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THE 6 P’s TO OVERCOME PROCRASTINATION

http://www.youtube.com/watch?feature=player_detailpage&v=_mFuZncR734

If you’ve found yourself putting off important tasks over and over again, you’re not alone. Most people procrastinate to some degree.  Is procrastination stopping you fulfilling your potential and unsettling your life?

You procrastinate when you put off things that you could be, or know you should be, focusing on right now, usually in favour of doing something that is more enjoyable or that you’re more comfortable doing.

Putting off an unimportant task isn’t necessarily procrastination; it may just be good prioritization! If you have a good reason for rescheduling something important, then you’re not necessarily procrastinating. However, if you’re just “making an excuse” because you really just don’t want to do it, then you are.

The key to taking back control is to recognize when you start procrastinating, understand why it happens and take active steps to manage your time and outcomes better. To have a good chance of conquering procrastination, you need to be aware straight away that you’re doing it. Then you can identify why you’re procrastinating and take appropriate steps to overcome the block.

Here are my 6 P’s for creating a new habit of action rather than non-action or avoidance:-

  1. PAY OFF – Establish and brainstorm what are the great things      that you will get once this is done.       WHY is it important to you?
  2. PEOPLE TO TELL AND PROMISE – Name your task and put a deadline      on it, then tell someone or a group of people and promise to have it      finished and ask for their support.       This creates an atmosphere of accountability and is a psychological      incentive for you to complete what you have been putting off.
  3. PREPARE AND HAVE A PROCESS – Prepare all that you need to get      this task done and have a list, diary and a process.  Are you going to do it all, in what      order, or are you going to break it down into smaller tasks?
  4. PAY ATTENTION – Be completely present with this task, no      breaks, no interruptions, and no distractions.
  5. PRACTISE – just keep following this guide on all tasks you      feel overwhelmed by or struggle to complete.  You don’t have to get it perfect,      practise will allow you to just do it and create a new habit of work/task      completion.
  6. PRAISE & CELEBRATE – Give yourself a big pat on the back      and reward each time you achieve your goal.  This will encourage you to keep going      forward.

One of my most favourite action steps is to aim to “eat an elephant beetle” first thing, every day; which means conquering your hardest, least desirable task first thing in the morning so you don’t have to carry the load in your mind around with you all day.

Get started today and kick procrastination to the kerb! Kirsty 🙂

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In the Pursuit of Happiness & Health have we forgotten the most important Relationship?

Emerging research suggests a strong peer network in the workplace and having close and supportive relationships personally and intimately helps individuals live longer and can increase happiness and health by 80%.

Researchers from Flinders University, found that people with the highest number of close friends outlived those with the least friends by 22 % – on average, living to the age of 79, compared to 65.

Australian Bureau of Statistics (ABS) data on death rates shows people living in intimate relationships (including those in married and de facto relationships); – both men and women – have lower death rates than single people in almost all age groups. A 2009 study from Harvard Medical School found that the more friends’ women had, the less likely they were to develop physical impairments as they aged, and the more likely they were to lead joyful lives.

I am seeing more and more clients suffering from stress, emotional issues, and physical illness and overwhelm than ever before.  The surprising link I am finding is the increase in the breakdown in having close and trusted relationships in our society today from home to workplace is a huge contributing factor. Most people who are finding difficulty creating healthy relationships with others admit to not knowing or even liking themselves and continuously put themselves in a position of being put down and criticized, which is having a dramatic impact on their health, happiness and success.

Having a hand to hold as you go through life makes the difficulties we all experience easier to deal with. When things go awry, knowing that your friends, partners, family members and co-workers have your back allows you to go through whatever you have to and come out the other side a more positive person.

Recent studies are showing that there is a link between the increase in depression, social isolation, stress and hostility in our society and the breakdown of supportive relationships.

The road has been bumpy and long to get to the point of this social and relationship crisis, and with more people reaching out and searching for answers I have been driven for over a decade to create awareness and educate people to be able to create excellent relationships that support them to excel personally and professionally.

The system and process I have created and teach to others incorporates wisdom from my own experiences and the Blue Zones by writer and explorer Dan Buettner, who has spent his life traveling the world in search of answers. Buettner argues that relationships are really the key to lifelong happiness, noting that “the happiest people socialize about seven hours a day,” and that “you’re three times more likely to be happy if you are married … and each new friend will boost your happiness about 10 percent.” He also states how important good relationships can be in the workplace, adding that “the biggest determinant of whether or not you’ll like your job is if you have a best friend there, more so than how much you’re paid.”

It has been said that you are the average of the 5 people you are around the most.  Your results will reflect this average from career, lifestyle, health, happiness, home, beliefs and even holidays.  I have seen people achieve the most extraordinary results in all these areas from becoming aware of this, making changes and consciously creating and embracing more meaningful and supportive relationships personally and professionally.

Surround yourself in people who uplift you and inspire you, search for those people, be your own best friend and be open to being loved and showing how much you care for others.  Your health and happiness is determined by these connections, so make it a priority for you today.

Kirsty 🙂

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Creating more in your life through Volunteering

When you think of volunteering a few common thoughts that may come to mind immediately are:

  • where will I find the time for it,
  • doing something for nothing,
  • having to do something that you may not necessarily be interested in, or even
  • having to share time with people whom you don’t know.

This could all be true; however what I would like to share with you is the endless opportunities that are possible being part of a volunteer program.

It has been proven through research and countless interviews with successful people that part of a flourishing, satisfying and happy life experience is the ability to give back to your community, meet new people, network and share your skills, knowledge and your resources.  As a result you learn new skills and become a part of creating something that makes a difference to others.  This can be especially true for business people; and all this can be achieved through choosing to volunteer your time regularly.

There are many different programs to participate in. For example:

  • helping at your children’s school,
  • planting tree projects,
  • pro bono organisations,
  • sporting programs,
  • clean up your neighbourhood groups,
  • helping in hospitals,
  • developing or assisting in self help or like interest groups.

If you Google ‘volunteering’ in your area you may find it amazing how much is out there and happening right now.

The benefits to you could be meeting:

  • new clients,
  • new friends,
  • developing and enhancing your own self worth,
  • spending more time with family who choose to participate as well,
  • setting great examples for your children and
  • learning new things about yourself, others and different ways of doing an activity.

People who volunteer their time, whether it be once a week or once a month, have been found to be happier, interesting, fulfilled and possibly most of all have a stronger connection to their community and sense of self and where they belong in the bigger picture.  These people also find their resources grow and their business shows positive signs of growth.

Volunteering allows you the opportunity to safely step out of your comfort zone and do something different which in turn encourages you to take action on things you may have previously thought impossible.  Try it and see.

The key is finding an organisation or group that interests you or you are passionate about.  If you decide to volunteer for something you don’t believe in or support, it will soon become a chore and you will not stay the distance.

A sense of community and contribution; where everyone helps everyone else to develop, is not lost. It may seem though, not to be as high a priority as years past.  Could this be why there are some of the issues in society today?  Could we overcome this by satisfying our need to encourage and develop our community?  What would we loose by making some time to help?  Or what could we gain?  The possibilities are endless; all you need to do is take the first step.

Kirsty 🙂

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Are you Mindful to practise Mindfulness?

 


Mindfulness is a form of self-awareness that focuses our attention on the task at hand. – A moment by moment awareness. When we are mindful, our attention is not caught up in the past or future, and we are not judging or rejecting what is occurring at the moment. –  We are present.

This kind of attention creates acceptance, energy, clear-headedness and a feeling of joy.  I have found it is a skill that can be learned and cultivated by anyone.

When you have a mindfulness practise in place some examples of what you will experience are:

  • Having a better relationship with stuff that is happening
  • Being aware
  • Being more flexible
  • Experience a Relaxed state more
  • Not being stuck in the past, fear or worries
  • A Stronger immune system
  • More energy
  • More happiness
  • Management of anxiety and depression
  • Have the skills to overcome overwhelm
  • Creating a positive and calm experience of daily life
  • Paying close attention, on purpose, right now, without judgement in your life.
  • Being in the moment for what it is, not a reaction or prediction.
  • Body Regulation & Better Health
  • Better Communication
  • Emotional Balance
  • Insight
  • Empathy
  • Creativity & Intuition enhanced
  • Resilience
  • Feelings of Stability
  • Kindness & Compassion
  • Non-Reactivity or you Act and not React

Mindfulness has been adapted for use in treatment of depression, especially preventing relapse, anxiety disorders, stress, behaviour problems, interpersonal conflict, confusion, despair and for assisting with mood regulation.

The potential of these mindfulness and acceptance based approaches have bought in a new wave of cognitive behavioural treatments for familiar problems.

Everyday do a mindful ‘self-check’. You only have right now. Use it to its best advantage. Mindfulness trains you to become aware of what is going on inside you and how your inner world of thoughts and feelings are reacting to the events that are taking place in the world around you.

When you develop this kind of awareness, you will be more aware of inner disturbances if they arise, and therefore more able to take steps to maintain a positive outlook if they do.

Often, stress and anxiety build up over a period of time because we are not paying attention to what is going on inside us.

How do your thoughts and words impact how you feel?

How do your emotions unconsciously drive your behaviours?

Without conscious awareness of these subtleties we have very little chance of changing them. With awareness and mindfulness we have the opportunity to determine the amount of happiness and joy in our life. As we become self-aware we have the opportunity to make choices instead of just react from habit or negative emotions.

A quick mindfulness exercise is S.T.O.P.

  • Stop,
  • Take a Breath,
  • Observe what you are feeling and thinking,
  • Proceed and Participate in what is most important.

Be mindful and watch your life expand to become extraordinary.  Kirsty

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The Most Important Relationship – The Relationship with Self

http://www.youtube.com/watch?list=UUayt8lULMkBYG-OMyb9_PiA&v=xnC_TiZeZCQ&feature=player_detailpage

Carl Jung said “the most terrifying thing is accept oneself completely”. I also believe though once you overcome that terror, embrace all the perfect and imperfect things about you, the sense of freedom, peace, acceptance, drive, determination and certainty is priceless.

Knowing yourself is important in relationships because everything that happens to you, every one you attract, is a reflection of what you believe about yourself.

You cannot outperform your level of self-esteem. You cannot draw to yourselves more than you think you are worth. So take time to:-

  • Find out who you are.
  • See yourself and your place in your relationships as it is, not worse than it is.
  • Be aware of how you feel, think and act at all different times of the day.
  • Accept yourself completely the way you are, what you believe, what you love and like and don’t like.

The relationship you have with yourself is arguably the foundation on which your other relationships are built, and credible studies are now supporting this view.

High self-esteem predicts better relationship satisfaction and less mental, emotional and physical illness.

People with self-worth appear to respond more constructively and positively during conflict or when challenges or pressure appears in their lives.

When was the last time you checked in…

  • Are you your own best friend?
  • What is important to you?
  • What do you love doing?
  • What do you like?
  • What are you good at?
  • What are your habits, good and bad?
  • What emotional state do you allow yourself to be in most of the time?
  • What don’t you like?
  • What sort of people do you like being around?

When you can answer these, confidence will surely follow as you can be more mindful of your needs and what you would like to improve on in your life.

You will also become more trustworthy to others as they will feel and see that there is no ‘funny’ feeling about being around you as you are honest, genuine and self-assured.  You are being yourself, not someone you think others will approve of.  The only approval you need is your own.

Kirsty O’Callaghan

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I Want What She’s Having

Winter is here, a time of reflection, rest and shorter days and longer nights.  I think a lot of people are reflecting lately because a question that has been asked of me regularly is “how do you do it? How do you stay on track, fit it all in and still seem to be smiling?” I have even had said to me “you are so lucky and it must be good to not have anything going wrong for you!”  Well, let me tell you a secret…. My life is filled with ups and downs, challenges and happy moments.  There are times I feel overwhelmed and there are times I experience such a sense of peace that it brings a tear to my eye.  So how do I do it?  I want to share with you what comes to the top of my head that works daily for me.

  • Have a to do list, with at least 7 things on it each day to keep your wheels moving.
  • Know what you love doing, need to be doing and want to do and include regularly.
  • Gain support of others.  Friends, family, those that inspire you and have a mentor to keep you on track and can share their secrets to success with you.
  • Smile and laugh everyday.
  • Be aware of taking things personally, and attempt not to.
  • Honour your feelings, whether good or bad, sit in them for a time, and when the time you have given them (5 minutes, 1 day, overnight) has passed, get on with it.
  • Know who you are, why you are and who you want to become.
  • Listen to your body and mind.  Fuel your body (eat) for health and energy and when your inner dialogue is negative, replace with more purposeful thoughts.
  • Don’t be afraid, there is nothing too big that you cannot overcome it; you have got this far haven’t you?
  • Not everyone is going to agree with you and some people will let you down.  How you choose to react to this is part of how you will feel in your life.
  • Take stock daily of all the wonderful things and people and opportunities you have, then build on it.
  • Look after you first, then there is more of you to give to others.
  • Whatever is important to you, put this first, then let the rest roll out.
  • Always know what you want to your future to look like, include and become.  This way you have a path to walk with purpose.
  • Get involved, get out there and support, help and mingle with your community.
  • Life isn’t unfair, life is full of lessons, experiences and tests to allow us to become bigger than we were yesterday.  Seize the moment of expansion with all you got!

I hope some of these have given you an insight into how I find my centre daily and may have given you a couple of light bulb moments too.

Have a fabulous day, Kirsty 🙂

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Picking your state and intention for the day – YOU GET TO CHOOSE!

Do you just get up every morning, head hung low, would rather be back in bed? Do you just get up and start going through your morning routine, putting one foot in front of the other? Do you wonder where your motivation,let alone inspiration have gone?

I have realised that beginning the day with no clear direction, no high expectations and on automatic pilot does not get me the results I want or need. I am going to share with you a couple of tricks to get you feeling more energetic andinspired each day.

Know your overall picture/goals for the next couple of years. It always brings more meaning to your life when you know where you are headed. Where do you see yourself in 2 years’ time? What is happening? Who is with you? How are you feeling? What are you doing? Remember, it’s not what you don’t want, it is what you would like to work towards and where you want to be.

Once you know where it is and what you want, pick a state that suits this part of your life. Is it happy, healthy, open, engaging, pumped, peaceful, in control,respecting and respected, grateful, confident, valued, or the like? Once you know the state that feels right, get in that state from right now. Remind yourself constantly I am……. today.

Set your intention for each day. What do you intend to do, to be, to achieve,to overcome, to create? Know this, write it down and begin.

Try this for the next month. I will guarantee you will see your life become more enjoyable, you will get more meaningful things done and you will move away from what you don’t want because you are too busy getting what you do want and enjoying yourself!

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On the Move

0_0_0_0_250_334_csupload_55155405How is your year been going? I know here we have had lots of exciting changes, met a lot of amazing people, welcomed new clients and learning so much as we go.

We are also moving this month. Not far, just a few minutes away. As with all moves there is excitement, exhaustion and lots of organising, list making, phone calls and interruptions. I have also had my eldest son move back home and I caught a bad case of the dreaded flu bug.

My motto’s that everything happens for a reason and never give up has helped me immensely. There is no challenge to large on the road to change and there certainly hasn’t been anything yet I could not handle. So I take a breathe, do what I can, smile and laugh with my kids, my husband and friends and keep the wheels moving.

I find that if I can just change my thinking when it all seems to be getting a bit ‘heavy’, even just put the issue to one side for an hour, I normally come up with a brilliant way to get around what could of potentially been a problem. I just keep clear on where I am going, and if things get in the way, unexpected things and people turn up that just tells me I am moving.

So my advise for you as we head into Autumn is keep your focus, keep moving and believe that you will get there with many more great opportunities that you could of imagined.

Kirsty O’Callaghan www.unity-qld.com.au Be Fabulous Today 🙂

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Be Resilient In Times Of Change

There is a lot of change happening at the moment. Changes in the private sector, the public sector, schools, retail, just to name a few. During times of change you often find yourself feeling overwhelmed, uncertain, frustrated and unsure of what you can do to cope.

Resilience is a constant belief in you to be well,to be happy, and to be better. Resilience is an inner quality that allows you to be knocked down by life and come back stronger than ever.

Rather than letting failure or change overcome you, you can find a way to get back up, get back in control, re-invent yourself and your circumstances and use this as an opportunity rather than a misfortune. After experiencing hardship resilient people are able to change course and soldier on.

Psychologists have identified some of the factorsthat make someone resilient, among them –

•           a positive attitude,

•           optimism,

•           the ability to regulate emotions,

•           and the ability to see failure as a form of helpful feedback.

Resilience is the process by which you adapt to changes or crises, like death, tragedy, the loss of a job, or financial problems. Resilience is not a character trait – it can be learned by anyone, but learning it does require time and effort, and the effort you put in is well worth the rewards.

Here are 10 resiliency-building tips:

  1. Get adequate restorative sleep. Poor sleep patterns and stress go hand-in-hand.
  2. Engage in adequate physical exercise daily. Exercise is a major buffer against stress, including stress from depression.
  3. Maintain a healthy diet. You will not feel good about yourself, have enough energy or promote your bodies healing process if you continually eat junk food, or have an unbalanced diet, or eat food that is loaded with preservative, additives and chemicals or have above recommended portion sizes.
  4. Have a loving support system; relationships which convey understanding, respect and interest and are grounded in good listening and establishing safety and basic trust. Quality social support correlates with higher levels of resiliency.
  5. Meet challenges as they occur and avoid procrastination and the stresses that come from it and crises that arise from delays.
  6. Build tolerance for doubt and uncertainty, attempt to stay in the present moment being Mindful, and you are less likely to experience anxieties related to a need for certainty.
  7. Express values, such as responsibility and integrity. This gives you a firm base for change and decisive action.
  8. Work to build high frustration tolerance. High frustration tolerance, cognitive flexibility, and a problem-solving mindset are the corner stones of resilience.
  9. Be an optimist. Make lemonade out of lemons!  This type of sunny disposition with a small dose of realism is the best way to, achieve your goals and meet your commitments, overcome challenges and keep a smile on your face (which of course sets off beneficial health promoting hormones).
  10. Boost resilience by reducing your risk of negative thinking and increase your chances for realistic positive and pro-active thinking.

There are times when we are put off course, dramatically and painfully, to begin again and become more, better and brighter than we were previously.  There are times when we question the method of redirection.  What I know is that greatness is born of adversity, so if there is a grand opportunity in this time of change for you, what could it be?

To get your pack of resilience cards personally designed and created by Kirsty click here

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What worth do you put on you?

This is one of my favourite ‘thinking’ stories.Isn’t it funny how sometimes a simple metaphor can put things in perspective.  I wanted to share this today to inspire you to feel your worth no matter how ‘crumpled’ and ground down with life you may feel.  As you go into the next year, let go of your limiting perceptions and embrace your true worth and who you are, that is the place of miracles!

A $100 Dollar Bill Author Unknown

“A well known speaker started off his  seminar by holding up a $100 bill.  In the  room of 200, he asked.  “Who would like this $100 bill?”

Hands started going up. He said,  “I am going to give this $100  to one of you –  but first, let me do this.”

He proceeded to crumple the  100 dollar note up. He then asked.  “Who still  wants it?” Still the hands  were up in the air.

“Well,” he replied,  “what if I do this?” He dropped it on  the ground and started to grind it  into the floor with his shoe.  He picked it up, now crumpled and dirty.  “Now, who still wants it?” Still the hands  went into the air.

“My friends, you have all learned  a very valuable lesson.  No matter what I  did to the  money, you still wanted it because  it did not decrease in value. It  was  still worth $100.

Many times in our lives, we are dropped , crumpled, and ground into the dirt   by the decisions we make and the circumstances  that come our way.

We feel as  though we are worthless;  but no matter what happened or what will  happen, you will never lose your value.

Dirty or clean, crumpled or finely creased,  you are still priceless to God and to those who  love you.

The worth of our lives comes, not in  what we do, what we have or who we know,  but by…WHO WE ARE.

You are so special in all the world  there is only one you — don’t ever forget it.

Remember, you may be only one person in  the world, but you may also be the world  to one person.”

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