have created a group coaching model designed to be affordable and attainable for everyone!!!

…and here is the best part, I GUARANTEE my work. YES I DO. If you show up and do the work and you don’t see the value, I am happy to refund your investment. No problem at all. No contract, you can stop at any time.

Click here for more info and when you are ready… I will be happy to answer your questions and even send you a video of a group coaching call so that you can see if it is right for you!

PS: Click here to learn what it is like to work with me.

Many of us struggle with a past we regret and we are in the habit of beating ourselves up for who we are right now.

We are disconnected from our future because we don’t believe in the possibility that we can create a different result.

I want to help you imagine a relationship with yourself in all three time zones.

Past, present and future self.

It’s time to step out of the past of regret and present state of self-assault and into a future self by design, full of balance and abundance.

Today, I want you to think about what your past self gifted to you that you are enjoying the benefits of today.  The brain may say something like…”huh?”

Humor me…

Here are a few examples of mine…

My past self didn’t quit 8 years ago when she fell off the mounting block 4 times.  Today, thanks to her, I am a good rider with confidence and ability.

I am thankful that my past self spent hours and hours learning how to be a good horsewoman, equestrian and human.  Even when 5 am was super early and 10 pm was super late, she kept learning and today I benefit from that.

My past self  conquered a healthy relationship with food and stopped obsessing over food.  Even though cravings and urges were tough, she figured out how to stop because she knew it would not serve her.  Today, I can enjoy eating without guilt, without fear, and I am almost 60 and zero medications.  Maintaining y weight is easy today because of my past self.

I am soooo glad that my past self invested in personal development even thought it felt like too much money and her scarcity mindset freaked out.  Today I enjoy well-being beyond my imagination.

Today, as a result of my past self, I enjoy relationships that I thought could never be repaired.  As a result of my past self, I am obsessed with helping others.

She totally hooked me up with a job I love with an organization I love.   She did things that scared her and challenged her. She worked hard even when she didn’t feel like it.

My past self created an amazing daughter and now I enjoy three beautiful grand children.  It was not always easy to travel and yet I am so thankful that she did because I have been present and engaged in their lives.

My past self mastered “over consumption and under production” and learned how her scarcity mindset was  preventing abundance.

My past self learned how to forgive in such a big way that it changed my life forever!

So my question to me today of my present self is, what can I do today that will make it better for my future self tomorrow, a week from now, a year from now, 10 years from now.

How can I make things even better for my future self than my past self made for me?

What decisions can I make today for my future self so that I can gift her the way my past self gifted me.

If you are tired of beating yourself up over your past, it’s time to look at your past for the gifts that you have received.  What did your past self give you that you enjoy today?

Enjoy this workbook that will help you create a vision for your future self.

Ready  to work with me?

One of the most rewarding parts of working with people and teaching is helping my students create a life of balance and abundance. A life by design! A life that they designed.  Watch the FB Live here.

So many of us feel like life is just happening to us and around us with little control or influence on our part.

When my students use the tools that I teach them, they up level their human experience in all areas of their life.  They create results that they never thought were possible.

One very important area is creating more time!

We know that technically we can’t create more time, we all only 24 hours before the day starts over.

What we can do though is live a life on purpose, by design, with intention and create the results that we want instead of just taking what we get.

The difference between how you actually spend your time and the way that you want to spend your time is your thoughts.  Your thoughts about time create your relationship with time.

What thoughts come up for you when you think about time? What do you value about time? What is your relationship with time?

• The relationship that we have with time determines how much we value time.
• Our relationship with time determines how we spend our time or invest our time.
• When we don’t value time, just like with money, it slips through our fingers.
• When we don’t value time, just like money, we spend it and have nothing to show.
• When we don’t value time, just like money, we are not a good steward of the time we have.

In order to create a life of balance and abundance, we need to consider the time that we give to our life pillars. Here in an example of mine. Yours can look different.

1. Health and Wellness
2. Relationships
3. Wealth
4. Spirituality
5. Growth
   6.. Romance & Love
6. Sanctuary

Many of us are focused on one or two pillars at any given time and only invest in those. That’s going to create lack in another pillar.

When we feel lack in one area, it tends to show up in other areas. That explains why a wealthy person can still have a scarcity mindset. They have unattended life pillars.

I often hear that TIME is the reason that other pillars of life are ignored. Think about which one of your pillars could use a little TLC.

In my group coaching program, we work on things just like this and sooooo much more and good news…I guarantee my work!!!

If you thought that life coaching was out of reach for you financially, you will be happy to know that it is not…don’t let your scarcity mindset affect your decision to join and start creating abundance! I have created a group coaching model designed to be affordable and attainable for everyone!!!

…and here is the best part, I GUARANTEE my work. YES I DO.

If you show up and do the work and you don’t see the value, I am happy to refund your investment. No problem at all. No contract, you can stop at any time.

Click here for more information.

So you want to feel better fast?  I do too.

Learning how changed my life.

It made uncorking a bottle of wine less necessary.  Finding a snack less tempting.  Mindlessly scrolling through Facebook and Instagram way less appealing.

So, what is the key?

Radically reducing the thought drama in your life will help you say no to emotions and activities that do not serve you!!!

Trying to satisfy the urge to over eat, over drink, over shop, over scroll,  is always (and I mean always) about trying to change how you feel, and how you feel is coming from a thought…thought drama!

That doesn’t mean you’re always drinking, eating, shopping or scrolling because you’re feeling a negative emotion. It just means that saying YES to any urge is your brain’s sneaky way of avoiding them.

Feelings like…

• Restless
• Boredom
• Deprived
• Restricted
• Annoyed
• Worried
• Angry
• Frustrated
• Anxiety

So, then how can you feel better fast?

It’s simple…but not easy.

1.  We have to watch where we are bringing our own discomfort and thought drama into our lives.
2. Practice reframing your drama thoughts to neutral thoughts.

Notice the words that I highlighted…we and your.

I know you think that it is something someone said or did that made you feel a negative emotion but remember, your emotions are triggered by your thoughts, not by someone’s actions.  The circumstance is neutral.  Until we interpret the circumstance and have a thought about it, it’s neutral.

Below are some examples of drama thoughts that we create on our own, every day, that create drama emotions.

Example:

• Drama Thought = I’m so late!
• Neutral Thought = It’s 9:00

Example

• Drama Thought = I have a million things to do today
  Neutral Thought = I have 5 things on my to-do list.

Example

• Drama thought = I am exhausted
• Neutral thought = I got so much done today

Example

• Drama thought = This crap always happens to me
  Neutral thought = I can do hard things

Reframing your thoughts in a neutral manner will start to drain the drama out of your dramatic thinking.

I know… it seems like too small of a change to make a difference, but trust me it’s everything.

The more you teach your brain to find the neutral stance, the more you’ll notice yourself feeling calmer and centered.

When it comes to feeling better, you’ll be surprised at how effective these small changes can be.  And when you know how to make yourself feel better without grabbing a drink, or chips, or hitting the purchase button, your habits will start to have less of a hold over you.

So, give it a try.  I know you’ll see a difference.  Click here to watch the Transformation Tuesday Replay.

In my group coaching program, we work on things just like this and sooooo much more and good news…I guarantee my work!!!

If you thought that life coaching was out of reach for you financially, you will be happy to know that it is not…don’t let your scarcity mindset affect your decision to join and start creating abundance! I have created a group coaching model designed to be affordable and attainable for everyone!!!

…and here is the best part, I GUARANTEE my work. YES I DO. If you show up and do the work and you don’t see the value, I am happy to refund your investment. No problem at all. No contract, you can stop at any time.

Click here and I will be happy to answer your questions and even send you a video of a group coaching call so that you can see if it is right for you!

PS: Click here to learn what it is like to work with me.

When it comes to doing the work of going from a fear-based scarcity mindset to one of abundance,  most of us would prefer to teleport ourselves and leap right out of our current situation into the life of something amazing.

If we are being honest, we would love to win the life lottery and just get on with the state of being amazing.

We love the idea of having abundance of everything and at the same time, creating an abundant mindset can feel scary, maybe even icky. It’s because we get so caught up in the fear of what that even means to create an abundant mindset, and it’s association to money that we end up living “make do” lives and creating work arounds.

Workarounds are energy suckers. Energy suckers put a kink in your hose and block abundance.

We create so many workarounds in our lives in order to just make it through the day. You may not even realize what you are putting up with from yourself.

Note:  Hopefully, you have already done the Money Mindset Workbook and you are aware of your money biases.  If not, click on the link  So revealing!

Here is an exercise: 

• Make a list of how you would live if you did win the lottery.  Dream big!
• Make a list of all of the things that you will do when you are rich or have money…you know, when your ship comes in.
• Make a list of how you want to live a year from now, 5 years from now, 10 years from now.
• Make a list of how your future self will be, act, dress, eat and what do you do that you aren’t doing now.

Now, notice the words that have highlights…

We catch ourselves living “if-when, we will” lives because we don’t know how to live the life we want in the future right now!

Maybe your list looks like this:

• dress nicer,
• fresh flowers,
• get my nails done,
• clean sheets more often,
• fresh towel more often,
• go green,
• nicer car,
• nicer home,
• be healthier,
• workout more,
• sleep more…

It’s not about spending money or having money that makes you feel abundant.

Abundance is a state of being. 

Even people with tons of wealth can have a scarcity mindset.

When you move through the world in a state of lack, you start making workarounds in your life and those workarounds turn into energy suckers.  They put a kink in your hose.

So if it’s not about spending money to feel abundant, what?

Incremental Upgrades!

Find one thing off of your list from the exercise and start doing something today.

Living in a messy and cluttered home is a work around, driving a messing and cluttered car is a workaround.

You can make your house nicer and your car nicer just by clearing the clutter. That doesn’t cost anything!

There are things on your future self list that you could implement today.  Keep going back to your list and incrementally upgrading…so fun!

When I met Steve, he was driving a Toyota Tercel. That was over 20 years ago. He was not in a position to trade up so what he did was an incremental upgrade. He had the car painted and detailed and in a few years he did upgrade to the Jeep he wanted. He loves his Jeeps.

“The secret to living the life of your dreams is to start living the life of your dreams today, in every little way you possibly can.” `Mike Dooley

As you start implementing incremental upgrades in any area of your life, you start feeling differently and showing up differently and you will be attracting, inviting and creating different results!

Every incremental upgrade you make attracts more into your life.  It puts you on a frequency to receive abundance.  Every incremental upgrade builds a strong foundation of “having.”  It exercises our “capacity to have.”

Practicing feeling abundant invites more abundance.

Final thought…”you will never create, attract or invite abundance from a place of scarcity and lack.”  Go practice being abundant!  Transformation Tuesday Replay.

Note: : I have a 1:1 coaching program and I have created a group coaching program where we take deeper dives into all of the things that will help up level your results and create a more abundant life. Here is the best part…I guarantee results!! YES I DO!!!

If you show up and do the work and don’t see the value, I will cheerfully refund your investment.  Click here to see what others say.

Do you find yourself looking for a way to reward yourself after a stressful day?  Maybe it looks like a drink or a cupcake or a little online shopping.  You know what I mean…that little treat?

We typically treat ourselves with the very thing that we are trying to eliminate in our lives. Isn’t that interesting?

I have done the very same thing…story below.

We may even feel justified and believe that we are showing ourselves love and compassion when we do that.

But here is what is really happening…

Some days it feels like you’re putting out one fire after another. You can’t control the disaster that was today. So you might as well find a way to feel better.  You are either trying to suppress the way you are feeling or you are trying to create a different feeling.  Either way, it’s buffering from your emotions.

Either way it’s self-sabotage.

…and it works right?

Wrong!!!!

Using a drink or food or any other buffering behavior for stress relief keeps you beholden to the habit, the buzz, the dopamine hit.

What if, instead, you could control how the day felt? What if you could stop putting out fires?  I’m not talking about getting better at controlling the world.

I’m talking about taking a close look at the sentences running through your mind all day long…

• I’ve got to get this done!
• I have so much to do!
• Why does this have to happen to me today!
• Why is he always giving me a hard time!
• Why does this have to be so hard?
• Can’t she see I am busy right now?

We create so much drama with our thoughts. And the habit of dramatic thinking is always fuel for our buffering behavior… over eating, over drinking and over shopping.  Now you might be asking, “how?”  Consider the thought model…

It is your thoughts that create how you feel. It is your feelings that drive the buffering behavior.  Your buffering behavior sabotages the results that you want to create.

True story…

I just hit my ideal weight, felt great, felt amazing actually.  Then after a  thought drama day  of, “this was so hard, I have had a really hard day, I deserve a little treat…’ the following ensued:

Two beers and two glasses of wine, a handful or three of Cheetos and Hot Tamales,  I was no longer at my ideal weight.

The very things I had worked so hard to eliminate were the very things that I used to sabotage my results.

All those seemingly “meaningless” negative thoughts really do add up.  Each one creates a tiny drop of negative emotion. Taken on their own, they’re pretty insignificant.

But taken together…By the end of the day you’re drenched in negative emotion and reaching for relief.

So this week, I want you to challenge yourself to acknowledge how much all your thoughts matter.

When you catch yourself thinking something negative, ask yourself this powerful questions,:

If I never have this thought again, how would it help me stop my buffering behavior? What thoughts can I think today that will serve me better?

XXOO

PS: In my group coaching program, we talking about changing habits that don’t serve your goals. We talk about living a life of balance and abundance. We work on creating the life of your hearts desire. We talk about causing the effect in your life. We work on creating thoughts and emotions that serve you!  Click here to see if coaching is right for you!