Have you ever accomplished a big goal and then felt so let down afterward? How did you feel about setting goals in the future? It's easy to focus all of our energy on one goal; we often need to do that to accomplish big things. But what can we do so we still feel motivated afterward? One option is to write our goals as master narratives or lifestyle visions and see what we can accomplish from that perspective. Website: www.christinawilliamscoaching.com
Sep 09, 2024•10 min•Ep. 144
Consistency really matters - it creates really good or really bad results but either way, it creates results. What do you want to be more consistent with this week? Website: www.christinawilliamscoaching.com
Sep 02, 2024•10 min•Ep. 143
Empathy. Understanding how someone else feels. Believing that they feel that way. Respecting their experience might be different from ours. Learning empathy is an incredible skill. It expands our understanding of experience and helps build trust. Where can you be more empathetic this week? Website: www.christinawilliamscoaching.com
Aug 26, 2024•11 min•Ep. 142
How do you build trust? What are the things that contribute to more trusting relationships? One of the main elements of trust is transparency. When things are clear, easy to see, and unambiguous it is easier to have trust in them. How can we be more transparent to build more trusting relationships? Website: www.christinawilliamscoaching.com
Aug 19, 2024•13 min
Where do you have empty space in your life? Is there empty time in your calendar? Is there any empty drawer in your kitchen? Is there an empty shelf in your garage? We often have the tendency to fill space but could we find a way to value empty space? Website: www.christinawilliamscoaching.com
Aug 12, 2024•11 min•Ep. 140
We all see others react differently to situations. These reactions on often fueled by what each person is thinking or saying to themselves about each situation. Think about how you react to situations. What are the things that you need to hear to be able to respond to that situation? Website: www.christinawilliamscoaching.com
Aug 05, 2024•8 min•Ep. 139
What can we do when we find ourselves drawn toward suboptimal choices? Following some research on pigeons, we might consider choosing to do harder things, spend time outside, be more active, and eat natural food to help us be less drawn to ward these behaviors. Let's give it a try! Website: www.christinawilliamscoaching.com
Jul 29, 2024•8 min•Ep. 138
Feedback. Do you get it? Do you want it? Do you give it? How is it received? We can all improve how we give and receive feedback. Doing a little work on ourselves before and after we receive tough feedback can help us bounce back and adjust as needed to make the most of that feedback. Website: www.christinawilliamscoaching.com
Jul 22, 2024•14 min
It's so easy to look back at who we were in the past and be critical or unkind but we have the option to write a story where we are kind to our past selves and they are kind to us. The same is true when we think of who we will be in the future. Think about having a conversation with your future self. What do you think they would say to you? Would it be words of criticism or encouragement? Website: www.christinawilliamscoaching.com
Jul 15, 2024•12 min•Ep. 136
We will often have experiences when we dream up big things and others tell us we cannot accomplish them. It's a big reason many of us never try to accomplish them. We sometimes even tell others that they cannot accomplish their dreams. Maybe it's fear, maybe it is a lack of capacity, and maybe it is true knowledge but what ever the reason I think we need to consider the things we have been told we cannot do. And maybe we need to start taking steps to accomplish those things. Website: www.christi...
Jul 08, 2024•14 min•Ep. 135
Have you ever made a positive change in your life and it felt like your whole world fell apart? This is what positive disintegration feels like. We make changes that are positive but it takes a while for our brains and lives to catch up. And in that lag time, it feels horrible. Our brains need time to adjust to knew knowledge that we receive. Time to let those old mental patters break down and time for new mental patterns to build around the new knowledge. When you are going through changes or l...
Jul 01, 2024•11 min•Ep. 134
What is play? What is work? What is play work? There are so many things that we do at work, for a break, for down time, for distraction, or to just feel busy. But when we do those things we are not always accomplishing the things that need to be completed. These play work tasks still exhaust us and they still take time but they don't accomplish the things that we need to get done. When we can switch in to play to provide an energetic boost and result work to get things done, magic can happen. We...
Jun 24, 2024•14 min•Ep. 133
Feeling like we belong at work is so important. It allows us to get more done and to be happier. Finding ways to feel like we belong can be a struggle in some workplaces. If we can take the time to consider the stories we tell ourselves about our work, coworkers, and the company we work for, we can choose stories that create actions that allow us to build belonging. Another important aspect is to be social at work. If we can find time to connect with others we will often find that we have so muc...
Jun 17, 2024•14 min•Ep. 132
It's fun to watch people work who feel their job is a calling. They seem to be able to go the extra mile effortlessly. If we want to be happier at work maybe we can learn a thing or two from them. What are the things you love doing at work? Is there a way for you to be able to do more of those things? The experiments that we run based on the answer to these questions are how we can all craft our jobs into callings. Website: www.christinawilliamscoaching.com
Jun 10, 2024•11 min•Ep. 131
Self-compassion is characterized by 3 parts - mindfulness, common humanity, and kindness. Can we notice our experiences and our feelings and then be willing to be in that experience or feeling? Can we see that mistakes, failure, and imperfection are part of the human experience? Can we be kind to ourselves? Website: www.christinawilliamscoaching.com
Jun 03, 2024•10 min•Ep. 130
What is your definition of productivity? Is it filled with tasks, minimum inputs and maximum outputs, busyness, and often rushed? Or do you feel like productivity is defined by calmness, completion, planning, and support? How we define productivity can affect how we feel at work. Rethinking productivity allows us to create the workplace we want. Website: www.christinawilliamscoaching.com
May 27, 2024•13 min•Ep. 129
We all want to be happy at work but sometimes work can be a struggle. We know that we will experience some negative emotion at work and we should. How will use that negative emotion? In this episode we explore the practice of RAIN for helping ourselves use negative emotions better. Website: www.christinawilliamscoaching.com
May 20, 2024•16 min•Ep. 128
Have you ever tried to run new software on a really old computer? Can you imagine running software that you use today on the computer that you used in junior high? For new software to run well, we have to upgrade our hardware. The same works for our life. If we think about hardware as the systems in our lives - our time management system, our planning system, or our mindset. If we take on new tasks or new opportunities and haven't upgraded our hardware sometimes things will not run well. What do...
May 13, 2024•9 min•Ep. 127
So often the way we think has built an invisible fence around the life that we have - keeping the things in that support that same way of being and keeping things out that would change it. Sometimes we have the right invisible fences in place and sometimes we need to change out our invisible fences. Take some time to discover the way your invisible fences are keeping you stuck and training new invisible fences to have the life you want.
May 06, 2024•13 min•Ep. 126
Sand - it's simple and yet doesn't grow plants well. Dirt - it's complex and supports so much growth. Situations in our lives can be like sand or they can be like dirt. We often wish for simple straight forward situations but they don't support growth the way a complicated situation can. How can you find a little more acceptance for the growth promoting situations in your life? Website: www.christinawilliamscoaching.com
Apr 29, 2024•14 min•Ep. 125
What are ways we could live into our bucket lists more? We often will only put big things on our bucket lists but consider the idea of creating a little things bucket list. A list of your favorite moments that you would love to live over and over a again and then taking the time to create opportunity to do so. Our bucket lists can also limit our dreams to only the things on the list so leaving some empty space can create opportunity for the magic that we haven't been able to dream up yet. Websit...
Apr 22, 2024•10 min•Ep. 124
It's interesting to see how different animals interact with the world around them and then see what wisdom we can apply to ourselves. I had an opportunity to attend a horse wisdom group therapy session and this episode is just a few of my observations and lessons learned. Website: www.christinawilliamscoaching.com
Apr 15, 2024•14 min•Ep. 123
Why do you do things the way you do them? Is it because it's just always been done that way? Sometimes it's good for us to question the things that we do and the way that we do them. I was recently inspired by some dairy farmers who were running their farms differently than what would be considered the industry norm. What things do you need to do differently? Website: www.christinawilliamscoaching.com
Apr 08, 2024•10 min•Ep. 122
What would improve if you did less, excluded something, or got rid of something? We are often so focused on addition - having more, doing more, or being included in more that we forget that sometimes more isn't better. Less is. How could we practice subtraction to improve our lives? Website: www.christinawilliamscoaching.com
Apr 01, 2024•10 min•Ep. 121
What are your values? What are the values of the company? How do you live those values? How do you not live into those values? When we can provide concrete examples of how we live our values and how we do not live the values we want to. It can help us to not only say we have certain values but to actually practice them. Website: www.christinawilliamscoaching.com
Mar 25, 2024•10 min•Ep. 120
How can we build stress reducing and releasing practices into our every day life? Simple things like delegating tasks, going for a walk, or simply standing when you do a task, can help us have a little less stress. What do you want to try to reduce stress today? Website: www.christinawilliamscoaching.com
Mar 18, 2024•12 min•Ep. 119
What happens when a kid doesn't have the emotional skills to face a challenging experience? They will often react negatively - screaming, yelling, or crying. What happens when an adult doesn't have the emotional skills to face a challenging experience? They react. Developing emotional skills is the key. First, we see that we react in situations in ways that we don't want to. Then we start practicing the emotional skills that might help us in the future. Website: www.christinawilliamscoaching.com...
Mar 11, 2024•16 min•Ep. 117
We do 100's of things a day, but what are the things that make it easy to feel good? Do we feel good after a night out with friends? Do we feel good after going for a run? Do we feel good when we hit snooze and can sleep in a little? Do we feel good when we are running late? It is easy to get caught doing things that pass the time or distract us but what would our lives be like if we did more of the things that help us to feel good? Website: www.christinawilliamscoaching.com...
Mar 04, 2024•9 min•Ep. 117
What happens after you take the action you want to take as you create a habit? You may not think that what happens after matters but it does. When we take action and are punished for it, we are not likely to do it again. When we take action and we are rewarded for it, we are much more likely to do it again. If you want to create a new habit, make sure you create a reward. Website: www.christinawilliamscoaching.com
Feb 26, 2024•12 min•Ep. 116
So often we are just not aware of the things we are thinking or the things we are doing. But once we become aware then we have the choice to change it. One simple practice to increase awareness is to write down a page of thoughts every day. This gives us perspective on the things we are thinking and ultimately allows us to choose to keep that pattern of thinking or to change it. What will you choose? Website: www.christinawilliamscoaching.com
Feb 19, 2024•11 min•Ep. 115
