The other day my son brought home his quarter grades most were great except for one. There was one grade that had dropped five points and although it was not alarming he identified ways he could improve so the grade would go up instead of down.
Why report cards are helpful?
There are two good things about grades. When we get report cards in our house I have our boys look at them. For all the grades that are good, I ask them to identify 3 key habits that are contributing to their good grades. For their grades that have dropped I ask them to identify 1-3 habits that contributed to the drop and I ask them what 1 thing, they can do to improve.
Why do adults need adult report cards?
As we get older many of us stop getting feedback on our progress. The closest thing is if we have a job we may get a yearly evaluation or if we own a business our bank statement tells us if we did well or not.
This is not enough!
We need to create our own adult report cards. If we do not track our progress how do we know if we are declining or improving? How do we know if what we do is working or if we are moving towards our goals or away from them? I do not know many adults who are tracking their progress.
Why is tracking progress helpful?
When you track your progress, it helps you to know if you are doing well and then you know to keep doing what you are doing and more of it. If things are not going well then you know you need to correct course and change up your habits to get the results you are seeking. If you do not track your progress, then it may be years before you notice if things are not going well. Tracking can also be a super positive experience. When you track your progress it can be very encouraging when you see positive results and it will motivate you to keep going.
How To Track Progress?
It depends on what you are working towards. If your goal is financial keep track weekly, monthly, quarterly, and annually. If you are working on a health-related goal keep track of your activity and monitor if you are improving or declining. Ask yourself the following questions; 1-What goal am I working towards? 2- How can I track my progress? 3- How often will I assess my results? 4- How will I keep improving so I can reach my goals? 5- What will I do to celebrate when I complete my goal?
Do not forget to celebrate your successes. I am rooting for you! Your success matters! You Matter!
Our body especially our gut is filled with good and bad bacteria. Good bacteria keeps the bad bacteria in check. Maintaining healthy gut bacteria affects many aspects of wellness. Research is now showing that probiotics contribute to many parts of our wellness. Probiotics can help prevent constipation and help to stop diarrhea. Probiotics can help our immune system, boost metabolism, help with weight loss, and improve overall wellbeing. Probiotics can help more complex diseases that affect the gastrointestinal health like Crohn’s disease and Irritable Bowel Syndrome.
A 2005 study by Harvard Medicine shows that probiotics help to alleviate allergy symptoms including; seasonal allergies, asthma, and eczema.
In 2006 a study by Stanford University showed that individuals of healthy weight have a good amount of healthy bacteria compared to overweight individuals who have less good bacteria and more bad bacteria.
It is super easy to include probiotics and there is nothing to lose and everything to gain by including some of these items in your diet.
For Probiotics include;
Plain unflavored yogurt
I invite you to try adding a probiotic-rich food daily and see how you feel. Let me know if you do. I am rooting for you and wishing you the best.
I want to write about something deeply personal and yet universal. Every time I have decided to do something for myself whether it be for my health, wealth, or family it was never a good time I will repeat, it was never a good time. Can any of you relate? Do you have a fleeting thought of wow I would love to learn to play the guitar….. or I want to start running… or I want to try eating healthy? Have you ever had any of these thoughts and right after it is followed by, “but it’s not the right time because___________.”
Well, I have good news and bad news for you. First the bad news, IT’S NEVER A GOOD TIME. The good news, since it is never a good time to change then it is always a good time to change ehhhhh righhht??
This last year I have started to call BS on myself when I have a desire to do something new and I think….. but it’s not a good time….. BS! It’s never a good time. So the right time is now.
We are beautiful divine beings who are intelligent beyond reason. If you are having a desire to try something new, there is a reason this is happening. IT is not a mistake! Listen to your inner wisdom. Instead of thinking it is not a good time I challenge you to think, “how can I make it happen?” You are a crazy intelligent human being and even if you work, have 10 children, drive a minivan everywhere, volunteer, go to school, etc. There is always a way. Set your intentions, pray, and trust that when you ask how can I make it happen the answer will come. We spend more time thinking and rationalizing about how this can not work instead of brainstorming solutions or even better yet just doing it. If you want to exercise more and spend a minute 30 times a day thinking about how it is not possible you can save time and drama by just exercising without thinking about how you can’t.
I believe in you! I am rooting for you! What will you just do even though it is not the right time? Wishing you well. Karla
I am all for goal setting and planning, I LOVE IT! I also love planners, reading about doing, and thinking about doing….. BUT at some point, there must be doing. DOING the definitive moment where we go from dreaming and planning to ACTUALIZING. While dreaming and planning can be fun and romantic at some point if we do not move past this there is the chance we will become disillusioned or stagnant. So the answer is doing.
My question for you, What have you been thinking about doing? If you feel apprehensive or scared or start to negotiate mentally with “But, but, but.” This is a sure sign that it is time for doing. I wish I had a graceful process to share with you to inspire you to get doing but in my experience, we just have to do! That’s it. JUST DO IT! There is a reason Nike coined this phrase, there comes a time when we are past thinking, planning, and dreaming it is time to DO!
So what will you DO next? If you want to share I would love to hear from you. Please let me know if this is helpful. I am rooting for you.
One of the human traits that fascinates me the most is our habit of thinking we know what others are thinking and playing out whole scenarios in our head without ever discussing with the other person to find out if what you are thinking is true. I am guilty of this. Periodically I think someone is mad at me or upset and I create elaborate scenarios in my head and worry about and sometimes even get angry, all without ever talking to the person and asking if what I am assuming is correct. I am always humbled to discover that I am mostly wrong. When I ask the person to confirm or deny if what I am thinking is true 9/10 times I am wrong.
So here is what I suggest. The next time you catch yourself thinking you know what someone else is thinking or assigning meaning to someone else’s actions do the following;
STOP! Take a deep breath.
Do I know this to be true? (If the answer is yes then you deal if the answer is no which it usually is then proceed to 3)
Share your thoughts with the person and as them to communicate their truth with you.
If you do this I think you will find the elaborate stories you form in your mind are usually incorrect. Now that you know the truth you can proceed in a healthy way that is based on truth and not fiction from your mind. Let me know if you try and it and what happens. Wishing you well. Karla
There is something super special about knowing your neighbors. When you wave to and recognize the people who live near you it adds to your overall sense of well being. We are community oriented individuals and even if we are shy or tend to prefer to be alone we still need community.
Being a part of a community helps us to feel less alone, it improves our mood, helps with coping, and improves our lives tremendously.
One of the least threatening ways to get to know your neighbors is during holiday time. There are many holidays coming so take your pick and do something for your neighbors. It can be as simple as making cookies or getting themed cards. Go and meet your neighbors let them know who you are and ask for their name. Not only is it good for our wellbeing to be connected to our community but we need each other and inevitably at one point or another you and your neighbor will need help.
Humor me go out there and get to know a few of your neighbors. Let me know if this improves your life in any way. I am rooting for you. karla
If we can just get stronger, more resilient, and persistent during the darkest hour there is nothing we cannot accomplish. I have always found it very moving and inspiring when I contemplate, it is darkest outside just before dawn. What an amazing metaphor for our life. How many times has your life seemed so bleak only to transform into a courageous moment?
I want to invite you to reflect and think about your past. Recall a time when you were challenged and you may have felt it was impossible to go on. Please reflect on the time period after you overcame the impossible….. What a miracle.
I want to encourage you to look out for those moments big or small when you feel you cannot do anymore. Whether you are building a business, eating healthy, starting an exercise routine, learning a new language, or working to complete a project. Whenever you feel like you cannot finish or it has become too hard, this is the time practice being faithful. Use everything in your toolbox to remain present in the struggle and push ahead. Just get past that feeling of impossible to the other side of possible. If you do this frequently enough you will build an amazing muscle of coping and resilience. Miracles are possible when you learn to master your mind during those moments when you believe something is impossible.
So moving forward follow the following three steps for your ultimate success;
Recognize when your mind is labeling a situation as impossible.
Breath. Begin to do whatever it takes to stay in the struggle and overcome. Use affirmations. Keep repeating, “I can do this.” Do not abandon ship keep moving forward.
Persevere. Then repeat again as necessary.
If you commit to doing this anytime life gets challenging you will build character, strength, and resilience. You will succeed at anything you put your mind to doing. I am rooting for you! Let me know if this was helpful. Karla
Humans love to celebrate and be celebrated. Every time I speak to a group of people and ask if they enjoy the recognition of their successes without fail most will nod their head or raise their hand. When we are small these celebrations usually happen frequently. We get celebrated for taking steps, smiling, talking, reading, etc. As we get older the celebrations of feats are few and far between. I am not sure why this happens especially since I have surveyed hundreds of people and they all say they enjoy being celebrated.
I want to encourage you to not only celebrate yourself but celebrate others. Recognize those around you for their wins big or small. I actually think celebrating the small can be even more important after all 100 small wins lead to one huge one! Take the time to pay attention to those who surround you. If you notice someone has met any of their big or small goals congratulate them. Celebrate those around you, it feels good and will inspire them to celebrate too!
Day to day celebration is easily forgotten with all of the busyness and chores. It is important to be intentional and look for opportunities to celebrate. It will enhance our mood and overall sense of wellbeing, plus it will make others happy. I am rooting for you! Let me know how it goes. Karla
If I had to name one of the key ingredients to success it would be, constant repetition. Repetition can come in many forms. It can include daily affirmations (positive phrases) that we repeat like broken records. Repetition can also include retaking a class or rereading a book. I will often reread books that I find influential. I also will participate in classes even though I may even be considered an expert in the material, for example, health.
Staying submerged in thoughts and material which supports where you want to go over and over will reap huge rewards. I have said this many times that our thoughts become things. What better way to create our own best life than to continue repeating yourself until you get there. Repetition is an important part of true mastery. I am rooting for you. Let me know if this was helpful. Karla
Did you know there is one healthy habit that will most definitely every time contribute to your goal of weight loss? It is so simple it is hard. ARE YOU READY?
What the heck does that mean? It means that when you eat, you just eat, nothing else. You focus on your food. You chew it. You taste it and smell it. You eat mindfully and pay attention to when you feel full. When you feel full, you stop eating even if it means you have to put some food away in a Tupperware for a later meal. Pay attention afterward. Do you feel good? Did the food you ate make you feel energized or sluggish? Make mental notes which foods make you feel good and which ones do not.
This one habit will help you tremendously in your weight loss journey. The icing on the cake is you will feel better. You will be more likely to eat just what your body needs, and with time you will gravitate to the foods that make you feel better. Please remember this is a journey and it takes time. If you decide to commit to mindful eating I promise you will feel better and it will naturally help you to get to the weight that is healthiest for you.
I am rooting for you and wishing you well! Let me know if this was helpful.