Overcome Procrastination

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Procrastination makes easy things hard, hard things harder.  ~ Mason Cooley

Procrastination just doesn’t feel good.  Period.  Right now, just think about something you’re avoiding doing.  How does it feel when you think about what you’re not doing.  If you’re like most of us, thinking about what you’re not doing, but should be doing, can trigger feelings of guilt, anxiety, and lots of self-judgement.  Problem is, when you get mired all those negative feelings, it’s difficult to get anything done!

What’s important is getting clear about the reason why you’re procrastinating in the first place.  Is it because you’re afraid of the outcome?  Or that it’s too hard? Too complicated? Are you afraid of making a mistake? Are you afraid that you won’t succeed? Or that you will succeed?

Most times, fear and uncertainty are underlying ingredients of procrastination.  We avoid what we don’t know, what feels uncomfortable or scary.

So get clear.  Get clear about what you’re avoiding doing.  Get clear about the feelings that get triggered because you are procrastinating.  And, get clear about the feelings you are trying to avoid by procrastinating.

Here are some suggestions to help you move forward:

Focus on the benefits of doing the thing you’re avoiding.  What would happen if you did it?  How good would you feel?  What else could you do as a result of taking this first step?  Set your imagination free and imagine all of the good-feeling benefits you’ll experience once you take action.

Start Small.  – One reason we procrastinate is that we tend to look at the subject of our procrastination as if it’s a great big scary monster.  It looks too hard, too complicated, too overwhelming, too impossible to tackle.  So, to counter this tendency, look instead at the one small step you can take in the direction you’ve been avoiding.  One small step, and then another and another, keeps you moving forward.  That’s all it takes.

Enrich Your Environment — Sometimes we procrastinate because we dread the experience of the task we’re avoiding.  For example, you might dread paying the bills, doing your taxes, writing a report, doing household chores, etc.  To make these tasks more enjoyable, enrich your environment with music or an interesting podcast, a special drink or treat, and even some aromatherapy.  Or, take your work to a café, or a cooperative work-space.  And be sure to get as comfortable as possible.  Enrich your environment, and you’ll enrich your experience and your chances for success.  You  might even enjoy yourself!

Let Go of Resistance —  When we resist a specific action or activity, we’re vulnerable to making it feel far more difficult than it really is.  By moving forward in non-resistance, we accept ourchallenges without making them harder.  Not everything feels pleasurable.  Some things feel uncomfortable and even painful.  When we let go of resisting the unpleasantness of an action, we’re more equipped to handle it.

Increase Your Knowledge —  We often avoid what we don’t know how to do.  So, if there’s something you’d like to do, but are avoiding, increase your knowledge about it.  Find out what you need to know to move towards desired goal.  Oftentimes, just the activity of researching your goal will peak your interest, and inspire you to take action.  ( Be sure, however, to avoid overly researching your goal, since this can lead to even more procrastination.)

Release Fear – Fear is probably one of the biggest underlying factors of procrastination.  If fear is an issue for you, first get clear about the fear you feel when it comes to your procrastination.  Once you’re clear about your fear, you can use EFT Tapping, Heart Breath, or deep breathing to help it release.   Contact me for more information on using EFT Tapping and the Heart Breath.

Click here for a complimentary Overcome Procrastination EFT Tapping Audio.

In Courage,

Marian

How To Embrace Uncertainty

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I hear it from everyone… “These times feel so uncertain.”… It feels like we’re standing on the brink of something…but what exactly?

What I also hear, from many of my clients, are the common worries: “I don’t know what to do.”  “Nothing is clear.”  “I haven’t heard back yet.”  “I have no idea what’s going to happen…”

Certainly, uncertainty can feel real uncomfortable.  It’s that unsettling place of limbo, betwixt and between.  And it can be especially hard when it creeps into to your job… your finances… your family…your health… your relationship.

I believe that in times of deep uncertainty, the only thing to do, is to look within, and bring focus to the present moment.

Here are some tips to help you embrace your times of uncertainty:

  1. Ground yourself with morning meditation. A daily meditation practice will help you infuse a sense of peace into your day. It will also help you open up to the intuitive and spiritual guidance necessary to clarify your situation.
  1. Write daily morning pages, or keep a journal. The regular practice of free-style writing will allow you to tap into your deeper wisdom.  Use this as a tool to release the mind chatter that clutters your mind. Pose questions as you write, and allow the answers to come to you.
  1. Get clear about what is certain for you in this moment. Although parts of your life might feel completely uncertain, it’s likely that other parts hold more certainty.  For example, what beneficial daily routines, activities, friends, or family, can you count on right now?  Use this time to cultivate meaningful habits and relationships which will help you move forward.
  1. Be open to good outcomes. We never know exactly what will happen in any situation. However, it might feel natural to focus on what ‘could’ go wrong, when faced with uncertainty.  Instead, open your mind to the numerous positive possibilities available to you in any moment.  Use your imagination to visualize positive scenarios that appeal to you.  Keeping yourself in a positive mind frame will help you create more of what you want.  Your brain’s reticular activator is always active, and it will help you find more of whatever (negative or positive) you’re focused on.
  1. Use EFT Tapping. I’ve said it before, and I’ll say it again.  EFT Tapping is the perfect tool to release old limiting beliefs and negative mind chatter.  Times of uncertainty can easily trigger feelings of fear, low self-worth, and self-doubt.  EFT Tapping helps to neutralize these negative feelings, and dismantle stuck patterns of negative self-talk.  Click here to learn more about EFT.
  1. Use the Heart Breath. The Heart Breath is a very powerful technique, especially during times of uncertainty.  It will help you reduce fear, and increase clarity.  I’ve got a free audio meditation.  Click here for the download.

Sending you wishes for Peace and Clarity.

In Courage,

Marian

4 Steps to Stop Self Sabotage

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How many times have you found yourself halting your dreams midstream? Frustrating, right?  I know.  I know.   If you’re prone to self-sabotage, like I am, things might seem to go awry just before you’re ready to do something bigger and bolder.

It’s tricky and sly, this sabotaging fiend.   And sometimes we don’t even know we’re doing it.  Coming down with a cold, or getting injured, may seem like an unfortunate coincidence that interrupts your creative flow.  But what if it’s not.  What if it’s one more way that you’re getting in your own way, and halting your dreams midstream?

Certainly, there are the obvious self-sabotaging habits such as constantly checking your phone when it’s time to work, or watching Netflix instead of writing your blog, or doing the laundry instead of going to that networking meeting you promised to attend.  The list is endless.

Self-sabotage shows up everywhere!  It includes:  procrastination, neglecting your schedule, ‘forgetting’ to respond to emails or phone calls, not speaking up for yourself, not charging enough for your work, and not reaching for bigger opportunities.

Because I’ve caught myself so many times thrashing against the undertow of self-sabotage, I’ve come up with a process to help stop it before it starts.

Here are 4 Steps to Stop Self Sabotage:

Step 1 Clear the Fear.

Plain and simple, we avoid things that feel scary.  Get clear about what frightens you about your dreams.  Are you scared of rejection?  Of failure?  Of too much success?  Of what other people will think?

First, write down everything that scares you.  Next, take your time to focus on one at a time, tuning into the fear that you feel.  Sometimes just bringing your fear to light is enough to help it dissipate.  Deep breathing, and EFT Tapping will help to reduce the fear.

Step 2  Drop out of Negative Mind Chatter.

Mind chatter is distracting, and will pull you out of focus.  When engaged, negative mind chatter can have the power to halt your progress.  When you’re feeling down about yourself, it can feel tempting to drop everything and head out for a glass of wine, or a triple mocha latte.  The key is to override the negative chatter.

One of my favorite methods to override negative chatter, is using the heart breath.  The heart breath is a method of deep breathing in which you imagine you’re breathing through your heart.  Your heart’s energy is more powerful than your brain’s, and will help to entrain your brain into a calmer, more productive state.  By dropping out of your head, into your heart, you create a sense of overall peace that will help you get back into creative focus.

Click here for a free Heartbreath Meditation.

Step 3 Get Clear.

Often we sabotage ourselves because we’re not clear about what we really want. 

It’s hard to feel motivated and productive when we’re working towards goals that aren’t right for us.  It may seem like you’re going for your dreams, but maybe there’s something you’re not seeing.

When you feel like you’re getting nowhere, slow down and get clear. Perhaps you can take a different route towards your dream.  Perhaps your dream can take on a completely different form, that’s even better.  Sometimes we get so stuck in what we think we should do to reach our dreams, that we lose our passion.  Passion and clarity is what drives success.

So to get clear, it’s imperative to listen to your heart.  You can do this simply by closing your eyes, breathing deeply, and breathing in and out of your heart, as you would for the heart breath.  As you’re breathing this way, ask yourself a question about your situation. Ask a question about your next best steps.  Allow your heart to answer.  Listen to my free training for more tips to get clear.

Step 4  Activate Your Success & Get Into Creative Your Flow

Once you’re feeling calm, clear, and focused, it’s time to take action.  Taking small action steps is the best way to increase your motivation to do more.  Write down a list of small steps you can take to reach your goals.  And start stepping.  You will a sense of success and motivation as you complete each step. This feeling will help you go further, and further.  Keep adding to your list of actions steps, so you’re consistently activating your success.

Once you’ve got yourself going, it’s time to get into your creative flow.  Creative flow happens when you stay with your work.  Sometimes we sabotage ourselves by leaving a project when it feels too hard.  But, instead of leaving, when we stay with what’s uncomfortable, and allow higher guidance to come through, we are carried through the act of creation.

For more tips to stop self sabotage, listen to my Free Training:  4 Steps to Stop Self Sabotage and Ignite Your Success.

In Courage,

Marian

 

My Top 10 Stress Busters

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Stress can happen anytime, anywhere.  And, these days, it’s easy to walk right into it.  From finances and job obligations, to family and home, you might be dealing with an abundance of stress triggers throughout your day. Add in a dose of politics and world events, and it’s easy to get overloaded.

Of course, as a Certified EFT Practitioner, I always recommend using EFT Tapping to ‘deactivate’ persistent stress triggers.  It’s amazing how EFT can help shift the overall stress load in any given situation, even if nothing else changes.

But, life happens.  And, no matter how ‘zen’ you are, stress happens too.  What’s more, the stress hormone cortisol triggers blood loss from the thinking part of your brain,  and will interfere with your ability to think most effectively.  What’s crucial is to  release stress as you go, to prevent stress from building up until it manifests as pain, or emotional unbalance.

Releasing stress on a daily basis will help you keep your energy and nervous system calm and well balanced.

Here are my Top 10 Stress Busters (in no particular order) :

Meditation —   Meditation has been shown to  activate the body’s relaxation response. Starting the day with a short 10-20 minute meditation will help create  a peaceful tone for the rest of the day.

Exercise — Workouts such as cardio, yoga, and strength training help increase feel-good endorphins, our body’s natural pain relievers.  Moving and stretching your body will also help release tight muscular tension and stress.  Be sure to stretch before and after your workout to increase flexibility and prevent injury.

Tulsi Tea — Tulsi Tea is made from the adaptogenic herb Holy Basil.  An adaptogenic herb works as an  anti-stress agent.  Holy Basil helps regulate serum cortisol levels and has been found to reduce anxiety and emotional stress.  Organic India offers Tulsi Tea in a variety of delicious flavors.  Mountain Rose Herbs sells Holy Basil in bulk.

Magnesium Bath —  Magnesium is crucial for a number of bodily functions, including the relaxation of body and mind.  It’s widely available in a variety of foods.  Magnesium, however, is easily depleted.  Tight muscles or  a stressed mind might be symptoms of deficient magnesium.  A bath or foot soak in Epsom Salts, or any other type of magnesium salts, will help you replenish depleted magnesium.

Deep Breathing —  Remember to breathe, deeply.  Deep breathing promotes your body’s relaxation response.

Heart Breath — Breathing from your heart takes you out of stressful mind-chatter.  When activated, your heart actually has the power to help your brain  relax.  Click here to download a Heart Breath Audio.

Laughter — Laughter helps oxygenate and relax your body and mind.  Laughter increases endorphins and reduces cortisol   Laughter feels really good and can act as a carthasis to release trapped emotions.   Take laughter seriously !  Watch funny movies, comedy shows,  funny animal Youtube videos, and talk regularly with people who make you laugh.

Binaural Beats — A type of audio-therapy — music embedded with different wave-length frequencies — which helps reduce stress and anxiety.  When listened to with headphones, binaural beats will help entrain brainwaves into a deeper, more relaxed state.

Nature Walk — Nothing like sunshine and fresh air to boost your mood.   Simple, and very powerful.

EFT Tapping — EFT Tapping is one of the best techniques to reduce cortisol, the major stress hormone.  Just tapping on your karate chop point, while breathing deeply, can help calm frayed nerves.  For illustrated EFT Tapping Instructions, click here

Choose a few  of your favorite stress-relief techniques to keep in your ‘back pocket’, and  use as often as needed.  It’s amazing how good it feels to let go!

In Courage,
Marian

 

FREE TRAINING:  Overcome the Fear of Shining in Your Business So You can Do What You Love. Click here for download.

 

 

3 Places Fear Loves to Hide & What to Do About It!

Depositphotos_1804066_s-2015Not only do we hide from fear, but fear also hides from us, waiting to pounce and sabotage our best efforts in business and creative projects.  Here are some of the places where fear loves to hide.

Procrastination –

An all-time-favorite hiding place for fear.  When a job or task feels scary, it might feel easy and even natural to avoid it.  Unfortunately, habitual avoidance = procrastination.

Procrastination takes you on the ultimate guilt-trip. We blame ourselves for being lazy, and this feeling of laziness leads to more of the same.  A soul-sucking cycle for sure.

Instead, what if the next time you find yourself procrastinating, you simply take a moment to notice what you’re feeling inside.  Take a look at the activity you’re avoiding.  Ask yourself why you’re avoiding it. Notice any fear that arises.  Next, try one of the methods listed below to help calm your fear.

Over Busyness –

Busyness may seem like the opposite of procrastination, but not always.  Keeping yourself overly busy, with tasks unrelated to your creative projects, might mean you’re avoiding something scary.

It can feel very scary to expand our talents and creativity.  Conversely, it can feel much safer to keep busy with busywork, volunteer work, housework, etc.  And then, before you know it, there’s no time left over for your dream.

The next time you find yourself busy with everything but your business or creative work, get clear on what you’re avoiding.  Decide upon one quick step you can take towards the project you’re avoiding.  Build your momentum with quick, small actions that won’t stress your overly-busy life.

Indecision —

How many times have you felt stuck in indecision, when it feels impossible to make the right decision?  Or desperately muddled, unable to see any clear choice of action.  It’s frustrating, for sure.

It’s important to know that indecision often points to a fear of clarity.  Or rather, a fear of what you know needs doing.  Getting clear might mean making a scary decision, such as leaving a job, starting a new business, scrapping an idea, or taking some sort of risk.

When you’re feeling besieged by indecision and anxiety about your next best steps, relax.  Clarity comes most easily when you’re relaxed.  When you’re feeling more relaxed, get clear on what you really want.  Then take a step in that direction.  Allow your intuition to guide you each step of the way. Try one of the techniques below to help yourself relax.

Three Methods to Help Calm Your Fears:

Deep Breathing – Slow, deep breathing helps to oxygenate your blood, and facilitates better brain function. Deep breathing also helps stimulate the para-sympathetic nervous system, to create a calm state of being.

EFT Tapping – EFT Tapping helps reduce cortisol, the major stress hormone released when we’re in fear.  Using EFT tapping when you’re feeling fear, helps to reduce the intensity of the fear, and can often neutralize it.  Click here for more information on EFT Tapping.  To learn more about using EFT Tapping to reduce fear and anxiety, contact me.

Heart Breath – The Heart Breath is another form of deep breathing where you imagine that you’re breathing in and out through your heart.  It’s a fabulous technique to help you move out of a fearful, busy mind, into the wisdom of your heart.  Click here for a free audio meditation.

Find that fear, clear it, and do it anyway!

In Courage,

Marian

Free workshop for solopreneurs, entrepreneurs, and creatives:  Overcome Your Fear of Shining in Your Business, So You Can Do What You Love.  Click here for the download.