Category Archives: Practical tips

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Giving Up The Old For The New

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We all experience change whether we want to or not.  Regardless of our age or life experience, change is difficult.  It’s not that we don’t like change or want it, it’s that we would prefer for it to happen more easily and on our terms. Unfortunately, change often requires us to give up what’s old and familiar in order for something new and better to take its place.  Just like it is hard to throw away that favourite shirt or those comfy old shoes, we somehow manage to find new shirts and shoes to take their place.

It’s a strange paradigm.  On the one hand, we have this desire to build our lives around something secure, familiar and lasting.  And on the other hand, we are forever being forced to make life changes that keep us from becoming stagnant.

Giving up what previously defined our lives can be painful, but there is a new anticipation and maybe even excitement about building a new life or new identity.

So what is there, on the wings of your life, waiting to make an entrance, if you could just make the space to welcome in the new?

 

Chimpanzee with fingers in ears

It’s Okay, I’m Not Listening

Given that communicating well is so important for our happiness and well being, how much time and effort do you put into ensuring you are highly proficient in this with all your relationships?

Some of us have behavioural preferences that make it easy for us to talk about the task in hand without any warm up with social niceties (something that is an enigma to others who want to hear the personal stories). Others need space to ‘think as they talk’ or a slower pace that allows for them to be quiet and think, and then share their thoughts.

Do you recognise the importance of adapting your natural style to suit the needs of the person you are communicating with or do you plough on regardless?

We all know we should take it turns to listen, to ask questions, to speak – but how many of us fall foul of the following communication ‘no no’s’ in our relationships, at work or at home – without meaning to?

1.     We ask a question but instead of following up with more in depth questions that show we are interested and have been listening, we switch the conversation back to what we want to talk about.

2.     We listen to someone expressing their feelings about a situation but promptly offer solutions to the situation rather than acknowledge and validate their feelings.

3.     We interrupt; assuming we know what else that person is going to say, ready to show our quality of thinking rather than listening to help that person understand their own thinking.

Now I’m sure you’ve all done the above at one time or another, and experienced those conversations where you’re left feeling unsatisfied, that somehow you’ve failed the mark, not been heard properly or unknowingly, made things worse. So perhaps knowing whether we, and who we are in conversation with, are in terms of an ‘I, We, or It’ state can help bring more awareness  – and ultimately more satisfaction – into our conversations.

I, We, It ,Conversations

In the ‘Bodywork for Coaches’ training course I am currently doing with Mark Walsh, he highlights the importance of knowing what kind of state we are in.

When we are in an ‘I’ state, we want to go into ourselves and reflect on what is going on.  We’re more likely to bring things back round to us and our needs because that is where we are.

At other times we may be in a ‘we’ state, when we are ready, willing and able to be with another, to listen with an aim to understand the other person.

And then there are the ‘It’ states, when it’s all about the task and getting things done.  There is little space here for feelings, to recognise subtle undercurrents or meaning. In an ‘It’ state, we are best able to focus on the job in hand.

Problems in communication arise when people are in different states (or cross states) and are unaware of what state they are in. You will just not be able to give someone the quality of listening and engagement required if they are in an ‘I’ state but you are in an “It’ state for example.

So, moving forwards;

Firstly, spend time and effort to realise what your behavioural preferences are.

Secondly, consider how you can recognise when you are in your ‘I, We’ It’ states. How can you best then respond or instigate conversations that will ensure you aren’t in a cross-state with that other person?

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Delegating – The Curse of Letting Go

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Many of us struggle with delegating. We appreciate that we need to ‘let go’ of certain things so that we can focus on what we should really be doing. Whether we are growing our business, moving into a bigger management and/ or leadership role, we feel this even more acutely.

If you love something dearly, you want to hold it close, right? Whether it’s your baby, your child, a project, business or an idea, if you feel passionate about it being done well or the impact it should have, are you going to find just ‘dropping it’ or ‘letting go’ easy? Of course not.

Those very words ‘let go’ are likely to trigger your sub-conscious brain, specifically your amygdala, to register threat, triggering cortisol to flood into your system. This causes your pulse to rise and your breathing rate to increase. Your ability to relate and connect with others decreases. Your ‘reptile brain’ takes over and basically says ‘No, shan’t, I’ve got to hang on to that!’ No wonder you struggle then to delegate effectively….

So what to do? Can we go about this in a different way?

Make no mistake, it is of course essential that we delegate to others. As we progress in our careers, we have to evolve into being what is required at that level. To grow as individuals, we also need to learn to let go. To manage day to day stresses, releasing and letting go of tension is essential.

May I invite you experiment with something? Instead of seeing whatever it is you need to delegate as something you have to ‘let go’ of, try visualising it as actually a process of ‘letting in’.

You’re letting in others so that they can show their value to you.
You are letting in others to that you can show how much you value them.

Just as we experience a warm glow of satisfaction from being needed, wanted and valued in our personal lives, the same is true of our professional. Letting in others to do some of the work you feel is yours to ‘control’ allows you the opportunity to let others feel this glow (and hopefully someone is also doing that for you!).

Do you know how to say no?

Do You Know How to Say No?

Stop, Look, Listen – And Say No!

Is time slipping away for you? Hardly believe we’re 5 weeks away from Christmas and the holiday season? Yes I know – where did 2015 go?

If that sounds like you, perhaps the following can help.

Traffic lights

Project management systems will often apply a ‘traffic light’ approach to seeing whether things are on track or not. I think it offers a useful tool to help us prevent overwhelm and consciously choose how we spend our time and energy, helping us to say ‘no’!

RED – STOP! 

How is what you are about to do (or thinking of doing) really going to serve you? Be aware if you are committing yourself to actions that are linked to feelings of guilt or inadequacy. We don’t need to keep up with ‘The Jones Family’. The children honestly don’t care about homemade cakes!

AMBER – Pause, Reflect

What do I really need to do right now? (remembering that doing nothing is always an option). Listen to your heart. Give yourself time to reflect. We can’t make good decisions when we’re frazzled. Go for a walk, run, have a bath, switch off the phone. Just ‘be’. Breathe.

GREEN – Go, Consciously

Being aware of your focus, of the reality behind your decisions, move forwards with action that is in tune with the ‘real’ you.

We seriously don’t have to do everything we think we have to. 80% of our results come from 20% of our action – the key is to understand what are those productive 20%. Applying a traffic light system to your reactions just might help.

 

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Passion Trumps Making Do

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Is there enough of that passion left to get you through the long and difficult days?

Do you still feel that excited energy of motivation and purpose pulsing through your veins as you approach your day’s work?

No? Let’s take a time out.

Passion flows when you’ve identified what you’re good at and get results from, with what you are energized by (we can be good at lots of things that drain us – that isn’t where the magic lies). Yes, sometimes we have to do stuff that doesn’t suit so well because it allows us to tap into the things we do love. If you can’t find that in your work for some reason, people will often seek out other opportunities that gets their heart’s racing and the blood flowing. We all need passion in our lives – it tells us we are alive and vital!

So if a quickening pulse of excitement and flow is no longer happening for you, ask yourself these questions.

Did I ever feel passionate about what I do and if I did, what specifically did I love?

How can I bring more of that back into my life?

If you’ve never felt that passion, what would really light your fire? (Hint: it’s the things you can’t stop talking about, the stuff you seek out, the things you do where time stands still).

How can you bring more of that into your life?

Passion trumps making do.  Don’t let this one and beautiful life slip through your fingers because you settled at making do. You don’t need to launch yourself into drastic change to re-ignite passion – remember the tortoise won the race not the hare. You just need to get started.

Choose2Flourish

Do you love what you do?  Is there enough of that passion left to get you through the long and difficult days? Do you still feel that excited energy of motivation and purpose pulsing through your veins as you approach your day’s work? No? Let’s take a time out. Passion flows when you’ve identified what [...]

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Career and confidence coaching for purpose led professionals looking to thrive in a career that feeds their soul as well as their bank balance.

Career strategy, cv, preparing for interview, stepping into a new role, leadership transition and career crossroads navigation

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Work Life Balance or Merge – Are You Getting It Right?

shutterstock_131588138Work-Life Balance – it sure sounds good, but what exactly is it and how do you get it?

Work – life balance is the dynamic interaction between ‘work’ and ‘life’.

‘Work’ is those tasks you must do to keep your life functioning – paid or unpaid, inside or outside of the home. And ‘life’ is those things you do for your own personal fulfillment – the things you really enjoy and want to do. ‘Balance’ is the ideal blend of those two areas.

To move toward life balance, become aware of how you are spending your time. Notice where you are satisfied, where you may be imbalanced and what you would like to change.

Next create your own vision of a balanced day. How do your desire your ideal day to look while enjoying the perfect combination of ‘work’ and ‘life’?

Identify the obstacles that interfere with your quest for balance such as your own thoughts, words and actions. Also look at other obstacles such as other people’s opinions, schedules and actions.

And finally, put it all into ‘action’.   Awareness, desire and identifying your obstacles are important, but to move toward balance, you need to take action.

Work-life balance is not a destination. It is a dynamic state of awareness and choices. Try these simple tips to help move you toward the life you desire.

Choose2Flourish

Work-Life Balance – it sure sounds good, but what exactly is it and how do you get it? Work – life balance is the dynamic interaction between ‘work’ and ‘life’. ‘Work’ is those tasks you must do to keep your life functioning – paid or unpaid, inside or outside of the home. And ‘life’ is [...]

22 West Mall
BS8 4BQ Bristol

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Executive career and confidence coaching for purpose led professionals.

Enabling you to thrive in a career that feeds your soul as well as your bank balance.

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Centre Yourself for Calm & Balance

shutterstock_140239432Are you always in your head, thinking things through, planning for the next thing, worrying how that recent conversation / meeting / decision / piece of work went?

How often do you really tune in to how your body is feeling instead?

When we bring our attention to our bodies we help ourselves break free from the tyranny of constantly thinking.

If we are constantly thinking and not ‘being’, we can easily become unbalanced and this shows up in our reactions and emotions. Having access to quick and simple tools that calm and balance us is vitally important to our health and well-being. In our fast paced and ever-changing world, proactively managing our state throughout the day is very beneficial to our health and well-being, our energy levels, mood and ultimately performance. Tuning into our body is an easy, accessible and fun way of doing this.

Centring is a form of state management that works with the fight/flight/freeze response to optimise how we are. One simple technique is called ‘ABC’ and is taken from a field of bodywork called ‘embodiment’. Embodiment is the way we are. It is how we feel, relate and do. Our bodies reflect the set of habits that we call ourselves. This technique comes from the great work of embodiment  and I’m grateful to Mark Walsh for sharing this with me at a recent training event.

ABC – Simple Centring Technique

A – Aware

Become aware of yourself, your body. Be mindful of the present moment, using the 5 senses (touch, feel, sight, smell, hear) , especially feeling the body, ground (chair or feet) and your breath.

B – Balance

Place your feet firmly on the floor, make sure your weight is distributed evenly, not skewed to one side. Check this balance in your posture and attention. Have an expansive feeling extending up and out from your chest, your heart.

C – Core

Relax your mouth and stomach, breathe deeply into your body. Notice your breath moving your belly in and out. Breath deeply for a few breaths and enjoy the calm focus.

Practicing this technique outside of any challenging situations helps you get used to how your body feels and responses as you quickly move through the sequence. When a stressful or challenging situation occurs, you should be more able to slip into using ABC ‘in’ the moment. Notice how it slows down your ‘flight/fight/freeze’ response.

When you run through and practice this technique, ask yourself:

What personal insights come up?

How might you use this technique in your life?

Choose2Flourish

Are you always in your head, thinking things through, planning for the next thing, worrying how that recent conversation / meeting / decision / piece of work went? How often do you really tune in to how your body is feeling instead? When we bring our attention to our bodies we help ourselves break free [...]

22 West Mall
BS8 4BQ Bristol

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Powerful career and confidence coaching for purpose-led professionals

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Written Down or Visualise – Which Way to Goal Success?

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We all know that having and achieving goals is an important aspect of living a fulfilling and meaningful life. It gives us confidence and motivation. It allows us to recognise accomplishments in our lives, something many of us can find hard to do. For many people, just giving ourselves permission to have goals can be a barrier. For others, trying to realise their dreams and ambitions brings them face to face to enemy number one, fear – of failure, of being judged, of being too successful – the list is endless.

Successful goal achievement is the one of the fundamental benefits of working with a coach. We help you identify not just any old goal but powerful, inspiring goals that are congruent to who you really are and what’s truly important to you. We enable you to work out where it is you want to go by getting your vision crystal clear and using that to work for you as a powerful motivator for action.

Once we’re proficient with setting congruent goals, the next important step is understanding how we should be using them to greatest effect.

For many, it’s writing them down that is the essential part. Whilst the popularly quoted study about Harvard students is a myth, a study undertaken at Dominican University does support the belief that those who write them down and create some accountability towards achieving them (either by sharing with a friend or coach), will be much more successful in accomplishing them.

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Many others put tremendous store in visualising goals, seeing the mental preparation in our minds eye as being a key part of attracting that into our field (think Law of Attraction). It’s also seen as a vital means of training our subconscious to align our decisions and actions with what it is we want to do. Visualisation, without doubt, is a very powerful tool that many highly successful Olympic athletes, speakers and business people use. But can you rely on visualisation alone?

One research study reported by Amy Brann in her acclaimed book ‘Make Your Brain Work‘, examined the improvements in finger muscle tone in groups of people who actually did the finger exercising compared to those who just visualised it happening. Amazingly enough, the later group of ‘visualizers’ saw a 22% increase in muscle tone over the study period compared to a 20% increase in muscle tone of those who actually did the exercising…

From seeing the success in the clients I work with, and from personal experience, I’d say if you were to combine the two techniques, you’re going to be flying – and getting real results.

Choose2Flourish Ltd

We all know that having and achieving goals is an important aspect of living a fulfilling and meaningful life. It gives us confidence and motivation. It allows us to recognise accomplishments in our lives, something many of us can find hard to do. For many people, just giving ourselves permission to have goals can be a barrier. For [...]

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Powerful executive, career and confidence coaching services for purpose-led professionals

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Be yourself; everyone else is already taken

Behaviours of Confident People

Confidence is one of the most admired traits in people. But how can we recognise the behaviours associated with confidence so that we can learn to behave in these ways as well?shutterstock_148055588

Consider the following behaviours that can mark a confident person. A confident person…

  • Believes in their own abilities, talents and strengths, and is not paralyzed by doubts. They have assurance in their own beliefs and are not looking for the approval of others, knowing it’s not needed.
  • Knows they have much to offer the world, and respect the value they bring to life. They treat others well and expect the same in return. They are not hesitant to safeguard their own rights.
  • Is certain, yet realistic, about the goals they will accomplish. They believe in their plans, and failure is regarded as a temporary setback or challenge. A confident person is comfortable in taking on challenges and acting even in the face of risk.
  • Identifies themselves with other confident people. They celebrate others’ successes and relish in the realization of people’s inherent potential.
  • Dreams big and acts on those dreams. They can picture themselves as successful in whatever they do.
  • Accepts the recognition of others and does not diminish or deflect such recognition as if they believe it can’t possibly be warranted.
  • Accepts themselves as they are, yet are open to feedback that will help them become better.
  • Is open to new ideas and is willing to entertain them.

 

  • Is willing to accept mistakes.
  • Is always ready to do their best.

 

Confidence is like a muscle – it has to be exercised to get strong. It requires plenty of preparation and practice, and can be achieved by anyone who has a desire to be more confident in their lives!

How are you exercising your ‘confidence muscle’?

Childhood Dreams

Three Tips to Help Find Your True Vocation From Childhood Dreams

Remember those dreams you had as a kid?

The ones where you’d confidently state you’d be singer, an artist, a circus performer? Or perhaps you wanted to be a scientist, an inventor, or a teacher?

I wanted to either be an artist in a studio, or an actress. I’d write and perform plays whenever I got the chance and an unsuspecting audience. I’d set up my paints in the back garden and recreate the apple tree in fantastic detail and colours. The time just whizzed by. What did you think you’d be ‘when you were a grown up’?

Childhood Dreams

For most of us, we don’t actually become what we say at 7, 8 or 9 years old. For a lucky few however, those early seeds do provide the actual signposting of a lifelong passion. My twin sister was, as far as I can tell, born knowing she wanted to be a doctor. When she graduated from her medical school, I was in tears of joy, recognising the dedication, determination and belief she had put in to realising that childhood ambition.

So what does that say to the rest of us? What if I told you that those early assertions of purpose do actually hold the kernel to your life satisfaction and happiness?

Paulo Coelho in ‘The Alchemist’ talks about the heart giving out nudges that, when listened to quietly, provide all the insight and guidance a person could need. The heart shouts out the loudest in the young but as we get older, things get in our way. We learn to get scared, we start to doubt our abilities and take on other peoples’ perspectives and experiences.

When we stop listening to our heart and allow the fear to take over, we settle, we give up and our lives are less fulfilled as a result. Reflecting back on what made our hearts sing in childhood, what we confidently proclaimed to any pesky inquiring adult, may have more bearing on your current adult life than you think.

Tip 1: Reflect fully on what you wanted as a child.

Behind the immature language, what were you really saying? If it was ‘to be a doctor’, was it the helping people, the status of the white coat, your interest in how our bodies work? What, in more adult language, lies at the core of what you were saying?

Tip 2: Consider where and how you lost track of time as a child and ask yourself whether you are still bringing those things into your life now.

As well as creating and performing, it was whizzing along lanes on my bike, enjoying the sense of freedom and speed. Cycling still opens up the same feelings for me and I know I am simply ‘better’ after time spent outdoors. What about you?

Tip 3: Look at the small, tiny ways you could bring your ‘childhood’ dreams into your life now.

Looking out of my window to the Clifton suspension bridge from my new studio base last week, I suddenly recalled my ‘artist in a studio’ ambition. And here it was. Creating, yes – coaching my clients is definitely that, coming up with new ways to support a smooth and fruitful positive transition. Working by myself, in an environment far removed from a typical office situation.

Speaking at the launch of a new network for Bristol based PAs last week, I was also bringing into my life the other aspect that so enthralled me as a child – performing. With my adult eyes, I can see how standing in front of a crowd, with a message to share, fulfils me at a very deep level.

So what about you?

How can you recall your young self and that youthful heart – what nudges was your heart giving you then and what can you do now?

I’d love to know what resonates here with you so do get in touch.

Choose2Flourish Ltd

Remember those dreams you had as a kid? The ones where you’d confidently state you’d be singer, an artist, a circus performer? Or perhaps you wanted to be a scientist, an inventor, or a teacher? I wanted to either be an artist in a studio, or an actress. I’d write and perform plays whenever I [...]

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Navigating a life or career crossroads can be a breeze with Choose2Flourish by your side. You can step up or find a new direction, ensuring the next phase in your life is truly amazing.
Powerful career, confidence and life coaching services by Rhian Sherrington

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