Sleep is a HUGE part of self-care. Over the past week I have had several discussions with people who have trouble sleeping at night. Though I take forever (or so it seems) to fall asleep at night, I generally get between 5-7 hours a night.
Sleep is so important for health, digestion, memory, maintaining a healthy weight, and all other systems.
Make a list of what happens when you don’t get enough sleep. Maybe your energy level is low all day, you are grumpy, or you have a hard time staying focused on tasks.
Next, I want you to add an extra HOUR of sleep to your day. Go to bed an hour earlier, take a nap or sleep in a few mornings this week. ( I nap every day that I can)
And lastly, I want you to take time this week to make your bedroom a sanctuary. A quiet place you can come and rest. Maybe add some candles, wash your bedding or re-arrange your room. Buy a new pillow or new sheets if you have too 😛
Have a GREAT rest of your week!!!
You all know how it goes. That cycle of stinking thinking. That thing that happened to you years ago that made you think a negative thing about yourself or another person or even a group of people and now, YEARS later you still think the same thoughts about it.
For example. Your dad left your mom before you even knew about him. Mom said he was worthless and all the men in her life were jerks who eventually broke her heart and left. You carried that thought and experience with you of “All men are jerks!”
I know this is a girly example, but men I what if you grew up with a dad who never told you how proud he was of you. Or the things you did were never good enough, those things are damaging and can cause you to struggle in relationships, jobs etc. These stories we have told ourselves as a result of events can serve us or tear us down. We have to learn to break that cycle and insert new ideas and patterns in order to get new results.
It takes a lot of self-examination, painful emotions even, and creating new thought patterns.
If this post touched you and you want to begin a journey of healing your thought patterns and getting some freedom, I would love to go deeper with you. You can pop over to my website http://www.coaching805.com and set up a free consultation with me.
It’s only natural that we are not going to agree with everyone and visa versa. Some people are more hurtful in how they disagree, though.
I also find some jobs make us more vulnerable to public criticism. Having your own business, wanting to have your own business, politics, blogging, writing, parenting. The list goes on and on.
People’s criticism and sometimes cruel words can knock us down and keep us from doing what we love, or we can choose the higher road and bless and release these people from our lives.
It is a simple, but powerful action. It’s an act of self-love more than one of forgiveness. It is a quiet yet powerful way of say “I am successful, loved, and worthy and another’s opinion does not affect me in negative ways because I don’t let it.”
When someone posts a negative comment on your social media, or says something to your face, or tells a mutual friend something that is hurtful, take a deep breath. Imagine yourself putting that thought or words into a bag. Tie it up real tight and throw it away saying “I bless and release you and your words.”
It’s so freeing and healthy! Can’t wait to hear how this helps you all!
If only our computers had an “organize” button! They don’t, yet…so here are a few practical tips!
Here are a few tips I am learning, not only for starting out my week in an organized manner, but keeping it organized.
- I set out my clothes the night before, (but only after checking the weather for the next day.) I know a few people who set out their clothes on Sunday evening for the week ahead but the weather here changes on a whim so 12/24 hours before I know more accurately.
- Plan your meals for the week. If meal prep is not your thing you can even just get meals written on a calendar for the week ahead. Fill in days you will be eating out or eating at a work thing etc.
- Have set times during the day to return emails and phone calls. Your time is precious and having 2 or three set times a day to get back to people will make a better use of your time.
- Choose one area of your home to clean daily. This shouldn’t take more than 10-20 minutes. When broken down it is easier than all in one day.
- Find a time daily to have “you time.” Read, meditate, move, sing, sip tea. This keeps us in balance and moving forward and feeling filled up.
What if it was as easy as “What do you want to happen?” and I am not going to say it isn’t lol
My boyfriends daughter wanted to ask a boy to Sadie Hawking dance coming up and was moping around the house saying “He is going to say no. What if he doesn’t want to go with me.” It was starting to not only get on my nerves but put those thoughts in my head too!
I stopped her and said well what do you want to happen? She said I want him to say yes! I told her she needs to focus on what she wanted to happen and what COULD happen. I had to remind her a few different times.
Yesterday she asked him with the help of a cute football themed posted and some pink cookies (food is the way to a man’s heart :-P) And what do you know he said yes! (We have a video to prove it even)
So what you want may not be as simple as asking a boy to a dance, but I challange you to figure out what you want to have happen and focus on that
As a coach my success comes from clients successes! It is SUCH a good feeling. I just finished a 6 week program with Maria D. and here is what she had to say!
“Using Dominque’s services as a life coach were very helpful these last 6 weeks. I had an accountability partner that was there when I needed, guiding me through ways to reach my goals. I noticed an increase in self control and discipline throughout the program, setting new habits in place to become a better version of myself. Thank you Coach for your time and caring heart. I appreciate your guidance and support.”
As the new year is only days away I am offering anyone and everyone FREE goal sheets. Beginning Friday these will only be avaiable to my clients so get yours NOW!
They include a weekly goal sheet, a generla goal sheet, and a 6 month goal sheet! Email firstname.lastname@example.org for your copy today!
I am so excited for the new year and all that it has to offer!
-Dominique Rondeau MA, Life Coach
Last week I was reading a kids book (to a kid of course) and the book was about a bear going into hibernation. It spoke to me. Not that I want to hibernate for months on end, but there is a season for resting and man oh man am I ready.
I am not a good ‘rester’ though, I feel like I always have to be doing or going. So I am working on telling myself that it is ok and normal even to want to rest.
The next three weeks I get to be on vacation from my morning babysitting job and I am THRILLED. I need to rest and recharge. I want to spend the next three weeks focusing on my other two businesses, my friends, my family, and me. (not in the order) I still plan to wake up at 5 every morning for my Miracle Morning, but maybe I’ll get naps in or something later on in the day.
I have some HUGE goals that I do not want to leave 2015 without completing and learning to rest well is one of them!
How do you rest?
Does your why keep you up at night? No, well then you need a bigger why!
What gives you a reason to jump out of bed every day? Is it your family, your friends, your job? Do you have big dreams and goals? Who’s life do you want to change? Do you want to retire your hard working husband or pay of your parents mortgage? These are all examples of “whys”. If you don’t have a reason for getting out of bed other than to get a job to pay your bills than you have got some dreaming to do. You will continue to work in that job forever going nowhere if there is nothing more that you are working for!
Here are some steps to creating your why.
- Find a nice quiet space and turn off your phone and all other distractions.
- Sit with a pen and paper and start writing thing things that motivate you. What gives you energy and excites you? Make this list as big as you can.
- After you’ve made that list, put it off to the side. Answer the following three questions:
1. When am I most happy?
2. If money didn’t matter, how would I spend my time each day?
3. What’s important to me?
Again, it’s important that you take some time to think about and answer these questions. Be honest, no one needs to see this but you.
- Revisit your list. After you’ve answered the above questions, go back to your list that you made in step 2. Take a look at the list and try to identify themes and anything that really sticks out for you. Listen to your gut here and think about why these things struck you.
- Find alignment. Looking at your list and at the answers to the questions you answered, what do you notice? What sticks out? Why do you think that is? Does what you listed as motivating and exciting align with what makes you most happy or what’s important to you?
- Draft your first statement. This is the hardest and most time-consuming part. You probably won’t have your finished statement the first time you try this. It’ll take a little bit of time and effort to create a statement that you feel confident and will be able to share without having to look down on a piece of paper or on your phone.
Your statement should start with something like “I believe…” or “What drives me is…”
For example, the Why Statement I most resonate with right now is “What drives me is helping other people to live successful, healthy, happy, and joy-filled lives through my coaching and Arbonne business” I believe in helping people find the strategies and develop their skills to be better each day and to show up in a healthy and happy manner. This was something I learned personally and it’s the reason I get up each morning and do what I do.
If you wrote down something that was said to you or suggested by someone than get rid of it and the same goes for how you answered your questions. Did you answer them authentically? If not, try it again.
Over time you’ll start to figure out whether or not this statement suits you. It might right now but may change later on. It’s important that you be open to that change and see it not as a bad thing but as a sign of your own personal growth.
Our whys are so personal so do not compaire with others. Purpose comes from all kinds of different sources. I may find it in the moments when I’m reading, or connecting with people I Love and care about while you find it when you have a few minutes alone by yourself or when you’re in front of an audience.
Would love to hear your whys!
For the second time today I have read/heard “The world needs more of YOU” from two unrelated people…I call that a moment people.
In reflection I got to thinking “What do I have to offer the world?” um A LOT! I am a life changer, a hope giver, a lover, and a friend. A few years I ago I would have been stuck on the whole “what do I have to offer?” part instead of turning it around and making it about the world and the impact that I happen to have on it.
YOU are needed. Your gifts, talents, crazy hair, thick thighs, too long legs, unorganized, weird, smart, fun, awesome, imperfect self. Who cares what your physical flaws are or are not. If you have character flaws work on them for yourself and the world around you. Take what you do have, wrap it up and give it to the people around you. Start making a change today. Don’t wait until the new year, or after Christmas or tomorrow, NOW!
This is defintly a call to action. This is a challenge from my heart to yours.
If this spoke to you in anyway and you want to go deeper, I am here for you.