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This is Not Your Father’s Time Management
Do you ever feel like there are not enough hours in a day? You run and run around the clock, busy all day long, yet at the end of the day the list of things that you’ve accomplished leaves you feeling unfulfilled. Tired and frustrated, you write another to-do list for the next day and hope you can manage yourself better. And then – surprise – work, kids, bills, laundry, and yet again you find yourself at the end of the day exhausted and with a dozen of unchecked boxes on your to-do list. If this sounds like you, chances are you could benefit from the Mind-Power Time Management course.
The Starting Point:
The starting point of implementing true time management is the brain. So until you can connect your brain - then add technology and processes', you will continue reaching the end of your day with things left undone.
Brian Tracy, a time management guru, and NYT bestselling author, once said: “you must learn to manage what is inside you before you can manage things on the outside”. This has never been more true. With today's rapid speed of technology, we must learn how to think clearly in the era of information overload. Effective Time Management is no longer simply keeping a calendar and a list of goals, but rather we must start with auditing what information goes into our brain, how we organize and compartmentalize internal and external data, then create clear pathways to prioritization with a mindful focus.
“Mind-Powered” Time Management
The “Mind- Powered” Time Management course will give you the tools to successfully combine neuroscience and technology so you can finally be the master of your time, and experience the calming balance of a well-lived life. Corporations of all sizes are hiring Total 360 Academy to teach their teams the benefits of Mind Powered Time Management. However, many individuals are also signing up for this course to advance their careers or simply learn how to manage a busy life and remove unnecessary stress.
Sign Up before May 29th and receive a $100 off coupon by using code MPTM100. Check it out
NOTE: This course also offers an opportunity for you to become CERTIFIED in Time Management (final exam required)
As always, we love to hear from our readers. If you have any questions you can rech us at Connect@totalwellnesscenter.net
Have You Been Derailed From Your Well Crafted Plans for the Future? Welcome to the human race - But don’t worry, we have tools that may help you get back on track.
We see it on a regular basis and understand that unexpected circumstances can derail your best laid out plans. You may have to relocate due to a job transfer, with a health issue or experience the loss of a loved one. During difficult times, old patterns such as negative thoughts and low self-esteem might resurface and affect your progress. All of these setbacks are part of the journey as human beings. The process of getting back on track can be challenging, especially after a traumatic experience. It requires you to let go of old notions of who you thought you were, demand you to take on new responsibilities or question the meaning of life. Rebuilding after a big loss may bring pain and hardship, but it can also bring strength and wisdom you didn’t know was possible-gifts to carry with you into the next chapter of your life. Adversity can also teach you to be more tender, more flexible and more appreciative of what you might have taken for granted in the past. It can also give you a fresh perspective and help you adjust or reclaim your commitment to your path. Instead of fighting against things you can’t change, try to except that this is a natural state of life - is all ebb and flow. The more you are able to except this truth, the more you will be able to open yourself up to new opportunities for personal growth and transformation. Here are 12 ways you can start seeing your situation differently;
The 12 Steps of Overcoming Adversity
Step One: Gratitude
Acknowledge what you are grateful for helps you see that hardship is only part of your life not your whole life.
Step Two: Release Negativity
Negative thoughts will come up, acknowledge them and send them on their way
Step Three: Reach Out
We all need help sometimes. Share your concerns with someone you trust, or seek out a group support program.
Step Four: Act NOW
Don’t wait to take action until everything is perfect. Start from where you are and with what you have.
Step Five: Shift Your Perspective
Be open to find the lessons. There are opportunities for growth in the darkest places.
Step Six: Practice Self-Care
Nurture ALL aspects of yourself - mind, body, and spirit. Love and be kind to yourself.
Step Seven: Take a Break
Carve out some time from the busiest of doing - and give yourself quiet time to reflect, feel and review.
Step Eight: Let Go
Releasing what is out of your control will lift a giant burden off of you. Some call it “let go and let God”.
Step Nine: Follow Your Gut
Trust your instincts. If something feels wrong, it probably is. Let your intuition guide you.
Step Ten: Be Flexible
Adjust your plans when the unexpected takes you on a different path. It may be an opportunity in disguise.
Step Eleven: Use Intention
Set your mind with the intention that you have the strength and the courage to get through this difficult day with Grace
Step Twelve: Set Limits
Don’t spread yourself too thin by taking on too much. It’s OK to say NO in order to take better care of yourself.
If you would like to receive these 12 steps in a printable PDF format, fill in the form below and we will send it directly to your email box.
In addition, if you would like to talk to one of our coaches or counselors about your current challenges or dreams - simply log onto www.totalwellnessenter.net and sign up for your FREE consult.
As always, we would love your feed back.
We all seek happiness. Add these 9 rules to your life and watch your dreams become reality.
Rule 1: Know who you are - Be true to yourself
There is no one just like you. Your path to success is uniquely yours. Let go of your dated ideas about yourself that you may have adopted from the past, especially if they keep you from evolving into your best self. Bring meaning to your life through intention and choice.
Rule 2: Hold a clear vision - Follow your NorthStar
Reflect on what you envision for your life, aligning it with what inspires and feels meaningful to you. The more clarity you have about the kind of life you want and the person you want to be, the easier it will be to stay motivated. Take consistent steps forward making your vision a reality.
Rule 3: Understand your mind. - Unleash your true self
Much of your perception and beliefs grew out of your earliest experiences and interactions with your families, culture and the media. Learn to distinguish between the beliefs and ideas that support you and those that limit you. Perception does not always reveal truth.
Rule 4: Take control of your thoughts - Thoughts become matter
Thoughts are among the most powerful creative tool you have. Therefore, it’s crucial to be aware of negative thoughts before they take root and develop into destructive patterns or behavior. Through awareness, conscious choices and determination, you can redirect your life by releasing disempowering self-limiting thoughts and cultivating positive ones.
Rule 5: Choose what is essential - Life is built on choices
Be aware of how you spend your time and energy, as every decision you make influences the direction of your life. We are all born with gifts and talents as well as challenges and limitations. The way we choose to work with these blessings and trials determines our success.
Rule 6. Be consistent. - Baby steps lead to big results
Consistency will help build momentum and form new habits for success. Break your bigger goals into smaller tangible ones that are time sensitive. Turn your smaller goals into monthly, weekly, and daily task to make them all doable. Checking off daily goals not only gages progress but also increases confidence, resulting in motivation to continue.
Rule 7. Surround yourself with inspiring influencers - Lift each other up.
You are influenced by the people you choose to spend your time with. Surround yourself with individuals who encourage you to be and do better. They should be people you look up to and trust, people who help drive you forward on your personal path to success.
Rule 8. Live mindfully -The power of the present
We spend much of our time on auto pilot, missing the depths of our precious life. Living with more mindfulness requires you to observe and participate with awareness and without the filter of judgment. The more present you can be from moment to moment, the deeper the connection you will make with yourself and others, enabling you to live life more skillfully and with greater appreciation and wonder.
Rule 9. Stay the course - Tread the path daily
Success isn’t something you attain - it’s something you live. While working toward your outer goals, it is necessary to be aware of who you become internally in the process that’s more important. Stay focused on cultivating the inner qualities of success; living with integrity, self-discipline and patience; valuing yourself and others; reserving judgment; practicing compassion and having gratitude towards the gifts already present in your life.
Total Wellness offers a variety of tools to help you take each of the above rules from concept to real life application. We would love to become a part of your success. Let us knowhow we can help you - simply fill out the form below and we will respond promptly. We answer all inquiries.
Conflict or Harmony?
For the first time in recent history, we are experiencing a reverse in life expectancy even while medical science is advancing at a furious pace.
According to the latest report from the Centers for Disease Control and Prevention in Atlanta, the overall life expectancy in the U.S. was 78.6 years, down .1 from the previous year. Men can expect to live 76.1 years, down from 76.3. Women held steady at 81.1 years.
But the real question is what is the cause of this downturn? According to Dr. Caroline Leaf, noted research Psychologist, there are two main causes for this reversal in American life expectancy. The first is the American diet which consists of highly processed and nutritionally inadequate foods which simply do not supply the nutrients that are needed to maintain the body’s health. The second reason is the mental state of our nation. We have become a nation of relationships without intimacy, information without wisdom and activity without purpose which has left us more depressed, anxious and stressed. These mental/emotional disorders have been proven to be contributors to a number of serious health problems including, high blood pressure, stroke, and cancer.
Dr. Leaf’s conclusions are supported by recent studies of the general state of unhappiness in our society. During the last decade, the state of happiness in the USA has been steadily declining.
One more correlation is significant here – that is the state of interpersonal relationships.
The symptoms of hopelessness are drug abuse, suicide and a host of stress-induced diseases that our medical advances can not treat for what we are experiencing is a sickness of the soul. However, this has not stopped medicine from making an attempt.
The current response to these ailments has prompted an increase in psychoactive drugs, both legal and illegal, in an attempt to alleviate this suffering. This has led to a 446 billion dollar psychopharmaceutical industry which is clearly not addressing the core issues of the problem.
Mental health experts must make major changes in their strategies to address this crisis. Simply applying the same ineffective remedies to this current crisis will not curb the downturn in mental health or produce greater well being. There must be a commitment to using every healthy and empirically proven tool to bring wholeness to those who need help. That quest leads us to the crossroads of science and faith. Merely seeing the body as a predetermined biological mechanism that is genetically predisposed to mental and emotional illness is not the answer. Clearly, there is another dimension to humans that reside in our thoughts and beliefs and this area has profound consequences upon our mental, emotional and even physical wellness. Study after study has affirmed that when the spiritual aspect of humanity is attended to it increases the overall health of individuals. It may indeed seem strange to some that scientific studies have validated the spiritual dimension of humanity. But we are seeing with ever-increasing clarity that it is a false dichotomy that makes science and faith opponents.
The argument between faith and science
For centuries a competition has existed between science and religion for the hearts and minds of the people. There has been a long-standing feud over who will wear the mantle of the prophet to our society. Some atheistic scientists have contempt for faith write it off as mere fantasies of undisciplined minds, while at the same time many religious leaders find the devil in every new scientific discovery and are deeply suspicious of any who advocates a science-based approach to mental health.
Physicist Stephen Hawking famously pronounced himself an atheist in 2014 and went on to describe his rationale.
Does it need to be this way? Or did Augustine speak correctly when he said: “all truth is God’s truth”. We can also turn this phrase around to say – All truth is a revelation of God. To this end, We need to lay to rest this false dichotomy and find incredible synergy when we both acknowledge God as the source of all truth and purpose to pursue this truth in every area of our experience.
An example of how faith and science coexist is a foundation for all scientific inquiry. Understanding the cohesiveness of the universe allows scientists to connect each piece of research to the other so as to form a unified whole. In order for this to happen, there must be a basic ontological belief that the universe has a logical order and consistent regularity. In other words, the laws of science are always in effect unless superseded by another law. For example, this principle is the basis for airplane travel – where the law of gravity is superseded by the law of aerodynamics. This metaphysical foundation for science creates the framework for all scientific discovery.
Likewise, the foundation for theology is that God has certain unaltering attributes that never change. It is this fundamental belief in the immutability of God that allows us to trust in his promises and rely upon his goodness.
Another area where God’s immutable character is seen is in the area of his desire to communicate. God is love and the true definition of love is to seek the best for the object of that love. No greater good can come to a creature than to meet and experience its creator and that is exactly what God has offered us. These are the words of Jesus in the prayer to his Heavenly Father.
Francis Collins, Director of the National Institutes of Health, believes that scientific inquiry and faith in the personal God of the Scriptures are mutually compatible and in fact can produce the same awe-inspiring connection.
As W. Mark Richardson of the Center for Theology and the Natural Sciences says, "Science may not serve as an eyewitness of God the creator, but it can serve as a character witness."
Marian Westley in her Newsweek article entitled “Science Finds God” said;
What is God’s truth and what is scientific truth?
R.C. Sproul said: “you will not find the circulatory system in the Bible”, but neither will you find the incarnation of Christ in Science.” Science can help us explain how God made the universe but science will never lead to the why. And it is the “why” that is causing such an existential crisis in our culture. We were created for a purpose and when we lose that purpose we no longer can put in context the experiences we have nor can we find healing for our trauma. Our health (emotional and physical) is directly tied to our spiritual beliefs. We are like meaning-making machines and when we no longer can make meaning out of our circumstances we break down and cease to function properly. In other words, when we lose our purpose we also lose our happiness. In our practice, we have seen many examples of those who have what the world would consider a great life (ie. money, possessions, family, health etc.) only to be in an existential crisis because they have found that none of those things can provide them with the meaning they desire.
Why is this? Simply because we were not meant to live outside the purposes and plan of our God. This means that our physical, social and emotional lives function best when they are in harmony with God’s truth. Likewise, when we learn how our body functions at its optimal level (scientific truth) we are able to integrate these truths into our daily lives. Therefore, the study of nutrition, the brain, and behavioral science are all able to help us develop healing strategies that can bring about total wellness.
Practical ways of deepening your spiritual vitality and improving your overall wellbeing
Toxic, fear-based thoughts are at the center of producing negative effects upon health. Therefore the most effective way to being growing spiritually is to replace these thoughts with those that will promote wellbeing. The brain has neuroplasticity which allows us to shape it with the very thoughts we think. Therefore, carefully monitoring our what we are ruminating on is essential to developing sound health. Is it no wonder that Scripture specifically address our thoughts as a means of growing spiritually?
Our thoughts is where the battle is found. When we are able to grow in our ability to set our thoughts upon what will build healthy structures in our brain we will increase all the beneficial properties a healthy brain can produce. This is not easy, for some of us we have spent many years teaching our brains to focus on negative, unhealthy thoughts. Trauma, broken relationships and other events in our lives have produced default neuro networks that lead to anxiety, depression and fear. But the good news is that we can create new networks that produce peace, joy, hope and joy. Dr. Leaf has outlined this process in her book “Switch on Your Brain” which I encourage you to read for those who desire to see real and lasting change.
We at Total Wellness Resource Center are committed to offering the very best empirically proven science-based methods that are informed by our commitment to our true purpose found in God’s revelation of truth through the Bible. We will not compromise either for in them both we find a successful strategy for providing healing and hope for our clients that touches every area of their lives and produces the discovery of true success.
If we can be a resource for you on your journey please don’t hesitate to reach out.
The Total Wellness Team
I am getting to that age when one is tempted to look back more than to look forward, to get lost in our memories more than to endeavor to create new memories. In short, it is easier to just float downstream carried along by the current of habits and predispositions rather than forge ahead and find undiscovered lands and challenge sedentary tendencies. I feel like Ulysses hearing the siren calls to cease the quest and find comfort and rest. But like Ulysses, I know that there is a greater mission within me and my journey is not yet accomplished.
But as I reflect back upon my life I now realize I have always had a tendency to “shelter in place” from the threat of change making it difficult to move forward. My impediment to growth has not been any external obstacle or internal deficiency but simply I have allowed fear to limit my progress. The product of fear is stagnation leading to death and it has usually taken experiencing a trauma or disaster in my life to give me the impetus to move forward.
I don’t believe I am alone in this predisposition. There is an axiom in the counseling world that goes like this: “We don’t change unless the pain of remaining the same is greater than the pain of change.” I see it all the time in my practice.
A man has lost the job that he hated and is now forced to consider another profession more suitable to his abilities
A couple’s relationship is falling apart and now must seek counseling to find new, healthier ways of relating to each other
A woman has lived with debilitating depression and only when her world is falling apart is now willing to look at her beliefs about herself to escape the pain
This is fear-based motivation and it is grounded in escaping or avoiding pain and we use it all the time.
I go on a diet because I don’t want to be fat
I exercise because I am humiliated by the way I look in a bathing suit
I work hard at my job because I’m afraid of being fired
I go back to school because I’m afraid of not finding a good job and ending up homeless
Does fear-based motivation work? Yes, of course, it works but the problem with fear-based motivation is that it is not sustainable and it doesn’t go away. When we reach a place of stasis in our life and we no longer have a reason to fear we also don’t have a reason to grow. If fear is our primary motivation then we will need to make up a reason to fear (irrational fear) or we will lose motivation for growth and enter into stagnation. What is even more important, fear is toxic to the body and spirit. Living in a continual state of fear will produce stress and stress is one of the leading causes of physical and psychological ailments.
I want to propose another, healthier and more positive motivation for change. This motivation can be summed up in one word.
Love’s motivation is applicable in all situations
Love is unending, unceasing and unconquerable
We live in a world where there is so much spoken about love but very little on its practical application. What we need is to somehow learn to apply love to the nitty-gritty of life. In many of us, fear is our default and even the thought of making love our primary motivation in our life is inconceivable. So here are some practical ways to transform fear-motivation to love-motivation.
Focus on those you love
When faced with a task or a job that is something that you would rather not do think past it to something that is an object of your love. A perfect example of this might be of times when we experience a difficult work environment. We all encounter times when we’re slogging through an arduous schedule or are involved in tasks that we have no desire to do. At times like these stop and ask this question, “can I dedicate this job to someone or something I love?” If you are working to provide for your family then think of them and consider your work as a way of providing them with food, shelter, and a future. Many a man and woman leave their home early in the morning and return late at night for the love of their family. I believe there is no more noble motivation than sacrificing for those we love.
Find something you love within the difficult work
Every job, no matter how it perfectly fits our personality, has elements that we find tedious. If we focus on these negative elements, we diminish our passion for the work and reduce our overall career enjoyment. So take a few moments and fill your heart with what you are passionate about and stop obsessing on those few things that you don’t enjoy. When you do you will find that the difficult parts of your job will cease to be so discouraging.
Focus on being grateful
Gratitude is a close relative of love and when it is regularity expressed it increases our capacity to experience joy and reduce anxiety.
What are you afraid of? What gnaws at your heart and keeps you up at night? Instead of allowing those fearsome future scenarios to dominate your thinking try to finding something
When faced with fear, chose the loving alternative.
Here are some loving alternatives to fear:
Choose to believe in your resilience and ingenuity
Choose to trust in an all-powerful and loving God
Choose to develop and execute a strategy
Choose to not catastrophize – reflect on times when you persevered through similar or even worse situations
Choose to reach out to loving family and friends for help
Choose to get up and do something creative, productive, kind and compassionate for someone who needs to be loved. Because love flourishes in us when we choose to give it to others.
What do you love? Make that the cornerstone of all you do, say and think. Tie this passion to your work and you will find extraordinary energy in your career. Tie it to your relationships and they will grow deeper and more satisfying. Refuse to do anything that is not somehow intrinsically tied to love and you will never run out of motivation for living.
If this seems impossible then challenge your internal programming, because someone, somewhere fed you a lie that life was not meant to be lived in love. It can be done, I know because I get up every morning with the desperate need to renew my commitment to love and every morning love is renewed.
If you want to discuss this or have any questions or concerns where we can help you don’t hesitate to reach out to us. Because our love-inspired motivation is to see true transformation happen in your life.
Somehow we have been sold a “bill of goods” that relationships should be natural, always fun and make our life easier. We have been conditioned by watching artificial relationships on TV and Movies that depict intense love and an idealistic romantic experiences that set unrealistic expectations we can never meet. Please don’t get me wrong – I believe that relationships are the most rewarding and deeply satisfying experience a human is capable of having. But a rich and rewarding relationship is NEVER easy. That is because it requires each party to be willing to set aside their own preoccupation with comfort and convenience and think what is best for the other person. Good relationships do not thrive in an atmosphere of personal self-interest and individualism.
There was a time in my life when I was single for seven years. Was I lonely? Occasionally. But mostly I was content because I could eat what I wanted, go where I wanted and pretty much lived my life without having to think of anyone else’s feelings, desires, wants or needs. It was not that I was isolated, I still had friends, but I always knew that when I was done visiting my friends I could go home and live exactly the way I wanted to. I owed no one an explanation for my tastes or preferences.
What I didn’t realize is that I also was stunting my growth as a person. “Why?” you ask, “it sounds pretty much like you had an ideal life”
Yes, it was ideal if I wanted to become an emotional and relational pygmy but if I wanted to expand beyond my own boundaries and effect change in my life then I was greatly limited. Let me explain by identifying the fundamental character qualities that make for truly great individuals.
Love: How do you grow in love? I don’t mean the romantic, touchy-feely kind of love that is depicted in our media. (Though there is definitely a place for that) I mean the kind of love that seeks the best for another no matter what the cost is to us personally. This kind of love does not grow in the soft, fertile soil of the lazy valleys but in the lofty mountain peaks that take exertion to reach. Love grows where it is hard to love and sacrifice is needed. True love blossoms in the light of self-sacrifice and a willingness to take the higher, steeper road of self-denial. Love means that I place you before me and seek your best even if at a high cost. This character quality cannot be found in isolation but requires intimate relationships. In my seven years of being alone, my heart was growing cold because I was not challenged to love like this and I knew it.
Forgiveness: Now we have all experienced times when we have been hurt, lied to, and treated unjustly. But nowhere is this experienced more than in intimate relationships. I often say that relationships are the place where we are most wounded and relationships are the place where we are most healed. Becoming a person who can forgive means that we must go where we can be hurt. The deeper and more intimate the relationship the more vulnerable we are to being wounded. I found that I was becoming a person who was neither hurting others nor was I being hurt and therefore my growth in this area was being restricted. No one needed to forgive me and I was not required to forgive anyone else.
Kindness: Where do we most grow in kindness? Well, ask yourself where is it hardest to be kind? That’s easy, when we are faced with someone who is repulsive. I don’t mean that we should go out and find the most abhorrent person available and marry them. What I am saying is that in every intimate relationship there will come a time when something is said or done that is deeply offensive and intensely painful. How are we to respond? If we want to grow in this beautiful character quality then we will choose kindness. Kindness flourishes in the presence of transgressions just as light is more brilliant in the presence of darkness. Want to learn to be kind? Find yourself another human to love and kindness in you will be refined as through fire.
Peace: Here again someone might say, “James, when you lived alone you had ultimate peace, right?” To this, I say it depends on what kind of peace you are asking about. If you are speaking of peace as an absence of conflict then you would be right. Isolation offers a certain kind of peace that is beautiful but unsustainable unless we choose to live a hermit existence. If you are speaking of the kind of peace that is present in conflict then you would be greatly mistaken. The kind of peace that really matters is the internal peace that can bring calm to your soul even in the most stressful situations. This is the peace that Jesus spoke of:
This kind of peace is more powerful than hate and overcomes conflict. In order to have this kind of peace, you must be exposed to places where personalities clash and dreams are in conflict. This means being in relationships. It was too easy for me to just walk away from people who bugged me or those with whom I disagreed. But when you are in a committed relationship that is not possible so this deeper type of peace is essential.
Patience: We develop patience in places where we are tempted to be impatient? A muscle will never grow strong unless it is tested and patience will never grow unless we have opportunities where our expectations are not met and our plans are thwarted. Do I really need to explain how being in a relationship leads to times of growth in this area? Relationship thy name is patience!
This is the bottom line. If I wanted to be a better man I must commit to being in a relationship that demanded I be a better man. I know, it is possible to be in a relationship and still not develop these qualities. I witness it all the time in my profession as a Marriage Counselor. But that attitude can’t continue if they want to find a more satisfying marriage. At some point, they need to realize that the person they are married to is not there to thwart their dreams and make their life miserable but rather they are an instrument of personal transformation so that they can become a better version of themselves.
I love the movie “As Good as it Gets” Starring Jack Nicholson and Helen Hunt. Jack plays the part of a neurotic, OCD, paranoid, anxiety-filled man (yes, this is therapist candy) who falls in love with a beautiful, kind and normal woman. In this scene, he has just said something hurtful to her (again!) and she has made a demand, “compliment me or I am leaving”. So this is what he said.
And so it is with me and one of the main reasons I reached out and opened my heart to marriage. I knew that I needed Cheri to become a man who truly loved, who was learning to be kind, who could find peace in the presence of conflict and learn what it meant to forgive and let go. I’ve got to say that she needs to do a better job at making me do all these things because it’s way too easy to be with her. But even so, I’m sure God knew that I needed someone as truly good and kind as she because I’m a pretty slow learner.
How about you? Do you see your relationships as opportunities for personal growth? Or are you longing for times when you can go into isolation? Nothing good grows in the darkness (unless you are fond of bacteria) so get out into the light and realize that relationships are the school where your character is developed.
As always, if we can be of service to you or you have any questions or comments, don’t hesitate to reach out to us!
In Fact, It Matters A Lot
“What were you thinking!” shouts the angry parent as their child stands before them crestfallen. They had just discovered their child doing something foolish and now comes the third-degree interrogation.
“You weren’t thinking, right? Because if you were you wouldn’t have done something so stupid”
And so punishment is handed out and the child is sent to their room to “think” about what they did. And so there they sit trying to figure out what they were “thinking” but drawing a blank because they’re a kid and by definition, they often don’t think before they act.
Which begs the question; does thought proceed action? Are there some actions where thinking is not a prerequisite? It sure feels that way when we make a mistake or succumb to a “knee-jerk” reaction.
But it is a proven medical fact that thought proceeds all actions, even if these thoughts are unconscious.
For example, a solder on leave from the battlefield is walking down the street, he hears a car backfire and dives to the ground. Is he conscious of his thought at the time? No, he is reacting and his reactions are a logical consequence of the unconscious belief that he is in danger. Even though he is not aware of the thought it is still there. If you asked him he would say he did not choose to fall on his face in the middle of the sidewalk, still the thought of danger proceeded the action. Over time as he is exposed to the sounds of the city he will become more aware that no real danger exists and have a greater ability to choose so when he hears a similar sound he can ignore it.
Therefore our thoughts control our actions. Some thoughts promote health and cause us to act in a way that produces such emotions love, joy, and peace, and some thoughts produce anxiety, fear, and anger. Some thoughts propel us toward success and some are toxic and lead us toward failure and frustration. The challenge is these toxic thoughts often feel like they are a part of us – they become our dysfunctional normal. We are blind to them as they become the “operating system” that controls our everyday lives. Therefore it is critical that we make them visible so we can replace them with what will ultimately produce a more productive and happy life.
How do we know if our unconscious thoughts about ourselves are toxic? There are two ways:
We experience toxic emotions – anxiety, phobia, depression, unreasonable fear and uncontrolled anger are examples of toxic emotions that are the result of toxic thoughts
We experience repeated unwanted experiences – you have heard the old saying “insanity is doing the same thing over and over again and expecting different results”. When we continually experience failure in certain areas of our life it is a good indication that we have a toxic belief that is sabotaging our success.
A client once described to me a long series of failed relationships that she had experienced. At the end of her story of heartache and brokenness, I asked her this questions: “What do all those men in your life have in common?” She thought for a while and named a few of their worse attributes but then stopped and grew quiet. Finally, she said, “me”.
“Yes, that’s right” I responded, “so if you ever want to make a difference in your relationships you will need to make a difference in how you see yourself and how you understand healthy relationships”
Our actions and our emotions will lead us to our core beliefs as surely as a drug-sniffing dog leads its handler to a stash of illegal drugs. Follow the trail of toxic emotions and shattered dreams and they will lead to the doorstep of a toxic belief about ourselves and the world. The more you understand your core beliefs about yourself the more control you will have in the way you act. Your actions follow our thinking just as day follows night. And this is how we acquire our identity.
When believe something is true about ourselves, we act on that belief and that action then confirms and reinforces that belief. This becomes a powerful “feedback loop” that us gives us our identity.
So the question is what do you believe about yourself? Because that belief will ultimately determine your destiny.
Recently I met with a client who was struggling with what he called an addictive personality. He said he was susceptible to being addicted to pretty much everything, alcohol, drugs, extreme sports, gambling, he even said that he could be addicted to jeeps. So I went to the whiteboard and drew this illustration.
I pointed to the middle circle and asked, who are you? He couldn’t answer that. So I explained that nature (and our psyche) abhors a vacuum. If we are unsure about our identity then we will fill it with whatever distracts us from the pain of living with that vacuum. The outer circles represent all the areas of our life and these too will be defined by the inner circle. So if we have labeled our self an addict then these other areas will be contorted to reflect that definition. The inner circle thinking will be expressed through the outer circles.
If you want to change your experience of life you must change the way you think about yourself.
So what beliefs should fill that inner circle? What is ultimately true of me? This depends on where you find your authority. If what you believe about yourself is solely a product of your own invention then you can pretty much make up any “truth” and put it in that inner circle. The problem with this method is we have no real assurance that what we are saying about ourselves is true and functional. In essence, we are making it up as we go along with no confidence that it will ultimately lead to a meaningful life. Another challenge is that many of us have been “programmed” with beliefs about ourselves that are decidedly dysfunctional and cause us a lot of pain. Separating ourselves from these toxic beliefs is very hard and made even more difficult if we don’t have an objective reference point to work from.
It is like the man said at the end of his life; “I have spent my whole life climbing the ladder of success only to find out it was leaning on the wrong building”.
An authoritative reference point is essential for developing an identity that will produce the best possible life. But what reference point should we choose? There are many religions and philosophies vying to become the prophet of truth to our generation but I propose that there is really only two at the present time that has risen to the top and is presently locked in mortal combat. This is the Judaeo Christian World View and the Humanistic/Autonomous World View. The latter worldview is grounded in Darwin’s theory and taught in our public schools and universities while the former worldview is the foundation for our nation and western culture. Let me briefly compare and contrast the two.
The Humanistic model is derived from Darwin’s theory and assigns value to an individual in proportion to their ability to adapt to their environment and successfully propagate. (Survival of the fittest) Success is measured by the ability to pass our DNA to another generation and therefore overcome rivals. If we lose this ability to adapt or help others adapt we decrease in value. There is no higher purpose or authority to which we can appeal and find our worth beyond the “law of the jungle”. Therefore, compassion, kindness, and empathy are not preferred traits unless they in some way serve to further the species and can be argued (and often is) a weakness that must be eliminated. (see Nietzsche) We ultimately are left to scratch and claw to the top of the value heap and hope we can remain there. But this is a tenuous philosophy because inevitably, someone stronger (and therefore with greater utilitarian value) comes up the other side to knock us off.
In contrast, the Judaeo Christian view is that worth is intrinsic to man because we were made in “God’s image” and therefore our value is independent of our utilitarian purpose. The smallest and weakest of us has as much value as the greatest and strongest. Our performance does not define our value, rather our performance is an expression of our value. If our performance ceases due to injury, mental incapacity, or any other circumstance it does not diminish our value one iota. Our country was founded on this premise – “All men are created equal”. It is the foundation of our jurist prudence and the cornerstone of our culture. Is it perfectly enforced? No. But it is the ideal with which we built a great and beautiful society. I believe it works because it is true, not it is true because it works. For there are times and places where the powerful seem to have greater value and societies have relegated groups of people to inferior status simply because they don’t conform to group norms or have the necessary qualifications for being a benefit to the community.
With what do I fill the inner circle?
If you accept the Judaeo Christian view of a human’s worth then that circle must be filled with truths that are derived from the revelation given to us by our Creator – the Bible. This is the only reliable and authoritative source for creating a true identity and it must supersede all other opinions, beliefs, feelings, thoughts or ideas. There are many “Christians” and “Jews” who give lip service to the Scriptures and choose to base their identities on other things such as money, power, public opinion, attractiveness, and a myriad of other qualities but all of these fail the most critical test. Do you still have value when they are gone? If you lose value when you grow old or become incapacitated then that is not a true foundation to derive your worth. If you cease to appreciate yourself if you become bankrupt then you have placed your worth in the wrong thing. Why is this important? Because of the first principle I referenced which is your actions will reflect your beliefs. If you think you think these external things are the basis for your worth then you will live in constant fear of losing them and desperately seek happiness in the pursuit of them. We were made for so much more! We were made to find our hope in the eternal unconditional love of God and experience ultimate security in the joy of being in a relationship with him. Every other pleasure pales in comparison with this great purpose.
So who do you think you are … really?
It is a hard battle to secure your identity in absolute truth. Our present culture has sold out to relative truth evidenced by emotions carrying more weight than facts and opinions based simply on feelings. We have all been infected by these lies that want to mold us into thinking we are lesser than we were meant to be. Our culture tells us if we don’t have this, possess that or are following the latest popular craze then something is wrong with us. Many of us grew up in homes where appreciation was only given to us when certain performance standards were met – or in some cases never at all. Maybe you were in a relationship where you were loved only when you met the other person’s needs. All of these examples are insidious lies undermining the absolute truth that you are worthy of being loved for who you are, regardless of performance or conformity to a set of standards. When this truth is absorbed into the fabric of our soul it changes us from the inside out and endues us with a power that not only transforms our thinking but also our actions.
I have created some affirmations that you can use to begin bringing about change in the way you think about yourself. All these affirmations are biblically based with Scriptural references that you can look up. If they don’t “feel” right that’s okay. Often the last bastion of the lies in our life is our emotions. Don’t make truth conform to your feelings. Rather, make your feelings conform to the truth.
If there is anything we at Total Wellness Resource Center can do for you don’t hesitate to reach out to us.
Key Steps to Help Make Your Dreams Come True
Many couples come to me with a belief that if they can just get their mate to change then their marriage problems will be solved. Oh, I know they will rarely come out and say that, they usually couch that belief in phrases like; “I know that I’m part of the problem but he …” or “I’m not perfect but she …”
It seems to be a human trait to make someone or something the “reason” for our not being happy. We immediately look outside ourselves to find the source for our misery. As a result, we may change our circumstance but we rarely achieve our objective.
Am I saying that our environment does not affect us? No. We can greatly benefit by creating healthy environments but our internal beliefs will always be a more powerful influence on us than our external situations. In fact, we will invariably mold our external world to conform to our internal reality. We then point to what we have created as the cause of our problem. This is a bit like digging a deep pit, jumping in, and then cursing the pit.
This attitude is demonstrated by words such as, always, never, can’t won’t and other self-limiting declarations.
“He will always …”
“She will never …”
“We can’t …”
“This won’t …”
When I hear these statements I ask a question (in my most understanding tone of voice), “Are you omniscient?” In which (if they understand the term) they reply
So I press on with my questions.
“So you can’t see into the future, right?”
“No” they respond in their confusion.
“So why are you so willing to shut out the possibility that something good can happen in this case”
As long as we make certain negative outcomes our reality, we will refuse to see anything that may remotely contradict them or any possibility that change can occur. This negative filter will block what does not conform to our belief and so we create a self-fulfilling prophecy.
The opposite is also is true. If we tenaciously hold on to a positive belief then we are almost certain to see it come true.
In 1962 President John F. Kennedy said, “we choose to go to the moon”.
It was a fanciful idea at the time. We had neither the technology nor the experience to accomplish such an ambitious goal. Those who were sitting in the audience, who would be tasked with fulfilling this declaration, must have experienced a range of emotions from exhilaration to terror as they assessed the challenge of fulfilling this “dream”. To date, the sum of their accomplishments was to put a single astronaut into an orbit three times around the earth. But the seed was planted, the commander and chief gave an order. Send Americans to land on the moon and successfully return and do this within eight years.
“Okay, James thanks for the history lesson, but how does this apply to my life and my relationships?”
This is how.
If you are ever to have something better than you have now, if you are ever going to achieve a life that is beyond what you are currently experiencing you must make that dream a reality in your head and heart before it will become one in your experience.
When it comes to our own identity and our relationships this means you must hold out hope that it can be better before it ever will become better. Experiencing an intimate, loving, mutually nurturing relationship is absolutely dependent on whether you believe it is possible. If you don’t believe it is possible then you will simply reproduce the same failures and experience the same results.
It starts with creating the dream just like President Kennedy did for those men and women of NASA. You can recruit an army of resources that will begin working for you but first, you must be open to the new possibility that something beautiful and extraordinary can happen.
Self-limiting beliefs are like cancer of the spirit, if left untreated they metastasize and kill. What they kill is our dreams, ambition, hope, love, and faith. They camouflage themselves as being “reality” or “rational thinking” but when you strip away the mask they are lies fueled by fear. We fear loss, failure, being exposed as a phony, or the loss of being able to justifying our own misery. We also fear losing the dysfunctional comfort we derive from not challenging our self-limiting beliefs because it would require painful self-examination and necessitate difficult fundamental life-change. For some, this is too much and so we slip into our tepid pool of dissatisfaction and entertain ourselves with all manner of toys. But for a few, the passion for a higher calling lies deep within their soul and will not be satisfied with a mundane and feckless life. For these, the calling is to the road less traveled, the mountains beyond the furthest peak.
If that is you then obey this internal calling and begin shedding all that would hinder your upward climb. For the air is sweet at the top and few are those who are willing to experience it. Are you?
Here are some beginning steps:
Make a list of all the limiting beliefs that you can bring to mind. This may take a while for they are often so much a part of us that we can’t extract them from our souls. Focus on your true dreams, not merely what you want but who you want to be. This is where you will find your most powerful self-limiting beliefs.
Begin to create a list of affirmations that will produce “cogitative dissonance”. I have attached a worksheet on how to create Smart Affirmations that will help you.
Reach out to friends, relatives and/or counselors to help you. Ask them what they see and be open to their perspective.
If you are spiritual then ask God to reveal areas of your life that are hidden to you. This is a verse that has been very meaningful to me over the years.
If we can ever be of help to you please don’t hesitate to reach out to us.
The Entrepreneurial Mindset -
Some experts think of entrepreneurs as people who are willing to take risks that other people are not. Others define them as people who start and build successful businesses. Regardless of how you define an "entrepreneur," one thing is certain: becoming a successful entrepreneur isn't easy.
So, how does one person successfully take advantage of an opportunity, while another, equally knowledgeable person does not? Do entrepreneurs have a different genetic makeup? Or do they operate from a different vantage point, that somehow directs their decisions for them?
Though many researchers have studied the subject, there are no definitive answers. What we do know is that successful entrepreneurs/business owners seem to have certain traits in common.
· Personal characteristics.
· Interpersonal skills.
· Critical and creative thinking skills.
· Practical skills.
Most Importantly they ALL have an Entrepreneurial Mindset
What is a Entrepreneurial Mindset and do you have one?
A mindset is a fixed set of ideas that we all maintain about a certain subject. It determines how we will react to certain situations. For example, "I'm no good at languages so there's no point trying to learn French." With this attitude and state of mind, even if you were to try to learn French, how successful do you think you would be? The answer for most of us would be, very unsuccessful. We would have talked ourselves out of success before we’d even tried. And yet, many people successfully learn a new language. Why is that?
Let’s look at these 10 qualities of successful entrepreneurs:
1. Positive Thinking: No matter what happens, an entrepreneur can frame it in a positive light.
2. Learn from Failure and Move On: Entrepreneurs generally don't achieve success on the first try. But they try and try again. They're resilient and persistent.
3. Know the Moment to Give Up: Entrepreneurs also know when to stop pushing for something and wasting time and energy on a project that just isn’t working.
4. Delegate to Others: They don't try to do everything themselves but reach out for help and designate tasks to those who are best equipped to do them.
5. Love Learning: Entrepreneurs have a hunger for knowledge and new ways of thinking and embrace change.
6. Take Risks: They are risk-takers, but not of random risks taken for no reason at all. The risks are calculated and considered.
7. Follow-Through: Entrepreneurs are always on the lookout for new opportunities, even when there is not necessarily an immediate result.
8. Remain Flexible: They are open to continuous change and improvement, and they are ready to adapt or change plans at a moment’s notice.
9. Set Goals: People with the entrepreneurial mindset set goals as a way to focus on the future and motivate themselves forward.
10. Keep Good Company: Entrepreneurs surround themselves with other entrepreneurs, positive influencers, and like-minded individuals.
As you went through these qualities of the entrepreneurial mindset, what did you think? Did you feel that some (or many) of them apply to you? Can you see areas where you could change or improve?
Don’t let your mindset interfere with your success.
If you believe you have nothing valuable to offer to anyone, then your negative mindset is going to prevent you from making a success of your business. What attitudes or beliefs do you have that could interfere with your success
Change Your Mindset and You Will Change Your Life
The good news is that your current mindset is not a blueprint for life. By taking a close look at your beliefs and asking important questions, you can change your mindset and set yourself up for success.
All successful people acknowledge the importance of having the right mindset in helping them succeed. Great athletes don't just have physical ability and training - they have the mindset to win. Renowned musicians don't just have talent and perfect pitch - they have the mindset to share their gift with the world. Pick up any book that tells you how so-and-so made two million dollars in their first year, follow their 'simple formula for success' and their strategies, and will you become successful? You might become successful, but many will not because they don't have the mindset of success.
Develop Your Entrepreneurial Mindset
Getting out there and acting like an entrepreneur will give you the challenges and learning opportunities that will transform your mindset.
What are some of the activities that you could use to cultivate an entrepreneurial mindset?
For example, you could:
Connect with other entrepreneurs who have the mindset you want to nurture and find out how they’ve succeeded.
Attend a conference or networking event to learn from like-minded people.
Read. Read. Read.
Per an article in HUFFPOST by Andrew Merle
, when Warren Buffett was once asked about the key to success, he pointed to a stack of nearby books and said, “Read 500 pages like this every day. That’s how knowledge works. It builds up, like compound interest. All of you can do it, but I guarantee not many of you will do it.”
And he’s not alone. Here are just a few top business leaders and entrepreneurs who make reading a major part of their daily lifestyle:
· Mark Cuban reads more than 3 hours every day
· Mark Zuckerberg resolved to read a book every 2 weeks throughout 2015
What are some new skills you can learn and where can you learn them? Is there a particular risk or challenge your intuition is telling you to take?
Write down 3 actions you can take to help you to develop different aspects of the entrepreneurial mindset.
Do you want to learn more about starting your own business and becoming your own boss? Check out this amazing online “Start Your Own Business” course designed for all levels.
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No Glass Ceiling Only Self Imposed Limitations
"The thoughts we think equal the results we get"
More than 224 million women impact today’s global economy, according to the Global Entrepreneurship Monitor, including the 126 million female entrepreneurs who have started businesses and 98 million women who operate established enterprises.
Women also make up the fastest-growing segment of business owners in the U.S. – and the Harvard Business Review says they represent 37 percent of global enterprises. According to NAWBO (the National Association of Women Business Owners), combined they generate $1.5 trillion in sales.
Technology allows a work from anywhere lifestyle, making today’s economy especially well-suited for women to start and sustain a business. If you focus on customer empathy and delivering digitally, you are where business is going.
Below learn how you can join this growing segment and stop working hard to make your boss’s dreams come true - instead start working hard to make YOUR dreams come true.
Note: This opportunity is not gender bias. Our course is designed for anyone who has an entrepreneurial spirit.
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Training Your Brain To Be More Confident is Possible
We are on a mission to help our clients become more self-aware, more confident, and find balance in their lives. Although our clients come to us for a variety of reasons, we find that over 85% are dealing with challenges within clarity of identity, self esteem, and/or self confidence. In addition to recently publishing an eBook (see below free offer) to you understand and improve self confidence, we also want to share any quality articles or science based findings to help you with your journey.
Today I read an excellent article written by Bruna Martinuzzi for American Express that is worth sharing:
JULY 30, 2018 To succeed in business today, whether as a leader, manager or business owner, knowing how to boost your self-confidence is paramount. A lack of confidence may prevent you from pursuing opportunities or taking risks to help you grow.
Confidence is a strong sense of self. When you have self-confidence, you signal to others that you believe in yourself and your ability to deliver results. As a leader, confidence enables you to lead powerfully. When you approach others with confidence, you increase your chances to engender trust and respect.
If you're looking to improve your self-confidence, it's important to note that this is not something you can achieve overnight. However, there are some actionable steps that you can take.
Pursue excellence, not perfection.
The definition of perfectionism is "the setting of unrealistically demanding goals accompanied by a disposition to regard failure to achieve them as unacceptable and a sign of personal worthlessness." Pursuing perfection can lower your ability to boost your self-confidence because you would be judging yourself against impossible standards.
By contrast, consider pursuing excellence in everything you do. Aiming for excellence means setting and meeting the highest standards that are reachable. Knowing that what you're doing matches the highest standards boosts your self-confidence. Chasing perfection, on the other hand, lowers your confidence because it creates doubt and anxiety as you try to reach unrealistic standards.
Do you have a tendency toward perfectionism? Consider these three tips:
- Create a list of the services you provide to internal or external customers.
- Consider what's required to be outstanding in each of these services.
- Now create a plan to tackle each of these areas in a way that surpasses ordinary standards.
- Invest in your competence.
The adage "fake it till you make it" can lead to feeling like a fake rather than feeling genuinely self-confident.
Instead, you can boost your self-confidence by focusing on increasing your competence in the central areas of your work. Become good at what you do. It's one of the most direct ways to boost your self-confidence.
Moreover, once you reach a certain level of competence, consider raising the bar on yourself. Raising the bar leads to continuous improvement over time.
How else can you invest in your competence?
- Be honest with yourself about what you don't know. Create a personal competency framework and spend time increasing your knowledge or skill in the areas that need attention.
- Research your area of expertise to learn new trends and new ways of doing things. The world is dynamic and changing. Falling behind can erode your confidence.
- Sharpen the saw by attending some online courses which are now available in almost any subject.
- Read as much as you can—not only in your area of expertise, but for general business knowledge as well. Even if you're very busy, you can subscribe to a book summary service to improve your professional skills and boost your self-confidence are just a few of the services available.
Learn from your own experience.
- After a significant event, such as delivering a major presentation or doing a sales call with an important client, reflect on the experience.
- Take a sheet of paper, label it "lessons learned" and capture everything you've gained from the event. For example:
- What part of your performance went well? That's what you don't want to forget so that you can repeat it the next time.
- What didn't go as well? What do you need to avoid doing the next time?
- What do you need to do differently or better to take yourself to the next level?
- What do you need to abandon altogether?
- Not taking the time to reflect and capture the lessons may limit your ability to learn from your own experience. Self-confidence is a quality we gain above all from repeated successful experiences.
Stop the self-harassment.
Self-harassment is when we persistently berate ourselves for any failures, whether real or perceived. Instead of severe self-criticism, consider practicing self-acceptance which can help boost your self-confidence. How can you do this?
- Start by raising your self-awareness so that you can exercise self-control. Just how many times in a week do you belittle your efforts, blame yourself for events, or speak harshly to yourself? Self-criticism becomes habitual, and we hardly notice it. Catch yourself in the act. Self-awareness precedes self-management.
Develop an accurate assessment of who you are. What do you do well? What do you do not so well? Notwithstanding this knowledge, accept yourself unconditionally. To achieve this, set an intention to appreciate yourself for who you are.
Remind yourself that you're in control of your self-development. Work on ironing out any rough edges or doing whatever it takes to improve what needs to be improved.
Prepare, prepare, prepare.
Preparation is a key to boosting your self-confidence. When you're prepared, you tend to feel less pressure. Preparation gives you a feeling of being in control. It can give you a head start so that you can think and act your best.
Let's take the example of going to a meeting. Meetings are often events that can put a dent in self-confidence because you're observed and possibly judged by your lack of contribution.
To build your confidence in a meeting:
Never go into a meeting unprepared. Be prepared to contribute to the discussion even if you're not scheduled to speak.
Try to find out the meeting topics in advance, if possible. What are your ideas about the meeting topics?
Prepare a question or two that you might ask. Leaving a meeting with a feeling that you've contributed to the discussion can be a big confidence booster.
Beware of the comparison trap.
When you measure yourself against others, you may rob yourself of the confidence that comes from believing in your abilities. Cultivate an inner trust based on doing the right things for yourself, your staff and your business. If you look to the success of others, do it to learn rather than to measure yourself.
When it comes to comparing ourselves, self-comparison is essential. Are you better today than you were yesterday? Compare your progress with where you were when you started. By focusing on even small improvements that you've made in your skills and abilities from day to day, you may start to see your self-confidence surge.
Learn from the best to help boost your self-confidence.
- Find out who are the best people in your line of business and study what they do. Think about them, read articles about them and watch their performances. Follow them on social media and research everything about them that you can.
- What can you learn from these people that can help you reach the same level of success in your field? Once you've determined what they do, consider how you can even surpass them.
Even the most confident people can sometimes find themselves in situations where they doubt themselves. Everyone needs some tools in their toolkit to boost their self-confidence. Self-confidence is key to having the mental edge that helps you success.
Read original article at: American Express / Small Business
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Research Shows that 85% of us are Living with the Effects of Low Self-Esteem and a Lack of Self-Confidence, Resulting in Frustration and Unfulfilled Potential.
What's the big deal about self-confidence?
The observation by William James, that most people live in a restricted circle of potential, holds no less true today than when he made it over a century ago. The reason that so many people never fulfill their potential is not a lack of intelligence, opportunity or resources, but a lack of belief in themselves. Or to put it another way, too little self-confidence. Without it, you can do little, with it, you can do anything!
But what is confidence, anyway?
Often people think of confidence as something that the lucky few are born with and the rest are left wishing for, but that’s not true. Confidence is not a fixed attribute; it’s the outcome of the thoughts we think and the actions we take. No more; no less. It is not based on your actual ability to succeed at a task but your belief in your ability to succeed.
- Your belief in your ability to speak in front of an audience
- Your belief in your ability to learn a new skill set
- Your belief in your ability to be a leader
- Your belief in your ability to handle confrontation or manage conflict
- Your belief in your ability to change career path, or start a new business
- Your ability to exit an unhealthy relationship
- Your ability to live a healthy lifestyle
It's been long established that the beliefs we hold – true or otherwise – direct our actions and shape our lives. The good news is that new research into neural plasticity reveals that we can literally rewire our brains in ways that affect our thoughts and behavior at any age. Which means that no matter how timid or doubt-laden you’ve been up to now, building self-confidence is largely what psychologists call a volitional action. Or to use layman language: “By choice.” With consistent effort, and the courage to take a risk, we can gradually expand our confidence, and with it, our capacity to build more of it!
Of course, confidence can wax and wane throughout our lives. It’s boosted when we experience a win or receive praise. It takes a hit when our efforts fall short of the mark, we’re criticized, rejected or simply feel a lack of external recognition. We’re only human after all. It’s therefore vital not to become overly reliant on external affirmation to prop up our self-worth but to take ownership for taking the worthwhile actions needed to sustain it. Which begs the question:
How do you build the confidence needed to overcome your challenges and achieve your goals, particularly when you don’t first succeed?
The following FREE eBook "How to Boost Your Self-Confidence" will help clarify several common roadblocks and help you on your journey to being more confident.
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The Total Wellness Team
I was one of the rare lucky ones to know what I’d be doing with my life before I turned 21. Although I was never a wiz in school, I could calculate numbers in my head faster then most of my friends could help with their calculators, and no I didn’t become an accountant. But I did focus on my love of numbers and realized I could calculate down to the decimal point regarding the cost of individual processes, and then figure out a more efficient and cost-effective way to make things flow.Read More
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Do you ever think relationships would be easy if the other person was like you? We may not actually say that but often we act like it, especially when our partner is excited about something that we have absolutely no interest in.
When this happens we must choose a response.
- Act like we enjoy it: (ie. Fake it)
- Decline to participate: (ignore it)
- Negotiate for something you want: (Leverage it) This becomes a “tit for tat” arrangement, something like saying, “if you’ll see the latest superhero movie with me I’ll go shopping for shoes with you.”
So how are these solutions working? Not so good ugh?
This is why …
1. Act like you enjoy it:
The first solution of acting like we enjoy it doesn’t work … unless we’re going for sympathy. This is because everyone knows how much you are hating what you’re doing and you’re probably so unhappy that they’re probably wishing you just said no to it in the first place. If that’s what you're going for you’d be better off just saying no. Which leads us to the second option.
2. Decline to participate:
So you’ve successfully avoided the hated activity but now you’ve got another problem. You’re missing out on something your partner is passionate about. Why is this a problem? I have found that it is one of the major complaints of that troubled relationships I work with because if you can’t appreciate the things that your partner loves it is very hard to convince them that you appreciate them. That’s right, the things we love are intricately tied to us so that if you are rejecting the things your partner loves they see this as a de facto rejection of them. John Gottman the renown research Psychologist has found that developing a culture of appreciation for your partner's interests and activities is fundamental to maintaining a good marriage.
Now I hear you saying, “isn’t this just creating a good compromise?” Yes, I believe in compromise, in fact, compromise is at the core of being able to deal with perpetual conflict. In many cases, we need to compromise in order to maintain a healthy balance in a relationship. But if we ever find ourselves creating a relationship based upon, “if you do _______ then I will do ________” then we are headed for real problems. This is because healthy relationships are built on unconditional love and when we create a “you scratch my back and I’ll scratch yours” attitude then we find that our back never gets scratched enough and we begin feeling that we are scratching theirs too much. In addition, all the time we are “compromising” we are very likely slipping into the “faking mentality” which will end up making everyone miserable.
Let me share some illustrations that I have find helpful when working with my couples.
This is where the couple finds little or no involvement in one another’s life. It is characterized by the phrase, “they have their life and I have mine”. There is very little interaction, except in areas of necessity (paying bills, dealing with children, etc.) Often, I see couples at this stage when the children have left the house and now they are wondering why they got married in the first place since they have no mutual interests. They have become strangers to each other.
This is a state where one partner can’t move without the other. They are living in each other’s world even to the denial of their own uniqueness. Psychology calls it “enmeshment” and it is often caused by a fear of rejection or poor self-image. These relationships are suffocating because they don’t allow for the individuality and creativity of the other person and instead attempt to make it wrong for either partner to have an opinion or interest outside of the approval of their partner. When I see a couple like this it is often because one party is making a desperate attempt to find freedom and is pushing them into an “all or nothing” approach. When this problem is not addressed it often leads to divorce.
This is where both partners maintain their unique personalities and interest but find ways to share in the passionate pursuits of each other's world without the need to isolate or become enmeshed. It is where we acknowledge individuality (viva la difference) but also recognizes the beautiful contribution that this difference brings to the whole. The challenge is:
- Develop a way to both maintain individuality without becoming independent.
- Create interdependence without becoming dependent.
The five steps
1. Celebrate the Difference: We have a saying in Marriage Counseling, “opposites attract and then they attack”. Basically, this means that we are drawn to our partner because of the unique attributes they possess that we find fascinating. But then as time goes on we no longer find these characteristics fascinating but irritating. One of the most common pairings I find is an extrovert marring an introvert. Here is how they become attracted and then attack each other:
When an introvert meets an extrovert they say, “wow, I love the way you connect with people and feel so at home in a crowd. When I’m with you I feel like I’m with a rock star!
When an introvert lives with an extrovert for a while they may say, “why do you always need to be with people … can’t you just stay home more often?”
When an extrovert meets an introvert they say, “You are so deep and thoughtful, I love your calmness and wisdom, I find it very peaceful.”
When an extrovert lives with an introvert for a while they say, “ why do you spend so much time alone reading your books, what’s wrong with you?”
Instead of celebrating our partner's difference we want them to become more like us because that’s more comfortable. But good relationships are not always comfortable – sometimes they require us to stretch. Healthy relationships have this ability to be both totally accepting of our unique peculiarities and also challenge us to grow to experience our full potential. So for an introvert living with an extrovert, there is a challenge to broaden their world of relationships and touch more lives. And for an extrovert living with an introvert, there is a challenge to develop a contemplative life and deepen their inner world. This growth requires that we learn how to appreciate the other’s gifts, abilities, and interests even if we have no desire in those areas.
Getting to We
This is when we become aware of an interest in our partner's sphere and choose to find something in that interest we can authentically be excited about. That interest is then pulled into our sphere and we then share it in the "we" sphere.
2. Identify your partner’s passions: You may know what they are or you may not. Sometimes when one partner has been hearing negative things about what they love they lose hope of ever pursuing them. This is a sad state where they live a hopeless unfulfilled life that offers no joy. We need to kindle our partner’s interests rather than dampen them. A truly happy relationship is where we are the wind under their wings and they are encouraged to become all they were meant to be. So during this step, we need to sit down and take an inventory of our partner’s interests. Ask questions like:
- If you could do anything, with no limitations, what would it be?
- What have you always wanted to do but just never got around to it?
- As a child, what did you like to do that never lost it’s fun?
Okay, I can hear some of you saying, “how is just doing what they want to do going to work for me?” Here are three thoughts about that.
Encouraging the loves and interests of your partner gives you a partner who is more fully alive and who, in turn, has the capacity to help encourage your passions.
Encouraging the loves and interests of your partner produces a deeper and more intimate relationship. We feel close to those who truly know us and to know and appreciate our unique passions is one of the best ways of feeling known.
Encouraging the loves and interests of your partner opens you up to a new and expanding world of adventure that offers you a fuller richer life. This leads us to the third step.
3. Find something in your partner’s interests that you can authenticly be excited about.
Here’s an example from one of the couples I work with.
The wife is passionate about all things fashion and loves to follow the latest fashion bloggers who have enormous influence in the clothing industry. The husband is a numbers guy and has no interest in the fashion industry. There seems to be no way that he will be able to find something that interests him in his wife’s fashion passion. But he did! He was able to look past the clothes and see that there are a few power bloggers who are able to move people to purchase clothes simply by using influence. He found this fascinating because he is in a company that would be greatly enhanced by applying some of the same principles to their product. So when his wife is looking at the latest trend in clothing on her smartphone he is looking over her shoulder at the way the clothes are being presented and the power of influence.
You may need to get creative and expand your palate of colors but this is an opportunity to grow if you are up for the challenge. Because when you do you accomplish step four.
4. Pull your partner’s “my interest” into a “we interest”: Finding something that interests you in your partner's passion will create an opportunity for you both to grow closer and experience a more enjoyable life together. Examples:
We both have a “we interest” in amusement parks: I like the rides, she likes the shows
We both have a “we interest” in taking vacations: I like exploring new and unusual sights, she likes finding new and interesting restaurants.
We both have a “we interest” in visiting museums. She likes learning about ancient cultures, I find the artwork fascinating. When you do this you accomplish the fifth step.
5. Go for the win, win, win as much as possible: Let’s face it, we’re not always going to find something that peaks our interest in everything our partner loves. Sometimes we’re just going to need to love that our partner loves it. This kind of attitude says, “I can appreciate something simply because it gives you pleasure and that makes me happy.”
I like Disneyland … it must be because it holds some of my happiest memories when I was growing up. My wife has really no love for Disneyland (grew up in Kansas) and in fact, it would not be a place she would ever choose to go even if someone were to pay. But the other day she surprised me by planning a date to the Magic Kingdom. We had a marvelous time and she authentically enjoyed the park. This was because of seeing it through my eyes. One moment stands out as a precious memory. We were in the Enchanted Tiki Room. This is one of the most outdated but beloved attractions in Disneyland and definitely an acquired taste. During the show, she leaned over to me and gave me a tender kiss. I asked her what that was about and she said, “because I love to see you in your happy place.”
Wouldn’t it be great if we could get to that place more often in our relationships? Enjoying an activity simply because it brings joy to our partner. This requires that we are willing to cultivate a caring, giving and unselfish relationship with our spouse. This commitment will reward us tenfold in not only a more satisfying relationship but even more importantly a more beautiful character which, in the end, produces greater wholeness, wellness, and joy.
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Easy, Delicious Recipes to help you celebrate "National Make Your Lunch Count Day" Free Download
But why wait until April 13th, when we can start today? Between breakfast, widely branded as the day’s “most important” meal, and dinner, the meal we spend all day waiting for, lays a conspicuous meal that doesn’t get the recognition it deserves: lunch. It’s sometimes seen as a tide-me-over between breakfast and dinner, and will often be forgotten altogether if a day’s workload proves too large to allow for a break. So, on April 13, let’s take a moment to memorialize lunch. And not just memorialize it, but really make it count! Here’s a hearty, midday toast to National Make Lunch Count Day.
Why We Love National Make Lunch Count Day
- It's a window to the world
Lunch is the meal most often eaten away from home, and as such, we're usually around a different crowd of people in a different place than for our other meals. One way we can really make our lunches count is by finding ways to enjoy it with those around us. It's the perfect time to arrange a short, midday meet-up with an old friend, or to get to know a new one a little better.
- When breakfast gets in the way, lunch saves the day
We've all had mornings where we're just too rushed to put some food into our stomachs before taking off. If it weren't for our lunch breaks, there's no way we'd make it through those days. Lunch can serve as a much-needed afternoon pick-me-up when there's just no time for breakfast.
- It breaks up the day
You'd have a hard time finding a worker who doesn't look forward to their lunch break! After breaking out of those morning blues, lunch can serve as a much-needed hiatus from the day that'll help carry us through to the end.
How to Celebrate National Make Lunch Count Day
1. Arrange a group lunch
We've all got to eat lunch — why not do it together? National Make Lunch Count Day is the perfect excuse to arrange that group lunch that your coworkers have been talking about for lunch.
2. Buy a lunch for someone who can't
While many of us can afford that noontime sandwich, there are a lot of us who can't. If you're in a position to help, consider buying a lunch for someone near you who might otherwise struggle to pay for it themselves.
3. Plan your next week's lunches
Lunch often becomes an afterthought once you're nose-deep in a pile of work. Consider planning ahead to make sure you'll always have something nutritious to take you from breakfast to dinner! To do this, we have created a healthy lunch recipe book packed with easy recipes for the busy lifestyle we all seem to live.
So, regardless of it being "Make Your Lunch Count Day or Week", the key is to make your health count everyday. In addition to downloading your FREE recipe book, also sign up for our Newsletter and receive tips on how to acheive health in your relationships, emotionally, physically, spiritually, and even professionally.
We are excited to be a part of your life transformation. As always, your feedback is greatly appreciated.
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I remember singing the old spiritual “Dem Bones” as a kid and especially liked the part where all the bones are listed as “connected” to each other. It was fun naming all the connecting pieces, and if it had been a bit more anatomically correct, it could have helped me in my physiology class.
The reason I mention it is sometimes we forget we are connected both externally and internally. For the past several decades our society has awakened to the fact that how we treat our environment will affect everyone else on the planet. For example, drop a plastic bag in the ocean, and it could eventually turn up on a shore in the Philippines.
The internal connection is just as valid - we can't neglect any area of our inner life without harming another.
- Our thoughts are connected to our relationships
- Our relationships are connected to our health
- Our health is connected to our careers
- Our careers are connected to our finances
- Our finances are connected to our thoughts
In short, our lives are made up of a lot of moving pieces – neglect one, and it will ultimately affect the others. We can’t afford to focus on one dimension.
Want to change the world? Change yourself first!
We at Total Wellness Resource Center are committed to precisely doing what our name implies – becoming your resource for total wellness. That means we are committed to giving you the best information so you can live your fullest life possible. Only then can you employ your gifts and talents toward helping others and begin making the beautiful connection between your internal and external world.
The problem is it’s hard to change. We want a better life, but we don’t want to go through the process to get there. This dilemma has given rise to the instant gratification culture -
- Five weeks to a perfect body
- Seven days to an all new you
- Three steps to ultimate success
We’re not going to promise instant transformation but incremental progress. You and I are on a journey, and by definition, we will encounter ups and downs, the ins and outs, successes and failures, heartaches and laughter. That is what it means to be human. What we must do each day is to rise with the sun and commit to making this day count toward living our fullest life possible. We can’t get there by one leap, and even if we could, we would miss all the wonder and wisdom that comes from the daily slog.
Here are some examples for you my fellow traveler.
- Ponder one noble thought today
- Reach out to someone with a word of encouragement, praise or kindness
- Do something healthy
- Take a few minutes and be thankful
- Open your mind to unexplored possibilities
We sincerely hope that you will allow us to travel with you. It is our greatest desire to be an instrument in God’s hands to help you experience all that you were created to be.
Below is a way we can walk together on this wonderful adventure called life. Sign up for our weekly updates, so you don't miss out on any of our insights. And if you have anything to share with us we'd love to hear it!
Let's be a community committed to lifting each other up.
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Many of our clients struggle with low self-esteem which leads to troubled relationships, career problems, depression and high levels of stress. They usually come to us complaining of one or more of these symptoms but it is soon discovered that at the root of their problem is an unhealthy belief about their value, significance, and worth. The usual cause is that they have based their value, significance, and worth on someone else's standards. These standards are external to them and are contingent on the approval of others, their looks, performance and/or social status. In short, they have been working so hard to meet these standards they have lost their own true identity.
Don’t get me wrong, I believe it is healthy to set high standards for oneself. This is a necessary component of a successful and productive life. The problem occurs when these standards become the basis for our worth. When this happens our worth rises and falls with the tide of our performance. So let me give you three foundational principles that lead to a healthy self-image and helps us achieve our highest performance and satisfaction.
The first and most important principle is that we ground our identity on a foundation of intrinsic worth. Our value cannot be contingent upon anything external to ourselves. This is fundamental to a good self-image because it gives us a platform for taking risks and overcoming life’s obstacles. It also makes us resilient when we do fail - because everyone fails!
So how do we hold on to this belief when seemingly everything and everyone places human value on something external to ourselves? The only logical way is to appeal to an authority that transcends our own limited judgments. We need to appeal to our Creator. The framers of our government knew this and that is why they made the fact that we were created by God a basis for all our human rights.
If we lose this understanding of the absolute worth of man then we are susceptible to choosing one standard over another and creating a hierarchy of value based upon; race, economic condition, attractiveness, intelligence, religion or a myriad of other factors. That doesn’t work for nations (consider Nazi Germany) and it doesn’t work for individuals.
Secondly, we need to accept the fact that we are not perfect. You may say, “I certainly know I’m not perfect”, but how do you deal with your imperfections? If you recoil from them and put up defenses everytime they are exposed then that is evidence that you are still basing your value, worth and significance on your ability to keep an external set of standards.
Please hear me on this, I am not saying you should somehow feel good about your failures. What I am saying is if your value, worth, and significance is given to you by your Creator then your identity is not diminished by your failures and you are free to make adjustments, grow and learn from them.
Lastly, you now have the ability to revel in your strengths and accomplish great things with your abilities without comparisons, pride or judgments. You can do this because you know that they don’t make you better or worse than anyone else it is just a part of who you are.
Those that struggle with low self-esteem usually also struggle with feeling they can be free to be who they truly are. This self-imposed limitation is often learned at a very early age and reinforced by countless interaction over the years. For many, just to speak up for themselves is a traumatic experience.
That is why I have written the Assertive Persons Declaration of Rights. The best way to use this is to review these rights every day (especially the ones that are most difficult to declare) Gradually your brain will adjust to this new way of thinking about yourself through a process called cognitive dissonance. Don’t get discouraged if you don’t see results right away. Remember you have probably held these false beliefs about yourself for decades so give yourself time to rewire your brain.
12 Declaration of Rights For the Assertive Person
- I have the right to be wrong without experiencing shame, criticism or rejection.
- I have the right to my ideas, values, and dreams without criticism or judgment.
- I have the right to ask questions without being shamed.
- I have a right to say no without giving a reason that makes sense to other people.
- I have a right to my own feelings and not explain them to someone else’s satisfaction.
- I have a right to make decisions on my own time schedule.
- I have a right to feel good about my accomplishments.
- I have a right to make mistakes and not have these mistakes devalue me.
- I have a right not to be in a relationship if I believe it is wrong for me.
- I have a right to always be treated with respect.
- I have a right to respectfully disagree.
- I have a right to like what I like and not give a reason for it.
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Why you should read the ABCs of Love.
In my practice, I often use the illustration of the three domains of awareness. I draw a circle and then divide it into pie-shaped thirds.
The first third I write, “What we know we know.” We all know we know certain things, like how to drive a car or cook a frozen pizza.
In the second third, I write, “What I know I don’t know.” This is also a fairly simple category for us to understand. I know I don’t know how to fly an airplane and I know I don’t know how to make a souffle.
When I come to the third domain of awareness I write in the circle, “What I don’t know I don’t know.” Then I turn to my client (with a bit of a mischievous smile) and ask what don’t you know what you don’t know? They work on this conundrum for a while before I tell them there’s no way they can answer that question because if they did it would be in the domain of what they know they don’t know.
I then explain to them that many of the things that are not going well in their life are found in this domain. These are the unconscious and unexamined areas of their lives that typically cause the greatest pain and suffering. We then set a goal to explore this domain with the purpose of uncovering those hidden hindrances to a successful life and creating competencies.
But the big question is how do we explore an area where we have no conscious awareness? Here are some of the ways:
- Look at your emotions and begin to ask why you feel the way you do. Our emotions often hang out in the third domain when our intellect is locked out.
- Explore the universal truths of the way humans interact and build relationships. You are both unique and common. How we successfully exist with other humans is something that has been rigorously studied.
- Develop a keener understanding of your family of origin and its effect on you. For most of us, we consider the home we grew up in as “normal.” Therefore, we reproduce the beliefs and behaviors that are most ordinary to us. This especially gets us in trouble when we are in a relationship with another human who comes from a family whose “normal” is different from yours.
It is for these reasons that I encourage you to read “The ABCs of Love.” It will help you move from “Not knowing what you don’t know” to “knowing what you don’t know” with the hope that your new awareness will help you break free from the unconscious traps that are keeping your relationships from being intimate and satisfying. Dr. Shulman does this by exploring the way humans build relationships.She grounds her short concise chapters on solid, empirically based relationship theories and does it in a way that is both personally engaging and easily understood. I also love that Dr. Shulman does not speak from some lofty academic perch but uses her own failed relational attempts as examples of how she went from not knowing to knowing. If you want to grow in your relationships this is a must read!
What ?????? Am I really talking about 2019 when we are only a few days into 2018 - or could this be another one of my notorious typos?
This quote is one I personally hold onto when the going gets tough and I am feeling a bit overwhelmed by the things I can’t control - very much like a captain fighting the winds of a storm.
The only things you can change are those in which you control. Therefore, you need to find a way to “adjust your sails” and look to the future rather than looking back at what didn’t work or fear the unknown which is ahead.
If a sailor knows a storm is coming from a certain direction, he or she will adjust the sails and let the wind blow them safely out of harm's way. They know that remaining on the same course might mean facing a storm that could cause a disaster and sink their boat.
The same principle applies to your life. Continuing on a course where disaster is looming might make it impossible for you to get out of the “storm,” and find safe passage.
It may be difficult to change a course that you’ve been on for a long time because the route is familiar and even though filled with turmoil, it can be strangely comfortable. Taking an unknown course of action may be scary, but necessary if those changes will bring you success and happiness.
The first thing you must do to rid yourself of fear of the uncharted course and decide where you want to land. Then you must stop negative thoughts from knocking you off this course. Practice replacing negative thoughts (the lies we tell ourselves) with positive ones. Mentally prepare yourself by gathering knowledge about your new course of action; visualize reaching your goals and create new resolutions by speaking the truth to yourself (positive affirmations). As I tell my clients, “Be careful what you say because YOU are listening”. You may still run into situations where you feel unprepared – and you may make some wrong decisions on the path – but, perseverance, positive attitude, and determination will help you stay on course through the dark and stormy times so you can joyfully reach your destination.
Next, remove the negative elements from your life. This may be extremely difficult, because the negative elements may be some of the people closest to you. They may be your coworkers, friends and even family. But by setting healthy boundaries you will be better equipped to rewrite the negative tapes in your head that have held you back from reaching your goals and becoming all you were created to be.
So yes, - 2019 is exactly what I meant – begin to set your goals and envision the life you want to be living one year from now. Take action, keep your eye on the prize. As simple as this may sound this formula truly works. I know - I’m living it.
If you need help defining your goals or creating an action plan feel free to reach out to me by filling out the form below.
Happy New Years
"I am passionate about helping others reach their full potential"
Cheri Tillman MBA, CLC, CWNC