Do we truly know how we spend our time each day? To figure that out for myself, I ran an experiment. I wrote down everything I was doing at 15-minute intervals for one day. Check out this blog to see what percentage of my time was spent on self-care, work, chores, and fun and relaxation.

In part 1 of Finding the Grey In A Black And White World, I explored the challenges I’ve faced since the new year and how I’ve had to come to terms with the advice I’ve given to many clients. In this week’s blog, part 2, I explore the 4 specific reasons to just do something instead of quitting altogether. Those reasons are Grey Area, Integrity, Health, and Physics.

This blog is about the challenges of finding the grey area in a black and white world or continuing with your best effort even if it's less than you had planned or hoped for. I counsel my clients to keep going with their wellness commitments even if it’s an abbreviated version, yet for the last few months, I found it challenging to take my own coaching advice.

For over 4 plus years I’ve read something inspirational every day. In this blog, I explore why this is a beneficial habit, how a book might be a better choice than your on-line device, and I recommend several books that have been in my rotation.

In the last few blogs, I've talked about first base goals, my term for relatively easy actions you can repeat often, if not daily, to cement long-term lifestyle changes. Another term and a more appropriate coaching term for first base goals is a smart goal. S. M. A. R. T. Smart. Smart goals are coaching 101, and I'm surprised in two years of writing blogs, I've never touched on smart goals, so here it goes! Smart goals or S. M. A. R. T. is an acronym where S stands for specific, M - measurable, A - achievable, R - relevant, and T - time-bound. Check out the blog for more details!

In this blog, I review 4 1/2 years of my nightly checklists and share a goal-setting win (meditation) and a goal-setting challenge (a consistent wake time.) Then I share three coaching 'tricks of the trade' to try when there is an activity you want to perform daily but you're reaching the goal sporadically.

What do baseball and goal setting have in common? Check out this blog for my exploration of ‘1st base’ goals vs. ‘home run’ goals and which type create long-term lifestyle changes.

In this blog, I explore the two different visualization techniques I use with my clients. I walk you through how and when to use them and I share why employing visualization is an effective tool if you’re looking to build healthy long-term habits.

Two methods for motivating you and tracking completed actions while strengthening new habits are nightly checklists and calendar challenges. I review both of those methods in this blog and then introduce a third method which is keeping a habit log or journal. A log is like a nightly checklist but way more robust, and for only one action. A log is a way to cross off that you've completed a habit while recording relevant and interesting info for future reference. It's a way for you to continually learn and grow.

In this blog, I review my 2021 nightly checklists and come clean on how many days I did (or didn’t do!) my habits such as waking at 5 am, meditation and making my bed. I also share my specific goals for 2022 making all of you lovely readers my unwitting accountability partners. So, thank you, in advance, for supporting me in reaching my 2022 goals :-)