How To Stay Healthy

It’s Monday morning and here in Ontario, Canada, we are having a heat wave.  We are receiving health warnings to stay inside and stay cool.  After all the rainy days we had this spring, the sun is wonderful, but we do need some rain again.

I was reading a blog post by my friend Lane Therrell this morning about staying healthy – 5 sources of Health Inspiration.  She begins with the following question: “Do you need some extra inspiration to improve your health?”   (I think most of us do.) Then she said:  “Most people don’t put inspiration and health in the same category. But when proactive lifestyle change is on your agenda, inspiration becomes a key factor in keeping your motivation alive.”

Wanting to be inspired to be healthier, I continued reading.  Lane said:  “Sometimes, inspiration is simply a matter of asking the right questions. This usually involves asking ‘different,’ questions from the ones you may already be obsessing about.

The questions you ask can help you re-frame a problem so you can see it a new way. For instance, if you’re wondering how to solve a problem and you can’t come up with an answer, try asking yourself how ‘Sam’ or ‘Linda’ might approach it.”

“Sometimes, the best thing you can do to spark some creativity or solve a problem is to take a break.”   Good idea Lane, I think I will take one now.  I have been painting for the past couple of hours and the paint needs to dry.  I will have a coffee and read more of your blog about ways to stay healthy.

Why don’t you take a break and learn more tips about how to stay healthy?  Say “Yes to Your Heath” and head on over and check out Lane’s blog here 

To staying healthy!!

Fran Watson

Bulding Confidence www.franwatson.ca

Fran Watson Career Counsellor

 

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Summer Vacation

How are you spending your summer vacation?

Have you made plans, or are you just taking it one day at a time?

I just read a post by Connie Ragen Green that made me think about my plans for the summer, even though her post is mostly for younger people. (If you are a millennial, or have a millennial in your home, you should check it out.)

Connie starts off with this paragraph:  “Every generation sees the world from their own unique perspective. I was born in 1955 and am considered to be smack dab in the middle of the Baby Boomer generation. Raised by parents who were defined by the Depression and World War II, fear and uncertainty of the future was ingrained in me from an early age. It’s only been in the past decade or so that I have finally understood the advice I was given when I was a younger by those older than myself. This included getting a college degree; working for a corporation; buying a home; and saving and then investing for my future from a young age.”

Connie and I are close to the same age.  Substitute the year 1948 for my birth, starting my degree at age 38 and finishing at age 51 (I was working full time and raising 4 kids as a single mom).  But that first statement grabbed me.  “Every generation sees the world from their own unique perspective.”

Sometimes it is difficult for those of us who are a little older to understand why young people do the things they do, but then our own parents probably felt the same way.  There are probably many words of advice that I didn’t comprehend until I had my own children.

Here is the link to Connie’s article…  see what speaks to you.

Enjoy your summer

Fran Watson

P.S.  My plans include sitting on the back deck with a glass of lemonade and listening to the birds sing for at least half an hour each day.  I was told this morning that each of us needs to allow some “white space” in our day to create and think.

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The Importance of Gratitude

I was listening to a post about gratitude by Emily Chadbourne in That Crazy Thing Called Life and she mentioned she had just found an article about Gratitude… I thought I would share a bit of it here for you… (link to post at the bottom of this article)

“We often hear about the power of gratitude for creating a more positive and happy mental state. But did you know that gratitude literally transforms your brain?

According to UCLA’s Mindfulness Awareness Research Center, regularly expressing gratitude literally changes the molecular structure of the brain, keeps the gray matter functioning, and makes us healthier and happier.

When you feel happiness, the central nervous system is affected. You are more peaceful, less reactive, and less resistant. And gratitude is the most effective practice for stimulating feelings of happiness.”

Do you practice gratitude rituals?  Do you have a gratitude journal?  Have you experience the power of gratitude in your life?

Studies were done and there were significant findings about how gratitude benefits us, including this one: “A fourth study didn’t require a gratitude journal, but looked at the amount of gratitude people showed in their daily lives. In this study, a group of Chinese researchers found that higher levels of gratitude were associated with better sleep, and also with lower levels of anxiety and depression.”

Better sleep, with less anxiety and depression. Certainly compelling reasons to express gratitude more regularly.

Read more here:

Fran Watson

P.S.  Here is a Gratitude Journal for you.

Journal LETTER

 

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Confidence and Connie Ragen Green

Hi

Just read this really cool quote about confidence from Benjamin Hardy which Connie Ragen Green posted in an article.  Boy, did it speak to me.

“The more confidence you have, the more imagination and courage you can have. You need both imagination and courage to create a better life.

In order to have real confidence, you not only need to succeed at what you’re doing. You need to COMPLETE things (of course, some things should be dropped).

If you’ve been avoiding things in your life, then you can’t have confidence. Avoidance means you’re living in and dragging the past with you, wherever you go.

Confidence comes from being congruent with yourself. It also comes from completing hard things. As you become increasingly congruent with yourself, and as you complete big stuff– your confidence will soar. This will open your future up in amazing ways.

What are you avoiding?

What must you complete?

How can you become more congruent in your life?”

I have so many unfinished projects around my house.  I am a great starter, but not always such a great finisher.  I guess that’s why I often lack confidence in taking on projects and trying new things.  How about you?

There is much more about confidence, such as:  “Confidence is knowing I can cope, act as I intend, and succeed in a given situation. It’s trusting that I will reliably show up as my best self and do a good job. Confidence is not blocked by fear, is a combination of mindset and movement, and is best developed via trust, intention, congruent action, and self-reflection.”

Read more here:  This article was originally published on her site at https://hugeprofitstinylist.com/building-confidence-for-entrepreneurs/.

To building confidence

Fran Watson

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Not Feeling Confident?

Practice Being Bold & Assertive

If you struggle with confidence, being bold and assertive may seem as far away from your personality than the East is from the West. But, would you like to be bolder and more assertive? There are clear benefits to being able to articulate what you prefer and stand up for yourself when you feel overwhelmed. Before we look at how to practice being bold and assertive, let’s look at what being bold and assertive looks like as a whole.

Being bold and assertive looks like:

Knowing who you are- People can recognize the confidence in a bold and assertive person. That comes from knowing who you are. Being confident in your own skin shines outward as bold and assertive confidence. Knowing your worth, value, preferences, and dislikes makes it clear to others how to be in relationship with you.

Voicing your opinion-

Bold and assertive people are great at sharing their opinions. The key being: sharing healthy viewpoints in productive ways. Confident people know what and when to share their viewpoints and use those viewpoints to enhance a situation rather than monopolize it.

Setting clear boundaries-

Sometimes setting clear, healthy boundaries is bold and assertive. Being able to stand your ground without backing down or compromising requires a willingness to be firm and clear regardless of any backlash.

Using leadership skills-

Confident, bold, and assertive people are seen as leaders. You don’t have to be the loudest voice in the room to gain leadership credibility. Being wise, conscientious, and firm radiates competency. Even quiet people can be effective leaders if they are confident in their skills.

Standing up for something-

Bold and assertive people tend to stand up for things that they believe in. Having a platform to make an impact or create change requires a level of confidence and leadership that being bold and assertive creates.

Now that we know what being bold and assertive looks like, let’s take a look at how to practice being bold and assertive:

Volunteer to lead-

Jump in and take the lead with a group or effort. Volunteer to be the leader and start to be bold and assertive with your opinions and direction.

Follow your instinct-

Your gut knows what is right or wrong. Practice listening to and following your gut when you have direction about how to handle a situation. Speak your mind and contribute to the conversation.

Join Toastmasters

If speaking up is a challenge, consider joining a group like Toastmasters and practice public speaking.

Get a role model-

Everyone has someone that they admire. Find a role model to emulate and connect with who can teach you and help you how to practice being bold and assertive.

People who are confident in their skin aren’t afraid to be bold and assertive. Work on doing the same. Practice makes perfect. Fake it till you make it.

To developing your self-confidence!

Fran Watson

Fran Watson

P.S.  If you would like more tips on building your confidence, or to set up a personal chat with me, send me a message or comment below.

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Keeping A Gratitude Journal

5 Benefits of Keeping a Gratitude Journal

Starting and maintaining a gratitude journal can be a difficult task to undertake at first because it is just something else that you have to remember to do every day. However, after a while, the effort you put into showing your gratitude every day will be well worth it in the long run. Continue to push yourself to do it every night until it becomes a habit.

The best time to start a gratitude journal is now. Here are three incredible benefits that you can gain when you start to keep a gratitude journal.

It Increases Positivity.

When you write things down that you are grateful for in your life, you will naturally become more optimistic and confident. Focusing on the good in your life provides less power to the negative emotions and greater power to the positive ones. Although you may have positive thoughts come to mind throughout the day, taking the time to write them down makes them more concrete.

It Improves Sleep

Spending just a few minutes right before you go to bed to write down the things that you are grateful for will help to quiet your mind and ease any anxieties that you might have about the day. A calm and grateful mind will allow you to fall asleep quicker. Gratitude has been shown to induce the relaxation response and has been proven to be a potent sleep aid.

Improves Self-Esteem

When you focus on the negative things in your life, it can become extremely easy to feel down. We tend to be more demanding on ourselves than others, but keeping a gratitude journal can help you stay focused on your achievements.

Showing gratitude can help to reduce the natural tendencies we have to compare ourselves to those around us, which can be detrimental to our self-esteem. When you show gratitude for what you have, you will harbor less resentment and jealousy toward others and have a greater feeling of self-worth.

Reduces Stress

Researchers have found that when you focus on feelings of satisfaction and contentment, it will naturally counteract stress. While you will still have to deal with challenges in your life, having an attitude of gratitude will help you better deal with those challenges.

Better Health

Grateful people tend to live healthier lives and live longer than their ungrateful counterparts. This is because they have the motivation to take better care of themselves. Grateful people experience fewer aches and pains and are more inclined to eat healthily and exercise. These are only a few of the many benefits of keeping a gratitude journal. If you aren’t already keeping one, starting today will help you live a happier and healthier life.

Fran Watson

P.S.  Here is a Gratitude Journal to get you started.  Let me know what you think of it.

P.P.S.  Check out my 30 Days Gratitude Challenge

 

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Why Gratitude Is Important

Why Gratitude Is So Important

Claire was on her way home from running errands all day with her children. She was hot and tired. The day had been filled with chaos and all she wanted was to grab some food from a fast food diner.

Then traffic unexpectedly stopped. A siren sounded in the distance and Claire looked ahead to see there had been a four car accident. Normally, she welcomed small delays as they gave her extra time to talk with her kids. But today, she didn’t feel like her usual peppy self.

After a few minutes passed, her son asked, “Mama, do you want to play the gratitude game? I bet we can count lots of stuff today!”

Her daughter said, “I’ll go first—I’m thankful we’re not one of the cars that were in the accident.”

Claire smiled at her daughter’s wisdom then helped her children continue listing things they could be grateful for. By the time the wreck was cleared, Claire’s sour mood had lifted and she felt peaceful.

Like Claire, there might be days you find it difficult to express gratitude. But gratitude has many benefits that you can tap into…

Gratitude and Attitude Are Choices

Gratitude Soothes You

It’s hard to be both stressed and grateful at the same time. While you can’t always choose your circumstances, you can lean into positive vibes by practicing gratitude no matter where you are or what’s going on.

Not only does gratitude soothe you mentally, it can also be good for you physically. Studies have shown that choosing to be grateful can alter your perception of pain, including chronic pain.

Gratitude Focuses You

It can be tempting to view all the things you don’t have in your life. Maybe you don’t have a car as nice as your friend’s. Perhaps your job isn’t as glamourous as someone else’s. Maybe you don’t have a lot of money or a big, beautiful house.

But when you embrace gratitude, it helps you focus on the important things in life, like your family, friends, and community. Your relationships matter far more than any material thing you might want.

 

Gratitude Energizes You

Without gratitude, it’s easy to slip into the victim mindset. You tell yourself things like, “I’m just destined to be a loser. I can’t have an amazing life. I’ve never had it easy, so why should I expect anything to change?”

But gratitude flips the script entirely. Instead of being the victim in the story, you become the hero. The one who overcomes the odds to build a beautiful life filled with blessings and abundance.

Gratitude offers many gifts if you’re willing to change your perspective and look at them. You never know what you might discover when you start viewing life through the lens of gratitude!

Check out my 30 Days of Gratitude Challenge on my simplestepstospeakingsuccess.com blog

I am grateful for you!  Thank you for reading this blog.

Fran Watson

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Being Grateful

What Does Being Grateful Mean to You?

When was the last time you sat down and thought about what you have to be grateful for? Surprisingly it may have been awhile, but you are not alone. Gratefulness is often something that we take for granted, which is exactly why not many people pay attention to it.

Make the right choices

Let’s change that today by sitting down for a few minutes and thinking about what we have to be grateful for. Here’s some ideas to get your juices flowing.

Health – are you in good shape, or are you dealing with a health issue?
Money – how are you finance wise, in good shape, or is this an area that requires improvement?
Family – do you still have all your loved ones around you?
Job – do you have a stable income?

Health

These four items are often taken for granted. Your health is a great example of this. You may not think about your health until you start to have issues. How many people around you are dealing with pain issues, mobility problems, are overweight or are suffering with a major health complications. Take time to be  grateful for the current state of your health, and take actions to maintain it.

Family

Having your family around you can be a great source of comfort and enjoyment. Many families lose children at a young age, or a child loses a parent. If your family is intact this is another reason for being grateful.

You may be annoyed that your husband rarely helps with the dishes at night, but you love the way he always puts the kids to bed.  Which one do you focus on the most?  Instead of badgering him about helping with the dishes, express how grateful you are that he takes over the bedtime routines.

Work & Money

When it comes to your job, you may not particularly like what you do, but your job provides you with an income which allows you to give your family food, shelter and warmth. In some countries these things are a daily struggle.

If you are managing to pay your bills and mortgage on time, that’s great. As is feeding your children and putting clothes on their backs. Again, these are things that are almost impossible for some people to manage.

Maybe you need a new car, but until then be thankful that you still have one that is running.  If you wish you had more money in the bank, be grateful for what you have managed to save so far.

In other words, stop focusing on those things you don’t have and concentrate on what you do have.  If you have a loving partner or kids that are doing fantastic in school, show them how grateful and thankful you are.  Is your family healthy and happy?  Wonderful, so many families have a member that is sick and this can pull down every member.

Improving Relationships

Any relationship can be improved by displaying your gratitude for each other.  It is important to focus on what you already have.  When you do you will notice that it is easy to find additional things that you are grateful for.  Plus, what person doesn’t like to be appreciated?  Think of a time someone thanked you for something unexpected.

You don’t have to be totally satisfied with your life. But you should take the time to think about those things you do have, compared to those less fortunate. Then be grateful for what you have. Stop dwelling on the “what if’s” and the “don’t have’s” in life. Focus on your family and your health and the word grateful will take on a whole new aspect for you.

If you are having trouble displaying your gratitude then simply write down all the things you are grateful for.  Think about what others do for you, what qualities someone you appreciate has and more.  Once you have identified these you will find it easier to find more things to be appreciative of.

I have created a 30 Day Gratitude Challenge, both on my blog and an email (which has some extra surprises).  I invite you to check both out.  The blog is www.simplestepstospeakingsuccess.com Day One

Hope to see you soon

Fran Watson

Bulding Confidence www.franwatson.ca

Be Grateful

 

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Surprises

Would you like to see something other than bills and junk mail in your mailbox?  I know I would.  That’s why I signed up for Kelly McCausey’s new venture – Mindset Notes. 

Kelly says:  “My newest project is a monthly mailer for women who want to lean into the most positive success mindset possible.”

This is just one of her many projects.  You can find out more about Kelly by going to her Love People Make Money site. 

Kelly helps entrepreneurs at all stages of their adventure – from beginner to more advanced.  She helps people (especially women) to create products, sell products, connect with other like-minded people via webinars, Facebook lives and most recently her Summit where she had members of her group sharing their experiences.  You can read her blog here for more information.

So, if you want something better in your mailbox than the latest flyers wanting you to buy their products, or the bills after you do, click here.

Fran

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Snail Mail Is Not Dead

Kelly McCausey has a very special offer.  Click on the picture to find out what it is.

Snail Mail Is Not Dead

Surprise

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