Your Emotions are Just Information … Use them wisely

Ever wondered why you have feelings? What they mean? And what to do about them? Well … they are just here to give you information.

Have you ever thought about your emotions as chemical reactions in your body? For many they feel emotions come out of nowhere or are stupid and confusing, but in reality emotions are a source of intelligence and create chemical trails within your body. As a result, emotions shift your physical system and impact physical health structures. 

As a source of intelligence emotions give us information. They are a quicker and often more true source of information than our thinking mind. Those who are both emotionally intelligent and intellectually intelligent come out as the winners in our society. They can discern and utilize information along side reading social cues. This allows them to engage people in their goals and methods as well as make on the spot corrections to their language, presentation focus, and examples. Many studies show that those who invoke emotion during a presentation are viewed more favorably by the audience. Thus their information and call to action may be better remembered and given more importance than those who only present data and reason. 

Every emotion you have creates a chemical – electrical pattern within the body. This chemical electrical pattern is read by your endocrine system. The endocrine system then determines what hormones to move into the system and at what level to keep homeostasis going. Your body is always working to balance you. In contrast, hormones determine what you focus on. Let’s use sex hormones as our examples to help outline how our chemical nature determines our ability to engage with our environment. Before, I get feed back that this is too stereotypical, please remember that we all have differing levels of both testosterone, estrogen and progesterone – male or female, and that having a balanced endocrine system can help decrease many of the mental health issues we experience. For example, Olsson, Kopsida, Sorjonen, and Savic report:

“In sum, our results showed that females treated with testosterone, compared with the placebo, displayed an enhanced tendency to rate low-dominant faces as dominant, and this hampered the ability to accurately attribute mental states to others. In contrast, estrogen administered to males did not affect social–cognitive performance but affected vicarious emotional reactivity”. (p. 520, 2016)

The presence of more or less testosterone has been shown to help us focus on particular emotional states and ignore others. Emotions considered to be low on status help (disgust and sadness) can be more difficult for those with higher testosterone levels to discern, especially at lower levels of intensity (Rukavina et. al, 2018). This may be helpful for those who have high levels of fear and anxiety, as testosterone supplementation can help reduce the responsiveness to these emotional states. However, one must be careful as too much can lead to higher levels of aggression and stress on the cardiovascular system. Remember the “Type A” syndrome of men who have coronary problems midlife? The reactivity in their endocrine system around anger and aggression created stress on their cardic systems. 

In addition, Toffoletto et al. state, 

“Ovarian hormones are pivotal for the physiological maintenance of the brain function as well as its response to environmental stimuli. There is mounting evidence attesting the relevance of endogenous ovarian hormones as well as exogenous estradiol and progesterone for emotional and cognitive processing” (p. 28, 2014). 

In a meta-analysis of over 30 studies looking at fluctuations in female hormones, brain activation, and emotional and cognitive processing they showed how differing levels of endogenous hormones impacted focal points and reactions to social and cognitive stimuli. 

We like to think … we just think, but in reality everything we are is a chemical – electrical pattern inter-woven into our core being. It is both a physical and a cognitive process. Last week we looked closely at our thoughts and saw that what we think influences how we feel (physically and mentally). This week we flip to recognize that how we feel influences how we think. And how we feel is moderated by what is going on around us and inside of us. It is so important to care for your body. By looking at our differing sex hormones we see that we may over or under react to external factors based on levels of hormones in our physical system. We didn’t decide to focus more on one or the other, it is what our body mandated. As a result, we can shift how our bodies are operating by caring well for ourselves on a physical and mental level. 

We need to pay attention to things like good foods – we need the nutrients to make the neurotransmitters and hormones we need to calm our nervous systems and help our brain activate areas needed for particular focus.

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We need daily movement as it helps us metabolize stress hormones effectively and helps us make the feel good states our endorphins and endocannaboids can provide. We are calm and alert, but not overly focused or hyper vigilant – neither are helpful for intelligence states, learning, relationship, or creativity.

We need positive sleep and enough of it. Sleep helps our system reset and restore. Without it we are shortening our telomeres and shortening our lives. Sleep helps make sure our physical structure has what it needs, and as we saw above we need our physical structures to operate well for us to modulate where our attention goes.

We need solid, strong, and positive relationships. By cultivating good social relationships we activate our interpersonal dependance system which helps us regulate well, builds our brains, and helps maintain our grounding in present moment situations. It helps us to check-in and check ourselves when one of the above self-regulators is off.

So today, stop thinking about your emotions as random things that happen to you and take control of this powerful system by feeding yourself well (good self-regulation about all you allow into your system and your environment) and activating the ability to gather the intelligence your emotions give you through your chemical – electrical system. Then use that intelligence to act on those influences doing just what is needed in this moment, based on the moment you are in, not the one you wish you were.

Once you get the information and act upon it, emotions dissipate and you do not have to carry them forward as evidence of past experiences. They are just informational pieces to be used right now, help you survive your experiences, and connect deeply to what is around you. They are not the enemy, they are just information. Use them wisely. 


Bos, P. A., Hofman, D., Hermans, E. J., Montoya, E. R., Baron-Cohen, S., & van Honk, J. (2016). Testosterone reduces functional connectivity during the ‘Reading the mind in the eyes’ test. Psychoneuroendocrinology, 68, 194-201. doi:

Olsson, A., Kopsida, E., Sorjonen, K., & Savic, I. (2016). Testosterone and estrogen impact social evaluations and vicarious emotions: A double-blind placebo-controlled study. Emotion, 16(4), 515-523. doi:

Rukavina, S., Sachsenweger, F., Jerg-Bretzke, L., Daucher, A., Traue, H., Walter, S., & Hoffmann, H. (2018). Abstract: Testosterone and its influence on emotion recognition in young, healthy males. Psychology, 09(07), 1814-1827. doi:10.4236/psych.2018.97106

Toffoletto, S., Lanzenberger, R., Gingnell, M., Sundström-Poromaa, I., & Comasco, E. (2014). Emotional and cognitive functional imaging of estrogen and progesterone effects in the female human brain: A systematic review. Psychoneuroendocrinology, 50, 28-52. doi:10.1016/j.psyneuen.2014.07.025

Graphic Credit: https: Tampa Therapy. //

The Home Gym: Full Body Strength & Cardio Fun

When it comes to working out the thing that matters is – You Do It. Here’s a workout you can do at home, at the gym, or in the park.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Warm Up Moves – 10 of each

  • Forward Arm Circles
  • Jumping Jacks
  • Elbows up and back with core rotation – like the self defense move
  • Backward Arms Circles
  • Air Squats with diagonal frontal arm raise
  • Super Slow Center Wood Chops

Cardio set 1 – 1 minute all out

  • Treadmill – 70-80% THR (not sure how to find your target heart rate? Read Here)

Full body Set 1 – 1 min each movement

  • Diagonal Lunge Back – Alternate legs
  • Side Lunge – Alternate sides
  • Diagonal Lunge Front – Alternate legs
  • Lat Pull Downs with Rubber Tubing – (need some tubing? Try KBands)
  • Butt Drops with push up in between – Think push up, flip to supine, drop butt, flip back prone and push up, lots of rotation with this one, keep your core tight and form good.

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Cardio Set 2 – 1 min all out

  • Bike (spinner if you have access) – 75-85% THR

Full Body Set 2 – 2 sets / 10 reps each movement. Move all the way through set before repeating.

  • Med Ball Squat with Contra lateral over the shoulder lift
  • Single Leg Lunge with right leg kick through
  • Frog Jumps
  • Single Leg Lunge with left leg kick through

Cardio set 3 – 1 min all out

Cross Trainer – 70-80% THR

Core Set – 3 sets / 10 repetitions. Do full set then rest & repeat

  • Plank Set:
    • Alternating Knee Outside Elbow
    • Alternating Knee to Center
  • Alternating Table Top Lifts with side plank rotation
  • Plank Single Toe Rolls

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Finding Flow in Finances

Ever thought about finding your flow with finances? Many people struggle to feel comfortable about money. I see all types in my practice – those with lots of money who feel they ignored things that were important in order to get it, and those without money who are desperate to meet basic needs and survive. Those who grew up wealthy only to shun it today because money doesn’t buy happiness or those who grew up begging determined to have as much of it as they can. Whatever your money story making peace with finances breeds a great deal of safety and security in our emotional lives.

Money is often a difficult subject to self-evaluate. Often we are harboring stories from our history we do not even know we carry. They were handed to us through family lore, familiar surroundings (housing, location, work options), and the continued focus on what we know to be our truth. Without the exposure to other options we often repeat patterns we witnessed in our earliest relationships – often without reference for the way others experience financial abundance or lack there of.

If you heard the constant ring of “we can’t afford” or “there is never enough” or “money is the root of all evil” or “hard work is all that is worth anything” you most likely embraced those messages as absolute truth. Then we took those “truth” messages and created a life around them without even realizing they were the paradigm creating your focus. If this is you, you might want to consider learning that money is not the root of all evil and working to death is not the end all be all.

On the other hand, some of us weren’t handed the messages about lack and hard work, instead we were taught that money is always there. It may be how we solve emotional problems – ie. I’m sad, I shop. I’m happy, I shop. I am feeling jealous, I shop. I’m bored, I shop – or how our family “loved” us. Yet we may have never been taught financial literacy, despite having enough money. As a result we feel comfortable and easily fill want, but feel inadequate when it comes to cultivating money and feel helpless in creating it. Thus we feel like we always have to be “taken care of” and we are weak. If this is you, consider learning how to budget, invest, and work with a coach or therapist to learn just how strong you really are.

We might feel worthless and lacking purpose because we have not learned how to find pride in making something happen and meeting challenges that enhance our communities. Instead, we may have remained segregated by our wealth and isolated from finding deeper meaning that comes from experiencing struggle. This might feel like we aren’t participating in life rather just consuming and using up what others produce. You don’t have to become desolate and poor – that doesn’t help the collective either, however you may want to find ways to understand the hardships other go through and really get to know those who are impacted by lack. Then find a way you can find and accomplish challenges. Enjoy the pride that comes with working hard and creating something from scratch.

And for some of us … none of the above applies. You got great financial training, learned the value of money as energy to be traded, and feel confident and able in ability to manage it. Help the rest of us by communicating healthy messages and teaching others the skills you have.

No matter where you are on the spectrum of comfort with money. It’s time to learn how to find your flow with it. In the end, it is just energy to be transferred, anyway.

Think on Purpose … Find the Beauty

Our thinking determines how we judge a situation or person. We form an opinion based on our personal values and then determine how to act as though our opinions and values are the only truths. Today can you sift through your own judgements to see what is truly in front of you vs what you are labeling?

Our thinking determines how we judge a situation or person. We form an opinion based on our personal values. This is completely fine when we remember that our likes or dis-likes are just that … ours.

Make sure you are choosing your thoughts on purpose. This helps you make sure you are creating your best life because in the moment of thought creation you can chose to look for the beauty that surrounds you or only see the negative aspects of the situation you find yourself in and the people you are sharing your time with.

Once you are clear on the facts of the situation – not your values or opinions – you have choices to chose to remain in that situation or shift it.

Sometimes that shift is physical: I get up and walk out, at other times I cannot leave in the moment and must make that shift in my mind: I chose to leave the negative thinking behind and focus on the positive, even if it is just a sliver.

By the way … how many Blue Cars did you find on Monday???

The Power of Your Thoughts

Ever wonder why two people can be in a similar situation, but one of them is positive about it and the other negative? Here’s why. The power of your thoughts cannot be underestimated. Use them wisely.

I see many people in my practice who struggle to turn their mind. This is the primary need in choosing your perspective. You have to have the skill of being able to look at what is going on, separate what is happening from your past experience lenses, and be able to find something good about it. Even if 99.9% sucks you have to be able and ready to find something that does not suck in your current situation. This is a very difficult skill and requires that we accept what is going on in our lives even if we do not like it. 

What you think about your experience is more important than the experience itself. In reality it is just what is happening right now. This is the neutral place of “it just is ____”. We then put our judgment upon it. We label the experience as “good”, “bad”, “I like”, “I don’t like”, “I want”, “I don’t want”, “should”, “should not” etc. When we place these labels on our experiences we are expressing our values. Our values help us decide what to do and how to engage with our environment by limiting our choices. This is actually helpful, as there are so many choices in any given moment, but it can make it hard for us to feel fulfilled and engaged in our current experiences. 

When we place so much emphasis on what we should do, how it should go, what we want, and turn our noses up at what we do not like, we are living our experiences based on judgments that color what we are actually experiencing. This keeps us locked in our heads and stuck in stories that may or may not be serving us anymore. We end up living from expectations rather than reality. When we can pick apart the experience for what it truly is, look at it honestly, and be open to what is to be learned from it, we find the beauty that surrounds us. 

Our thoughts have power. They shape what we focus on, where our attention goes, and what we continue to find in the world. As we discussed last week, when I find myself living in the same experiences I am often narrowing my focus and putting my attention on similar sorts of experiences and opportunities. It is what I know, therefore it continues to be what I find. Over and over and over again. Many times we do not even realize this is the case. We have no idea how powerful our thoughts are and how much they shape our experiences in the world – it is just what we have always experienced or always seen or always seem to run into. When you take control of your thinking patterns you can significantly shift your experience in the world and create the experiences you want to have. 

Part of the power of our thoughts is the chemical nature of them. For every thought you have, you create a chemical – electrical pattern in your physical structure. Your neurons function using electricity and chemistry to communicate across the synapse and travel through your neuromuscular junctions to make movements happen. The more you use a neuron pattern the closer those neurons move toward each other. As they do this they become much quicker in communication ability. For example:

I speak English as my 1st language. As a result I know a lot of English words, I have understanding of the language that I do not even know I know. It is just what I have always known to be true about communicating with people around me. I can understand elements of English communication through the nuances, inferences, and structure of the current communication patterns, inflections and presentation of the person communicating to me. I have very strong neural connections for the English language and specifically upper-midwestern United States of America English. 

If you have ever learned another language you also know what I am talking about – it is chunky and often slow to understand the words in normal conversation in another country/language. Once you spend enough time with the new language or learning the new style of speaking, it becomes easier to understand the nuances and patterns of speech. That is your neurology shifting and creating new or closer connections, thus becoming bilingual. People who grew up speaking 2 languages can often switch between them very quickly. They have strong neural networks for both. 

Now apply this concept to negative thinking patterns. If you are someone who spends a lot of time thinking negatively about yourself or others, situations or spaces, patterns people behave in, etc, you are creating strong neural pathways to find more of those examples … because your brain is wired to find them easy. 

You participate in them everyday (often multiple times a day) and your mind uses those thinking patterns to protect you from something given the amount of time you spend on them. Mind and brain work together to make sure you find them all around your environment. They are important for some reason or you would not be thinking of them so often. This is the reasoning your mind feels it is necessary to catalogue and find them all around you.  This is not meant to shame you for your responsibility in your current state. As I said above there is a reason you continually think in negative directions. Therapy can be a big help getting to the root of your behavior and help you figure out what you are using negative self talk, judgment, and overall pessimism for. You are doing it for a reason, now might be the time to figure out why. 

Imagine what would happen if you started focusing on what is working, rather than what is not working? If I am right about how important it is to pay attention on purpose, imagine how your life would shift if you were purposefully looking for and finding all the things going right in your life. Are you ready to take a positive focus in your life? Ready to live on purpose? Ready to shift into letting go of expectations and truly living in this moment of your life? 

Start taking control of your thoughts right now. I know it is easier said than done. Here’s an activity to get you started. 

Today try this activity – FIND BLUE CARS.

See how many you find around you. Comment your number on our Facebook group. For this activity do not change your routine or go out of your way to find a lot. Just notice how many you run into during your regular day doing the same things you do in your normal routine. Notice and count how many you find around you today. 

Same Sh** Different Day

Are you one of those that thinks – why does this keep happening to me?!??!? And how to make it stop …

Feeling like it’s the same shit different day? That’s a common theme for a lot of us. We feel like were in the same places over and over, meeting the same types of people, doing the same sorts of things – getting ourselves in the same sorts of trouble.

In reality we have to look at what our themes are. the story may change day to day but it often feels very similar.

We have to look at what the themes are before we will ever be able to shift our worldview and change our behavior to become the people we know we can be. To make ourselves great we have to be ready to look at what keeps happening repeatedly over and over in our lives. Then decide “who do I want to become”, “what am I willing to give up”, and “what am I willing to do differently”? Start with the slow small steps of change. Change one step at a time using those smart goals we talked about on Monday (missed it? Read it here). Tackle just the next step.

So today look at all of the different ways that you see the same sorts of patterns playing out your life. The same sorts of people, the same sorts of arguments, the same sorts of problems, the same sorts of disappointments, … even the same sorts of joys. Where do you find your greatest joy, your greatest strength, your greatest excitement? These are great places to help focus the direction you want to go while looking at all those negative aspects of self to change

Trade the life you were handed for the one you want … Time for Change.

If you find yourself in the same situations over and over, it may be time to drop the cultural lenses you were handed and take over authoring your life. Do not settle for the life you were handed, you can create the life you want in a few small steps. The hardest is always the first.

If you missed yesterday’s article on understanding why we find ourselves in repetitive patterns and how to break free from them. Read it here.

Ground Hog Day in Your Life? The pain of staying the same or the pain of change? 7 Steps to master moving your life forward for the better.

Have you ever thought “I’ve been here before. This thing keeps happening to me. Why am I destined to repeat this experience”? Many people looking to change how they behave in the world experience this. It is the impetus for change. That feeling of being stuck and repetitive. The uncomfortable feeling of doing the same thing over and over hoping for different results is often what drives us to change. Ever heard the saying “the pain of staying the same, must be greater than the pain of change”? That is part of why we find ourselves in repetitive situations we do not like. We are getting ready to change. 

Everyday I deal with people who want their lives to be different, but cannot figure out necessary steps to get where they want to go. We are all like that, and we all have those experiences. Those times when we want our lives to be different and do not know how to make it happen. It can be one of the most maddening feelings – to know we need to do something different and not know what to do next. It can be hard to ask for help or even find the people we need to guide us well. Many of us do not know who to ask or how. Today take a look at your life and note if you want to change. Below outlines some common experiences and then steps for making change happen in your life. 

It can be helpful to understand why we find ourselves in the same sorts of situations over and over. It starts with our culture and our communities. We only know what we are taught and those items come from where we come from (this generation and those past). Everybody’s culture is different. I have road-tripped through most of the lower 48 and although we share the label of being from the United States of America we are so different. We might look alike, but our cultures are different. Within each family system our cultures are different. You might find the family next door does things very different from your family just a house away. Each of us is also influenced by our communities.

Each of us is also influenced by our communities:

  • Who is in our peer group?
  • What do they focus on?
  • What activities do they do?
  • What do they value?

Once we have the lenses of personal culture, it is really hard to take them off. 

Think about having colored glasses on. When you are wearing yellow lenses it is hard to see yellow things. When you wear red glasses, red items are difficult. This is what it is like to wear the lenses of your culture. You do not know what you are missing because you cannot see what your lenses cover up. It is just the way you have always done things. The way your family is, and this translates into the way the world is … even when it is not. The global leap to “this is the way everybody is, … should be, … does it” gets in our way of relating. We think we know what it is like for other people only to find out it is not the same which is hard for our personal identities. 

For example, I like peanuts. I have eaten them many ways throughout my lifetime. Being from the upper midwest I had never encountered boiled peanuts until I was taken to a boiled peanut stand in the backwoods of South Carolina. Everyone raved about how great they were going to be and I had no idea what I was in for. I had no lens to understand boiled peanuts or why you would cook them that way. I had never been exposed to boiling peanuts in the shells and then eating them as though they were a special item. I did not have a lens to understand the reasons, what to expect, or even how to find them – I never would’ve found that shack on my own, even if I did I wouldn’t know why to stop there. I had never tasted boiled peanuts before. 

This is why it is so hard to break free from repetitive situations. You have lenses that shape what you know and what you see, therefore you keep finding the same things over and over with no way of knowing what you do not know. I did not know boiled peanuts existed or what they would taste like because I had never been exposed to them before. I never thought of having boiled peanuts, therefore did not even know to look for them.

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Lets broaden this out to relationships. Ever wonder why you or someone else continues to pick partners that are similar, even when you have sworn off that type of person forever? It is because the lens you are wearing shapes the people you find. Our exposure to relationships begins with our earliest ones, our primary caregivers. The cultural lenses we were handed are the role models we saw in our first years. How they treated each other, how they treated us, ways they communicated, words they chose to express their connection, what they gave value to and what they ignored all create the foundation for our intimate relationships. We often do not know we wear these lenses, it is just “how marriages are”, “how lovers treat each other”, “what men / women are like”, etc. We speak as though it is always the same, because it is all we know. When we encounter a partner opportunity different than our personal lens we think they are weird or we do not even notice them. Their personal style of dress, hair, stature, way of communicating, interacting, or being does not match our lens so we do not see them as options for us, thus we cannot shift our picks. 

Another common area where people struggle is money and work. For many we work in similar jobs and live at a similar social-economic level as our family of origin. We may break out a bit ahead but often we stay stuck at the same levels. This is because the lenses we were shown about work, money, material comforts, location of living, etc. were handed to us by our earliest experiences. Often we are not aware of what those paradigms were or why they existed. We may remember messages about “value of hard work”, “money is the root of all evil”, “poor equals dirty/stupid/lazy/___”, “money equals love” or “nothing easy is worth anything”. We may have been present to arguments or worried conversations our caregivers had about finances and taken information in without awareness. As a result we continue to repeat the patterns with work and money we know. If we felt included in the culture we often find value in being “blue collar”, “redneck”, “high class”, or “well off”and as a result we are likely to repeat them. If we felt discomfort at the lenses we were handed as children we become determined to do it differently, often with gusto. This is the pain of staying the same and it drives us to initiate change. 

It can happen externally, like the above example, or this pain can be driven from internal strife. Take the concept of weight management. If you feel uncomfortable enough in your physical body, you will make necessary lifestyle choices to change your current predicament. You go through the process of shifting your lenses for what your weight should be – this may have come from pictures, physical health issues, family or friends who have made a change – and you find people to help you. You might check out a magazine, buy a book, hire a personal trainer, join a gym, enlist a friend, the list goes on for ways we drop our old lenses. Once we drop them we learn how big the world really is. We begin to see how much the world has to offer us in the particular area of interest. We finally begin to see the possibilities and we go after our goals. This is the pain of change. It takes time and often numerous failures before we get it right, but we are learning and expanding our lenses all the way. 

So if you are looking around your life and saying it’s like ground hog day – happening again and again and I do not like it – it is time to takes steps to make the change. Here’s how to begin:

  1. Determine what you want to be different
  2. Decide what you want it to be like – get specific in your vision of what could be, see it clearly in your head
  3. Create a goal statement & post it where you can see it everyday, multiple times a day. Make a vision board of pictures and sayings that represent your goal. Hang it where you will see it often.
  4. Break your goal into smaller chunks using SMART goals
    1. Specific
    2. Measurable
    3. Attainable
    4. Realistic 
    5. Timed (when will you complete, how long will you work at it). Change is best done in 10% increments. So just make a SMART goal on the 1st 10% change step. When we complete that we’ll make the next and then the next until you reach the big goal. 
  5. Find a helper. Enlist family, friends, trainers, therapists, coaches to help you get to the next level. Find a couple new friends who are mastering what you want to accomplish, watch videos of people succeeding like you would like to, read about them. Get exposed to what they are doing to have what you want as much as you possibly can.
  6. Decide how you will reward yourself. Is it praise, a new item, an experience? What is it you want for accomplishing your goal? Find pictures and post them where you will see them often
  7. Finally, make it social. Tell your family, friends, join a group, hire a coach, see a therapist. Get someone on your side and find support to help you stay on track.