Tips to a Happier and Healthier Life

By: Karen Brueggeman

 

  1. Always look for the positive in any situation.

    Sometimes life doesn’t go as planned, which might cause frustrations or sadness, but you can either focus on what went wrong or you can look for the positive of the situation. One of my favorite expressions, especially if you don’t succeed at something is…”There’s no failure, just feedback.”

  2. Be grateful.

    Every day you should start your morning and end your night by listing 5 things that you are grateful for. If you are always looking for what to be grateful for, it switches your mind to seeing all the abundance around you.

  3. Water.

    Start your morning off on a great note, by drinking a glass of water right after you wake up. I personally like to have a chilled container right next to my bed. If you can drink warm water, it’s better for you. However, do what works for you to get it into your body.

  4. Move, move, move.

    I can’t stress this enough. Remember a body in motion, tends to stay in motion. And science now shows how being sedentary has a lot of the same effects on your body as someone who is obese. You need to move. Even if you just move a little bit every hour, it’s better than nothing. I have some clients that have said to me, that they can’t do a 60-minute aerobic type activity. But just start where you are. Even if you can only walk to the mailbox, do that, and then slowly add more time in. Some movement is better than no movement. You can also do movement with your legs while you are sitting, so take that time to get your circulation moving.

  5. Time for you.

    Make sure every day that you take some time for you to de-stress. I would suggest either mediating, visualization or maybe giving yourself a foot massage. I personally, like to take the first few minutes in the morning and the last minutes before I go to bed. I rotate between quiet mediation and guided and then every third day, I visualize my perfect day.

  6. Have a vision or goal.

    So many people tell me they feel empty or sad. When I ask them what their goals are, I find they don’t really have any. In life we need purpose. It’s not good enough just to go to work, you need something more. So today, take a few minutes and think about what you would like. What does your perfect life look like? Then use step 5, and spend some time visualizing it.

  7. Do something you love.

    Find a hobby or something that makes you smile. It can be anything. What do you like to do? It can even be something you did as a child, like coloring. I used to tell my clients to go and get a coloring book (this was before adult coloring book were available) and just color like you did when you were younger. And you don’t need to get any of the fancy adult coloring books, you can go to the dollar store and pick up any kind or just grab a piece of paper and let your imagination go wild. Or if coloring isn’t your thing, maybe you like photography, drawing, playing tennis or golf, dancing, gardening, swimming, or something else. Just find one thing today and make plans towards doing it this week.

  8. Be Social.

    This one might be hard, especially if you are an introvert. But studies show that when people are social by having friends, they tend to not only be happy but live longer. If you don’t have any friends, you can always go to a meet up for a hobby you are interested in or join a support group. Just always make sure you put your safety first and don’t meet anywhere that can jeopardize that. Online meets are okay, but face to face contact is better. Another thing you could do is volunteer somewhere, nursing homes or hospitals are always looking for help.

  9. Schedule it.

     

    I’m sure you have heard before, but what gets scheduled gets done. I am a firm believer of scheduling the things you care about. I schedule my mediation, exercise, me time, and goal time every day. This way I make sure they don’t get overlooked. I also do a rough schedule on my day the night before, this helps guarantee that I will have a successful and productive day. Take control of your day or your day will control you. I use the Life Blueprint Planner, but you can use whatever works for you.

 

If you would like a FREE Action Guide and Daily Planner…visit

www.KarenBrueggeman.com

How many times a day do you hear your thoughts putting you down. Maybe you hear…”I’ll never get this right,” or “I’m so dumb.”

Well, it’s time to take control of your thoughts.

This challenge has two parts to it.

  1. The Stop and Switch
  2. Direct and Indirect suggestions.

First, let’s do the Stop and Switch method. This method requires you to become a security guard…well…a security guard of your mind. No longer is he or she going to tolerate being put down or told they aren’t good enough.

  The process: Every time you’re little gremlin (your subconscious mind) says something negative to you. I want you to imagine a huge (and I do mean HUGE) Stop Sign. See the vibrant colors of it as well, then immediately, I would like you to Switch the imagine and words to the reverse of what your gremlin just said to you.

Example: “I’m so dumb.”  SEE A STOP SIGN to stop the thought and now replace it with an image and/or words…”I’m so smart.” And perhaps you see everyone asking you for help with solving some great life problem. Try to use as many senses as possible, if you can. Maybe you hear people chanting how smart you are or there is a long line of people waiting to get an answer from you for some math problem they have.

Now onto #2…Direct and Indirect Suggestions. I would like you to give yourself a combination of these 2 at least once a day. Best time is usually first thing in the morning and right before bed, but anytime will do. Also feel free to do it more than once each.

Examples of direct suggestions:

**   I am smart.

**   I am great.

**   I am loved.

**   I am being amazing.

Direct suggestions are good because they are quick and easy, but the disadvantage to them is sometimes that little gremlin (your subconscious mind) mind be saying, “Yeah, right.”

So, that brings us to indirect suggestions….which take a little more time to say and might be a little harder to craft, but in time they will become second nature and the benefit to these is that they get past the gremlin undetected.

 Examples of indirect suggestions: 

**   Wouldn’t it be great if everyday I felt smart and it’s cool how easier it is becoming with each passing day?

**   Wouldn’t it be awesome for me to become smarter and more successful everyday?

**   And its such a lovely feeling that I seem to be getting smarter with every breath I take.

**   I wonder what it would feel like if my brain could solve any problem and it became faster and faster with it.

**   I wouldn’t be surprised if I could solve any problem now as things are becoming easier for me.

 

You don’t have to say all of that. Just one of the sentences is fine, but I wanted to give you a lot of examples so you have choices. Also feel free to write one down and stick it on your mirror. You can read it to yourself while you get ready in the morning.

It also helps to share as it is really showing your gremlin who’s the boss. So please take a  moment and right one direct or indirect suggestion below. Plus you might have one that could help someone else.

Also if you would like a little more encouragement, feel free to join STEP BY STEP GOAL SETTING at https://www.facebook.com/groups/stepbystepgoalsetting/    We are there to help you accomplish your goals one step at a time.

Continue reading “Challenge…Words You Say to Yourself”

7 Easy Steps to Overcome Any FEAR

You’re afraid of something that you have to do and you keep putting it off. Does this sound familiar? Well, after hearing this from so many of my clients, I came up with a quick and easy system that can conquer any fear. So many of my clients have put these steps to the test and had amazing results. Now it’s your turn.

It’s called “The Brueggeman’s Fear Buster Technique”

 

1. Identify your fear. What are you putting off?

Figure out exactly what you need to do. And it’s okay to break your fear into baby steps.

2. Ask yourself why you fear this? What excuses are you giving yourself?

So many times, we make up all these excuses on why we can’t do something, but instead…believe in your ability.

3. Ask yourself what is the worse thing that can happen if you do this thing?
Obviously, if it’s life or death, you will want to access it properly before doing it. But for most things the worse that can happen is maybe failing or embarrassment.
4. On the above question, if the worse thing did happen, would it be the end of the world? 
So many times, what we fear is really not as bad as what we make it.
5. From question #3, How many times in your life has the worst thing happened to you? 
About 99.9% of the time the thing we are afraid will happen, never happens. This one puts your actual fear in perspective.
6. What is the benefit of doing what you fear?
It’s important to focus instead on what you will gain by doing the thing you fear.
7. What’s one small step you can take today towards that fear? And don’t forget to schedule it in your planner. 
This is so important. You need to take action as soon as possible on the thing you fear.

Would you like an action planner and daily planning sheet for FREE? Just visit

www.KarenBrueggeman.com

and get your copy today.

Overcoming Your Obstacles.

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We all have goals and dreams, but as we go after them we are faced with obstacles. You have 2 choices, you can quit or overcome your obstacles.

If you are reading this, then I know you are serious about your goals and are going to choose option two. So how do you overcome your obstacles?

1. . Identify them. Look at your goals one at a time and write a list of all the obstacles that might come up. Here is a list of what many of my clients have told me over the years:
lack of time, too overwhelming, people, no motivation, lack of knowledge, fear of success, fear of failure, fear of public speaking, afraid to step out of comfort zone, not enough focus, procrastination, negative mindset, and too tired.

2. After you have your list, you will create a game plan for each obstacle.

Below are a list of things that have helped my clients with their obstacles (the game plan):

** Break your goal into small steps

** Seek support or advice from someone who has already accomplished your goal

** Visualize your goal as if you have already accomplished it every time you feel afraid

** Use Mel Robbin’s 5 second rule when you lack motivation

** Go online or to a library to get the necessary education to accomplish the task. (There are so many free resources this one, Khan Academy)

** Find ways to conserve time so that you can accomplish your goal. (Example: maybe you can work on your goal while cooking dinner or getting ready in the morning or perhaps take 20 minutes from social media or TV time)

**Listen to something motivational every day

** If people aren’t supportive, don’t tell them your goals and dreams

 **Stop listening to negative people

**Believe in yourself or if you can’t, then fake it for now

**When you want to procrastinate, take one little step, even if the step only takes one minute

** If you don’t have enough focus, look at your goals and just pick one for now and put all your focus there.

You can overcome your obstacles by doing the above and remember everyone has them, but only you can let them stop you.

You are the architect of your life, so make it the way you want.

Take today to list all your obstacles and ways to overcome them.

There is a spot on the Life Blueprint Planner (Goal Planning Worksheet) for listing and overcoming your obstacles.

Here’s To your success,
Karen Brueggeman

www.KarenBrueggeman.com

P.S.
For encouragement and support. Feel free to join Step by Step Goal Setting Facebook group.

P.S.S.
If you would like your own copy of the Life Blueprint Planner (digital or physical copy), Please visit: www.KarenBrueggeman.com 

Achieve your goals

 

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Top 5 Tips for Time Management

 

 

I’ve heard it time and time again. I never have enough time for anything, let alone to start my novel. Time our most precious commodity is our life is never within our reach. Most people live in a world where other people tell them how to use their time, well here are some tips on getting back some of YOUR time for you.

  1. Organize the Mess and De-clutter.

Look at your surroundings, which includes your desk. If it’s a mess, than you might find that you spend a lot of wasted time looking for things. Don’t get me wrong, I know some people operate very well with messy desk, but for the majority of people, things get lost.

The best system I have found that I personally use is to put things that belong together in binders and then stick the binders in a place that you can access daily. If you get in the habit of keeping like things together, when you need something, you won’t spend valuable time searching for it. Also don’t be afraid to throw out papers and things that you no longer use. One suggestion, is if you are afraid to throw out a paper because you might need it later, take a picture of it and put it into a digital file

  1. Plan Out your Day the Night Before.

This is a simple thing, but highly effective. Take at least 5 minutes the night before to think of everything that you MUST get done the next day. Then write out exactly what time you plan on doing each activity. Remember to give yourself a little extra time with each. Nothing is worse than falling behind because you underestimated how much time it would take. Also write down one thing that if you have extra time in the schedule that you would LIKE to do. This will be your reward if you finish the activities of the day.

  1. Focus on What’s Important First.

We are pulled in so many different directions with everything and everyone, including social media wanting our time. It’s that constant, pay attention to me, but this will cost you the most time. You need to train yourself to look at your list for the day and focus first on the most important task that you have. Don’t do anything else, until the task is complete.

  1. Stop Procrastinating!

Oh procrastination, our crazy little friend. This little guy (and yes, I’m making him a guy…lol) is the biggest time waster. He likes to trick you into doing things that don’t matter so you don’t have to do what you have been putting off. He’s sneaky, and in the end he wins because you wasted a bunch of time on meaningless activities and now the task is still there waiting there. So…recognize this when it happens and then take baby steps to complete the task you are procrastinating on doing. And don’t forget to reward yourself along the way.

  1. Find a Way to Combine Simple Task.

I know…I know, you are like, WAIT! You said in number 3 to focus and only do 1 thing at a time and now you are telling me to combine task. Yes, they are both true in their own ways. For number 3, you need to focus on the major things, like dealing with money or landing an account. But for this tip, it’s all about the small things. If you need to drive every day, why not combine it with listening to some great podcast. Another example, if you want to exercise but feel like you have no time, combine it with watching television or at least do it during the commercials.

I hope this list has helped you. Please feel free to comment and let me know how it’s going or if you have any great tips to add.

To your success,

Karen Brueggeman

www.KarenBrueggeman.com

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