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Reflections from Florida & a Question That Changes Everything

In healthcare, we’re trained to show up for everyone else—our patients, our teams, our families. But in the quiet moments (if we get them), a deeper question tends to surface: Is this it?

It doesn’t always come as a dramatic breakdown. Sometimes it’s just a lingering thought at the end of a shift. A twinge of restlessness on your day off. A sense that you’re going through the motions, even when everything looks “fine” on paper.

I recently spent three weeks in Florida, and that question snuck up on me, too.

The answer didn’t come in a lightning bolt.

It came in a quiet moment—on a road trip with Scott, winding through places that hold meaning for both of us.

After a funeral. A family move. Time with my parents.

After supporting the people I love and catching glimpses of who I’ve become.

And it hit me:

I’ve worked really hard to build this life.

Not a perfect one. Not a fantasy.

But a life I’m proud of. One that feels like mine.

That realization didn’t come from a milestone or achievement.

It came from a pattern of choices.

Small ones. Repeated ones. Honest ones.

For me, a life I’m proud of means being able to say yes to the people and things that matter most.

It means being in my life—not just surviving it.

Not performing. Not pleasing. Not proving.

Just living. Fully and intentionally.

There’s one question I come back to again and again—especially when I feel scattered, reactive, or disconnected:

What matters most to me today—and how can I show up for that?

It sounds simple. But that question is powerful.

It helps you stay grounded.

It reminds you that you have agency.

It gets you out of autopilot and into alignment.

When you start asking that question, you stop waiting for permission to live the life you want.

You stop waiting for more time, more clarity, more energy.

You start noticing the ways you are already showing up.

So this week, I invite you to try it.

Ask yourself what matters most—and how you can show up for it.

Then look around.

Where have you already said yes to something that truly matters?

Where have you protected your peace, your rest, your priorities?

Even if your life isn’t exactly where you want it to be yet—

You might be closer than you think.

And if you’re ready to feel more aligned, more present, more you—

Let’s figure out what’s next.

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Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

How You Start Your Day Shapes the Rest of It (and Yes, That Includes Workdays)

Let’s talk about the moment your alarm goes off.

What’s the first thought that pops into your head?

Is it:

“Ugh, already?”

“I don’t want to do this.”

“How many hours until I can come back to bed?”

If you’re like many healthcare workers I know (and how I used to be, too), those early morning thoughts sound like a lot of negotiation.

But, the first thoughts you have in the morning are not just random—they set the tone for your whole day.

To be clear, I’m not talking about toxic positivity or a fake smile before sunrise.

I’m talking about the simple mental habits that either drain you or fuel you before your feet even hit the floor.

Why It Matters

When your first thought is one of dread or resentment, your brain immediately starts scanning for evidence that the day will be hard, thankless, or overwhelming.

You go into survival mode.

You’re already behind.

You’re already tired.

Now add in a full patient load, short staffing, and a charting backlog—and of course your day feels like a battle from the jump.

But if your first thought is intentional—if it’s even slightly more empowering—your brain will shift into a different gear. One that helps you stay more grounded, clear-headed, and resilient… even on the tough shifts.

What This Looks Like in Real Life

Let’s say you normally wake up thinking, “I don’t want to go to work.”

Try something different:

“I don’t feel like it yet—but I always find my groove.”

“I know how to handle today, even if it’s messy.”

“I’m allowed to take care of myself while taking care of others.”

None of those thoughts are magical. They don’t erase a 12-hour shift.

But they do create a completely different emotional starting point.

From defeat → to neutral.

From overwhelmed → to steady.

From reactive → to intentional.

One Small Tweak That Changes Everything

You don’t need to overhaul your life by 6 a.m.

You just need to choose a better first thought.

Here’s how you can start tomorrow:

1. Notice what your current morning thought is. (Don’t judge, just be aware.)

2. Pick one sentence to try instead. Something grounding or gently encouraging.

3. Write it down and put it by your alarm. Let it be the first thing you see.

4. Practice. The brain loves to run old scripts, but you can write a new one with a little repetition.

A Few Thought Starters You Can Borrow

• “I’m capable of handling what comes my way today.”

• “I get to support people—and I’m learning how to support myself too.”

• “Today’s not perfect, but neither am I—and that’s okay.”

• “I’m figuring out how to make work work for me.”

Find one that feels true—or close enough to true that your brain doesn’t reject it.

You Deserve More Than Just Making It Through the Day

You spend so much of your life helping others.

But you also deserve a life that feels like yours.

A life that doesn’t run on dread and obligation.

It starts small.

It starts in the morning.

It starts with a thought.

And if you’re ready to go deeper—into habits, mindset, and actually loving the life you live—coaching is how we get there.

Let’s chat. I offer complimentary consultations, and this might be the sign you’ve been waiting for.

Your morning mindset matters. Let’s make it work for you.

Have you ever agreed to an extra shift, helped a coworker, or taken on more responsibility—even when you were already exhausted?

If you’re in healthcare, chances are you’ve said “yes” when you really wanted to say “no.”

You tell yourself:

• They need me. I don’t want to let them down.

• It’s just one more shift. I’ll rest later.

• If I say no, they might not ask me again.

At first, it seems fine. But over time, the cost of constantly saying “yes” adds up:

• Exhaustion: You’re running on fumes, yet you keep pushing.

• Resentment: You start feeling frustrated with your job, coworkers, or even yourself.

• Lack of control: It feels like everyone else decides how you spend your time.

• Burnout: The work you once loved starts to drain you.

Why Do We Keep Saying Yes?

Healthcare workers are wired to help. We’re trained to step up, be team players, and prioritize patients over ourselves.

But the truth is: your well-being matters too.

Saying “no” isn’t selfish. It’s smart. It allows you to bring your best self to work instead of constantly running on empty.

How to Start Protecting Your Time (Without Feeling Guilty)

1. Pause Before You Respond

Instead of automatically saying yes, buy yourself time. Try:

• “Let me check my schedule and get back to you.”

• “I need to think about that—can I let you know later?”

2. Check In With Yourself

Ask: If I say yes, what am I saying no to?

• More sleep?

• Time with family?

• A moment to recharge?

3. Practice Simple Boundaries

You don’t need a long explanation. Keep it short and clear:

• “I can’t take that shift, but I hope you find someone.”

• “I’m at my max this week. I won’t be able to help this time.”

4. Start Small

If saying “no” feels uncomfortable, start with low-stakes situations. Build the muscle, and it will get easier.

5. Remember: Protecting Your Energy Helps Everyone

When you set boundaries, you show up as a better nurse, coworker, and human. You’re not running on fumes. You’re present, focused, and able to care for others without feeling depleted.

Your challenge this week:

Pause before you say yes.

Check in with yourself.

And remember—every “yes” to something is a “no” to something else.

Ready to set better boundaries and feel more in control of your time? Coaching can help.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

Do you ever feel like you’re stuck in a cycle of busyness but not actually moving forward?

It’s easy to get caught up in the urgent—shifts, charting, patient care, meetings—leaving little room for the important. The goals, changes, and dreams you want to focus on? They get pushed to “later.”

But here’s the problem: later never magically appears.

So how do you actually make progress—without adding more to your already full plate?

The 90-Day Rule: Why It Works

Instead of vague resolutions or an overwhelming five-year plan, focus on the next 90 days.

Here’s why:
It’s long enough to see real results. You can accomplish more than you think in 90 days.
It’s short enough to stay motivated. You don’t lose steam like you might with a year-long goal.
It forces clarity. When you only have 90 days, you have to get specific about what matters most.

Try This Today:

Pick One Focus – What’s one thing that would make the biggest difference in your work or life? (Better boundaries? More energy? A project you’ve been avoiding?)
Set a Simple Action Step – What’s one small thing you can do this week to move toward it?
Decide What You’ll Stop Doing – Success isn’t just about adding; it’s about cutting what’s draining your time and energy.

Example:
Goal: Be more present at home instead of mentally bringing work stress home.
Small Step: Set a 5-minute “shutdown routine” after your shift to transition out of work mode.
Stop Doing: Checking work emails after hours.

If you want to create a real, doable 90-day plan, reach out to book a complimentary consultation call for your personal 90-Day Success Accelerator.

We’ll map out your next 90 days.
You’ll get strategies to follow through (without burnout).
You’ll leave with a plan that actually works.
We’ll meet weekly for accountability.

What’s ONE thing you’d love to accomplish in the next 90 days?

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Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

In the fast-paced world of healthcare, long-term plans can feel overwhelming. Whether you’re juggling patient care, shifts, or managing a busy schedule, setting a 90-day goal can be a game changer. Instead of aiming for distant milestones, this approach lets you focus on what you can achieve in the next three months—with clear steps, regular check-ins, and room for adjustments along the way.

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Why 90 Days?

The idea behind a 90-day goal is simple: focus on a short, manageable timeframe that keeps you motivated without burning out. Here’s why it works:

• Clarity: A three-month window forces you to narrow down your focus to what truly matters.
• Momentum: Smaller goals create quick wins that build your confidence.
• Flexibility: You can pivot quickly if circumstances change—essential for busy professionals.
• Realism: It’s long enough to see meaningful change but short enough to avoid procrastination.

Think of it as your personal sprint, designed to get tangible results without the overwhelm of a long-term commitment.

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Step 1: Define Your Vision

Start with the big picture. What do you want to see change in your professional or personal life over the next 90 days? Your vision should be clear, inspiring, and measurable.

• Be Specific: Instead of “improve time management,” try “cut down my shift handover delays by 25%.”
• Focus on Impact: How will this change make your work or life easier? Think less stress, better patient care, or improved personal well-being.
• Write It Down: A written goal cements your commitment. Even a simple statement on a sticky note can serve as a daily reminder.

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Step 2: Break It Down

Once your vision is set, break it into bite-sized tasks. This step is all about making the big picture approachable.

• List Actionable Steps: Identify the key actions required. For example, if your goal is to streamline workflow, tasks might include researching best practices, setting up a new schedule, and trialing a new system.
• Prioritize Tasks: Not everything needs to be tackled at once. Determine which tasks will have the most immediate impact and focus on those first.
• Set Mini-Deadlines: Divide your 90 days into smaller chunks—perhaps in 30-day segments—and assign deadlines. This helps you gauge progress without feeling lost in the long-term view.

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Step 3: Build in Accountability

Accountability is the secret ingredient that turns a plan into action. Here are a few practical ways to keep yourself on track:

• Weekly Check-Ins: Set aside time each week to review your progress. A short self-assessment can help you adjust your approach as needed.
• Use a Planner or App: Whether it’s a digital calendar, a time-tracking app, or a classic paper planner, tracking your daily actions can highlight wins and reveal areas for improvement.
• Share Your Goal: Telling a trusted colleague or friend adds an extra layer of motivation. Sometimes a quick chat with someone who understands your field can spark fresh insights and keep you accountable.

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Tracking Your Wins: Measuring Progress

Knowing you’ve made progress is key to staying motivated and keeping your plan on track. Here’s how to measure your progress in a tangible way:

• Set Clear Metrics:
  Define specific indicators that relate directly to your goal. For example, if your aim is to improve workflow efficiency, you might track:
  • Time Savings: How much quicker are you completing tasks?
  • Task Completion Rates: How many tasks did you check off your list each week?
  • Quality Indicators: Are there fewer errors or delays in your processes?
• Create a Scorecard or Dashboard:
  A simple spreadsheet or an app can serve as your personal dashboard. Log your key metrics regularly to see trends and identify when you’re on track—or when you need to adjust your approach.
• Qualitative Check-Ins:
  Sometimes numbers don’t tell the whole story. Reflect on questions like:
  • Do you feel less stressed or more in control of your schedule?
  • Are colleagues or clients noticing improvements?
  • Has your overall satisfaction with your work increased?
• Celebrate Milestones:
  Recognizing even small wins can fuel your momentum. Whether it’s ticking off a major task or noting a measurable improvement, take time to celebrate these moments. This celebration reinforces your progress and motivates you to push further.

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Step 4: Implement and Adjust

The beauty of a 90-day goal is its built-in flexibility. Not everything will go exactly as planned, and that’s okay. Here’s how to keep your plan dynamic:

• Embrace the Experiment:
  Think of your 90 days as a trial run. Some methods will work better than others—and that’s part of the process.
• Evaluate Regularly:
  At the end of each 30-day period, ask yourself:
  • What worked?
  • What didn’t?
  • What can be improved?
• Be Ready to Pivot:
  If a particular strategy isn’t yielding results, don’t hesitate to change course. Adjusting your plan isn’t a sign of failure—it’s a sign of growth.

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Common Pitfalls and How to Dodge Them

Even the best plans can hit bumps. Here are a few common pitfalls and strategies to overcome them:

• Overloading Your Plate:
  It’s easy to overcommit. Keep your list lean. Focus on a few high-impact goals rather than trying to do everything at once.
• Neglecting Self-Care:
  Your goal should enhance your life, not add extra stress. Make sure your plan includes moments of rest or activities that recharge you.
• Ignoring Small Wins:
  Celebrate progress, no matter how small. Recognizing these wins keeps you motivated and reminds you that every step forward counts.
• Losing Sight of the Why:
  When you’re in the thick of things, revisit your original vision. Reminding yourself why you set the goal can reignite your drive during challenging moments.

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Bringing It All Together

Setting a 90-day goal isn’t about quick fixes—it’s a methodical approach to making steady progress. It’s about knowing exactly what you want to achieve, breaking it down into practical steps, measuring your progress with clear metrics, and holding yourself accountable every step of the way. This framework isn’t just for professional growth; it’s adaptable enough to boost personal development too.

Imagine ending a 90-day period not only having achieved significant progress but also having learned valuable lessons about your process. With this method, each three-month cycle becomes a building block for continuous improvement—a powerful way to keep advancing in both your career and personal life.

So, if you’re ready to see tangible change without the burnout, try mapping out your next 90 days. It might just be the reset you need in the whirlwind of healthcare life.

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By focusing on clear, actionable steps, measuring your progress with tangible metrics, and embracing flexibility, you can transform what feels like an endless to-do list into a series of achievable challenges. Give it a shot and see how a structured, yet adaptable, 90-day plan can help you reach new heights—one step at a time.

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Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

Winter is here, and if you’re anything like me, the shorter days and colder nights can feel heavy. It’s easy to find ourselves in a cycle of counting down until spring, waiting for the “hard” season to pass.

But what if winter didn’t have to be a season we merely endure? What if it could become a time to rest, reset, and even grow?

That’s the heart of Wintering Well — not fighting the season but learning to work with it.

The Pull to Hibernate

When winter comes, so often our instincts tell us to slow down, stay inside, and do less. And sometimes, that’s exactly what we need! But there’s a difference between resting to recharge and shutting down completely.

Have you ever found yourself:

• Feeling stuck in a rut but unsure how to pull yourself out?
• Battling guilt for not being as “productive” as you think you should be?
• Feeling overwhelmed, even though your calendar says you should have more time?

You’re not alone. Winter seems to amplify these feelings for so many of us.

Reframing the Season

Instead of seeing winter as something to survive, we can choose to view it as an opportunity. A time to pause, reflect, and take care of the parts of ourselves that often get overlooked in busier seasons.

Wintering Well doesn’t mean pretending the challenges of the season don’t exist. It means finding new ways to meet those challenges. It means asking yourself:

• What do I actually need this season?
• Where can I give myself more grace and flexibility?
• How can I use this time to prepare for what I want next?

It’s about designing a season of intentionality rather than defaulting to survival mode.

What You Can Do Right Now

If you’re ready to start Wintering Well today, here are two simple steps to get you started:

1. Create a Daily Check-In: Take five minutes each morning to ask yourself, “What do I need today?” Whether it’s rest, connection, or a small win, setting this intention can help you navigate your day with purpose.
2. Plan for Joy: Add one thing to your calendar this week that you genuinely look forward to. It could be a cozy evening with a book, a walk in the snow, or a phone call with a friend. Joy doesn’t have to be grandiose — it just has to be something you do.

A Taste of Wintering Well

Imagine:

• Waking up on a frosty morning and feeling calm rather than rushed.
• Having time set aside for reflection and planning, even in the thick of life.
• Finding joy in the quiet moments and building habits that support your bigger dreams.

This is what Wintering Well is all about — giving yourself permission to create space for what truly matters, without feeling like you’re falling behind.

Ready to Dive Deeper?

If this resonates, I’d love to invite you to my Wintering Well workshop. It’s designed to help you:

• Understand how winter impacts your mindset and energy.
• Learn practical tools to create a season that works for you.
• Set yourself up for success not just this winter, but all year long.

Because winter isn’t just a season to get through — it’s a chance to grow, rest, and reconnect with what matters most.

Join the Wintering Well Workshop Here and let’s make this winter one you look back on with gratitude, not exhaustion.

Can’t wait to see you there!

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Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

It’s the last day of 2024.

And before the ball drops, I want you to take a moment to celebrate something.

Maybe it’s something big—like a career milestone, a relationship you strengthened, or a goal you crushed.

Or maybe it’s the quiet, everyday wins—like showing up on a hard day, finding joy in unexpected moments, or simply making it through when things felt tough.

Because no matter what this year looked like, you’ve made it. And that’s worth celebrating.

Now, let’s talk about what’s ahead.

What Do You Want More of in 2025?

The beauty of a new year is the blank slate it offers.

It’s a chance to pause, reflect, and dream about what’s possible.

So ask yourself:

• What do I want more of in my life?
• What would make me excited to get out of bed each morning?
• How do I want to feel at the end of next year?

Maybe it’s more time for the people you love.
More confidence in the choices you’re making.
More excitement, energy, and joy in your everyday life.

The best part? You don’t have to have it all figured out right now.

You just have to decide you’re ready to take the first step.

Designing Your Extraordinary Life

Creating an extraordinary life doesn’t mean changing everything overnight.

It’s about small, intentional shifts that lead to big results.

• Learning how to manage your thoughts so they work for you, not against you.
• Building habits that align with the person you want to become.
• And giving yourself permission to dream about what’s possible—and go after it.

This time next year, you could look back on 2025 as the year everything started to change.

Not because you were lucky or the stars aligned—but because you decided you were worth investing in.

Ready to Make It Happen?

I’d love to help you make 2025 your most extraordinary year yet.

Book a complimentary consultation, and let’s create a plan to get you there.

We’ll talk about what’s possible for your life, the steps to take, and how you can feel better and happier—without waiting for “someday.”

Let’s start this next chapter with excitement, confidence, and a plan.

Here’s to 2025 and everything it holds for you!

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action.