December is a great month to reflect on your achievements from the current year and to set intentions for the coming year.
A process that I’ve found to be extremely useful for myself and my clients is to answer the following questions and journal about them at the end of one year and before starting a new one.
Reflections:
What are the accomplishments I am most proud of in 2020?
What am I most grateful for this year?
What lessons have I learned regarding relationships, work experience, my business, my own blind spots … over the past year?
Intentions:
What are my intentions for 2021 (in five areas)?
Personal life – i.e. What my personal life looks and feels like. Note that it is important to write your intentions in the present tense as if you have already accomplished them. For example; “I am strongly connected to myself, my gifts, my fears, my strengths. I courageously uncover any and all fears, doubts and limiting beliefs that are holding me back from standing in my true power and fulfilling my larger vision and mission … .”
Related to my Health – i.e. What my health looks and feels like. “I feel great! My body is toned, strong and flexible. I radiate health and vitality – physically, emotionally, socially and spiritually. I do yoga 3 to 4 times/week, meditate daily and spend regular time in nature hiking, kayaking, swimming, cycling …
Financial – i,e. What my financial life looks and feels like. “ I average $_______ thousand a month in terms of income generation through Creative Life Coaching & Consulting. I feel financially free and serene. I pay off my credit cards every month and my line of credit is paid off. …
Spiritual – i.e. What my spiritual life looks and feels like. “I continue to meditate daily and deepen my ability to go within and connect with the Universal wisdom. I continue to strengthen and listen to my body’s wisdom. … “
Intellectual – i.e. What my intellectual life looks and feels like. “I am flexible, flowing and open to new ideas. I connect with my creativity easily and effortlessly. … I blog regularly and creative ideas come to me easily. I design and facilitate workshops and retreats that many women connect with and learn from.”
I encourage you to experiment with the process above. Feel free to change the titles of the 5 areas suggested to ones that resonate for you. Reviewing your intentions quarterly and noting how you’re doing in relation to them, helps keep them top of mind and provides encouragement to move forward. Using your intentions as a “touch stone” at the end of each year to review your achievements is helpful.
Celebrating your accomplishments feels so good and is important to provide you with the energy and commitment to move forward and fulfill your intentions. Here’s a short video that explains why it is important to celebrate.
Best of luck reflecting on 2020 and setting bold intentions for 2021. To your health, happiness, fulfillment and inner peace!
I invite you to try out the process and welcome your comments below. Feel free to share this post with others.
I’m culling yet again! Less than two years ago my husband and I did a big downsize and moved from our dream home in the Okanagan Valley to a 2-bedroom rental apartment in Victoria. At that time I sold and gave away a lot of furniture, books, clothes …. When we moved from the rental apartment to our new townhome in late November, I culled yet again. Several months ago I committed to clearing out our Seacan (Big Steel Box) of remaining “bits and pieces” by the end of June this year. Now the pressure is on!
When I go through my boxes it feels like a life review. Recently I found a number of photos of my kids, friends, other members of my family and myself and had to make the tough decision about which ones to keep and which ones to throw away. I know that I could scan them all, but at this point in my life I don’t have the patience for that! Do your relate?
I’ve done a number of things throughout my life and have been going through courses I designed and taught; articles and documents I’ve written. On the one hand it’s felt good to realize what I’ve done, on the other I wonder how I used to accomplish what I did in a day. It’s a far cry from my current level of productivity!
I love books and have again gone through them and made decisions about which ones to give away. Some of them are in a “holding pattern” as I feel like I “should” read them again, but I question Is this a good reason to reread a book? Am I just afraid of letting go of more of my stuff?
So what am I learning from this experience? It’s teaching me to let go of things that no longer are of interest or bring me joy. It’s made me realize things that used to stir my passion, no longer do. My life has gradually switched from an almost total focus on activities involving my logical left-brain to a focus on my creative right brain and listening to my body; from a focus on achievement, to connection and creativity. It’s an interesting and yet at the same time, strange place to be. In the past I’ve always pretty well known the next step to take. Now I’m being asked to be patient, to create space and to notice what comes up. Have you ever been here? I also realize that when I let go, it opens the door for new people and possibilities to show up in my life. So I need to trust that I will be “shown the way”; all in good time.
Have you ever been in a “holding pattern” and wondered what your next step should be? What was that experience like for you? Have you culled your possessions recently or in the past? If so, what was that like for you?
I invite you to share your thoughts and experiences below, as that’s how we learn from each other. Until next time!
What does change have to do with being an entrepreneur?
Entrepreneurship is all about change. When you start your own business it’s often scary as you’re leaving a “secure” position to go out on your own to new and uncharted territory. Having a business is all about experimenting. You try one niche and if you don’t get a great response you switch to another. You write copy for a program, product or service, test it, see who it attracts and then write some more and test that. In business we learn from our successes as well as our failures (usually more from our failures). Being successful in business requires being open to learning and growing.
As we move through the various phases of growing our business, limiting beliefs and unresolved issues typically come up for us. Our inner critic sends us messages such as: Who do you think you are to want a 6-figure income? (related to self-worth); How can you choose such a narrow niche, you’ll have no clients? (related to fear of not making enough money). In order to grow your business you need to address those limiting beliefs and unresolved issues which involves change and transformation.
Life Transitions and Changes in Business are intertwined. If we are stressed by changes in our business (e.g. breakdown of a business partnership), we often bring them into our personal lives and take our anger and frustration home with us. Similarly, if we are going through relationship transitions (e.g. separation or divorce), we often bring the emotions associated with those into our work. They may cause us to lose our focus, our patience and result in less engagement, lower productivity and more conflict at work.
Our beliefs about change influence our behaviors related to it. For example, if you perceive change as scary and to be feared, then you will resist it and experience a lot of stress related to it. Whereas, if you view change as a creative process that opens you up to new possibilities, the change experience becomes exciting, easier and faster.
There is some solace in knowing that we are all hard-wired to fear change. Our amygdala (part of the brain) is constantly scanning the environment to protect us and keep us safe. When it perceives a threat or something out of the ordinary, it sends messages to our bodies to go into fight, flight or freeze.
What happens when we don’t embrace change?
Research and life experiences show that if we don’t learn to embrace change we:
keep repeating the same patterns in our lives and remaining unhappy and unfulfilled
expend a lot of energy resisting change
feel constantly under stress leading to chronic health issues and negative impacts on our relationships and our businesses.
The bottom line is if we don’t learn to embrace change, over time it negatively impacts both our personal and our professional lives.
So how can we reduce our fear of change?
We can reduce our fear of change when we:
better understand how and why we respond to change
learn a proven model and tools to help us reduce resistance and embrace and successfully navigate any change.
The more you understand change and the more self-aware you are about how and why you respond to it, the more easily you can embrace and move through it.
Why I’m so passionate about sharing this message
Having been an entrepreneur since the early 1990s, and running three successful businesses, I’ve experienced many changes in my business and personal life and learned some of my lessons the hard way, I know that having tools and processes to understand and embrace change is critical to creating the business and life of your dreams. I’m now called to support leaders and entrepreneurs to better understand and to embrace change. Based on more than 25 years of leading, consulting and coaching with individuals and organizations from diverse cultures on 5 continents, I’ve created the Art of Change Framework. It’s a proven 5-step process that guides and supports individuals and teams to move from fear and uncertainty to clarity and confidence. It makes the change experience fun as it likens the process to learning a dance.
We all need to process change and we do it in different ways and at different rates. When you have an increased understanding of change and how you respond to it, and proven processes and tools to help you to successfully navigate the change experience, it positively impacts your business and your bottom line.
If you’re going through a life transition and would like to learn more about it and how to more easily navigate it, I encourage you to sign up for my complimentary Transition Journey Quiz and Tips – https://pamela-thompson.com/about/
I always like to hear from you and how the articles “land” and welcome your comments below. How has change affected you and your business? What tools and strategies have you found helpful to navigate change? Please share the post with others who you think might benefit.
In order to let go of beliefs and behaviors that are no longer serving us and to embrace change, whether it be a change we initiate or one that is imposed on us, the Art of Change Framework is a proven model to help you understand change and how you respond to it, and to support you to move forward in your life. It is also helpful for leaders and changemakers so they can be more effective with the individuals, organizations and communities they serve.
In a previous post I outlined this 5-step process for embracing change while at the same time making a positive impact in the world – https://pamela-thompson.com/strengthen-impact-world-dance-change/. In this post we will explore Step 4 in the Art of Change Framework entitled Practice, Practice, Practice! As with learning a dance or integrating any new behavior into your life, it is crucial to practice, practice, practice, so that over time that belief or behavior becomes a habit and more unconscious than conscious.
So what are the key elements of Step 4 in the Art of Change Framework? Step 4 encompasses doing the work that includes: letting go, identifying lessons learned, envisioning the work, relationship, home of your dreams, taking action toward the dream and believing that change is a creative process that opens us up to new possibilities. If we hold that belief it is much easier to embrace change, than if we fear change and resist it.
To illustrate Step 4 in the Art of Change Framework, I’ll walk you through an example from my own life. When my husband was headhunted about 1.5 years ago it came “out of the blue”. We were living in our dream home, with a lake view and able to walk to three wineries from our home. We thought that we would be there forever. The Universe had other plans. My husband was given an offer he couldn’t refuse and asked to begin work 2 weeks after the offer was presented. I felt like the “rug had been pulled out from underneath me”. He moved to the new city, rented a small apartment and began working. I visited him several times, he came home and then I decided to try living in the new place for part of the summer. I rented our home and “dipped my toe in” for 6 weeks. During that time I realized that the new city was beautiful and Alan was enjoying his work, so we made the decision to put our house on the market. It sold quite quickly and before I knew it we had downsized from a 5-bedroom home to a 2-bedroom apartment (The Ending Phase). The first 6 months were challenging (The Neutral Zone). I so missed my friends and the life I had in the Okanagan Valley. For awhile we were surrounded by boxes, trying to decide what would fit into our new place and what to give away or put back in our storage unit. I was upset with the lack of cleanliness of parts of the apartment building we were renting. I looked at other apartments and finally realized that the location and benefits of the place we were in outweighed the cost of moving to yet another apartment. Little by little I started to meet new people, joined several Newcomers Clubs, found a great yoga studio and we began exploring the Island on weekends. A few months ago we decided we wanted to purchase a new home. Alan and I sat down and envisioned the key elements of the new home of our dreams (The New Beginning) and hired a realtor to work with us. I’m happy to report that 2 weeks ago we moved into our new home. It feels so good to be in our own place again! We made the decision not to purchase a home with a yard and instead went for a townhome that is 10 minutes walk from the ocean and 10 minutes from downtown. We love it!
Reflecting on this experience I understood why for me, someone who typically thrives on change, found this move so challenging. I realized that I had lived in the Okanagan Valley in the same home for 8 years, and that was the longest place I had lived since I left home at age 18!
I invite you to reflect on a change that you’ve made in your life, one that was imposed on you and you found challenging. Use the Art of Change Framework to identify the work you have done and to see whether there is more work yet to be done. For example, to let go of anger related to an old boss or partner. In order to move forward in our lives, it is important to learn about change and how and why we respond to it, and to do the work to help us to move toward clarity, confidence, radiant health and true fulfillment.
I welcome your comments and experiences below. Was the Art of Change Framework helpful? Did you glean any new insights? Feel free to share this article with others.
I recently visited the Okanagan for a conference and to reconnect with old friends. It felt so good to spend time in the presence of folks I had gotten to know over the 8 years I had lived near Kelowna. You know how you feel when you haven’t seen or spoken to someone in a while and it seems like only yesterday since you’ve chatted? You pick up easily and effortlessly and feel relaxed, accepted and valued in their presence. Having moved from a place I had lived longer than anywhere since I left home at 18, I realize that I had started to put down roots. Do you relate? Moving to a new city within the past year, I so miss the deep connections I have with old friends.
So what is connection and why is it so important?
Brene Brown defines connection as “… the energy that exists between people when they feel seen, heard and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”
A growing body of research shows that our learning, health and wellbeing are profoundly shaped by our social environments and connections with others.
Matthew Lieberman in his book Social: Why Our Brains Are Wired to Connect makes a strong case that the human need to connect with others is as basic as our need for food, shelter and water. Lieberman draws on findings from his own research and others to demonstrate that “being socially connected is our brain’s life long passion; … (and) “he argues that the need to reach out and connect with others is a primary driver behind our behavior.” We are wired to try to understand others and connect with them.
A strong body of research shows that social support, which includes emotional connection with “… a trusted group or valued individual, has been shown to reduce the psychological and physiological consequences of stress, and may enhance immune function. Social networks, whether formal (such as a church or social club) or informal (meeting with friends) provide a sense of belonging, security, and community.”[1]
Rita Pierson, an educator for 40 years, makes the case in a humorous and brilliant TED Talk[2], that a positive relationship and connection between teacher and student is important for learning to occur. It’s not just about “pouring information into children’s heads”.
Knowing these facts about the value and importance of human connection has amazing implications on the way we facilitate learning in schools, collaboration and productivity in workplaces, and a sense of harmony, security and belonging in communities.
Reflecting on your life so far, can you identify educators, peers, bosses and friends who have strongly influenced your life in positive ways? What characteristics did they possess, and what positive impacts did they have on you, your health and wellbeing, learning, and/or sense of security and belonging?
I welcome your shares and comments below. Feel free to share this post with others.
The passing of someone close to us reminds us of our own mortality and provides the opportunity to reflect on our lives and how we want to be remembered. Are you living the life you love? Are you using your gifts and talents to make the world a better place? Do you typically awaken with a smile on your face and a song in your heart? Are there some changes you would like to make to live a life more aligned with your core values? [1]
These are some questions that came up for me on the recent passing of my dear father, George Edsol Robert Thompson, affectionately known as Bob. Despite losing both parents by the time he was 21 and his only brother at 29, he was a compassionate man who touched the lives of many, and achieved most if not all the goals he set. A devoted husband and father, he and my Mom raised 3 daughters who all get along well and love each other.
As a tribute to my Dad I would like to share the open letter I spoke from my heart at his recent “celebration of life”.
Dear Dad,
Thank you for:
Believing in me and making me believe that I can “be” or “do” anything I choose to “be” or “do”.
Instilling in me the value of education and a thirst for learning.
Encouraging and exposing me to try a wide variety of sports. I remember and so appreciate all those rides from the cottage to Iroquois and back for swimming lessons, and the basketball games and track and field events you faithfully attended.
Modelling for me with Mom what a loving family looks, acts and feels like, and for instilling in me strong family values.
Exposing me to nature. I have such fond memories of those camping trips to the west and east coast, and in particular the six-week adventure we took with a tent trailer when I was 13 and my sisters were 3 and 5. Who does that? YOU did Dad with Mom’s amazing support. Thank you Dad for …
Inspiring me to be the best I can be.
You will be dearly missed and never forgotten, not only by me, my sisters, and our families, but by the many lives you touched throughout your teaching career and life.
I love you.
My Dad lived an extremely full, and fulfilling life. He accomplished pretty well everything he wanted to do. How many of us can say that?
What legacy do you want to leave? How do you want to be remembered? I welcome your thoughts and comments below.
