7 Benefits of Goal Setting
With the end of the year quickly approaching and bringing us into 2023, you may be thinking about the outcomes you would like throughout the coming year. Goal setting is one of the surest ways to insure that you achieve the outcomes you most desire. Huge transformations can be achieved in your reality and the life you are living.
According to Darren Hardy, author of The Compound Effect, “when you define your goals, you give your brain something new to look for and focus on. It’s as if you’re giving your mind a new set of eyes from which to see all the people, circumstances, conversations, resources, ideas, and creativity surrounding you.”
Whether your goals are personal growth, career, relationship, health or financial, consider the many benefits of kicking off your New Year with some strategic goal setting.
1. Gives You A Destination and Direction
Whether you are traveling by car, train, or plane, in order to get anywhere, you first need to know the destination. Once you determine your destination, you then need to set a direction plan to get there. The same is true when it comes to life. How could you possibly expect to get anywhere if you don't have a specific destination, aka a goal, so that you can plot a course? If you find yourself saying things like "I hope to..." or "I want to..." or "God willing, I'll get...", chances are, you are not taking enough charge of your future to guarantee that you will have certain results. Whatever the area of your life, your goal(s) should be specific, realistic and possess a timeframe.
2. Provides A Foundation for Manageable Steps
With well defined goals, you are in a good position to set your course. If you think of this in terms of travel, once you have your destination, you are then able to set your GPS or buy your plane ticket to get there. With solid goals in place, it is easier to get clarity about the specific steps needed to implement and act upon to achieve your desired outcome. This becomes your general roadmap, and similar to your GPS, you can figure out along the way if your route needs to be adjusted or modified, but in the end, your destination stays the same. What's more, with each manageable step you take, it will become more obvious how you are moving from where you were to where you wanted to be when you first set your goal(s).
3. Refocuses Your Energy from Thinking to Doing
With specific goals and a subsequent road map for getting there, your are purposefully igniting your power for manifesting results in your life. By redirecting your energy from a stagnant state of contemplating abstract ideas, you are instead doing.
Taking bold and well directed action steps, turns your intangible thoughts into end results that can be seen and measured.
4. Up-levels Your Life with A Compound Effect
Setting goals is a very powerful action because it puts into motion daily efforts that over time will compound and create transformational results. According to Hardy, "Small, Smart Choices + Consistency + time = Radical Difference. "By laying out your goals, setting action steps and sticking to it daily, it is impossible to fail!
5. Helps With Accountability
Another valuable benefit of goal setting is that it helps to keep you accountable and moving forward. By attaching schedules, timeframes and deadlines to your action steps, you are more likely to adhere to following through and getting things done.
6. Keeps You Focused and Motivated
Getting distracted is one of the most common reasons for why people do not get the results they want. Just as blinders are used to keep the horse focused on the task at hand, so too are your goals, which can create mental barriers to keep you from veering off track and losing sight of the desired end result. According to an article in Forbes, "Having a clear, compelling goal mobilizes your focus toward actionable behavior. In other words, goal setting should motivate you."
7. Reinforces A Sense of Self Empowerment
When you become the architect of your life by determining your goals and proactively take actions towards them, there is a sense of control that comes with it. Goal setting helps with finding meaning and purpose, develops positive self-regard, improve mood and self-esteem - all of which lead to feeling better about yourself and your life.
Love & Light,
Isn't it amazing how the joy of the holiday season can also be the cause of so much stress?
Just think about how much pressure we put on ourselves during this time of year. If it's not getting the perfect gift for everyone on our list, it's planning the perfect menu and all the shopping that goes with that. Then, there are the many parties and events that we set out to attend, hosting our own, managing end of year work deadlines, school finals, decorating our homes, wrapping gifts, arranging travel plans for visiting, preparing for guests if hosting, fitting in volunteer and charitable work, and a slew of other tasks. And this doesn't include all of the other day to day things that need to get done.
December can also cause a bit of a financial burden from all the holiday spending, adding to stress and worry. For many, the holidays can also be a difficult time of year for people who have lost friends and family members, triggering feelings of sadness and even loneliness.
Seems like a full plate right? Now, to add to an already packed schedule, a long to-do list, financial pressures, and celebrating without lost loved ones, is the anticipatory stress of holiday family gatherings. Whether it be falling into the unrealistic expectation of the perfect Christmas as a happy family on this one day of the year or the dread of difficult personalities or being around relatives that don't get along, many go through the holiday season carrying tension straight through the actual day of celebration.
So, what can you do to not only survive the holidays, but also THRIVE? Well, while you cannot change others or avoid having busy schedules with lots to get done, you can change and control the way you handle each challenge for your well being.
Here are a few suggestions:
Keep Your Routine
In spite of the added pressures, do your best to stick to your usual routines. For instance, if you frequent a gym on certain days, continue doing so. When it comes to meals, be sure you are eating at your normal time and when possible, stay on track with your sleeping patterns. Doing this will keep you more grounded as the unexpected holiday madness encroaches.
Choose Your Battles
Choosing your battles does not always refer to relationships with other. This expression also applies to scheduling and commitments. You cannot be all things to all people and still have time for taking care of you. Choose events to attend that fit most conveniently into your schedule. Do your best not to say yes, when you want or need to say no. While this is the season of giving, it is not always in your best interest to overextend yourself as this can lead to either feeling run down or even resentful.
Stand in Your Own Space
One common reason that people generally find the holidays so stressful is that they follow the lead of others. While this practice is okay in moderation, it does not serve us in a healthy way when we do not take the time to really know what it is that we want. Take on the holidays the way you might a work or committee project. Give some thought to your vision and goals for the holidays. Perhaps there are some new or different traditions you would like to create and partake in. Remember that you may enjoy the holidays in ways that others in your circle do not, so be mindful that you can honor yourself while still being connected to others.
Gratitude is a practice that not only raises your vibration, allowing you to be more happy and healthy, but it also serves to help you manifest the things you most want. Meditating a few minutes here or there throughout the day - whether it is at a red light, cooking dinner, on the check out line or when awakening or falling asleep is all you need. Saying "thank you" for those things you have AS WELL as those things you are desiring in your present reality is the key. This practice relaxes, grounds, and allows you to see the world in a positive light with joy. Feeling thankful for those things that have yet to manifest in your reality as if they already exist is the surest way to feel joy, relieve stress and attract those outcomes to you.
Sometimes when we feel the most time-pressured and stressed out, it is best to disconnect by giving to others instead of sitting in the feeling of overwhelm. Perhaps you have a neighbor who is homebound that would love a nice warm cup of coffee, or maybe there is a friend or relative that you haven't seen in a while who would love a happy hello text. Giving back doesn't always mean we need to work at a homeless shelter or spend a full day with the less fortunate, although both of these can feed the soul and feel amazing, it is about random acts of kindness. The energy of being kind to someone will raise your vibrational frequency and spread it into the world.
Be Kind to Yourself
As you are running around and getting things done for the holidays, remember to take a moment here and there to tell yourself how special you are. Complement the way in which you have accomplished so much, or how delicious those Christmas cookies turned out or what a spectacular job your did decorating your home. You will bring a smile to your own face and enable the process of thriving through the holiday season!
Wishing you a fabulously Merry Christmas!
Love & Light,
With the holiday season upon us, you are more than likely focused on the art of giving to others. This is a wonderful state of mind to be embracing, which not only provides thoughtfulness for the recipient, but also results in "feel-good" high vibrational benefits for you, the giver. I would like to suggest that equally important this holiday season is the practice of giving to yourelf through small acts of self-care. So, as you celebrate the joys of the season, remember to shower yourself with some benevolent, Christmas cheer as well.
1. Relaxing Detox Bath
As you run about doing holiday shopping, planning meals and attending parties, put some time aside to enjoy a relaxing soak in a soothing, bath. With all that we take in from our environment, the processed food we eat and the emotional stress we feel, a steamy bath can prove quite beneficial. In fact, the warmth of the water can promote sweating, which may help the body release toxins from the pores. Adding simple items from your pantry such as epsom salt and baking soda can turn a basic bath into one that provides healthy detoxing. Epsom salts are made of magnesium and sulphate, both of which are critical nutrients for the human body, but can be poorly absorbed from our food. A twenty minute soak allows these minerals to absorb readily via the skin. Baking soda is a mixture of sodium ions and bicarbonate ions which are helpful for the skin and "can aid certain skin conditions such as eczema and psoriasis," according to Medical News Today. So, light some candles, play some soft music and soak to release built up stress and toxins.
If you are like many, sleep has become one of the most valued commodities. Long to-do lists, crazy schedules and general worry can all add to not getting enough sleep. increasing the quality of your sleep during this busy season can make you feel more merry and bright.
A recent meta-analysis published in Sleep Medicine Reviews, found that participants who took a warm bath one to two hours before bedtime reported that they fell asleep more quickly and had higher-quality sleep than usual, so consider bathing at night. Additionally, making your bedroom environment the most conducive for the best possible chances of a restful slumber include keeping your room cool, dark and quiet with minimum exposure to light at bedtime. This includes avoiding prolonged use of light-emitting screens just before bedtime. One of my favorite things to do is to play sounds such as a rain storm or 432 Hz frequency music, which, according to Sleep.com, is ideal for use as a sleep aid as it is known for its relaxing, calming effects. It can help instill feelings of peace and tranquillity after a hectic day and slow down the heart rate. Good sleep is an important gift for our wellbeing and health.
3. Manicure and Pedicure
Just think about how much we use our hands and feet and how honoring these appendages with self care can make a huge difference. Whether it's typing on a keyboard, washing dishes, holding a steering wheel, chopping vegetables or carrying things, our hands are always in use. Likewise, our feet get us where we have to go, but, more times than not, they are cooped up in heavy socks, tight shoes, without getting the respect they deserve for transporting us where we need to go daily.
Instead of viewing a manicure and pedicure as a decadent, unnecessary beauty regimen, reframe this as an activity that enables good health. Did you know that manicures and pedicures improve blood flow? This reduces cellulite, tightens your skin, and strengthens your muscles, which can improve the visible appearance of your hands and feet. Additionally, the massage you receive on your hands, arms, lower legs, and feet promotes healthy blood circulation, thereby reducing muscle tension, any pain you may be experiencing, and improves joint mobility. And lest we forget that taking the time to treat yourself with a manicure/pedicure can do wonders for your stress levels!
4. Regular Short Walks
If you are thinking, "I don't have time to breathe this holiday season, let alone walk," let me assure you that you do not need huge blocks of time. Often, we get intimidated when we associate any kind of movement with "exercise" and the need to carve up our day to accommodate such activity. Nothing could be farther from the truth. Shorter walks are just as good as longer walks. In fact, according to mypacer.com, it may even be more beneficial to work in short bursts of activity during your day. "Studies have shown that a 2-5 minute walk after an hour of sitting can go a long way towards combatting the health risks of long periods of inactivity." With this in mind, try combining an invigorating step outside into the wintery air for a quick stroll up your block, or walk around indoors around the office. The obvious benefit is the movement for your body, increasing your daily steps and stretching sedentary muscles. Equally beneficial is the stress-reducing effects of walking. Research shows that a brief walk, especially one outdoors lowers levels of the stress hormone cortisol. Cortisol not only increases with stress, it also mobilizes fat and deposits it on your waist and tummy.
5. Moments of Mindfulness
If you noticed, I used the word mindfulness instead of meditation. If you are like me, the connotation of meditating conjures up thoughts of a time-consuming ritual - find a place to sit, get a candle, put on music, make sure no one is around to disturb you - it sounds like more work. However, if we swap out "meditation" for mindfulness, it becomes more easy to incorporate into our daily lives. Mindfulness is merely paying attention to your sensations, feelings, thoughts and the environment in the present moment without judgment. Add a few deep, refreshing breaths and you've got yourself a formula for lowering stress, decreasing depression, improving memory, and strengthening your relationships, among other things.
Think of all those nooks and crannies of your day - a short walk to and from your car, stopping at a red light, waiting on the drive-through line of Starbucks or the bank, walking the dog, in your bed getting ready to fall asleep or in that infamous self-care detox bath! Studies suggest that mindfulness practices help people manage stress, cope better with serious illness and reduce anxiety and depression. People who practice mindfulness regularly report an increased ability to relax, enjoy a greater enthusiasm for life, and improved self-esteem. Wouldn't you agree that these are a few wonderful gifts to bestow upon yourself!!
Love & Light,
Vibration, frequency and the law of attraction are making their way into main stream culture as popular buzzwords. In reality, however, these are far from buzz words. Did you know that some of the greatest minds of all time have spoken about the power and science of vibration?
According to Albert Einstein, "Everything in life is vibration," And when Einstein was once asked what it was like to be the smartest man alive, he replied “I don't know, you'll have to ask Nikola Tesla.” Tesla, recognized by the smartest minds of modern science, famously stated “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.”
Many of us do not realize that everything in our universe is made of energy, and this energy vibrates. This includes people, animals, plants, the food we eat, and even our thoughts. While we could talk for days about the science behind frequency and the intricacies of how it works, let's break the world of quantum physics down to its simplest form when it comes to how to manifest things in our lives.
Laws of the Universe
There are 12 Universal Laws. One of these, the Law of Attraction, gained tremendous popularity with the release of the film The Secret (2006) which was subsequently developed into a book of the same title in 2007. The Law of Attraction states that like attract like.
Moving on to the second law of the universe, the Law of Vibration postulates that everything (every atom, object, and living thing) is in constant motion, vibrating at a specific frequency. As spiritual author Shannon Kaiser explains, "The speed or rate at which something vibrates is referred to as its frequency," with the only difference between one object and another being the rate of its vibration.
The Perfect Formula for Manifesting
The key takeaway here is that these two laws work in tandem and create the perfect formula to attracting your desires into your life.
How so? Well, when you use your thoughts to align yourself with the frequency of what you want, you attract your desire towards you. You may be thinking, "well, if it's that simple, why are so many people unhappy and not achieving those things they want in life?" We all know people who feel sad, lonely, in lack and it manifests itself in being in unhappy relationships, unfulfilling jobs, the inability to have the body they want and so many other undesired circumstances. If it was as simple as just thinking the right thoughts and vibrating at the right frequency, why isn't everyone on to this and living in bliss?
Manifesting is Simple, But Not Always Easy
When you match the vibration of that which you desire, things start to fall into place. So what is the secret to actually making this happen? Well, interestingly enough, our language and thought patterns are what hold many of us back from achieving a high vibration.
Allow me to give you an example. Let's say for example, someone is wanting to make more money. They envision having more money so that they have more financial freedom, more time to do the things they enjoy in life. Their thoughts may be "vibrating" at a different frequency than that of attracting the money. Simply put, many people talk to themselves or think "I WANT more money; I WANT a better paying job, I WANT to be financially free. Ironically, the vibration of "wanting" is actually telling the universe that you are in lack. The energy of lack and being in a state of wanting has a pretty low frequency. In the end, you will attract lack because that is the vibration you are matching.
To match the frequency of abundance, reframing thoughts and words are necessary. For example, "I have such great abundance" "I have so much money" "I have much financial freedom." Coupled with the joyous and blissful feelings that one might experience knowing they had a few million in the bank, the vibration would match the desired outcome, allowing for the law of attraction to kick in. This is when manifestation takes place.
How do we raise our vibration to manifest?
1. Live in the Feeling and Thoughts of Having What you Desire
When we "feel" and talk about what we want as if it's already in our reality, we send out powerful energy to the universe that brings those desired things to us.
2. Practice High Vibrational Activities
Gratitude is one of the quickest ways to amp up your vibration, as is feelings of love, being generous such as engaging in random acts of kindness.
3. Meditation and Mindfulness
According to spirituality author Dr. David Hawkins, the idea that the more “true” something is, the higher its level of consciousness (or vibration). The more in the moment you are, the more you resonate with truth. Meditating and breathing mindfully brings about greater feelings of peace, and results in a high vibe state.
I challenge you to try these practices with what it is you would like to manifest in your life!
Love & Light,
Sometimes the hardest thing to do when you are going through difficult times, is to ask for help. However, these are precisely the times when reaching out for support are most important. Every human being experiences time of great joy and ease, as well as difficultly and struggle. It's part of the ebb and flow of life. The key is knowing how to build yourself up, create support systems and persevere in a healthy, empowering manner during the hard times. Next time you are tempted to self-isolate or dig your heals in with the belief that you "don't need any help", think again. Asking for help brings up a whole slew of emotions - fear of being judged, rejected or a burden, looking foolish, or being needy. I would like to suggest that in spite of our sometimes overriding beliefs that would otherwise keep us from reaching out for assistance, asking for help can actually prove quite valuable to your current problem and to your overall self-esteem.
1. New Perspective/New Possibilities
I'm sure you've heard the expression, "no man is an island." If you look around, great things in our world came as the result of great minds working together. This is no less true when it comes to our emotional well-being. When we are feeling burdened with stress, difficult decisions or difficult transitions, it is not uncommon to believe that the only one who can "fix" your situation is you. Unfortunately, when we are under stress, in fear, or overwhelm, our creative juices are not at their best and solutions do not always flow. Reaching out to others builds connections by allowing others to share their information and resources. It allows for the possibility of fresh ideas, perhaps a new perspective and a sense of relief that your situation is not as dismal or impossible as it might otherwise feel.
2. Being Vulnerable Fosters Connection to Others
Did you know that being vulnerable allows us to connect with others, which is hugely important to optimal wellbeing? Sounds rather paradoxical as the common knee-jerk reaction while going through a difficult time may be to close up in an effort to be self protective. Ironically, the act of being vulnerable and exposed helps us build trust with ourselves and with others, which is an important bridge to press on and persevere. It also increases your ability to have empathy for others which enables social connections. Connectedness to other human beings is vital for wellness.
3. Improves Resilience
Facing adversity is part and parcel of being human. Facing any challenge with help from others can exponentially increase the ease of successfully transitioning through. Asking for help from family, friends, dedicated professionals and support groups can create optimism and hope when facing challenging situations. This support allows you to obtain feedback, take more risk while dealing with uncertainty and overcome setbacks and grow, thereby improving your resilience.
4. Shows Great Strength
All too often, asking for help is perceived as a sign of weakness. On the contrary, reaching out for assistance is a sign of strength and a way to elicit collaboration. Allowing yourself to show your vulnerability and admit that you may not have all the answers is often perceived by others as quite admirable and a sign that you are resourceful and confident. There is something very human about reaching out to others that shows you are willing to put your ego and fear to the side, in order to invite someone else into the fold of your challenges. Ponder the alternative of not asking for help when you need it - you not only assume one hundred percent of a burden which could otherwise be shared, but you also deprive others the opportunity to provide support and caring for you, making it a win-win!
Oftentimes, our greatest wins are when we collaborate with others!
Love & Light,
HOLISTIC BEHAVIORAL PRACTITIONER
LIFE STRATEGIST & COACH
CELL: +1 (516) 493-1742