What is The Daring Way™?

Avoidance of fear and things we dislike is only human. Our brains have wiring to seek pleasure and avoid pain. However, this avoidance can harm the person you want to be, the goals you want to achieve, and the relationships you want to establish. And there's the ever-present pressure to have it all "figured out."

What stands between you and those things you want? Is it fear, shame, or simply feeling unworthy?

To make new choices and create change in our lives, we must understand the obstacles that get in our way and how to conquer them. It means having courage and vulnerability. Many people will lock in on what they believe is right and stay the course, but it is much more common to feel unsure or try several paths before developing a sense of what is right. Vulnerability is not a sign of weakness; it is the bridge between your fears and what you truly want.

The Daring Way™ workshop through Bauman Consulting Group in Loveland, Ohio, helps you build the bridge. It helps participants recognize they are worthy of love and belonging no matter their path. It teaches us to acknowledge and utilize the power we have within ourselves.

The Daring Way™ is an empirically based training and certification program for helping professionals, based on the research of Dr. Brené Brown.* The work focuses on courage-building, shame resilience, and uncovering the power of vulnerability. The methodology is designed for individuals, couples, families, and groups.

The Daring Way™ workshop is for those who feel like they are not living their lives fully. Maybe they are afraid to present themselves with worries, such as an interview for their dream job, a crucial conversation with their partner, confronting life after a divorce, or a challenging relationship with a family member.

It is hard to show up for the scary things because we are afraid of what will happen if we fail or fall short of expectations. So, we avoid and then avoid some more. Then, as we get closer to the event, we start anticipating our negative self-talk voice: “Who do you think you are? Why do you think you'll be successful? Don't even try; you are sure to mess it up.”

The Daring Way™ gives us a method for working through issues that hold us back from accomplishing hard things, professionally and personally. Contact Bauman Consulting Group today to reserve your spot for one of our upcoming workshops at info@baumanconsultinggroup.com. Mention this article for 20% off the registration fee.

*The Daring Way - Brené Brown. https://brenebrown.com/thedaringway

Gift Giving Ideas for People Who Have Everything

It is a long-standing tradition, for many individual reasons, that we give and receive many gifts while bringing in the new year. However, we all have that one person in our lives who seems impossible to shop for: they might own everything they want and need, or they do not care for gifts. Buying for them can be time-consuming, but we hope to help with a small list of possibilities. Our recommendations include homemade items, time, personalized treasures, and experiences that only you can provide. These ideas are sure to work or at least get your creative thoughts going for those left on your list. 

Homemade gifts are sometimes the best choice for showing others how much you care. Think of your talents and how you can apply those to create something special. For example, use the family recipe for holiday cookies and ship them to a family member spending the winter season alone. If baking is not for you, write a song, deliver an in-person performance, snap a picture, frame it, and attach a touching note.  

The gift of time is truly the most precious. Our days are busy, and people fill their lives with tasks and events more than ever. When you think of the people impossible to shop for, would they enjoy a brunch date (your treat), a trip to the movies, or even an afternoon at the park? Sometimes when we are focused on giving tangible gifts, we overlook what would have the most value for the people in our lives. 

There are so many personalized gifts available online, from keychains with messages on them to etched maps marking the exact location of the place you met someone. It is incredible how specific one can be when giving a gift, so think of something unique about your hard to buy for person, maybe the date they retired, or an old vinyl record they love and make a new memory by reminding them of something special. Or, for a good laugh, upload your picture and get a pair of socks made with your funny face printed all over. 

Experiences are hard to wrap and impossible not to love. The people on your list that are hard to shop for have most likely mentioned an idea they find interesting or something they would like to try. For some, it is an ice-skating trip downtown, trying ax-throwing with a friend, or making a reservation for a new restaurant. At Bauman Consulting Group (BCG), we receive calls like this during the year asking questions about individual coaching sessions or the personal growth retreats we host, such as Daring GreatlyTM or Rising StrongTM. These thoughtful gifts are often something a person hesitates to splurge on for themselves, so even a partial gift certificate towards the purchase can be enough to get someone started. To give experiences as a gift, you can buy a certificate from the business that supplies these services, print a picture, or simply include an IOU in a festive card. 

Purchase BCG Gift certificates and products here for instant digital delivery and the perfect gift.  

At Bauman Consulting Group, we supply both individual and group coaching to help people achieve their personal and professional goals. Find out more at www.baumanconsultinggroup.com. 

Time Management in the Winter Season

Do you have a to-do list? Keeping a list is a common way for people to track tasks, but in Adam Grant’s TED TALK, How to Stop Languishing and Start to Find Flow, he suggests having a “to-don’t list.” A to-don’t list can include items like; don’t scroll through social media, don’t check the phone in bed, don’t turn on the TV unless there is already a plan to watch. He explains that these rules help him stay productive and manage his time more effectively. It is something to consider as we continue in this busy part of the year where many people are shuffling commitments and chores, at work and home, trying to find time to get it all done.

Maybe the idea of a to-don’t list is not appealing to you. Still, the more significant point Grant made is essential to anyone seeking to increase their productivity— be intentional with your time. One of the most critical elements of good time management is prioritizing your tasks and your work. There are various effective techniques for evaluating a to-do list and splitting it into categories based on priority.  

One strategy to implement quickly in times of high stress is the 4 Ds of Time Management. It is simple to start; when you have a task to complete, you give yourself four options to deal with it.

1.     Do- Get it Done Right Away!

2.     Defer- Delay Until Later.

3.     Delegate- Can Anyone Complete the Task? Is it Your Responsibility?

4.     Delete- Drop it.

To start with the 4 Ds technique, examine your to-do list at the beginning of the day and assess your tasks. Then decide what can be done quickly right now, either by you or someone else, and which items to drop altogether or save for later. For example, look at this chart below from the glossary at www.productplan.com where they organize potential to-do list items by the 4 Ds.

Applying the 4 Ds method should make planning easier. Decide, process your first task, and move to the next one, then repeat. When we prioritize and process tasks in this way, it provides efficiency. We can spend more time focusing rather than wasting effort on insignificant things or scrambling for everything at the end of the day.

Whatever time management technique or strategy works for you, it is something to commit to daily and to revisit throughout the day. Because our responsibilities and demands limit our time, we must use care to decide how we spend the days. When we are intentional in our time management, it allows us to protect and plan for what matters most to us this season, like family, rest, and self-care.

At Bauman Consulting Group, we provide both individual and group coaching to help people achieve their personal and professional goals. Find out more at www.baumanconsultinggroup.com. Or contact us via email at info@baumanconsultinggroup.com.

Give Thanks

We have all heard how essential it is to give thanks and be grateful for things we have in our lives, but sometimes gratitude can be challenging. In a little over a week, it will be the Thanksgiving holiday in the United States, so BCG is taking this opportunity to share some of the primary ways that we try to give thanks in our daily lives.

Be Present

Don’t let the moment escape you! Stopping when you feel that warmth of gratitude fills your body and acknowledging the goodness surrounding you is essential to finding what truly matters to you. Taking this opportunity to give thanks can turn your whole day around.

Send a Thank You Notes

Sending a note to say thank you can help you and your recipient a moment to reflect with gratitude. Of course, texts and emails count too, but a handwritten letter is a fun way to show others that you appreciate them.

Practice Patience

It is a work in progress, but being intentional in responding to others and exercising patience, can go a long way in gratitude practice. In addition, if we can realize that everyone is doing the best they can in their current situation, then extending some extra grace comes naturally.

Show Verbal Appreciation

When someone takes the time out of their day and helps another person, it is an act of giving. Even if the action is a part of their job, it is still a choice, and they choose to provide a service. So give thanks to those who help others, a simple “Thanks!” after the checkout line at a grocery can make all the difference.

Having thankful intentions does not have to be fancy or complicated. It does not have to take more than a couple of moments in your day. Once you form a habit, it can be something you do without trying, and that is when genuine gratitude surfaces because we develop a new perspective.

We compiled this list at BCG to start a conversation about how we all give thanks daily and begin a larger conversation about gratitude in our work lives. We hope that our customers and readers know how very much we appreciate them! Thank you for looking to BCG for your needs—we feel very grateful to work with amazing people and agencies. Keep your practice strong and your gratitude stronger; ’tis the season after all!

Is It Time for a Job Change?

Fall is the season for change, so if you are considering a new job, or looking for an opportunity to grow your career, now may be the time. When so many businesses and workers are rearranging their priorities and needs, it is essential to think about what you can uniquely bring to the table when applying for a new position. But more importantly, what will your potential employer provide to you?

Our jobs are more than a paycheck, and while salary is significant, it does not ensure happiness for anyone. So, what should we consider for employment during a time when workplace wellness is ever-changing? According to research, factors such as belief in the mission, office culture, opportunities for development, and work-life balance are more important than money. Here is a shortlist for consideration.

1.     Enthusiasm

Passion for your job will help you feel satisfied and make it easier to work each day. Ensure that your role is meaningful to you and that the company inspires you to do your best. Inspiration comes to a person naturally if you identify with the company’s mission statement and the work you intend to do.

2.     Office Culture

The job environment can be hard to gauge before you start working somewhere, but there are a few questions you can ask yourself to help decide whether the company’s culture is a good fit for you. First, the size of the company is something to consider if you prefer to know everyone personally. Next, consider the environment and if you feel relaxed or formal during your interview, include the dress code in your evaluation, and decide what elements make you feel the most comfortable and productive.

3.     Co-Workers

Full-time workers spend a large part of their day at work, so it is vital to ensure that you enjoy and appreciate the company of your co-workers. In addition, having a good support network throughout the day will help motivate you; positive work interactions will increase happiness and productivity both at work and at home.

4.     Opportunity: Education and Advancement

Find a company that invests in the individual growth of its employees. See if your potential employer provides opportunities for developing skills that will help you progress to a more senior role, aid you in creating more quality work, or help you achieve other long-term goals. Make sure you are clear about what the company offers in professional development and see if it aligns with your needs.

5.     Hours and Flexibility

Maintaining a work-life balance is not only crucial for your health and relationships, but it can also improve your work performance. In today’s ever-changing business world, the ability to achieve this balance is increasingly complex, so it is more important than ever before to find a position that respects and encourages balance. First, consider the times you are required to work and the flexibility around those hours, then evaluate if that fits into your personal needs. For example, many jobs are now offering flex time and work-from-home opportunities that may benefit your lifestyle and happiness more than a traditional 9-5.

Sometimes the signs that it’s time to move on are apparent, and other times, things just feel off to you, or you are simply not happy anymore. Trust your instincts. You should never feel guilty about moving on. Your professional life is short, so don’t spend more time than you must in a position you dislike or one that isn’t a good fit for you.

Bauman Consulting Group provides personal coaching to individuals and can help you prioritize what you want from your next position. In addition, we offer complete online services tailored to your needs, and one of our certified coaches would appreciate an opportunity to discuss your needs one-on-one. Contact us atinfo@baumanconsultinggroup.comor find more information on our website atwww.baumanconsultinggroup.com/coaching

Time to Check-In With Intentions

We are more than halfway through the 2021 year — how are you doing with your intentions or what goals you set out for this year? So far, the year has included many hardships and highlights, but we have also experienced growth from these shared experiences. 

At the same time, these things affected our lives, plans, and schedules and put us through a range of indescribable emotions. They have put new challenges and roadblocks on our unique journeys; some of us may have learned to navigate these while others may feel overcome entirely. Maybe you feel a constant mix of both. 

It is okay if you are not aligning your intentions, goals, and practices for this year. We are human, but with four months left of 2021 (and with the start of school for many), it is a beautiful time to realign. 

Here are few questions to reflect on:   

• What do you want to accomplish in the next four months, or how do you want to feel or act daily? 

• What actions are you currently practicing that are not aligning with this? 

• What actions can you add that will help you find success? 

• What support do you need to make this happen? 

Consider accepting help or finding a support system to strengthen your resilience and ability to manage the stress caused by the unpredictable, including the unique conditions of 2021. If you feel overwhelmed or unable to meet your goals independently, consider seeking professional help. Depending on your needs, therapists and personal coaches are trained to help you.  

Bauman Consulting Groups provides personal coaching to individuals and can create an individualized plan to help you achieve your goals. In addition, we offer complete online services tailored to your needs, and one of our certified coaches would appreciate an opportunity to discuss your needs one-on-one. Contact us at info@baumanconsultinggroup.com or find more information on our website at www.baumanconsultinggroup.com/coaching.  

Remember, it is not about being perfect; it is about being consistent! This check-in is just an opportunity to reflect on the first six months of the year and to continue setting intentions for positive change. 

Stay Focused When Working from Home

Regardless of where you work, there are distractions. At the job site, there are co-workers, outside stimuli, and different conversations. On the other hand, working at home can present challenges with structure and self-discipline. Whatever your situation, it can be challenging to stay productive throughout your workday. Here are some tips to help you stay focused at home.

Schedule and Structure Your Day

Start with the time of day when you know you are the most productive, then establish your work hours around those times. That means setting boundaries with yourself and your work and then sticking to them. Some of us are morning people and some prefer a later start to the day, so use this information about yourself to schedule your most important tasks during the right times for you. Use your calendar as a visual reminder of your to-do list and prioritize items by blocking time. Creating this structure is critical to staying focused while working from home.

Limit Outside Distraction

Checking into every “ding” from your phone or notification from online news sources will have you constantly shifting gears and getting off task. Instead, try setting a timer on your device to check in every 60-90 minutes, then put it to “Do Not Disturb.” It can also be helpful to block sites on your computer that are sending pop-ups. It is easy to lose time and start clicking away, especially when sites constantly push alerts to you. These tricks will help you use your time wisely and act as a reminder to stay off your phone!

It is also important to get friends and family onboard, so let them know that you do not have a lot of time for socializing. Instead, chat with them briefly and get back on track. Or meet up with them during a scheduled break but be sure to work the actual hours you have dedicated to your job.

Take Breaks to Stay Alert 

Find out how often you need to take a break to stay productive, and then schedule them on your calendar. Work for your breaks and plan what you will do for maximum impact. For example, you can get in a workout, walk the dog, sit outside for coffee, or cook a healthy lunch. Staying active throughout the day and taking scheduled breaks will keep your brain sharp.

There are distractions everywhere. Staying focused during work from home can be difficult, but you can be more effective with a bit of extra structure and planning. Incorporate these tips and see how much more you can get done during the day.

 At Bauman Consulting Group, we supply both individual and group coaching to help people achieve their personal and professional goals. Find out more at www.baumanconsultinggroup.com.

Making Change

Creating change in our lives is challenging. Dr. Stephen Covey, an internationally respected leadership authority and author of The 7 Habits of Highly Effective People, suggests two practices to make change: follow your conscience and change your role. He states, “between stimulus (what happens to us) and response (what we do about it) is a space to choose, and what we do in that space ultimately determines our growth and happiness.”

Following your conscience, is listening to the small voice inside that tells us what we need. This is hard in a fast-paced world that rarely slows down for reflection. Sometimes ignoring that little voice (our conscience) just feels easier. But when we reach deep into the space to choose, and we intentionally slow down to listen, we can get a better sense of what needs repair. 

Simply sit in a quiet place and ask yourself a question, then pause to “hear” the answer. You can question your personal or professional life. What thoughts come to mind? You must think deeply and listen carefully. You can recognize the most important things doing this, because there is power in knowing and listening to that inner voice. It is important to develop an understanding of our deepest desires and motives so that we can decide what change is needed in our lives. Your conscience can give you the self-awareness, focus and conviction you need to make change.

Changing your role, is simply seeing the world through a different lens. Sometimes our role is changed by an external factor, such as a relationship change or job promotion. Other times we can change our role by examining our perception and making a mental shift to see ourselves or a situation differently.

This change in thinking will ultimately result in behavior changes, because as Dr. Covey points out, “better behaviors naturally flow out of the changed perspective.” You may find a higher level of understanding and self-discipline which will help you commit to something new for the long term.

There are sequential steps to growth and no one step can be skipped, so we must do the work. If you are not at peace in your daily life, then try listening to your conscience and thinking carefully about how you define your roles, then look to implement change where it benefits you the most.

At Bauman Consulting Group, we supply both individual and group coaching to help people achieve their personal and professional goals. Find out more at www.baumanconsultinggroup.com.

Coaching: Luxury or Necessity?

Is life coaching becoming less of a luxury and more of a necessity? 

People are facing completely new challenges these days that they feel unprepared to solve independently.

In 2021, many of us are experiencing unprecedented anxiety caused by health issues and/or economic hardship. During these times, it is a natural response to scale down the purchase of luxury items, simply due to the unknown. However, we should all acknowledge that dedication to one’s own resilience during a challenging period is worth an investment. 

People often think coaching is a luxury, but then do not find the support they need to shift into a life that is inspired and healthy. A coach is an accountability partner and a personal cheerleader for clarifying your purpose and problem-solving in a confidential setting. Working with a coach, especially during a challenging time, can be the catalyst for change that you may need for lasting positive results.

When we are met with uncertainty, it is easy to respond from a place of alarm. But in these times, you may also see an obvious need to pivot to carry out your goals. Perhaps you have experienced job loss or find yourself not wanting to return to the office. If this is the case, then you may need to find some other help. 

Only some people feel they NEED life coaching, but it’s beneficial for most people. It can be compared to having a fitness trainer. You can get results on your own with a fitness routine, but you will often get faster results with a coach. 

If you need to accelerate the pace of change in your life, you should seriously consider coaching as a necessity for you.

At Bauman Consulting Group, we supply both individual and group coaching to help people achieve their personal and professional goals. Find out more at www.baumanconsultinggroup.com.

Ashley Bauman, M.S., M.B.A., B.C.C., is the founder and president of Bauman Consulting Group. She is a board-certified coach, experienced public and social sector consultant, and renowned trainer and workshop leader.

The VIP Approach to Success

Success is not a one-size-fits-all approach. As a coach, I work with many clients who all have different definitions of success. Some want to be corporate execs, politicians, or to write a novel. Others want to be present for their families, find greater balance in their lives, or acquire wealth. 

Regardless of what success looks like for you, I have a simple formula that I apply with my clients to help them to attain the success that they desire: Values + Intention + Purpose = Success.

Values are the fundamental beliefs we hold which guide our actions. Few people are really clear on what their personal values are. If asked, most individuals will share the values learned in childhood that their family members indicated were their values or what they should value. As adults, it’s unfortunately uncommon for individuals to reflect on those values and think, “Is that really what I personally value? Is that what’s most important to me in life now?” 

Getting clear on what values are most important to you in the present gives you the knowledge necessary to align your life with those values. For example, if you profess that the most important thing in your life is your family, then your life choices should reflect that. If they don’t, then it’s pretty clear that’s not really your top value! Recognizing this misalignment means that you have a choice: either you need to change your behaviors to be more in line with your values, or you need to be honest about what it is that you really value in life. 

Intention refers to being proactive and focused. Individuals who live with intention plan their time toward accomplishing their goals – even on their weekends or days off. This doesn’t mean that they are rigid or inflexible, ruled by their planner or to-do list, but rather that they prioritize those activities and behaviors that are reflective of their values. They recognize that time is precious and limited, and make sure that their time is utilized in a way that will lead to fulfillment of their purpose. 

Purpose is what you want your life to mean, what you hope to have as your legacy, and what you wish to be known for. Living your life with purpose means that you have a goal in mind. It’s the why behind what you do each and every day. This is how you create meaning and fulfillment in your life. It’s about doing something greater than yourself – contributing to the world in some way. 

Alone, each of these elements have value. But when you combine Values, Intentions, and Purpose, you have a lens through which you can view all thoughts and behaviors in your life. And it’s with that model that you set yourself up for success – no matter what that may look like for you.  

At Bauman Consulting Group, we provide both individual and group coaching to help people achieve their personal and professional goals. Find out more here.

Ashley Bauman, M.S., M.B.A., B.C.C., is the founder and president of Bauman Consulting Group. She is a board-certified coach, experienced public and social sector consultant, and renowned trainer and workshop leader. 

What is a Coach (and Why Would I Want One?)

 While many people have heard of coaching, few have a clear understanding of exactly what a coach is and does. This prevents people from getting appropriate support for life changes. As a coach the most common thing I hear from people is, “I’m not really sure what a coach does or how they could help me.” 

What is coaching?

Coaching is not the same as consulting nor the same as therapy, but it takes elements from each discipline to create its own unique method. A coach works with individuals who are focused on making changes in their lives. While a therapist may seek to diagnose and treat a client, coaches work under the assumption that their clients are whole, healthy individuals. Coaches ask thought-provoking questions that challenge clients. They create collaborative and individualized strategies, set goals, and keep the client focused on the future.

What happens when someone hires a coach?

While each coach has a unique style and approach, most expect clients to commit to working with them for a set period. This can vary from anywhere between 4-18 months – depending on the changes that the client intends to make. Some coaches meet with clients in person, but many hold coaching sessions over Zoom or the phone. During those sessions the coach will ask probing questions, serve as a sounding board, offer an outside perspective, help maintain motivation, provide strategies, set goals, and ensure accountability. 

What can a coach help with?

Coaches help individuals move forward. They guide business owners as they strategize for growth. They partner with professionals seeking to develop their career path, manage a workplace environment, launch a new business, or find work-life balance. They help students discover career aspirations and plan educational paths. Coaches offer support to individuals seeking to improve relationships, focus on their health and well-being, change their mindset, or alter habits. Essentially, coaches help people create change – even if they don’t quite know what that change is yet.

Is coaching right for me?

Not everyone is a great fit for coaching. Coaches typically like to partner with individuals who have a desire to learn and grow. Ideal clients make a commitment to changing and arrive with some level of motivation to make that change. Since it’s a collaborative process, it’s also important that the coach and the client have good chemistry and feel like the partnership is a good fit. 

At Bauman Consulting Group, we provide both individual and group coaching to help people achieve their personal and professional goals. Find out more at www.baumanconsultinggroup.com.

Choose to Make the Pandemic a Growth Opportunity for Yourself

This COVID-19 crisis has radically changed our lives. Just a few months ago, we had no idea our 'world' would be confined to our homes!

This crisis is a powerful reminder of how much we need human connection! 

Remember you are not alone. Because what is DIFFERENT here is that everyone is impacted! Your neighbor, mom, boss and friends as well as your counterparts around the world are all going through something similar.

So, it's important to remember:

Everything can be taken from a man but one thing: the last of the human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way. Viktor E. Frankl

This is the challenge each of us must rise to! If we're going to be stuck at home, we may as well make the most of it.

Here Are 15 Things You Can do to Make Your Life Better while Physically Isolated:

1) Create a Healthy, Supportive Routine

When we feel powerless or helpless (as so many of us do at the moment), one EXTREMELY easy thing to do is to create a routine or schedule.

While we're all stuck in anxiously waiting at home, it's easy to lose our sense of time. Days can begin to blend into each other. A routine can give us an anchor and greater sense of control over our lives. And if you have children, creating a routine is especially important to give them a sense of normality.

This routine or schedule can be as simple as:

• 7am - Wake-up

• 8am - Breakfast

• 10am - Exercise

• 11am - Talk to friends

• 12.00pm - Lunch

• 1-4pm - Learning or a home project

• 5pm - Make & Eat Dinner

• 7pm - Talk to close family

• 8pm - Reading, Journaling

• 10pm - Bed

Be sure to include food preparation, social time, exercise and outdoor time and some learning or creativity so you get some benefit from this challenging time.

It's also important to recognize weekends because it's too easy for weeks to blur together. So, make a looser schedule for your weekends. For example, you could include:

• Sleeping in/later bedtime

• Brunch

• "Treats"

• Movie night with popcorn

• A virtual happy hour with friends or colleagues

• A larger project, perhaps some art, craft, gardening or home redecoration.

So, create a routine for a sense of control and mastery over your environment and life circumstances. Reclaim what power you can over your own life, because with all this uncertainty it's important for you - and especially important for children - to have predictability.

2) Build Your Physical Strength, Fitness Levels or Flexibility!

Building your physical strength is powerful and health-boosting! Not only is physical strength and flexibility life-affirming and good for our health, but feeling more physically powerful actually helps us feel more empowered and less helpless in life too!

So add some physical activity into your schedule - as little as 15 minutes daily. Maybe by the end of this you'll be fitter or even be able to do 10 (or 100!) press-ups!

There are many options to boost your physical strength and health. Here are some ideas:

• Take up a yoga practice - excellent for strength-building, flexibility - and calm! There are lots of online options. Here is one with everything from 10 minutes for beginners to an advanced practice. Sarah Beth Yoga on YouTube has more (free) yoga videos than I can count

• Learn do a press-up or push-up. Then see if you can get to 10 (or more - depending on where you start)!

• There are so many online fitness classes on YouTube - for beginners, experts - with equipment and also with no equipment whatsoever. PopSugar Fitness has many options to choose from.

• Walk at Home is a great option for in home walking – no matter what your fitness level is! 

REMEMBER: BEing stronger = FEELING stronger and more in control! And building your PHYSICAL strength or fitness = REDUCED feelings of helplessness!

3) Learn with Non-Fiction Books:

Use this time at home to educate yourself with non-fiction books. There is so much to be gained - like self-confidence, negotiation skills, health (sleep, nutrition), how to have difficult conversations and much more.

What keeps you up at night? There's probably a book about that! What do you wish you were better at? There's probably a book about that too!

Here are some book ideas to get you thinking:

• Be more productive or creative with "The Now Habit" by Neil Fiore or "A Whack on the Side of the Head (How You Can Be More Creative)" by Roger Von Oech and "A Whole New Mind" by Daniel Pink.

• Think (or rethink?) how you live with books like "The Omnivore's Dilemma" by Michael Pollan (also available in a young reader's version), "Slow Food: Collected Thoughts on Taste, Tradition, and the Honest Pleasures" by Carlo Petrini, "Nickel and Dimed: On (Not) Getting By in America" by Barbara Ehrenreich, "Doughnut Economics" by Kate Raworth.

• Get personally inspired with "Dare to Lead: Brave Work. Tough Conversations. Whole Hearts" and "The Gifts of Imperfection" by Brene Brown, or "Man's Search for Meaning" by Viktor E. Frankl.

• Up-skill yourself with "Difficult Conversations: How to Discuss What Matters Most" by Douglas Stone, Bruce Patton, Sheila Heen.

• Learn about the human mind with "Blink" by Malcolm Gladwell or "The Whole Brain Child" by Daniel J. Siegel MD and Tina Payne Bryson, PhD.

• Get healthier with "Why We Sleep: Unlocking the Power of Sleep and Dreams" by Matthew Walker PhD. or “Health at Every Size” by Linda Bacon. 

• Be more confident and discover your strengths with "The Confidence Code: The Science and Art of Self-Assurance - What Women Should Know" by Katty Kay and Claire Shipman" or "Now, Discover Your Strengths (How to Develop Your Talents and Those of the People You Manage)" by Marcus Buckingham and Donald O. Clifton.

• Finally, read memoir! Choose someone you admire, get inspired and learn how other people think - and live their lives.

Reading one book will expand your mind, reading several of these books is going to make you more interesting, help you learn new skills - and maybe even make you more employable too!

4) Gain a New Skill with Online Learning:

There are so many opportunities online to gain a new skill and they're growing by the day!

Grow your personal or creative skills or choose a new skill to learn and take back to work with online training providers like Coursera or Udemy.

There are many other providers.

If there's a skill you always wanted to learn, search for it. But be sure to read the course descriptions thoroughly, check reviews if there are any - and check money-back guarantees as you need to!

And with so many learning options ranging from FREE to tens of dollars to the low hundreds of dollars, there will be something out there just perfect for you.

5) Explore your Life Vision:

Rather than watching endless news streams, you can choose to focus on a bigger picture - your future. What do you want from the rest of your life? What would you be disappointed you did NOT do? Where do you envision yourself in 10 years?

Having a clear vision of how you want your life to be is a powerful motivator. A vision helps us work towards our goals, take action and make change. Soon, we'll all be super-busy again - and a vision might be just what you need stay focused!

Here are 5 questions to ponder or journal around to go deeper:

• What do you desire or yearn for in your life?

• How do you want to feel?

• What do you really, really want to be different in your life?

• What would have happened in 3 years time such that your life is spectacular, and you feel magnificent about yourself?

• What's your dream for this lifetime? Imagine you're 90 years old and looking back over your life; what did you do that made you proud and happy?

TIP: Remember to think possibility not probability! Don't limit yourself and your ideas because you don't believe something is likely. Instead believe it's possible - and even if you don't get all the way there, you may get close - or even find something better along the way!

And if you'd like some help with creating a vision for your life, I'm offering a free Life Visioning Session here!

6) Be in the moment:

In THIS moment you are OK. You are safe. Take one day at a time. One hour or even one breath at a time if you need to.

This tip is about being super-present, not thinking ahead or remembering the past, but practicing BEING.

This is a PRACTICE - meaning you will have to do it over and over again - bringing yourself back to the NOW. Over time it gets easier, and it's a great skill to have to take back to "normal" life.

So when you notice you're worrying, feeling twitchy and want to pick up your device and find out what the "latest" is about the COVID situation, say to yourself, "It's OK. In this moment, I am safe. In this moment I am OK."  You can also add or say, "In this moment, my children/husband/family are safe."

EXTRA TIP: Reduce or minimise how often you watch and read the news! And DON'T read or watch the news (or articles about COVID-19 or similar) just before bed!

7) Laugh

Distracting ourselves from our fears is a valid technique for feeling better!

Laughter releases helpful chemicals in our bloodstream - Endorphins (our natural "happy" drug) and Dopamine (part of our bodily "reward" system).

• What are your favorite comedy shows?

• Is there a comedian you like?

• Netflix and similar have so many watching options, so find something that makes you laugh!

• Have you tried a book (or audiobook) written by your favorite comedian?

IMPORTANT: We should NOT use over-use laughter as a distraction technique. And it shouldn't be used for ongoing and persistent fears in regular life. But for a situation like this, where this isn't much that any of us can do other than sit and wait - distraction can be a great coping mechanism.

8) Start a Journal!

If you've always wanted to journal, now is a good time to start. More than just keeping a record of your day, a journal can help you explore and sift through your feelings and experiences and learn from them. It's a great way to get to know you.

It's great to choose a beautiful notebook, but the most important thing is to just get started. Here are some prompts to get started with:

• Today I am feeling _________. I think this is because __________.

• One big thing I have learned during this crisis is _________.

• I remember the last time I was stuck in the house _________.

• One thing that's surprised me recently is _________.

• What matters most to me in life is _________.

• Describe your ideal day _________.

"A journal is expressive by nature and it contains feelings, emotions, problems, ponderings and it is more reflective on the meaning of life being lived." Lynda Monk

You may find this How to Journal article from the IAJW (International Association for Journal Writing) helpful to get you started.

9) Be Kind!

Kindness and compassion are one of the most powerful tools any of us have in our toolbox right now. Many of us are largely housebound, never mind the fear that you or a loved on might actually catch the COVID virus! So, of course we're going to feel unpleasant and weird.

• Use kindness to comfort yourself when afraid or feeling anxious or fidgety. Be gentle. Imagine you're soothing a friend, small child or animal who is afraid - what would you say to them? Then say that to yourself!

• Use kindness to give yourself - and others - the benefit or the doubt. Instead of getting upset when you see other people behaving badly, remember that we all do silly things when we're scared.

• Imagine you have a kind, wise self. A part of you that is unflappable, intelligent and unconditionally loves ALL of you. Now, when you need it, imagine that kind, wise self is with you, supporting you, maybe giving you a hug - and saying exactly what you need to hear (not just the sugary stuff, but also the tough love and common sense).

10) Help Others

Helping others is empowering and makes us feel better. Here are a few ways you could help others.

• Check in on a neighbour or friend and see if they need anything. You can do this by phone, or in person, remembering to maintain a 6 feet distance.

• Offer to get someone groceries if you're going.

• Help someone less technically savvy learn how to use Zoom or WhatsApp or whatever they need to get online.

• Host a virtual get-together with your regular friends.

• Reconnect more deeply with friends or relatives who have moved away.

11) Live Your Values

When we know your values, we understand what motivates and drives us. When we build our lives around our values, we create a life that is meaningful. Finally, when we align our actions with our values - we're being truly authentic. It's a very satisfying and fulfilling way to live.

And living your values could be the single most important thing any of us can do right now.

Here's an exercise you can do:

• List your values on a piece of paper or in your journal.

• Give each value a score ___ / 10 as to how well you are living that value in your life now (where 0 is not at all and 10 is full-out).

• For the scores that are 8 or more - great!

• For the scores that are 7 or less out of 10, ask yourself, "How could I express this value more in my life right now?" "What could I do differently or approach differently, so that I feel good about how I live this value in my life?"

For example: You have a value of creativity, but you're only managing to 'go through the motions' right now and your score is 4/10. Ask yourself how you could be more creative during this time - whether it's cooking, gardening, art or writing or helping your kids do something creative, or even watching a documentary about someone creative you admire...

If you don't know your values, now is a great time to learn. I'm offering a free Values Kickstart Session or Values Review Session here.

12) De-Clutter

I bet you have some organizational things on your to-do list (like going through winter clothes, sorting out toys to donate or tidying the laundry closet, garage or shed) that have been on there for a while. Use this isolation period to get them done!

Getting organized and de-cluttering allows us to exert some control over our lives - and therefore feel less helpless! Plus, it'll feel amazing just to have it done.

Organize your closets, your garage, your books, your photos, office, kitchen equipment. Whatever needs organizing. Or perhaps you need to go through your receipts or file your taxes!

• If you need some inspiration (and great clothes-folding tips) you could watch the Marie Kondo series on Netflix!

A simple 3 Step Method to go through your stuff:

1. If you're keeping it, be sure to DECIDE where it will "live" from now on.

2. If you're not keeping it, create two piles:

   • Things to DUMP

   • Things to DONATE (and if relevant to pass on to specific people).

3. When you're done, put each pile into bags or boxes, and then once this crisis is over you can get rid of what you no longer need.

• TIP: You don't need to do any of this 'in one sitting', do an hour a day - you'll be surprised how much you get done if you keep it up for a week!

13) Grow Something - Or Get an Indoor Flowering Plant!

There is nothing quite like growing something - whether it's flowers, fruits or vegetables that makes us feel good! Even if you live in an apartment and you could grow fresh herbs on your windowsill or balcony to cook with!

• Get some seeds, (a pot and some soil if needed) and get started.

• Many plant nurseries are still open, or you could order seeds etc. online.

• Follow the instructions - and remember to water it!

If growing something is just too much work, get yourself a spring bulb or succulent (cacti) planter, or you could get an indoor plant like a Spathiphyllum* (Peace Lily) is good for cleaning the air of pollutants (and easy to take care of).

* Be aware that some plants are poisonous to pets - so please check.

14) Send "Real" Snail Mail Letters or Cards

Go old-fashioned. Who doesn't love to receive a lovely card or handwritten letter in the post box! Rediscover the lost art of letter-writing and make someone's day.

Yes, you could send an email appreciating someone, and that's great. But imagine your recipient's face as they pick up that hand-written card in the mailbox.

Wondering what to say? Write from the heart! Here are some ideas to get started:

• I really appreciate having you in my life because ________.

• I love hanging out with you when we ________.

• I've realised that you bring ________ to my life.

15) Begin a Meditation Practice

Meditation is a practice that has been proven scientifically to calm us, help us be more creative and be happier (for starters). It's extremely beneficial.

There is a lot to learn about meditation - and it's called a Meditation Practice for a reason. But it's also not as hard as it sounds. You can start with as little as 5 minutes a day - and it's good to build a routine, so you meditate at the same time every day. Get a book on "Meditation for Beginners" or go to YouTube or Google and search for "How to Meditate". Another good place to start is "Metta" or "Loving Kindness" meditation. Again, search online and you'll have lots of options to choose from.

It helps to have a quiet space without interruptions - which many of us don't have at the moment. And for some people, trying to meditate when anxious can be stressful. If this is the case, listen to a relaxing guided meditation instead.

Another idea is to listen to a sleep meditation or "Body Scan Meditation" before going to sleep.

Wrap-up

So, which of the above ideas resonated with you? The areas I am focusing on are getting in some daily exercise and expressing myself in a journal. I’d love to hear what you’ve chosen.

Believe you have the skills and power to tackle this situation and you will! Choose to make the best of a difficult situation and no matter what - you'll find a way.

This current and strange COVID-19 situation will end. And when it does, you'll be proud you made the effort to learn something - whether it's about yourself, fresh knowledge, a new skill - and who knows what else!

Extinguishing Energy Drainers

Since it is such a prevalent issue for many of our clients, in our last post we started a series about our top tips for managing overwhelm in your life (whether it’s at work or outside of work). In our previous post we talked about using a strategy called the “Daily Three”. If you haven’t read about this strategy – go back and take a read. But for those of you ready to move forward into our next strategy, we’re going to discuss how to extinguish energy drainers.

First, it will be helpful to define the energy drainers in your life.  These are things that deplete you and cause a noticeable difference in your mindset when you encounter them. Take some time to create a list of all the things in your life which are energy drainers for you. Is there a coworker in your office, a family member, or a friend that just zaps the energy from you? Or maybe there are certain tasks that bog you down like checking endless numbers of emails? Are you exhausted looking at your disorganized space or clutter? Are you surrounded by distractions or multitasking? Have you been putting off unfinished business that just needs to be resolved? Do you find yourself taking things personally and getting wrapped up in your head? Or maybe your energy is all going towards perfectionistic tendencies? Don’t edit your list – just write it all down. And be honest. Maybe you love and adore that friend who is an energy drainer. That’s ok! This is a list of things that deplete your energy, not things that you hate!

Our goal is now to help remove some of those energy drainers to help you get through this overwhelm. We’re not banishing them forever, just putting out the fire for the moment so you can get back to balance. Let’s get started!

Begin by eliminating anything you can easily say “no” to now. Can you cancel lunch with that friend? Can emails wait until tomorrow? Can you find a quiet space to work or locate some noise cancelling headphones? Once you’ve eliminated these items, mark them off of your list.

 What should be left behind are those items that are a bit more complicated to navigate. For example, is your office a cluttered mess? Or maybe you have so much laundry to catch up on you’re not sure how you’ll ever accomplish it? Are you spending so much time multitasking that you never seem to fully accomplish anything? Or do you have some unfinished projects that are just weighing you down? It’s time to make a plan.

Begin by categorizing these items if you can. Sometimes it helps to see how things are related. Many of our clients put them into five categories: relationships, work, home, finances, and well-being. You may find it helpful to further break these categories down depending on your overwhelm experience. For example, if your overwhelm is happening only at work (a rare occurrence as most overwhelm hits all parts of our lives) you may create categories based upon your work environment such as co-workers, projects, environment, organization, etc. Categorizing gives order and control to the situation – so categorize your energy drainers in any way that is meaningful to you. 

 Next, create a plan. What you can do to gain control over some of these energy drainers? Here are a few suggestions:

• Alert family, friends, or co-workers to your feeling of overwhelm. Explain that you need time alone to focus so you can come out of these feelings smoothly. Ask for support in your dedication to this effort and understanding in your need to step away temporarily.

• Set boundaries. Rather than stress over your finances, set clear parameters and stick to them. For example, tell your co-workers that you’ll go out to lunch with them on Fridays, but that you can’t go every day. 

• Set a timer for 30 minutes and devote uninterrupted time to organizing your space. While taking time away from your tasks may seem counterintuitive, you’ll likely work much more effectively in a tidier environment.

• Rather than multitasking on competing projects, time block your schedule. Set aside dedicated periods of time to tackle each task. During that time, you must focus on only the task you are scheduled to work on. No exceptions!

• Recognize self-defeating thoughts such as concerns about perfectionism. One of the best ways to do this is to write those thoughts down as they occur (“Sally’s report is always flawless, so I need to be sure mine is perfect too.”). Cross them out and replace them with less extreme thoughts (“Sally writes great reports. I do too. Reports are important, but no one really cares if they are perfect.”). 

Once you have decided how you’ll address each energy drainer on your list – it’s time to put it into action. Take one item at a time and progress through your plan until your energy has returned to equilibrium. Certainly you won’t be able to eliminate every energy drainer. That’s not the goal! The goal is to simply remove enough of them that you can regain your momentum and calm that overwhelm monster that is vying for your attention. Say goodbye to overwhelm, and remember this technique for the next time it rears its ugly head.

Eliminating Overwhelm with the Daily Three

Overwhelm is a constant for many of our clients. There are so many tasks that need to be accomplished – at work and away from work. Many of our clients report the sense of running on a treadmill. They’re running at top speed, but they never get anywhere. Overwhelm is common and normal, but it doesn’t have to continue. In the next several posts, we’re going to share some of the top tips for managing overwhelm in your life (whether it’s at work or outside of work). The first tip we’re going to share is how to eliminate overwhelm with the Daily Three.

The first step in tackling overwhelm is to prioritize your demands. That sounds relatively simple, but many of our clients will say, “It’s all important!” Maybe that’s true. But it’s likely not all important today. Let’s walk through how to prioritize your tasks.

First, get out a piece of paper, a pen, and a timer. Set the timer for 10-15 minutes (no less than 10, no more than 15). You choose your number. Then, during that time, you’re going to do a brain dump. Write down everything you have to do – all those things that are giving you a sense of overwhelm. No editing. No categorizing. Just dump it all out of your brain. Keep writing until the timer goes off.

Now, take a critical look at this list. Often, what we find is that individuals who are motivated, visionary types, will often take on other’s problems. These are things that you truly have no control over. So, go through your list from your journaling activity. Cross off anything that you truly can’t control. We can only control things that are internal to us. In other words, I can control my thoughts, feelings, and actions. But outside of that – I can’t control anything else! So, if these items are outside of your control, mark them off your list.

Next, consider if you have the ability to delegate any of these tasks to others. It’s ok to ask for help! If there is someone who can do something on your list for you - ask them to do it! And then mark it off your list. If there is anything else on the list that you can mark off (perhaps you don’t really need to do it or it’s just not that important), cross it off now.

Now your list is paired down to the items that you can control and that you want to accomplish. This is your overall list. Looking at that list may still be overwhelming. That’s ok. We’re not done!

Each day, you will select three items that take top priority for that day. Only three. Your Daily Three. These are three non-negotiables in your day. You must accomplish these three. Why only three? Because the reality is that things will come up during your day – phone calls, emails, sick kids, traffic, headaches, etc. Three is manageable. Three is memorable. And three is often not overwhelming.

After you’ve selected these three, order them based on priority. We recommend that you list the item you dread the most as your first item – this way you tackle it first, when you have the most amount of willpower in your day. Pick the easier task – or the one you enjoy the most – for the last item. Once you’ve ordered these three items, write these on a white board in your office, on a post-it note on your fridge, or in a note on your phone. We like to use the “Stickies” app on our computer to post our Daily Three to our desktop. Whatever method you choose is up to you. Just make sure that you can see these three items.

Now, get to work on those three items for today! And tomorrow, you’ll tackle another three items from your list. Each day you’ll be focusing on and prioritizing only three items – your Daily Three. 

It’s recommended that you engage in this brain dump to Daily Three practice at the start of each week (either Sunday evening or Monday morning – before you get started on your work!). You may find that doing this on Sunday evening even helps you sleep a little better that night. Give the Daily Three a try and come back to future blog posts to see some more tips on how to manage overwhelm in our lives.

Top Secrets of Success from a Professional Coach

When we began our company 8 years ago, our goal was simply to help other people live better lives. We had some tools available to guide us, but it has really been the relationships we’ve had with clients over the years that have given us the most valuable insight into how people live fulfilling lives – lives where they are healthy and full of energy, feel a sense of purpose and happiness, achieve success at work while maintaining a full life at home, and develop meaningful relationships with others in their life. 

Most of our clients had heard of coaching before, but they were skeptical. They weren’t really sure what a coach would do. But what they all agreed upon, was that they needed a partner in this – someone to be a sounding board and to be their accountability partner. Many were wrestling with a single issue that they decided to get help with: a desired promotion, a desire to make a career change, a lack of work-life balance, or a desire to spend more time away from the office. They were surprised to learn that we didn’t believe in one definition of success. Instead, we spent time learning about what success was going to mean for them. They were also surprised to find that what they believed to be one single issue was actually connected with other issues in their lives. In fact, it became clear that there were 4 main areas that were impossible to disentangle as they all impacted one another. We call these the Four Core Components of Success: 1) Health, 2) Personal Fulfillment, 3) Business/Career, and 4) Relationships. 

This is why our coaching is focused on a blended approach – both life and business coaching. It’s all connected! If you’re not taking care of your health, you can bet you won’t feel very fulfilled, your career is likely going to suffer, and your relationships can take a hit. Not nurturing relationships in your life? Anticipate problems in the other areas. It’s a delicate, deliberate balancing act. 

In fact, every client we work with evaluates their life through the Four Core Components of Success. It’s through this analysis that they can identify the big picture or themes that are the root of the problem. And when we address big picture themes, we create success in multiple areas – not just the one that first brought them in.

But what is it about these four areas that makes them so powerful? They each play a key role in your well-being. When they are out of balance, they can leave you feeling unhappy or overstressed. Regardless of your definition of success, these four components are integral to accomplishing it.

Health: Successful individuals dedicate time to their health. This encompasses both your physical and mental health. They exercise in a way that they enjoy. They eat nutritious foods that fuel their bodies. They practice mindfulness and stress reduction techniques like meditation. They make time to play and have fun.

Personal Fulfillment: Successful individuals focus on their inner self. They can clearly articulate their purpose in life is and what they value – and they intentionally live their lives according to those. They spend time on self-improvement and development (both personally and professionally). They nurture their soul. They read books or take classes. They spend time in nature.

Business/Career: Successful people engage in meaningful work. Depending on your stage of life, this can mean going to work every day, writing the novel you’ve been dreaming about, or volunteering for an organization that is important to you. For some this may mean climbing the corporate ladder and landing that c-suite job of their dreams. For others, it means finding a job you enjoy that can support a flexible schedule which allows you to pursue other dreams. The key is that successful people find value and meaning in their work – it’s not simply a job or a paycheck. 

Relationships: Successful people nurture the relationships in their lives – family, friends, co-workers. They regularly spend quality time with these important people in their life and they foster deep connections. They nurture friendships and have a deep sense of community. They have love in their life and companionship.  

Take a moment to reflect on your own life now. What do the Four Core Components of Success look like for you? Could you stand to make some changes? If you would like to learn about how having a coach could benefit you on your path to success, be sure to reach out to us here. We’re ready to help you put your Four Core Components of Success in balance.

Personal Branding

Personal branding has become a topic that many individuals in business have come to dread. It’s one additional topic to put someone on the spot and require them to have a flawless answer. It’s the 21stCentury’s “elevator pitch”. But personal branding is nothing to be feared, and spending some time developing and finessing your personal brand can pay dividends in the long run.

For those new to the concept of personal branding, it can be helpful to begin by thinking about corporate brands. What do you think of when you hear Starbucks? What about Nationwide? Target? You might think of colors, of jingles, or of experiences you have had there. Maybe you have an emotional reaction. Whatever it is that comes to mind – your view of the company – is the brand of the company. It’s what you think and feel when that company comes to mind. Company’s work hard to build their brands and to maintain their brand – they want you to feel a certain way and think certain things when their name comes to mind.

Personal branding is no different. Jeff Bezos gave a great definition of personal branding that really put it into perspective. He said, “Your brand is what people say about you when you are not in the room.” The reality is that we all have a brand. Everyone that you interact with has an opinion about you. You may as well take the opportunity to control that brand so that it works for (rather than against) you. 

There are many misconceptions about controlling your brand. It’s not about being narcissistic. It is not all about being on social media. And it’s not something that’s just for millennials or Gen Z. Personal branding can be the key to your career success.

Take a moment to think about your coworkers or a boss you’ve had in your career. What adjectives you would use to describe them? Smart? Lazy? Ambitious? Competent? Imagine you were in the position of selecting a new boss for your office out of your co-workers. Who would you pick and why? Typically, we select people because of their brand (how we feel about them) rather than their paper credentials. When you identified the co-worker that you would select as the new boss, you likely weren’t thinking, “Well, Bill has the highest education level among us, so he’s the perfect fit.” You likely thought something more along the lines of, “Ruby is really fair. She’s a hard worker and gets along with everyone here in the office. We can count on her to be reliable and not play favorites. She’s the best option.” And this is why your personal brand is so important. These are the views that shape your promotions, your opportunities, and your experience in your career. How you are viewed matters.

Now that you’ve agreed that personal branding is important, let’s talk about how to develop your own personal brand. Our five-step process to creating your personal brand will set you on the path to the career that you want. 

1. Define:The first step to crafting your personal brand is to define what it is you want your brand to be. What do you want others to say about you when you are not in the room? Be specific. Start with a list. You likely have manythings that you would like people to say, but it’s unlikely that all of that will come to mind. Narrow the list down to the key items. What are the 4-5 things you’d like to be the priorities? I.0f you are struggling to meet your core list, you can always try assessment tools like the MBTI or the EQ-i 2 to get the ball rolling on seeing what traits you possess. 

2. Gap Analysis:You know what you’d like people to say, but are you really demonstrating these traits? You’d like to be viewed as hard working, but are you really a hard worker all the time? Maybe you’d like to be seen as a great public speaker, but how often do you actually find yourself engaging in public speaking opportunities? Evaluate the key items you’ve listed and determine how you currently measure up. Then think about whether or not people would actually say these items about you. You may find it helpful to ask a friend or trusted colleague to list five things they think of when they think of you. See how closely their list matches with yours.

3.  Vision:Now you have a good sense of where you currently are and where you’d like your brand to go in the future. It’s time to craft a vision. How will you create this personal brand? If you want to be seen as outgoing, what opportunities do you have to demonstrate that to others? You’d like to be seen as an expert, how do you put yourself in that position? People will only describe you in ways that they see you acting. So if you want to be viewed as hard working, people need to seeyou working hard! If you’d like to be viewed as a leader, you’d better be leading where people can see it! This isn’t about being a bragger or boasting about yourself. It’s about ensuring that the traits you want identified can actually be seen. If you are only funny when relaxing with your close friends, no one else but your close friends will know that you are funny! If you don’t speak up in meetings, no one but you knows that you have great ideas! Develop your plan so that you know how you will show others the great traits you have to demonstrate.

4.  Create:It is time to put your plan in action. View your work and personal life through the lens of your brand. Is your plan making a difference? Are people beginning to describe you in the ways that you could like them to? Maybe you need to adjust your plan. Or maybe the plan you created is working perfectly. The key is to make sure you are monitoring the results and adjusting as needed. This is where you may find that your social media presence, your daily work tasks, and your interactions with others begin to pay dividends. Figure out what works in your situation, and go with it!

5.  Evolve:Our brands change over time. This depends on the stage of life that you are in as well as the stage of career you are in. The brand you needed to develop as a 22-year old trying to get your first job out of college is different from the brand you need as a 55-year old hoping to become the boss of the company. You need to be seen in different lights for different jobs, different roles, and at different stages in your career. Trying to define yourself as an expert when you are a rookie in the field is not likely to work well for you. But that may be more attainable for you after you’ve worked in the field for a decade or two. You’ll want to check in with your brand every 3-5 years and decide if it’s time for your brand to evolve to a new stage or if you’re still on track with your current brand. Don’t be afraid to take the next step. That’s how you move up!

A career coach often helps clients to figure out what they’d like their brand to be to best serve their career goals. Together a coach can work with you to formulate a plan to put that brand in place, and ensure that the strategies you develop work for you. Partner with a career coach at Bauman Consulting Group and begin your personal branding journey today!

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Ashley Bauman, M.S., M.B.A., B.C.C. is the president of Bauman Consulting Group in Loveland, Ohio. She provides training, consulting, and coaching to criminal justice and social service professionals.

What is it Like to Have a ProfessionalCoach?

This article was originally posted on The Huffington Post: http://www.huffingtonpost.com/entry/whats-it-like-to-have-a-professional-coach_us_596e5916e4b05561da5a5b2f

You may have heard about coaching. Perhaps you’ve seen someone in a TV sitcom with a coach. Or maybe you’ve heard coaches are some sort of therapist. But what is a coach, really? What’s it like to have a coach, and why would you want one? Throw out that mental image. I’m going to tell you all about the coaching process and what it’s really like.

Before you hire a coach, you need to be clear on what exactly a coach is. A coach is not a therapist, counselor, or mental health professional; a coach is not there to provide mental health care of any kind. Coaches are there to support adults as they work to improve their lives - personally or professionally. A coach does not view you as needing to be “fixed.” A coach views you as a fully capable, competent, and whole individual who would like some support. A coach is trained to be an expert in coaching. This means they have received education in how to support you; this doesn’t mean that they have all the answers. Coaching facilitates collaborative growth - both the coach and the client improve!

[Related: he Difference Between A Coach And A Mentor: Which Is Right For You?]

So why would you want to hire a coach? There are so many reasons why you may want support from a coach, such as:

• Strategic thinking

• Decision making

• Problem solving

• Building/improving relationships

• Work-life balance

• Managing life transitions

• Developing self-confidence

• Increasing self-awareness

• Stress management

• Career navigation

• Personal branding

• Time management

• Networking

• Building and maintaining motivation

• Intentional living

• Uncovering strengths and weaknesses

• Authentic leadership

The first step in hiring a coach is finding one that is a good fit for you. Most coaches will do a free consultation with you so you can see if you like their style and have a connection. You want a good relationship with your coach, so you should shop around until you find the right one for you. Some coaches meet with you in person while others utilize technology for communication such as telephone, video conferencing, or email. You’ll also decide how frequently you want to meet with your coach. Some meet weekly, every other week, or even monthly. And the price of a coach can vary just as much as their approach. A good coach will set up an arrangement specially for you - rather than offering a single option.

After you decide on the coach that you want to hire, the coach will give you a welcome packet which serves two functions. First, it gives you the run down on the costs, boundaries, and procedures for coaching. Second, it collects information about you. For instance, it will ask you questions about why you want a coach, what things you’d like to improve in your life, and what you’d like to accomplish. This gives the coach a starting point to work from.

Next, your coach may have you complete some assessments. These are often optional and vary based upon what your interests/needs are. For example,  I often have my clients take the Myers Briggs Typology Indicator (MBTI) or the Emotional Quotient Inventory 2.0 (EQ-i 2.0) in order to help them to learn more about themselves. By taking these assessments that stimulate their introspection, they have the opportunity to really stretch themselves. They grow and achieve more than they thought possible. Assessments are also really helpful when clients come to coaching with dilemma’s such as “I know I hate my job, but I have no idea what else I want to do,” or “I’m in college and need to make a career plan, but I don’t know where to begin.”

Once your coach feels that she has sufficient information to guide the process, you’ll spend some time talking about your goals. They may have changed a bit now that you have more information about yourself. You and your coach will examine these goals from many angles and fully explore why you want to accomplish this goal, how it will impact your life, and what you’ll need to be successful.

When you’re ready to take the next step, your coach will work with you on developing strategies or action plans to accomplish your goals. Expect to have fieldwork. You’ll never be told to do anything. A coach may ask you to do something, but you always have the ability to say no. Often, clients generate their own action steps.

Along the way you’ll have regular check ins with your coach to problem solve, celebrate accomplishments, and continue to create action. Overtime, you may reevaluate your process with your coach. New goals may emerge. Old goals may be accomplished. It’s a flexible process that permits you the opportunity to evolve as a person in your own way and at your own pace.

[Related: Want to Get Ahead in Your Career? Consider Hiring a Professional Coach]

Often times, clients will gradually reduce the number of sessions with their coach. Some clients like to continue to have quarterly or biannual sessions with the coach to just check in and make sure they are staying on track.

Coaching is a process that is customized to you and your needs. It consistently provides a partner that delivers an outside perspective on your unique situation, connections to valuable resources, someone to hold you accountable to your commitments, a person to challenge you to go further, and a support system to count on.

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Ashley Bauman, M.S., M.B.A., B.C.C. is the president of Bauman Consulting Group in Loveland, Ohio. She provides leadership and management consulting and coaching with a focus on women in business.

Ellevate Network is a global women’s network: the essential resource for professional women who create, inspire and lead. Together, we #InvestInWomen.

Why Your Personality Type Matters

Early on in the coaching process, I like to gather a lot of information on my clients. Often times, I ask them to take an assessment called the Myers-Briggs Typology Indicator - or the MBTI. The MBTI is the most popular personality assessment in the world. It is currently utilized in over 70 countries, in over 24 languages, and is used annually by over 2 million people worldwide.

But what is the MBTI? The tool itself is not a test. Because there are no right or wrong answers! So the tool is simply an indicator of what your personality type appears to be. It's important to keep in mind that there are no "good" personality types to have. Each personality type has it's own strengths and weaknesses associated with it. The key is to know who you are and then grow from that. 

The tool is based on the work of Swiss psychiatrist Carl Jung. He developed a theory of personality in 1921 which essentially said that the difference between people are not random. Instead they form patterns or types. If you're a super achiever you can read his book, Psychological Types, which details his theory. In 1923 this book was translated into English and was read by an American woman named Katharine Briggs. She spent the rest of her life studying Jung's theory, expanding it, and seeing how she could apply it. In 1943, Briggs and her daughter, Isabel Briggs Myers, developed the questions that became the Myers-Briggs Type Indicator.

According the Jung's personality theory we each take in information and then make decisions about that information. But not everyone takes in information the same or makes decisions the same way. That's because we all have preferred ways of using these mental processes. This really boils down to which world you prefer to live in: the outer world (people, places, and things) or our inner world (thoughts, feelings, and ideas). Everyone has a preference for either the outer world or the inner world - and you were born with these preferences. These preferences have likely been shaped over time by the people you have been around, the experiences you have had, and the world that you live in, but at your core you'll still tend to gravitate to those innate preferences.

The MBTI identifies the innate preferences you have across four pairs of dichotomies. We all use both sides of the pairs, but the MBTI helps you identify which of those you have an innate preference for. 

Let's look at each of the four pairs. The first is Extraversion (E) or Introversion (I). This refers to where you focus our attention and get our energy. Individuals with a preference for extraversion are energized by being around others. These are people who tend to be sociable and expressive. On the other side individuals with a preference for introversion are energized by the opportunity to be still and reflect. These are people who tend to be private and contained. Those with a preference for extraversion tend to be those who will end a long day by going out to dinner with friends or family to recharge. Those with a preference for introversion would rather spend a quiet evening at home with a good book or a movie rather than be around others after a long day.

The second pairing is Sensing (S) or Intuition (N). This refers to the way we take in information as well as the type of information that we tend to like and trust. Individuals with a preference for sensing tend to focus on reality, verifiable facts, and experience while those with a preference for intuition tend to focus on possibilities, the big picture, and insights. I often think of the difference between sensing and intuition as though you are building a project. Let's say that you are building a bookshelf. A sensing person takes the instructions and begins as step one moving sequentially through the instructions until it's complete. While the intuition person starts by looking at the final project. They need to see the big picture first, then they can break it down into smaller pieces as needed.

The third pairing is Thinking (T) or Feeling (F). This refers to the way that we make decisions. People with a preference for thinking tend to make their decisions based on logic while those who prefer feeling tend to make their decisions based upon relationships. For example, imagine that you have a let someone from your company go. A person with a preference for thinking may begin to select that person based on logic - I'll have to fire Sarah. She has been here the least amount of time and can bring the least amount of value to our company. While a feeling person may begin to select that person based on relationships - I can't fire Sarah. I've started mentoring her and she is such a caring person. I think I'll select Ryan. He doesn't really engage with the rest of the office much and the loss of his presence would affect us all the least. Plus, his brother owns a company so he can likely find another job easily.

The final pairing is Judging (J) or Perceiving (P). This refers to our attitude toward the outside world and how we orient ourselves to it. Individuals who prefer judging are those who want the world to be an organized and orderly place. They see the world as a series of decisions that need to be made. Individuals who prefer perceiving see the outside world as a place to experience. They don't want to organize the world, they want to explore it! Think about your experience on vacations. Someone with a preference for judging loves to have an itinerary to plan their trip while someone with a preference for perceiving would rather see where the day takes them with no set agenda. 

The MBTI will identify which preferences you have in each of these categories. Once you've identified your preference in each of the four dichotomies, you'll find that you have a four letter code which identifies your personality type. The table below identifies the sixteen possibilities that you could be presented with.

Once you have identified your four letter type, the world becomes a very interesting place. You can devote energy to balancing your personality type. For example, maybe you have a very strong preference for extraversion. Perhaps you need to spend some time developing your ability to gain energy through more introverted methods. You can also spend time learning how your personality type influences your life. You may find that certain preferences lead to your success at work while others cause you problems. Perhaps certain personality preferences make it easy for you to get along with others while other preferences make it difficult. This is where your coach can really help you see how your personality impacts every part of your life! And then you can learn to use your personality preferences to your advantage and develop the areas where you need some help.

If you are interested in taking the MBTI, learning about your own personality type, and exploring ways you can enhance your life with those results - schedule an assessment, interpretation, and follow up coaching sessions with one of the coaches at the Bauman Consulting Group. We conduct sessions for workplaces as well. Imagine how much more effectively your team or workgroup could function with this knowledge!

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Ashley Bauman, M.S., M.B.A., B.C.C. is the president of Bauman Consulting Group in Loveland, Ohio. She provides training, consulting, and coaching to criminal justice and social service professionals.