Consistency is hard enough at any time let alone when the going gets tough. Our brain is not geared to like to work hard in fact, our brains are wired to conserve energy, which often leads to taking the path of least resistance. This natural inclination toward laziness can make it tempting to avoid challenges or fall into easy routines, as our minds prioritize short-term comfort over long-term growth.
Our brains are also geared towards patterns, especially familiar patterns because they offer a sense of safety and predictability. Recognizing and repeating known patterns allows the brain to operate more efficiently, reducing cognitive load. When faced with new information or experiences, the brain must work harder to process and adapt, which requires more energy. This is why habits, even ones that may not serve us well, can be so hard to break—they provide a mental shortcut that our brains prefer over the uncertainty of change.
However, this preference for familiarity can also keep us stuck in unproductive or even harmful cycles. When our brains become too comfortable with certain patterns, we may resist new opportunities or challenges that could lead to growth. This aversion to change is rooted in our desire for stability, but it can limit our potential. To grow, it's essential to push beyond the comfort of the familiar and challenge our brains to embrace new experiences, fostering resilience and adaptability.
So, when we are faced with adversity or tough times, our brains like to check out. The extra load of trying to maintain the familiar while dealing with a problem can send it off the rails. Suddenly, your determination to keep a healthy routine is now overruled by your brain trying to deal with a new situation and adapt to it. In times of adversity, our brains naturally resist consistency because they prioritize survival over routine.
When faced with stress or uncertainty, the brain shifts into a heightened state of alertness, focusing on immediate threats rather than long-term goals. This fight-or-flight response, designed to protect us, can make it difficult to stick to regular habits or maintain discipline. Instead of consistency, the brain seeks quick solutions and relief, often leading to impulsive decisions, procrastination, or avoidance.
Additionally, adversity disrupts the brain’s sense of stability, making it harder to focus on consistent actions. The mental energy needed to manage stress and navigate challenges often depletes the cognitive resources required for discipline and routine. As a result, maintaining consistency can feel like an uphill battle, as the brain prioritizes coping mechanisms over sticking to plans. Overcoming this instinct requires conscious effort and strategies that remind the brain of the long-term benefits of consistency, even when short-term comfort is tempting.
So, what's the answer to keeping your consistency in your business, health, and daily routines, when tough times happen? Overcoming the brain’s resistance during tough times requires intentional strategies that help reinforce consistency and resilience. Here are some effective methods:
- Mindfulness and Meditation: Practicing mindfulness helps to calm the mind, reduce stress, and increase awareness of negative thought patterns. Meditation trains the brain to stay present, making it easier to manage anxiety and maintain focus on long-term goals rather than short-term discomfort.
- Break Goals into Small Steps: When facing adversity, large tasks can feel overwhelming. By breaking goals into smaller, manageable steps, you reduce the mental burden and make it easier for your brain to commit to consistent action. Celebrating small wins along the way can also boost motivation and reinforce positive behavior.
- Establish Routines: Creating a consistent daily routine can provide stability and a sense of control during chaotic times. Even small rituals, like morning exercise or a set bedtime, can anchor your day and help the brain navigate uncertainty by providing familiar structure.
- Positive Self-Talk and Affirmations: During tough times, negative self-talk can easily take over, reinforcing the brain’s instinct to avoid challenges. Replacing these thoughts with positive affirmations helps to shift your mindset, encouraging resilience and a commitment to your goals, even when it's difficult.
- Seek Support and Accountability: Sharing your challenges with a friend, coach, or support group can provide the encouragement needed to stay consistent. External accountability adds pressure to follow through on commitments, helping to counteract the brain’s urge to take the easy way out.
- Focus on the ‘Why’: Reminding yourself of the deeper reasons behind your goals can strengthen your resolve. When you reconnect with your purpose, it becomes easier to push through discomfort, as the brain recognizes the value of staying consistent despite adversity.
By using these strategies, you can train your brain to prioritize consistency and resilience, even when facing tough times.
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In the hustle and bustle of our daily lives, it's easy to get caught up in the whirlwind of responsibilities, ambitions, and endless to-do lists. But what happens when God intervenes and calls us to rest? This divine pause can be both challenging and transformative, offering a profound opportunity to reconnect with our true selves and with Him. I had to explore the beauty and purpose behind those moments when God made me rest and discover how to embrace this sacred gift with an open heart and mind.
Six months ago, I had a total knee replacement. I went into this surgery thinking I would recover easily and quickly like I usually do, though it didn't quite go like that. What I didn't realize is that this was one of the top five major traumatic surgeries you can have, and my recovery was going to be anything but painless and quick. I fought hard to get back to my office and what I thought I should be doing. My leg wouldn't tolerate sitting in the chair and my body was recovering from trauma so it wanted to sleep, rest, and recuperate.
MY MIND WAS AT ODDS WITH MY BODY!
I struggled, fought, felt guilty, and even told myself I was just procrastinating! Yet, none of that was true. After a couple of months, I stopped fighting and telling myself what I wasn't or should be doing, and started listening. I realized after praying, and listening, this was a time to "pause" and reflect on exactly what I was doing, and did I need to make yet another change in my life. Of course, just about when I decided to do this, I got the dreaded Covid again and had to rest.
Recognizing the signs that God is calling you to rest can be crucial for maintaining spiritual, emotional, and physical well-being. Here are some common signs that might indicate it's time to pause and rest:
1. Persistent Fatigue
Feeling constantly tired, even after a full night's sleep, can be a signal that you need to slow down and rest. It's a reminder to take care of your body and spirit.
2. Increased Stress and Anxiety
Heightened stress and anxiety levels can be a sign that you're overextending yourself. God might be nudging you to find peace and solace in Him.
3. Illness or Health Issues
Frequent sickness or health problems can be a wake-up call to prioritize rest and self-care. Your body needs time to heal and rejuvenate.
4. Loss of Joy and Passion
When activities that once brought joy and fulfillment start to feel burdensome, it may be time to take a step back and recharge.
5. Difficulty Hearing God's Voice
If you find it hard to hear God's guidance or feel disconnected in your prayer life, it might be a sign that you need quiet, undistracted time with Him.
6. Irritability and Short Temper
Being more irritable or losing patience easily can indicate burnout. It's a signal to slow down and seek peace and rest in God's presence.
7. Lack of Productivity
Struggling to stay focused or productive can be a sign that your mind and body need a break. Rest can help restore clarity and efficiency.
8. Neglect of Personal Relationships
If you notice you're neglecting relationships with family, friends, or even your relationship with God, it might be time to pause and invest in these connections.
9. Feeling Overwhelmed
A sense of being overwhelmed by life's demands is a clear indication that you need to step back, breathe, and rest.
10. Circumstantial Obstacles
Sometimes, circumstances such as canceled plans, delays, or unexpected free time can be God's way of providing you an opportunity to rest.
11. Scriptural Reminders
Coming across Bible verses or teachings that emphasize rest can be a divine reminder to heed this important aspect of spiritual discipline.
12. Inner Promptings
A persistent inner feeling or sense that you need to slow down can be the Holy Spirit urging you to rest and recharge.
13. Nature and Creation
Observing the natural world and its rhythms can be a gentle reminder of the importance of rest and renewal, as even creation itself follows cycles of rest.
Recognizing these signs and responding to them by taking time to rest can help restore balance and find a deeper connection with God. Remember, rest is not a luxury, but a necessary part of a healthy and spiritually fulfilling life.
So, next time you're feeling like you're trying to walk through mud, or pushing on the door so hard it's exhausting, take a moment to reflect and see whether it's time to embrace a Divine pause, rest, and see where God leads you next!
Check out my free links and grab these awesome resources to help you have a clearer mind!
I recently discovered that my left knee must be surgically replaced if I want to stay active. Now, I am in good health, and go to the gym, though due to not being able to do my usual walks on the mountain my weight has crept to my upper normals over mid to lower normals. So, I'm going to do something for myself to get stronger and heal quicker after surgery. I'm going to challenge myself to get back to a few pounds lighter and to maintain my lower healthier weight.
Maintaining a healthy weight offers numerous benefits that positively impact both physical and mental well-being. Firstly, it reduces the risk of developing chronic diseases such as diabetes, heart disease, and certain types of cancer. By keeping weight within a healthy range, individuals can lower their blood pressure, improve cholesterol levels, and enhance overall cardiovascular health. Additionally, maintaining a healthy weight promotes better joint health, reducing the strain on bones and joints, and lowering the risk of conditions such as arthritis.
Secondly, maintaining a healthy weight has significant psychological advantages. It can boost self-esteem and body image, leading to increased confidence and a positive outlook on life. Regular physical activity, which often accompanies weight maintenance, releases endorphins, improving mood and reducing symptoms of depression and anxiety.
Moreover, individuals who maintain a healthy weight tend to experience better sleep patterns, increased energy levels, and improved cognitive function, allowing them to perform daily tasks more efficiently and effectively. Overall, maintaining a healthy weight is a holistic approach that supports both physical and mental well-being, leading to a higher quality of life.
Exercise is also extremely important, and even if I cannot walk the distances I am used to doing right now, I am still maintaining an exercise regimen three to five days a week.
Exercise offers a multitude of benefits that positively impact both physical and mental well-being. Firstly, regular physical activity plays a vital role in maintaining a healthy weight and preventing obesity. Exercise helps burn calories, build muscle mass, and improve metabolism, contributing to weight management. Furthermore, exercise promotes cardiovascular health by strengthening the heart and improving circulation, leading to reduced risks of heart disease, high blood pressure, and stroke. It also helps improve lung function and enhances overall endurance and stamina.
Secondly, exercise has significant mental health benefits. Physical activity stimulates the release of endorphins, often called "feel-good" hormones, which can improve mood and reduce symptoms of depression and anxiety. Regular exercise has been shown to enhance cognitive function, memory, and concentration, leading to improved productivity and mental clarity.
Moreover, exercise provides a healthy outlet for stress relief, helping to reduce stress levels and promote relaxation. It can also boost self-esteem and body image, fostering a positive sense of self and promoting overall mental well-being. In summary, exercise is a powerful tool that benefits both the body and the mind, leading to improved physical health, increased energy levels, and enhanced emotional well-being.
Here are five ways to start exercising
- Set achievable goals: Begin by setting realistic and achievable exercise goals. Start with small steps, such as aiming to exercise for 20 minutes three times a week, and gradually increase the duration and frequency as you build stamina and confidence. Setting achievable goals helps maintain motivation and prevents overwhelm.
- Find activities you enjoy: Engaging in physical activities you enjoy makes exercise more enjoyable and sustainable in the long run. Experiment with different activities such as walking, cycling, swimming, dancing, or joining a sports team. Discover what you find fun and fulfilling, and incorporate it into your exercise routine.
- Make it a habit: Consistency is key when starting an exercise routine. Schedule dedicated time for exercise in your daily or weekly calendar and treat it as an important commitment. Consider exercising at the same time each day to establish a routine and make it a habit that becomes part of your lifestyle.
- Start small and progress gradually: It's essential to start at a comfortable level, especially if you're new to exercise or returning after a long break. Begin with low-impact activities and gradually increase the intensity or duration as your fitness level improves. Listen to your body and don't push yourself too hard initially, as this can lead to injury or burnout.
- Get support and accountability: Seek support from friends, family, or a workout buddy who can join you in your exercise journey. Having someone to exercise with can make it more enjoyable and provide mutual encouragement. Additionally, consider joining fitness classes or programs that offer structure, guidance, and accountability to help you stay motivated and committed to your exercise routine.
Maintaining a healthy weight not only benefits your physical health but also plays a crucial role in supporting your emotional well-being. Here are five reasons why maintaining a healthy weight helps your emotions:
- Improved self-esteem: Achieving and maintaining a healthy weight can boost your self-esteem and body image. Feeling confident in your physical appearance can positively impact your emotional well-being, leading to increased self-worth and a more positive self-image.
- Reduced stress levels: Regular exercise, which is often a part of weight maintenance, releases endorphins, which are known as "feel-good" hormones. These endorphins can help reduce stress levels, promote relaxation, and enhance your overall mood.
- Enhanced mental clarity: A healthy weight is often associated with a balanced diet and regular physical activity, both of which contribute to improved cognitive function. Proper nutrition and exercise support brain health, leading to better focus, increased mental clarity, and improved emotional stability.
- Increased energy levels: Maintaining a healthy weight can provide you with more energy throughout the day. When your body is fueled with nutritious foods and regular exercise, you are more likely to feel energized and ready to tackle daily tasks. Higher energy levels can contribute to a more positive and optimistic outlook on life.
- Better sleep quality: Carrying excess weight can sometimes lead to sleep problems such as sleep apnea or disrupted sleep patterns. By maintaining a healthy weight, you can reduce the risk of these issues and promote better sleep quality. Sufficient, restful sleep is essential for emotional well-being, as it helps regulate mood, improves stress management, and enhances overall emotional resilience.
If you would like to join me in a private FB group for eight weeks of free coaching to release a few pounds, and know how to maintain that for life go here and join my group! I will then get you all the details. Here's the link to the FB group! https://www.facebook.com/groups/knowyourscale/
Have a great week!
Changing our thoughts is crucial for our well-being and overall quality of life and can be downright challenging! Especially when something has happened to cause stress, worry, and chip away at your beliefs. This is why the 5 "C's" are useful when one of these situations arises.
Changing negative thoughts is crucial for our well-being and overall quality of life. When we allow negative thoughts to take hold, they can consume us and drain our energy, leading to increased stress, anxiety, and unhappiness. By consciously challenging and transforming negative thoughts into positive ones, we empower ourselves to cultivate a more optimistic outlook on life.
This shift in mindset opens up a world of possibilities, enabling us to see opportunities where we once saw obstacles. It promotes resilience, self-confidence, and a greater sense of control over our emotions and actions. Ultimately, choosing to change negative thoughts allows us to nurture a healthier and more fulfilling inner dialogue, paving the way for personal growth, improved relationships, and a more positive and joyful existence.
Here are five ways to help change a negative thought into a more positive one:
- Awareness and Challenge: Begin by becoming aware of negative thoughts as they arise. Pause and consciously question their validity. Ask yourself if there is evidence to support the negative thought or if there could be alternative perspectives. Challenge the negative thought by replacing it with a positive or more balanced statement.
- Reframing: Reframing involves consciously shifting your perspective on a situation. Instead of focusing solely on the negatives, try to find the silver lining or a more constructive angle. Look for opportunities for growth, learning, or gratitude within the situation. Reframing allows you to see the bigger picture and reframe negative experiences as valuable lessons.
- Positive Affirmations: Positive affirmations are powerful statements that reinforce positive beliefs about oneself. Choose affirmations that counteract your negative thoughts and repeat them regularly. By affirming positive qualities or outcomes, you can rewire your subconscious mind to embrace more positive and empowering thoughts.
- Gratitude Practice: Cultivating a gratitude practice can help shift your focus from negative thoughts to the positive aspects of your life. Each day, take a few moments to reflect on things you are grateful for, whether big or small. This practice promotes a mindset of appreciation and helps counterbalance negative thinking patterns.
- Self-Compassion: Negative thoughts often stem from self-criticism and judgment. Practice self-compassion by treating yourself with kindness and understanding. When negative thoughts arise, remind yourself that everyone makes mistakes and has setbacks. Offer yourself words of encouragement and remind yourself that you are worthy of love and acceptance.
Remember, changing negative thoughts takes time and practice. Be patient and persistent with these techniques, and gradually you'll experience a shift towards more positive thinking patterns.
To help your brain move to a better thought over a negative one, it's essential to practice awareness and active intervention. Start by recognizing when negative thoughts arise and consciously choose to redirect your focus. Engage in activities that bring you joy and promote a positive mindset, such as listening to uplifting music, reading inspirational books, or engaging in creative outlets.
Challenge negative thoughts by questioning their validity and searching for alternative, more positive perspectives. Replace negative self-talk with encouraging and supportive affirmations. Surround yourself with positive influences and supportive people who can help shift your perspective.
Finally, practice self-compassion and forgiveness, recognizing that everyone experiences negative thoughts and setbacks. By consistently practicing these strategies, you can train your brain to seek and embrace better thoughts, leading to increased resilience, happiness, and overall well-being.
Here are five ways to help your brain look for better thoughts over negative ones:
- Mindfulness and Meditation: Engage in regular mindfulness and meditation practices. These techniques help you observe your thoughts without judgment and create space between you and your negative thoughts. By cultivating a non-reactive and present-moment awareness, you can interrupt negative thought patterns and create room for more positive and constructive thoughts to emerge.
- Surround Yourself with Positivity: Surround yourself with positive influences, such as uplifting books, podcasts, and supportive people. Seek out environments that foster positivity and optimism. The more exposure you have to positive ideas and experiences, the more your brain will naturally gravitate towards better thoughts.
- Cognitive Restructuring: Cognitive restructuring is a technique that involves challenging and reframing negative thoughts. When a negative thought arises, consciously question its validity and explore alternative perspectives. Look for evidence that contradicts the negative thought and reframe it into a more positive or balanced statement. Practice this regularly to rewire your brain to seek out better thoughts.
- Gratitude Practice: Cultivate a daily gratitude practice. Regularly acknowledge and appreciate the positive aspects of your life, no matter how small. This practice rewires your brain to focus on the good, helping it naturally seek out and generate better thoughts. Consider keeping a gratitude journal or sharing your gratitude with others to enhance the benefits.
- Engage in Positive Self-Talk: Pay attention to your internal dialogue and consciously replace negative self-talk with positive affirmations and supportive statements. Be kind and compassionate towards yourself, and consciously choose thoughts that uplift and encourage you. Over time, your brain will learn to default to more positive thoughts and beliefs.
Remember, changing your thought patterns takes time and effort. Be patient and consistent with these practices, and you'll gradually train your brain to seek out better thoughts over negative ones.
Young Living Essential Oils I use when doing these Five "C's" are Frankincense, Lavender, Stress Away (as a blend in equal drops), Clarity, and Abundance. Check out these oils by clicking HERE!
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Here's a review just in from Susan Brown!
"I loved this book! The author shows us how our thoughts define our future, and provides all the practical information we need to start overcoming obstacles in our lives and achieving things we thought we could never do. Punctuated with stories about her own journey, the author provides a step-by-step guide to finding purpose in life and living it with passion. She teaches us how to identify the things we need to change, and the skills to commit to that change and always be accountable. Importantly, she identifies the power of truly believing in ourselves, and never, ever giving up." Susan Brown.
Having a sense of purpose in life is essential for our overall well-being and fulfillment. It gives us a reason to wake up every day with motivation and enthusiasm. When we have a purpose, we have a clear goal or direction that guides our decisions and actions. It can give us a sense of meaning and satisfaction, as we feel like we are making a difference in the world or contributing to something greater than ourselves.
A purpose can provide a sense of identity and help us understand our values and beliefs. It can also give us a sense of control and empowerment, as we take ownership of our lives and make decisions that align with our purpose.
Moreover, having a purpose in life can positively impact our mental and physical health. Studies have shown that people who have a sense of purpose have lower levels of stress and anxiety, are less likely to experience depression, and have better sleep quality. Having a purpose can also improve our cognitive function and brain health, as it gives us a reason to keep learning and growing.
It can even prolong our lives, as research has linked a sense of purpose to a reduced risk of mortality. Overall, having a purpose in life is crucial for our well-being and can lead to a more fulfilling and meaningful life.
One way to find your purpose in life is to explore the things you are passionate about. Your passions are a great place to start when trying to identify your purpose because they are usually the things that give you the most joy and satisfaction. Start by making a list of the things you enjoy doing, the things that make you feel alive and engaged. Reflect on the times when you have lost track of time or felt completely immersed in an activity. These are often indications of your passions.
Once you have identified your passions, start thinking about how you can use them to make a positive impact on the world. For example, if you are passionate about writing, you could write articles or books that inspire people or help them solve problems. If you are passionate about music, you could use your talent to bring joy and entertainment to others, or you could write songs that convey meaningful messages. The key is to find ways to use your passions to contribute to something greater than yourself. By aligning your passions with a sense of purpose, you can find a fulfilling and meaningful way to live your life.
Here are five tips to find YOUR purpose in life!
- Explore your interests and passions: Start by making a list of the things you enjoy doing or the topics that you are passionate about. Consider what brings you joy, fulfillment, and a sense of accomplishment. Think about the activities that you could engage in for hours without getting bored. These are often good indicators of your passions and can help you identify potential paths to finding your purpose.
- Identify your core values: Reflect on the things that matter most to you in life, such as integrity, honesty, kindness, or compassion. Understanding your core values can help you make decisions that align with your beliefs and bring a sense of meaning to your life.
- Try new things: Experiment with new activities, hobbies, or career paths that you have not tried before. This can help you discover new interests and passions that you never knew existed. It may also help you gain new skills and experiences that could be useful in identifying your purpose.
- Reflect on your life experiences: Consider the challenges, setbacks, or successes that you have experienced in life. Reflect on the lessons learned and how they have shaped your perspective or values. These experiences can help you identify areas of interest or passion that you may want to pursue further.
- Seek guidance and support: Talk to trusted friends, family members, or mentors about your journey to finding your purpose. Seek their advice, feedback, or insights on your strengths, weaknesses, and areas of interest. They may be able to provide valuable guidance and support as you navigate the process of discovering your purpose.
