Healthy Pressure

There are times where the idea of being board at work feels like a dream. It sounds so appealing to have nothing to do. The stress and overwhelm from feeling constantly behind can really get to you.

But pressure can be a good thing. There’s a fine line between healthy pressure that motivates you to move forward and the pressure that overwhelms you. The trick is learning to know when you are in over your head.

This week we dive into what healthy pressure looks like and warning signs leaders should look for in the team.

What you’ll learn in this episode:

  • Why being board at work is actually not what we want
  • What heathy pressure looks like and how it motivates us
  • Warning signs that pressure is too much
  • How to get back to motivational pressure when you are overwhelmed

Mentioned on the show:

  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
  • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.

How to add more EQ to your IQ

EQ is your ability to understand and deal with the emotional side of life. Most of us have spent thousands of hours and even hundreds of thousands of dollars at school learning. But how much have you invested in learning, practicing, and applying knowledge around your emotional intelligence?  

Employees with a strong EQ don’t hate their careers. They don’t dread going to work in the morning and they are not constantly anxious about work. They make mistakes but learn and grow from them. They motivate people and have empathy and compassion along the way.

But learning how to add more EQ to your IQ is not something most of us are taught in school. This week, we are diving deep into the importance of emotional intelligence and how to grow your EQ right now.

 

What you’ll learn in this episode:

  • What EQ really is
  • Why having a strong and growing EQ is so important at work
  • How to use your feelings as a data point
  • How to grow your EQ today

Mentioned on the show:

  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.

How to mentally disconnect from work at the end of the day

Most people have a hard time mentally shifting from work mode to life mode and staying there all evening. We constantly stress and worry about work, which makes us not get the rest we need in our down time. Then we feel even more stressed because we are tired and worn out

Psychological detachment from work has been researched and found that if you don’t give your brain time to rest, it negatively impacts your ability to work. Just like your body needs physical rest, your brain needs emotional rest.

Learning to let the parts of your brain that process information have some down time means you need to know how to engage other areas of your brain. And learn to do this means you don’t have to go on vacation or travel to locations without the internet to truly disconnect.  

Tune in this week and learn how really allow yourself to not think about work all night long. It’s easier than you think.

What you’ll learn in this episode:

  • What psychological detachment from work is
  • Why it’s crucial to your career success
  • How to detach from work daily
  • What impact it has on your brain and your emotional health

Mentioned on the show:

  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
  • Research about psychological detachment from work
  • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.

Conflict management

At work, conflict usually happens when we are not aligned on expectations or we are not holding people accountable. Learning effecting conflict management is a key skill every leader needs because we are human and will have conflict.

But most of us are going about conflict resolution all wrong. We try to get the other person to see our side and agree when us. Or we try to control how they feel. But this does not work and often it leads to both of us leaving feeling defensive and frustrated.

In this week’s episode, we talk about 4 ways to have better conflict management. It’s important to remember that we don’t always want to feel good. The other person does not always want to feel good. And that’s okay. But when you apply any of these 4 approaching, you will keep moving things forward.

Tune in this week and learn how to better manage conflicts at work.

What you’ll learn in this episode:

  • What is conflict management
  • How we all go about conflict management all wrong
  • 4 better ways to approach conflict management
  • Real life examples applying each approach

Mentioned on the show:

  • Come find me on Instagram to see my new shoulder heating pad that I’m obsessed with.
  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
  • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.

11 ways to boost your self esteem today

Unless you are a robot, your self esteem goes up and down at times. But when you like yourself, the hard parts of life are so much easier to deal with. But when was the last time you actively tried to work on improving yourself esteem.

The first step is learning to become aware of where you are at. If you don’t know where you are starting, it’s hard to know what to work on and change to get where you want to go. Next, it’s important to get clear on where you believe your value comes from. Because if you don’t think you are worth it, it’s harder to move forward. Next you’ve got to learn to separate out the data from the drama to accept what is. Then we are ready to get to work.  

Tune in this week as we dive into the 11 things you can start doing right away to put all of this into practice and start boosting your self esteem today. Listen and learn.

What you’ll learn in this episode:

  • What really is a healthy self esteem
  • The steps to boosting your self esteem

11 ways to put these steps into practice today

  • How to practice being nicer to yourself

Mentioned on the show:

Accept what is (Self esteem STEP 3)

When you lose your keys and are running late to an appointment, most of us tend to freak out and run around like a crazy person, tearing through the house trying to find them. At some point we accept they are missing and find a different way to get there or reschedule. Once you have calmed down and admitted the keys are gone, this is the point you have accepted what is. It’s also the point where you start to find a solution that does not requiring cleaning up the house you tore apart.

When we learn to accept what is, it gives us the ability to stop making it harder on ourselves and start looking towards solutions. Accepting what is, is not agreeing with, liking it, or giving up. It’s dropping the panic and overwhelm and moving to problem solving mode.

Accepting what is also means learning to accept who you are, exactly as you are, right now. When you stop shoulding on yourself and telling yourself it will be better when, things get better in the moment. You also start to change what you want because you like you, not because you can’t like yourself until you change.

The faster you can learn to accept things, the faster you can change what you want.

What you’ll learn in this episode:

  • What accepting what is, is
  • What accepting what is, is not
  • Why it’s important to accept what is to boost your self esteem
  • How to accept what is

Mentioned on the show:

How to like yourself more (Self esteem STEP 2)

Self esteem is believing in your own worth or abilities. There are 4 key steps to boost your self esteem. First you have to start with awareness. If you don’t know where you are starting, it’s impossible to find the right path to get you where you want to go. List to the previous episode for more details on self esteem step 1.

In this episode, we are going tot dive deep into understanding where you value and worth comes from. Most of us were taught and incentivized to look for proof of our value through our accomplishments. Things like getting good grades, having a good job, not getting divorced. But these are all things outside of you and don’t change your worth. Once you better understand this, it’s so much easier to like yourself.

You are 100% valuable because you are a human being. You can’t make yourself any more or less valuable. The more you understand this and practice believing it, the easier it is to like yourself.

What you’ll learn in this episode:

  • Where we are taught our worth and value come from
  • Where it actually comes from
  • How to talk nicer to yourself
  • How to believe you are 100% valuable because you are a human

Mentioned on the show:

  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
  • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.

How to boost your self esteem STEP 1

Self esteem is believing in your own worth or abilities. It’s NOT the same as being self confident. In fact, many people are self confident, but still struggle with their self esteem. This is why we turn to drugs, alcohol, or obsessing over making things perfect.

If you doubt your decisions, have a hard time saying no, or worry what other people think about you, you’ve probably got room to improve your self esteem. There are 4 key steps to doing this. 1. Become aware of what you think about yourself, 2. Get clear on where your value comes from, 3. Learn to accept what is, 4. Actively work on your relationship with yourself.

In this episode we are going to dive deep into the how to gain a better awareness to understand “who you are.” Because if you don’t know where you’re starting from, it’s going to be hard to know which way to go.

 What you’ll learn in this episode:

  • What is self esteem
  • What are signs that you might be struggling with low self esteem
  • Where self esteem comes from
  • How to become more aware of who you think you are

Mentioned on the show:

  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
  • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.

Future focused

Growing up there were things we looked forward to. Things like your first kiss, graduating college, and your first job. But as adults, we tend to stop looking forward to the future and by default look towards our past.

But your past is the wrong place to be looking. If your past knew how to reach your goal, you would have already achieved it.

This week, we are diving into how to focus more on the future and not feel like you have to drag yourself to reaching your goal. The trick is knowing what you think you will feel when you reach your goal and learning to feel that way now.

Tune in this week and learn how to focus more on your future to reach your goals.  

What you’ll learn in this episode:

  • Why we focus on our past by default
  • Why focusing on the future increases your chances of reaching your goals
  • How to be more future focused
  • What to do when you get off track of your goal

Mentioned on the show:

  • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
  • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.

The 3 critical mechanisms to actually reach your goals this year

What goals did you set last January? Are you on track to reach them? If you’re like most people, you’ve given up on some or all of them.

That’s because we set goals for things we want to start or stop doing. And it requires consistent daily changes. But most of us go about reaching our goals all wrong. And in this episode, you’re going to learn 3 things you can do right now to significantly increase your chances of reaching your goals.

We are great at coming up with excuses to why we can’t reach the goal or why it’s going to be hard. But let’s start admitting those excuses and coming up with a plan to overcome them.

Tune in this week and learn how to make a few small tweaks around how you start going after you goals. It’s going to make all the difference.

What you’ll learn in this episode:

  • Why most of us don’t end up reaching our goals
  • How to make reaching hard goals easier
  • The 3 critical elements to increase your chances of reaching your goals.
  • How to have fun along the way

Mentioned on the show:

    • Ready to get some free 1:1 help? I offer a limited number of free coaching calls each week. Grab time on my calendar and let’s get you feeling more confident today.
    • Get the How to confidently speak up in meetings free online course. In this 10 minute video training, you’re going to learn 3 ways to start speaking up today.