What makes up thoughts, beliefs, patterns, and feelings? Habits! A habit is defined as “a settled or regular tendency or practice, especially one that is hard to give up.” I read a blog post by author/speaker/coach, Joshua Spodek, about how he has been doing burpees every day since 2011. Burpees, also known as squat thrusts, […]

Read more "A habit you don’t want to quit"

The holidays can bring bright and magical memories with them. Here are a few of mine – the harmonic voices of the choir when my Mom was a member, a hot cup of cocoa after an afternoon of sledding, a homemade doll gleaming under the tree on Christmas morning, exchanging gifts with a first love, […]

Read more "Past, present, and yet to come"

This time of year is a season of giving. Generosity and compassion are known to increase happiness as our brain releases happiness infused chemicals, like dopamine. In some cases, giving can reduce anxiety and stress, particularly when we are invested with intention.  This year, through the hustle and bustle of the holiday season, here are […]

Read more "Season of giving"

You have a decent job and there isn’t anything wrong with it, per se. This job pays the bills but it is far from what you would describe as fulfilling. If this sounds familiar, know you can create fulfillment with a bit of strategic effort. I’ll never forget the time when I was at an […]

Read more "What to do when your job doesn’t cut it"

The last 31 days of the year tend to fly by. I don’t know about you, but my calendar is busier than usual in the next few weeks.  Before the calendar days escape you and me, now is an excellent time to take stock of the past year. Reflecting on what has transpired slows time […]

Read more "31 days"

This week, we officially enter the holiday season in the States. This can be a time of joy, togetherness, good meals, laughter, vacation, and giving. It can also be a time of stress, grief, friction, and overwhelm. The daily mood fluctuations we face during everyday life can be heightened during the holidays because of our […]

Read more "How to keep your cup full"

When faced with a challenge or a situation that doesn’t go the way you would like it to go, it helps to know what is within your control.  To help with this, draw a shape that represents you on a piece of paper – this may be a circle, a stick figure, a drawing of […]

Read more "What you control"

When you need self-guidance on what direction to go in life, tap into your values for clues and answers. To begin, define what you want and then answer the question: why is that important? The way you answer this question tells you what you value and guides your decision. When you don’t answer this question, […]

Read more "Why is that important to you?"

This past week I had the honor of speaking on a panel about women in leadership at Seattle University, hosted by Dr. Kimberly Harden. The energy and diversity in the room, mostly students, was refreshing and invigorating. The students were engaged, curious, and looking for answers.   What will the workplace be like for us? […]

Read more "Look for fulfillment in your truth"

The subconscious mind holds patterns and beliefs based in survival and safety, meaning it looks for things that are out of place or can go wrong. It is at its most relaxed and open when we go to sleep and when we wake up in the morning. This means that what we absorb or do […]

Read more "Where it all begins"