The Morning Ritual That Sets This Mindset Coach up for Success

The Morning Ritual That Sets This Mindset Coach up for Success

Ali Catherine is an energy healer and certified coach, who specializes in mindset and manifestation. Her daily morning routine consists of meditation, gratitude, and learning. One way she implements learning into her morning is by listening to podcasts. 

Catherine is very thoughtful about her episode choice because she’s looking to absorb valuable information that she can use. This new information allows her to create actionable strategies to reach her current goal. While her schedule varies from day to day, she makes a conscious effort to fit this in. Whether she does it during her workout or while she’s making breakfast, this is a habit she has created for her growth mindset practice. Why? Because it’s crucial to her self-improvement.

What’s a growth mindset? 

In her book, Mindset: The New Psychology of SuccessDr. Carol Dweck studied how various students handled failure. Through her decades of research, she came up with the theory on the power of mindset. Dweck defines the term, growth mindset, as when people believe their abilities can be developed. She further states, “In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.”

In a growth mindset, you understand that you are in control of your abilities, and you can choose to learn and improve them. 

Now on the other end, Dweck describes the contrary idea as a fixed mindset. When discussing a fixed mindset, she says, “Their basic qualities, like their intelligence or talent, are simply fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success—without effort.” 

It’s possible to be unaware of your mindset, but it has profound effects on your life.

5 of the Best Personal Development Podcasts 

If you don’t already know, podcasts are pretty fantastic! The digital audios can be downloaded and streamed through multiple platforms. You can choose from an infinite selection of topics and interests. Lastly, what many people think is the best aspect, is it’s free. What’s not to love? Maybe, just the time it takes you to find the right podcast. 

Catherine uses them to expand her knowledge, making them a great personal development tool. If it allows you to improve some aspects of your life in 30 minutes or less, why not give it a shot? You are merely listening with the intent of learning.


Image result for optimal living dailyOptimal Living Daily

Optimal Living Daily finds the best of the best blog content out there on personal improvement. Then (with the author’s permission), it narrates the content for you. Referred to as an audio blog, it covers topics such as finance, health, wellness, and business. A great podcast if you’re short on time, as a majority of the episodes are only around 10 minutes long. Perfect for getting into a routine of daily learning.

 

 

Image result for the brendon show podcast

The Brendon Show

Brendon Burchard is currently one of the world’s leading high-performance coaches and is referred to as an influential leader in personal growth and achievement. In his podcast, The Brendon Show, Burchard gives insight into that success. Burchard’s motivational speeches provide tangible tools and strategies to help people live an extraordinary life. If that isn’t enough for you, you can get more information by reading one of his 3 New York Times Bestseller books.

 

Image result for the marie forleo podcast

The Marie Forleo Podcast 

This self-help master was named one of the next generation of thought-leaders. Marie Forleo’s goal is to help you reach your highest level of creativity and knowledge. The Marie Forleo Podcast is all about showing you how to become the person you truly want to be. Forleo shares tactical advice on numerous parts of personal development, from topics such as love, health, creativity, she discusses it all. While the podcast may only touch briefly on some of her ideas, you can get more of her wisdom on her weekly show, MarieTV.

 

 

Hidden Brain

Hidden Brain

On NPR’s Hidden Brain, Shankar Vedantam gives thought-provoking insight into life, that links to different fields of science. This podcast differs from others. Instead of entrepreneurs providing motivational speeches, you get scientific information on why we behave and act the way we do. You can apply these insights to your life. Because when you understand why you behave a certain way, you can choose to change.

 

 

 

Oprah’s Super Soul Conversations

Oprah’s Super Soul Conversations by Oprah Winfrey consists of personally selected interviews by Winfrey and is meant to guide you towards a path of improvement. As she says herself, they’re “designed to light you up, guide you through life’s big questions and help bring you one step closer to your best self.”

 

 

It takes 21 days to form a new habit. Then it becomes part of your daily life. What better practice can you create than expanding your knowledge and improving yourself as well as your life. Having a growth mindset gives you a passion for learning and helps you thrive in some of the most challenging times.

 

“No matter your position, circumstances, or opportunities in life, you always have the freedom of mind to choose how you experience, interpret, and, ultimately, shape your world.” -Brendon Burchard

5 Tips to Reduce Stress During the Holidays

5 Tips to Reduce Stress During the Holidays

‘Tis the most wonderful time of the year, or at least that’s what the marketing gurus tell you. For many people, the holidays are a time of celebration, good cheer, and enjoyable family traditions. For the other half, it’s utterly exhausting! You’re spending too much money, cooking ALL DAY, and attending countless get-togethers. All of which can contribute to increased levels of stress and anxiety.  

Avoid the emotional rollercoaster this season, and use these five tips to stay happy, healthy, and energized. 

1. Breath

You already know breathing is a necessary function of the body. Yada. Yada. But more importantly, your breath directly connects to your mood. When your feelings change, your breathing changes.

Research has proven that controlled breathing effectively lowers stress levels. Sat Bir Singh Khalsa, Ph.D., assistant professor of medicine at Harvard Medical School, states, “There is a very direct relationship between breath rate, mood state, and autonomic nervous system state.” 

In moments of stress, your breathing becomes quick and shallow.

Faster breaths trigger the sympathetic nervous system (the fight-or-flight) part of the brain. That can raise stress hormone levels, taking a negative toll on your overall well-being. On the other hand, when you slow your breathing down, it triggers the parasympathetic nervous system. The part of the brain that promotes a state of calmness, healing, and mental clarity. 

Practice controlled breathing to help ease those bad feelings. The next time you’re feeling stressed, try inhaling for five counts and exhaling for another. 

As B.K.S. Lyengar, one of yoga’s most prolific teachers’ states, “Breath is the king of the mind.”

Check out this breathing meditation by Deepak Chopra!

2. Get Moving 

The easy thing about moving is you can do any form of physical activity and reap the benefits of reducing stress. 

When you exercise, it increases a chemical in your brain called endorphins, which are feel-good neurotransmitters. Thus directly affecting your mood. In addition to reducing stress, physical activity improves focus, energy, and overall cognitive function.

According to the Anxiety and Depression Association of America, as little as 5 minutes of exercise a day can stimulate anti-anxiety effects.

So, maybe on your lunch break, you take 10 minutes, even 30 minutes to walk or hop on a treadmill while watching one of your favorite shows. 

If you want to get an extra dose of feel-good energy, exercise outdoors. The exposure to sunlight boosts your body’s vitamin D supply and increases the production of a chemical known as serotonin, which promotes feelings of happiness. So, get moving.

3. Prepare a Budget 

The holidays are known for around the clock shopping, gift-giving, and spending. So it’s vital to make an extra effort to manage your finances and avoid financial anxiety. 

Create your holiday budget early and set a spending limit. With well-defined boundaries, you become a more productive shopper and spend more cautiously. It’ll also help you prioritize what’s most important. 

A lot of stress from the holidays can come from financial pressure. So try using one of these budgeting apps that track your spending: MintYNAB, or Albert. Another good idea is to buy holiday gifts year-round, so you don’t disrupt your monthly budget as much.

4. Think Positive 

Positive thinking not only helps with managing stress, but it can also improve your overall health. 

It’s important to note that positive thinking doesn’t mean you go around living your life with no cares in the world. Or you avoid any of life’s difficulties. It means you approach those less pleasant times more productively. Thus, creating better habits to cope with stress, especially during hardships. 

Positive thinking begins with self-talkThese are the thoughts that run through your head. While some of these thoughts come from logic and reason, the others come from misconceptions you’ve created.

Studies show that the benefits of positive thinking are huge. According to the Mayo Clinic, there is a wide range of health benefits, including lower levels of distress.

Researchers believe people with a positive outlook experience more success, as positive thinking gives you more confidence to take more risks and handle failure better. 

One way to practice positive thinking is to turn your negative self-talk into a positive one. For instance, instead of thinking there’s no way it’ll work out, you can think, I’ll try to make it work. 

Once you understand the way you see things, you can make a conscious effort to look at those things differently. When stressed, you’re more likely to focus on what’s negative in your life. You can reverse this negative thinking by taking the time to remember what you’re grateful for. Remember, you can only have one thought in your head at a time – make it positive as much as possible. 

 5. Be Healthy-ish

The holidays are the time of the year when health usually slides. Food can be your best friend or worst enemy. Certain foods cause inflammation in your body and make your stress levels go up. Eating a well-balanced nutritious diet is essential for both your physical and mental healthAs studies prove, foods can affect your mood, emotions, and psychological state. 

Ultra-processed foods that contain chemical additives are the leading culprit to poor health. In an article from Harvard Medical School, they talk about how your diet can positively or negatively affect mental well-being.

It’s important not to forget the proper nutrients needed to fuel your body. The saying “you are what you eat” is the truth. The nutrients in the food you eat give your body support and function. These nutrients become the integrity of your body, everything from your skin and bones to your immune and digestive system. To feel your best, you must provide your body with the best food for it. 

Your body is continuously rebuilding and repairing, from things such as exercise, pollution, disease, and even STRESS. Nutrient-rich whole foods help you function at optimal levels. That’s the power of nutrition. You can immediately change the way you look and feel by cleaning up your diet. 

 High-carb comfort foods and foods full of added sugar are popular during the holidays. The foods with added sugar give you a quick energy boost by raising your body’s blood sugar and insulin levels. But the pick me up is brief. What happens next is commonly known as a sugar low, or crash, as your blood sugar level quickly decreases. Having constant blood sugar swings can lead to quick-changing moods and energy levels. 

Another commonly overlooked part of your health is your water intake. The body and blood are primarily made up of water. It’s critical to make sure you’re getting enough water because you’re constantly losing water. 

Heightened emotions are common during the holidays due to increased stressors. So even if you’re usually a calm and coolheaded person, the holidays can still be a trying time. These practical tips can help you minimize and cope with your anxiety.