The Achieve Podcast

We have now completed 8/12 months of 2020, but as we begin a new month, it’s a great opportunity to refocus.

So, how can you make it a September to remember?

In September you have…

30 days

720 hours

43,200 seconds

What will you do this month that your future self will thank you for?

The time will pass anyway, so how are you going to make it count and make it a September to remember.

How about choosing to set yourself a #28DayChallenge to take action and do something every day for the next 28 Days that will move you closer to the goals & the life that you want and see what you can achieve.

Whatever you want to accomplish, take the next step and Make it Happen!

Remember what your mind believes you will achieve, so think differently, believe in yourself, take action and you can achieve the life and the goals that you want.

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

Be Kind To Yourself And Stop Comparing Yourself To Others.

As we've been living through this pandemic and as people adjust to a new normal, I've seen lots of people and had conversation with people who are struggling with something I've discussed before, the curse of comparison.

Some people have gone through this pandemic/lockdown and taken the opportunity to improve things in their life, to learn new things, to accomplish great things and if that's you, then congratulations that’s fantastic well done to you!

But for many, this unusual strange time has simply been about survival and getting through it. It has impacted people in different ways, whether that be from a health perspective, financially, isolation, or general mental health and wellbeing.

The impact this pandemic has had, something that we've not experience in our lifetime, is something that many people have struggled to adjust to and that's not a fault or a criticism, it's just the way it is.

So, when you switch TV, or look on social media, when you read about the amazing fantastic things that some people have done, and you feel that you haven't. Firstly, it's too late, you can’t go back and change it anyway, so stop beating yourself up for what you haven’t done.

But if you have got this far, you should congratulate yourself and give yourself a pat on the back for surviving something you have never experienced before.

Whatever we experience, whatever we push through, whatever shifts and changes our comfort zones, makes us stronger, so at least acknowledge that.

And when you look at other people and compare yourself, that dos you no favours whatsoever. What you have to remember is, when you read and see someone else's highlights, you don't actually know what’s gone on, or what's going on in someone else life.

We don't see the struggles, the sacrifices, that battles, that other people may have had silently, or what's going on in other people’s minds.

You never truly know the true story from a single picture or post.

So, bear in mind, that it's not helpful to compare your life, or how your feeling with someone else's highlights.

Also, give thought to the fact that everyone is going through their own experiences, or struggles, in one way or another. So, continue to be kind to people, but most importantly start being kinder to yourself.

Remember you've got this far, you are stronger than you probably give yourself credit for.

Stop comparing yourself to others and start giving yourself credit for what you are doing.

And if there are some changes you'd like to make, if you'd wished you had made some changes, then start today.

I’ve talked about it in a previous video about the choice you have, to either leave things to do one day, or make today day one of making it happen.

So, if there is something you want to do, figure out what the next step is that you can take to help make it happen.

In summary,

Stop the curse of comparison, stop comparing yourself to other highlights and show reel.

Give yourself credit for surviving and getting to this point

And if there is anything you'd like to change, decide if you're going to make it day one to make it happen or whether you're just going to leave it chance to do it one day.

Either way it's your choice, make the decision and make it happen!

And remember what your mind believes you will achieve, so think differently, believe in yourself, take action and you can achieve the life and the goals that you want.

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

This is Christian Baker from www.christianbaker.net and The Achieve Podcast, helping you develop your mindset, to believe in yourself more, so you can achieve the life that you want.

Recently we celebrated my daughters 10th birthday, it's incredible to think how fast that time has gone.

And while being reflective and reminiscing on the last 10 years, it also reminded me of some questions I ask my clients.

I often ask my clients and get them to think about, "What’s the 1 thing you can do to move you forward?" 

It's really effective to focus on the small steps, to focus on the next step you can take to help you achieve the life that you want.

But there is another important part to this and that’s to give thought to the bigger picture, your bigger vision.

Often people set new year resolutions, or goals for the year ahead, but as Bill gates is attributed as saying;

"Most people overestimate what they can do in one year and underestimate what they can do in ten years."

So, I want you to think about your own 10 year vision, what would you like to achieve, to accomplish, to experience, to enjoy in the next 10 years?

Take a moment to wonder, to go through an imagination exercise and imagine what you would like to achieve, if you could wave a magic wand, or fast forward in time, to 10 years from now, what would you like to have achieved, accomplished and experienced?

Once you have done this, you have destination, a target you can start moving towards, this acts like a compass to help keep you moving in the right direction.

You can then reverse engineer the steps, the goals, the actions and intentions required to help get you there and focus the small steps, the next step to help you move in the direction, that will help you achieve your bigger vision.

Your action from this video, is to take a few moments and give some thought to what you'd like your 10 year vision to include, and then focus on the next step you can take to help get you closer towards it.

Please leave a comment and let me know how this has helped you, or what you're looking forward to about your 10 year vision.

And as my daughter turning 10 has reminded me, the time will pass anyway (and often very fast), you can either choose to create the life that you want, or leave it to chance and possibly live the life that you don't want.  

You choose and then develop your mindset to make it happen.

And remember – What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

What Are You Looking Forward To - What are you looking forward to after lockdown?

I often talk about the benefits of taking the time to be more present, to stop worrying about the past and the future, to simply slow down and just be in the here and the now.

This really helps to re-set and re-charge the mind and the body.

Another strategy that is really effective to help shift your mindset and start thinking differently. Which can be super helpful if you're experiencing challenging times, is to take a few moments to think about and reflect upon, all the things you're really looking forward to.

Grab a note book, a journal, or open your notes on your phone, or tablet and create a list of all the things you're looking forward to doing, all the things you want to experience all the places you want to visit.

If you could wave a magic wand and fast forward to a point in time, a better time, a happier time, a calmer time, a more enjoyable time, what does that look like for you, what are you looking forward to?

If you could create a wish list of all the things you're looking forward to, what would yours include?

We get more of what we focus on, and the mind doesn't understand the difference between real and imaginary, so rather than thinking about what you don't want, allow yourself to think about the things you're looking forward to.  

By doing this, you're shifting your mindset and creating more of the feel-good feelings, as if you're doing those things for real.  

Don't worry about the when, the if or the how, just have some fun, take some time to wonder, to think and daydreaming about doing these things.

Thinking differently, really does have a positive impact on our mindset and the way we are feeling. 

Start getting playful and creative and add more to your list as you get new ideas.  

And remember – What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

5 Ways To Improve Your willpower

Would you like to improve your willpower?

Over the years I’ve had so many people say to me they want to change or improve something in their life, but they just don’t have the willpower to do it!

So, coming up in this episode I’m going to share with you 5 ways you can increase your willpower, so stay tuned…

The first thing I always say to people when they tell me they don’t have the willpower is good!

Good for 2 reasons, firstly willpower is not the only way achieve something, in fact you could even go as far as to say that relying on willpower alone is the least effective way!

And secondly if you recognise your willpower is not as strong as you would like it to be, then you can improve it, know that it is something you can develop.

So, here’s 5 ways you can develop and increase your willpower…

1 – Is to view willpower like a muscle, it’s not limited, it’s something you can strengthen and work on to improve, like you can your muscles, if you want to get stronger or lift heavier weight, or train to run faster, then you can, if you train effectively.

But also view willpower like a muscle that can be depleted, if you’re tired and stressed then perhaps it’s not going to be as strong as when your relaxed and rested.

In the same way, if you did a heavy gym session and then went for a run you wanted be surprised if you didn’t get a personal best or you were more tired or slower than usual.

In the same way for optimum performance, a professional athlete wouldn’t do a full on training session just before going out to play a match.

So, see willpower as something you can strengthen but also preserve.

2 - Set yourself up for success – avoid temptation, change your environment and your circle of influence. Stop doing the things, hanging out and being around triggers that lead you to do the thing you don’t want to do.

So, on the flip side create a good environment, set reminders, create plans to do the very things you want to do. If your mind comes up against resistance it will take the path of least resistance and do what you’ve always done, or currently programmed to do.

So make changes that help set you up for success.

3- Which bring me on to number 3 - Bild good habits

Instead of wasting energy resisting the things you don’t want to be doing, intentionally create habits that support the lifestyle, the outcomes and the goals you actually want to achieve,

4 - Use your imagination – think, picture and imagine yourself doing the very thing you want to be doing and achieving. Rather than playing out the movies in your mind of hardship and struggle of the things you’d resist with willpower, focus on the opposite and programme your mind, boost your willpower by playing out in your imaginations what you want.

5 – Avoid overwhelm and enhance your willpower by doing things one step at a time, rather than getting frustrated, focus on the one next step you can take.

Overwhelm and frustration will just create resistance and cause your willpower to be depleted and your mind to follow your current default programming, which may not be the things you want to be doing.

So, there you have 5 ways you can help yourself to boost your willpower, and as well as this 5, remember the importance of self care.

Take time to look after yourself, good quality sleep, eating well and regular exercise are all ways that are said to help increase your willpower.

And also, remember with all that being said, if you want to make a change or improve some area of your life, you don’t have to rely on will power anyway. So, know that you can change your mindset by changing your programmimg,

But you can always help yourself be doing and being aware of these 5 steps.

I hope you’ve found these steps helpful, feel free to let me know how you are going to increase your willpower and if you know anyone else who would benefit from this episode, then please share this with them as well.

And remember - What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

Are you currently on the COVID-19, Corona Diet?

Are you overeating or putting weight on during lockdown?

I've seen lots of posts and memes on social media about overeating during these uncertain times.

So, in this episode I want to share a few ideas for how you can change your mindset and break free of unwanted overeating habits.

Firstly, lets have a look at what's happening.

During stressful and difficult times, we often find ourselves eating our feelings. Which means we're not responding to real physical hunger, but emotional eating instead.

Emotional eating means we're responding to our feeling, it could be boredom, stress, frustration, anxiety, loneliness, whatever the emotion it has nothing to do with hunger!

Emotional eating is quite common, but I think it's been highlighted during these uncertain times, as lots of people around the world are experiencing the uncertain times and emotions at the same time.  

Unconsciously we often turn to food to change how we feel, because when we eat, it changes are body chemistry and gives us short term relief and instant gratification, but it only ever gives us temporary relief. 

Often, we feel worse afterwards, fuelling more negative emotions, guilt, frustration, disappointment and in the process of beating ourselves up, we turn to more food to feed those negative feelings, creating a vicious cycle!

The bottom line is, no amount a food will ever satisfying emotional hunger, because it's not real physical hunger!

So, here's a few tips to help you avoid overeating and weight gain during lockdown (or anytime).

1 - Be Aware - firstly you need to become aware of what you're doing, when you are doing it and what you are actually responding to.

So, ask yourself;

What am I doing?

When am I doing it?

What feeling/emotion am I feeling?

Once you become aware of your feelings and actions, then if they're not working for you, you can change them.

2 - Give yourself a break and stop beating yourself up!

These are strange times for all of us, so stop beating yourself for how your feeling and what you're doing.

Don't allow this to be an excuse, once you are aware of what you’re doing give yourself permission to adjust your thinking and habits.

One way to help change your mindset, habits and behaviours is to ask yourself some better questions.

Instead of saying things like, I can’t stop eating or why do I keep eating?

Next time you find yourself heading to the fridge or cupboard ask yourself;

Am I really hungry?

Am I responding to real genuine hunger?

Do I need this right now?

Or simply have a glass of water first and see how you feel in 20- 30 minutes, if it’s just emotional hunger it will probably have passed by then. 

3 - Chillout - not only give yourself a break and de-stress, bit actively do more to help yourself manage your emotions by taking time to activities that help with your mind fitness. Do whatever you can to help yourself relax and de-stress, to prevent you from reaching the point where you find yourself emotional eating.

I hope you've found those ideas helpful, please get in touch or leave a comment and let me know what you have taken away from these tips and what you are going to change to help yourself.

And if you know anyone who would also benefit from these tips, please share it with them. 

Please remember, what your mind believes you will achieve, so allow yourself to think differently, to believe in yourself more, to take action that will help you achieve the outcomes and the life that you want! 

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

What Will you Achieve?

Everyday is a new opportunity to refocus and go again, but a new month is a particualry good time to set yoruself a new target.

Regardless of when you are watching this, you can use this strategy to help yourself make progress and achieve the goals and the life that you want.

I call this, the 28 Day Challenge.

If you would like to make your month matter and improve one area of your life, join me for your own 28 day challenge.

Simply choose one area of your life you would like to improve in the next 28 days and then commit to taking action every day, for the next 28 days on that one area.

This doesn’t mean you’re going to neglect other areas of your life, it simply means you are choosing to give this one thing, extra focus and attention for the next 28 days.

I appreciate we’re not living through normal times and May is not likely to be a typical month, but this doesn’t mean you can’t make a positive difference, for some this may even be a golden opportunity to make some positive changes.

You may choose to;

Focus on your self care & wellbeing

Eat/drink healthier

Increase activity & exercise daily

Do something to help others

Be more present - meditate/listen to one of my audios everyday

Enhance your mind fitness

Improve your confidence, productivity, discipline

Develop a new empowering habit.

Or anything that feels right for you.

Whatever you choose to do this May, remember you have...

31 days

744 hours

44, 640 minutes

And this time will pass anyway, so what will you do in the next month that your future self will thank you for?

Whatever you want to accomplish, take the next step and make it happen.

Set yourself a #28DayChallenge to take action and complete one thing every day for the next 28 Days and see what you can achieve.

Let me know what you decide to do and how you get on.

Remember what your mind believes you will achieve. So, allow yourself to think differently, take action and you can achive the life that you want!

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

Are you looking forward to getting back to normal?

What is your normal?

Normal is something that I hear so much, so many clients say they just want to feel normal and be normal. Although, I know what they mean, the bigger question has to be, what is your definition of normal?

I've spoken quite a bit over the last few weeks about how you can help yourself reduce, anxiety, stress and overwhelm and how the current uncertainty from COVID-19 is magnifying this for so many.

But, I've also had quite a few conversations in the last few weeks with people who are naturally feeling the effects of what's happening, but for different reasons, are enjoying making the most of the circumstances.

This enforced slower paced way of life has prompted some to hold a magnifying glass up to their life and have a good look at what they are doing, to evaluate their life, their career, home life, relationships, health, fitness and overall wellbeing.

But at the same time many are making the most of a different pace of life, for many working from home has given them more time, do things they don't always get time to do.

The time saved commuting to and from work, school, college means they have so much more time, to spend with love ones, get more sleep, do more exercise, get jobs done at home, enjoy hobbies and pastimes they wouldn’t normally get time to do.

Some who may travel an hour each way, have gained an extra 10 hours a week, and many have gained much more. So, it's like gaining an extra working day back every week.

Others are being more productive and getting more done, working from home without the usual interruptions and meetings about meetings. I have one client who travels all around the world with work and is finding working from home quiet a refreshing change.

Some parents are enjoying spending quality time they don’t normal get with their children and enjoying the relief of not have to do the school runs and running kids around from one club and activity to another.

I’m also aware, that as much as this is a relief for some, for others they are missing all of the routine and structure.

So, as many are looking forward to getting back to normal, there are some who are getting apprehensive and anxious about getting back to the demands, busyness and overwhelm of what their normal brings.

During these conversations it has raised two different things to consider, (which are also connected).

Firstly, if you're not looking forward to your normal, maybe it's time to review and evaluate your life and maybe consider creating a new normal.

This may not be a short term solution, there maybe things you cannot change yet, but it may be a good time to think about what you want your life to look and be like.

So, stop for a moment and ask yourself,

“If anything was possibly, how would you like to live?”

Even if you can’t change some things initially, just asking yourself the question and allowing yourself to think about it, is a great start.

Secondly, when I'm working with clients and during my latest Anxiety & SOS online course, one of the things I emphasise quite a lot, is the importance of establishing some lifestyle strategies, that you can incorporate into your day to day life, to help maintain your inner balance and wellbeing.

I often refer to this as working on your mind fitness , to establish habits and routines that form part of your day to day life, that naturally enhances your mind fitness. Don't wait until your mind fitness is affected, take time to be intentional develop and maintain it as best you can, to help keep yourself balanced and centred.

So, if you are enjoying this slower paced life and having time to do more things that you enjoy, take this time to plan how best you can maintain some of these good habits and routines when things get back to "normal", as well as how you would like your new normal to look.

The good news is you have the freedom to change your definition of normal, and then strive to make any change necessary.

Let me know in the comments if there is anything you are enjoying from a slower paced life and what you think you have learnt from this current situation so far.

Remember, what your mind believes you will achieve. So, think differently, believe in yourself, take action and you can achieve the happy life that you want.

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

The Things That Make You Happy In Life!

Your Happy Life List

Here's an amazingly simple idea for how you can create more joy and happiness in your life. 

This simple idea is to create a list of all the things that make you happy in life. 

Create list on your phone, write them in a journal, create an album, or a folder, of photos of all the things, times, places, people and memories that make you happy in life. 

Give it whatever title you want, Your Happy List, Joy List, Happy Times, Magic Moments, whatever is the best description for you. 

The things on the list could be small, simple pleasures, could be exciting extravagant things, just get some ideas down of all the things that make you happy in life.

What you are doing, is creating a reference of all these good times, to remind yourself, but also creating something that you can revisit, if ever you need a lift.

This is your list, it may sound amazing, or trivial to someone else, it doesn't matter, it's whatever is important to you.

By doing this, you are training your mind to focus, to look out for and create more of the good times. 

Because where our attention goes everything flows, and we get more of what we think about. So, do this simple exercise to train your mind to think more about the good things and the happy times, rather than leave it to chance and let your mind get consumed with what you don't want, and all the negatives that you don't like.

Also, our thoughts lead to your feelings, so if we constantly think about the negatives, the stresses, the worries, the things we don't want, we are creating more of the unhappy feelings.

Instead choose to think more about good, positive, happy joyful thoughts and you will create more of these feelings. 

Take the time to create your happy list, have fun coming up with as many different things as you can, remember to come back and add to it and remind yourself often of all the good things that make you happy in life.  

Remember, what your mind believes you will achieve. So, think differently, believe in yourself, take action and you can achieve the happy life that you want.

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian

In the last episode I shared 5 ways to help reduce stress, anxiety and worry, and one of the tips was to be more present.

In this episode I want to share another simple and effective strategy to help you, naturally get out of your own head, connect to your senses and be more present.

This technique is called 5-4-3-2-1, now there’s some slightly different versions shared and I’m going to share my version with you in this episode.

Firstly, stop and take a deep breath and become aware of 5 things you can see, and either repeat them out loud, or say them to yourself in your own mind.

My tweak on this is to find 5 things that are your eye level, or above.

4 – Become aware of 4 things you can feel.

It could be the ground beneath your feet, the fabric of your clothing, rubbing your thumb and finger together, a piece of jewellery, or I’ve had clients who have a small stone, or crystal that they carry around and then they hold it it and feel it in their hand.

And repeat these 4 things out loud or in your own head.

3- Tune in to 3 thing you can hear, the mind filters so much out, but when you stop and become aware of the sounds around you, tune into 3 things, it could be the sounds of nature, passing traffic, whatever you notice, repeat them to yourself.

2 – become aware of 2 things you can smell, flowers, scents, food, move around and find 2 things you can smell, or if you really can’t find anything, think about 2 of your favourite’s smells.

Or just take 2 nice slow deep breaths in & out!

1 – engage your sense of taste and become of 1 thing you can taste. Maybe something you’ve just eaten, or maybe you can still taste minty fresh toothpaste in your mouth, or take a mouthful of drink and connect to how that taste. Or imagine the taste of something you really enjoy!

Alternatively, just take a nice deep breath in & out.

This simple technique quickly and easily allows you to shift your focus, and be more present, if you don’t use, you won’t get the benefit from it.

I encourage you to do it throughout your day, I will often do this while I’m out walking my dog, to help me enjoy a few moments in the here and now.

The key is no to wait until you need to calm your mind, get in the habit and train yourself to do it frequently. This will help to keep you calm, bit also if you ever need to de-stress and reduce anxiety and worry it will be even easier and more beneficial for you.

And if you know anyone who would benefit from being more present please share this episode with them.

And remember what your mind believes you will achieve, so allow yourself to think differently, believe in yourself, take action and you can achieve the life that you want.

All the best

Christian

If you would like to have more Tips, Solutions and Strategies for relaxing and re-setting your mind, check out my new e-course ;

Anxiety & Stress SOS: 7 Days of Tips & Strategies for Stress & Anxiety Relief! Click here for details and to enrol

https://christianbaker.mykajabi.com/anxiety-stress-sos

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

YouTube https://www.youtube.com/user/christianbakertv

Instagram https://www.instagram.com/christianbakernet

Twitter https://twitter.com/christianbaker

Facebook https://www.facebook.com/bakerchristian