Celebrate the Little Victories Along the Way

Typically we wait until a large job is done before we acknowledge our progress and congratulate our efforts.

I am proposing that instead we recognize the little victories on the road to the goal!

Nowhere has this approach to pause-and-reflect been more helpful than during my med school application process. It has been quite the mountain so far, and I am not yet on the other side.

The beginning of my journey would have been making the decision to take the MCAT and then getting materials in order to study. During that time I made yet another decision to take a preparation course in order to help me better understand the new MCAT format, as I did not take the previous version.

I am deep into the applications process as we speak, and thinking about how I will feel when they are all done and I am then awaiting the calls. But I can't jump to the end of the process yet, or the next few weeks will seem overwhelming. I am going to think of each successive completed application as a mini-victory and cheer myself to the finish line of "ALL DONE!"

You can do the same in your life whether your end-goal is a clean house, a fitter you or a new career. Every step counts and you must remember to celebrate your successes along the way to ensure you maintain positivity to reach your goal!

Conquer on!

Other topics you may be interested in:




7 Steps to Get You Motivated

Motivation for Self-Reflection and Self-Improvement

Visualization - The Tool That Can Make or Break Your Motivation!

Decision making - 5 quick tips on how to navigate your choices and avoid traps!

(Credit: Shutterstock)
Decisions, decisions, decisions...

 


Some decisions are instantaneous, almost operating in a subconscious area of awareness. But others may be arduous decisions whose magnitudes seem to overwhelm our abilities to be confident in our final decision.



Here are 5 tips to help you through your next big decision:


1) Flip a coin:
No, I don't mean in the typical sense of leaving your life's path up to the randomness of a piece of metal, but to use it as a gauge to determine your real feelings on the decision you're facing. This is an especially helpful tip if you aren't sure what your opinion on your choices is yet.
Take a coin (any denomination) and assign one choice to the heads side, and the other choice to the tails side. (If you have more than two choices, work with the two most dissimilar choices first, or separate the choices into different groups and assign one group to a side of the coin). Flip the coin and let it land on your hand and cover it without looking. This next point is important: Focus very carefully on what your gut reaction to the result is; if you are looking for some direction in how you might really be feeling about a particular decision, this is a helpful trick. If your reaction to the side that shows is fairly negative, you can be a little more certain that it might not be the choice for you.


2) Pros and Cons list:
This method is more for evaluating the costs and benefits of a particular choice option. It is fairly basic, but can be really enlightening if you are needing a little clarity on where your priorities lie when it comes to the decision you're facing. On one side of a piece of paper, write out "Pros" as a heading, write "Cons" on the other side. Divide them with a line down the centre if you like. Fill in the "Pros" side with as many good or beneficial points regarding the choice in question. Your "Cons" side should be populated with as many bad or negative points. If your choice in question was regarding a decision to quit your job, you could evaluate the "Quit my job" option with a pros or cons list. If it was overall a good idea, some of the pros-points might include "more time to pursue my passions", "availability to my family", "go back to school", etc. Some cons-points might include "financial hardship", "resume gap", "society impression of me as unemployed", etc. What you write in as your points for each side is really up to you. This process will help you to understand the full consequences of your decisions.


3) Get some objectivity:
It is often difficult to pull back from your subjective experience of reality, and really examine your life in an objective way. When making a particularly daunting decision, it can get pretty emotionally confusing. Getting objectivity is a good way to get above the cloud of feelings on the matter and start looking at some facts. It is easiest to be objective if you have a friend or support-person to help you examine your situation. Ensure the person you share your decision making conundrums with has your best interest in mind. It doesn't help you to take advice from someone who doesn't care for your well-being.


4) Prototype matching*:
This is a really interesting way of basically "getting out of your own head" to make a decision. It takes your personal experience in the outcome out of the decision and allows you to basically compare yourself against the "type" of person who makes each decision choice. The process starts by imagining the typical person of each choice. You then compare yourself against this prototype person and determine how well you fit those characteristics. Because we are constantly comparing ourselves to others, it's a very intuitive process. The type of person who best matches you likely aligns with the decision which may suit you better. It also works to prototype match against qualities that best define your ideal self or where you may see yourself in the future. This will help you to make decisions more supportive of your future goals.


5) Think in black and white:
This sounds counter-intuitive to how to think on a daily basis about the world, but this technique can be a really helpful way to avoid 'analysis paralysis', where you are overwhelmed by all the variables of each option and you are essentially frozen in indecision (indecision is a choice, too, by the way!).
This is a really raw way to view your choices. Label them as either good or bad, and make your choices on their qualifier. This process will allow you to quickly weed out the poor choices, and focus in on the more appropriate choices for your decision. This is very helpful for those who tend to get stuck in the analysis paralysis trap!



There can be a lot of fear in decision making, usually due to change, but there can also be a lot of freedom. If you allow your decision-making processes to scare you into indecision, you run the risk of losing control over your life. If you face the fears, you manifest your independence and know that you shaped your course through time!

Conquer on!

 If you enjoyed this post, like CTC on Facebook! and subscribe to Conquer The Clouds

Other topics you may be interested in: 

 

 Setting Goals

 What motivates you?

Engine for Change - Motivation for self-relection and self-improvement. 

A Journey of a Thousand Miles Begins with a Single Step

Overwhelmed? Carve a staircase out of a wall!

 One day at a time 

 

 REFERENCES

*Prototype matching: A strategy for social decision making. Niedenthal, Paula M.; Cantor, Nancy; Kihlstrom, John F.

Journal of Personality and Social Psychology, Vol 48(3), Mar 1985, 575-584. http://dx.doi.org/10.1037/0022-3514.48.3.575

 

Visualization - The tool that can make or break your motivation!

 Do me a favour right now. Close your eyes and vividly imagine all the obstacles and problems you might face on your path to your desired goal. Feel the frustration and sense of failure. You might even get to the point of feeling defeated.

Now, try closing your eyes and imagining encountering those same obstacles and facing them with strength and resilience, overcoming them and finding your way to your goal. Embrace the feeling of success and accomplishment. You might even start smiling.

Now tell me:

Which visualization renewed your motivation to continue on your path?

Which of the two exercises likely gave you the boost of confidence needed to power through the down times on the long road to your goals?

Visualization is an important tool for successfully tackling ambitions and goals in life. Athletes do it the night before (and sometimes right before) big races or games. A runner will feel their muscles tense as they see themselves sprinting towards the finish line, feel the tape taught across their midsection break free as they place first. They feel the joy of winning the race before they’ve even step foot onto the track.

The same applies for any goal or ambition you set to achieve. Want to finish your degree? The best motivation won’t come from imagining all the tired nights writing pages and pages of essays, it will come from imagining your pride at crossing the stage, or the job you are hoping to get once you've completed your studies. Imagining the other side can really help to pull you through the tough middle. The goal doesn’t have to be athletic or academic, it can be anything. If you want to buy a car, your motivation to work hard will come from imagining all the things you want to do with your car: go camping, have easier access to shopping or cities, see your friends more. Whatever your reasons, if you visualize them, they will help you over the hard parts.

If you’re on the long road, look back to see where you’ve come from, but don’t stress the middle, look to the end to find the motivation to pull you through the rough patches, and take one day at a time.

And keep Conquering!

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 Other topics you might be interested in: 

Anxiety Conquerors Unite!

The Nervous System

 Setting Goals

What motivates you?

Overwhelmed? Carve a staircase out of a wall!

7 Steps to Get You Motivated and Positive When Feeling Hopeless, Powerless and Weak.

 Photo: 'The Lost One'; by Time Devours Us Photography

Hopelessness is our mind's interpretation of a particular situation; hopelessness is not necessarily an accurate description of what is.

Whether your hopelessness stems from your love-life, your job prospects or choices you have to make about your future, there are a few things you can do to help yourself out. I have listed seven of these.

Hopelessness is a state of mind triggered by a negative emotion, which is a natural occurrence, fueling a barrage of negative thoughts, which then creates a negative cycle, that only leads farther and farther down - right to hopelessness. You can stop the cycle though; below I give you 7 steps which can help you through hopeless periods.


1) Fake it til you make it:
This isn't lying to yourself or deceiving anyone; this is a very simple way of creating positive habits in your lives. If you lack confidence in any area, faking it provides a way of putting on these masks and gradually making them a part of your own natural repertoire. Hopelessness feels like a deep, empty pit from which you dare not emerge, but if you pretend and work around it, and keep fighting, you will create a stream of motivation from which you can create positivity. By choosing your behaviours, you can retrain your thoughts and feelings accordingly. If you choose to act positively in the face of potentially negative thoughts and feelings, you will circumvent the downward spiral and avoid feeling hopeless. This is not to say you should go around fake-laughing when suffering from a traumatic loss; no, I mean to say that you do not have to react to everything as if it were a life-ending catastrophe. If one loses their job, they are allowed to feel the loss, but by maintaining a positive and proactive outlook, and adopting behaviours in kind, they will do much better to avoid hopelessness (and likely remain more productive and have a higher chance of landing another job).



2) Do something you genuinely enjoy:
This is a particularly difficult step for people who are suffering from depression (or even anxiety, for that matter), but it is a powerful one. When you are depressed, hopeless, and down, you are very unlikely to feel the motivation to do things that would have normally brought pleasure. But, just doing these activities can act as a small flame in a dark hallway. It will gradually, over time, re-habituate us to making time for things you used to enjoy, and the probability is on your side that you will end up enjoying your time spent on the activity. This is helpful for getting yourselves out of your own heads and focusing in on something positive and enjoyable.


3) Meet with people who inspire you:
People inspire other people in a variety of different ways and for a variety of different reasons. Make time to see people who inspire you, in whichever way you see is important for you at that time. If you have a favourite professor, or colleague who makes you feel energized and passionate about a topic, speak to them about it. It doesn't have to be a 10-hour 'meeting of the minds' - a leisurely chat at a local coffee shop or over a meal works as well. Whatever works for you. Ask them how they coped with and conquered similar bleak periods, or discuss goals you've set and how you plan to meet them. Whatever gets your engine revving and helps inspire you! My favourite inspirational people are those who are just a few steps ahead of me along a similar path (whether it be in music, writing, or school). The challenges you are facing are likely similar to those they have faced, and they will be able to advise you on how to proceed.


4) Listen to uplifting music, watch funny movies and shows:
It isn't 'escapism' to take a break once in a while and let your worries fall to the side while enjoying some time laughing or smiling. It may feel difficult, but letting go in the moment to just experience what is happening in a particular story, or really being present with a song or at a party, is key to allowing yourselves a moment's rest from fretting. Endorphins are released when we laugh, and these help us to feel better**. Laughter really is the best medicine to uplift our spirits.


5) Read about others who have been through tough times:
It seems cliché, but you really are not alone in your experience of feeling hopeless or powerless. Even the most 'found' among us were once lost at one point or another. Learning from them how they coped with setbacks in their plans or motivation is a great step toward pulling yourself up and finding your stride again. Just like speaking with motivational or inspirational people, reading about people who have endured and conquered difficult situations encourages us to keep pressing on. It is one reason why forums are so popular. We yearn for connection and learning that someone is where you are at that moment in time, or has been before, is a great comfort.
 

And hey,  you never know when you might be the person that someone is looking for to help them through a tough time!

6) Do a little bit everyday:
If we were to consider that it takes about two hours to clean an apartment, and another two to do all the laundry, it would be looking like a fairly full afternoon - and this is assuming you don't stop for breaks. If you were feeling hopeless and unmotivated this would appear exceptionally daunting as an afternoon task! In order to avoid overwhelming yourselves, the key is to take things in chunks (See Step 3 of Staying motivated when discouraged). Doing 15 minutes a day of cleaning will add up and you won't be stuck with a huge mess at the end of the week. Whether one breaks tasks up this way for studying, cleaning, or paperwork, this method is effective for reducing the stress involved in completing tasks when you aren't feeling your most fiery!

Life feels like a race, yes. 

But the important thing to remember

 is that it's a marathon, not a sprint.

 

7) Quit judging yourself. Seriously:
This one is difficult for many people suffering from depression or anxiety issues. Feeling useless or defective is common and is largely due to the negative chatter inside your heads. It is also a recipe for that spiral-type thinking mentioned earlier. This isn't usually helpful chatter and is often unrepresentative of yourselves and your character. A few ways to challenge negative thoughts and its effects on your mood is through thought monitoring, and by refusing to allow negative thoughts to consume your minds.

Sometimes you feel hopeless, but all hope is not lost.

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Other topics you may be interested in:
An engine for change... motivation for self-reflection and self-improvement 

Empowering yourself quickly: while coping with anxiety, job-searching or other life challenges. 

Breathing






References:
** Wilkins J, et al. Humor theories and the physiological benefits of laughter. Holistic Nursing Practice . 2009;23:349.

Give yourself a break! 10 signs it's time to put your feet up!

Photo credit to Conquer The Clouds (Trees of the Cloud Forest, Oaxaca, Mexico)

Sometimes you don't know when it's time to stop and relax. Take a small break to recharge. You all have an inner feeling about when things are too much, or overwhelming, but some of you just ignore these feelings and press on. The problem with forcing yourselves to go on even though you feel your emotional resolve weakening is that it makes you vulnerable to anxiety and depression. Letting yourselves take a break from your daily routines, a challenging project or task is healthy and will let you return with more vigor afterwards.

Here are 10 signs you may be exhibiting that signal it's time for a break (even just a little one). 
 
1. You're drawing blanks.

You can't seem to think straight, everything seems like a blur and you're frustrated. You have too many things on the go, and piling more on or pushing forward might be detrimental to your end goals. This is a definite sign you are overwhelmed and nearing a breaking point.

2. You're not scheduling sleep into your life. 

Cliché but, even Rome wasn't built in a day. You need to sleep in order to have energy to do the things you want. Sleep is the most basic restorative state you can enter. Denying yourself enough time to sleep and recharge your body is setting you up to fail as your energy wanes. If you aren't getting enough sleep because of insomnia then it could be a sign that you are overworking yourself.

3. Friends are something other people have.

I posted a while back about the power of friends as a buffer for low moods. These friends won't help you stay out of the gutter if you don't make time to see them. It's not a threat, just a reality. This is a sign that your life is out of balance and you need a break to re-connect with the people you care about. Even a quick coffee or lunch can make a big difference in your mood and energy levels.

4. You aren't taking the time to eat or nourish yourself.

If most of the crumbs from your daily meals are landing in places like your computer keyboard or between your car seats, or you find you don't even have time to eat, then you know it's time to slow down. Savouring a healthy meal and taking the time to appreciate the flavours goes a long way to preventing burnout. I'm not saying you should sit at the table, then proceed to shovel food into your mouths and then run off again, but actually taking thoughtful bites of each food and being present in the moment.

5.  You're not scheduling FUN into your life.

This one is a hard one to swallow... FUN is a nasty three-lettered word for overachievers and work-aholics. The very thought of spending time doing something enjoyable can feel scary to some who aren't used to taking a step back, taking a few deep-breaths and enjoying life. But if your life has gotten to the point where fun is being omitted on a regular basis, there is going to be a problem. This also goes for people suffering depression. In depression, the "fun-button" gets worn out and doesn't work anymore, things are really bleak and negative. But fun won't happen if you don't schedule something "fun" into your life. You may not have fun, but the trick is to just get into the habit of scheduling enjoyable activities in your life. Eventually you will start to feel a semblance of pleasure, and then start looking forward to those activities.

6. You aren't making time for exercise and fresh-air.

 Your schedule is so packed you go from one place to the next until you come home exhausted, fall into bed, all without ever going outside for a walk or a run or whatever sports you might enjoy. Combine this with number 4 and you have a recipe for disaster. We are animals and we need to move. Getting outside for even just a short brisk walk is enough to reap the benefits of our naturally-occurring feel-good chemicals: endorphins!

 7. Your body is starting to fall apart.

Your muscles are tense and painful, you're getting headaches frequently, or your stomach is constantly in knots. These are real physical signs that you're pushing too hard and need to slow down. If your days are plagued with physical ailments that are likely resulting from your hectic lifestyle, you definitely need a break it may be time to speak with your doctor about the effect of your stress on your body.

8. Your friends are telling you you're too busy.

Our friends and family often see situations more objectively than we do. If you are noticing that friends and family are saying things like "we never see you anymore" or "you're always too busy", then it's likely they're expressing true concern. Take note of their comments and re-assess your priorities.

9. You miss bill payments.

Your home office (or your kitchen counter!) is starting to look like a paper-version of Jenga... only with much more at stake than just a messy floor. Your bills are piling up and you haven't made time to sit down with them, crunch the numbers and get your finances in line. This is a costly side-effect of being too busy and not taking the time for all our obligations. It's also likely that your feelings of being overwhelmed make it hard to think about starting this task as well.

10. You're wishing for a snow-day.

The alarm goes off and the last thing you want to do is leave the bed. It could be the middle of July, but you're lying there wishing for a snow-day. Your brain is overwhelmed, you're dreaming of staying home, cuddling up on the couch to watch a movie, or clean your bathroom and have a tea. Whatever it is that you're dreaming of, it's a sign you need to take that well-deserved break.

If you enjoyed this post, subscribe to Conquer The Clouds



Other topics you may be interested in:

Progressive Muscle Relaxation

Engine for Change - Motivation for self-relection and self-improvement.

Motivating and encouraging statements - Help yourself stay above the water!

Staying Motivated When Depressed; 5 Ways to Fight the Sludge of Depression/Anxiety!

 

"A Journey of a Thousand Miles Begins with a Single Step"

 

"A journey of a thousand miles begins with a single step." 

Lao-tzu, The Way of Lao-tzu 

Chinese philosopher (604 BC - 531 BC)

          Today I was speaking with a friend about motivation, road-blocks and walls. We are both musicians, and aspire to create. There is nothing like the feeling of cohesive music that just flows from your mind into your instrument and out into beautiful music. There is nothing like writing the perfect poem or story, or achieving your goals. But there are so many potential obstacles that can arise along the way. The thoughts of encountering these obstacles, or actually encountering them, is enough to stop most people's motivation dead in its tracks.

The same is true for coping with depression or anxiety. There are many walls and obstacles that can crop up - some may be physical, some may be emotional/mental. Sometimes the simplest task is overwhelming and the urge to shrink from it is strong. Getting out of bed some days can be very hard for some people. Facing a personal fear can be daunting. Finding the will inside to keep pressing forward, through the emotional fog and walls can be exhausting. Finding the motivation can sometimes seem impossible.

As people, we don't often give ourselves credit where it's due; we are our own hardest critics, our worst judges. It has been said before and it's true. But this mindset doesn't help to keep you motivated, and it definitely doesn't keep you feeling mentally well. We rarely look behind us to see where we have come, the challenges we have conquered, the goals we have achieved. We are constantly looking forward, berating ourselves for not being there yet, not being better yet, not being good enough.

When taking on a big battle like fighting depression and anxiety, or setting long-term goals, or starting a new routine or habit, people don't often acknowledge the little steps they take along the way in order to make it to the end goal. It's an all-or-nothing, black-and-white perspective that will leave them feeling defeated.

I didn't do all the tasks I had set out today. I'm a failure. 

I didn't run the whole 5km. I didn't succeed.

I didn't.... 

This list can go on.

But, chances are, you did do some of the tasks on your list. And chances are you at least put on your shoes, maybe took a few steps, maybe you ran half your 5k. Chances are, you did do something to help you achieve your goal. These are little steps.

They are the most important steps you will take.

Little steps are what set you in motion for sustaining habits; they are the power behind the inertia of routine. They will get you to where you are going.

Be happy with the little steps, as they are the biggest part of your journey.




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Other topics you may be interested in:

Overwhelmed? Carve a Staircase Out of a Wall!

Engine for Change - Motivation for self-relection and self-improvement.

Motivating and encouraging statements - Help yourself stay above the water!

Staying Motivated When Discouraged

What motivates you?

Hey Conquerors!

I wanted to discuss the topic of motivation and let you tell me what motivates you to do the things you do.

I actually started writing this particular blog a couple of months ago, but got side-tracked by life.

Today I submitted an application for a prestigious national scholarship award. It has taken weeks to get it prepared and I spent 9 hours today, grueling over the smallest details, to make it perfect. Motivation was hard, but I felt let down this morning when I inadvertently missed a deadline for something else that was much less important. Still the feeling was negative. I felt angry at myself, and upset - sad that I missed out on an opportunity (to win extra tickets to a show in the States!).

So my motivation to get my application done before the due date (tomorrow!) was negatively influenced as well as positively influenced... I felt the negative side of missing a deadline for something already and knew that if I missed this deadline, I would feel much worse.
The thought of how proud I would feel, or how excited I would feel if I won the award motivated me to ignore all the potential distractions waiting for me on the internet.
I am just proud of the fact that I got the application completed and submitted. It required a very detailed, thorough research proposal supported by literature as well as reference letters. I had to be organized, and efficient in order to get it done. I did it though, my internal and external motivating factors helped me get it done, and I am feeling good about it.


The things that motivate me in my life and in striving for my goals (which are numerous) include:

Success - completing my goals is an intrinsic motivating factor for me; also being recognized by leaders in the fields I take interest in is an extrinsic motivating factor for me.

Creativity - I am motivated to create and share (music, writing, etc.). I would say my drive to create is mostly intrinsic, though it does feel good to be acknowledged or complimented on your creations.

Growth - I am motivated to grow into my best potential self, learning everything and anything I can about the things I love or take deep interest in. I want to be the best at the things I do, or at least *my* best.

Fixing/Troubleshooting - I can't stand when things break or don't work. I need to know why/how and then fix them.

Those are just a few things I can think of right now.

What motivates you? Tell me in the comments form! :)



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Other topics you may be interested in:

Engine for Change - Motivation for self-relection and self-improvement.


Motivating and encouraging statements - Help yourself stay above the water!





Conquer on!

Overwhelmed? – Carve a staircase out of a wall!

Overwhelmed? Maybe it’s that you actually are taking on too much for you to handle!

People with anxiety and depression often find themselves feeling overwhelmed with the demands of daily life. If getting up in the morning, going to the washroom and cleaning yourself up, brushing your hair, getting dressed and all that before making your lunch, etc. and going to work is tiring enough, how about when you think about the projects you need to or should be doing? It is easy to feel overwhelmed when you are piling many things on top of your plate when it is already full of life’s daily routines!

Feeling overwhelmed is disempowering – you feel useless, and can’t focus on any task. The end result? Lying on the couch or in bed all day in defeat. Feeling even worse because you couldn’t get something done.

A good thing to practice when you are feeling strong emotions is to stand back and examine whether they are appropriate for the situation. If you are feeling enraged, does the situation really warrant that much anger? What about when you are scared or fearful – are you really in trouble? Likely not so. But when you are overwhelmed, trust that you are overwhelmed. If things seem too much for you to handle, they are. This is one feeling that doesn’t lie to you.

Tasks that should be simple or trivial may seem impossible because you are feeling overwhelmed. This adds to your inner-negativity (“I’m a failure! I can’t even do this simple task!”) and lands you back in bed with the covers pulled up.

But don’t give up; just start seeing the problem/situation/task in a different way. Like I mentioned in an earlier post, the most important thing for people with depression and anxiety, and anyone really, to be doing when attempting to take on projects is to break them down into manageable parts: chunking! (See Step 3 of Staying motivated when discouraged)

By carving staircases out of walls we can overcome any issue! By this I mean breaking larger tasks and projects into smaller goals.

Often you’ll find that once you get started you can keep the motivation, as you see your success building!

There is also the possibility of being overwhelmed by multiple, smaller goals flitting through our minds. Maybe we have to clean the house, make dinner, do homework, go grocery shopping, finish that laundry and then take the cat to the vet and the kids to daycare...

That’s a lot of things to think about at once!

People are only able to effectively (and sanely!) focus on one thing at a time. We will feel overwhelmed when we overload our thought-circuits with too many things. The best thing to do in this case is to pile all our worries and thoughts onto one side (clear a little working space, if you will) and focus on one thing. It is helpful to write a list of tasks, and check them as you go – so that they are no longer in your mind.

                                   Tip: When overwhelmed: Simplify! One thing at a time!

What does this mean for those of us who are feeling well? We can always take a lesson from our emotions: scale back when feeling overwhelmed. Always remember to focus on one thing at a time, and soon you will feel more capable! Try to come up with a saying or motivational statement to remind yourself to scale back when feeling overwhelmed!

                                                                        Conquer on!

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Motivating and encouraging statements!

It’s been a long week here for me, and I have been feeling the strain of too much work, and not enough play! I hope you’ve all kept up with this week’s challenge. Don’t fret if you haven’t, but check out this page to see what you’ve been missing out on!

I’ve been dealing with the resurgence of rush-hour after work again as people return from holidays, going back to work and school... I find it pressing on my ability to stay excited about my projects at home when I think about how long it's going to take to get there after work...

So that put me in mind to write down some of the motivating thoughts that I incorporate to stay on top of my projects! These may be relevant and helpful to others if they are slipping into The Spiral.

I have little notes written to myself in various places – I have one that I see almost every morning, as a matter of fact, sitting in my bathroom on a piece of decorative wood. It stares at me, and forces me to read the words. Whether I believe it is irrelevant. Just that it’s there and the words are visible and it’s written in first person embeds it into my mind.

                                                         "Today is yours. Take it!"

It’s scribbled on a piece of yellow envelope.

That is one of a few things that I say/think to myself to keep me going for my goals!

Here is a list of a few others that you can write on a credit-card sized piece of paper and tuck into your wallet. Also, feel free (if permitted) to write little messages to yourself on your mirror, or window even! If you write on little sticky notes, tape them to surfaces you see regularly, like the side of your computer monitor, or spots near your desk at work.

Here are some positive thoughts and motivating ideas to start you off! Write down as many as you like, come up with more, and spread them around your life!

You are awesome, so start acting like it.

·         This might suck but I can do it! (I use this one a for things I might not necessarily want to be doing!)

o   This is important if you find it hard to keep going or you think you are alone in your coping. If it is the daily rigors of life and work that get you down, remember you definitely aren’t alone. It might suck, but you are DOING IT!

·         I am worth my time and effort!

·         This will not kill me; it hasn’t yet!

·         This thought is not reality, it is in my mind!

·         I can choose how I react to these thoughts; I am not at the mercy of my thoughts! (this is very important because it permits a feeling of control, and it’s true – you are in control of your reactions. This is a particularly empowering thought if you feel overwhelmed).

·         This might be scary but I can get through it.

·         Analysis is Paralysis. (this one is VERY important for people who tend to brood on things and situations)

·         Refocus: stay in the present and stay focused. Deal with things when they come.

·         Today is a new day.

·         Only you can heal your life.

·         I am still me.

·         I am allowed to feel overwhelmed. It doesn’t make me less of a person.  (If you find yourself wanting/needing to use this one often, it could be indicative that you may need to take stock of your life and see whether you have too many things on the go!)

·         Seek the opportunity in the situation, not the obstacle. (This will help you to refocus on potentially positive aspects of any situation. There can be obstacles wherever you look and if you focus on them, that’s all you will ever get – more obstacles. What you focus on tends to increase in your life. If you refocus onto the opportunities present, you will begin to see more positively.)

·         This will not be forever.

Please share any positive thoughts or motivating statements that you use or think could be useful! 

                                                          Conquer on!

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