Brenda Rosaaen C.E.C. ~Personal Development Coach~

Personal Development - Gratitude

*Watching the sunrise while drinking a hot cup of coffee

*The sound of a baby’s laughter

*The smell of leather

*Crisp mountain air

*The peace and tranquility of being out in nature

*The smell of coffee brewing

*The incredible colors of an evening sunset…..

These are just a few things that I love.

This is a great little exercise to do when you are feeling in a funk, maybe out of focus and just have a minor case of the blahs.

A lot of people talk about having a gratitude journal. Where you list at the end of the day all the things you were thankful for that happened that day. It’s a great way to keep things in perspective and really appreciate all that is in your life.

This list is different.

You don’t have to wait till the end of the day. You can stop what you are doing right now. It doesn’t take but just a few minutes,(seconds actually) and think about things that you LOVE. There are probably hundreds of things you can list that you LIKE. Don’t list those items. Your list should give you a feeling, that when you read the words, it’s as if you are there and your senses are activated.

Take a deep breath, relax. What are the first things that come to mind when you think of things you love? That instantly puts a smile on your face and gives you a feeling of peace?

Notice how your mood begins to change when you take a minute or two, to focus on each one?

This is a great way to take a mini-mental vacation when you need to re-focus and re-group. Why not write them down, post your list someplace you see on a regular basis as a daily reminder when you start to feel frazzled or in a slump.

Make it a great day!

~Brenda

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Whew, that was close!

You’ve probably noticed the whole Resolution Theme I have going on here… For me personally, I decided my goal for 2009 is to shake off my cement shoes and make it a year of decisiveness and action!

We all have things that we procrastinate on. One of those things for me is books.

I have books throughout the house, in my office, by my bed in case I want to read at night, near my treadmill (I like to read and walk), in both my vehicles (most of my reading gets done in the car while I am waiting for my kids), and in my purse (while waiting for my husband, usually J ).

So to stay true to my Resolution, I gathered up all the unread books and ended up with 29 in my pile!!

Would you believe nine of them have been “started”, some nearly 2 years ago! I decided to get back on track by reading a little each day. I used to do that, but somewhere along the way, don’t know when or why but other priorities came along. Life has a way of doing that to us.

I made a decision that I would Absolutely Not open another book till I finished what I’d started. So far I’ve managed to stay on track.

Then it happened… Barnes and Noble…

Many of you know I live in a very rural part of the country, so my book shopping usually consists of Amazon. Which works out just fine, but for me books are like potato chips- you can’t have just one!

Anyway, I decided to go out of town for a few days and yesterday I stopped at Barnes and Noble, just to look.

Yeah, Right.

I ended up with 4 more books - Shame on Me! When I reached my destination and was getting out of my car I opened up the bag, getting ready to choose which book to start on first…. Then I remembered! Whew, that was close! I closed up the bag, put it in the back seat and left it in the car.

Yea Me! I managed to stay on track, but it was close. J

~Brenda

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Self Improvement - Keeping Your Resolutions

It's two weeks into the New Year. How are you doing on those resolutions that you made? Remember the ones that you had so much fire and passion about?   The ones that you vowed, that this would be The Year?

If you are one of the few that are still hanging in there, Congratulations!!  If you are one of the many that have gotten off track a bit, but managed to get back going again, Congratulations!! Why am I congratulating both groups of people?  Because you are still doing it!

It doesn't matter how many times you stop, what's important is that you keep trying. Yes, it can be more frustrating and takes longer to reach your ultimate goal, but you will make it. The key is that you don't stop.

It's so easy to beat yourself up if you've let your goals slide. You may tell yourself, you're a failure, can never stick to anything, just don't have what it takes, and numerous other false statements that pop up.

Pretty soon you may change those words, and attempt to convince yourself that, you are happy the way you are, that change is for someone else, people may not accept you if you change too much, you weren't meant for success, life is just fine the way it is.... More FALSE STATEMENTS!

You go back to your comfortable life. Is it really that comfortable?  Before you know it, an entire year has passed and you start thinking about New Year's Resolutions - Again.  Are they the same ones you set last year? How does that feel?

Generally we fall off track because something is holding us back. More often than not, it is NOT the obvious issue that we would like to think. We use excuses like, No willpower, No time, No money, etc. If you are stuck in the trap of excuses maybe you need an accountability partner, a good friend to keep you on track, or a Coach.

Lastly, if you are among the majority of people that got off track and haven't yet attempted to get going again. Just do it! Who says you have to start January 1st. Why not start January 14th?

Have a great day!

~Brenda

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A New Year, a New You!

It’s that time of year again. Time to make your New Year’s Resolution!

If you’re like most people, you are looking to make some changes! Lose weight, Exercise more, Be more in tune to your family, Spend less time at work, Make more money, Be a better person…. Yada, Yada, Yada.

And, if you’re like most people you will start out with great positive intentions, saying “This is going to be The Year!”. You’ll get through the 1^st week, even the 2^nd. You may even make it to February….

What I’m wondering is, When are you going to start? It’s only a few more days till 2009. Why not start today?

That’s the problem with a New Year’s Resolution. It starts with procrastination!! That’s right, procrastination, and where does that get you? It’s like starting your diet on Monday… IF you do wait and start the diet on Monday, you maybe like so many others that make it a few days, have a set back, then tell themselves, it’s ok….”I’ll start on Monday.” It’s a crazy cycle, that just makes you feel worse in the end.

Don’t let your 2009 goals be like that Monday Diet. You can do a few things right now, Today, Tomorrow and the next few remaining days, to get started, get that momentum going. It makes me think of the saying, “Strike while the iron is hot.”

I came across a quote the other day, a Chinese Proverb: “Procrastinate one day, 10 days go by”.

How true is that one? I know that has happened for me more times than I would’ve liked. Life is full of so many things that need to get done, NOW. We put off the little things that only take a few extra minutes to do, like making healthy food choices, walking 20 minutes a day, taking some time for the kids and so forth. Those little things are the ones that can make a Big Difference.

Remember, in the words of Tony Robbins, “Procrastination is the thief of time”.

Here’s to a New You, Right Now! Cheers!

~Brenda

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Who are you spending your time with?

It’s been said that we become the five people we associate with the most. I first heard this about 9 months ago. Boy was that an “Ah-Ha” for me. Or actually, a great big “DUH” I couldn’t believe I didn’t see it before. Maybe it was just the wording.

Take just a few seconds and right now and name off the top 5 people you spend the most time with throughout your day.

This includes not only friends and family but co-workers as well. Are these people positive, uplifting, fun, cheerful, goal oriented people? Or do they suck the energy completely out of you, with complaints and negativity?

Now go to a time when things were really going well for you, your job, your relationships, anything, just a time in your life when you were feeling really great! Who were the top 5 people in your life at that time?

Do you see the connection yet? Now do the opposite. Go to a time when things weren’t so hot, maybe it was family issues, money, business opportunities were going south, a time when you were just having a string of “bad luck”. What people were in your circle of influence then?

Fact of the matter is we can’t always escape some of the people in our lives, like our co-workers. Even our dearest, best intentioned family members and be a drain without realizing it.

One thing you can do is, look outside your immediate five. Where else can you find positive, supportive people with similar interests as yours?

Social networking is a great place to start and it really doesn’t take up too much extra time. You can go online, Facebook, Linked-In, Myspace, and Twitter are among just a few places where you can meet like minded people with similar lifestyles and professional goals. Want to actually have face to face interaction with others? It’s as easy as checking your local newspaper’s Community Events Calendar. You’ll find a number of free events you can attend. Local service organizations are always looking for new members. Toastmasters is a great place to meet others and learn a valuable skill as well. If you’re in a larger city you can try BNI or Meet In.

The next time you feel yourself slipping into a slump it might be a good idea to take a look at the influences closest to you. Until next time…

~Brenda

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Is clutter holding you back?

How does clutter make you feel?

What are some of the thoughts you have when you see piles of paper, unfinished projects you've set aside, stacks of mail, dishes piled by the sink, stuff you're going to get to later, boxes of pictures, a pile of unfolded laundry, or backpacks, shoes and coats heaped by the door?

Do you have a spare room that you shut everything in that you'll deal with later, or a garage so full that you can't even park your car in there anymore? Now that we are in the digital age clutter has taken over your computer, even your camera!

It's almost exhausting just reading that list! Whew!

Some of the words I hear when people describe their clutter are: heavy, depressing, overwhelming, confusing, suffocating. Do you really want to feel that way? It can actually hold us back from moving forward in life and business.

How would you like to feel Clear, Focused, Light, Rejuvenated, Fresh, New, Decisive?

Clutter is actually a form of indecision. Really. Look around at some of the clutter you may have. Chances are is it something you have yet to make a decision on. Most of us would say it's because we don't have time. Time is really just an excuse.

Once a decision is made - on anything- you WILL find the time to take action. It really is a matter of priority.

Start small, take 5 minutes, that's right just 5 minutes and challenge yourself. Try it, what can you throw away in just 5 minutes? ALOT. Now stop. Look around. You really can get a lot done in a short time.

Your clutter didn't just magically appear overnight. The good news is with just a few minutes a day of concentrated effort, everyday, you will see a light at the end of the tunnel. Time is not an excuse anymore!

Are you ready to make the decision?

~Brenda

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Maintaining a Positive Attitude

Having a positive attitude is one thing, but maintaining it can be a bit more challenging in these changing times.

There is more to having a positive mental attitude, than just smiling at the people you meet and being friendly and cheerful all the time. Yes these things help, but it really starts on the inside.

There are several things that can affect your attitude in both positive and negative ways. It's all about creating awareness and catching yourself when you start to feel like you're falling into a slump.

What are some of the things you are telling yourself?  "I can't, I don't know how, It doesn't work, It's hard, I'm stuck"... Sound familiar?  When you find yourself starting your sentences this way, STOP. Think of a way to re-frame that thought, right at that moment.  It takes work to do this at first, after awhile it will become a habit.

Remind yourself, Why are you here in the first place? What are your goals? What drives you? Count your blessings. Where were you at this time last year? Celebrate how far you have come! The knowledge you've gained, the people that have come into your life.

Do you visualize what you want? Have you tried affirmations? Are you around positive uplifting people on a daily basis? What are you reading and listening to? All of these things can really make a difference in how you face the day.

Ask yourself, What is already working in your life? Write it down! Remember, what you focus on expands! 

Focus on the good things ;)

~Brenda

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What's your footprint?

What's your Carbon Footprint? That question has been surfacing more and more. According to Wikipedia, it is "measure of the impact that human activities have on the environment ..."

What I'm wondering is, What is your Emotional/Personal Footprint? I really don't know what I want to call it. However, there is no doubt that we always leave some sort of impression behind when we interact with others.

A Facebook friend shared a great story with me,that I'd like to share with you as well. In her own words...

"Many years ago when my daughter and I were driving from Denver to Seattle, in the wee hours of the morning, I stopped for fuel in Billings. Met a very kind person behind the counter. Very brief pit stop and back on the road.
A couple weeks later I received roses with the note;"... it was a blessing ...to meet you and your daughter, I wish you well always".
That is the opinion I have of MT as a whole. I was touched by the warmth and kindness of this stranger without expecting anything in return."

This story just goes to show we never really know the impact we have on others. She apparently made a positive impression on the person behind the counter. Not thinking a thing about it, just a stranger traveling along.

What a wonderful feeling that must have been to receive the unexpected note and flowers weeks later! Do you think that clerk behind the counter has any idea of the impression he has now made on her?

The good news is, we have a choice daily how we want to show up in the world and what kind of footprint we leave behind.

And on the flip side, when was the last time you told someone about the affect they have made on your own life? Chances are they might not have any idea. Not only will it make them feel good to hear it, you'll probably feel pretty good about it as well.

;) Brenda

 

P.S. Thank you, my new Facebook friend for allowing me to share your story!

 

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Make it a GREAT day!

What would have to happen today, to make it a GREAT day?

Think about it.

This is a fun question to ask school age children. I used to ask mine this when they were in elementary school and we would be waiting for the bus in the morning. At first the answers would be pretty typical: Recess all day. No homework. Then they would really start thinking about it: Sitting with someone on the bus. Sharing something with a friend.

The great part about this was that no matter what mood they started out in, in just a few minutes it gave them a  positive outlook towards the day ahead that was waiting for them!

So give it a try yourself. Go ahead. Right now. Ask yourself, "What would have to happen today, to make it a GREAT day?"  Before you answer... here's the rule: A million dollars, a new car/house, the perfect mate, answers like that are not allowed.

Be realistic, maybe it could be something as simple as the perfect cup of coffee, McDonald's french fries, or enjoying a breathtaking sunrise/sunset. You can expand further, think of your work day and goals you may want to accomplish. Maybe you have health and fitness goals.The list is endless.

Do this in the morning when you wake up. Think of all the wonderful things that can happen throughout your day. It's a great way to set the tone for the day ahead.

Here's to a GREAT day!

~Brenda

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Life Coaching - a friend in the passenger seat

Have you ever noticed when you are driving someplace new, it seems to take forever to get there? But the drive back home goes so fast? When it's a long drive, the closer you are to your destination, the more you're looking at your map or rereading the directions.

Is it this exit or the next? Wait, did I just pass my turn? Maybe I should just turn around and go home? Constantly questioning if you're on the right track. Then out of nowhere appears a landmark or sign to remind you that you're on course. Whew, just a little bit further to go. But then as the miles pass you start to wonder again.  And then the really crazy part, you're just about there, within minutes, looking for the street name...  You turn down the radio... What's up with that?

You are so engaged in getting there, mentally, physically and even emotionally that you don't want any distractions. You just want to get there.

Life is just like that. When you are trying something new, or have a goal you want to reach.  It seems to take forever. You are going into territory where you've never been before. You become so fully focused on your desire,that when it appears to be taking longer than planned, you often doubt if you're on the right track, and begin to look for assurance.

You see signs along the way, things start to fall into place, supportive people show up.  You are then reminded that this is the right path.  And then more roadblocks appear. Am I ever going to get there? You begin to wonder.

Working with a Coach is like having a passenger along for the ride. Someone who has been on the trip already. A coach helps you prepare for the roadblocks ahead, giving you reassurance that you are on the right track. They encourage you along the way, bringing a new perspective - or a short cut, that you may have missed, had you been on your own.

Not only is your trip more enjoyable but the time seems to go so much quicker when you have someone with you along for the ride. Before you know it, you've arrived! ;)

~Brenda

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