Susan Kuz

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Build your well-being muscles

26494327 - attractive young woman working out with dumbbells

Developing your psychological well-being is a lot like strength training. If you desire to make a change in your life, you’ll need to do some heavy lifting but the steps are similar:

1. Learn technique. If it’s new to you go to the experts where you can learn what you need to know. We are learning new things daily about well-being and vitality. Upgrade your knowledge by tapping into current findings.

2. Schedule it in your calendar and practice your new skills regularly. Daily or several times a day in some cases. Once in a while or for a short time is not enough to see results. You are building new habits here and it takes repetition.

3. Build up your skill level. As you master one skill and create new habits you can add more. One skill at a time and you will soon shift to a new level of well-being.

4. Just do it. You’re not going to feel like working out every day but sometimes it’s a matter of fake it ‘til you make it. This holds true for developing skills in happiness, positivity and other areas of psychological well-being. Do the thing and it makes it easier and more enjoyable to do the thing next time.

If your goal is to improve your level of well-being you’ll need to do more than read about it, or watch a video. You will need to take action to see the results you desire. Take action. Repeat. Repeat. Adjust action. Repeat. Repeat. Etc. Yes it takes effort, but you’re worth it.

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Vitality Challenge – Just Try It

olga2
From the book: What Makes Olga Run by Bruce Grierson
 After recently reading the story of Olga Kotelko, the 95 year-old World Master’s Champion who took up track and field at age 77, I became totally inspired to take on the new motto – Just Try It.
This summer I am challenging myself to Just Try 30 to 50 fitness-based activities by the last day of summer, September 21st in an effort to find some new interests, and challenge my body and brain. Here’s how I’m outlining my goal:
  • Fitness activities can be anything that gets me moving and using my body in different ways.
  • Ideally something I’ve not tried before or haven’t done for a long time. Gymnastics anyone?
  • I’m setting 3 levels of goal: 30=bronze, 40=silver, 50=gold. Of course, I’m going for the gold.
  • Whenever possible I will do it with a buddy and enjoy the enhanced benefits of socializing at the same time.
  • Because these are mostly new activities I will set a Do You Best goal as I learn and develop my skills. I can up this later for ones that I really like.
Here are just a few of the benefits I expect get from this fitness challenge:
  • A boost my mental well-being and improved level of happiness. Yay!
  • Better sleep.
  • Sharper mentally.
  • Benefits of socializing and improved relationships.
  • Building my self-efficacy as I set and reach my goals.
  • And many, many more.

If you want to join me in the Just Try It challenge please send me a message. Feel free to set your own gold, silver and bronze levels and let me know what activities you are trying. Maybe we can meet up and try one together.

The challenge is on – Just Try It!

 

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Bite into Your Big Juicy Goals

Bite into Your Big Juicy Goals
  • Are you tired of starting over and over again on the same goals?
  • Are you playing it small with your goals?
  • Does the mere thought of goal setting bring up feelings of stress?
  • Do you lack energy and excitement just thinking of your next steps in life?
If you answer YES any of these questions this workshop is for you.
At this workshop you will:
  1. Learn why goal setting is important for your happiness and success in life.
  2. Learn how to choose a goal worthy of you.
  3. Identify your biggest barriers to goal achievement and learn how to overcome them.
  4. Use the SMART Plus Goals Process to create your unique goal roadmap.
  5. Take away a set of reusable tools that you can apply to future goals. And more!

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Why your goals need to be big, juicy ones.

Getting ready to set a new goal? But is it worthy of you? Is it a big juicy goal or a starter goal? If you’ve missed meeting goals in the past you may be tempted to set a teeny tiny goal to ensure success this time. But there’s a danger to that approach.

Research shows that setting a goal that’s not challenging is worse than not setting a goal at all. Why? Because it decreases your self-esteem and self-efficacy (your belief in your abilities to achieve your goals). If you don’t meet your teeny tiny goal you develop the belief that you set goals, but you don’t accomplish them. Even the little ones. That’s worse than not setting goals at all.

Here a couple of other things that Goal Research has found:

  • Setting a difficult goal can hep you feel more positive than little ones.
  • “Hard goals lead to more pride and self-respect.” Mento, Locke, Klein (1992)
  • Difficult goals are more likely to increase your of self-efficacy – a belief in your ability given the conditions.
  • Big goals do require more energy but you are less likely to experience a feeling of burnout.
  • Be specific. Even if your big goals are set by someone else (your boss for example). Do Your Best goals are the ones least likely to lead to increased performance. They’re too vague.

If you’re thinking of setting a new goal, make sure it’s a Big Juicy one. One that is worthy of you.

Copyright: <a href='http://www.123rf.com/profile_raywoo'>raywoo / 123RF Stock Photo</a>
Make your goals big. Worthy of you.

 

 

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Awaken your Dreams

Sometimes it’s hard to imagine a goal you might want to pursue. Perhaps like many you’ve had dreams and goals in the past that have not been realized. Maybe because you tried and given up. Or may be it was something out of your control. Life’s like that and lots can happen.

When someone asks about your goals perhaps you find you have few things (or nothing) on the list. Or maybe there is something begging to come out but you immediately stop it from surfacing as your inner critic takes over saying something like “It’s never going to happen because (insert your excuse here).” or “Where is the money going to come from?” or a host of other things. I’m sure you have your usuals.

If you want your dreams to become reality you have to start nurturing them. Like any beautiful garden, it won’t happen if you don’t plant the seeds, feed and water them, take care of them as they bloom, and keep the pests from destroying them.

Here are a few tips for planting your seeds to awaken your dreams and goals:

  1. Grab a pen and paper and begin writing down some things that would be cool to do in your lifetime.
  2. Cover all areas of your life and be as detailed as you can. If you want to travel list the cities or countries you want to visit. Don’t just put down “travel more”.
  3. When your inner critic starts popping in with “buts” and “as ifs” mentally give it some time off and shoo it away. Now go back to your list.
  4. Imagine there are no barriers to your list of dreams. This task is just about the What and not the How.
  5. Aim for at least 25 things and eventually get to 100 things. If you can only think of a few right now that’s OK. More will come as you awaken this part of you.

This is just the start of your beautiful Dreams Garden. It’s the first step and it’s an important one. You can’t have a beautiful garden without the seeds right? Enjoy the process and remember to celebrate once you’ve completed this step. Exciting times ahead!

Copyright: alexraths / 123RF Stock Photo
Your garden of Dreams and Goals.