When you think about achieving success and becoming your best self, vulnerability as a practice may not instantly spring to mind! Vulnerability often has negative undertones and can be associated with weakness, but dive deeper into the potential of this word, and you’ll discover a new route to success. Here’s why... Vulnerability cultivates strength “Vulnerability is not winning or losing; it’s having the courage to show up and be seen when we have no control over the outcome. Vulnerability is not weakness; it’s our greatest measure of courage.” - Brene BrownVulnerability is a feeling that’s associated with being exposed and nudged out of your comfort zone. It’s a feeling that can show up in all kinds of situations, including: Letting your guard down in a social situation even though you feel shy, anxious and exposed. Sharing a personal story with someone you want to feel deeply connected with because you want them to know your truth - even though you’re scared they’ll reject you. Playing the bigger game you feel called to start, even though you’re terrified you’ll fail and be judged for not being good enough. Having the courage to say you don’t know the answers - even when others expect you to. Finding the words to apologize or the strength to forgive - so that you can move on with your life. As you can see from the examples above, vulnerability takes a LOT of courage and strength. The choice to be vulnerable requires you to put yourself ‘out there’ in ways that don’t feel uncomfortable. As humans, we crave security and certainty because we feel safe. If you can more or less predict what’s on the other side of a decision, there’s less chance of being unexpectedly hurt. Vulnerability puts you on a collision course with a leap of faith. But very often, that leap is exactly what you need to create the success you want because a choice to be vulnerable opens so many doors. As Brene Brown said, “Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path.” Here’s what can happen you play in the playground of vulnerability. 1. Spark deep dive conversations Your relationships are a perfect environment to not only practice being vulnerable but to reap the benefits of putting yourself out there. Small talk is easy! The risk is pretty low when you’re talking about topics such as the weather, the latest football match, or weekend plans. The question is, do these conversations help you feel deeply connected to the person you’re talking with? For sure, small talk is appropriate for certain interactions, but if you want to connect more deeply with an individual, you have to dive beyond the surface layers. You have to take the risk and share your true self. You have to talk about your feelings, emotions, memories, and experiences rather than the ‘safe’ surface stuff. This can be uncomfortable. As social beings, we want to feel as though we belong. We fear rejection, criticism, and judgment - and that’s the risk these more vulnerable conversations pose. But the upside is HUGE. When you share what’s deeper for you, you allow other people to get to know you on a whole different level. Remember, humans connect around stories, and sharing experiences is a powerful way to discover what you have in common. More in-depth conversations promote empathy and understanding - and that can lead to more collaboration over competition. Deeper, more meaningful conversations are a powerful way to spark authentic social connections. This, in turn, builds the trust we feel with others and that helps us forge stronger social bonds. Imagine the difference this level of connection could make to your relationships? Whether it’s deeper talk with your partner, family, children, work colleagues, or friends, you can feel more connected when you surrender to vulnerability and share who you really are. 2. Unlock creativity “Vulnerability is the birthplace of innovation, creativity, and change.”- Brené Brown Vulnerability also allows us to be less rigid in our character because it implies permission not to know all the answers and to not be perfect in every interaction. It’s easy to get funnelled into being a certain way because you feel that’s how you ‘should’ show up, and that’s what others expect of you. Rigidity prevents you from exploring all of who you are and all the opportunities that exist in the world. In comparison, vulnerability allows you to discover and express parts of your character and story that may have been hidden or even lay dormant. In this way, vulnerability can be a key that unlocks new ideas along with a willingness to take more risks - because you’re willing to take a chance.In turn, this dials up your creativity because instead of stuffing down those uncomfortable, unproven ideas, you’re more willing to experiment and give them a go. Instead of writing ideas off because you may fail or make a mistake, vulnerability allows you to breathe them to life so you can see where they might lead. And because creativity is a catalyst, there’s a strong possibility that playing in a vulnerable space will inspire you to discover the big idea that changes your life! 3. Try something new Vulnerability is a sure-fire way to expand your comfort zone. When you embrace vulnerability, you’re able to put courage over comfort - and see where it takes you. It’s so tempting to stay in our safe space, but it’s a choice that limits our life experiences. When our beliefs about who we think we are stay fixed, we write off a mass of opportunities because we tell ourselves we couldn’t possibly do that. But what if you can? Vulnerability gives you space and permission to rewrite who you are. It opens the door to new skills, talents, connections, experiences, and ideas. It allows you to do things that people wouldn’t expect - and in turn, you get to explore more of your potential and become your best self. Tools for cultivating vulnerability If you want to be more vulnerable, here are some tools and resources you may enjoy.[Discovery Deck] Intimacy Deck - deep dive questions to explore with your partner. [Workbook] 10 Deep Dive Questions That Spark Self-Discovery

“Whether you think you can or you think you can’t, you’re right” - Henry Ford. Have you ever set a goal that you didn’t achieve because you somehow talked yourself out of taking the actions that would have closed the gap? If so, you’re far from alone. Success with your goals is about a lot more than the strategy you choose and the action steps you take. Success is also determined by the conversation that happens inside your head. What you believe about yourself often becomes a self-fulfilling prophecy. For example: • “I can’t do that / I’m not good enough / it’s alright for you etc. etc.”• “I’m too young / too old / too ugly / too loud / too shy etc. etc.”• “I’m not smart enough / courageous enough / creative enough / resourceful enough etc. etc.” In short, if you have hard-wired beliefs and mindsets that set you up for failure, there’s a strong chance your ‘predictions’ will become a reality! But don’t worry, there is some good news here! You can rewire your mind and transform your inner dialogue. You can replace limiting beliefs with thoughts that empower you to step up, believe in yourself, and achieve your goals. And one super easy (and powerful) tool you can get using right now is positive affirmations. Keep reading, and I’ll explain what affirmations are and how they work. What are affirmations?  Affirmations are sentences and statements that we repeat to ourselves out loud or in our thoughts. They are self-suggestions. Repeat an affirmation frequently enough and it becomes hard-wired into your belief system and helps form your identity [who you believe you are]. Affirmations can be negative - such as “I’m not good enough” or positive - such as “I am powerful, creative, and resourceful”. Affirmations live in your: • Conscious awareness - when you know these beliefs exist• Subconscious - where they exist, but you’re not consciously aware of them This distinction is critical when you remember that only 5% of your brain is conscious. The other 95% is subconscious. As you can see, affirmations are a powerful shaper of everything from the decisions you make to the goals you set and the ambitions you have for your life. If your inner dialogue is skewed towards the negative, it’s going to be harder to succeed. In comparison, if your mind is fueled by positive affirmations, it’s a lot easier to be your best self. How do positive affirmations work? Affirmations work because they can reprogram your mind by increasing certain neural pathways. “The ventromedial prefrontal cortex—involved in positive valuation and self-related information processing—becomes more active when we consider our personal values (Falk et al., 2015; Cascio et al., 2016).” [Source: Link]. The reason we can reprogram our brain in this way is because our brain doesn’t know the difference between real and what isn’t! [This is why you can connect emotionally with fictional characters in a movie and feel deeply involved in their life events.]If you repeat something often enough, you start to believe that statement - and then you start to act out that statement until it becomes a part of your identity. This is self-affirmation theory [Steele, 1988].Affirmations also work by helping you cultivate a positive mindset by training your mind to focus on beliefs that empower you. We all know that negative thinking can drag us down, create pessimism, and drain away a feeling of control over our lives. In comparison, when you’re positive, you see opportunities, you notice things in your life to be grateful for, and you feel good in your skin.When you become aware of negative thoughts, you can choose affirmations to consciously change your thought patterns. This can take time… Positive affirmations need to be repeated regularly until they become truths that you fundamentally believe - rather than statements you want to program in. Three ways to practice daily affirmations 1. Rewrite limiting beliefs Identify the thoughts that hold you back from your goals and your best self currently. For example, you might believe: • I’m not good enough• I’m going to make a mistake• I don’t deserve this.  When you’ve identified the negative affirmations that hold you back, rewrite them into positive ones. For example: • I’m creative and capable.• I’m conscientious and confident in my work.• I’m worthy of love, success, and abundance.  When you’ve written the positive affirmations you need to hear, repeat them to yourself daily. It can be extra powerful to repeat your daily affirmations while looking at yourself in a mirror. Remember to state your daily affirmations in the present tense - as if they already exist. This is important because your subconscious takes everything literally; meaning if you say “I want to be creative” instead of “I am creative”, you’ll reinforce the wanting - not the creativity! It doesn’t matter whether or not the positive affirmation is currently true for you. The more you repeat it, the more likely you are to believe it. 2. Go to sleep to positive affirmations You are at your most suggestible to words and images when your brain is in theta state. Theta state is when your brain is in a deeply relaxed state - such as when you’re daydreaming, just before you go to sleep, and when you begin to wake up. Theta is the gateway to your subconscious, memory, and intuition. When your brain is in a theta state, it’s easier to rewire your belief system to adopt the positive affirmations that you want to plug in.Try listening to positive affirmations while going to sleep - you’ll find a collection on YouTube. 3. Journal your affirmations Journaling is a powerful technique that can help you unlock your subconscious thoughts and figure out what affirmations you need to adopt to inspire your next steps. Journaling unleashes a conversation with yourself that helps you to better understand who you are. A journaling practice helps you pull on the threads of your thinking and unravel those thoughts into insights that can empower your goals. One proven journaling technique is question prompts - questions that guide your brain down a specific tangent to help you get clarity. By journaling regularly, it can inspire you to overshadow negative thoughts and replace them with beliefs that empower your best self.

Who doesn’t love a to-do list? It’s a simple, yet effective strategy that helps you get your head around the day - so you can get more stuff done in less time. Well, that’s the plan anyway!But more often than not, our best-laid plans can go out the window! It’s a common problem. Procrastination, stress and anxiety, unexpected interruptions, new demands… they can all put the brakes on your plans, leaving you feeling deflated and disappointed with your output. What’s more, you also increase your workload for tomorrow, which piles on the pressure further. The good news is there are some practical things you can do to keep yourself on track. Life doesn’t have to be a collection of half-finished to-do lists. Instead, you can empower yourself to stay on top of your to-do list and actually get it ALL done.Let me show you how... 1. Be realistic Right now, we’re all dealing with uncertainty and chaos. Life is more challenging than usual, which can make it harder to stay focused and do what you need to do. When you have a lot on your plate, it’s tempting to try and get it all done today. In the back of your mind, you imagine you’ll feel a little less stressed if your master to-do list was a little shorter. But is that goal realistic? Is there genuinely enough time in your day to clear your entire list in one go? If not, own that reality - because if you try to complete a level of work that isn’t practical, you’ll only set yourself up to fail [which will only make you feel bad]. Much better to be realistic. Much better to create today’s to-do list with the number of tasks you can actually cope with. If you make this simple shift, you’ll relieve some pressure and set yourself up for that all-important win. 2. Prioritize Once you accept you can’t get everything done today, your next step is to identify the biggest levers on your master to-do list. What tasks are due today? What tasks are most important and most urgent? What tasks will take a weight off your shoulders if you’re able to tick them off? This Eisenhower Matrix will help you make these important distinctions. When you’ve figured out your priorities, put all your focus on getting those tasks checked off first. That way, your day is already a win - and if you get more done, well that’s a bonus. 3. Time estimates How do you know if your prioritized to-do list is realistic within the time you have available? Here’s how...Take each task in turn and estimate how long they’ll take you to do. For example: • 2 hours for a blog post• A 30-minute sales call• 90 minutes for your powerwalk• 45-minute team call• 30 minutes for responding to emails etc.  Then add up the total time - the examples above amount to 5hrs and 15mins.With this grand total you can gauge this workload against your day. Does your schedule have enough time for everything? If not, make adjustments until it all fits. 4. Schedule tasks to a timeslot One mistake people make is to work from their to-do list. You’ll be far more productive if you transfer those tasks onto your planner by allocating them specific time slots - like the example below [using a Self Journal]. Remember to add in your breaks (you can’t work flat out), and also build in a bit of slack in case you overrun on certain tasks. This step ensures each task has a deadline (based on your time estimates). This works wonders for productivity because it ensures tasks don’t extend unnecessarily. Give yourself a time span to work with and you’ll focus better and work more productively. There’s another benefit…If you stick to allocated times you can see at a glance if you’re on target to get everything done by the end of the day. If you are, great! If you’re not, you can take action to get yourself back on track before it’s too late. 5. Schedule tasks to energy levels Ever noticed how some tasks fill you up and some tasks pull you down? Use this knowledge to your advantage when figuring out the order in which you’ll tackle your to-dos. For example, put an energizing task after lunch to help you push through the afternoon slump. Try doing a draining task when your willpower and motivation is at its highest. Work with your energy levels and you’re less likely to waste time needlessly. When the pressure is on, you can ill afford to waste a single minute! 6. Make a list of quick errands As well as the day’s chunky tasks, make a list of the quick errands and to-dos you’d like to get done. For example, phoning a friend, sorting the laundry, or paying a bill/invoice. With your list already drawn up, if you do find yourself ahead (or if you have some minutes spare), you can crack on with these too. It’s a simple way to get more done - with less pressure. 7. Stick to your plan There will always be other things you could do. There will always be people who want you to prioritize their work over what you planned to do. Don’t get dragged into or distracted by the ‘urgent’ tasks that can wait. There will be times when you have no choice but to change your schedule to accommodate someone else. But don’t make that decision lightly. Check in to ensure you’re clear on what really is the most important thing.You are allowed to say no :-) 8. Plan tomorrow, today When you’ve got a full-on day ahead, you need to maximize every minute you’ve got. You can’t afford to spend time at the beginning of your day planning it all out. Far better to get your head around what you’re going to do the night before. That way, you can hit the ground running - clear on what you need to get done and by when. When life is as busy as yours, every minute counts. Unfinished to-do lists make life stressful. Finished to-do lists let you end the day with a win and a big motivational boost. So set yourself up for success. Follow these simple points to craft realistic to-do lists and you can feel more productive and more accomplished every day.You’ve got this :-)

Make the most out of your new self journal during this 60-minute hands-on training. Together we'll go through the Self Journal framework and start to fill out your 13-week Roadmap.

Thomas Edison didn't just invent the light bulb by simply waiting around for inspiration to strike, and neither should you! Practice creating new ideas on command with the Edison Deck PDF sampler - it comes with 23 prompts and space to write your ideas! Download yours for free:

Unproductive days can creep up on us for a whole host of reasons. Stress, distractions, anxiety, confusion, tiredness overwhelm, boredom, lack of motivation or focus - to name just a few! But whatever the cause, the results are always the same! You keep promising yourself that you’ll crack on after you’ve - brewed a coffee, checked your social feeds, cleaned the windows, tidy your desk, or tackled any other mindless task that excused you from getting on with the task at hand.Then before you know it, minutes have turned into hours and the day is at risk of disappearing into the abyss. That wasn’t your intention when you woke up. But now, instead of a smaller to-do list, you face playing catch-up for the rest of the week. You feel guilty too because time is tight and now you’ve just made it a whole lot worse for yourself. But don’t worry... Even if it’s late in the day, there are still things you can do RIGHT NOW to turn a mess into a win. And if you keep reading, I’ll show you how... 1. Give yourself a reality check Procrastination is comfortable. When you avoid doing the thing you know you have to do, you feel better - in the moment at least. Procrastination gives you instant gratification. It’s easier and more fun to do the things that don’t need much thought or focus. So to kick-start your day, you have to get real with yourself about what you’re actually doing. You have to label the endless cups of coffee as the distraction they are. It’s going to feel painful owning the excuses that sabotage your day. But once you take ownership you also take back your power because now you’re in a position to create different choices. 2. Break the pattern Procrastination takes you down the spiral of nothingness! Owning the excuses is the first step to turning the screw the other way. But you can speed up this process by tapping back into your goal. Why are you doing what you’re doing? Whether your goal is to grow your business, get a promotion, make more time for your kids, save for your holiday, or launch a side hustle, reminding yourself of the bigger picture will help change your thinking. Unlock your passion and you’ll unlock a flood of motivation that will help you get stuff done. 3. Focus With a chunk of your day gone, you have limited time to create a win. You won’t be able to do everything, so instead revisit your to-do list and identify the one task that’s going to make the biggest dent. Estimate how long that task will take to complete, block out that time in your planner, and put all your effort into getting it done. If you finish the task quicker than expected or you get a second wind of motivation, awesome! You can move onto something else. But that comes later.For now, pick the one task that once done will still make the day feel like a win. Then set yourself up for success... 4. Create the right environment Make it as easy as possible to finish the task you’ve picked by eliminating ALL distractions. That means turning off your phone, switching off notifications, closing down any tabs you don’t need, and telling people not to interrupt you. Clear your workspace so the only thing in front of you is the task you have to do. If you’re already flakey and unfocused, the last thing you want is a distracting thought drawing your attention away. If you lose your train of thought (when you’ve worked so hard to get back into the zone), you risk going back to square one. So muster all that discipline you stay on track - you’ll be glad you did! 5. Give yourself a reward Need more motivation to clock up your win? If so, promise yourself a reward! What can you give yourself that will spur you to crank out that task? It can be as simple as a glass of something on completion or permission to binge on Netflix with zero guilt when small people are tucked up in bed! Whatever that carrot is for you, dangle it and use it as fuel to finish what you started. 6. Then get to work. Stop dithering and delaying!Instead, put on a timer for the time you need and get your head down. Every time you feel tempted to shift focus, rein yourself back to the task at hand. Remind yourself of that reward. Remember your bigger picture goal. Dig in for some delayed gratification and that feeling you’ll have when the job is done. Do what it takes to turn an unproductive day into a win and I promise you’ll feel so much better for it. 7. Celebrate! We’re often too quick to be hard on ourselves when the day doesn’t shape up as planned. But negative self-talk doesn’t serve you in the long term. Instead, it drags down your self-esteem and drains your productivity and performance further. So remember to celebrate your mini wins. Give yourself a pat on the back for being able to turn a bad situation around. Positivity is rocket fuel that’s going to help you keep going. Even on the days when it feels tough. 8. Reflect Finally, make sure you learn from the day. Take a few minutes to capture your reflections in your journal - so you can learn from the experience. What triggers sent you on that downward spiral? What did you learn about turning on productivity at will? What could you do differently going forward to prevent procrastination slipping you up again?  Reflect and learn from your experiences and even rubbish days will reveal insights that help you become more productive in the future. How do you recover from an unproductive day? Share your tips and ideas on Instagram with the hashtag #BestSelfCo. Or share them on the Alliance group in Facebook.

Does life feel super busy at times? Are you busy juggling a million and one things - wondering when you can come up for air! If so, you’re far from alone. These days, we have to take on multiple roles and responsibilities - and it does take its toll. Too busy can lead to chaos and overwhelm. With so much going on, it gets hard to find time to think. That’s why organization is key. Take back control of your life with these seven organizational tips. Not only will you get more done [in less time], but you’ll feel calmer too. Work-life harmony here you come! 1. Your day The late Jim Rohn famously said, “Either you run the day, or the day runs you.” Fortunately, you get to choose which one it is. We all get the same 1440 minutes each day. Time is the greatest equalizer. It’s not the amount of time that counts. It’s what you do with it that matters. The right planner can help you figure out your day on paper first. Sure, the day may not run seamlessly, but at least you have an idea of what you can [or can’t] realistically expect to achieve in any given 24 hours. Don’t underestimate the productiveness of seeing your entire day at a glance. There’s more…Planning helps you figure out your priorities, empowering you to get the most important stuff done. It’s often OK to have loose ends and unfinished tasks as long as the pressing items are checked off.With a plan to keep you on track, it’s a whole lot easier to stay focused and stop procrastinating. A solid plan could become the reason you start getting more done in less time. Maybe there is some space in your calendar for the things you love after all! Self Planner or Self Journal - choose your perfect planner HERE. 2. Your weekPlan your day, and you’ll take care of the nitty-gritty detail. It’s a simple shift that gets you more organized while transforming what you can get done. But don’t stop there! You’ll increase your productivity and performance further still if you plan your week too. Instead of taking each day as it comes, turn Sunday into the most productive day of the week. All you need is 30 minutes to figure out your priorities and tasks for the next seven days, and you can hit the new week running. The Weekly Action Pad will help you do this too. This one-page success tool transforms your weekly to-do list into a prioritized plan of action for the week to help you hit deadlines, avoid the last-minute rush, and move closer to your goals. You’ll love it! 3. Your mealsWhen you’re beyond busy, it’s easy to let good habits slip. Food can be one of those things. After a crazy hectic day, the last thing you want to do is cook something from scratch! It’s fear easier [and much more tempting] to order takeout or heat a ready meal. Figuring out a menu for the week ahead can save you both time and money. When you know what you’re eating, you can plan ahead - even prep ahead of time. In turn, you avoid the need to dash to the grocery store to pick up some items [time you could better invest elsewhere.] But that’s not all…Plan your menu for the week, and you can batch prepare things such as veg. Chop in bulk then store in the fridge to cut the time it takes to cook drastically. 4. Your clutterAlthough it’s weird, there’s something in the saying that a cluttered home equals a cluttered mind. When you’re surrounded by stuff, it can be hard to think - because there are so many distractions. Something happens when you take the time to sort through the chaos, tidy up, and get rid of visual clutter. From messy desks, to odd socks, to discarded toys, books out of place, and disheveled cupboards and wardrobes… clutter does create a sense of chaos. Which is why transforming your surroundings can change how you feel.Even better, with clutter out the way, you may feel in a different frame of mind when you approach your workload. I know this is true for me. Somehow, I do feel calmer and more in control when my desk isn’t a giant mess! 5. Your morning routineThe way you start your day sets the pace for everything that follows. It’s also the only time of your day that you get to control. The best-laid plans can be thrown in the air if life throws a curveball. In comparison, the mornings are yours. So use them wisely :) For example, use this time to get yourself in the right frame of mind. It can help to stay off social or email before you’ve done the things that make you feel good. You can use your morning routine to practice mindfulness. You could journal, do some yoga or other exercise. You could read. Listen to something inspiring - or just enjoy an uninterrupted cup of coffee! When your cup is full, it’s a whole lot easier to rise to the day’s challenges - without losing yourself in the chaos of the demands. Of course, we all have different responsibilities. Mornings can be taken over by parenting or a race to get out the door on time. But where there’s a will, there’s a way! Don’t dismiss the idea of getting up a little earlier to make time for you. 6. Your everyday thingsDo you waste time looking for your everyday things? I’m so guilty of this! I can never find my keys, my purse, or my phone - and it’s not unusual for me to stress about being late because I can’t find the things I need. There’s a super simple solution to this [that helps to create calm]. Simply designate a home for each item - so you don’t have to hunt around your home ever again. While you may only save a few minutes, don’t overlook the value of not having to stress. 7. Your thoughts Did you know that each day, you’re bombarded by up to 70,000 thoughts? Some will be useful, but a lot will be low-level repetitive. There’s a big problem with this mental clutter - it steals bandwidth from other things. A cluttered mind doesn’t think as well as a clear head. Which is why it’s smart to keep a journal or a notebook close to hand. Instead of frantically trying to remember things, just empty your head onto paper. You can use your journal in all kinds of ways. For example: • Write a to-do list• Journal your thoughts• Create a shopping list• Make a note of errands you mustn’t forget• Find closure with a problem• Park ideas for later• Write your bucket list• Work out what you need to say in that conversation you’re worried about• Practice gratitude• Etc.  Proactively free up bandwidth and not only will you have more capacity to think (and perform), but you’ll benefit from a clearer head too. We can’t escape the fact that life is fast-paced. There will always be new opportunities, challenges, tasks, priorities - you name it. And while we can’t control everything that comes into our lives, we can set ourselves up to manage it all skillfully. Don’t settle for the busyness. Instead, take a little time to figure out how you could feel more organized. It may just be the secret you need to live a more balanced life.

Your best self is so much more than achieving your goals and maximizing your time to do more of the things you love. Your best self also includes your ability to feel good about yourself in the present moment. It’s about: Feeling good in your skin - regardless of what’s happening Investing in your state of wellness - mental, emotional, physical, and spiritual Feeling in control of your life - even when stuff gets tough And as you know, this isn’t always easy!Everyday stresses, overwhelm, pressures, responsibilities, and challenges - to name just a few. Each of these affect the way we feel about ourselves and our lives.And when we don’t feel our best, it’s hard to achieve our best.Mindfulness tools and practices can help you feel more empowered and in control of yourself and your life. Let’s explore what this means in practice... WHAT IS MINDFULNESS? In simple terms, mindfulness is about paying attention to your thoughts and feelings and the world around you - so you can be more aware of the present moment. It’s not uncommon to get caught up in thoughts and feelings about the past and the present that we overlook and underplay the power we have in the present moment. Mindfulness practices can help you calm your worries and fears about the past and the present, by putting your attention on what’s actually happening NOW.And it’s a practice proven to help relieve stress and anxiety. But there are other benefits too…For example, mindfulness can help you: 1. Improve concentration, focus, and productivity - by empowering you to quiet an overactive mind. 2. Create more clarity and calm - so you can make better decisions. 3. Make space to tune into your inner wisdom and intuition - so you can feel more empowered. Of course, all of these benefits can increase the quality of your life too. When you feel better about yourself, you also feel more empowered to do the things that enhance your work-life harmony. HOW TO PRACTICE MINDFULNESS If you’re one of those people who doesn’t have time for mindfulness, I get you! When you’re super busy, it’s hard to imagine taking time out to do what can feel like nothing! You can feel you’re wasting time when you could be checking off something else on your to-do list. But the reality is, just a few mindful minutes can actually help you to free up the energy, bandwidth, and focus you need to do your next task better - and quicker. What’s more, mindfulness doesn’t have to involve spending hours sitting in a lotus position [although it can be!] We’re all different - and the important thing is to discover a practice that works for you. For example, you could practice: • Deep breathing• Walking in nature• Yoga or tai chi• Meditation To name just a few.And while a one-off mindfulness practice will help you approach whatever’s next with more calm and clarity, you’ll get elevated results if you practice consistently. [Preferably daily].Which is why we’ve created a Mindfulness Challenge. Introducing the Mindfulness Challenge The Mindfulness Challenge is a month’s worth of bite-sized mindfulness meditations.Each day, commit to a mindfulness meditation that lasts between 5 - 10 minutes. Each meditation is designed to increase your sense of calm and clarity - so you can go about your day feeling more empowered. If you do this practice daily, you can experience other benefits too, including: 1. Learn to be more present with your goals, relationships, and your life. 2. Boost your mental and physical wellbeing by feeling calmer and more centered.3. Deepen your breathing to help relieve stress and anxiety. 4. Improve concentration, focus, and productivity by learning to quiet an overactive mind. 5. Create more clarity so you can make better decisions. 6. Make space to tune into your inner wisdom and intuition. 7. Empower yourself to perform at your highest level. 8. Enjoy a daily act of self-care with space just for you. 9. Elevate your work-life balance. 10. Connect more deeply with your mind, body, and spirit.The Mindfulness Challenge is the perfect way to embed a mindfulness habit into your life. You’ll find that the meditations are the perfect way to start your day - so feel free to integrate them into your existing morning routine. And if you don’t yet have a morning routine, why not use this challenge as an excuse to create one!You can also turn to the meditations if you want to create a fresh perspective during your day - for example if you feel yourself becoming stressed, anxious, or overwhelmed. Build a Mindfulness Habit And if you’re looking for a tool that will help you track your mindfulness practice, you’ll love the Habit Roadmap. This powerful productivity tool is an effective way to help you create good habits that stick.This 90-day habit tracker allows you to track your performance against 12 daily habits and 8 weekly habits. Simply note down the habits you want to master and create yourself a winning streak. You’ll find the high of seeing all those daily checks will inspire you to keep going - even when you don’t want to. In a world where it’s becoming increasingly important to prioritize mental health, mindfulness is a simple way to make quality time to feel good. So come and join the Mindfulness Challenge and commit to creating a good habit that can help you be your best.

Practicing Mindfulness With Cathryn On February's BestSelf Day Live stream, Cathryn shares how practicing mindfulness has helped improve clarity, concentration and calm. The Mindful Challenge is FREE and you can join today!