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International Coach Federation (ICF) defines coaching as “partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential… The process of coaching often unlocks previously untapped sources of imagination, productivity and leadership.” 

CNBC:
“Life coaches work with functioning individuals who are looking to create a pathway to reaching set goals. Whether it is work, personal, or family, coaches act as unbiased thinking partners and hold their clients accountable by typically having weekly or bi-weekly one-hour sessions.”

The Life Coaching School:
“Simply put, coaching helps you identify what’s going on in your own brain. When you feel unable to get the results you want or feel frustrated with your life, coaching is the answer. A life coach can help you recognize where you’re stuck and show you exactly what needs to change when you can’t see it yourself.”

Tony Robbins: 
“The life coach definition is someone professionally trained to help you maximize your full potential and reach your desired results. They are like a supportive friend and a trusted adviser rolled into one. They’re someone who will push you to identify your goals, hold you accountable, and provide encouragement throughout your journey to become a better version of yourself.

Life coaches complete extensive training that teaches them how to ask the right questions, communicate effectively and get to the heart of your needs and desires in life.”

I have a friend who used to say,  “Handle your business!!” in a loud, drill sergeant-type way, usually directed at his kids, usually when they were trying to tattle on each other about whatever insignificance was annoying them at the time. Of course, their solution was to annoy their dad, who had nothing of it, by telling them to handle their business/ take care of it themselves. I still giggle when I hear this voice in my head when I’m ‘handling my business.’ 

What exactly do I mean by “handle your business?”  It’s simply cleaning up or dealing with whatever needs to be dealt with, so you have more mind-space (or energy) & can focus on other things.

What are the things you think about over and over again, your recurring themes? Do you have a decision to make? Is there something that you continuously push aside? Maybe you forgot about it, but oops, there it is again. 

As I’ve mentioned, September is an excellent month for a fresh start. If you’ve been around here for a while, you know how much I love to journal. So, one way for a fresh start with efficiency is to discover these recurring themes by reviewing your journal & writing a “handle your business” list.

I did this today, reviewing my journals from this past year to see: What has been niggling at me? What needs to be taken care of? What decisions am I avoiding or not making? What have I  been pushing aside or ignoring? 

A few examples: keep Max active- when he doesn’t run enough, he drives us all nuts, so, today, I made a note to stay better on top of this. 

Another, it’s helpful to remember that getting out of the house is good for me. I can grab a coffee or visit the local library (and this will be even more important during our colder months when I tend to hunker down). 

Finally, even something simple, like- it’s September, so I should keep an extra layer of clothes in the car. 

Reviewing your journal/s is an easy way to create a list of ‘business to handle,’ but don’t forget lists aren’t helpful unless you take action. So, what ‘business’ are you willing to handle today to set your future self up for success?

Do you want a work-life balance like this? 
I’ve supported Scott to do it for himself. 
I’ve done it for myself. 
I’ve supported my clients do it. 
And I can support you do it, too.

What does it take? 
Some courage. 
Some grace for yourself. 
Some support.  
Some willingness to a risk. 

If you want a better work-life balance, I will be your support. 
I will point out your courage. 
I will teach you how to have grace for yourself. 
I will hold space & be a support for you. 
I will show you that it’s possible. 
I will remind you of your progress so you can see that it’s working- even when you can’t see it for yourself. 

From one of my clients, “I love how effective she is at examining the ways I’m holding myself back and telling myself untruths, so I can let go of those restraints and move forward.” 

Stop holding yourself back, 
telling yourself untruths, 
let go of those restraints and move forward. 
Message me for support. 

The end.

I had a few stressful experiences this past August that I’m sharing with you. 

First, my parents came for a visit to Montana. I was concerned about their visit b/c our Delta variant numbers, and hospital admissions have been increasing locally. I, of- course, don’t want them to get sick at all, but especially during a visit to see us. So, I was hypervigilant, analyzing every touch, every person I spoke with, and every place I went for two weeks before their arrival. 

Then, while still raw with this fear and worry (my parents were still here), Scott left on a medical mission trip. He was on a plane within 32 hours, and because he was away at work (he still had to finish his shift, drive 3 hours home, and then pack), we had only 1 hour to spend together before he was off to the Middle East.

My mind was like: Alert! System overload!! Alert! System overload- with all the bright lights and sirens going at once. And, quite frankly, the evening Scott left, I was not firing on all cylinders; I was utterly stressed out, forgetful, and struggled to make any further decisions.

As a coach who pays attention to her mindset, I noted what I could do to help mitigate these seemingly “out of my control” circumstances. [A funny thing about control: when you think you have no control, you actually do b/c you can always control yourself, so you always have some control.] 

First, I gave myself GRACE, and I asked for extra grace from those around me. I asked point-blank, saying, “This is not a good time for me, right now, please be extra kind to me for a little while.”

Second, I STAYED PRESENT, taking each moment as it came and keeping my fears in check, for example, thinking: “At this moment, I’m not aware that Scott is in any imminent danger.” I let that be good enough and kept going. 

Third, I chose to FILTER information. I take news and information in when I am ready to hear and deal with it. While not for everyone, this has been a useful protective mechanism. This does not mean that I’m not aware of what’s happening around me- it just means that I get to choose when I let it in and how I react to it.

I also filtered out the fears, doubts, & worries that my mind offers. Like a toddler about to touch a hot stove, I push those thoughts aside and then focus on something more interesting… like staying present, being kind to others, and having grace for myself.

How was your summer? 

Are you hanging on to the last few days? 

Here in NW MT, the days are shorter, the nights are cooler, and the kids are heading back to school. 

Summer is my favorite time of year, but September is also one of my favorite months. It’s a time for fresh starts and new beginnings. 

I’ve enjoyed my time today rearranging my office, writing lists, organizing the projects & getting clear on what is on the horizon for me next. 

Just like it doesn’t have to be a new year to have a resolution, it doesn’t have to be a new season to start a new season for you.  

What are you up to next this season? 

If you scroll back in my IG feed, you will see a post that reads, “I am working to change habits that no longer serve me.”
It was my mantra in 2019. 
Since then, I’ve enjoyed watching myself grow and evolve, being mindful and doing just this- working to put down that which does not serve me. 

Now, I’m ready for the next level, to build some better habits that serve me.

Like finding joy in working out. 
Paying attention to what I eat.  
Choosing not to drink alcohol. 
Creating good business habits (which is different from good work 

I continue to level up, moving onto the next growth area and improving, making life easier and more fun. 

It was at this time I realized I needed to SIMPLIFY my life.  

I picture a funnel: All. Of. The. Things. are in that funnel, and what gets filtered in the narrow part is where I needed to be.  

I didn’t need to be involved in all of the chaos and swirl that was going on around me; I just needed to FOCUS on me and then Scott.

I knew that blaming Scott wasn’t “right,” that I had a role in this too, that I had gotten myself to this place; whether through agreeing or complacency- here I was.  

I was acutely aware that I wasn’t the person I wanted to be, so I started doing research. I read books, watched videos, and listened to podcasts. Then, I started life-coaching school (in July), got a coach, and coached myself. I learned to build my confidence by trusting myself (slowly and consistently); I practiced gratitude and compassion, creating inner peace; I found more joy and fun. 

And then a funny thing happened on the way to myself- my connection with Scott grew stronger. (Of note, while I was working on myself, he was working on himself, too- we both had things to learn and do to be better versions of ourselves.) Our independent growth created a unique opportunity to rebuild our marriage from ground zero, which we did… and this version is way, way better. 

So, what does all of this mean for you? 
If you want just more…
If you want greater confidence and self-trust… 
If you want inner peace… 
If you want to experience joy… 
If you want to have fun… 
If you want better relationships…
I can help you… 

Not only because I have done this for myself (and my clients), but because I have the tools, knowledge, and skills to help you do so, too.

But first, a story. 

In April of 2019, I canceled a trip. It was my first coaching workshop in Sacramento, CA. There was a series of unfortunate events. 

First, Scott was away on a “medical mission” trip, as I call them, out saving the world. 

Then, Max got kennel cough, so I couldn’t board him. Fortunately, Tara was able to stay with him, even though this was inconvenient for her. 

Finally, at 10 PM the night before my 6 AM flight, I discovered the basement had flooded in the worst way- yep, the septic system backed up. 

I worked hard to figure out every option. I could work through the night to clean up the mess, change my plane tickets, and call the septic people first thing in the morning, but the flights didn’t work out & I would miss my first day of class, and attendance was required. Also, I couldn’t leave Tara here without running water or septic, and there was nowhere else for (a contagious) Max to go. So I finally called it, and to say I was crushed is an understatement.

I bawled while I called the airline to see if I could change my tickets. I bawled while I called the Academy of Coaching Excellence to cancel my attendance the next day. I bawled for hours and hours while talking to Tara until 1 AM because I was so heartbroken. I really wanted to do this; I NEEDED to do this… and I blamed it all on Scott. 

Yep. All of it. 

The kennel cough, and that we even had a dog in the first place. The septic malfunction. The fact that he was gone- he was not here to help ME, and I needed his help right now! 

Never once did I look to me or see my role in this. Um, hello? 

Yes, I agreed to get the dog. There was nothing to be done about the kennel cough- I don’t even know where he got it. I could have checked the septic or even reminded him to do so before he left. And as far as Scott’s being here to help me? He was busy helping people in far more need than me. 

So, the next time you blame your spouse, take a minute to check yourself. What was your role? You’re a grown-ass, independent woman- how did you contribute to the situation?

The outcome of this story: I cleaned up the basement and called the septic people first thing the following day. They instructed me on what to do, and it wound up being a simple fix. Max recovered from his kennel cough. Scott returned safely from his trip. I rebooked my flight and attended the coaching workshop in July of 2019, delaying my coaching career by three months. This time wound up being beneficial, as Scott and I spent some time working on ourselves, examining our relationship and life goals- leading us to be happier together in the past two years than we were in the previous decade.

You are perfect in your humanness right now, just as you are. 

You don’t need your spouse to validate you, prove that you are lovable, or complete you (cue Jerry McGuire). 

And however you want your spouse to make you feel, you can feel right now. 

Are you looking to him to make you feel pretty? Think of 3 ways you are pretty. 
Do you want him to help you feel loved? What are 3 ways you are loved? 
Do you want him to prove your worthiness? What are three ways you are worthy right now, on your own, without his telling you so?

Because here’s the thing- 
nothing outside of you can make you feel a certain way.
Only YOU can make you feel a certain way. 

This is great news because if it’s all up to you, you have power over it. You can choose to feel whole and complete and perfect in your imperfectly human way right now.  

You complete you, not your spouse. 

Any compliments, validation, “good feels” you get from your spouse are bonus material, the icing on the cake, the cherry on top. You don’t need them to feel complete because you already know you are. 

If you’re asking, “But how?” 
See that it’s a choice. 
Choose to think thoughts that support you to feel that way. 
Find evidence to support it. 

Each moment is an opportunity to feel how you want to feel. 

What thoughts support you to feel complete? 
I exist, therefore I am lovable. I’m already perfect in my imperfect human way. I have goals & dreams & am working toward them. I have my own answers within me & am learning to listen to them.  

Find evidence to support it. 
My parents love me, God/ the Universe loves me, the cat loves me (not Max b/c he loves Scott most, haha). I am imperfect, but I try. I am working towards my goals & dreams. I have my own answers and am learning to listen to them. This is an ongoing practice for me- I checked in with myself (as I checked in with my team at work) to see what I think I should be doing, what my people need to hear, etc. 

Now it’s your turn. 
What feelings are you looking to get from your spouse? 
What thoughts will support you to feel that way for yourself? 
Then, find the evidence to support those thoughts. 

There was a time, long ago, that I felt like Scott & I were distant. I wasn’t sure if he thought so too, and I didn’t ask because I was afraid of the answer.  

We carved out time to spend together- going on dates. We were even communicating- talking about scheduling, logistics, and upcoming financial needs, but we were not actually connected.  We were doing all the things we were “supposed to” do, but we were just going through the motions. 

I shared this sentiment with a friend of mine one day when she told me about 20-second hugs. 

“You should hug. Did you know if you hold a hug for more than 20 seconds, it helps alleviate stress? Your body relaxes, releases oxytocin, creating a stronger bond and a greater connection between huggers.”

Huh, I did not know that. 

But I knew that holding a hug for 20 seconds felt like a lot, so I thought I could start smaller- by holding Scott’s hand. 

I wordlessly asked him to hold hands by offering my hand in the car or when we watched T.V.; he never said no and always took my hand. I held his hand at night when we went to bed. I held his hand when we walked. Then over time, I asked for his hand when I had something to say. Maybe I wanted to share something difficult or felt that we need to have an important conversation. So, we’d sit side-by-side at the dining room table, holding hands, talking. 

When I held his hand, I did feel more connected; I also felt safer and had less pressure. My asking for his hand became an indicator that I had something important &/or difficult to say. He would take a breath (how he steadies himself) and then take my hand, and I felt safe enough to share my thoughts and feelings, worries and doubts. 

We eventually graduated to 20-second hugs, and yes, those hugs do feel as good as they say.

But if you feel distant from your spouse, too, start with just asking for their hand. You don’t even have to say any words; just offer your hand.