Every September I get these cravings to buy new pens, paper and pencil case.
My love of stationary is part of the reason, but it’s also about the feeling from school days that September is the start of a brand new year. Or as a business friend of mine said, “September is the new January”.
Even if your well passed your school years, this time of year is a great opportunity to refocus or refresh on any goals you have.
Perhaps you’re hoping for:
an improved work/life balance
the confidence to go for a new job or pay rise
a healthier lifestyle
to let go of anxiety
What ever the changes are you’d like to make, try asking yourself these question to get the motivation to move forward:
If I wasn’t afraid of the outcome what would I do right now?
If I could wave a magic wand which, took me to the outcome I want, what would it really look like?
What do I believe about myself or the world that is holding me back? Are these really true?
What strengths do I have that will help me achieve this?
What support could I use to help me achieve this?
If I knew I would achieve my goal, what is the first step I’d take?
Take some time out for yourself to explore these questions. Many of my clients find it helpful to write down their thoughts.
Once you’ve got ideas flowing, you’ll hopefully start to feel excited and reinvigorated again. Ready to take your first step to build your confidence and achieve your goals.
But if not, you can always go out and buy some new stationary!
P.S. If you’d like to have a chat with me about your confidence goals, then just book a free call using my online calendar here www.speakwithjo.com
“I am”, these two very simple words have the power to impact on you and your confidence.
Whenever you use the words “I am..” or ‘I’m not…” you are labelling yourself. We love to label ourselves, others and things as it gives us clarity in a confusing world.
Be careful though, that by defining yourself with these two words you’re not limiting your reality and your potential.
For example, due to my regular accidents with cars, phones and wine glasses. I will tend to say about myself “I am clumsy”. But am I really? Or do I lack concentration in certain situations?
By labelling myself as clumsy I avoid doing certain tasks and restrict my abilities.
It can be very hard to differentiate between what you say about yourself and what is true.
To avoid this you need to be able to differentiate between conditional and unconditional labels.
These are truths about us that are unconditionally true. Such as “I am a mother” or “I am a teacher”. They define us and are helpful to use.
They can sometimes feel uncomfortable when used to describe a positive.
To some people saying “I am an entrepreneur” or “I am a writer” is difficult, as they’re not sure they’re worthy of it. But it’s important to accept and acknowledge your identity as a step to a strong self-worth.
These are labels we put on ourselves that aren’t always true, like my “I am clumsy”. They’re usually negative labels and are often driven by our insecurities. For example “I am fat” or “I am unhappy’ or “I am lazy”.
They may have some truth in them, but they are a state you’re in at a particular time rather than a definition of you.
Instead, try using “I’m feeling unhappy at the moment” or “Today I’m too lazy to do it”. It’s a small difference in words but a huge difference in the effect on your mindset.
My advice is to use unconditional “I am” more frequently and to be aware of and avoid the conditional “I am”. You’ll be surprised what a difference it can make to your confidence.
P.S. If you’d like to have a chat with me about this and other confidence issues, you can book a call at www.speakwithjo.com
To invest in yourself is one of the best returns on investments you can have.
Whether it’s investing in learning a new skill, developing yourself personally or professionally, tapping into your creativity or hiring a coach, you need to give to yourself first before you can give to others.
Investing in yourself is also an example of self-respect and self-love and the only person that can do that is you.
Why is investing in yourself so powerful?
When you spend time or money on yourself it sends a powerful message to you and the world. The message is:
I am of value and potential, and that is important enough to me that I’m going to give myself the energy, space and time to grow and create results.
When you’re willing to say yes, take that leap of faith and invest in yourself, you will feel empowered and gain many other amazing rewards.
I would like to share some incredible ways that you can invest in yourself. The great news is they don’t all require money.
Invest in building your confidence. People who know their value, have something to say and others will listen. You can invest in yourself by developing an understanding of the value that you possess and offer others.
Take care of your health. Eat right each day, fueling your body with nutrients. When you focus on eating healthier choices, you will feel better and have more energy. I know that the unhealthy burger or chocolate bar gives us instant gratification, but if you’re like me, you regret it later, because you feel guilty afterwards. Do something every day to get moving and get your heart rate up, even, if it’s just walking the dog. Moving gives you the energy to take on the day with confidence because of how it makes you look and feel.
Invest time in your creativity. Our creativity doesn’t have to diminish as we get older. In fact, it is believed that the peak of creativity in most people is around 30-40 years old. (Lindaur, 1998, Marisiske &Willis, 1998) Creativity inspires us to have fun and appreciate the beauty in the world
Invest in a coach. A coach can assist you in putting all of these strategies into action. A coach is your partner in success. It is their job to assist you in creating and implementing your success plan, so you can become the best that you can be.
I can promise you this: When you invest in yourself, a world of opportunities will open up for you. And, if you have a career/business where you sell your services, you must know that no one will invest in you until you invest in yourself first.
Investing in yourself emotionally, physically, spiritually and financially, will allow you to become the best version of yourself.
According to research, people generally make a judgement on you in less than 7 seconds.
For the majority of interactions you may not care what they think, but with certain individuals, making a good impression is very important.
So how do you ensure that you get the most out of those 7 seconds?
Well here are my top tips for building rapport with strangers:
Get the basics right. Smile and make eye contact. 48% of people feel that a smile is the most memorable feature after meeting someone.
Use confident body language. Your body language should be open and taking up as much space as possible. Looking confident even if you don’t feel it inside, tricks your mind into feeling confident
Be positive. You might be feeling nervous or having a tough time but if you pass that negative feeling onto others they can be drained and form a negative impression. Every situation has a learning opportunity and having an upbeat attitude really helps rapport
Listen actively and be present. Too often we think we’re listening and focusing on the other person but actually, we’re away in our own heads. Keep your focus on the other person, stay present in the moment and really listen
Mirror or match. This is a way of nonverbally saying “I have something in common with you”. Use your body language to copy what the other person is doing e.g. cross legs or folding arms (matching). Or do the opposite (mirroring) e.g. they put their left hand under their chin and you do your right hand. Make sure you do it subtly not overtly.
Whether a 1st impression can be changed or not is something disputed by researchers. However, it has been shown that the more important a relationship is to us, the more open we are to gradually reform our 1st impression.
So even if you missed your chance in the first 7 seconds. If it’s important to you, you’ll have many more seconds to try again.
As you’re reading this you probably think you’re a people pleaser. From my own experience and the women, I’ve coached I’ve noticed some common signs, which you might recognise:
You find yourself wearing a mask to cover up your true feelings and get anxious as you try to work out what the other person would like to hear.
You feel resentful to other people who can take advantage of your people pleasing behaviours
You feel out of balance with yourself as you’re not respecting your real feelings
You’re worried that others are picking up your discomfort and tension when you don’t say what you really feel
If this sounds like you then don’t worry. I’ve helped lots of wonderful women, alter their behaviours to value and speak up for themselves, without losing friendships or upsetting colleagues.
Here’re 3 of my strategies you can use to break the habit:
You can’t please everyone – No matter what you say or do there will be some people you can’t please. It could be they’re having a bad day or they’ve had a past experience that’s affected them, whatever it’s not about you. Also, remember that you aren’t the most important person to them and their head is full of their own thoughts and worries. They will quickly move on from whatever you say or do.
Practise saying No – If you’re not used to saying it then this can feel uncomfortable, but I find these tips helped me-
Start with saying thank you that they thought of you or asked you. This softens your No
Say why you’re saying No, but keep it concise and you don’t need to apologise
Add how you feel as it can help with understanding and make it harder to argue with e.g. I’m feeling overwhelmed or unwell
Make a suggestion as to who or what else they could try
Feeling guilt after saying No is natural but don’t act on it instead remember why it’s important
Put boundaries in place. Work out what boundaries are important to you and stick to them e.g. Working hours, family time at the weekend, volunteering for one cause at a time, socialising once during the week
Challenge yourself to make today the first day you recognise and change these habits. Remember that you’re not being selfish instead, you’re respecting both your needs and those of the other person
“When you say “yes” to others, make sure you aren’t saying “no” to yourself.” Paulo Coehlo
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Why are some people more confident and courageous than others?
This is a question I regularly get asked and the answer is a combination of biology, upbringing, society and choice.
The choice element is the biggest influence on courage and confidence. Whether you choose to be positive and take risks or to stay in your comfort zone.
You can choose to build your confidence by challenging yourself, but you can also become more courageous by avoiding certain behaviours.
These are my top 6 behaviours that confident and courageous people don’t do:
They don’t try to please everyone all the time. Being kind and thoughtful is obviously important. But ignoring your own wants and needs to keep others happy will only knock your self-esteem and confidence
They don’t worry about things that are out of their control. Rather than ‘what if’ worrying about the future or being anxious about experiences in the past, which they can’t change. Confident and courageous people focus on the present and on things which are within their circle of influence
They don’t avoid new and challenging opportunities. This doesn’t mean they don’t have self-doubts or feel nervous. But they have the courage to know whatever happens they can deal with it
They don’t get stuck on self-pity. Like all of us, they do sometimes feel sorry for themselves. however, even when life feels unfair they are able to move forward
They don’t spend time with negative people. They realise how draining these people can be that constantly complain or see the negative side of life. Instead, they surround themselves with friends and colleagues who leave them feeling positive and energised
They don’t need others approval. We all like to receive positive feedback sometimes, but confident and courageous people have enough self-belief and trust to make their own decisions and stand by them
How confident and courageous are feeling today?
Choose one of the behaviours from above that you recognise and challenge yourself to let it go this week. You’ll be surprised at the positive effect it will have.
Have you ever had that overwhelming feeling that you’re not being your best, whether at work, as a wife, friend or mother?
That’s such a common stick that as women we use to beat ourselves. Expecting to achieve high standards in every area of our lives, all at the same time.
Logically we know that no one can be superwoman, but why do others seem to be better at it than us?
The solution, we’re told is getting a good ‘work-life balance’ But does such a thing actually exist?
I like to think of it more as making work and life choices.
These choices can vary from one month or day to the next. You may choose, on a week when you’ve got an important project at work, to prioritise work. But the next week to give more time and energy to your family or yourself.
We need to accept that it’s okay to prioritise our lifestyle or our work at different times and that achieving ‘good enough’ really is enough.
If you’re struggling to make choices then here are a few tips:
Put boundaries in place – whichever area of your life it is, decide what the boundaries are that you won’t allow yourself or others to step over. This could be not reading work emails at weekends, saying no to going out with friends to avoid upsetting them or putting an hour of ‘me time’ in a couple of times a week
You don’t have to be a martyr – Do you ever hear yourself thinking ” I have to do everything around here” or “I might as well just do it, I’ll do it quicker or better”. Then you’re falling into the I’m indispensable trap. Let others support you and trying asking for help.
Change ‘I should” to “I could” – do you really have to work extra hours to get your report perfect rather than 80%? Would it be a disaster if the family had a microwaved meal rather than a home cooked meal? Challenge your rules on what you ‘should’ do
Don’t engage in worrying – getting caught up in a worry spiral takes up on average two and a quarter hours a day. Just think what else you could do with that time!
Speak up – if your workload is too much, take responsibility for speaking up to your boss. If you need more help at home, discuss it with your family
Recognise when you’re struggling – it’s important for your wellbeing that you don’t push yourself, as it can have a negative effect on your mental health. Exercise, socialising and hobbies, have been proven to help with stress
By focusing on these tips you will be able to make make the right work/life choices for you.
Curiosity is my favourite behaviour at the moment because focusing on curiosity creates confidence.
It allows me to see things from the other person’s perspective and to question why they interpret comments and situations in a different way.
By depersonalising the situation it means I don’t go down the “it must be all about me” thinking route, which can knock your confidence levels.
I recently worked with my client Jane* on using curiosity to help with her work relationships.
Jane was worried about her colleague’s behaviour towards her. She felt intimidated and undermined by them. Whatever friendly or professional approaches Jane made to her colleague the response was abrupt and sometimes rude. That left Jane with self-doubts and worrying about what she was doing wrong.
As part of our work, I suggested Jane replace her spiral of worrying with curiosity about her colleague’s mindset instead.
Jane can never know what her colleague is thinking, but several possible scenarios occurred to her:
Was the fact that Jane had recently joined the team triggering her colleague’s own insecurities?
Did her colleague feel more important having worked there longer and resented having to bring another team member up to speed?
Was she worried about relationships within the team changing?
Did she have issues outside of work that could be affecting her behaviour?
Now that Jane has accepted she can’t change her colleague’s behaviour, she’s chosen to believe it’s not about her. That has allowed her to break free from the self-doubts and become a confident member of the team.
If you struggle with managing your relationships at work, then try being curious about the other person, rather than giving yourself a hard time.
Worrying what others think can really hold you back at work and in life, if it’s affecting you then do read my latest free download. Click the link below.
When you reach the end of the day and realise you haven’t achieved the things you wanted to. You’ve got a hectic day tomorrow, which means you’ll be too stressed to get them done, and now you feel full of self-doubt and anxiety.
Wouldn’t it be great to wake up the next day feeling fresh, positive and confident instead?
When you’re rushing around and unprepared in the morning, it makes you vulnerable to engaging with negative thinking. However, if you develop your own Confidence Boosting Morning Routine, even for just a few minutes, you can feel confident and alert.
Here are some ideas to get you started:
Make sure your alarm is soothing or motivating. I know when I wake up to loud music or an irritating voice (that’s my husband!) That it will put me in a low mood
Drink a glass of water slowly. Not only does this rehydrate you from the night to clear your mind. It also slows you down and keeps you focused on the present
Avoid thinking about your to-do list for the day. This can make you feel anxious and stressed. Distract yourself by focusing on your breathing or creating some order, such as making your bed
Visualise yourself being confident and motivated. If you run a film in your mind of leaving the house and going about your day positively, your mind assumes it’s real and it lifts your mood
Look for positives in the mirror. As women, we often focus on negatives in our reflection rather than the things we like about ourselves, such as eye colour or our smile
Eat breakfast mindfully. When I eat breakfast I tend to be distracted by the family or by multitasking. Take the time to sit down properly and notice the smell, taste and texture of your food as you eat it. This keeps you present and has also been shown to reduce the amount you eat.
Do you have any other ideas on how to start the day confidently? Let me know so I can try them out in my routine.