A Little Bit Better

Just one rock can redirect the flow of water.
Thoughts are the same.

Your thoughts shape how you see yourself and everyone and everything else. Thoughts are your stories, so when you aren't having good ones, it may be signal that something is off balance within you. BUT it may not be either! Our experiences are vast and not all of those things have to be good, though many are. Thought work allows you to decide which thoughts you are okay to have, and which ones you need or want to change.

Uncover your WHY, the reason you are having the thought and it opens a big window for yourself. When you do thought work you become more aware of yourself, your values, and what matters to you.

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Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?

2020 isn't the year that all was lost. Much has been found, much has been re-discovered within ourselves, within the world.

True values hold firm, some more important now than ever before.

This episode dives into five life lessons that have been amplified for Chris while living through the coronavirus pandemic for 6 months. Take a listen and let us know if any of these ring true for you!

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?

Today we talk about mindset and discover just how much it drives our lives.

Mindset is a set of attitudes or beliefs a person holds. These attitudes and beliefs are the drivers behind a person’s identity and the way they approach basically everything in life. Mindsets can be FIXED or GROWTH based. We can exhibit both! Fixed mindsets can hold us back in life but we can change them! We are in control. We get to choose. Listen for a great exercise to take you on a transformational journey by turning a negative belief into a great one.

Learn all about mindset and how we can change ours and even change our beliefs little by little!

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?

I just can’t decide what to write… Oh, er hello!  Today we talk about how sitting in indecision effects our goal getting and the repercussions it has physically and mentally. 

Indecision can translate into missed opportunities because if you let it go on long enough your indecision becomes the decision and that can lead to regrets and unhappiness. 

There is so much freedom in body and mind, in being able to make decisions big and small.

Here we delve into what indecision is and how to get through it so you can move towards living the life YOU CHOOSE.  Make the decision to grab a pen and paper if you have some nagging indecision you’d like to tackle and let’s get you into becoming a decision-making master!

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?

In this tough love episode, we are going to identify and own the excuses we tell ourselves that hold us back from getting our goals and dreams. 

Our brains can and will always find reasons and excuses why not to do something. 

We are going to take our excuses and convert them from things that hold us back into possibilities, or simply scratch them out. 

No one can do the work for you. No one can change you, but you. That means at some point when you want change in your life or when you are ready to realize your goals, you’re the one that has to step up and say “Put me in coach!”  And that means taking the power back in your life. To do that you need to own your actions and your inactions. Acknowledge and own your excuses so that you can slay them. You cannot control other people or situations, but you can control your own thoughts and actions. You get to be the driver in your life and if it feels otherwise, it’s time to assess why.

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?

Today we look at the intentional practise of gratitude. There’s got to be a reason so many people are now doing it!

Gratitude resets us, especially when we aren’t naturally prone to a gratitude first attitude. Gratitude gives us a pause from steam rolling into another day with our heads full of to-do’s and annoyances and stresses big and small. It helps us recognize good things in our lives and when we make gratitude a daily habit, it opens us up to seeing and recognizing good things and good intentions in people along our whole day. We become more open and emotionally available to ourselves and to others, we also become more forgiving of our own mistakes and imperfections and those of others.

We look at other benefits of practising gratitude and 3 different ways to reap those benefits.

THANK YOU for listening!

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?
Oh, please leave me a review if you like this podcast!

In this episode, we continue exploring how our primitive brain works and how we can get it to work for us with the power of habits.

Habits are extremely useful and powerful tools for our brains, especially in this day and age where we are faced with tens of thousands of decisions every single day. Habits are automated behaviours, taking stress and pressure off our brain to make many of those decisions.

That automation is a great method to shield us from decision fatigue and allow us to go about our day, but (there’s always a “but!”) when those hardwired habits aren’t healthy ones, or are habits that keep us stuck in patterns, or even are self-defeating, they are a problem. 

The great news? We can re-wire our brains and we can choose to create amazing habits that help us become who we want to be and obtain our goals and dreams!

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?

Episode 1:

This podcast is about how LITTLE shifts we make in our habits can actually produce HUGE results in our lives and most importantly in our happiness. 

Why just “A little bit better?” The massive multi-billion dollar Self Help industry indicates how many people who are looking to better themselves, or who aren’t feeling fulfilled or happy with where they currently are in their life.

That's a lot of people who feel frustrated, overwhelmed, or stuck where they are and cannot find a way out, or a way to move forward on their own. That's a lot of people who are seeking to be a little bit (sometimes a lot) better. So, why can't we get there?

We need to understand our primitive (or lizard) brain, the instinctual part of our brain that manages automatic behaviours that keep us safe. Basically it’s not hard wired to make big leaps at a time to make change, even when that change is for something really good or really exciting.

You an incredibly exciting goal that fires you up and you are so driven to reach it, but you aren’t there. You try and you fail, you try and you fail. We know WHAT we want but GETTING THERE seems like a massive leap and that scares our primitive brain. Our primitive brain goes “Hmm… is this familiar? Familiar has been done and we’re safe. So familiar equals safe, equals good, equals no panic, no pushback." 

Whereas something that is unfamiliar to our primitive brain, something unknown - yes even a thought! - is viewed as dangerous. Our brain doesn’t know if it’s safe. Our brain is doing it’s job, which is to keep us safe. It’s self-preservation. So it wants to keep us in the familiar. And that is why whether our goals are big, medium or small, we often cannot get there, because of the hardwiring protection of our primitive brain.

So we’re doomed? No. It just means that when we desire change in our lives, the best way to get there, the most effective way to get lasting (or sticky) results, is by taking little steps. Small steps, bite size chunks, one at a time, to help nudge our primitive brain to make the changes needed to move us towards our new state, our new goals.

FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca 
I help people step into the person they want to be and the life they want to live!
Nice, hey?