​Even though most of the country has opened up, many of us are still working from home.
Some by choice, some because we always have, some because you’re not allowed back into the office.

Before the pandemic I reached out to over 2,000 women on LinkedIn and asked if they’d be open to sharing their personal experiences on key triggers for stress and anxiety.

Almost half of the women (46.8%) said their career and job were the number one major source of stress in their life, followed by relationships and money. “Volume of work being overwhelming” was cited as the number one reason for work-related stress.

Considering this was before the pandemic, these results tell us that, as a collective, we were already at capacity before 2020 and 2021 hit us.

We were already at capacity before the definition of work norms and “office hours” became almost completely distorted. Before the lines between “work” and “home” became even more blurred. 

​Give these a go

Like any work situation, working from home has its pros and cons. One of the differences with working from home is that you can have (or take back) some control of the home/work life juggle.
As someone working from home and working with women who work from home for the past 5 years, I thought I’d share some practices I’ve incorporated (with trial, error, and practice) into my and my clients’ “work day” from home.

• Don’t look at anything work-related before 8am.
  Focus on your wellbeing and filling your own cup before starting your workday. Rolling over and scanning your screen before you’re even out of bed won’t do you or anyone else any favour. (You might want to try setting this expectation with the people you work with as well.)

 

• Have a consistent morning routine.
  Spend 30 minutes each morning with a routine that consist of meditating, journaling, moving your body, listening to music, eating a healthy breakfast, reading, etc… I use my Learn to Thrive Journal every morning to set me up for a stress-free start to my day.

 

• Set clear start and finish times.
  Your start and finish times don’t have to be the same each day, but scheduling times ahead will give you clear on and off times, and help structure your day.

 

• Take breaks and refuel. Give yourself time to have healthy snacks, drinks, and meals. Make time to rest your eyes, mind, and shoulders. If you need to, prepare your food before and actually schedule in rests like you would a meeting.

 

• Set an alarm 30 minutes before the end of your workday.
  Use this reminder to wrap up what you’re doing, wind down from the work, prep for tomorrow, mark off what you’ve completed, or what still needs to be done.

 

• Shut down.
  At the end of you 30 minutes, close all open files, programs, and browsers. Do this both to your laptop and your mind. This small step helps signal our bodies that it’s time to rest and transition out from work.

 

• Do something you enjoy.
  Once you’ve shut everything down, go for a walk, get some fresh air, do a mini full body stretch, play with the kids or pets, call a friend, listen to a podcast. Whatever you choose, make it something you look forward to. The more you enjoy it the more likely you are to stop working.

 

• Don’t log back on.
  Once you’ve closed everything and shut down, don’t go back. Even though your phone or laptop is right there, resist the temptation to have a “quick check” or “shoot off a quick response”.  Not only does this do you no favours, you’re likely not giving your best to your clients, colleagues, or boss.

 
Build it in

After looking over this list you might be thinking, “Great ideas Janel. I’m going to do them all!”.

Stop. Pick ONE change and do that first.

• Maybe it’s keeping your screens away from your bed.
• Maybe it’s not “checking in” before 8am or after 5pm.
• Maybe it’s having an actual break for lunch.
• Whatever you decide, start with one, and build over time.

I want you to succeed with these changes so they become regular habits and routines so they help signal your mind and body that the workday is over. That “home time” is here (even if you’ve never left it).

If you’d like help introducing and incorporating these changes into your workday (with accountability!), be sure to check out my new program Burnout Recovery, a 4 week coaching program to help you reset your daily habits and look at what is potentially continueing to fuel this exhaustion.

Working from home might be your reality in the short or long term.

Let’s get you in the best work-from-home flow so you can thrive in work, home, and life!

Almost half of those said they worked nearly TWICE as many late hours than the previous year.

And the number of hours spent working overtime? For many it went from 236 hours to a staggering 436 hours in one year. No wonder we’re all so burnt out!

In my own work, many women and clients I’ve spoken to said this year has felt like one big emotional hangover, which often leads to… burnout.

And the similarities I’ve been noticing? Emotional exhaustion + mental load = burnout

Emotional Exhaustion

Emotional exhaustion is the most common experience of burnout women feel and that I’ve seen with my clients during the last year and half.
 
Whether it’s total exhaustion from the weight of conflicting, overwhelming, and repetitive emotions or the prolonged feelings of exhaustion, frustration, fear, worry, loss, sadness, anger, resentment, and even guilt, we’ve all been feeling it.
 
The constant changes and adaptations.
The cycles of change with feelings of little control over our lives.
They all take an emotional toll.

They all lead to emotional exhaustion often followed by burnout.
 
Carrying the Mental Load
The mental load we carry is not often as obvious as emotional exhaustion.
 
But you know all those thoughts constantly swirling in our minds? The processing, analysing, overthinking? The monkey chatter and second-guessing? The doubts and fears?
 
Well, this is carrying (and often being consumed by) the mental load.
 
The mental load of our thoughts, worries, fears, and the stress that come from these patterns of repetitive (and often negative) thoughts. Of future pacing and staying five steps ahead.
 
And then there’s the over-analysing…
Have I done enough? Is there more I should be doing? Something I should’ve done? Something I shouldn’t?
The reality of carrying these constant thoughts and beliefs is that is becomes overbearing, overwhelming, and exhausting. The mental load wears us down and leads us to burn out. How could it not?
 
Making Changes
Even after we’ve recognised our emotional exhaustion and mental load and made some changes, we often still FEEL burnt out.
Confusing right?
See when we experience chronic stress these feelings can trigger negative thought, emotions, beliefs, and patterns which often triggers our bodies’ stress response.
So even if you’ve eliminated or eased the stresses and know things have changed your body never actually got the memo that everything’s ok.
It doesn’t know you’re in a good place.
You’re out of lockdown. You’ve changed jobs.
It doesn’t know you’re ok. It doesn’t know you’re safe.
Essentially what this means is that removing the stress doesn’t fully move you through burnout.
Instead it’s your behaviours.
Your behaviours tell your body things have changed and it’s ok to relax. 
This is why when you think, “I’m over that now.”, and can’t work out why you still feel so exhausted it’s because you’ve made changes to your external environment but not your internal habits and behaviours.

You need to signal your body that you ARE safe. The danger IS over.
You need to allow your body to process through the emotions, because if you don’t, you’ll likely stay in an emotionally burnout state being triggered time and time again.
 
But, nothing changes if nothing changes right?

Here are three steps you can start today to release the emotional exhaustion and lighten the mental load that can lead to burnout.

1. Be mindful and aware of repetitive thoughts or stuck emotions. Recognise and notice the thought. Acknowledge and feel the feelings, then keep moving through.
2. Journal your thoughts, worries, and possible changes. Make a list of behaviours you can do to change the signals your body gets so it knows it can feel safe and calm.
3. If you need help making these changes really stick, check out my 7 Day Stress Mindset Detox program, which provides fast relief from stress and anxiety and teaches you how to gain control over your emotions.

Or for more specialised support and accountability, I can support you with my 1-1 Coaching to help get you off the slippery slope of burnout and regain a mindset that allows you to thrive.With so much of the last year and a half filled with uncertainty and turmoil, know that what you’re feeling is being felt by millions of women around Australia.

Emotional exhaustion and carrying the mental load are real.

And remember, there are strategies and practices to assist, and I’m always here to help whether through my YouTube channel, blogs, or programs.

Unable to be five steps ahead of everything and everyone. No longer having that focus and motivation for exercise and eating to take care of their body.

You are learning more about yourself and the people in your immediate world, than you probably ever have before. The intricate details of …

• What is most important to you and what you really want
• How to live and work under the same roof
• What decision fatigue looks like after 8 hours on zoom and how best you recharge your batteries
• What snack and bartering tools work best with the demanding little people if your life
• If you live alone… who means the most to you, and who you are ok with letting go
• How to manage emotions when you are triggered by anxiety, frustration, sadness, loss, disappointment
• How bloody resilient you really are!!

And, if you have the pleasure of home schooling like me add re-learning Grade 2 to that list (argh!).

​The body you are unhappy with right now, can absolutely make a comeback. The job that you cannot stand, might feel different when your office returns or after a holiday (or maybe it’s the push for you to make a change). The relationship that is causing you frustration, will hopefully look different when we can have more room to breathe and external outlets.
 
And that goal or achievement that you set a date for and missed, doesn’t mean the goal isn’t worthwhile! Zoom out and see the bigger picture, perhaps there has been more to learn on the way to that goal you want to so much?
 
In my map of the world, there is NO failure. There is ONLY feedback.
 
Notching your failures is what keeps you feeling stuck, literally reliving the past with your mindset fixed on “I failed - it will never happen”. 

Where as a growth mindset says “What I can learn from, I can change” which keeps you moving forward (and feels so much lighter doesn't it?!)

Answer that first, and then shift your goal posts. 

So, how do you get unstuck?

1. There is no failure only FEEDBACK
2. WIPE THE SLATE CLEAN of the past and start fresh
3. Set REALISTIC goals for your energy and productivity capacity right now knowing that things will change in the future
4. BE KIND to yourself
5. Do what you can when you can and that is GOOD ENOUGH!

Side note: I really hope that if you are reading this and still in lock down that the only goal you are setting for yourself right now is focused on your health and happiness! I know your world being on pause is frustrating, I feel it too.

Let's be honest - NO ONE is really achieving right now!

​I don’t care what you are seeing on social media. Everyone is hurting from this pandemic. Everyone is just doing the best they can to survive and make it through. And if they are achieving then I have no doubt that something else has had to give.
 
I am a firm believer that you can do anything, you just cannot do everything to 110% all at once without a ball dropping somewhere!
 
Take care
​JB

Paying Yourself First.

I was working with a client this past week, helping her comeback from burnout. An amazing Mum of 2 who works in a big corporate role - exhausted from years of juggling it all (who can relate?!!).

In a couple short weeks of 1:1 coaching together she started to see and feel shifts happening in her life.
 
Like each of my private clients we began with a 7-Day Mindset Detox.
 
A method I use to pattern interrupt and break old habits no long working, to bring in new fresh ideas that recharge your energy. Packaged in an easy-to-follow step by step morning and evening routine.
 
We chatted about what the real turning point was for her, and she realised that…

I loved this analogy so much because I know that how you begin your day actually has a flow on effect to the rest of your day!
 
Q: Are you paying yourself FIRST?
 
Or are you waking up reacting and responding to everyone and everything around you? WORK, emails and notifications, the KIDS, the DOG – do all of their needs come first?
 
What about your needs? Are you giving all day, and not replenishing?
 
You see, when you pay yourself FIRST you create a magical buffer of time in the morning just for YOU (and only YOU!).
 
And a few amazing things happen:

• You immediately shift to the top of your priority list
• You are less likely to walk around feeling irritated, frustrated, and resentful
• You stop feeling like you are paying out your ENERGY TAX all day long! (insert GIF of Kanye palming $ bills… lol)

 
Committing to pay yourself first is about filling your energy tank BEFORE anything else.
 
It is one of the key ways of preventing burnout in lock down. Here are the rest of my golden rules, learnt the hard way, through 6 lock downs )and 2 border lock outs)!

1. Pay yourself first

• Set your alarm (no hitting snooze)
• Get up out of bed before the rest of the house wakes
• Grab a cuppa and do something just for you 10-30mins
• I recommend a short guided meditation, morning journal, yoga flow, listening to a podcast that makes you smile, or reading/listening to a good book

 
2. Nourish your body

• Coffee is NOT a food group!
• You will be less likely to keep your cool during home school, or 8 hours of zoom meetings if you have not eaten something with protein, nutrients, and some carbs (true story!)
• Stop feeding yourself last – YOU MATTER.

 
3. Stop overworking

1. Rest is 100% essential for productivity
2. Read that again!

 
4. Get outside  
I did a poll last week on my Instagram checking in with my beautiful community in lock down. A staggering 72% of women who replied said they were NOT getting outside EVER DAY!

• Fresh air, looking up at the sky, seeing other people, or buildings or trees outside your 4 walls is ESSENTIAL
• It is the only way to zoom out and get perspective…

 
Take care out there, be kind to yourself (and others!).
​We are all just doing the best we can.
​~ JB

​

If you would like to know more about my morning and evening routines...

Watch me talk about my morning routine here. 
Or, read more on this topic here!

For many of us, (especially those of us in Victoria and New South Whales) we’re working our way through a really intense period where life and everything around us is pretty out of balance. 
​
We’re home more and unable to get out and socialise. We’ve probably been eating more, drinking more, and exercising less. Our usual Monday through Friday routines were jumbled since many of us aren’t actually going anywhere. And if you love and are inspired by your work like I am, you are probably working more too… and therefore way out of balance. 

Finding balance, for me, is really looking at ways I can ensure I’m making time for self-care, exercise, and connection, all three of which the topics I want to share and help you with today. 

SELF-CARE

While self-care might look like expensive day spas or trips away, it can also be as simple as thinking about one thing you haven't done in a really long time that gives you joy… and then doing it. 

It could be going for a walk, swim or bike ride alone. Reading a book. Writing out positive affirmations or colouring a mandala (both of which can be found in my Journal). Catching up with a girlfriend (on Zoom!). Savouring a takeaway cup of coffee at your favourite café (and walking the long way home). 

Self-care will look different from one person to the next, so don’t judge yourself for what self-care looks like for you. 

And remember: Taking care of yourself isn't selfish. It’s a necessity. You cannot grow, give, or show up as the best version of you if you're doing it from an empty cup.

Want a trick to help set you for successful self-care?

Communication.

Sometimes it takes communication with the other people we live with, to let them know about our intentions so that they can

a) help us keep committed and encouraged and

b) so they know our plans and can adjust theirs accordingly. Once everyone is on board and they know how important it is, your family will adjust and make it work, especially when they see how good it is for you (and for them as well)!

EXERCISE

Our bodies were born to move. Exercising and movement not only help our physical health, but they help our overall wellbeing as well.

Book a timeslot in your diary, tell your family of your plan, and then get out there and do it. Walk, jog, run, ride, swim, stretch, lift weights (at home for now). Head to the gym (when they reopen), the ocean or park. Roll out your mat, get your yoga blocks, pillows and straps ready.

Or maybe now is the time to try something new. A new activity (stand up paddle boarding anyone?), a class or online exercise program. What can you do that you may have never tried before?

I signed up for online hip-hop classes to bring back some fun on there dreary Melbourne winter days... I'll let you know how I go! (lol).

And perhaps most importantly ask yourself - what do you WANT to do?

​Because if you don’t want to do it or it doesn’t really light you up, the chances of sticking with it are pretty slim. So schedule in the exercise that will light you up and get you going. 

CONNECTION

We’re all humans here, and as humans we need (and crave) connection in some way. It’s also easy to let friendships and other relationships slip when we’re busy, feeling out of balance, or simply have kids and partners in our space 24/7. 

So here’s a reminder: you know those people who make you laugh, smile, feel understood, heard, loved and fill your cup?

• Call them.
• Send them an email.
• Organise a Zoom chat.
• Schedule a coffee catch up. 

Connection can also mean (re)connecting with your significant other. Yes, you’ve probably spent every single day in iso together and think, “Well, we've had all this together time, I don't really think we need anymore." But yes, yes you do. You just need to change the environment. 

Go for a walk. Have a picnic. Book in at your favourite restaurant for take away and have a picnic on the floor! Head out to the beach, park, or local trails when allowed. Try something new. Do the same old same old, just do something together. Not in the house!

And remember, it doesn’t have to be expensive or massively romantic. It’s the time and connection together that’s important, not the actual activity or place. 

I challenge you to implement these three ways of bringing balance into your life by making plans to implement self-care, exercise, and connection into your day, week, of month. Schedule it in. Today. And tell your loved ones about your plans and priorities. Let them support you. 

And remember, I’m here to shift your mindset to THRIVE, so if you need additional help getting started or staying motivated, please comment below, check out my free value or subscribe to my blog to get tips like these direct to your mailbox.

You can do this. Just pick one and get started!

Take care
~ JB

​I had a client recently, who was struggling with imposter syndrome, can you relate?

My client felt like she wasn't good enough for this role and her confidence had taken a hit after some disappointing feedback from a Manager she really liked.

To be honest, her self-belief pillars were totally shaken.

After just one session of getting really clear on who she was and what she wanted she saw her confidence start to return and her work anxiety lessen.

That is the power of the mind!

Ps. If you want to learn more about the 4-session coaching program I talk about in this blog you'll find it here -> CAREER MINDSET RESET ​

​​Today’s blog is all about building confidence in the workplace and comes from a recent "Career Mindset Reset" session I had with one of my clients, who was looking for advice on how to feel more confident as she steps into a new role and organization.  

If you are struggling with confidence at work too - this is your lucky day! I break down my 5 steps to building your confidence at work, focusing on: time, skill, experience, remin​ders, and self-belief.​

1. TIME

Before you feel confident in anything you need time, you need a transition period as you learn and adapt to the role, figure out who’s who in the zoo, start building rapport with your colleagues and boss, and eventually settle into some kind of flow.

You simply cannot expect to understand and know everything on day one, week one, or even month one. Learning and confidence takes time, so be kind and don’t rush yourself. Know that things take time, but you will absolutely get there.

2. SKILL

If you're in a job, role or business where you don’t feel confident you probably have fears like:

• Am I doing this right?
• Am I the right person for this job?
• Do I really have what it takes?

In order to make you feel more confident and capable, first take a look and map out your skillset.

• Write down your degrees, awards, qualifications, and any courses or training you’ve done. 
• Write down all the skills and practices that have helped you hit career highlights and milestones.
• Think about what people come to you for help with and what you’re always getting complements about.

Now look at all of those amazing skills you probably didn’t even realise you had! Amazing isn’t it?!

After mapping out your skillset, maybe you realise there are a couple of gaps. Yes? No problem!

• Is there someone you can reach out to for mentorship and guidance?
• Is there a teacher, coach, or guide you could enlist?
• Is there a course you can take to learn, relearn, or upscale your knowledge?

​Taking the time to map out your skills can help you see everything you already have to offer while also narrowing in on areas you might want some training or assistance with.

3. EXPERIENCE

After time to adjust, and the getting to know your skills comes experience. You need experience and practice using your skills and skill sets, because there’s no way you’ll feel confident in something if you have no experience using that skill. You simply cannot expect to be confident and know what you're straight away, especially if it’s a relatively new or unpractised skill. Instead it takes trial and error, daily consistency, and sometimes failing or even sucking at things before you actually learn and have the experience necessary to build up your confidence.

Take myself for example. I cringe at some my early mindset coaching videos, but I practiced and learned, and built up my experience so that now I produce better quality content that I’m extremely proud of. I have the experience of trial and error and reflection to feel confident in what I produce.
It takes time to build experience, and that’s okay. People understand. And the more you do it and repeat the experiences you’ll build up that confidence.

4. REMINDERS

I had a client come to me once and say, "I just don't feel experienced enough", to which I said, "How do you know you aren't? When did you decide? Is this your standard or someone else's?"

The next thing I asked her was to create a career timeline and look back asking herself:
​

• What did I learn?
• What work did I produce?
• What did I achieve?
• What experience did I gain?

In doing this exercise there was a light bulb moment (there always is!) where she realised her lack of confidence was actually coming from her OWN mind. Seeing it in black and white she had the realisation that she’s already achieved so much and actually does have the skills and experience. She just needed to be reminded.

5. SELF-BELIEF

Belief in yourself and your skills, abilities, and experience is my last tip in building confidence and helping you see that you ARE capable and anything IS possible. Like everything else, is takes practice to really get comfortable with self-belief, and positive affirmations can absolutely help with this.

Writing affirmations in your journal, reading them to yourself, and saying them out loud every single day will 100% embed these positive affirmations into your mind and shift your mindset and confidence.

Here a few to get you going:
​

• The work I produce is amazing!
• I am valued and opportunities flow easily and effortlessly to me
• I am experienced and capable  
• I am good enough!

If you're interested in exploring any of these confidence-boosting tips, I run a single two hour workshop called "Silencing Your Inner Critic" where I help women understand their major limitations and the power of self-belief. If you want to explore more check out my one-on-one coaching offering, comment below, or send me an email (hello@janelbriggs.com).

As a Mindset + Business Coach, the question I’m asked most often is:

“Janel, what’s the ONE THING I can do on a regular basis that’ll make the biggest positive difference in my life?”. 

My answer? 100% your morning routine. 

The things we do every day make a difference. They make a difference to our mental and physical health and wellbeing, to our mindset, and to how we head into and experience the day. It’s the “little things” we incorporate into our routines and practice every day that can make the biggest overall difference. 

Now the tips and suggestions I’m about to share with you probably aren’t anything new. Many of us already KNOW the practices that are good for us, the trick is actually DOING those things.

Meditate, journal, exercise, eat well; we know these are building blocks to thriving and making us feel better. The difficulty is putting one foot in front of the other to get started… and then to keep it going. 

Sometimes the biggest block is that it all just seems so overwhelming… if I'm going to start a new morning routine, then it means I have to get up at 5:00am. Then I need to spend an hour and a half doing ALL THE THINGS to fill my mind, move my body, and get ready mentally and physically for the day. And next? Wham, there's an extra hundred million things to add to an already full morning. 

Enter your mind saying, “This is too hard. There’s too much to do. Forget it. No deal.”
Now stop.

First, don't think about the 50 million things you have to do tomorrow, this week, this month, etc… 

Instead, focus on what you can do TODAY. 

Focus on the one LITTLE thing you can do today, that can be incorporated and repeated tomorrow, and the day after. Focus on the ONE THING you can do today, incorporate it slowly and gently into your morning, and then become consistent at it over time. 

If you have one of my Learn to Thrive journals  you know all about incorporating small changes over time. I call the morning routine “Five to Thrive”, and once you’ve gently incorporated all five into your morning routine it will look like this:

• 10 minutes of journal writing
• 10 minutes of meditation
• 10 minutes of moving my body
• Eating a healthy breakfast
• Listening to music 

These are my non-negotiables every single day. Why? Because they help set me up for a thriving day. It’s 30 minutes every morning that sets my body and mindset for a happier and healthier day.
Now you try.

Start with waking up just 10 minutes earlier tomorrow and choosing ONE THING (not ALL the things!) to add in.

After you’ve chosen this one thing, do it consistently for the next 30 days. Do this one thing (and only this one thing!) until you’re comfortable with it. Only when you’re comfortable with it is it time to incorporate something else. 

So now that you’re comfortable with it, the next day you get up another 10 minutes earlier, and add ONE more thing, commit to it for the next 30 days, and so on.

Does this seem slow? 

Maybe. 

But see it’s all about baby steps and simplicity. No complexity and no overwhelm. 
We’re aiming for one thing to be incorporated slowly and steadily over time. And the compound effect of this gentle routine on your mindset? 

Trust me, it is truly, truly incredible. 

You start feeling more comfortable and confident in yourself and in your days. You wake up each morning, practice your routine and eventually find that you feel amazing. You feel amazing and your days and weeks and months are running smoother because you've been meditating every day, been writing in your journal every day, been moving your body every day, been eating a nutritious breakfast every day, been listening to music every day. 

This compound effect of all these “little things”? AMAZING!

Feeling motivated to get started? Do it! 

Not so motivated? Don’t wait! 

Why? Because you may never feel motivated to start, especially if it’s something new (or involves getting up earlier). Instead, take the leap, set your alarm, and jump in. Choose the one thing you’re going to start with and just start.

Will it be easy? Maybe. That’s why taking gentle steps over time helps. 

But sometimes however you might need additional support along this morning routine journey. If this is the case, follow me at janelbriggs_thrive on Instagram and see how I use the "five to thrive " method or simply email me, hello@janelbriggs.com - I'd love to hear from you!

Take care, JB

Stress is everywhere right?
 
It's in the work environment and home environment. It’s in our relationships with our partners, kids, bosses and colleagues. It’s in politics (hey there recent US election!), economics, world issues, and COVID-19. It’s all of THOSE issues triggering all of the stress our lives isn’t it?
 
YES, these external elements cause us stress, but guess what?
There’s another cause as well, and one that’s more hidden and personal.
 
This is the (daily) stress that comes from our OWN destructive thinking. Our own fearful, doubting, criticising, and second-guessing thoughts. It’s our negative mindset and perhaps lack of boundaries. 

​
Step One: STOP
When we think these thoughts, or worse get them looping around in our heads, we need to STOP and not do anything at all. Why? Because this thinking often leads to feelings of lack, confusion, and discontent.

We become paralysed by our own doubtful thoughts and the stresses that come from these negative and often looping self-talk. We stay stuck battling inside our heads all day.

We feel and create that stuckness because we’re not moving forward and we're not moving back.

We’re half in and half out. Not committed and not rejecting it either.

And then we start with the shoulds. I should be doing this, I should be doing that… And then the shoulds build up… and then we cringe inside because we're unable to listen to the part of us that says, “Yes! Go  do that thing that you want to do.”
 
Enter Step Two: OBSERVE
What if once you stopped you then became the observer of your thoughts? What if when you stopped you could catch that thought when it starts? What if you could catch it, observe it and work to reframe it and ask it where it comes from?

Let’s try it.

For one day (why not today?) decide that you’re going to be an observer of your thoughts. You’re going to catch just one negative thought before it spirals. You’re going to stop and follow it and keep following it until you know where it comes from. And once you know where it comes from, you’re going to explore it and be curious about why it’s here. And then you’re going to consider whether or not it’s a thought that tends to show up a lot in your life.

Another thing you could try is catching that negative thought and deciding to reframe it to a positive thought instead. Reframe it by taking the thought from “negative” or “bad” so that its context is changed so you can see the positive, or at least the neutrality of it.
 
Step Three: BOUNDARIES
In working with clients I’ve learned that it’s important to help them set healthy boundaries around (for example) people in their lives that trigger them emotionally or in other ways. You know the people. The ones who are vying for your attention. The ones calling you and contacting you, needing you now, now, now. Everything is now. Everything is urgent.

Well again, let’s try something.

For one day (perhaps today?) try NOT responding to all those (non)urgent cries for your attention. Put your email on auto-responder. Let the phone call go to voice mail. Change your status to offline. Silence your phone (or at least the notifications). Choose one person, some people, or everyone to implement these actions and boundaries with. The important thing is that you protect your time, energy, concentration, and thoughts by building healthy boundaries to prevent that stress from creeping up.
 
And Step Number Four: AFFIRMATION.

You know I love positive affirmations, and use them daily in my journal and life. Start with one positive affirmation, just one. Practice writing it out and saying it to yourself or out loud.

Now the trick with affirmations is to say them, write them, and use them daily. To repeat. Repeat. Repeat until you believe and there is no doubt in your core.

I want you to think, write, and say aloud one or more of the following:

• I am a creative and organised woman.
• I am beautiful in every way.
• I believe in my strength, intuition, and power.

Repeating your affirmation(s) is guaranteed to shift your negative beliefs and quiet the destructive thinking that so often leads to stress.
 
After reading over these four steps, how do you feel? How do you feel about acknowledging the external stressors while also taking responsibility for your OWN stress-inducing thoughts? For reframing negative thinking? Setting up boundaries? Reciting affirmations?
 
Yes, it’s not easy to do straight away. And yes it will take practice. Start slow, go gentle and know that you’ve got this.
 
Now pop a comment down below or send me an email to let me know how you’re going or how I can help. Be sure to subscribe to my newsletter as well so you never miss any stress-busting learn-to-thrive tips again.

Why is it that when we have so much to do, to run your business... that we sit and spin out wheels and do nothing at all?

To do lists a mile lone, calls to make, leads to follow up, deadlines looming like dark clouds. And we just can't get moving, zero motivation. Negative self-talk kicks in, and the anxiety.

Procrastination would have to be the most guilt producing blocker on the planet!

Why do we delay the work, when we know it’s got to be done? When we know working our business and client work is what brings in the income? Why is it so hard to jump in and tick things off the list?

Procrastination is a sign of overwhelm.

It is how our mind responds to the fact we are overloaded by the sheer volume of work and noise we have in our life. 

As a business owner the to do list is never ending. We become overwhelmed by what is required of us. There is the pressure (financial and other) of running the day to day business and managing life outside of the business.

With so much going on it seems impossible to even choose what is most important, or what to do next. 

So, we procrastinate.

It is easier to delay and postpone and find something else to do that takes our mind off all that we have to do.  The issue with this however, is that it exacerbates the problem feeling we had in the first place.

4 SIMPLE IDEAS TO HELP YOU PUSH THROUGH THE PROCRASTINATION

1. Start Yesterday

Prep your day, the day before. Write out your to do list the night BEFORE you leave the office. Make it the last thing you do before shutting down your laptop. List 3 things you do tomorrow. 

Just 3 things. Be realistic, this is not a brain dump of everything that you have circling your mind that needs doing. Sometimes your “to do list” of 50 URGENT items is the biggest trigger for procrastination. It is too overwhelming, where do you even start?! Instead, write a short list of your top 3 MUST DO’S.

Remember: You can do anything, but not everything!

2. Start Early

Studies tells us that your brain functions best an hour after you wake and is running at maximum productivity for the first 2-3 hours. Knowing this – find out when your peak productivity time is … and use it!

• Could you spend one hour working from home before coming into the office when your brain is fresh - before the chaos of the day derails you?
• Could you arrange your day to get to the office earlier during your peak productivity time?

3. Eat the Frog 

I know it sounds like a strange concept (and now you’ll probably remember it!), but when you get to the office and look at the 3 things from your list ask yourself:

What is the HARDEST thing on your list to do? 

• Whatever that is… do that first. Eat the frog. You’ll know what it is because it’s the one thing that you really don’t want to do.
• Push yourself to do it first, it is a mindset flip. After that everything else will flow because you already have a sense of accomplishment from doing the hardest thing straight up
• Next, what is the second hardest thing on your list? Repeat, and repeat.

This concept shifts you forward into action, just imagine how productive you could be if you made “eat the frog” a daily habit? 

4. “Chunk Down” Out of the Overwhelm

You might be thinking “Well, I don’t even know what to write on my list I am that overwhelmed with what is coming at me right now”. When the brain fog is thick from stress and E V E R Y T H I N G feels overwhelming then here is a simple tool called chunking down, that will help bring you out of the overwhelm. 

Book 15mins of quiet reflection time, take a deep breath and asking yourself a couple questions to find clarity:

What specifically is causing me to feel this way?

• What specifically am I overwhelmed about (list them all down)?
• What prevents me from starting with X? (choose 1) 
• Then make a detailed list to help move me forward on this one item, ask yourself – what is the first step I can take?

Chunking down allows you to get into the details and specifics of what is causing the overwhelm, understand what is blocking you and allows you to break it down into steps. Then everything doesn’t feel so daunting. 

Taking the first step helps you to kick start the momentum and push through that procrastination!