This is the perfect time to reflect upon this past year.  Are you ready? 

To prepare, take a deep breath, slow down, and grab a cup of coffee or tea along with a journal or notebook to write in.  As you go through the reflection questions below, write down what comes to you after reading each one.  (If it’s easier, you can download the 2011 Reflection Questions.)

There is no right or wrong.  Making judgments and having negative thoughts are not part of the plan. This is an exercise for you to use to make positive changes.

•     Pick 5 words to describe 2011.
•     What or who brought a smile to your face or warmed your heart this year?
•     What did you learn this year about yourself and in general?
•     What was the single best thing that happened this past year?
•     What was the single most challenging thing that happened?
•     Who came into your life this year?
•     What or who did you let go of this year?
•     With whom were your most valuable relationships?
•     What effect did 2011 have on your emotionally, spiritually and physically?
•     In what way(s) did you grow in your relationships with others?
•     What was your single biggest time waster in 2011?
•     What was the best way you used your time this past year?
•     What was your greatest accomplishment in 2011?
•     What do you want to continue into the New Year?

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• Keep your head held high.
• Breathe deeply.
• Take the high road.
• Don’t take other people’s actions personal.
• Spend a few minutes with nature.
• Sing and dance more often.
• Give someone a compliment.
• Hug your children and/or pets.
• Think positive thoughts.
• Smile at strangers.
• Take a chance.
• Believe in yourself.
• The possibilities are endless!

Written by Life Coach Jennifer Bridge

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As man becomes fatter, television becomes thinner.

“In today’s rush we all think too much, seek too much, want too much and forget about the joy of just Being.” ~Eckhart Tolle

When I was a kid, we played outside for hours, ate dinner as a family and physically had to get up to change the channel on the television.  That was about 35 years ago (wink, wink.)  It is mind-blowing to see how much things have changed.  Some for the better and some for the worse.  The advances in technology have brought computers, iPads, smart phones, 3-D television and more into our reality.  More then ever, we have the tools needed to connect to others anytime we desire.  Yet, our society seems to be more disconnected socially then ever.

The other night, I was at a restaurant waiting for my carry-out order.  I could not help but notice a father and son sitting at a table having dinner together.  What stood out was the disconnect.  The father was paying all of his attention to his iPhone while his son played with his food.  Not one word was said in the 5 – 10 minute time frame that I was there waiting for my food.  The son looked up at his father a few times, but didn’t say a word.  It made me wonder if that had become the new version of going out to dinner together.  Physically, they were at the same table, but the interaction was not there.  

Now don’t get me wrong, I think advances in technology have many benefits.  To name a few examples, technology helps to save lives, keeps us safe, guide us to destinations and allows us to communicate with people around the world.  However, when something good is taken to an extreme, it can backfire.  Have we become too dependent on it?  I literally felt my stomach turn and broke out in a sweat when I left my blackberry at home one day.  I had withdrawal.  Part of my routinue was thrown off.  That can’t be a good thing.

 Our society seems to be allowing technology to take our ability to be in the moment.  Sitting still has become a foreign concept to some people.  I became more aware of the power of technology when I went to get gas the other day.  I heard a television show playing in the background.  I looked around and noticed there were small monitors playing commercials for new shows at each gas pump.  Really? Isn’t this a little extreme.  I made me realize how nice it was to sit in my car in silence for a few precious moments waiting for the gas tank to fill.  The sound of the television blarring the the background was taking me few moments of silence away.   

“It has become appallingly obvious that our technology has exceeded our humanity.” ~Albert Einstein

When was the last time you lost power from a bad storm?  What did you do?  Did it reconnect you with the present moment?   How long can you go without using the computer, television, iPad, cell phone, music, email or texting?  Do you remember what it was like to wake up and not grab the cell phone right away? 

When was the last time you sat still and connected with the present moment instead of the virtual moment?   

With Thanksgiving only a few weeks away, we are on the verge of another holiday season.  It’s hard to believe, right?  I feel like I was just laying out at the pool.  But the seasons have changed.  The invites to Thanksgiving dinners and Holiday parties will soon begin to arrive.  The cooking, eating, decorating, holiday list making, budgeting, shopping, planning, scheduling, holiday card writing, running around and more is about to begin.  Feeling stressed out and overwhelmed yet?

GOOD NEWS, THERE IS STILL TIME TO MAKE A CHANGE!

Be a part of the upcoming coaching program called “Handling the Holidays” starting in November where you can DISCOVER HOW TO:

• Be your best self during the holidays
• Become aware and let go of fears that come up this time of year
• Overcome the overwhelm of the holiday season
• Make a budget, better manage  your money and spending
• Get along (or at least be civil) to certain family members during holiday gatherings
• Stay fit, eat healthy and maintain peace of mind
• Get organized and balanced
• Help others and get outside of yourself
• Create a realistic New Year’s plan

By participating in the Handling the Holidays coaching program, you will RECEIVE THE FOLLOWING:

• Benefit of having Jennifer Bridge, an ICF certified Coach facilitating the coaching calls
• Two group coaching calls per month (Nov, Dec and Jan)
• One individual coaching call per month  (Nov, Dec and Jan)
• Email support between coaching calls as needed
• Coaching tools to help you handle the holidays
• Accountability and a new awareness
• Empowerment and Support on an individual and group level
• Connection with like-minded people
• A motivating push towards positive changes

If you are interested in life coaching, but cannot begin in early November, contact Jennifer Bridge at lifecoach@jenniferbridge.com to set up a time that works best for you.  For more details, on the Handling the Holidays coaching program, go to http://www.readytochangelifecoaching.com/handling_the_holidays.html

Life is full of ups and downs. With each experience we learn and grow. It is easy to play the victim and stay stuck in a situation. I used to be the “eternal victim” until I realized that I was responsible for my own actions. My mindset used to be “bad things always happen to me.” I was so stuck in this way of thinking.  I could not see that my choices led to situations that brought me pain. Once I learned how to step back and take the higher road, things changed. The blinders were removed and I saw things in a new way.  It took a lot of work, but I changed. And now, I help others discover who they are and change for the better.

All of us are here for a reason.  Some know what that reason is and others haven’t found it yet.  We all have dreams and goals, but many people not in touch with them.  Fear can keep us stuck in the same routine and environment for months and even years.  Where does that voice of fear come from?  For some it stems from lack of self-love, worth or esteem.  For others it is a voice of an abusive parent or parental figure from our childhood.  Giving power to that voice of fear can make it feel next to impossible to move forward.  It holds us back from finding our purpose, following our dreams and reaching our goals.  Some of us feel so trapped in those fearful thoughts that we stay in the same relationship, job, living situation and surround ourselves with the same friends. It can turn into an endless cycle.  But somehow it “seems” safe or comfortable.

The reality is that all of us can overcome the fear.  We all have an inner-strength.  We can let go of the fear and change.  It is just a matter of discovering what works for you.  One way is through life coaching.  A professional life coach can work with you on ways to move beyond the fear.  And in turn,  you will be able to create a plan of action to get from where you are to where you want to be.  “The possibilities are endless with how far you can go!”

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“If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it.” - George F. Burns

Post written by Leo Babauta.

Stress is a major problem for many people — a hectic, stressful job, a chaotic home life, bills to worry about, and bad habits such as unhealthy eating, drinking and smoking can lead to a mountain of stress.

If your life is full of stress, like mine once was, there are some simle things you can do to get your life to a more manageable level.

Now, your life will probably never be stress-free — I don’t think that’s even desirable, even if it is possible, because stress is something that challenges us and helps us grow. At a reasonable level. But when stress gets too high, it causes us to be unhappy and unhealthy.

It wasn’t that long ago when I was working long hours in a very stressful job, with little time for my family, smoking and eating fatty foods and not exercising. I had a lot of debt and too many bills. I was unhappy and stressed out all the time. I was losing hair … OK, actually that was because of genetics, but still. I was pretty stressed.

So I made some drastic changes. I quit my job. I simplified my life. I quit smoking and started exercising and eating healthier. I began to eliminate my debt. And I learned some habits that, when applied on a daily basis, can really transform the way you live, in a positive way.

How did I do all of this? One thing at a time. I didn’t do a major rehaul of my life. I changed one habit a month, and gradually over the course of a year or two changed a lot of things in my life.

I won’t guarantee that all of these will work for you. They worked for me, but each person is different. Pick and choose the ones that will work best for you, and give them a try. One at a time.

1. One thing at a time. This is the simplest and best way to start reducing your stress, and you can start today. Right now. Focus as much as possible on doing one thing at a time. Clear your desk of distractions. Pick something to work on. Need to write a report? Do only that. Remove distractions such as phones and email notifications while you’re working on that report. If you’re going to do email, do only that. This takes practice, and you’ll get urges to do other things. Just keep practicing and you’ll get better at it.

2. Simplify your schedule. A hectic schedule is a major cause of high stress. Simplify by reducing the number of commitments in your life to just the essential ones. Learn to say no to the rest — and slowly get out of commitments that aren’t beneficial to you. Schedule only a few important things each day, and put space between them. Get out of meetings when they aren’t absolutely essential. Leave room for down time and fun.

3. Get moving. Do something each day to be active — walk, hike, play a sport, go for a run, do yoga. It doesn’t have to be grueling to reduce stress. Just move. Have fun doing it.

4. Develop one healthy habit this month. Other than getting active, improving your health overall will help with the stress. But do it one habit at a time. Eat fruits and veggies for snacks. Floss every day. Quit smoking. Cook something healthy for dinner. Drink water instead of soda. One habit at a time.

5. Do something calming. What do you enjoy that calms you down? For many people, it can be the “get moving” activity discussed above. But it could also be taking a nap, or a bath, or reading, or having sex (which can also be considered a “get moving” activity if you do it for longer than 5 minutes). Other people are calmed by housework or yardwork. Some people like to meditate, or take a nature walk. Find your calming activity and try to do it each day.

6. Simplify your finances. Finances can be a drain on your energy and a major stressor. If that’s true with you, figure out ways to simplify things. Automate savings and bill payments and debt payments. Spend less by going shopping (at malls or online) much less. Find ways to have fun that don’t involve spending money.

7. Have a blast! Have fun each day, even if it’s just for a few minutes. I like to play with my kids — they take my mind off everything and are really hilarious. I also like to play sports (again, often with my kids). Board games are fun. Sex, again, can be a fun activity. Whatever you choose, be sure to laugh.

8. Get creative. Throwing yourself into a creative activity is another great way to de-stress and to prevent stress. I like writing, but others like to paint or play music or sketch or make pottery or do interior design or build things.

9. Declutter. This is a favorite of mine. I like to take 20-30 minutes and just go through a room, getting rid of stuff we don’t use or need anymore. I look around at anything that’s cluttering up a room, and get rid of it or find a better place for it. When I’m done, I have a nice, peaceful enviornment for work, play, and living. Do this a little at a time — it can be one of your “fun activities”.

10. Be early. I will admit that it’s hard to be early when you have to get 6 kids ready (seriously — try it!). But being late can be very stressful. Try to leave earlier by getting ready earlier, or by scheduling more space between events. Things always take longer than normal, so schedule some buffer time: extra time to get ready, to commute, to do errands before you need to be somewhere, to attend a meeting before another scheduled appointment. If you get somewhere early, it’s good to have some reading material.

I am a work in progress.

At times my heart has been temporarily closed for repairs.

My mind has been extended with new bridges for thoughts to travel along.

The capicity for how many may be onsite changes with time.

There are constant changes happening.

Some days are more challenging then others.

Unpredictable storms may create danger zones.

I cannot do it alone and have a team to help me when I ask.

It will take a life time to finish.

Redesign and renovations of some areas are to be expected.

Things will not always go according to plan.

With each experience, I will keep on learning and building more.

~Written by Life Coach Jennifer Bridge, ACC

I found the magic button to make everything OK!  After years of searching, it virtually came to me.  You can see it for yourself at the Magic Button – Make Everything OK page.  This got me thinking.  If only it was as easy as clicking a magic button.  Which led to the question, how do you make everything OK?

Whether we see it or not, at this moment everything really is OK.  Our thoughts about the past and projections about the future are what blurs our perception of reality.  Being present is the best way that I have found to be OK.  It is so easy to let the weight of the world build up on our shoulders.  Between trying to get all of the items on our ”things to do” list done, day-to-day routinues and planning for the future, it can feel overwhelming.  In that moment, I have found it helpful to take a deep breath and focus on the air going in and then out.  After doing some deep breathing for a moment and focusing on the present moment, I feel more centered.  It brings my mind back to reality where everything really is OK.  (My back-up alternative is ice-cream!)

Imagine being out in the wilderness on a beautiful spring day.  There is a stream flowing downhill filled with colorful fish, rocks and leaves.  The birds are singing and you can feel the sun shining on your face.  You start to walk along the stream and follow a school of fish swimming by.  Up ahead, you notice some bark from a tree is blocking part of the stream.  Leaves and rocks are building up around it and can hardly pass by.  It seems as though there is not enough room for the fish to move forward and get through to the other side.  They don’t try hard enough because of the illusion of the blockage in the stream.  Now what?

As a life coach, one of the common topics that clients want to focus on is moving forward in some area of their lives.  (Can you relate?)  Their goals, dreams and ideas are like the fish, rocks and leaves in the stream.  The stream represents life.  The tree bark is what is holding them back from moving forward.  There are many ways to overcome this challenge.  That is what I help clients to become aware of and in turn they take action, grow and move forward!

What’s holding you back from moving forward?  If you would like to experience coaching with a small group of people who want to move forward, then I invite you to join the new life coaching group starting in July called the Moving Forward Group Coaching Program.  The details are below:

   Moving Forward Group Coaching Program

   Group Coaching Time:  6:30 – 7:30 PM EST    

   Who is the Moving Forward Group Coaching Program for?

• Anyone ready to move forward in any area of their life and needs an empowering push!
• Anyone looking to be part of a supportive group of like-minded people who are ready to change and grow
• Anyone excited about what’s possible when mental roadblocks and removed and a personal path of action is designed
• Anyone willing to commit 110% to a journey in personal growth and development
• Anyone with a phone, positive attitude and willingness to put forth 110% of what it takes to move forward
• SPACE IS LIMITED, SO SAVE YOUR PLACE AND SIGN UP SOON!

   What do I get when becoming part of the Moving Forward Group Coaching program? 

• It is a cost effective, beneficial and powerful way to experience coaching
• Group coaching calls (You will call into a bridge line where the coaching group of 3 – 5 individuals will “meet” for the group coaching call.)
• The group coaching phone environment is a safe and supportive place to discover more about ourselves by working with others, share fears, challenges, successes and accomplishments, find motivation from the energy of the group and take action!
• Individual coaching calls (You will have a private call once a month with Coach Jennifer to check-in and focus on your progress.)
• Action items to work on in between group coaching calls
• Unlimited email support with Coach Jennifer during the program period
• Coaching tools, assessments and other resources will be used
• Connection with other people who are ready to move forward!
• To find out more or to schedule your intro life coaching call, please send an email or call Life Coach Jennifer Bridge 410-616-9500.