New Year's ResolutionS? GRR First!

Gratitude & Reflection Ritual (GRR) (1).png

Liz Traines Coaching turned 2 this month! It's an exciting milestone - my love for learning about your life, career, and identifying your purpose is here to stay!

With anniversaries and the holiday season, many of us think about making resolutions and goal setting. However, before we do that, I want to first encourage something I call the:

Gratitude and Reflection Ritual (aka GRR)
 

Why? Because the GRR helps us grow in alignment with our deepest desires and purpose. When we connect with 2017's most meaningful moments and ask ourselves "Why?" they were so important, we build energy and momentum to take with us into 2018. Harvard Business Review reported, "Employees who spent 15 minutes at the end of the day reflecting about lessons learned performed 23% better after 10 days than those who did not reflect." Similar results were observed with morning reflection and planning too.

Want those results in your work or life, but feeling a little overwhelmed about getting started? I'm sharing my own 5 question GRR process with you, to make this easier. Just copy and paste the questions below into a doc and start typing!

The Gratitude & Reflection Ritual (GRR)

  1. What are your proudest accomplishments of 2017? Why?
  2. How are you feeling about closing out 2017? Why?
  3. What moments were the most fun for you in 2017? What made them special?
  4. What moments were most difficult and how did you overcome them?
  5. What are you most grateful for as you head into 2018?

Don't like the idea of typing these things out, you get to GRR however you like. A conversation with a trusted friend or mentor? A cup of coffee and your favorite pen/journal? Find your style. Taking the time to do this will help you feel much more in control and excited about your life!

Next week, I'll share with you how I'm setting my 2018 personal and business goals/New Year's resolutions. If you want to talk through any of this, please schedule a complimentary clarity session with me. 

Need some inspo? Here is the [consolidated] version of my answers to give you some ideas:

What are your proudest accomplishments of 2017? Why?

  • Officially transitioned to career and lifestyle coaching, my dream niche. I didn't feel I was ready for this straight out of my corporate career; I had to create my own career and lifestyle, the way I wanted it and know that it was here to stay! (Otherwise, I'd feel like a fraud). I know my business will continue to evolve as my life and priorities shift, and I'm excited about that evolution! 
  • Building some really special relationships - ones that feel fully rooted in my truth, and being my most authentic self.

How are you feeling about closing out 2017? Why?

  • I'm feeling accomplished and proud - I've run a business for two years now and I'm growing personally and professionally in the ways that feel most important to me. 
  • Liberated by the freedom to execute my goals and dreams, my way.
  • Confident (but not in an egotistical way) about where I've come from and that I've got the tools I need to get me where I want to go (or that I'll figure it out along the way, if I don't have the answer). 

What moments were the most fun for you in 2017? What made them special?

  • Numerous dinners/lunches/coffees I've had with strong, supportive, entrepreneurial women this year. They light me up. They inspire me to keep going (and growing) and let me know I'm not alone in my challenges and that it's amazing to celebrate accomplishments too!
  • Laughing with my clients. We do our best to give rightful attention to individual challenges and then laugh through the process of overcoming them as much as we can!
  • Trip to Colorado, the company was the most special part, but I felt carefree and independent despite being attached to another human the whole time. Who I'm surrounded by is more important than where I'm going.

What moments were the most difficult and how did you overcome them?

  • Overcoming fear has been the most difficult. Whether the fear has been related to dating, my business, friendships, etc... it still exists, but I'm letting go and not letting it stop me. Now, I do my best to shift my perspective to what IS going well and connect emotionally to the most recent moments that have been filled with love and gratitude. 

What are you most grateful for as you head into 2018? Why?

  • Freedom to do WHATEVER I want in life and in business. Despite tumultuous political times, and (of course) the obstacles of social and economic pressures, I live in a country that allows freedom in more ways that I can imagine. I will not take this for granted.
  • Loving relationships and support. I know I can do a lot on my own, but without love and tribal support, my reach and potential becomes capped. Love and support gives me extra energy, ideas, and resources I can't create by myself. This fuel is a gift I'm VERY grateful for.
  • Stanley (photo to the right explains all)

 

Get Off The Hamster Wheel

Get Off The Hamster Wheel

Burnout is real. Whether it's physical, mental or emotional, it's not fun. I don't know anyone wouldn't sign up for a burnout immunity vaccine (even if it had side effects, lol!).  

I went through MANY burn outs in college and corporate America, but now, three years into entrepreneurship, a profession that some would say is most well-known for burnout, I've maintained my energy (yes, I still get sick, I'm human) and am still excited (if not more excited about my work). So, what changed? 

How "connected" Are We, Really? (3-Mins)

How "connected" Are We, Really? (3-Mins)

In the age of constantly being "connected," statistics show that loneliness levels have more than doubled since the 1980's. Loneliness affects us mentally, emotionally and physically; in other words, life expectancy declines as loneliness rates increase. These statistics confirm that humans NEED real, meaningful connection, not only to thrive, but, most importantly, to survive.

So why, if we're constantly connected, are we so lonely?

Me Too... but what now? (4-min Read)

Me Too... but what now? (4-min Read)

We need LIGHT NOW to encourage healing and change!  And for the first time in my life, despite the moments of hurt, the pain I've experienced (and processed), the pain I see others going through while we witness a devastating, but unsurprising, reality in the #MeToo movement***, I'm not afraid to be authentic about how frickin' awesome life can be. I feel called to express this joy as a way to bring light to a dark week, but also to highlight that authenticity fuels change where we need it most. 

#GenuineVibesOnly (4min Read + Audio)

Leading with positivity, optimism, love, and joy are a super important part of living a full, meaningful life. However, we are human, designed to experience a full range of emotions. It can even be harmful to our mental health and overall wellbeing to only express positive emotions.

I've spent a lot of time learning how to express my full range of genuine emotions. Smacking a smile on my face came very easy for me, but emotions like anger, sadness, frustration, disappointment, etc... were more difficult. I was the type to say "yes" to too much and bottle it all up until I was about to explode. I'm still a work in progress, but let's just say, a mindfulness practice is VERY worth the time (and the financial investment too)!

Choosing Love in a time of fear - 4mins read

Tuesday night... Idea Potluck in Chicago. 6 minutes. 8 speakers. I was nervous. I was sharing something new, something that made me feel vulnerable... it felt really big for me - imposter syndrome popped up: who are you to speak about this topic? What do you know about fear and love? But I took a giant deep breath, focused on all that I do know, how I feel called to share this, and went for it. It was fantastic - the crowd's applause made me feel so alive and supported. I hope you enjoy it:

Not All Who Wander Are Lost (3 Min Read + Audio)

Not All Who Wander Are Lost (3 Min Read + Audio)

A good quote, questionable who said it first (JRR Tolkien seems to be the winner on Google), but, nonetheless, fitting for my post this week.

Feeling "lost" is uncomfortable. The thought of sharing this out loud with another person is even worse to think about, especially when it appears that everyone has this thing called life all figured out. So we sit in our discomfort and assume that we're the only ones who feel it.

What's ironic is, feeling lost, overwhelmed, uncertain, chaotic, disoriented, purposeless, whatever you want to call it, is a shared human experience. We ALL feel it at given times in our lives. Life is unpredictable and throws us curveballs into situations we can't possibly know how to navigate on our own.

Why invest in a coach when you can read a self-help book? (3 min Read)

Why invest in a coach when you can read a self-help book? (3 min Read)

A frustrated career change client of mine recently asked during our clarity session, "How is investing in a coach or attending a retreat different than reading a self-help book? I've tried so many different things, nothing sticks." I said, good question... because a good coach meets you where you are on your journey and customizes a program to your specific needs. A book can't do this; you are responsible for the customizing. I thought more about how I'd elaborate if my client wasn't satisfied with my first answer, because, it's a good question. So here goes...

Always want what you can't have? Follow these 3 Steps:

Always want what you can't have? Follow these 3 Steps:

I got inspired by a college friend's Facebook post this week: "Why do we always want the things we can't have?" I thought about it, and reminded myself that I always used to feel this way... I wanted a Bottega bag, a stronger connection with my partner, straight A's, a promotion, luxurious tropical vacations, etc... it felt like these things were so far out of my reach and I had accepted that they would never happen. 

But the truth is, I don't feel that way anymore. Sure, I have wants and dreams for myself (and one day I will buy myself that Bottega bag because they are just so damn beautiful)! But I don't think about it as "wanting what I can't have;" instead, the dialog in my mind has changed to: