Blog

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co-sign

Are you someone who needs others to co-sign on your ideas?

You’re afraid of being judged, criticized, or doing it “wrong.”

This might look like:

You want to write a book but struggle to start writing or sharing this dream with others.

You constantly seek validation from fellow writers & online writing communities.

You do all the research to ensure your idea is worth pursuing and that you know exactly how to do it.

You don’t trust your own creativity & you rely on external validation before taking any concrete steps toward writing. 

Perhaps you want to switch careers and pursue your desire to become a wedding planner.

You constantly seek validation from your friends & family that this is a good idea. 

You don’t attend workshops or start marketing your business until everyone else is onboard, too.

You struggle to trust your own talent & abilities without constant reassurance from others.

You spend time talking to everyone else rather than 

Believing in your ideas, 

Being proactive in your decision-making, 

Taking empowered action, 

(Even if others are skeptical), 

And developing the self-confidence 

To make decisions based on your desires and values, 

Trusting your own judgment,

Embracing your individuality, 

And creating & living a life you love. 

You don’t need others to opt in, co-sign, or agree with what you are doing. 

You only need to believe in yourself, 

Recognizing your own enoughness, 

Just as you are. 

If you’d like help to recognize your own enoughness, I can help.

Click here to take the first step & book your complimentary, no-obligation consultation.

As a reminder, for LHW employees, coaching is free! Click here to book your in-person coaching session or here for a remote coaching session.

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me to my brain

“Good afternoon, thank you so much for coming. We have a couple of things to cover today so I’m going to try and move really quickly. To start off– WHY?! OK? Secondly is how come, how come. Uh-huh. And finally how dare you?”

Me, to my brain, every time she thinks she’s in charge. 

Don’t forget you are in charge, not your brain. 

True, it’s your brain’s job to keep you safe, but it’s YOUR job to see if the thoughts it offers serve you or not. 

Are you afraid of running alone in a dark park late at night? 

Does that fear serve you? 

Yes, it keeps you safe. #NotRecommended

Do you feel afraid of public speaking? 

Does that fear serve you? 

Probably not; #YouWontAcutallyDie from public speaking. 

Remind yourself why you want to do it and do it. 

Are you procrastinating working out? 

Does that serve you? 

You might say yes, but only for the short term. 

Let’s try another way: how do you feel when you don’t work out? 

Guilty. 

How do you feel when you DO work out? 

Maybe it hurts a little at first, but then you feel amazing. 

Which reason (for doing or not doing it) do you like better? 

Obviously, the workout, suck it up for a bit, feel amazing later. 

How about this? 

Which one will create a life you love? 

See how easy that is? 

Don’t let your brain get away with BS. 

Ask it: Why? How come? And how dare you! 

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not enough

Not feeling like you’re enough can look like many different things: 

~hesitating to share your opinions or ideas at work

~feeling insecure about your appearance & comparing yourself to others

~avoiding taking on leadership roles or projects because you’re worried about failure or judgment

~feeling uncomfortable when you receive compliments or praise and then dismissing them or downplaying your accomplishments

~struggling to advocate for your own needs & preferences in relationships

~doubting your abilities and qualifications for promotions, even when you meet the required criteria

~being overly self-critical or focusing on your perceived flaws

~perseverating &/or not able to let go when you make a mistake

~hesitating to uphold your boundaries with micromanaging bosses, difficult colleagues, or mothers-in-law

~being reluctant to speak up or contribute to the conversation in social gatherings

~questioning your ability to provide guidance & support to your older children

~being overly concerned about what others think of you, seeking external validation for your self-worth

~hesitating to ask for help or support because you’re worried it would be seen as a sign of weakness… 

And these are just a few. 

Does any of this sound familiar to you? 

I call this not feeling like you are enough. 

Right now, 

just as you are, 

because you are, 

even if you don’t see it in yourself. 

If you’d like to learn how to 

Find Your Enoughness

Join my email list

And I will send you this FREE Masterclass

Where I’ll teach you how.

See you there.

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journaling

I am a huge proponent of journaling. 

It allows you to dive into the depths of your thoughts & emotions. Putting pen to paper creates a space for self-reflection and introspection. In doing so, you gain a better understanding of your own desires, values, & beliefs. This self-awareness enables personal growth & empowers you to make more informed decisions.

Getting your thoughts & feelings out on paper can be an excellent way to release stress & manage emotions. When you unload your mind onto paper, you create a sense of clarity & relief. Journaling provides a safe & non-judgmental outlet for expressing worries, frustrations, or anxieties. By venting on the page, your mind becomes calmer & more focused, improving overall well-being.

Keeping a journal can be an effective tool for setting & tracking your goals. Writing down your aspirations makes them more tangible & attainable. Additionally, regularly recording your progress & achievements creates a sense of accountability & motivation. By tracking your journey in a journal, you can celebrate milestones, learn from setbacks, and stay committed to your goals.

Journaling encourages active problem-solving & decision-making. Putting pen to paper can help organize your thoughts & explore potential solutions when faced with challenges or dilemmas. By writing out different perspectives and weighing the pros & cons, you gain clarity & can make more rational decisions. Journaling serves as a personal sounding board, allowing you to evaluate options & develop effective strategies to overcome obstacles.

Our memories are precious, and journaling is an excellent way to preserve them. You create a vivid record of your life’s journey by jotting down experiences, events, gratitudes, and reflections. Years later, you can revisit these pages & relive those moments, savoring the emotions & insights captured within. Journaling can become a cherished keepsake, a window into your past that can bring joy, nostalgia, & a renewed appreciation for life.

So, carve out time to reflect & record your thoughts. Your future self will thank you.

P.S. Click here to take the first step & book your complimentary, no-obligation consultation.

P.P.S. As a reminder, for LHW employees, coaching is free! Click here to book your in-person coaching session or here for a remote coaching session.

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the VALUE of coaching

Clarity: Coaching helps you clarify your values, priorities, and aspirations, enabling you to make informed decisions aligned with your true desires.

Empowerment: Through coaching, you’ll develop self-awareness, self-confidence, and assertiveness, empowering you to set and enforce healthy boundaries, freeing you from people-pleasing tendencies.

Overcoming perfectionism: Coaching provides practical tools and strategies to challenge perfectionistic tendencies, helping you embrace progress over perfection and fostering self-acceptance.

Action-oriented mindset: Coaches support you in overcoming procrastination by breaking down goals into actionable steps, enhancing your time management skills, and fostering accountability.

Goal attainment: With coaching, you’ll set clear, measurable goals and receive guidance on creating effective action plans, increasing your likelihood of achieving personal and professional milestones.

Enhanced fulfillment: Coaching encourages you to explore and pursue a life you love, aligning your actions with your passions, values, and strengths, ultimately leading to increased fulfillment and happiness.

So that you can FEEL BETTER!! 💕💕 If you’d like support to feed better, too- reach out; I can help you.

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according to whom?

Today I want to talk about a straightforward coaching concept with two parts.

  1. Define it.
  2. According to whom?

Let’s discuss.

You want to be more CONFIDENT.

What does confidence mean?

“A feeling of self-assurance arising from one’s appreciation of one’s own abilities or qualities.”

According to whom?

You; it says right there- one’s appreciation of one’s own abilities or qualities.

So, you get to define confidence for yourself.

Let’s take another:

WORTHY– having adequate or great merit, character, or value.

Adequate or great merit, character, or value- according to whom?

Who gauges what adequate or great merit, character, or value is?

Who says this is adequate or great, but this is not?

Who is the authority?

[Hint: it’s you; you get to decide.]

How about one of my favorites, PERFECT, as we try to do with our beloved perfectionism?

What does perfect even mean? Let’s see.

“Having all the required or desirable elements, qualities, or characteristics; as good as it is possible to be.”

According to whom?

Who decides the required or desirable elements, qualities, or characteristics of something (or someone)?

And even if someone does have an opinion on this, who says they are right? (Who died and made them king?)

OK, last one, ENOUGH.

Define: “as much or as many as required.”

That’s quite vague.

Enough of what?

How much is required?

And (you’ve got it now), according to whom?

It’s YOU; you get to decide for yourself.

You get to decide if you appreciate your own abilities or qualities.

You get to decide if you have adequate or great merit, character, or value.

You get to decide if something has all the required or desirable elements, qualities, or characteristics; if it’s as good as it is possible to be. 

You get to decide if something has as much or as many as required. 

You even get to define what is required!

I invite you to figure this out for yourself.

Get clear. Define each of these for you.

See what you come up with.

Decide if you hit the mark or not.

Decide if it matters if you hit that mark or not,

And see what you can do differently to get there if that is indeed what you want.

Reach out for support.

Click here to take the first step & book your complimentary, no-obligation consultation.

As a reminder, for LHW employees, coaching is free! Click here to book your in-person coaching session or here for a remote coaching session.

If you’d like to learn about How to Get the Most Out of the Rest of Summer (& other applications for the scientific process in your life), join me on Wednesday, July 26, 2023, at 11 AM MT for my next free Masterclass. Registration is required; you can do so here.

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imperfections

What are some practical ways you’ve learned to embrace your imperfections?

For me, it’s important to remember that we are all human beings simply doing our best (aka. humaning).

I work on giving as much grace to myself as I do to others.

Just like I give people the benefit of the doubt and try to understand their perspective, I do the same for myself by taking a moment to reflect on why I made certain choices or acted in a certain way.

Remember, understanding doesn’t necessarily mean agreement, but it does help with self-awareness and acceptance.

Another approach to embracing imperfections is to list the three (ONLY 3) things you don’t love most about yourself and explore how each has served you.

Once you understand their value, you can decide whether to keep those aspects or commit to making changes.

If you choose to pursue change, start by defining what you want, and recognize that it’s possible with the right thoughts, feelings, and actions.

Create a well-thought-out plan and diligently implement it, focusing on actions that move you closer to your desired transformation while avoiding those that don’t.

Be prepared to mitigate negative thoughts and feelings that may arise, and be open to feeling uncomfortable along the way.

Take the time to acknowledge your progress, celebrate your achievements, and regularly evaluate your journey.

Remember, embracing imperfections is an ongoing process, so be patient with yourself and repeat these steps as needed.

If you would like support in facing your imperfections, working with a nonjudgmental coach who can provide a safe space for you is truly valuable. At Christine Seager Coaching, I specialize in this kind of transformative work. If you’re interested in receiving support, book a complimentary, no-obligation consultation right here.

As a reminder, Logan Health Whitefish Employees can book a free in person coaching session here, or a remote coaching session here, as part of your benefits package.

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one goal

Establish one specific, measurable, and timely goal.

Notice I don’t say achievable because I want you to go big.

Having a goal you think is impossible is okay if you don’t beat yourself up on your way to achieving it.

And if you go bigger than you think is possible, you’re less likely to hold yourself back and more likely to achieve more.

Focus on that one goal.

What are the actions you need to take? Again, be very specific. Write all the steps and as many micro-steps as possible, then make them chronological.

Now you have a clear starting point, and you can get going.

As you begin to act, your brain will offer negative thoughts and feelings.

The next step is to allow these negative feelings.

How?

Notice that they are there. Determine where in your body. Describe them in detail (color, shape, weight, movement, waveform, etc.). Remind yourself that you have thus not died from feeling a negative emotion.

Then decide how you would rather feel about the action you are taking. Reminder: feelings are one-word vibrations in your body.

What thoughts, when you think them, create that feeling for you?

If this is hard, please know that it’s a practice. And let’s find evidence for how you want to feel.

Think of another time you feel the way you want to.

What thoughts create that feeling for you?

Borrow from there and apply those thoughts here.

Practice those thoughts over and over.

Keep taking action and thinking those thoughts.

Evaluate your results.

Correct course when needed.

Wash, rinse, repeat.

When your first goal becomes a habit, when it’s easy to do, start working on your next goal.

If you feel overwhelmed and want to learn how to practice constraint, I can help. I offer complimentary, no-obligation consultation calls here. LHW Employee IN PERSON Coaching Sessions are here, and remote sessions are here.

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positive people

Scott is a positive influence who uplifts and supports me. (I definitely could not do this as gracefully without him.) 

SUPping brings me joy & fulfillment. 

Sunshine & warm weather are LIFE!!

And what environment could be any more positive to nurture my well-being & reinforce my belief in my enoughness? 

(I mean, riverside sushi dinner?!? Yes, please!!)

We had the best time. I LOVE taking full advantage of these beautiful days. 

For these reasons, Christine Seager Coaching was closed this afternoon. (Back to regularly scheduled programming tomorrow.) 

P.S. This is the life I’ve created for myself. It wasn’t always like this. It doesn’t happen overnight, but it for sure is doable. And this is possible for you, too. If you would like to create & live a life you love, I would be honored to support you on your journey. Click here to book a complimentary, no-obligation consultation call.

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taking time for you… without guilt

You feel guilty anytime you want to take time for yourself, thinking you should be doing something more productive, like mowing the lawns, reading your book, or just sitting on the front porch for a hot minute.

You worry that taking time for yourself means neglecting your responsibilities.

You feel overwhelmed by the constant pressure to keep doing.

You constantly feel as if you’re doing something wrong, even though you’re exhausted.

You’re sometimes fed up & tired of putting work & everyone else’s needs before yours.

But you continue to fill your schedule with tasks & responsibilities, leaving little downtime.

You continue to put work & everyone else’s needs before yours.

And you avoid taking breaks or resting, believing it’s unproductive or wasting time.

But rather than feeling guilty, remember:

Some downtime is essential for your well-being.

It’s OK for you to rest, take a break, go for a walk.

Taking time for yourself lets you recharge, be more productive, and be present for others.

Productivity can be about taking care of yourself and finding balance, too.

You don’t need to feel guilty or think you should be doing something else.

With this added self-compassion, you can:

Decide to block off some downtime in your schedule.

Set boundaries & communicate them to others as needed.

Prioritize yourself & your needs alongside your responsibilities.

And actually enjoy your downtime without guilt & pressure.

You’ll have less guilt, more compassion, greater well-being, and be better able to rest, relax & recharge.

You will be even more productive & effective in your work & responsibilities.

Have a better work-life balance,

And an increased overall satisfaction and fulfillment in life.

If you’d like support to take the time you deserve for yourself without worrying about being productive, prioritize self-care, recharge, and be more present while still fulfilling your responsibilities, this is exactly what I help my clients with.

Click here to book a complimentary, no-obligation consultation call.

LHW Employees can click here to book an in-person coaching call or here to book a remote coaching session as a benefit for working at Logan Health Whitefish. Isn’t that nice?!?