problem Archives

How to Manage Habits That Creep Into Your Life

There are so many life lessons I’ve learned from nature – pest management (aka “managing the habits that creep into your life”) is the latest one. This year we’ve been making a concerted effort to manage some of the unwanted weeds on our property, in particular tree pears. It’s taken a considerable investment of time, hard work, money and resources to uncover the best way to deal with them. It’s also got me thinking about personal habits that creep into our lives, and what we can do to manage those sorts of weeds and pests.

Pests have always been around

We’ve lived on our small bush property for many years. We’ve always had a few pests here and there but haven’t been overly concerned about them. They’ve had little impact on everything else so we haven’t considered them a problem. In the past we had a few cows and sheep grazing the grass. We’ve had no grazing stock for nearly 10 years now due to ongoing drought conditions. Even though I miss seeing those big beautiful cow eyes looking back at me, we’ve actually gained a lot of satisfaction from watching the native plants regenerate as a result. We’ve also relished the opportunity to make use of the land in other ways such as building mountain bike trails throughout the property.

The problem pest at my place

Apart from reduced stock, altered land use and drought conditions, other changes have Cactus Tree Pear also gradually taken place – changes that we were blinded to until they became quite obvious and problematic. Tree pear is one of these changes. It has rapidly multiplied in the recent conditions. Not long ago it was a fairly insignificant pest, kept in balance by naturally occurring biological controls. Now it’s dominating the landscape. It very easily and quickly multiplies, so we now have a dense covering of tree pear of all sizes. Its growth rate is amazing and it thrives in the harsh conditions.

Managing the pest

Mature Tree Pear Uncovering how best to manage this pest has been exhausting, taking lots of hours, energy, research and trial and error. We’ve learned how critical it is to choose the ‘right’ strategy – the difference between getting numbers of tree pear manageable again, or increasing their numbers even more! They’re incredibly tough and resilient – I’ve got to admire them for that! We’ve persisted with our management strategy because we want to live in a balanced way, minimising the impact of our own lifestyle, and supporting environmental sustainability. It’s taken nearly 12 months to reach the point where we can see a positive outcome ahead. And we’ve learned lessons about keeping a closer eye on the pests out there and intervening earlier rather than later.

Habits can be like weeds and pests

Unwanted habits can silently creep into our lives in the same way that the tree pear and other weeds and pests gradually take over tracts of land and impact the overall health of the environment. The habits can slowly, quietly and destructively begin to dominate your life in various ways. The damage shows up as it impacts your relationships, health and confidence. Reestablishing healthier habits requires a hard sustained effort over time, but the secret is in actually noticing that there is a problem in the first place.

Audit your life

In the same way that it can be helpful to regularly have a good look around your property to check for pests and unwanted changes, it’s also vital that we review our personal habits from time to time. It’s often only when a crisis takes place that we take the time to do this, but it’s a healthy practice for any of us even when things seem to be going smoothly. When we take the time to reflect, notice and make adjustments, we are better able to keep on top of the pesky habits that impact negatively on ourselves, our relationships and the world around us.

Questions to ask yourself

You don’t have to run away to the quiet of the desert or the tranquility of the mountains to review your life (although if you have the opportunity that could be amazing!) A more practical way for most of us is to simply take a few moments, or even a couple of hours, to ask ourselves a few questions. You might find it helpful to write your reflections down in a journal, make some art work about the topic, or have a conversation about these issues with a trusted person.

1. What have I got in my life that’s working for me?

2. What is not working so well in my life?

3. What is one action I could take that would make the biggest difference?

4. How can I make sure I follow through on that action?

5. What can I let go of?

6. What do I need to keep?

Change can be challenging

Even desired change can be very challenging and unsettling. We can experience a conflict of values, a simultaneous push and pull towards and away from the change. We might sense resistance from people and situations around us, as well as our own internal resistance. Be prepared for this, and push past the prickly bits!

Early intervention is best

Small cactus And so as I walk and run my home trails, I’ve been much more aware of the little cactus popping up. I’ve been investing a little bit of time and energy to carefully prise them out when I see them, right there and then. I’ve learned the hard way that this is a much easier and more effective way of dealing with the problem. Burying your head in the sand and avoiding seeing the issue for what it really is, only makes the problem bigger and more difficult over time. Sometimes those unhealthy unhelpful habits just seem to creep into our lives but with greater diligence and readiness to take action, we can keep them in their place, and maintain a more balanced life.

VLOG (Video Blog)

Did you know that I have a You Tube channel? Over the coming months I’ll be regularly posting videos and VLOGS over there. You can watch my latest VLOG on managing the pesky habits in your life by clicking here!

Discovering mountain biking as life’s ultimate parallel universe in her middle age, Kathryn Walton shares information and reflections in Daisy Spoke that connect, inspire and self-empower women to make healthy choices for themselves. She integrates her love of physical exercise, family, nature, gardening and creative arts with her professional background in mental health social work to facilitate change with individuals, groups and communities of women who are committed to living life to the full.

Women Empowered: Framing My Future with Financial Confidence

Have you booked for the evening of retreat “Women Empowered: Framing My Future” coming up on Wednesday 21^st March 2018 in Warwick, Queensland? It’s going to be an absolute delight to welcome you along! The Women Empowered retreats have been very popular in past years, and to keep up with changing times I’m offering this retreat in the evening instead of during the day. I’m keen to see how that suits everyone and whether this is a format you’d like repeated in future. I’m also keen to tell you a bit more about what to expect when you come along to “Framing My Future”.

Women Empowered Logo

Dream Big!

There’s no shortage of media images these days prompting women to dream and achieve Dream Big anything they want. It’s a message that’s intended to be encouraging by chipping away at the gender stereotypes our society has constructed over many generations. For so many reasons we know that women can, and do, achieve amazing things in our world. There are many wonderful role models who inspire and propel us towards our own version of success.

Obstacles lurking beneath the surface

Yet beneath it all continues to lurk a tangle of obstacles, deeply rooted and barely visible to the eye until we dig down through the layers, bringing them into the light of day. Thus begins the process of empowering women to not only take charge of their dreams, but to have the skills to manage the obstacles along the way.

The voices in our heads

I’m a big fan of dreams (and I do a lot of dreaming!) and I’ve often written and spoken about goal-setting previously. When used appropriately, dreaming and goal-setting is very powerful. It brings us to a position of being future focused. Sure, not everyone is comfortable with this. Human brains are preset to focus on problems (that’s how humans have survived for so long!), and so our angst rises with every thought of following a dream. The barriers, the obstacles, the hurdles, the roadblocks – call them what you will – they generally get in the way preventing us from following through with actions, and even from getting started in the first place. They wield their power not so much through their actual ‘being’, but through the unseen voices in our heads telling us we can’t do it, it won’t work, we’re not good enough, and we’ll fail if we try.

Don't believe everything you think Sounding familiar? The thing is we often don’t even realise it’s happening, and when we do notice it, we keep it to ourselves because we think we’re the only ones. But have I got news for you! All of us have those critical voices. YES! All of us! They’re the voices of self-doubt, fear, hopelessness and pessimism. They keep us small when we need to be big. And the way to deal with them is to bring them out into the open. Straight away their power begins to diminish.

Financial confidence is an obstacle

Two of the hidden obstacles that frequently impact women are financial confidence and emotional confidence. These are the key themes at my next retreat “Framing my Future”. We’re going to dig them up and shine a light on them. We’ll bring them to the surface and get to know them a little better. We’ll scratch away and see what they’re made of. And we’ll use them to propel ourselves forwards towards our hopes and dreams for the future instead of allowing them to trip us up and keep us where we are.

Create a powerful mindset for your future!

Well actually, yes I can! The beauty of the process is that you don’t have to even have any real idea of where you want your future to be heading in order to benefit from this retreat. You’ll leave with the skills to create a powerful mindset to identify, challenge and manage your financial and emotional confidence no matter what path you take.

Retreat activities

I’m truly excited to be a part of this unique retreat! I believe when women gather together in groups with openness, warm-heartedness and shared intentions, that’s when magic happens! So I hope you’ll join us for this exquisite evening. Donna Neale-Arnold will be my co-facilitator. Donna brings a warm, caring and holistic approach to her financial therapy and homeopathy practices. She has a rich experience having worked in the corporate sector as well as community services and the health sector for many years.

Donna and I will guide you through a series of personal reflections followed by simple yet Creative Arts powerful creative activities. The gentle pace will support you to make valuable connections with your own beliefs and actions around financial confidence. You’ll identify the mindset you need to bolster your financial and emotional confidence, and to frame the future you choose. You will be provided with a light meal, delightful company and a gorgeous keepsake to take home with you that will frame your future perfectly.

Bonuses!

CD Give-away We will be giving away some special bonuses and door prizes at the retreat including beautiful journals, meditation cushions, carry bags, a Tony O’Connor CD of relaxation music, and more – fabulous gifts to support your self-care and progression!

Bookings are essential

Bookings are essential and limited spaces are available. It’s more fun with a friend or two (or more) so we are offering discounts when you book multiple tickets at the same time.

Here’s the deal: 3 hours of guided reflective retreat with two experienced facilitators, a light meal, all materials, a take home keepsake, a nurturing atmosphere to support your financial and emotional confidence, and opportunities to leave with a special bonus door prize.

Your investment:

Single ticket: $55
Double ticket: $100
Triple ticket: $140

To book, click here

For more information view the Facebook Event here

If you have questions, email Kathryn here

Make it Happen! Actions to take you from surviving to thriving

From thriving to surviving and back again

For most of my life I’ve enjoyed the challenge of setting goals and making them happen. I’ve learned that the actions I choose can take me from surviving to thriving. I love to have a go at something new, especially adventurous activities. For a few years this seemed to slow down a bit. Perhaps it was my added commitment to my young family, our relocation to a rural area, or maybe even a simple ‘rut’ I got myself into. When life was more about surviving the usual (and not so usual) childhood illnesses, school assignments, getting the bills paid, and retrenchments, I often felt a long way from thriving.

Maybe it was my approaching middle age that brought along a renewed urge to live life as fully as possible. I know that I function at my best when I have a goal to aim for, and so when I began to focus on this aspect of myself again, I rediscovered my passion for adventure. Here I will share with you the actions that took me from surviving to thriving – you can do it too!

Goal-setting and problem-solving are key skills to success

The skills of setting goals and creatively problem-solving are key factors to success. Success doesn’t just happen. You have to create it, to action it, and to problem-solve it. It doesn’t always come easily, and we often shy away from the actions we need to take. We secretly keep our inner dreams to ourselves out of fear of failure.

Get your goal out there!

I’m sharing with you one of my goals that I’ve had floating about in my head for a long time. Putting it out there in the public arena is definitely not easy. I have a lot of doubts about whether I’ll succeed, but if I keep suppressing my dream, there won’t be any chance of success.

Getting clear on my goal

I’m using the post 9 Steps to Achieving Your Dreams and Goals to help me get clear on just what it is I want to achieve, and why. This clarity will give me direction and motivation.

STEP 1 – IDENTIFY AN AREA FOR CHANGE

I want my life to be filled with adventurous activities instead of ho-hum routine.

STEP 2 – STAY FOCUSED ON THE CHANGE, DON’T BE DISTRACTED BY PROBLEMATIC THOUGHTS

There are plenty of problems associated with spending more time in adventurous activities. But when I’ve overcome them I’ll be living the life I want – full of activity, travel, inspiration, energy, feeling great! I’ll focus my attention on how I want it to be instead of what the problems are.

STEP 3 – SELECT YOUR SMART GOAL

I WILL GO ON AN OVERNIGHT HIKE – something I haven’t done before!

Is it specific? Yes

Is it measurable? Yes

Is it achievable? Yes, I’m comfortable and competent with bushwalking and camping, so the new challenge combines this with carrying my supplies.

Is it realistic? Yes, I’m reasonably fit, healthy, strong, sensible and organised. I’ll research and access resources and networks, borrow or buy equipment that I need.

Does it have a timeframe? I’ll avoid extreme weather conditions and give myself enough lead-in time to gather and test out equipment, do my research, and train to carry the weight of my pack. Spring will be an ideal season and I can select a date closer to the time based on weather and what suits my fellow hiker/s.

STEP 4 – WRITE IT DOWN!

Yep – here it is! In the public arena too! (Talk about pressure now!) But you don’t have to go public with your goal. There’s power in simply writing it down for your own reference.

STEP 5 – KNOW YOUR WHY! COMMITMENT NOT MOTIVATION!

I want to challenge the fears that limit me. I want to connect more closely with nature and discover my part in the world, learn to trust myself and stretch my limits, tap into my inner strength, develop self-reliance, and I want to finally use the backpack I bought years ago! When I feel unmotivated, I can look back at my “why” and stay committed to my goal.

STEP 6 – BREAK IT DOWN into steps

Research places, people, information, equipment
Talk to others who might like to share the adventure with me
Identify and collect equipment
Trial various hiking foods and equipment
Go on training hikes with increasing distance and weight in back pack
Select a date (and a couple of back-up dates in case of adverse weather, sickness etc) and book campsites if necessary

STEP 7 – STEP INTO YOUR GOAL

I’ll take each step one at a time and gradually work my way towards an overnight hike.

STEP 8 – CREATIVELY PROBLEM-SOLVE ISSUES THAT ARISE

There are some predictable problems, and other new ones might arise. But I won’t give up – I’ll use the Creative Problem-solving Train (keep reading).

STEP 9 – REWARD YOURSELF!

External rewards can be a blast, but that feeling of success I’ll have when I’ve achieved this goal – yeah, that – that’ll be my reward 🙂

6 steps to smash my goal using ‘The Problem-solving Train’

Before I even get started, I’m thinking of all the ways that I could fail! So here I’m using the Problem-solving Train to anticipate and manage the obstacles.

STEP 1 – Probable, possible and unlikely problems

Probable problems: no toilets or showers, snakes, sore back and shoulders

Possible problems: hot weather, cold weather, rain, leeches, bush ticks, insufficient drinking water, equipment too heavy or too expensive, no child care, fire danger

Unlikely problems: I might be miserable, difficulty finding a suitable hiking buddy, sickness

STEP 2- choose one probable problem and brainstorm solutions

Probable problem #1: No toilets or showers

Brainstormed solutions: Hike near, and camp overnight at a site with facilities, read about and listen to podcasts about bush toilet hygiene, read stories of overnight hikers, hold on and avoid toileting as much as possible, take a porta-loo, find out about toileting aids for bushwalkers, have a wash down or swim instead of a shower, avoid extremely hot weather, talk to experienced hikers about bush hygiene, remind myself that if others can do it so can I, think about how clean I’ll feel when I get to shower afterwards – WOW! There sure is a lot of possibilities here!

STEP 3 – pros and cons

Most of my brainstormed solutions are quite useful and viable, although I don’t think I’ll take a porta-loo (too heavy, smelly, awkward, embarrassing) and I don’t think it’s a good idea to avoid toileting (hmmm, that could be uncomfortable and bring on health problems).

STEP 4 – THE BEST OPTION/S

I think it’s best to deal with this problem from multiple angles so I’m going to include several action-based and mind-based strategies in my Plan of Action to deal with this problem.

STEP 5 – PLAN OF ACTION

Choose a route and campsite for my first overnight hike that has facilities

Read about and listen to podcasts about bush toilet hygiene – this could come in handy someday even if I don’t need it this time!

Talk to experienced hikers about my plans including managing bush hygiene

Read stories written by overnight hikers

Find out about lightweight toileting aids for bushwalkers

Remind myself that if others can do it, so can I!

STEP 6 – REVIEW

Once I’ve actioned my plan I can review it, even before I go on my first overnight hike. Am I feeling more comfortable about the issue of toileting and showering on my overnight hike? Are there any new problems I need to address? I can go back to my other brainstormed solutions, or come up with new ones. I can flex my plans to help me achieve my goal instead of simply giving up. I can push through the discomfort of the plan not working out perfectly, and tap into my determined attitude to succeed.

Keep on solving!

Once I’ve got my plans in place for all the probable and possible problems I’ve identified, it’s full steam ahead. I’m already most of the way there! It’s in this phase of identifying and then creatively solving the problems that most people get stuck. It’s this process that makes the difference on the road to success. And for me personally, it’s an exciting ride moving from surviving to thriving, making my goal of living an adventurous life a reality instead of leaving it as a whimsical dream. Stay tuned for future updates as I smash this goal!

FREE GIFT! To help you clarify and action YOUR goal (whether it’s big or small or anywhere in between), download your FREE printable Create Success With SMART Goals. This handy worksheet will step you through a simplified process to identify your S.M.A.R.T. goal, your “why”, the steps you need to take to achieve your goal, any problems that might get in the way of success, and creative solutions that will propel you towards success.

Click here to download your FREE printable “Create Success With SMART Goals” from the RESOURCES tab on my website, and check out the other printables and resources while you’re there!

6 Simple Steps to Smash Your Goals: Bring on the problem-solving train!

Today it’s all about smashing your goals in 6 simple steps using what I call “The Creative Problem-solving Train” model. My last blog post outlined the steps you need to take to successfully plan your goals, no matter how big or small. And today’s blog will help you to overcome the obstacles that can get in the way.

Human brains have evolved to focus more attention and energy on the problems of life than the things that are going well. So it’s no surprise that when we start to detail the specifics of our goals, our brains start thinking about all the things that will get in the way of success. Our inner chatter gets louder and louder. It itemises the multitude of reasons why we’ll never achieve our goal. And it all too often convinces us that it’s a waste of time even trying.

Don't believe everything you think! The key to managing this is to NOTICE that it’s happening. If you are are not aware of your inner chatter, you will unconsciously believe it and go along with it instead of challenging it.

Use your powers of observation to notice what’s going on inside your head, and then consciously choose how to respond to your inner chatter. This is your window of opportunity for getting on board “The Creative Problem-solving Train” that will deliver you to your destination – your goal!

So, let me introduce you to …

The Creative Problem-solving Train! Each carriage has a task to perform but remember to always drive the train from the driver’s carriage! This is where you get really clear about what the problem actually is so that you stay on track from the very beginning! The Creative Problem-solving Train is explained below in 6 simple steps so that you’ll smash your goals despite any obstacles, problems, barriers, issues or hurdles that arise.

The creative problem-solving train

The Carriages (or steps, if you prefer!)

1. Always start from the driver’s seat no matter how tempting it is to jump straight into one of the other carriages!! List all the ‘possible’, ‘probable’ and ‘unlikely’ problems, barriers and obstacles that might get in between you and your goal. Be honest and open with yourself and about your situation. It might seem counter-intuitive but don’t hold back. Bringing the issues out into the light of day and writing them down will DISEMPOWER THEM, and EMPOWER YOU towards your goal. If you notice an urge to deny or avoid the issues, write that down too. Shame, perceived laziness and fear are all barriers that can rob us of the opportunity as well as the joy of achieving goals.

2. Choose ONE of your ‘probable’ obstacles and brainstorm solutions to it. You’re not Let your ideas flow ... analysing your ideas at this stage so let go of the urge to find reasons why they won’t work. Remember to keep the CREATIVE in your creative problem-solving. Let the ideas flow no matter how crazy, impossible, or ridiculous they might seem. It’s often the ‘way out’ ideas that create a pathway to a solution, so get them all out there. Write them all down!

3. Now it’s time to do a quick analysis of the ideas you’ve thought of. Write down the pros and cons of each option.

4. Select the option that seems to be the best one, but don’t be overly focused on making the ‘right’ choice. Simply go with the one that seems the best in this moment.

What's my plan of action to deal with this issue? 5. Write down your Plan of Action so that you have a clear and concise guide to implementing your selected option.

6. Review the process. Has your selected option helped to solve the problem? Does it need Patiently persist! more time? More resources? Do you need to modify it? It’s important at this point to persist with your problem-solving rather than giving up with your goal. Persistence is a valuable skill that everyone can learn. It can make the difference between throwing your goal away, and celebrating success. If it’s clear that your selected option is not going to work, you can discard it and select a different one. Go back to Step Number 4 to choose a different idea and work your way through again. You might need to repeat these steps multiple times to find the best way forward. Combining two or more solutions might even be the most effective approach.

You can use the Creative Problem-solving Train process to work your way through all or any of the problems you’ve identified. Before you know it you’ll have a well-rounded strategy to manage everything that stands between you and your goal. If any new obstacles surface, use the same process to deal with them.

Well actually, yes I can! Blending creativity and logic is a powerful way to achieve success. Don’t allow your inner chatter stop you from getting started with your goals. And don’t let the obstacles limit you or your achievements. Follow the Creative Problem-solving Train to develop persistence and propel you forwards. Your mental health will thank you with improved self-confidence, resilience and unstoppability.

Next week I’ll share a goal with you that I’m working on for myself. Something I’ve been considering taking on for some time but haven’t because I’ve been playing it safe! But in my heart I know that I’m holding back on myself and will be disappointed if I don’t at least give it a try. I’ll lay all the obstacles out on the table (and there are plenty of them!) and I’ll use the Creative Problem-solving Train to help me develop a strategy to deal with them so that I’ll experience that sweet taste of success that comes with achieving a goal.

9 Steps to Achieving Your Dreams and Goals

Goals, resolutions, targets, dreams, visions….. Some of us love them. Some of us hate them. It’s understandable that you might be sceptical about them. Sometimes we set plans with good intentions and end up disappointed. Life happens in all its chaotic glory and sends our plans awry, we lose sight of our intended destination and lose hope, or we become despondent with ourselves, others or the world around us. Maybe we even forget what our goal was, or our priorities change and we let it go. Perhaps we achieve our goal but the reward at the end just isn’t there, as if the goal post has been shifted, or we’ve been deceived about the expected benefits. We can doubt our capacity to achieve what we set out to. In order to protect ourselves from further hurt and wasted energy we swear never to set New Year’s Resolutions again because they just don’t work. Sound familiar?

How I love goals! Let me count the ways!

I love goals. I have daily lists to help me stay focused and efficient. I also have weekly, monthly, 3 month, 12 month and 3 year work goals. I’m flexible with them, and at the same Daisies reach for the sun time I respect them. I teach many individuals and groups how to use goals to enhance their mental health and wellness, and I see amazing progress when they are used effectively. I also use goals in my personal life. I love the sense of satisfaction, self-worth and achievement that comes with goals. Goals also nurture inner skills such as persistence, patience, organisation, and problem-solving which can be applied to all sorts of other situations in life, and can have a therapeutic effect on your mind.

Goal-setting is a learned skill

Effective goal-setting is a learned skill. Once you have it, the sky’s the limit! But the down-side is that if you experience a sense of failure with your goal, and if you don’t adjust your sails and use creative problem-solving, it can put you off for life. Remember to practise, persist, and problem-solve just as you would with any other skill!

9 steps to achieve your goal successfully

Step 1 – Identify an area for change

Identify one area in your life where you’d like to see some change. Select something you have some control over that centres around yourself. Focusing on things outside your control sets you up for failure. Where would you like to see a change?

work
relationships
friends
lifestyle
health
spirituality
finances
family
home
recreation
__________

Step 2 – Stay focused on the change, don’t be distracted by problematic thoughts

You might notice your thoughts jumping straight away to all the problems, barriers, obstacles and impossibilities associated with your desired change. For now, acknowledge your brain is doing its job of trying to protect you from failure, and try to let go of those thoughts. We’ll be coming back to them so stay focused on your desired change for now.

Step 3 – Select your SMART goal

SMART is an acronym to help you remember the key elements that can make or break your goal.

S – Specific Know exactly what your goal is. Take the area you selected in Step 1 and narrow your goal down as much as possible. Keep it simple, clear, concise and specific. Vague, general statements about your goals are not helpful – they lack direction.
M – Measurable How will you know when you’ve achieved your goal? If you’ve left your goal as a vague statement (eg “Get fit”) how will you know when you’ve achieved it? Being specific will help you to measure it (eg “Swim non-stop for 15 minutes”).
A – Attainable Set yourself up for success! What are your expectations? Is your goal achievable?
R – Realistic Are you being realistic with your goal? Do you have access to the resources and supports you’ll need? Do you have the energy to put into it?
T – Time frame Set a time frame to achieve your goal. Deadlines help us stay focused. Be flexibile though so that you can make adjustments if your goal takes longer than expected.

Step 4 – Write it down!

This is a really powerful action to take! Writing it down makes it more real, more tangible. Share it with others if you like, or come back and look at it yourself as a daily reminder to keep you actions in flow with your goal. It’s your personal marketing plan designed to keep you coming back again and again to what’s important to you.

Step 5 – Know your WHY! Commitment not motivation!

Motivation is a very temporary and fickle thing. It can’t be relied on. Commitment is what will keep you working on your goal whether you feel motivated or not! Why is your goal important to you? For your overall health? To keep up with your kids / grandkids? To have more financial freedom? Something else? Write your WHY down next to your SMART GOAL. It will keep your compass pointed in the right direction.

Step 6 – Break it down

Write down 5-10 steps (in order) you’ll need to take to achieve your goal. If your goal is to swim non-stop for 15 minutes, the steps might include:

buy suitable swimming attire
find out about pool membership / entry fees
go to swimming squad once a week to improve technique and fitness
ask a friend to be a swimming buddy
swim at least 3 times a week
swim 1 lap non-stop
swim 5 minutes non-stop
swim 10 minutes non-stop
swim 15 minutes non-stop.

Step 7 – Step into your goal

Take each step one at a time.

Step 8 – Creatively problem-solve issues that arise

I can I will Remember all those problems your mind started to thinking about in Step 2? Problem-solving is where the power is (another blog later this month will look at this in more detail). Persistence makes all the difference between giving up on your goal (and yourself) and being unstoppable. Some of the problems will be predictable and you’ll be able to plan for them. Others less so.

Step 9 – Reward yourself!

What will be your reward when you’ve accomplished your plan? Will it be an inner sense of satisfaction? The simple pleasure of knowing you’ve done what you set out to do? Improved energy or a sense of wellness? Or will it be an external reward like buying yourself a new set of flippers? Or perhaps entering a race? A word of caution here to make sure your reward aligns well with your goal and that you don’t self-sabotage your efforts.

More on goals, obstacles and problem-solving soon!

You might have guessed by now that this month’s theme is all about GOALS! Over the coming weeks I’ll be sharing with you one of my own personal goals using the 9 steps listed above. I’ll be delving into the barriers I’ve identified to achieving my goal, and I’ll share with you the not-so-secret secrets to creative problem-solving so that we can get ourselves unstuck when things get tricky.

Have you signed up yet?

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