Category: Once Upon a Line

REFRAMING YOUR THOUGHTS SERIES: WK 1

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Changing Your Mindset: A Step-by-Step Guide

Welcome back to our Thought Reframing Series, where we’re embarking on a transformative journey to change your mindset and, in turn, change your life. This week, we’re diving deep into a step-by-step guide to help you break free from negative thought patterns and cultivate a more positive and resilient mindset.

Step 1: Self-Awareness

The first step in changing your mindset is self-awareness. Take some time to reflect on your current thought patterns. What negative beliefs or self-limiting thoughts are holding you back? Identifying these is the crucial first step to transformation.

Step 2: Challenge Negative Thoughts

Once you’ve identified your negative thoughts, it’s time to challenge them. Ask yourself if these thoughts are based on facts or assumptions. Are they helping or hindering your progress? Replace them with more positive and empowering beliefs.

Step 3: Positive Affirmations

Positive affirmations are a powerful tool in thought reframing. Create a list of affirmations that counteract your negative beliefs. Repeat them daily to reinforce your new mindset.

Step 4: Mindfulness Meditation

Mindfulness meditation helps you stay present and observe your thoughts without judgment. Regular practice can enhance self-awareness and improve your ability to reframe negative thoughts.

Step 5: Surround Yourself with Positivity

Your environment plays a significant role in shaping your mindset. Surround yourself with positive influences, whether it’s books, podcasts, or supportive friends. Seek out content that uplifts and inspires you.

Step 6: Persistence and Patience

Changing your mindset is not an overnight process. It requires persistence and patience. Understand that setbacks are part of the journey, but with determination, you can overcome them.

Before I Leave You…

By following these steps and committing to changing your mindset, you’re taking a significant step toward transforming your life. Remember, your thoughts have the power to shape your reality. Embrace this step-by-step guide, and watch as you create a more positive and empowered life for yourself.

Continued Blessings,
Juan

 

 

REFRAMING YOUR THOUGHTS SERIES WK 1

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The Science Behind Mindfulness: Mastering Your Mental Landscape

In a world filled with constant distractions and stresses, mastering mindfulness has become a powerful tool for achieving mental clarity and emotional resilience. But what does science say about this ancient practice? In this blog post, we’ll explore the scientific foundations of mindfulness and how it can be a game-changer for mastering your mental landscape.

The Brain on Mindfulness

Mindfulness is the art of being fully present in the moment, without judgment. To comprehend the science behind mindfulness, we need to look at the brain. Numerous studies have delved into the neurological changes that occur when individuals engage in mindfulness meditation.

One fascinating study, published in the journal “Psychological Science,” used MRI scans to observe changes in the brain’s gray matter in individuals who practiced mindfulness. The results showed that areas associated with memory, self-awareness, and compassion exhibited significant growth. This suggests that mindfulness meditation can actually change the structure of your brain, enhancing your cognitive abilities and emotional well-being.

Another study, featured in “Nature Neuroscience,” found that mindfulness meditation can reduce activity in the default mode network (DMN). The DMN is responsible for mind-wandering and self-referential thoughts, often associated with rumination and anxiety. By quieting the DMN, mindfulness allows you to experience a sense of calm and presence.

Stress Reduction and Mindfulness

Stress is a ubiquitous part of modern life, but mindfulness offers a powerful antidote. A study published in “Health Psychology” demonstrated that mindfulness meditation can significantly reduce perceived stress and improve overall psychological well-being. This can be a game-changer for those seeking relief from the pressures of everyday life.

Incorporating Mindfulness into Your Routine

Now that you understand the science behind mindfulness, it’s time to start practicing. Here are some tips on how to incorporate mindfulness into your daily life:

  1. Start Small: Begin with just a few minutes of mindfulness meditation each day, gradually increasing the duration as you become more comfortable.
  2. Focus on Your Breath: One of the simplest ways to practice mindfulness is by paying attention to your breath. Breathe deeply and consciously, observing each inhale and exhale.
  3. Use Guided Meditations: There are many mindfulness apps and online resources that offer guided meditations for beginners.
  4. Be Patient: Mindfulness is a skill that develops over time. Be patient with yourself and don’t expect instant results.
  5. Practice Gratitude: Incorporate gratitude into your mindfulness practice by reflecting on the things you’re thankful for each day.

Before I Leave You..

The science behind mindfulness is clear. By incorporating mindfulness into your daily routine, you can master your mental landscape, achieving greater clarity, and emotional resilience. To delve deeper into the scientific aspects of mindfulness, explore these two valuable articles:

  1. Psychological Science – Mindfulness Meditation Training Changes Brain Structure]
  2. Nature Neuroscience – The Brain on Mindfulness

Embark on your mindfulness journey today, and witness the transformative power of this ancient practice in the modern world.

Continued Blessings,
Juan

REFRAMING YOUR THOUGHTS: UNLOCKING CHANGE

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In today’s fast-paced world, our thoughts can often become a jumbled mess of stress, anxiety, and negativity. But what if I told you that you have the power to reframe your thoughts and pave the way for a more positive, fulfilling life? Today, we’ll explore the art of thought reframing and provide you with practical strategies to harness this transformative skill.

Understanding the Power of Thought Reframing 
Our thoughts shape our reality. They influence our emotions, actions, and ultimately, our outcomes. Negative thought patterns can hold us back, causing self-doubt, anxiety, and missed opportunities. Thought reframing is the process of consciously changing the way we perceive and interpret situations.

Identifying Negative Thought Patterns 
Before we can reframe our thoughts, we must recognize and acknowledge negative patterns. These may include:

1. Catastrophizing : Catastrophizing involves imagining the worst possible outcome. For instance, thinking, “If I fail this interview, my career is over.”

2. All-or-Nothing Thinking : This black-and-white thinking leaves no room for middle ground. “If I can’t do it perfectly, I shouldn’t do it at all” is a common example.

3. Mind Reading : Assuming you know what others are thinking about you, usually in a negative light, is mind reading.

The Reframing Process 
Now that we’ve identified negative thought patterns, let’s delve into the steps of thought reframing:

1. Awareness:  Become aware of your negative thoughts. Observe them without judgment.

2. Challenge : Question the validity of these thoughts. Are they based on facts or assumptions?

3. Replace: Replace negative thoughts with positive, balanced ones. For example, “I might not get the job, but it won’t be the end of my career.”

Practical Techniques for Thought Reframing (H2)
1. Gratitude Journaling :  Each day, write down three things you’re grateful for. This practice shifts your focus toward positivity.

2. Affirmations : Create positive affirmations and repeat them daily. “I am capable and worthy of success” can boost your self-esteem.

3. Cognitive Behavioral Therapy (CBT) : Consider CBT with a therapist. It’s a structured approach to identifying and changing negative thought patterns.

Embracing the Positive Changes 
As you consistently practice thought reframing, you’ll notice remarkable improvements in your overall well-being. You’ll develop resilience in the face of challenges, enhance your self-esteem, and cultivate a more optimistic outlook on life.

Before I Leave You 
Reframing your thoughts is a skill that can lead to profound personal growth. By recognizing negative thought patterns, challenging their validity, and replacing them with positivity, you’ll embark on a journey towards a happier and more fulfilling life. Remember, your thoughts are powerful, and you have the ability to harness that power for positive change.

But I Have Questions!
1. What if I find it challenging to identify my negative thought patterns? 
Sometimes, it can be tricky to pinpoint these patterns on your own. Consider seeking the help of a therapist or counselor who specializes in cognitive-behavioral techniques. They can guide you through the process.

2. How long does it take to see the effects of thought reframing? 
The timeline varies for each individual. Some people may experience positive changes in a matter of weeks, while others may take longer. Consistency in practicing reframing is key.

3. Can thought reframing help with anxiety and depression? 
Yes, it can be a valuable tool in managing anxiety and depression. However, it’s essential to consult a mental health professional for a comprehensive treatment plan.

4. Are there any mobile apps or resources that can assist with thought reframing? 
Yes.  Explore options like “Calm,” “Headspace,” or “The Power of Now” by Eckhart Tolle.

5. Is thought reframing a one-time practice, or should it be integrated into daily life? 
Thought reframing is most effective when integrated into your daily routine. Consistency is key to creating lasting positive change in your thought patterns and overall well-being.

Continued Blessings,
Juan

MENTAL HEALTH RESOURCES: YOUR ULTIMATE GUIDE

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In today’s fast-paced world, where stress and anxiety often take center stage, it’s essential to prioritize your mental health. Fortunately, there’s a vast array of mental health resources available to help you on your journey towards emotional well-being. In this comprehensive guide, I will provide you with a giant list of mental health resources that can be your compass on this path. Are you ready?! Lets dive in 🙂

1. Online Therapy Platforms

Online therapy has become increasingly popular, offering accessible and convenient support. Platforms like BetterHelp, Talkspace, and 7 Cups connect you with licensed therapists, counselors, and peer support, ensuring that help is just a click away.

2. Crisis Helplines

In moments of crisis, immediate assistance can be a lifesaver. Reach out to helplines such as the National Suicide Prevention Lifeline (1-800-273-TALK) or Crisis Text Line (Text “HELLO” to 741741) for confidential and compassionate support.

3. Educational Websites

Knowledge is power, and understanding your mental health is crucial. Websites like Psychology Today and Verywell Mind provide a wealth of articles, expert insights, and self-help tools to equip you with the knowledge you need.

4. Meditation and Mindfulness Apps

Cultivating mindfulness can significantly impact your mental health. Apps like Calm and Headspace offer guided meditation, relaxation techniques, and sleep aids to help you find your inner peace.

5. Support Groups

Connecting with others who share similar experiences can be incredibly therapeutic. Websites like 7 Cups and Reddit’s mental health subreddits create safe spaces for you to share and receive support.

6. Mental Health Podcasts

Sometimes, all you need is a comforting voice. Tune in to mental health podcasts like “The Hilarious World of Depression” and “The Mental Illness Happy Hour” for relatable and inspiring stories.

7. Crisis Text Lines

For those who prefer texting over talking, crisis text lines like Crisis Text Line and Text Crisis Support Line provide a discreet way to seek help during difficult moments.

8. Self-Help Books

Books have the power to heal. Explore titles like “The Anxiety and Phobia Workbook” by Edmund J. Bourne and “The Depression Cure” by Stephen S. Ilardi for valuable insights and actionable advice.

9. Local Support Services

Don’t forget the importance of local resources. Community mental health centers, clinics, and non-profit organizations often offer low-cost or free counseling services.

10. Lifestyle and Wellness Apps

Taking care of your overall well-being is essential. Apps like MyFitnessPal and Sleep Cycle can assist you in maintaining a healthy lifestyle, which plays a significant role in your mental health.

11. Employee Assistance Programs (EAPs)

Many employers offer EAPs, providing employees with confidential counseling services to address work-related stress and personal issues.

12. Online Forums and Communities

Engage with like-minded individuals on platforms such as Reddit and HealthBoards. Sharing your experiences and learning from others can be profoundly empowering.

13. Crisis Intervention Centers

These centers offer immediate help during mental health emergencies. Look for your local crisis intervention hotline to access this vital resource.

14. Mobile Crisis Units

In some areas, mobile crisis units can provide in-person assistance during a mental health crisis, ensuring that you receive the support you need promptly.

15. Holistic Approaches

Explore holistic approaches like acupuncture, yoga, and aromatherapy, which can complement traditional therapy and medication. Remember, we all face challenges, and seeking help is a sign of strength, not weakness. This extensive list of mental health resources is your roadmap to a happier and healthier life. Don’t hesitate to reach out and make use of these valuable tools. Your well-being is worth it.

Continued Blessings,
Juan. Chindeepinlife.com

 

The Link Between Childhood Trauma and Imposter Syndrome: What You Need to Know”

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Do you have repeated thoughts ‌you haven’t rightfully gained your job or an award? Do you fear being outed or exposed for not being as talented or enough in your career?

Impostor syndrome is a habitual thought pattern, according to PsychCentral, and may stem from your family background. Impostor syndrome can bring on feelings of chronic self-doubt and even a lack of celebration of their achievements. 

Where Does Impostor Syndrome Come From?
Impostor syndrome can come from receiving praise or acknowledgment for something you didn’t deserve, which can directly influence your thoughts and feelings of being a phony. Impostor syndrome can hinder your self-esteem and even keep you from trying new activities in life. If you frequently battle feelings where you don’t deserve recognition for a job well done, then you could be living with it. Many individuals are known to have this syndrome without realizing it. 

Five Reasons You May Battle Impostor Syndrome
There are five common reasons why you may be battling impostor syndrome, such as:

  1. You may have received praise or recognition for something that you did not deserve, such as a blue ribbon for a project when you know you did not do your best.
  1. You may have been praised for being good in a skill that you actually were not good at just so you would not be left out. 
  1. You may have never received any type of positive reinforcement for a job well done even though you worked to your best ability.
  1. You may not feel deserving of something of value because you were told you were not good enough or should have done better regardless of how much effort you put forth.
  1. Did your family assign you a label such as “the sporty one” or “the smart one” without recognizing other areas you excelled at?

These labels or ingrained life lessons could cause you to grow into an adult that suffers from impostor syndrome. 

Once you can relate to one or more of these life experiences, you can ‌change your own life. For example, if they labeled you the “smart one” of your family, then you could begin by recognizing a job well done in another area of your life. Perhaps trying out for a sports team or taking part in a community event can be the beginning of self-recognition and the shedding of your impostor syndrome feelings. 

Take time to recognize your own achievements, as this can build your self-esteem and help you shed that ‌label. 

To Your Success,
Juan

Understanding Imposter Syndrome: Feeling Like A Fraud

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In a few weeks,  I would have completed yet another year around the sun. Full disclosure I once suffered from Imposter Syndrome. Though the worse is behind me, it has shown up in  unexpected situations (learning something new, taking on a new client etc).  Still trying to figure out how to complete obliterate this feeling. Does this sound familiar, and what exactly is it? Do you often feel like a fraud? Read on, you are in the right place!

Impostor syndrome is the fear of being considered a fraud or doubting one’s accomplishments. According to the Journal of Behavioral Science, it is estimated that 70% of people in the U.S. experience impostor syndrome. 

Impostor syndrome (IS) is an internal feeling that you believe you are not as qualified as other may think you are. This is often connected to thoughts of perfectionism and can be applied to your intelligence or achievement. If you have feelings of being a fraud, did not deserve that raise, then you could be dealing with impostor syndrome. 

Four Characteristics of Impostor Syndrome

  1. Deep-seated feelings of fear that you aren’t able to meet expectations.
  2. Undermining your achievements even when you worked diligently.
  3. Setting unrealistic goals and then feeling disappointed if you do not meet them.
  4. Doubting yourself no matter what you’re working on or working towards.

Impostor syndrome can be ingrained in you as a child and continue well into adulthood. Struggling with feelings of being a fraud can happen to anyone but is seen mostly in successful women. According to research done with Psycnet.apa.org, “despite their outstanding academic and professional accomplishments, women who experience the impostor phenomenon persist in believing that they are really not bright and have fooled anyone who thinks otherwise.”

Do You Have Impostor Syndrome?
So, how do you know if you suffer from impostor syndrome? One way to know if you are dealing with it is to take a free online test. Simply answer the questions that you can find through a quick online search, or try the free test on at Psycom.net.  

If someone pays you a compliment, remind yourself that it is a fact and that you deserve it. Begin to recognize your own successes and take time to celebrate the wins in your life. Eventually your inner voice will support your new positive thoughts so you can overcome the feelings of impostor syndrome.

You can remove impostor syndrome by first recognizing it in your life and seeing how it is affecting you. Progressively work towards breaking those limiting beliefs by thinking of the quality of work you are performing versus the quantity. 

I look forward to helping you learn more about this phenomena.

To Your Success,
Juan

 

Invest In Yourself. Enjoy The Difference

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You spend time and money keeping your car running. Give to your children, spouse and community. What about yourself? 

See how much more you can accomplish when you make yourself a priority!

  1. Hire a personal trainer or join the gym. Your health and fitness are important. Get an expert on your side. Many health clubs offer free personal training. Look for a gym with this service. If you have the financial resources, hiring the local expert can speed your progress.
  2. Hire a personal chef or take a cooking class. A personal chef typically comes to your house once every two weeks and prepares two weeks of food at a time. The meals can accommodate any food preferences you have. It’s not a cheap service, but it’s less expensive than a private chef!
  3. Take a course. What interests you? You could take a class on Buddhism, basket weaving, calculus, or a golf lesson. What would enrich your life? Identify what would do the most for you and go do it. You might ask your boss for a few ideas. It might give your career a boost.
  4. Hire a personal coach. A personal coach can help you figure out what you want to do with your life and advise you on how to make it happen. A personal coach is a sounding board, friend, and an expert on life. Let someone advise you and hold you accountable.
  5. Make time for yourself. Everyone needs a break each day to enjoy life. Use this time however you please without any feelings of guilt. Watch TV or YouTube videos. Gossip with the neighbor. Enjoy an ice cream cone or read a trashy novel. Spending some time frivolously is important for your well-being.
  6. Do something to advance your career. You might work on your resume, brush up on your interviewing skills, or spend some time networking. Take a public speaking course. What do you need to take your career to the next level?
  7. Read something just for you. Anything you like. It might be something that helps you at work, with a hobby, or just provide entertainment. Make reading a regular habit. Reading is one thing most successful people have in common.
  8. See the doctor. It’s important to see the doctor at least once each year. Get a check-up and ensure your body is in good health. It’s a good idea to see the dentist too.
  9. Set a few goals. It’s important to be working toward something. What will that something be? Without a goal, you’re just waiting for something to happen. Choose what you want to happen in your life. Spend whatever time you need to create a few goals that will enhance your life.

What can you do today to ensure a more prosperous future? Spend a small portion of your resources – time, money, or focus – on yourself each month. Make yourself a priority. You’ll enjoy the results.

If this is your first time here, WELCOME! If you have not yet checked out my , You Tube Channel head over now for ambient music content!

To Your Success,
Juan

Navigating Self Care On Your Commute

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The average American spend about an hour or more each weekday traveling to and from work. That’s at least 5 hours a week you can turn into an opportunity for self-care instead of wasting time or feeling stressed. If like me, you live in the Big Apple, we are busy. We are not rude, you are in the way.

How much flexibility you have to change your commute probably depends on your job and lifestyle. However, there are positive changes you can make under any circumstances. Look through this list of suggestions and come up with your own ideas for making your commute more productive and fulfilling.

Making Modest Changes to Your Commute

More activities can be accomplished while riding on your commute, such as in a carpool or on a bus or train. As long as you avoid distracted driving, however, there are still activities that can make your commuting time feel shorter and beneficial.  Depending on your commute style, here are some suggestions:

  1. Continue learning. As long as you avoid distracted driving or other safety hazards, you can study a foreign language or Macedonian civilization. Register for an online course or choose your own books, CDs, and podcasts.
  2. Plan your future. Figure out what you want to accomplish this week or this year. Daydream about your next vacation destination or set goals for advancing your career.
  3. Relax and meditate. If you’re on your feet much of the day, you may need some quiet time. Focus on your breath and observe your thoughts.
  4. Listen to music. An upbeat or soothing playlist can put you in the mood for the day ahead. Discover new artists or enjoy your old favorites.
  5. Be social. Taking your neighbors and surroundings into consideration, maybe you can spend your commute connecting with others. If voice and video calls are inadvisable, you might still text and post on social media.
  6. Bring snacks. Small things can make a big difference. Treat yourself to healthy foods or premium coffee to upgrade your travel experience.
  7. Help others. Trying to be of service can make your commute feel shorter and more satisfying. Pay attention to other commuters so you’ll notice someone who might appreciate a little small talk or help with carrying their packages.

Making Radical Changes to Your Commute

If a long commute is making you unhappy or interfering with your family life, you may want to reconsider the tradeoffs you’re making. Maybe a different job would be more satisfying or perhaps you and your employer can reach a compromise.

Consider these ideas:

  1. Adjust your hours. The same route can feel very different during peak and off-peak travel times. If your job doesn’t require any specific start or end time, you might be able to start early or leave late so you can beat the crowds.
  2. Stay home. How much of your job could be done remotely? If your employer seems receptive, propose working from home on certain days of the week. Offer to start with a trial run so you can evaluate the results.
  3. Sleep in. You might be able to take a nap even if you can’t afford a chauffeur. Some trains have quiet cars where many passengers go to snooze. Organizing a van pool could give you and others a chance to take turns driving while the rest of the group relaxes.
  4. Walk or bike. Is your office too far away to walk there? You might still be able to travel on foot or bike part of the way so you can enjoy some exercise outdoors.
  5. Disconnect completely. Studies show that time off from technology makes you more mindful and productive. You may even start looking forward to turning off your phone once a day or more.

Each additional minute of commuting time takes a toll on your mental and physical health, according to a research review by Scientific American. If you’re unable to shorten your travel, you can still make those hours more rewarding by devoting them to self-care.

Which one of these suggestions will you being implementing immediately? Sound of below.

To Your Success,
Juan

Soulful Self Indulgent Sundays

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By now, you have seen hundreds of ads relating to Valentines Day. Nothing wrong with this. Well let’s take a break, and focus on, taking care of YOU. For the month of February, I will share useful tips and suggestions to help make this a habit, instead of a luxury.

Self-Care Sunday: Dedicate One Day Each Week to Yourself

Self-care has transformed a lot over the last few years. It began as a way to encourage people to do more fo

r themselves, which is amazing. But somewhere along the way, it became something people felt like they were forced to do.  Instead of focusing on having to fit it into your daily life, why not just start one day a week?

Why do Self-Care on Sunday?

Sunday is actually the perfect day to dedicate to yourself, since it is often already a day of rest for many people. You are winding down after a fun weekend, and likely getting ready for a new week to begin. Take advantage of the downtime by adding some self-care activities to your routine.

1. Setting Up Your Weekly Self-Care Routine

First thing’s first – figure out what your routine is going to be on Sunday. Don’t forget that self-care doesn’t have to be done alone, so if you have a busy house on Sundays, you can still do this! 

What you want to do is focus on your self-care on Sundays, whether that means an hour during the day, or changing the entire routine for the day.  Think of Sundays like a reset day. When you not only get your planning done for the week, but you give yourself some time to relax and unwind, reset your body and your mind for another busy week.

How is it Different from Daily Self-Care?

To put it simply, it’s not. You still want to choose activities that help you to relax, are good for your body and mind, and overall wellness. But you might have a little more free time on Sundays, so you won’t feel as pressured to fit it all in before or after work, or during your bedtime routine.

Think About Your Current Sunday Routine

In order to turn Sunday into your weekly self-care day, you need to consider what you tend to do on Sundays. This self-reflection helps you determine if these are things that can only be done on Sundays, or can be moved to another day to give you more time for yourself. 

Make a list of things you do every Sunday first. Then look at your list, and cross off anything that isn’t really necessary or might no longer be serving you. With what is left, determine if any of those activities can be moved to Saturday.

For example, if you do a lot of cleaning and chores on Sundays, could they be moved to other days during the week, freeing up a bit more self-care time for you?

Next Sunday, I will share a list of things you can start to implement right away. Why wait a week? Information overload. When you want to change a habit, it’s easy to give up, if you feel there is just too much pump and circumstance. Use this entire week to work out how you plan to carve out this time for yourself. 

See you then.

Please dont forget to head over to my  You Tube Channel for a variety of videos geared to help you relax. https://www.youtube.com/watch?v=iPtcPlU2O5A

To Your Success,
Juan

Reaching Your Potential: The Power of Setting and Achieving Smart Goals

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                                          Photo: WaewKadja

In the last post, we looked at goal setting, which to the casual eye would make it seemed the traditional paper and pen goal setting is outdated. For my readers who refer pen and paper, this post gives you concrete SMART action steps, complete with measurable examples. Let us dive right in.

  1. Specific: “I want to lose 20 pounds in the next six months.”

Action Steps:

  • Determine the specific steps needed to reach this goal, such as exercising for at least 30 minutes a day, cutting out sugary drinks, and eating more fruits and vegetables.
  • Create a meal plan and grocery list that aligns with these steps.
  • Find a workout routine that fits your schedule and interests.
  • Consider enlisting the help of a personal trainer or nutritionist to provide guidance and support.
  1. Measurable: “I want to increase my annual income by 20% in the next year.”

Action Steps:

  • Identify specific steps that can help you increase your income, such as negotiating for a raise, finding a higher paying job, or starting a side hustle.
  • Set specific financial targets for each month to track your progress towards your overall goal.
  • Seek out professional development opportunities to improve your skills and increase your value to potential employers or clients.
  • Network with others in your industry to find potential job or business opportunities.
  1. Attainable: “I want to run a marathon in the next two years.”

Action Steps:

  • Determine your current fitness level and create a training plan that allows you to gradually build up your endurance.
  • Find a local marathon to participate in and sign up for it to create a sense of accountability.
  • Set smaller, achievable goals along the way, such as running a 5K or a half marathon.
  • Consider working with a coach or joining a running group to provide support and guidance as you train.
  1. Relevant: “I want to improve my public speaking skills in order to advance in my career.”

Action Steps:

  • Identify specific areas of public speaking that you want to improve, such as confidence, presentation skills, or clarity of delivery.
  • Seek out opportunities to practice public speaking, such as joining a local toastmasters group or volunteering to give presentations at work.
  • Consider working with a public speaking coach or taking a course to learn new techniques and strategies.
  • Set specific goals for each practice session, such as speaking in front of a group for a certain amount of time or delivering a presentation on a specific topic.
  1. Time-bound: “I want to save $10,000 for a down payment on a house within the next three years.”

Action Steps:

  • Determine how much money you need to save each month to reach your goal within the allotted time frame.
  • Create a budget and stick to it to ensure that you are saving enough money each month.
  • Consider finding ways to increase your income or reduce your expenses in order to reach your saving goals faster.
  • Set specific deadlines for reaching intermediate saving goals, such as $2,000 in six months or $5,000 in a year.

Sometimes we overcomplicate things, which often leads to procrastination. Change takes time, be patient with yourself. Be consistent.  Screenshot each step and go out there and get yours!

Best of luck this year:)

Warmly,
Juan