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Over the past 20+ years, I have tried different approaches on how I can better manage my energy both in my career and personal life. Regardless if you’re a CEO or a parent who is juggling work, home and kids it can feel like a battle every day.
Our to-do-list is never ending and continues to grow at the speed of light, especially when we live a world of advanced technology at our fingertips 24/7. When you wake up, what’s the first thing that pops into your head…that dreadful list of things just waiting for you? How about when you’re trying to get a decent night’s sleep…are you thinking about all the tasks, appointments and projects you weren’t able to get to?
When I started to learn and practice Mindfulness a couple of years back, I decided to look at how I use my energy/time in a different way, implementing Mindful techniques. When you first focus on the Why and the Trigger that’s keeping you from being productive, you give yourself an advantage of what needs to be done to get you in the right state of mind and back in control of your day(s).
I’ve always been an organized person, being able to keep up with my projects but when you have kids who have a busy schedule of their own and trying to grow your business, a different approach may be necessary. Keep in mind, what worked 3 months ago, may not work today. You must manage and adjust your efforts according to what makes sense and what works.
When things get hectic and a little chaotic, it’s very easy to feel unproductive, overwhelmed, have a poor attitude, notice your performance slipping, procrastinate often, easily distracted and simply out of control. Those emotions will not allow you to focus on what’s important and what requires your full attention.
Managing your day effectively and feeling accomplished is a breath of fresh air and a load off your shoulders. You’ll get better sleep, you’ll be a better person to yourself and others. You’ll manage your workload in a positive way instead of with a headache. Often, we don’t realize how much of an impact the way we administer our time can greatly affect everything and everyone around us.
It gives me great joy to help others overcome the struggle with energy and time management. Witnessing their “Aha moments” and reduced stress level is priceless and reminds me of the reason why I do what I do and love it!
If you’re ready for a change in your life that will make a permanent positive impact, let’s schedule your first session.
Below is an audio file of my own personal experience.
Occasionally you’ll hear a little voice giving you a reason of self-doubt. Don’t listen to it, shut it down immediately! Don’t allow negative self-talk to get in your way of peak performance, success and happiness. If you decide to not shut it down, the voice will get louder and louder and soon you’ll believe it.
The lack of confidence with-in can turn into self-doubt which can turn into fear, it’s just a vicious cycle. Fear will hold you back in life, business, sports, relationships…etc.
To get ahead, we can’t play it safe all the time. We must try to get out of our comfort zone and prove to ourselves we are worth more and capable of reaching a higher level of achievement.
When you’re in a situation and hear that negativity, switch to positive self-talk such as:
*I can do this
*I will do this
*I’m worth it
*I’m better than that
*I’m better than you
*I got this
Go after what you want, keep your focus on the positive outcome to help you get out of the self-doubt funk.
I genuinely love listening to music, from Classic Rock to Salsa. Music gives me an automatic happy-go-lucky boost, even when I don’t need a mood lift. It takes my mind to a higher level of satisfaction, excitement, and joy for life.
This goes for when I’m in the car too, you can bet I’m bumping those tunes. I’m that crazy lady who’s sitting in the driver seat singing and dancing with no shame. I’ve passed this talent down to my kids as they rock right along with me!
My mom’s side of the family has always, had a heart and soul for singing and dancing and I mean we get our boogie on! She’s 1 of 11 children and I have 40 first cousins. We are a force to be reckoned with when we all get together. I guess we have my late grandmother who peacefully passed last October at the young age of 97 to thank for the passion we all share. She had a hip replaced when she was in her late 70’s so she can continue to dance at the senior center. If that’s not loving life, determination and a bit of craziness, I don’t know what is?
I’m in my mid 40’s but I can clearly recall specific childhood memories like it was yesterday. The ones that hold a stronger attachment to, involve music. My grandma always cooked and cleaned with Mexican music on and I too do the same. I like my house clean but that doesn’t mean I like the work that’s involved. But when I turn on my music, it’s less painful.
I remember walking into my grandma’s house after a day at Preschool or Kinder, where my youngest uncle lived at (he passed at a young age due to a health issue) and was blaring Donna Summer, Michael Jackson- Off the Wall album to be specific and Diana Ross. It was an instant uplift even at that age. I can always count on having a great time when visiting.
Without going into deep neuroscience, music has the capability of boosting our mood. Neuroscientist has found that music releases the “feel good hormone” dopamine. Research has also found music to be effective and therapeutic for people who suffer from head traumas and even Alzheimer’s, due to the music causing stimulation through our brain, specifically the Hippocampus which is related to our memories.
Music is a powerful and effective mindset tool when one uses it. I’m not talking about putting on slow songs when you have feelings of sadness, as that may not be effective. If you sense anxiousness or stress, soothing music may be the way to go. Upbeat and fun music can bring a smile to your face when you need it the most.
Many athletes will listen to their favorite song or singer before their event. Allowing them to get “pumped up” focus deeply and or reduce stress levels. Students who are nervous about an exam or a person who has butterflies due to an upcoming job interview can also benefit from music, helping them get into a relaxed mindset.
Personally, I can use specific songs to trigger meaningful and happy moments I’ve experienced even as a youngster. That feeling I get down to the pit of my stomach is priceless and extra special as it’s my very own mind that can produce this reaction.
If you currently don’t have any memories or feelings associated with music it’s not too late. You have the choice and opportunity to make your own positive, feel-good thoughts at this very moment. Give it a try!
Before verbalizing a comment, a statement, showing a reaction or posting on social media do you stop and ask yourself how your words can affect others? Or will such words come back and bite you “in the you know what” down the road (as this happens too many, just turn on the news)? Are you a “speak now and apologize later” type of person?
Because we are quick to speak based on the current state of emotion, it’s easy to express something that may be harmful to self or others without even thinking twice. Ask yourself, “Will my words change the outcome?” “Will my words make the situation better or worse?” “Should I cool off before responding?”
How and what we say will not only affect our spirit but also the people and love ones around us.
When we speak out of emotion, it’s our Limbic system (emotional brain) reacting. It understands black and white, no other shades. Therefore, one must hold a strong enough mindset to be aware and cautions before reacting.
You deserve to take the time to analyze your thoughts. We all have the God-given free will to speak our minds, however, you also have strength and courage, enough to control anything that may be harmful and lead to a toxic situation. Find this exercise as an opportunity to be the bigger better person, a sign of personal growth and maturity.
As an adult, it’s difficult to control our emotions and mindset. Think about how hard it must be for athletic teens or young adults, who play a sport they enjoy, appreciate, and passionate for, handle themselves in stressful situations. Such as going up against the number one competitor, striking out multiple times, missing the winning goal or fumbling the ball. Not to mention all the crazy hormonal changes they are enduring. How can such chaos be controlled, how can the mind think clearly when there’s so much going on in there?
My older son, who plays club baseball, faced an emotional struggle in a few of his games which decreased his performance. I noticed how it was eating him up and couldn’t shake it off. As a parent, we always want to protect our children from any harmful feelings, no matter how old they may be. I knew his frustration wasn’t something I could take away; however, I found it as an opportunity for me to coach him on how he can control his emotions, no matter the situation, by practicing Mental Edge techniques with him on a consistent basis.
By having such advantage, one can reach full potential in their overall performance. To have a healthy and positive mindset, one must learn how to control their attitude, focus, learn how to channel energy, control the internal critic we all have and don’t allow distractions to take you off the path.
The attitude you express is the choice you make, bad or good, it’s a choice. Our attitude is the essential aspect that will determine if we take back control and move forward or do we make no effort at all. If one chooses a negative, poor attitude, it will work against them and hold them back from peak performance. Attitudes trigger emotions, emotions influence overall performance.
The level of concentration will reflect overall focus ability. What you choose to focus on will have an enormous impact on the results one wants to produce. Immense focus leads to a high level of performance.
Direct the energy on which steps can be made to move forward, allowing opportunities. Shut off the little voice that may create doubt in the mind.
Having a strong mental edge over the opponent will always make you the Champion. Ask yourself; is mental training just as important as technique, for young aspiring athletes?
How great would it feel for Mind, Body, and Technique to become one! Performance and Mental Training Coaching can help our younger generation be physically and mentally healthy and prepare them for what life brings.
Do you find yourself helping others more than you actually should? Do you take on a task just because it’s quicker and easier if you did it yourself? Now be honest, did you answer yes?
If you’re a leader or business owner, it’s easy to take over and control the project or task. You may think you’re doing the team a favor by “helping” them, but in fact, you’re doing the very opposite.
Ask yourself, do you want to create a team that highly depends on you? How about running a business where your employees have neither self-confidence nor motivation? Or worse, having your phone ring constantly and email after email when you’re on that much-deserved vacation because things can’t be completed or handled without your input or final answer? Does this sound like you’re running a self-sufficient business or department?
Saying No and empowering your team can be one of the most difficult things to accomplish as a leader but it can be the most rewarding thing you’ve ever done.
Imagine for a minute that you have an amazing team who knows how to communicate, hold effective team meetings for productive collaboration, and seek your opinion/guidance only after they have utilized all available resources. Wouldn’t that allow you to perform GREAT work as a leader to concentrate on what matters the most, allowing you to focus your energy on growing the business instead of putting out fires?
You don’t want to be the bottleneck of your own problem and risk not meeting important deadlines. So how do you do this? Well, you ask questions! Yup ask questions. When someone comes into your office with an issue, what is your first response? Give them the answer of course… but that’s what you should NOT do.
Before you open your mouth, take a deep breath and take in what was just asked of you. Trust me; I know how hard that can be! Now, ask open-ended questions to dig deeper, to ensure and identify the real problem or challenge that’s on the table.
Allow the other person to speak without interruption but guide them to get right to the point, no fluff needed. Sometimes, they’ll answer their own question just by using this technique, of you, asking open-ended questions and not giving them the answer. However, one thing that a true leader must learn is to be curious about what the person has to say. Make eye contact; make them feel as if what they have to say is the only thing that matters. Give them your full attention as this will make a huge difference in the outcome and enhance your communication skills along the way.
Some questions you may want to ask: What’s on your mind? What’s the real challenge here? What’s the real challenge for you? Don’t overwork the problem, ask simple and specific questions. Now, I didn’t say this was going to be easy, it’s going to take time and lots of practice. Be aware of yourself when you want to be the advice villain. Regain control and ask questions.
Give the freedom of responsibility, empower and build confidence!
Having the right mindset can set you free and help conquer any challenge you may be facing. For example, if you’re like me you hold off as long as you can before calling and scheduling that necessary dentist appointment. Although I routinely go every 6 months, which come around way too fast, I have to mentally prepare myself as if it’s the first time seeing a dentist and expecting the worse. Being aware that I needed a couple of fillings re-done didn’t help the nerves.
What normally happens as soon as I add the undesirable event to my calendar, my stomach turns and I try to think of every reason in the book on why I should cancel. Recalling the unpleasant past experiences in the dental chair gives me anxiety until the day of.
This time around I made a vow to myself that I was going to handle things differently. I would take charge and focus on the positives, see the big picture. No more wasting time and energy on the negatives; I will embrace this challenge and change my mindset.
Instead of repeating to myself “I hate the dentist, I don’t want to go” (mind you, Hate is not a word I use loosely) “It’s going to be painful” and “Maybe my fillings can wait a bit longer.” I reminded myself how the dentist office is decorated perfectly with calming colors, they have not one but two flat screen TV’s in each room so I can watch HGTV, I have the BEST doctor I have ever had and I’m finally going to enjoy a nice piece of steak from Del Frisco’s without any discomfort!
I understood I had to change my mindset in order to get through this ordeal. Repeating the lists of positives that I was going to experience, turned off the negative vibes. The past is the past and I was ready to move forward. The mind is so powerful; however, with daily focus and practice, one can overcome any obstacle.
You worked hard to put together a stellar resume. And now you have an interview for a job that could change your life. There is no denying how important this moment is for you. But there is just one problem: You are anxious about how to blow your prospective employer away.
You are not alone, and what you are feeling is completely normal. Below are three tips to help you build your confidence, overcome your nerves, and perform on point in your interview.
P and P
One good method to boost your confidence is to plan and prepare. There are many things to consider when planning and preparing for an interview, like the following:
Drive to the location of your interview ahead of time so that you know where it is and can avoid being late. If you cannot do this, then figure out multiple ways of getting there, and be sure to know where to park.
Do your research on the company.
Write down answers to questions you anticipate, and rehearse your answers, even if it is just the key points.
Create a cheat sheet of things that you want to highlight in your interview so that it is in front of you to glance at as you take notes.
· Lay out your clothes the night before so that you start to get into the right mindset. And be sure to get great sleep!
In all of this preparation and planning, it is easy to lose sight of the big picture and stay in the right mindset. Instead of worrying about every little detail come interview day, focus on staying calm and on the big picture. Below are some things to keep in mind as your interview nears:
You are interviewing them to see if they are a good fit for you, too. You are making a choice at the end of this process, and this is not your only opportunity.
You are prepared and will dominate your interview.
Your eggs are not all in one basket. Your skill set allows you to seek multiple opportunities.
This interview is not a critique of you as a person. No matter what happens, you are still awesome!
Proper Practice with Maximum Effort Equals Results
Work out any kinks in your presentation and hone in on potential answers by using a mirror, practicing on the treadmill, asking a friend to be the interviewer, or recording yourself on video. Doing these things will build your confidence, and come interview time, you will be able to slow down and come across as professional and polished. In addition, be sure to practice your eye contact, handshake, and body language.
Yes, interviews are nerve-racking. But if you practice the tips mentioned in this article, you will gain the necessary confidence before even setting foot in the interview room. Congratulations on your interview. Now, get to work!
Self-awareness is said to be one of the hallmarks of success in business. How you portray yourself through actions and behaviors in business settings plays a vital role in your professional achievement. What’s more important is to have an understanding how body language, actions, and behaviors that you exude is perceived by others. Your self-awareness will help identify and improve areas where you can make changes to certain body language signals. Awareness of body expression can make significant differences in your overall success.
1. Listening skills.
In business interactions, whether it be in meetings or one-on-one conversations, it’s critical for your body language to reflect engagement, interest, and investment in the topic of discussion. This is done by sustaining eye contact, nodding, leaning your body forward if seated at a table. As well as your facial expressions when someone is speaking. These body language cues tell the speaker that you are following the conversation and that you are focused and alert. When relaying effective listening skills, the saying that the eyes are the windows to the soul very much applies. Emotions expressed through eye contact are likely the most critical type of body language indicator when listening to others.
2. Walking the walk.
Your body behavior is a big indicator of your level of confidence. When it comes to business, you want to show competence, composure, and self-assurance. Exuding a confident posture and stride are critical. This is best achieved by keeping your shoulders back and your chin facing slightly upwards but ensuring to keep your body relaxed. You can have great posture, but if you are stiff and uncomfortable, you will appear nervous or unsure of yourself. Confidence is also relayed in walking at a steady pace and not hesitating prior to walking into a room full of business associates or strangers. It is important to enter any professional setting with your head held high and your gaze set on the other individuals in the room.
3. Hands and arms can say a lot.
Oftentimes, body communication can be interpreted by the placement of arms and hands. Arms crossed in front of the body are a well-known indicator of being insecure or closed off to others; a message that you definitely do not want to relay in your professional interactions. When in doubt, keeping your hands and arms to your sides and maintaining a relaxed posture is your best bet while standing, as hands behind the back can also relay boredom or the lack of confidence. While seated, hands folded in front of you relays a message of openness while it also subtly allows you to stake your claim to the table, as if saying “I’m here, I’m present and I’m ready.”
So the next time you’re getting ready to walk into an interview or meeting, be aware and present of what your body language is saying.