3 Steps to Uncovering Your Limiting Beliefs

I want to let you in on one of my top coaching secrets. It's part mindfulness, part strategy, and part truth or dare. And it's my favorite tool to find out what the heck is holding us back.

Let me walk you through how to do it with one of my own personal examples that happened to me just yesterday. It started like this:

Eating well is so hard.
The thought came to me early in the morning as I was about to start my day. Strange. I wasn’t hungry. I hadn’t done anything yet, but slightly roll over in bed. 
Sneaky little thought.
Had I not recognized it, here’s a likely scenario that may have followed:

1. Hit the snooze button.
2. Skip workout.
3. Eat foods that do not make me feel my best.
4. Become lethargic and tired.

Fortunately, this little scenario did not play out because I noticed the thought just in time. 

This here is a limiting belief—an idea we BELIEVE TO BE true that ultimately holds us back.

Most of the time we do not even know the thought is there. 
So how do we not get caught up in the cycle of our limiting beliefs?

Here's where mindfulness comes in:

1. start BY paying attention to Your thoughts. 

I recommend doing it for 3 days and keeping a log in a notebook or journal [cue strategy]. Make a 3-column chart. In the top left, write “belief,” in the middle, write “true/false,” and in the right column write “new belief.” As you notice the beliefs, record them in the “belief” column and then ask yourself, is this belief true or false? In my scenario above, the belief, “eating well is so hard” is false. It really isn’t so hard. Sure, it’s not the easiest thing to do at first, but really, when it comes down to it, it just takes some practice. [It's truth time!] In the final column, I would rewrite the belief as something I would like to think instead. So for example, my new belief might be, “eating well is a healthy daily practice” or “eating well feels good.” 

2. Ask yourself, "how true is it?"

Sometimes we have held certain limiting beliefs for so long that they feel absolutely true to us. So after you deem a belief to be true, be sure you are really considering how true it is. We have to also check in with ourselves how the belief makes us feel. So for example, a limiting belief a client of mine had about her current relationship was that she “can’t fully trust him.” This belief rang very true for her in a former relationship, so it felt scary to abandon it now. It had been protecting her from getting hurt in her current relationship. But it was also keeping her from experiencing all the joy that comes with it. If you don’t go all in, you can’t receive the good (and the bad) that may come with it. So in this example, the belief was making her feel protected, which is why it was there and why she believed it to be true for so long. However, recognizing that the belief was limiting and that it was holding her back allowed her to start rephrasing the belief in her mind when it would pop up. She would rephrase it to, “trusting someone I love and care about is healthy for me.”

3. Anticipate the discomfort of the new belief.

Disclaimer: when we rewrite the script of a limiting belief it can feel like a lie. It takes time to believe the new idea. Know that this is the real work that requires a lot of practice and patience to change old thinking that just doesn’t serve us well.

Try it ON. 

Pay attention to your thoughts. Do the journaling activity. Rewrite and tell yourself the new belief you choose to believe instead. Do it for 3 days.

After you're finished, I'd love to hear the limiting belief that’s been on your thought reel and the new truth you choose to hold instead.  Find me over on Instagram and tell me about it!  

Are you in?

3 Tips for Handling Disappointment with Others

You may have someone in your life who you love with every ounce of your heart. A good friend from high school or college. A family member. A significant other. Whoever that someone is, you may have felt frustrated when they snapped at you suddenly, backed out of your plans (again…), left you out of something important, or simply haven’t been there when you really needed them. You may have even thought:
If only I could just get so and so to show up once in a while…
If only I could just make so and so prioritize our relationship…
If only so and so would just hear me out…

You know how the story goes. If only so and so would change, everything would be different. 
The problem is you can’t change so and so. And I know you know this.

So what do you do? How do you react when disappointment calls?

Do you just let your friend walk all over you? Do you accept being flaked out on all the time? Do you let that guy keep treating you like you are a pawn in his game?
First and foremost, heck no! We have to own and claim how we want others to treat us and we do this by showing them what’s okay and what’s not okay. This is not okay. 
However, we are talking about people who we care about deeply and it is no easy task when so and so is someone you love.

Here are my top 3 tips for handling disappointment:

1. Understand what is happening.  

What’s happening on so and so’s end? Do you know? Have you asked? I always go to this place FIRST because so many times we assume what is happening and get caught up in the game. We create a fictitious story and completely run with it, convincing ourselves our version is true. Stop that right now. When was the last time you used your voice to find out what is going on? Oftentimes I find out that there’s more to the story than I am aware of. Way more. Find out. Ask questions. Use your voice.

2. Wait until you are in a rational place to talk.

We have to make sure we are not asking questions when we are frustrated. Wait until some time has passed and you are calm. Guaranteed that when you show up from a place of love and understanding, you’ll be able to react in a way that actually helps you create more of what you are wanting. It’s easiest to protect ourselves from pain by getting upset and pushing those away who hurt us. But sometimes those who hurt us are the very people we love. They aren’t bad people. They love us just as much and we typically have overall positive relationships with them. Yet, if we can subtly remind ourselves in those moments of frustration that we have the power to control what’s on our end of the relationship, we can choose to respond from a place of love and understanding to learn more about what’s going on for them.

3. Avoid “why” questions.  

Your goal is to understand what’s going on with so and so. If we jump to a question that starts with “why,” we are likely to put others on the defense. Think about the last time you asked so and so why they didn’t show up, why they weren’t there, or why they never call? So and so is likely to get very defensive and pull farther away from you. Remember, we want to create connection. We want to understand what’s actually happening, so it’s key that we start with questions that help us achieve this. I recommend starting off with a “what” question. Here’s an example of how this may sound:
What’s been going on lately? I’ve noticed you haven’t been around as much. Is everything okay? 

Remember these tips to help you stay emotionally in control.

By doing so, you are creating a tiny bit of space between the feeling of frustration and your reaction, and that’s where the real power lives.

Your attention shifts from being mad at so and so, to wanting to understand what is happening with so and so. There’s a big difference here. One lives in frustration and anger while the other lives in compassion. 
I know which one I respond best to. Do you?


How to Break Free From Your Rigid Rules Right Now

We all have rules, or better yet, guidelines in the way we live our lives.

In fact, it is helpful to have them as they keep us on track as we navigate our days. Rules that are realistic and flexible serve us positively. These are the kinds of rules we want to be sure are guiding our days. 
There are signs though when it’s time to cross-check our rules to re-evaluate how they are serving us. Key indicators are feelings of disappointment and criticism. These feelings may be pointed inwardly at ourselves, or possibly towards others.

We may have rules about:

  • a right way or a wrong way to do things

  • how often to work out

  • what we eat or don’t eat, when we eat, etc.

  • what it means to be the best

  • how tidy our home is supposed to be

  • how late we stay up

We all have our own individual set of rules. What are yours? Once you have identified them, take a quick inventory to assess where you are at with each one.

Ask yourself:

  • Are any of my rules rigid? 

  • How do I react when my rules are broken?

  • How do I feel about myself when I do not adhere to my rules? 

  • How do I feel and react when other people get in the way of my rules or break them?

When we know what our rules are and how they impact us, we can bring some awareness around the ones that need our attention. For example, let’s say I have a rule about the right way to fold clothes. When my husband folds them, I get frustrated that they are folded wrong and react by huffing and puffing that now I have to fold them all over again. So instead of being loving and kind towards my husband, if I hold this rule about folding clothes, I would react in a disappointed way towards him. This reaction would likely cause my husband to feel disappointed in return that his attempt to be helpful completely backfired. [Poor hubby.]
Sound familiar?
It’s essential that we create a routine for checking in with ourselves from time to time to assess where things have become rigid. By creating more awareness around our rules, we can act more accordingly with what we want. 
Flexibility is key. 
Truthfully, we are the ones who suffer most when we hold such rigid ways for being in the world. We are the ones who are having an internal frenzy about what’s right and wrong, good and bad, etc. We are the ones who give a care.

I can’t tell you enough how much it drives me crazy when I hear intelligent, competent women bonding with each other over how they are going to punish themselves the following the day at the gym by doing extra cardio for enjoying a piece of cake at a party. It makes me sad that this is the culture of rule-abiding that we live in. That we are not allowed to have cake. That we are not allowed to enjoy cake. That if we have cake, we have to reverse it.

So here’s my loving nudge to you: Let go of your rules, darling.

Enjoy an unmade bed once in a while. Eat dinner a little later than usual. Say thank you when your guy buys you tulips, instead of peonies, your favorite.
And most importantly. Eat the cake. 
And enjoy it!

Why It's Time to Think Differently About Purpose

A few weeks ago I was reading a post written by Sean Lowe (oh, hello former Bachelor cutie) about an interview Ellen Degeneres did with UFC fighter Ronda Rousey.
After losing a fight that would strip away her undefeated status, Rousey admitted that she felt suicidal. She said seeing her boyfriend reminded her of her greater purpose in life, which is to have his babies someday. If you haven’t seen the interview, check it out here.
Lowe wrote about his hopes for Rousey to find her true identity—one that is beyond a title that rests purely on a child’s shoulders.
While I think that it is incredible that in Rousey’s lowest moment, she felt a call to something greater that inevitably helped pull her from despair, I also know that Lowe is completely on point.

When our purpose in the world is dependent on others or titles (Best UFC Fighter in the World, Mom, Manager, Wife, Writer, etc.) we end up putting an unfair amount of pressure on ourselves.    

Our purpose has to be greater than this.    
We have to have a deeper meaning in life that is not dependent on titles or other people. Sure, aspirations such as becoming a doctor, singer, teacher, mom, writer, etc. are all great.

Why does it matter? What message will you communicate through those titles or roles? What core values will drive how you live your life, with-OR-without the title/role?  When we shift gears by knowing our answers to these questions, we can tap into our greater purpose.   
This is no easy task. Growing up, I have vivid memories of wanting to be a teacher and a mom “when I grow up.” We are primed as children to think that having titles and roles equates to success and purpose in life. 
I get why we do this. As a former teacher myself, it makes absolute sense why our culture does this as it creates drive and motivation for children as they transition to adulthood.
But what happens when you can’t pass the teacher exam? Or you can’t have a baby? Or you haven’t found your soul mate? 

If your worth in the world is dependent on titles and roles, you are setting yourself for massive disappointment when things do not go as planned. 

You might think you aren’t good enough or that something’s wrong with you. And this right here is FALSE my friend. You are greater than what you have and don’t have.

You are greater than your wins and losses.

Don’t be somebody who plays life small and bases your incredible worth on a role or title. You, my friend, are greater than that.




My Top 5 Daily Mantras

A few years back I started a daily activity that has radically changed how I do my day and I want to share it with you today.

I learned it while doing morning yoga. At the end of our practice, we were encouraged by our instructor to set an intention for the day. Eventually our instructor moved locations and I immediately felt her absence. While I missed her hippie vibe (hairy armpits, included!) it was really the simple act of setting an intention for the day that I missed.

So, I decided to do my own morning yoga where I worked this little practice in!  Even though I don’t always have time for yoga, there is one thing I always have time for—and that’s setting an intention for my day. 

It’s pretty simple actually.  I take a minute to close my eyes and just say in my mind how I want to do my day.  

Here are My Top 5 daily mantras:

1. I will be present in my mind and body today.
2. I will fully give myself to others in conversations.
3. I will be loving and kind.
4. I will take good care of me today.
5. I will talk kindly to myself and others throughout the day.

When I was a super busy gal commuting back and forth for two-plus hours daily at my old job, I would do this in the car.  Other times, I would say it while drinking a cup of coffee at my desk. Today, I take a couple of minutes to stretch in the morning and set my intention then. 

How can you incorporate setting an intention into your day?

Where in your day do you have a few moments to yourself to be intentional? 

You’ll hear me say this often, but it takes around 21 days for a new habit to stick.  So, how can you make this part of your routine?  If you need to create a reminder in your phone asking you what your intention is for the day, do it.  Put a post-it note by your computer at your office.  Change your screen saver on your laptop with a quote that reminds you to set an intention. 

Do what is best for you.