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When Your Brain Fixates on the Negative (Even at the Beach)

Why this happens– and how to shift it, even in the middle of a stressful shift or a rare day off.

Have you ever said something and immediately thought, ‘Wait… did I really just say that out loud?“

That was me at the beach recently.

I was filming a peaceful video—panning across the palm trees, taking in the sunshine—and I heard myself say,
“At least there’s good music.”

Not in a joyful way.
More like a resigned, mildly irritated way.

I had time at the beach with Scott.
It was sunny, beautiful, warm.
And yet—my brain still found something to complain about.

Sound familiar?

As healthcare workers (and as simply human beings), we’re trained to notice what’s wrong.
What’s missing.
What’s abnormal.

It makes sense that this mindset doesn’t shut off just because we’re off shift.

Our brains—especially under stress—default to scanning for danger, risk, or imperfection.
It’s called negativity bias. And it’s completely normal.

You’re not doing it wrong.
You’re not “too” negative or ungrateful.
You’re just human.

What matters is what you do next.

After I heard myself say that out loud, I didn’t beat myself up.
I caught it.
I got curious.
And then I did what I often teach my clients to do:

I went on a rampage of gratitude.

It’s exactly what it sounds like—a no-edit, rapid-fire list of anything and everything I could possibly appreciate in that moment.

  • The breeze.
  • The sand.
  • The fact that I had a phone to film with.
  • That yes—the music actually was good.
  • And that I had the awareness to notice my brain doing what brains do… and make a different choice.

That’s how we rewire.

This works on the beach.
It works in your car.
It works in the hallway between patient rooms.
It works after a hard day when you’re questioning everything.

When a negative thought shows up, don’t judge it.
Just notice it.
Name it.
And then redirect—on purpose.

Start small.
Look for one thing that’s good.
Then two.
Then five.

This is how you shift from reactive mode to intentional mode.
It’s how you start managing your mind in a way that doesn’t add more pressure—but gives you a little more space to breathe.

Because you deserve that.
Even when the floor is short-staffed.
Even when your day feels like a dumpster fire.
Even when you’re on a beach and your brain still complains.

This isn’t fake positivity.
It’s a skill. One you can build.

Want to try it? Start your own rampage of gratitude.
Right now.
Wherever you are.
List five things—quick, simple, no editing.

Notice what shifts.

You don’t need a perfect day to feel better.
You just need a strategy for when your brain wants to focus on what’s not.

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.

Real moment from the beach (and yes, I really said it out loud).

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What Does a Life You’re Proud Of Actually Look Like?

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.

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.

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First Thoughts in the Morning Are Everything. 

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.

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The Other Half Is Also True: How to Find Calm, Confidence, or Joy in Healthcare (Even When It Feels Impossible)

Have you ever noticed how fast your brain jumps to worst-case scenarios?

You hear a code blue overhead, and your stomach tightens.

You’re about to walk into a shift with a tough patient assignment, and you’re already bracing.

You get a vague email from your manager that says, “Can we talk?” and your brain goes straight to “What did I do wrong?”

That internal alarm system is strong—and for good reason.

In healthcare, being alert and prepared can literally save lives.

But here’s what we don’t often hear:

Just as there’s always an opportunity for anxiousness, there’s also an equal opportunity for calm.

You might not feel calm in that moment.

You might not even believe it’s an option.

But it’s there.

The same brain that spins out with stress is also capable of grounding you.

And the same situation that brings up overwhelm could also be an invitation to find courage, clarity, or even joy.

Let’s break this down.

The Default: “What if something goes wrong?”

Healthcare trains us to expect problems.

From nursing school to the floor, we’re taught to spot what’s not normal, anticipate complications, and catch things early.

And that’s a skill you need.

But if you’re not careful, that skill can hijack your nervous system—and your day.

Without noticing, you start assuming that bad news is coming.

You live in constant readiness for the next crisis.

And you start to feel like anxiousness is just your baseline.

The Other Option: “What if this is okay?”

This is the part we’re not trained for.

What if your patient’s condition is stable?

What if that email from your manager is about something good?

What if today’s shift goes more smoothly than expected?

What if you don’t need to brace for impact, because nothing is crashing?

The brain won’t offer those thoughts automatically.

But you can practice them.

And the more you do, the more accessible they become—even on your worst days.

Emotions Come in Pairs

Here’s the truth most of us don’t realize:

Every time there’s the potential for fear, there’s also potential for courage.

Every time there’s an urge to panic, there’s an equal chance to choose peace.

And every time you feel resentment, frustration, or guilt… there’s a sliver of space to access something else—curiosity, pride, maybe even joy.

That doesn’t mean you’ll always feel the “positive” emotion right away.

It doesn’t mean you’re doing something wrong if anxiety still shows up.

But it does mean that the opposite emotion is always available. And you can reach for it.

A Practical Example

Let’s say you’re dreading your shift tomorrow.

You’ve already started feeling heavy. Maybe you’re thinking:

• I’m going to be exhausted.

• I won’t get a break.

• I’ll probably get floated or have a rough assignment.

All of those might be true. But here’s where the shift can start.

Ask yourself:

• What else might be true?

• What’s a more helpful thought I could practice?

Try on one of these:

• “I can handle whatever comes up tomorrow.”

• “There’s a good chance something goes right.”

• “It’s possible I’ll laugh with a coworker or feel proud of how I show up.”

Even just considering those possibilities can calm your nervous system.

This Isn’t About Toxic Positivity

Let’s be clear: I’m not telling you to slap a smile on and pretend everything’s fine.

This is about building mental flexibility.

So you’re not stuck in anxiety, dread, or guilt as your only options.

So you can notice the truth: that every hard emotion has an equal and opposite emotion standing quietly beside it, waiting to be noticed.

Try This Today

1. Notice the Negative Emotion

Name it. Don’t fight it. Just observe: “I feel anxious,” or “I feel overwhelmed.”

2. Ask What the Opposite Could Be

If you’re feeling guilt, could there be compassion?

If you’re feeling dread, could there be determination?

3. Practice a Thought That Points You There

Something simple and believable.

“This is hard, and I’m doing it anyway.”

“It’s okay to feel both nervous and capable.”

“Maybe this shift won’t suck.”

4. Repeat As Needed

Not once. Not perfectly. Just keep noticing the other half of the truth.

You don’t have to get it “right.”

You just have to stop assuming the hard stuff is the whole story.

Because for every anxious thought, there’s an equally real and available one waiting to calm your system.

And when you learn to practice both, you start living a different kind of life—even on the job.

Want to feel more confident and calm—without needing your job to change first?

That’s what we do in coaching.

Book a complimentary call to see what this work could look like for you here.

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

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Why You Dread Going Back After a Vacation (and What to Do About It)

You know the feeling.

You’ve just had a few days off—maybe even a full week. You finally got to sleep in, eat something that wasn’t from a vending machine, and wear real pants without drawstrings.

But as the return-to-work countdown starts ticking, that pit in your stomach shows up.

The dread creeps in.

And you find yourself thinking: “Shouldn’t I feel better after time off?”

If that sounds familiar, you’re not alone—and you’re definitely not broken.

The Problem: Post-Vacation Dread Is Common… but Often Misunderstood

Most healthcare workers assume the dread means something is wrong with them.

They tell themselves:

• “I’m just lazy.”

• “If I were a better nurse, I’d be excited to go back.”

• “Maybe I’m burned out again.”

But often, it’s not burnout—it’s disconnection.

Many nurses are feeling overwhelmed after time off—not because they don’t care, but because they’ve lost touch with the parts of the job that once gave them meaning.

Time off gives you a glimpse of what it feels like to be rested, free, and in charge of your own time. When you go back, you’re re-entering a system that often feels rushed, rigid, and reactive.

It’s not about not caring.

It’s about not having time or space to reconnect with why you care.

The Solution: Reconnect With What You Do Like About Your Job

If you’re trying to figure out how to stop dreading going back to work, it starts with understanding what’s really bothering you.

Instead of treating the dread like a red flag that you need to leave your job, try seeing it as a clue.

It’s pointing to something that needs a little attention—not a total overhaul.

If you want to enjoy nursing again, you don’t necessarily need a new job—you need a new way of experiencing the one you have.

The Process: 3 Steps to Shift the Post-Vacation Dread

1. Name What You’re Actually Dreading

It’s easy to lump everything together as “Ugh…work,” but getting specific helps. Ask yourself:

• Am I dreading a particular person or situation?

• Is it the schedule, the pace, or the emotional load?

• Do I feel behind or out of control?

When you name the real trigger, you can address it more clearly.

Often, it’s one part of your job—not the whole thing—that’s making you dread going back.

Recognizing the difference between healthcare burnout vs. boredom can also be huge. Sometimes, it’s not exhaustion—it’s a lack of growth, stimulation, or meaning.

2. Plan One Thing That Grounds You

Think of one simple thing that helps you feel like you at work:

• A hot cup of coffee in the break room before the shift starts.

• A minute alone in your car to set an intention.

• Playing your favorite playlist on the drive in.

These little rituals help you feel more in control of how you return to work after time off.

It’s one of the best ways to feel better returning to work—without needing a full career makeover.

3. Look for Proof You Actually Like Your Job

Start collecting “evidence” that your job still matters to you.

That you’re good at it. That it makes a difference.

Think:

• A patient who smiled and said thank you.

• A moment of teamwork with your crew.

• A time you caught something important or advocated well.

If you’re trying to reconnect with your nursing job, you have to look for the good on purpose.

You don’t have to love every moment, but it helps to notice the ones you do.

The Results: You Return Recharged and Reconnected

When you walk back in with clarity and intention, something shifts.

Instead of feeling thrown back into the chaos, you feel more grounded—because you know what matters to you.

Post-vacation dread for nurses isn’t a sign that you’re lazy or broken.

It’s a reminder to pay attention to how you’re working, not just that you’re working.

You don’t need to escape your job to enjoy it again.

You just need tools and support to shift how you experience it.

⸻

Want help doing this consistently?

That’s what I coach nurses and healthcare workers to do every day.

If you’re ready to feel better without switching jobs, let’s talk.

Book a free consultation HERE to see how coaching can help you love where you are—and design what’s next.

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

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Intentional Thought Creation for Healthcare Providers

Have you ever walked into a shift already bracing for the worst? Maybe you think, “Today’s going to be a disaster,” or “I can’t deal with another short-staffed shift.” And then, like magic (or maybe confirmation bias), the day unfolds exactly as expected—chaotic, exhausting, and frustrating.

But what if you could shift that experience before it even begins? What if, instead of your brain automatically scanning for stress, overwhelm, and frustration, you trained it to look for something else?

Enter: Intentional Thought Creation

Intentional Thought Creation is the practice of deliberately choosing a new thought and actively seeking, savoring, and soaking in evidence to support it. Instead of waiting for your brain to shift on its own (it won’t), you direct it toward what you want to believe.

Here’s how this plays out:

1. Seek Evidence

Let’s say you want to believe, “I handle difficult situations with confidence.”

Instead of defaulting to “I’m drowning” when things get hectic, actively seek proof that you do handle challenges well. Notice when you de-escalate a patient’s anxiety, efficiently prioritize care, or troubleshoot a problem before it escalates. If you seek it, you’ll find it.

2. Savor the Evidence

Your brain is wired to remember negative events more vividly than positive ones. This is why you’ll replay a mistake in your head for days but forget the three patients who thanked you. To counteract this, pause and fully absorb the evidence when you see it.

When a patient tells you, “I felt safe with you,” or a coworker says, “I love working with you,” don’t brush it off. Take a moment to let it sink in. Maybe even write it down in a notes app to revisit later. The more you spend time with it– savor it, the more real it becomes in your mind.

3. Soak in the New Thought

The final step is to let your brain marinate in the thought. Picture it as a new groove you’re carving into your neural pathways. The more you think it, the stronger it gets.

Try this: At the end of your shift, before you replay the stressful moments, deliberately recall three moments that support your new thought. Did you stay calm during a code? Did you make a patient laugh? Did you advocate for yourself or a coworker? Soak it in.

The Impact on Your Work and Well-Being

When you train your brain to look for evidence that supports your desired beliefs, you shift your entire experience of work. Instead of defaulting to dread, frustration, or defeat, you start to see yourself as capable, competent, and in control of how you think and feel.

Imagine walking into a shift believing:

  • I am a skilled and compassionate nurse.
  • I always find a way to get through tough shifts.
  • I make a difference, even in small ways.

What would change for you if you practiced seeking, savoring, and soaking in evidence of these thoughts every day?

Ready to Make This Shift?

This is exactly the kind of transformation we work on in coaching. If you’re tired of dreading your shifts or feeling stuck in survival mode, let’s talk. Book a consultation and start shifting your experience from the inside out.

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. 

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The Hidden Cost of Saying Yes: How Overcommitment Leads to Burnout

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.

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The Next 90 Days: How to Make Real Progress (Without Adding More to Your Plate)

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?

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. 

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90-Day Goals: A 3-Month Blueprint for Real Progress

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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. 

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How to Start Designing a Life You Actually Love

(This is by far, one of my favorite coaching topics because when we’re so busy with just living life, we don’t think this is actually possible for us, but I assure it you it is.)

Have you ever felt like you’re just going through the motions?

You wake up, go to work, check off tasks, and before you know it—it’s bedtime, and you’re doing it all over again tomorrow.

Rinse and repeat.

Maybe you tell yourself, “This is just how life is.”
Or maybe you’ve thought, “One day, I’ll figure out what I really want.”
You just keep kicking the can down the road.

But what if “one day” never comes?

What if the life you actually want doesn’t just happen—but has to be designed?

Why Most People Don’t Design Their Life

If you feel stuck, you’re not alone.

Most people don’t intentionally design their life because:
1. They don’t know what they want. (It feels easier to stay busy than to stop and figure it out.)
2. They think they have to make huge changes. (“I’d have to quit my job, move across the country, and start over.”)
3. They don’t believe it’s possible. (“People like me don’t get to have extraordinary lives.”)

Here’s the truth:
You don’t need to know everything. You don’t need to overhaul your whole life. You just need to start.

How to Start Designing Your Life in 3 Steps

  1. Ask Yourself: What Would Make My Life Extraordinary?

Not “what’s realistic?”
Not “what’s practical?”
Not “what should I want?”

But what do I actually want?

Would you travel more? Work fewer hours? Take up a hobby that’s just for fun?

Give yourself permission to dream.

  1. Look for Small Ways to Bring That Into Your Life Now

You don’t need to quit your job and move to Bali to feel more alive.

If you dream of:
• More freedom: Can you start setting better boundaries at work?
• More adventure: Can you say yes to something spontaneous this week?
• More joy: Can you carve out time for something that lights you up?

Big changes start with small shifts.

  1. Decide to Be the Person Who Does It

Your life isn’t going to design itself.

You have to decide to take action—even if it’s small.
• Book the weekend trip.
• Sign up for the class.
• Say no to the shift that drains you.

The more you act like the person who has the life you want, the faster you become that person.

You don’t have to settle for a life that feels “fine.”
You’re allowed to want more.

The real question is: Are you ready to start designing it?

If you’re done waiting for “one day” and ready to start creating a life you love, I can help. Let’s talk— I offer complimentary, no-obligation consultations. You can book yours here.

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