Tag: personal development

life coaching, goal setting

Make Goals with “HEART “

brainbiscuitscoaching
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Photo by Stokpic on Pexels.com

 

One of the first big goals I set was wanting to complete a 5 k run. I was a non-runner at the time, so I had to make sure I did things to break the goal down, and be sensible with where I was at in terms of fitness levels; what time I could give to the training involved, especially around my life commitments. My tip would also be to set stages/steps and find ways to monitor progress.  

I found using a running App a great way for this type of goal and tracking my progress.  I also liked watching others, such as lifestyle bloggers who had used the same App for a 5k training program.  Seeing how they found their journey with the training they set for themselves (goals steps), and it gave me inspiration and the motivation to complete my own steps that lead me to my main goal “run 5k”.   I was so excited because the first ever 5k I ran was for a charity that’s close to my heart so this goal supported  my core values.  What  was also great was with something physical you can feel and see the results!  So I knew when I had reached it as it was measurable.  I also was lucky to be given a little keepsake medal for achieving it. This is great visual evidence of a goal being met!   Every time I see it I am reminded of where I started and how far I have come!  My goal was set with HEART which is a coaching model which helps you set your goals with all your true values and abilities in mind; with the basis around making small manageable steps to get your goals (particularly larger goals), achieved.  I recommend both the coach to 5k App and “virtual runner” for charity runs as they allow anyone of any ability to complete various running tasks, steps, races etc.

 

medals

The HEART Model

The Heart Model is great to look at for personal development coaching when setting goals.   I like to use it with clients. An example of some of the model is below.

Honest: Is the goal right for you?  Does it fit with your core values and beliefs?

Exact: What will you exactly need to accomplish your goals?  What steps do you need to take?

Authentic:  Is the goal consistent with your values?  Does it reflect what you really want?

Realistic:  Is the goal realistic, do you have the time, energy, and motivation to complete this goal?

Timely:  What is the deadline for this goal?  How long will each step take?  By when will you accomplish these steps?

 

 

life coaching, goal setting, Visuals for goals results and motivation

Visuals are so important to keep us going!

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Seeing visual success is a great way to keep us on track and focused.  It’s great if you can do something that acts as a supportive tool to keeping you on track and that you can look at when you need to see evidence of what you have achieved or evidence you’re getting there.

Another thing that helps is timing.  For me it is so important to have a good positive start to your day. “Starting how you mean to go on” with things that are in your control of course.

I find that my morning and breakfast are important to me so that I feel I am in control and on track from the get go.  My breakfast being healthy and hearty and full of goodness is important to my goal of being fitter and healthier throughout my life now. Breakfast is a great place to start.  My other goal is also to keep improving my physical fitness along with doing something that boosts my mood and makes me feel happy; for me that’s my morning run.  The breakfast choice I go for is porridge sprinkled with the fruits I have managed to grow in our garden.

We set a goal to grow fruits last year and we did it!  This summer we have fruit!

Seeing these visual successes is so rewarding;  literally the fruits of our success!

No matter how big or small your goal it is such a nice personal victory knowing you did what you set out to do, and having some visual evidence is even better!

The message in this is:   visual evidence of you achieving your goal is a great success tool.

I am now enjoying both a good start to the day with my run, and complimenting it with a good healthy breakfast with the fruits of our success. Make your Mornings count!

 

 

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Identity, Mental health, personal development, Self development, Taking time, Well-being, world mental health Day

Mental health, stress and your resilience!

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Photo by Gabriela Palai on Pexels.com

We all have mental health just as we have physical health however, it is not always something we look at regularly supporting and training, or exercising and reviewing.  It would be wonderful to think we soon will be in a world where we could openly ask each other ” how you feeling today and how’s your mind”, without it being uncomfortable.

We all have those moments in life where things can cause us to feel lower in our mood. This often affects our mental health.  Times of this “low mood “ or any ongoing sadness can happen to any of us at any time, feeling as if it comes upon us without any warning.   It is important to recognise your own personal triggers.  It’s important to ask yourself

1,what are my triggers?

2,What sends  my stress levels over the edge?

3, Is there any changes you can make to help you manage these things?

4, what helps you to keep going  when you feel like this?

The triggers could be anything, such as a memorable date, topics you are sensitive to and don’t want to face yet, family, relationships, self-limiting beliefs, traumas, life events, medical reasons, life pressure, public speaking, anything!

It is so important to take the time to look at any trigger patterning you have. By looking at triggers you can possibly unlock a resilience strategy for yourself that just might help you cope better when you are in need.

Emotional stress can be really overwhelming, it can impact both your physical and mental state.  Strategies to support your resilience can work wonders in helping you through this time, along with of course any support groups, professional outreach etc available to you.

Examples of resilience you can use when this happens are things such as supportive building blocks to help manage your stress levels.  Some of mine are below:

  • When life is busy I have to make sure I  have me time
  • Personal head space-time, walk, read, chill out somewhere away from everything to just clear your mind (a pause moment)
  • Something that is physical such as sport; for me my main choice of activity to spend my “me” time on is running
  • Something that makes you feel a sense of belonging such as socialising with the right community
  •  Things I enjoy, things that make me happy, as happiness is so important!  Such as hobbies (Creative Diet)
  • I try to goal set my activities into my weekly plans, looking at how I can review and improve and identify the priorities I have. These keep me on track and both my physical and mental health are in better shape for it (Muscle Motivation)
  • Predict my stress triggers.  When I know something is coming up that is likely to cause stress good planning is key.  I look at what I can do to manage it as best I can, and what best supports me
  •  Make sure you tell someone.  If I am worried about things or stressed, just saying things out loud to someone can make a huge difference as you then own your true feelings
  • Choose to hang out with people on your level.  Someone you can text, call, meet and have that support with
  • I ensure I take regular pause moments; so important!
  • Even when you don’t feel like it connect with the world daily so you don’t become withdrawn.

Remember you are often not alone with these feelings and it is so important to tell someone. Don’t suffer in silence, it will only get worse.