What 100 Things have You Accomplished in the Last 10 Years?

We are ushering a new decade, which means it is a great time to reflect on the past while preparing for the future! It is easy to move on to the next goal, intention or resolution; however, I encourage all of you to take the time to remember, honor and celebrate what you have already achieved – in the last 10 years. Yes, you read that correctly – the last 10 years!

What 100 Things Have You Accomplished in the Last 10 Years?

Why 10 years? This decade stretching coaching exercise is designed to tap into your memory banks while providing a sense of fulfillment and accomplishment. Investing time and effort into this process will also strengthen your motivation and confidence. This can be especially important for high-achieving individuals who feel like they are getting older and are interested in or working towards a life transition or transformation. Achievers tend to move quickly and overlook what they have accomplished. This exercise was intentionally designed as a slow, yet insightful, process that helps us see how much we have grown and changed over the course of a decade.

The first few may or may not come easily to you. Expect the process to get a little more challenging as you add more accomplishments. Ten years goes by quickly, and we tend to forget all we have experienced and achieved. If you get stuck, refer to your planner, calendar and pictures for ideas. Use your social media accounts, colleagues and friends to trigger your memories. Think back to fun times and feelings of joy. And, think broadly! This is not an exercise focused only on work or career. Think about the whole of your life as you go through this exercise. Below are a few thinking prompts:

  • How did you invest in yourself?
  • Where were you, and what were you doing, 10 years ago?
  • Where are you, and what are you doing, now?
  • What experiences did you enjoy?
  • Did you have a child(ren) or grandchild(ren)?
  • Did you try a new hair color?
  • What type of physical exercise did you try or grow?
  • Did you write your first blog post or record a podcast?
  • What romantic encounters did you experience?
  • What vacations did you experience?
  • What classes did you take?
  • What hobbies did you develop?
  • How did you volunteer or freely contribute your talents?
  • What did you do for exercise or self-care?

Stretch your thinking and have some fun with this exercise. You may just surprise yourself! Download the 100 Things I Have Accomplished in the Last 10 Years Coaching Tool below by clicking on either the text or the 100 graphic. Make the time to complete the list, and then let us know all about the 100 accomplishments you have achieved in the comment section below. We look forward to hearing from you!

Cheers to all of you!

-Dr. Connie

What 100 things have you accomplished in the last 10 years?

To Change Yourself, Change Your World (and Your Brain)

Science can help people stick to their goals.  I posted a SMARTER Intentions coaching guide on Ask Dr. Connie on December 31, 2015 to help people set their true intentions for 2016.  If you are already struggling a bit, brain science offers a little help!

Kira Newman, from the University of Berkeley’s Greater Good Science Center, suggests changing your environment.  Newman suggests some simple tips, and I added a few more of my own.  The real goal here is to create new habits and behaviors that will ultimately influence your subconscious mind.

A few key takeaways from the article:

Map your goals and support your transformational journey by using the following techniques:

  1.  Add goals and reminders to your calendar and keep them posted where you can see them.  Newman notes that 10% of people forget their resolutions, so consistently keep them in front of you!
  2. Steer clear of temptation.  Notice obstacles and roadblocks that get in your way and move them!
  3. Surround yourself with inspiration (and I would add others who have the same mindset).  Create living and working spaces (I also have to add social networks to this list)  that fuel your soul and your goals.  Use cues that you see and hear throughout the day.  Newman suggests finding a piece of jewelry that holds meaning to you.  I have used this idea for years!  I wear a ring with a large, light blue stone that reminds me to play big and follow my dreams each and every day.

In addition to surrounding yourself with great people, or your social networks, I have to add another coaching tip:  Celebrate Your Success!  Many of us women over 40 are extremely busy and rarely take the time to recognize and celebrate our progress.  Get creative and do something for you!  Celebrating your success will keep you motivated and energized while helping you stay connected to your purpose.

Get the details from Kira Newman, editor and web producer at the Greater Good Science Center online: To Change Yourself, Change Your World

If you missed the SMARTER Intentions Coaching Guide on December 31, 2015, you can download it here:  

AskDrConnie.com 2016 SMARTER Intentions Coaching Guide 12.31.15

Happy New Year

SMARTER Intentions and Authentic Goals: A Coaching Guide from AskDrConnie.com

All true intent is realized.  This simple yet profound truth is usually overlooked when people set goals.  If you really don’t intend to lose 15 pounds (you just want to lose weight without really trying), then don’t set a goal around weight loss.  New Year’s resolutions are often short-lived because they are not true intentions.  I am a believer in setting intentions, so I developed a coaching tool to help people set SMARTER Intentions rather than soulless goals.

What we truly intend will happen. Actions support honest intentions; therefore, all true intent is realized. Intentions become our outcomes. Intentions influence our actions and behaviors. If intentions are established with awareness, truth, and meaning, they help us experience a life filled with passion and personal fulfillment. Lack of understanding around our true intentions often causes frustration and confusion, which is one reason people oftentimes do not achieve their goals. Many goals are written; however, they are not established with honest intent. It’s time to get brutally honest about your true intentions so you can achieve authentic goals.

Intentions have the power to strengthen your Inner Leader and help you move forward in a meaningful way as long as they represent what you truly want to accomplish and experience. Honest intentions, based on personal fulfillment and purpose, can also keep you motivated and focused while measuring progress and celebrating success.

What we truly intend will happen, so I encourage my coaching clients to create SMARTER Intention Statements that support their personal vision. So, what exactly are SMARTER Intentions? They are statements designed to help you achieve your vision while holding your accountable and having some fun along the way because they are Super Cool, Measurable, Achievable, Relevant, Time Bound, Evolved, and Rewarded.  If you are looking to start the new year with authenticity, download my free SMARTER Intentions Coaching Guide to set your true resolutions for 2016:

AskDrConnie.com 2016 SMARTER Intentions Coaching Guide 12.31.15

Looking to kick-start 2016 with a supportive network of women?  Join me and a group of amazing female leaders at Whispering Pines Bed and Breakfast for New You and [Re]New You:  A Women’s Retreat.  This amazing immersion experience is designed to help women who are looking to reinvent themselves in 2016.  We will work together to uncover your true intentions and chart a course for an amazing 2016 and beyond.  The weekend will be full of great activities ranging from painting and yoga to cooking classes, visioning and coaching.  Join us for a fabulous weekend focused on the future of you!  Contact Whispering Pines Bed and Breakfast to register today!  Click on the image below to learn more and register for the retreat.  Whispering Pines Bed and Breakfast

Go Wild with Your True Intentions and Have a Happy New Year!!

-Dr. Connie

I Need Your Help before Friday!!

I need your fresh insights about confidence before Friday? Why??

Clint Bellows, a man I truly admire, invited me to be a guest on the Tom Becka show this Friday at 3:30 PM. Clint is hosting the show, and I am starting to get my thoughts on confidence, leadership and coaching together. Your ideas, perspectives and experiences will make this radio experience on the Mighty 1290 a much richer experience for listeners.

Here’s a question to get the conversation started:
What do you do to strengthen your confidence and the confidence of others?

I would love to hear from you!

Go Wild with Confidence!!
-Dr. Connie

Jagger’s fun and amazing drawing represents my feelings about being on the show (I am so proud of my little artist):

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