Category: Life Skills

Learn how to focus on the soft skills, the people skills like good communication, effective leadership, positive motivation, and managing your emotions.

My “Secrets” for Living Life Fully Can Work for You Too!

Written by Maria Connolly. Posted in Change Your Life.

“Excellence is the result of caring more than others think wise, risking more than other's think safe, dreaming more than others think practical, and expecting more than others think possible.” ~ Ronnie Oldham

We are at the dawn of a new year, so it’s a wonderful time to reflect on the highlights of this past year and reassess life to make sure we’re living life fully. I love that every new day gives us opportunity to grow and change and enjoy a life of our own making.

As I have always encouraged my clients to do, I’ve also been making baby steps toward a rich, full life that keeps evolving and expanding before my eyes. I know this is happening because I’ve opened myself up to taking risks and seeing opportunities where once I would have dismissed them as impossible. For example, I’m co-hosting our second annual “Women, Wisdom & Presence” retreat in the Grand Canary Island. I am so excited!

During my year-end reflection, I’ve discovered that there are specific transformational thoughts and actions that have helped me, and my clients, firmly grasp the concept of living life fully. I’ve shared many of those with you over the last year, on my blog. To help you review these, I’ve created a roundup of them here, so you can use them as a roadmap to make sure you are living life fully in 2019. (You can use the links to read older blog posts – their information is timeless.)

Improve the quality of your life by heightening your mindful awareness of actions, thoughts, speech and emotions and how they are, or are not, serving you.
When you make daily choices, you’re just “adjusting your dials”; each dial represents family life, career, physical well-being, spirituality, recreation, etc.
Somatically connect with yourself and others to become more joyful.
Develop mental, emotional, spiritual and physical strength for you are the sum of all of your parts.
Care about what other people think, but don’t worry about it to the point you doubt yourself.
Not everyone is going to like you. Accept it!
Get out of bed a little earlier and do something truly meaningful for you.
Prepare yourself each morning to make each day special.
Take time each weekend to create a roadmap for the coming week.
Think in terms of creating life-transforming microhabits instead of “going on a diet” “getting fit” or “becoming a more effective leader.”
Organize your home and life so you’re ready to grasp a great opportunity when it comes.
Day-to-day baby steps produce huge results in time, so be patient with yourself. (If you set three daily goals every morning and achieve them, you’ll have 1,095 wins by this time next year!)
Hold on to optimism, hope and resiliency to see you though seemingly impossible situations.
Relationships are more important than expediency. Take the time to listen and express kindness, politeness and thoughtfulness.
Identify your zone of genius – the thing that you do especially well – and totally own it!
Kick fear to the curb. After all, fear is an emotional reaction that signals a new growth opportunity.
Strive for excellence, not perfection, in everything you do.
Spend time improving all aspects of your life. Health is wealth.
Love yourself, but make sure ego doesn’t take over.
Be mindfully grateful. Every night ask yourself: “What ten good things happened to me today?”
Keep a journal. Your life is worth recording.
Become skillful and make every project, every interaction, and every situation better than you found it.
Despite what you may hear from others, it’s okay to be ambitious.
Everyone can use leadership skills.
It’s a privilege to model excellence and to help others become leaders.
Leave others breathless because you pay attention to details.
Push yourself and keep the promises you make to yourself and others.
Regularly turn off your electronic devices, go outside and participate in life.
Reach out to someone who models the excellence you wish to attain.
If you aren’t doing what you love, change it so that you are.

The key to using this information to live life fully is to put it to work in your own life. I know my community is made up of courageous individuals who are up for the challenge. I’ve seen the changes you’ve made already, and I am celebrating them with you, as we close out one year and welcome in another. Join me on Facebook and share your triumphs in 2018 and your concerns for 2019. Let’s speak up and empower each other to reach greater heights together.

Learn How to Develop a Growth Mindset – The Key to Thriving in 2019

Written by Maria Connolly. Posted in Change Your Life.

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.” ~ Bo Bennett

As a new year approaches, many people are thinking about changes they want to make. Looking back to 2018, according to a YouGov poll, “the most common aspirations in the U.S. were eating healthier, getting more exercise and saving more money.” Were those on your list? Other people want to work on their productivity, their abs, or their skills, but when was the last time you heard someone say, “I want to learn how to develop a growth mindset”? And yet isn’t that the basis for all lasting change?

A growth mindset starts with making an honest self-assessment. Are you accepting the thought that “I am who I am and there’s nothing I can do about it!” as if “who you are” is set in stone? While it’s important to love yourself for who you are right now, I firmly believe that you can upgrade your life. You have the power to grow. However, before you can accomplish anything significant, your mind must believe you can.

How to Develop a Growth Mindset

Do you feel like you have abundance in your life, whether it’s money, joy, love, or health? Your habitual thoughts, whether negative or positive, lodge in your subconscious mind and shape your body, your environment, your life. What you think and talk about grows. Let’s examine four major areas of life where you can make life-altering shifts by learning how to develop a growth mindset.

1. Develop a growth mindset about money. As a child, did you see your parents struggle and fight over finances, because there was never enough? Experiences like that can feed a poverty mindset, which leads to excessive worry about money. Yet you don’t have to be poor to have a poverty mindset. If you find that your thoughts about money keep you from improving your life in some way, then it’s time for a shift to a growth mindset about money.

How? Become more aware of how often you say or think, “I can’t afford that!” Then mindfully examine the situation from another vantage point and ask, “What can I do, so that I can afford it?” And believe that you can! As Dr. David Schwartz stated in his book, The Magic of Thinking Big, “Belief, strong belief, triggers the mind to figure out ways and means how to.”

2. Strive to participate more than you watch. A growth mindset focuses on creating more than consuming. We consume, or take in, so much information and entertainment everyday from our computers, devices and TVs. Yes, it’s fun to watch the latest adorable cat video, but what is it keeping you from doing? If you’re busy watching, you aren’t participating. We’re being trained to jump from this to that and it’s ruining our ability to focus deeply.

How? Pick one day a week where you consciously turn off your devices and create and do something meaningful instead.

3. Mindfully nurture your relationships. Loving family and close friendships add richness to life. We can’t take it for granted that a relationship will wait around until “we have the time”. I love what Tony Robbins says, “The quality of your life is the quality of your relationships.”

How? Treat them like you actually love them – spend time with them, listen to them, be interested in them, commend them, touch them, and let them know you value them every day.

4. Develop a growth mindset that welcomes feedback. Of course, we don’t always enjoy criticism. However, if you want to improve, you need to know what to work on, and one of the best ways to find your weak spots is to get feedback from an outsider.

How? By remaining mindfully open and welcoming, you can accept feedback without taking it so personally. You know that a flaw doesn’t define you as a person. If something is holding you back from being the kind of speaker, or parent, or partner that you want to become, let go of pride and ego. Hear and act upon honest feedback.

Are you prepared to make 2019 your best year yet? Just as exercising a muscle can be painful, so can improving your mental strength. But you can make it easier on yourself. There is a natural progression for building success upon success. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype) to learn how you can develop your growth mindset in a supportive, enjoyable way.

What Pushes Your Buttons? How to Manage Your Emotional Triggers

Written by Maria Connolly. Posted in Emotional Intelligence, Life Skills.

"Healing may not be so much about getting better, as about letting go of everything that isn't you – all of the expectations, all of the beliefs – and becoming who you are." - Rachel Naomi Remen

This time of year can be so stressful. Dark winter days, end of year demands, and celebrations with family who delight in pushing your buttons can all add up to unwanted stress. But it doesn’t have to be that way! You can learn how to understand, manage and take control of what pushes your buttons.

In the English language, there are so many ways to express how people set off your emotional triggers – pushing your buttons, getting your goat, rattling your cage, yanking your chain, throwing you off your game. And therein lies the truth of the whole matter…when you react badly to an event, it is common to blame the event or other person for your emotional reaction. “He makes me mad. She upset me. If that hadn’t happened…I wouldn’t have…”

While it may feel good to blame someone else, you’re cheating yourself of an opportunity to get to know yourself better and to change any behavior that is no longer serving you. When you think about it, this is tremendous. You have the power to turn off all of those buttons or emotional triggers. However, it will take a great deal of mindful effort to discover your untapped pools of inner strength and courage.

Emotional triggers are a manifestation of your own beliefs, feelings or views. That’s why my emotional triggers are different from what pushes your buttons. Yes, I still have some! Common ones revolve around:

Disrespecting personal space
Insults
Threats
Lies
Correction
False accusation
Being interrupted
Being ignored

We all have emotional triggers. You do and so do the people you encounter. It’s vital to be accepting of this fact. It doesn’t work to expect perfection from ourselves or others.

An emotional trigger is an experience that draws you back into the past and causes old feelings and behaviors to surface. For example, there may have been a time you were required to do something you didn’t want to do, but were forced to do it by an authority figure. Or you may have lacked confidence, so you couldn’t say “No!” Now when you hear a demand, it triggers an unfavorable emotional response, even if it’s really just a poorly worded request.

How you think of yourself on the inside dictates how you behave and are perceived on the outside. Your unwanted emotional reactions can make you think that you’re weak and hopeless. But that isn’t the case at all!

When your buttons have been pushed and you feel yourself losing control, take a deep breath and mindfully let your mind sort through the event to see what’s really bothering you and what belief you can change to regain your emotional control.

Examine the situation that triggers your emotional reaction. You have three options for dealing with it: change the situation; change how you think and feel about the situation; or remove yourself from the situation.

Maybe you’re not in a position to immediately examine your emotions. What can you do then? Before the day ends, go to a quiet place and reflect on the episode. You might even want to journal about it, to gain the greatest clarity. Don’t edit yourself as you write. Just pour it all out. This will be most revealing. You’ll also have a written record that allows you to track behaviors or habits that you want to change.

When you know you have an emotional trigger, don’t avoid it; challenge yourself and keep trying to manage it. Plan how you’ll respond next time. “If Situation B arises I will do XYZ. This course of action supports my need to have a choice and be appreciated!”

Of course, you’ll want to be loving, kind and patient with yourself as you peel back your emotional layers. It will take time to make adjustments to your beliefs, feelings and values. Work at building a strong foundation of mental energy and physical wellness, as well as a supportive network of people; then you’ll be able to unplug those emotional triggers and turn off what pushes your buttons.

I’d love to be part of your supportive network. It’s one of my life’s pleasures to use Somatic Coaching to help my clients gain emotional freedom and reach their fullest potential in life. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype).

How to Fully Utilize the Power of Gratitude in Your Life

Written by Maria Connolly. Posted in Health and Wellness, Life Skills.

How much would you pay for a tool that changes your day? You could live anywhere in the world and use this tool to turn a gloomy day into a bright cheery day; you could combat illness and make yourself healthier; and you could even change your brain, so you gracefully cope with any distressing event. Guess what? It doesn’t matter if you’re rich or poor; you already own this amazing tool. It’s the power of gratitude.

To illustrate how the power of gratitude works, try to put yourself in the following story and feel what Meg feels.

Monday morning Meg wakes up early to get to her new gym class on time. It’s not easy, but she’s happy, because she’s determined to honor her promise to protect her health. As she enters her garage, she sees the car has a flat tire. Not only that, she discovers that her son left the lights on and the door ajar, so the battery is dead.

Meg’s good mood disappears. She won’t make it to the gym. As she thinks about calling Triple A for assistance, she gets very angry with her son. He’s ruined her day. She’s not even going to make it to work on time. She slams her coffee mug on the counter and sprays coffee on her coat. Great! Can anything else go wrong? Yes. While she was preoccupied, her favorite cat, which just had surgery, slips outside.

My guess is she, and you, are feeling pretty stressed right now. It’s human nature to dwell on negatives and to what you don’t have. But when you take your focus off these things and zoom out, so you’re noticing your life from bird’s eye view, you’ll feel a shift occur.

In your imagination, zoom out so you see your house on your street – see the trees, the road, the stop sign, and the neighbors’ houses. Zoom out further and see your house nestled in your city block. Zoom out still further and see it within your city. Now return to the story. Let’s see how the power of gratitude can change your feelings toward “your son.”

As you look down on the garage, you notice the tree he helped plant in your pretty garden. Yes, your son made a mistake, but at least he’s not battling leukemia like the young man down the block, and he’s not on drugs like the boy across town. In fact, he’s a really good kid. And you start to feel grateful that he is such a good kid.

At the very moment you soften and feel gratitude, your breathing and heart rate slows. You notice tension in your shoulders, and you shrug it out. You start noticing how nice and warm your home is; how beautifully the sun glistens off the early morning frost; how lucky you are to have a family that loves you.

It’s not just a coincidence that gratitude creates such a profound shift. From this highly condensed story, we can identify how the power of gratitude works. (In real life, the process may not occur so quickly.)

Gratitude makes you present in the moment. Rather than becoming stuck on “the disasters” you aren’t afraid to take a step back and see the bird’s eye view of your life. Why? Because, on a deep level, you already know for a certainty that there’s an abundance of goodness in your life that you can rely on.

Gratitude makes you aware of your body sensations. You don’t notice how tense you become during the crisis, but feeling gratitude brings awareness and allows you to let it go.

Gratitude makes you see what you do have. The negative event is crowded out by the thought, “He’s a really good kid.” No matter what’s happening in your life, it’s not as bad as someone else. As you become aware of other less fortunate people, you’ll feel a deeper appreciation for what you do have.

Gratitude makes you content with what you have. Feeling grateful feels like you’re giving yourself a giant hug. You love your life and everything about it. No doubt, there may be things that you’ll change in the future, but for today, what you have is enough to fill you with satisfaction, joy and well-being.

Gratitude is contagious. Being grateful has the power to block out negativity. You can’t pay attention to what’s missing or what’s not going well, if you mindfully focus on what is. Since the Thanksgiving holiday is here, why not come over to my Facebook page and let’s spread the power of gratitude. Please share with me: What are you grateful for today?

Read other articles on gratitude:

Choosing Gratitude – The Recipe for a Happier, More Meaningful Life

Amplify Your Attitude of Gratitude – The Secret to Lasting Transformation

Practice Gratitude and You’ll Feel Rich Beyond Measure

Rewire Your Brain by Taking in the Good and Savoring the Moment

Lynne Goldberg’s Story on Gratitude

Speak Positivity into Your Life to Master the Language of Success

Written by Maria Connolly. Posted in Change Your Life, Positive Mindset.

“The words you speak become the house you live in.” ~ Attributed to Hafiz

I speak a number of languages…English, Spanish, Italian, and Positivity. Yes, Positivity is a language. It’s the universal language of success. You have to speak it, if you want to go places in this world. Even if you’ve spoken Negativity your whole life, you can learn to speak Positivity into your life!

All languages have patterns that we practice in order to master them. When you finally become fluent in the language, the new way of thinking becomes automatic and you can form real and deep connections with others who speak it. The same is true when you practice speaking Positivity. You will create great success, when you make it a practice to speak positivity into your life every day. The words you speak become self-fulfilling prophecies, so speech is an extremely powerful tool. Once you’ve said it, your brain and body believe it.

We all have our own particular pattern of speech – some people are critical faultfinders, while others are known for always building others up. Of course, at times the most positive person can speak a negative comment. But overall, what pattern of speech do you have?

Over the course of the next week, I encourage you to pay attention to the words you use so you create greater awareness of your pattern of speech. Are you speaking Positivity into your life or is Negativity your mother tongue? You might even enlist a buddy to help you, because it’s difficult to be aware of this all the time.

We become more successful in life when we learn to use positive speech effectively. As you gain greater awareness, you’re going to notice how often the tendency to be judgmental is associated with negative speech. That’s why I encourage you to learn somatic practices and to practice suspending judgment and mindfulness.

Learn to avoid blanket statements or absolute statements, because they’re judgmental in nature and aren’t helpful in developing positive speech. They appear in thoughts such as, “total disaster, complete idiot, absolute wreak, always late, or never listens to me.”

Recognize words that limit you or label you. Notice when you’re speaking whether you’re creating unwanted boundaries in your mind. These words are usually followed by the word, “so”. And we often use them as excuses. For instance, you may say, “I’m a procrastinator, so...”

More often than not, we misuse the power of speech by unconsciously sabotaging our chances of success, by convincing ourselves that something is impossible; it can’t happen. Be mindful to avoid words that breed hopelessness, fear, anxiety or negativity.

On the other hand, when you use positive language about yourself and your abilities to meet challenges you will love the outcomes you achieve. When you speak Positivity, you use language that is precise, results-oriented and builds trust.

Neuroscience has proven that you can rewire your brain to replace destructive patterns of thought, speech and behavior with more positive ones. Once you’ve noticed a manner of speech that isn’t bringing positivity into your life, make a conscious decision to replace it. This applies to the words you speak about yourself and words you speak and choose to listen to about others.

When you want positivity to grow in your life, you won’t want to give your problems or stresses more power by talking about them. Instead, focus on the good that you want to grow. If you want more influence, self-confidence, connection or opportunities, pay attention to what you’re sending out into the world each time you speak.

Also, monitor your body language as well. How you hold yourself – your posture, facial expression, and demeanor – profoundly shapes your emotions and how you speak.

Are you ready to become proficient in the language of “Positivity”? It may seem like a foreign language to you, but you can master this powerful skill. It will attract more opportunities and give you the confidence to go after and get the success you crave. I’d love to partner with you as you speak positivity into your life. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype).