Keeping Your Eyes on the Prize




In the journey of life, it's essential to keep our gaze fixed on what lies ahead rather than dwelling on past disappointments. While disappointments are a natural part of the human experience, they need not define our path forward. Instead of allowing setbacks to overshadow our aspirations, we can choose to view them as stepping stones toward growth and resilience. By directing our focus toward our goals, dreams, and aspirations, we channel our energy into constructive endeavors that uplift our spirits and ignite our motivation.

Looking ahead allows us to cultivate a sense of optimism and hope, enabling us to envision a brighter future despite present challenges. Every disappointment we encounter can serve as a valuable lesson, equipping us with wisdom and insights that guide our choices moving forward. When we maintain a forward-looking perspective, we open ourselves up to new opportunities and possibilities that may not have been visible while mired in disappointment. This approach empowers us to adapt, learn, and evolve, transforming setbacks into catalysts for positive change.

While acknowledging disappointments is important, they need not become the focal point of our lives. By training our gaze on the horizon, we tap into our innate resilience and the capacity to overcome obstacles. The road ahead is filled with untapped potential, awaiting our determination and creativity. As we shift our attention from what's behind to what's ahead, we harness the strength to chart our course, embrace the unknown with courage, and carve a path that is shaped by our dreams and aspirations, rather than hindered by past letdowns.

Here are five ways to help you keep your focus on what lies ahead:

  1. Set Clear Goals: Define your short-term and long-term goals. Having specific objectives gives you a clear sense of direction and purpose. When you're focused on achieving these goals, it becomes easier to stay motivated and keep your attention on what's ahead.
  2. Practice Mindfulness: Mindfulness involves staying present in the moment, but it also helps in maintaining a balanced perspective on the past and future. By cultivating mindfulness, you can acknowledge past disappointments without allowing them to consume your thoughts. This practice encourages a forward-looking mindset.
  3. Create a Vision Board: Visual representation can be a powerful tool for keeping your focus on your aspirations. Create a vision board with images, quotes, and symbols that represent your goals and dreams. Place it somewhere you'll see it daily, serving as a reminder of what you're working towards.
  4. Develop a Growth Mindset: Embrace challenges as opportunities for growth. A growth mindset encourages you to view setbacks as learning experiences rather than failures. This mindset shift helps you maintain a positive outlook and a forward-focused attitude.
  5. Practice Positive Self-Talk: Monitor your internal dialogue. Replace self-doubt and negative thoughts with positive affirmations that remind you of your capabilities and potential. By nurturing a positive self-image, you're more likely to stay focused on achieving your desired outcomes.  

    Remember that maintaining a forward-looking perspective is a conscious effort that takes time and practice. Regularly revisit your goals, celebrate your progress, and remind yourself of the possibilities that await you on your journey ahead.

    You can grab my free resource HERE!

    You can book a free consult with me HERE!







10 things about Self Coaching you should know!


Let's talk about why self-coaching can be life-changing in all areas of life.

Self-coaching is a powerful approach to personal growth and development. It involves taking on the role of both the coach and the coachee, allowing you to guide yourself toward your desired goals and outcomes. Self-coaching empowers you to become more self-aware, reflective, and proactive in your journey of self-improvement. It involves setting clear objectives, identifying obstacles, and developing strategies to overcome them. 

Through self-coaching, you can cultivate a deeper understanding of yourself, your strengths, and your areas for improvement. You can set realistic action plans, monitor your progress, and make necessary adjustments along the way. Self-coaching provides a sense of autonomy and ownership over one's personal development, leading to increased self-confidence and a greater sense of fulfillment.

One of the key benefits of self-coaching is the ability to tailor the process to individual needs and preferences. It allows you to explore your unique perspectives and insights, promoting a more personalized and meaningful growth experience. Self-coaching also fosters a sense of accountability, as you take responsibility for your actions and decisions. 

You become an active participant in your own development, which can lead to increased motivation and a stronger commitment to achieving your goals. Moreover, self-coaching can be a lifelong skill that you can apply to various aspects of your life, empowering you to learn, adapt, and grow continuously. By embracing self-coaching, you can unlock your full potential and create a life that aligns with your values and aspirations.

Here are five benefits of self-coaching:

  1. Increased Self-Awareness: Self-coaching enables you to develop a deep understanding of your strengths, weaknesses, values, and aspirations. By exploring your thoughts, emotions, and behaviors, you gain insight into what drives you and what holds you back. This heightened self-awareness allows for more intentional decision-making and empowers you to align your actions with your true self.
  2. Enhanced Problem-Solving Skills: Through self-coaching, you learn to identify and analyze challenges and obstacles that stand in the way of your goals. You develop critical thinking and problem-solving skills, enabling you to come up with creative and effective strategies to overcome these challenges. Self-coaching encourages you to think outside the box, explore alternative perspectives, and find innovative solutions to problems.
  3. Greater Empowerment and Autonomy: Self-coaching puts you in the driver's seat of your personal growth journey. It fosters a sense of empowerment and ownership over one's life and development. Instead of relying on external sources for guidance, you become self-reliant and confident in your ability to navigate challenges and make decisions. This autonomy promotes a greater sense of control, freedom, and self-determination.
  4. Flexible and Personalized Approach: Self-coaching allows you to tailor the process to your unique needs, preferences, and circumstances. Unlike traditional coaching, self-coaching provides the freedom to explore personal insights, experiment with different strategies, and adapt the approach as needed. This flexibility enables you to create a coaching style that resonates with you, maximizing your growth potential.
  5. Lifelong Learning and Growth: Self-coaching is a lifelong skill that you can apply to various areas of your life. It encourages a growth mindset and a continuous pursuit of personal development. By becoming your own coach, you cultivate a habit of self-reflection, learning from your experiences, and continuously seeking opportunities for growth. Self-coaching equips you with the tools and mindset to adapt to change, embrace new challenges, and evolve throughout your life.
When you learn how to self coach yourself your chances of success in every area of your life increase.  Here are 5 ways that that will help

1. Clarity of Goals and Vision: Self-coaching helps individuals gain clarity about their goals, aspirations, and the vision they have for their lives. By engaging in self-reflection and asking powerful questions, individuals can define their objectives with precision and establish a clear roadmap toward success. This clarity increases their chances of success by providing a clear direction to focus their efforts and energy.

2. Personalized Strategies and Action Plans: Self-coaching allows individuals to design personalized strategies and action plans that are tailored to their unique strengths, interests, and circumstances. Instead of relying on generic approaches, individuals can leverage their self-awareness to identify the most effective methods to achieve their goals. This customized approach maximizes their chances of success by capitalizing on their individual strengths and minimizing potential obstacles.

3. Increased Accountability: Self-coaching cultivates a sense of accountability and personal responsibility. When individuals take on the role of both the coach and the coachee, they establish a strong commitment to their own success. By setting specific milestones, tracking progress, and holding themselves accountable for their actions, individuals become more motivated and driven to achieve their desired outcomes.

4. Self-Motivation and Resilience: Self-coaching fosters self-motivation and resilience, two crucial qualities for success. Through the process of self-reflection and goal-setting, individuals connect with their intrinsic motivations and the deeper reasons behind their aspirations. This internal drive helps individuals stay focused, overcome obstacles, and persevere in the face of setbacks or challenges.

5. Continuous Learning and Adaptability: Self-coaching promotes a mindset of continuous learning and adaptability. Individuals engage in ongoing self-reflection, seeking opportunities for growth and improvement. This mindset allows them to learn from their experiences, adjust their strategies as needed, and adapt to changing circumstances. By continuously honing their skills and expanding their knowledge, individuals increase their ability to navigate the path to success effectively.

Young Living Essential Oils I recommend for self-coaching are, Frankincense, Stress Away, Lavender, Peppermint, Citrus Fress, Lemon, and Peace and Calming.  HERE'S a link to check them out!

Grab my free resource "How Mindful Are You"  HERE!

If you would like a free consult book HERE!

Have an awesome week!




Are you sick of that old habit? It's time for a CHANGE!


Changing old habits and creating new ones can be a challenging but rewarding process. The key to success is to understand the habit loop and use it to your advantage. The habit loop consists of a cue, a routine, and a reward. The cue is the trigger that initiates the habit, the routine is the behavior or action that follows, and the reward is the positive outcome that reinforces the habit. To change an old habit, you need to identify the cue, find a new routine that satisfies the same reward, and repeat it until it becomes a new habit.

One effective way to change old habits and create new ones is to start small. Instead of trying to change everything at once, focus on one habit and work on it consistently. It's easier to make small changes that are sustainable over time than to try to make big changes that may be too overwhelming. For example, if you want to start exercising regularly, start with a 10-minute walk every day and gradually increase the duration and intensity of your workouts.

Another helpful strategy for changing old habits and creating new ones is to enlist support from others. Surround yourself with people who have similar goals and habits, and who will encourage and motivate you. You can also find an accountability partner who will hold you accountable for your actions and provide feedback and support when needed. Having a support system can make the habit change process more enjoyable and rewarding, and increase your chances of success.


Identifying triggers that initiate behavior we want to change is an essential step towards changing those behaviors. Triggers are the cues or signals that initiate the behavior we want to change, and they can be internal or external. Internal triggers are thoughts, feelings, or physical sensations that lead to the behavior, while external triggers are environmental cues that prompt the behavior. To identify triggers, it's important to pay close attention to our thoughts, feelings, and actions in different situations.

One effective way to identify triggers is to keep a journal or record of the behavior you want to change. Write down the date, time, and location of the behavior, as well as any thoughts, feelings, or physical sensations that occurred before and after the behavior. This will help you identify patterns and triggers that are associated with the behavior. For example, if you notice that you always eat junk food when you're feeling stressed, the trigger for your behavior may be stress.
Another helpful strategy for identifying triggers is to ask yourself questions that help you explore the reasons behind the behavior. For example, you can ask yourself, "What am I feeling right now?" "What thoughts are going through my mind?" "What events or situations led to this behavior?" By asking these questions, you can gain insight into the triggers that are leading to the behavior you want to change.

Finally, it can be helpful to seek feedback from others. Ask friends or family members to observe your behavior and provide feedback on what they notice. They may be able to identify triggers that you haven't noticed or provide a different perspective on the behavior you want to change.

The Essential oils I love to use when dealing with old habits are, Lavender, Clarity, and Inner Child.  Here's my link if you'd like to check out amazing pure essential oils! CLICK HERE

Here's my free guide to the Five Stages of Change! CLICK HERE!

If you'd like to have a free coffee chat CLICK HERE!


Help I'm stuck and need to get moving again!


Feeling stuck in life can be a frustrating and disheartening experience. It often arises when we feel like we're not making progress toward our goals or that we're trapped in a situation we don't want to be in. This can lead to feelings of hopelessness, anxiety, and even depression. However, being stuck in life is a common experience, and there are ways to move forward. 

One way to start is by examining the reasons why you feel stuck. Is it because you're lacking direction, motivation, or resources? Once you understand the root cause of your situation, you can start to explore different ways to overcome it.

There are several ways to move forward when you feel stuck in life. One is to set new goals for yourself. This could involve redefining your priorities, exploring new interests, or pursuing a different career path. Another way to move forward is by seeking support from others. 

This could mean reaching out to friends or family for emotional support or seeking professional help from a therapist or coach. Additionally, taking action towards your goals, no matter how small, can also help you break out of feeling stuck. Remember, progress doesn't have to happen overnight, and it's okay to take things one step at a time. By staying committed and focused on your goals, you can begin to move forward and overcome the feeling of being stuck in life.

There are two types of mindset: growth and fixed. A growth mindset is a belief that abilities and skills can be developed through dedication and hard work. People with a growth mindset see challenges as opportunities to learn and grow and believe that failure is not a permanent setback but a chance to improve. 

On the other hand, a fixed mindset is the belief that abilities and skills are fixed and cannot be changed. People with a fixed mindset tend to avoid challenges, fear failure, and view it as a reflection of their inherent abilities. They tend to give up easily when faced with obstacles and do not see the value in taking risks or trying new things.

The main difference between a growth and a fixed mindset is that a growth mindset focuses on development and improvement, while a fixed mindset focuses on innate ability. People with a growth mindset are more likely to take on challenges, seek feedback, and embrace change, leading to a greater potential for success and personal growth. 

In contrast, people with a fixed mindset tend to have a more limited view of their potential and may miss out on opportunities for growth and development. By understanding the differences between these mindsets, individuals can take steps to cultivate a growth mindset and achieve their full potential.

Having a growth mindset means believing that you can improve and develop your skills and abilities through hard work, dedication, and perseverance. It's a mindset that encourages continuous learning and embraces challenges as opportunities for growth. People with a growth mindset understand that failure is not a permanent setback but a chance to learn and improve. 

They view setbacks and obstacles as challenges to be overcome rather than reasons to give up. With a growth mindset, individuals are more likely to take on new challenges, seek feedback, and embrace change. By adopting a growth mindset, people can achieve their full potential and create a more fulfilling and satisfying life for themselves.

Having a fixed mindset means believing that your skills, abilities, and intelligence are fixed and cannot be changed. People with a fixed mindset tend to avoid challenges, feel threatened by feedback or criticism, and give up easily when faced with obstacles. They see failure as a reflection of their inherent abilities and tend to view it as a personal weakness. 

This mindset can lead to a lack of motivation, decreased performance, and reduced potential for growth and development. Individuals with a fixed mindset may miss out on opportunities for learning and personal growth because they are not willing to take risks or try new things. By recognizing and challenging a fixed mindset, individuals can begin to shift their beliefs and behaviors towards a growth mindset, leading to increased motivation, resilience, and potential for success.

Here are five ways to change a fixed mindset:

  1. Embrace challenges: Instead of avoiding challenges, seek out opportunities to try new things and step outside of your comfort zone. This will help you develop a growth mindset and build resilience.
  2. Emphasize effort over ability: Focus on the effort you put in rather than the outcome. Recognize that hard work and dedication can lead to growth and improvement.
  3. Learn from criticism: Instead of feeling threatened by criticism, view it as an opportunity to learn and grow. Seek feedback and use it to improve your skills and performance.
  4. Embrace learning: Develop a love of learning and a curiosity for new things. This will help you develop new skills and improve your abilities.
  5. Cultivate a positive mindset: Instead of dwelling on negative thoughts and feelings, cultivate a positive mindset. Practice gratitude, mindfulness, and self-compassion to help you develop a growth mindset and achieve your goals.

    If you would like to know more about "getting out of the rut" then you might like my book "Find Your Purpose/Find Your Passion.  The link is HERE!  You can also get my free resource "Stop! How do you get out of your own way?  HERE!






10 Tips About the First of the Five "C's"

Mindfulness takes consistency and effort........... Kate Penwarn Thompson



Recently I was thinking about how I could explain to my clients about mindfulness, and mindset, in a way that made more sense and that was also a visual tool. I originally came up with the three "C's" and then it expanded into Five "C's". 

So what are these five things that can help you begin to change your mindset around the things you don't want and believe that you can create the things that you do want. The first "C" stands for Cancel. Let me tell you a little more about that.

Here are 5 tips on canceling a negative thought
  1. Acknowledge the thought and remind yourself that it is only a thought, not a fact.
  2. Acknowledge your feeling and let it pass through. 
  3. Take a few deep breaths and focus on the present moment.
  4. Practice gratitude daily to help shift your mindset to a more positive one.
  5. Talk to a friend or family member about the thought and get their perspective.
So let's take the first step. To acknowledge the thought you have be aware of it, which is being mindful. So many thoughts come through your brain every day and are generally very familiar therefore making it difficult to acknowledge if you're not practicing mindfulness.

Here’s 5 tips to practice mindfulness
  1. Focus on your breath: Take a few moments to simply focus on your breath and the sensation of inhaling and exhaling.
  2. Take a mindful walk: When you take a walk, pay attention to the sights, smells, and sounds around you. Notice how your body moves and shifts with each step. 
  3. Enjoy the present moment: Take a few moments to appreciate the little things in life. Notice the beauty around you, the taste of your food, the warmth of the sun.
  4. Practice acceptance: Allow yourself to feel whatever emotions come up, and observe them without judgement.
  5. Set aside time for yourself: Dedicate some time each day to practice mindfulness. This could be as short as 10 minutes or as long as an hour.
Practicing these tips can help you to begin to CANCEL unwanted thoughts causing negative feelings that stop you from creating the things you desire. Learning to disrupt negative thoughts also increases your belief that you can achieve the desires of your heart.

Some essential Oils that help to increase awareness, lock in belief, and cancel negative thoughts are:  Clarity, Believe, Transformation, Inner Child, and my new favorite Inner Child.  You can go HERE to check out these oils from Young Living.

I have a whole online program that goes hand in hand with these principles. You can get a free guide HERE! 

Or you can jump to the program and check it out HERE!
I also have a few free consults available. If you struggle with moving forward, negative thoughts, or any combination, you can set up a free consult with me HERE! 

That's it for now! Have an awesome weekend!



 
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