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Habits Image

How To Build Great New Habits For 2017

1024 768 Clare Evans, Personal and Business Coach

Habits Image

Yes, it’s that time of year: we’ve eaten too much, drunk too much, generally overindulged and done little exercise over the holiday period.

Whether you created one or more resolutions for this year or you decided to go ‘Dry’ in January, to stop smoking, lose weight or improve your career, what daily habits have you put in place to help you achieve them?

Perhaps you never make resolutions because, like many others, you know you’ll have given up by the end of the month.

Create a Daily Routine with a few great new habits for 2017 that will help you achieve your year’s goals to improve your career, health and wellbeing.

If you want to make a difference to your life and step out of your comfort zone use these tips when building your new habits for 2017.

“Write your goals for this year down and put them where you can review them daily to act as a reminder as you plan your day.”

1. Know what you want. Get really clear about what you want and why you want it.

  • What is your compelling reason for change?
  • What’s your overriding motivation?
  • What are the results you want?
  • How will you look and feel and where will you be in 12 months’ time?

2. Commit. Not only to yourself but tell someone what you’re doing and you’re more likely to stick with it. Write your goals for this year down and put them where you can review them daily to act as a reminder as you plan your day.

3. Create a plan to help you achieve them. Be realistic, set aside the time and space in which to do it. Develop your own routine for your success habits, whether it’s daily habits or a weekly activity. Link a new habit to something you already do without thinking or having to make time for it. E.g. Planning your day with your morning coffee or on your commute to work.

What are the daily habits that will support you in achieving your goals?

4. Start a chain – start logging your new daily habits or create a tracking checklist. If you can keep the chain going, you’ll be more inspired and motivated not to break it, especially as you see it grow.

Try one of the many apps that log and track habits or create a Habit Tracker in your diary or journal.

“Having established one good habit it can have a beneficial effect and an impact on two or three other daily habits.”

5. Team up with a buddy – you can keep each other motivated and keep going when it gets tough. Being motivated by a group or having other people go through the same thing with you spurs you on to keep going. It’s why people join slimming groups or work with a personal trainer.

Get yourself a coach. They’ll provide unconditional support and motivation and will not only help you identify your bad habits but help replace them with good ones.

6. Start small and build on your success. Having established one good habit it can have a beneficial effect and an impact on two or three other daily habits. Introduce additional habits as your new habits become automatic or part of your routine.

7. Modify, adjust, update. What works for one person, might not work for someone else. If you realise you’ve taken on too much too quickly or something’s not working for you, stop, take a step back. Refocus, adjust and modify. What can you change?

Pick one or two things to change at a time, so you don’t get overwhelmed or disheartened. As one habit becomes ‘normal’ and part of your daily routine, add in a new one.

8. Keep going. Sometimes it’s hard to get started but once you gain momentum and start to see the results, it’s easier to keep going. If you stall, don’t give up. (See point 7).

Once you’ve dealt with the resistance or reluctance, taken the first step it’s easier to enjoy the challenge and feeling of achievement.

If it was always easy, we’d never get that sense of satisfaction or appreciate the effort we’ve made.

The most important thing is to start, keep moving forward, day by day.

If you’d like to get started, check your current habits with a free Time Audit. Get 50% off a personalised Time Audit feedback session in January and create your daily habits for success in 2017.

NewYearsResolutions

Turn Your Resolutions Into Habits

1024 576 Clare Evans, Personal and Business Coach

Fresh-Start-New-Year

At this time of year many of us have set New Year Resolutions – you want to lose weight, get fit, eat more healthily, earn more money, learn how to do x, y, z.  Sometime around the middle of February, if not sooner, most people will have given up their gym membership and fallen back into their old ways of working and living.
If you’ve managed to stick with your Resolutions so far, well done.  If not, don’t give up, it’s still only January. Get yourself back on track, re-commit to what is you want and keep going.
It takes between 20-30 days or repetitions to develop a new habit. Keep that in mind and don’t be too hard on yourself. Each successful day brings you one step closer to creating those new habits.
Habits
Create new habits
You’ve had a life-time of learned behaviours and developed habits to get you where you are today. Some of those habits are good, some not so good or don’t serve you so well.  You can’t expect to change engrained habits overnight.
Remember how long it took you to learn how to drive a car or ride a bicycle. It was hard work at first and took several attempts to get it right.  But you kept at it and now you don’t even think about what you’re doing.
That’s what happens with habits, they become second nature, you do them without thinking. They become automatic, ways of thinking, being and doing.
What would you like to think, be or do differently this year?
Create a routine
When you have a routine it makes it easier to develop and create a new habit.  Associate the new habit with an existing pattern of behaviour or something you enjoy doing.  By linking the two together it’s easier to remember the new habit.
Do your daily planning with your morning cup of coffee.
Exercise when you get up, before you have lunch or as soon as you get home.  Put out your exercise kit the night before. Plan time for it in your diary so there’s less excuse not to do it or for something else to creep in or work to take over.
Create a fun aspect around your new habit.  Listen to a favourite piece of music or a podcast while you work on a task.
Replace one activity (like watching TV or surfing the net) with reading, exercise or finding time for that hobby you ‘never have time’ for.
What new routine will you develop that will make it easier to create a new habit?
Put a structure in place to support you
If you’re going to achieve your goals through creating new habits, you need have a plan, routine and structure in place to help you.  What steps do you need to take to achieve your goals and objectives?
Even if it’s just a simple one-page plan or checklist – it gives you a structure to work with.
Checklists are great – I use them all the time and I’m achieving my new habits for 2016.
a) They act as a daily reminder
b) You tick them off as you go and get a sense of satisfaction as each day builds a new habit.
c) You see your progress and you’re more likely to keep going.
NewYearsResolutions
Create accountability
Share your habits and objectives with someone.
Team up with a friend, colleague, coach or mentor – they can help you stay focused and keep you motivated. If you have shared goals, you can support each other to keep going when you start to go off track.
If you keep them to yourself, it’s much easier to let yourself off the hook or make excuses. There’s no impact if you don’t achieve it, although you might feel you’ve let yourself down if you don’t and then you beat yourself up about it or label yourself as a ‘failure’.
When you tell someone else, you make a commitment, you’ll be much more motivated to stick with it. Share a similar goal with someone and you can motivate each other to keep going.
There are several apps available – where you can share your health and fitness goals, challenge your friends, get reminders and track your progress.
Create a financial reward or penalty for when you achieve your goal (depending on whether you respond better to the ‘carrot or stick’).
Sign up for a challenge – you’re far more likely to get fit if you know you’re running a 10k or raising money for charity and have something to aim for.
Take small steps
You’re more likely to succeed if you make small changes and take things slowly and gradually, rather than trying to change too much all at once.
Start with one small thing.  Once you’ve got into a routine with that you can add the next habit.
Start a healthier lifestyle by changing just one thing – stop eating biscuits, cut out/reduce sugar, chocolate, swap your morning latte for a black coffee or green tea. You don’t have to adjust your entire diet all in one go.
Start with 10-20 minutes of daily exercise, a brisk walk or jog around the block and build up from there. You don’t have to jump in to an hour in the gym.
Once you’ve made one or two adjustments and see the benefit, the more likely you are to want to do more.
Remember – there’s no quick fix – habits and new behaviours take time and effort.
If you’d like to make a significant change to your habits over the next month, get in touch and find out about the 31 Day Challenge or commit to the full 91 Day Challenge and see the difference taking daily action will make.

 

family

Being A Natural Parent – Part 2

1024 480 Dawn Waterhouse

turns out parents

When you start planning your pregnancy, you have all sorts of ideal visions in your mind, one of them being your babies sleep patterns. Now whilst some mamas are born with natural sleepers – not everyone is blessed with the luck of a good amount of shut eye. So what do you do? Well there is not one single magic cure (sorry) as all our babies are just so individual, but there are a few things that can help.

One good idea to help your little one to sleep is to have a routine – as best as you can – with gentle bath and a little bed time story / sleepy time song before snuggling up with a last feed before bed. Some babies sleep better with a drop of essential oil in their bath or on their pillow to help sleep. Chamomile and lavender are good choices for inducing sleep. Chamomile can help ease babies frayed nerves, especially when they are teething. Lavender is a good oil to generally relax and induce sleep. Just use one drop – if on bedding, put away from the babies face, and only refresh when the smell has gone or you change the bedding.

Other problems that can affect sleep.
Teething – There are lots of remedies that can help with teething – and sometimes as a parent it can be overwhelming at 3 in the morning deciding which the correct one is. When a baby is teething, they often have one or two rosy cheeks, they wake screaming and want consoling and they can become a little spiteful – because it hurts!!! One self-help method is to use an amber necklace (make sure you get genuine amber) there are lots of good websites about. The other self-help is to use the homeopathic remedy combo ABC (aconite, belladonna and chamomilla). Please get in touch if you cannot find it locally to you.

Welcome

Weaning and colds – It may seem odd grouping these together, but I have because they can need a similar remedy. If your baby is really clingy and just wants to be with you all the time – even when you need to nip to the loo – then pulsatilla may be a good remedy to help you. Some babies love weaning, and enjoy the excitement of new – some babies feel sad at the loss – and so can mums too – so this is when pulsatilla may be of help. Along with the clinginess, babies may develop cold like symptoms. Mucus may be thick ranging in colour from white to yellow / green. Do not worry if your baby does not seem to quite fit this picture – homeopaths have thousands of remedies to work with – your baby may just need something a little different, do seek the help of a homeopath….
Store your homeopathic remedies away from strong smells and strong light, and keep them in a cool dark place if possible.

About Dawn – Dawn is a Homeopath, Reiki master and also works with diet and nutrition. Before this, she was an Accountant. Dawn has two lovely natural children ages 10 and 14 who have not received conventional medications. If you would to know more about natural treatments for a wide array of conditions, or attend one of Dawn’s popular self-help workshops, please contact Dawn

Natural Parents

Being A Natural Parent – Part One

1024 1024 Dawn Waterhouse

love

From the moment our babies are conceived they are precious. Then we have the joy of meeting them and enjoying the first time they reach out and hold our little finger. They are so fine and delicate and their nails so tiny. Yet despite their miniature proportions, those nails can create quite a scratch.

When our little ones get injured, it is an unpleasant experience both for them and for us. They want relief, and we want to mend them. If you are a natural parent, you will want to reach for something natural, such as herbs, essential oils, natural foods or homeopathic remedies. Over the coming months we will explore some first aid situations and natural remedies that you can have to hand for those moments.

This month we are exploring common injuries.
Cuts and scratches – when your child falls over, homeopathic arnica pillules are a good remedy to give for the shock and soft tissue trauma (such as bruising). If the skin is broken do not apply arnica cream, instead you can wash the area with either sea salt and water, or a little lavender in water. In addition you can either apply a topical calendar and hypericum cream, or give a homeopathic calendula pillule. Depending on the scale of the injury, you may need to repeat the dose a couple of times.

pregnant art

Bumps on the Head – When our little ones start clambering, falls on the head becomes every parent’s nightmare. Like it or not, our little ones need to learn how to fall as part of them learning to balance, and sometimes they chose to fall in in appropriate places! So if your little one manages to climb and fall in the few seconds you nip to the loo, a little lump/ bruise appears on their head, the first thing you reach for is an ice pack. Then you can give homeopathic ruta (for injuries to the bone covering – the part that inflames and causes the bump) and trusty arnica – to help the bruising heal.

Dust in the eye – there are times when our little ones seem to get something in their eyes – it may be a fly that we swiftly wipe away, or an eye lash, sand or something else, but the item can be felt long after it has been removed, which can cause eye rubbing and greater damage to the eye itself. Keep some homeopathic euphrasia in your remedy kit. Euphrasia is made from eye bright – and so has a natural affinity for the eyes. Give a dose when the eye is injured and repeat if needed to help the eye repair quickly.

Store your homeopathic remedies away from strong smells and strong light, and keep them in a cool dark place if possible.

About Dawn – Dawn is a Homeopath, Reiki master and also works with diet and nutrition. Before this, she was an Accountant. Dawn has two lovely natural children ages 10 and 14 who have not received conventional medications. If you would to know more about natural treatments for a wide array of conditions, or attend one of Dawn’s popular self-help workshops, please contact Dawn

new year

7 Great Tips to Keep Your New Year Resolutions

1024 748 Clare Evans, Personal and Business Coach

NewYearsResolutions

 

It’s the time of year when many of us create New Year Resolutions. As far as work related resolutions go, according to a recent study – over a third of people are looking to change jobs during the coming year. Another third want to work on their professional development and the rest want to improve their work/life balance.

Most of us will have given up by mid February and many give up before the end of the month or haven’t made it past week one.

Changing your habits takes time and energy. Somewhere between 30-60 days (or repetitions) for a new behaviour to become a habit. So if at first you don’t succeed, don’t give up but get yourself back on track and keep going.

Wen you were learning to drive or to ride a bicycle it was hard work at first, took a lot of practice and attempts to get it right. Now you don’t need to think about what you’re doing, you do it automatically.

  • What would you like to do differently?
  • How will you feel when you’ve achieved it?
  • What will it look like?

Here are 7 tips to keep you on track and help you to achieve your resolutions.

Write it down:

Any resolution or goal becomes more real when you write it down. You’ve got it out of your head where it’s just a thought or idea and put it on paper.

There’s more commitment when you put something in writing and it will also help you to clarify what you want and give you perspective.

Write down your successes and challenges as they occur – it will help you to stay motivated and get back on track. Make a note of how you feel. Your positive moments will help you through the times when you feel less motivated.

Create a routine

If you have a routine it makes it easier to stick to a new habit. You can associate your new habit with an existing pattern of behaviour or something you enjoy doing.

– Do your daily planning with your morning cup of coffee.
– Put your gym kit out the night before, so there’s less excuse not to do it.
– Make it enjoyable. Listen to a favourite piece of music while you do a boring or mundane task.
– Replace the routine of watching TV or surfing the net with reading, study or exercise.

Put a structure in place

If you’re going to achieve your goals you need to make a plan.

What steps do you need to take to achieve your goals and objectives? What do you need to support you and just as importantly, what’s likely to stop you

Even if it’s just a simple one-page plan or checklist – it gives you a structure to work with and checklists are great for keeping you on track.

Tell someone

If you only keep your new habits to yourself, it’s easier to let yourself off the hook when you start to slip or don’t achieve them.

However, when you’ve told someone else, you make more of a commitment to yourself and them. You’ll feel more motivated and more likely to stick with it.

Share your resolutions with a friend, colleague, coach or mentor and they’ll help motivate you and keep going when your resolve starts to waiver or temptation presents itself.

Take small steps

You’re more likely to succeed if you make small changes and take things slowly and gradually, rather than trying to change too much all at once.

Start with one small thing. Once you’ve got into a routine with one new habit you can add something else.

Review your progress

Don’t expect success on your first attempt. You will need to review your progress regularly (part of the structure and routine) and make adjustments as you go along. Decide what’s working and what’s not and update your routines as needed.

It may be a matter of trial and error to find what works best in helping you achieve your goals or to create a new habit.

Learn from your challenges and use them as opportunities to motivate you further.

Reward your success

Celebrate your success along the way. When you’ve put energy and effort into achieving your goal make sure you reward yourself when you complete it. Especially if you prefer the carrot rather than the stick.

Make the reward appropriate to your final goal. Create smaller rewards to keep you motivated as you achieve each step.

  • When you get a new job.
  • Reaching the next professional level.
  • Hitting your target weight
  • Crossing the finishing line

Good luck with your resolutions and if you need any help get in touch.