Think on Purpose

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Celebrating one year of podcasting, Jen reflects on her 3 major lessons:
1.  Stopped giving myself permission to be inconsistent and made a commitment to my own goals and became a person who is consistent
2.  I was afraid of running out of ideas, but I have become a person who has plenty of things to say
3.  I have always been good with time management, but I now know for sure that I get to decide how to spend my time

Bonus lesson: Figuring all of this out without beating the crap out of my self!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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In this episode, we're diving into a trait that can truly set leaders apart - Curiosity. Jen unravels the magic behind cultivating this habit and why it's an absolute game-changer for relationships (at home and at work!).  This episode includes:

1. Ever noticed how kids are always buzzing with curiosity and wonder? Let's talk about why, as adults, we often forget to prioritize this invaluable trait.
2. What's holding leaders back from being curious?  The truth is, it always makes sense, so consider what might be blocking you from staying curious.
3. Assumptions and judgments will steal your curiosity. Discover how these barriers can be dismantled to unlock a world of exploration.
4. Curiosity isn't just a personal trait; it works wonders in the professional realm too! Tune in to explore the incredible benefits it brings to the workplace.

Jen ends the episode by sharing some practical insights on how leaders can kickstart their curiosity journey by first getting curious about themselves. After all, as leaders, we go first.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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If you have ever taken ownership of everything and everyone around you, neglecting yourself in the process, you might be over-responsible. If you resonate with this or know someone who does, you're in the right place!

Over-responsibility is taking responsibility to the extreme, handling others' tasks, emotions, mistakes, and problems. A fascinating study from Harvard Business School sheds light on the impact of taking responsibility, even for things beyond our control. We'll dive into the findings and explore why people who express guilt or regret are often better liked.  

How do you know if you're over-responsible? We explore a few quick questions:

• Do you apologize, even when it's not your fault?
• Do you refuse help?
• Do you take on the emotions of those around you?
• Do you feel resentful for doing others' work?
• Do you find yourself reminding others of their responsibilities frequently?

While some might see over-responsibility as a dream quality, there's a dark side to it. We discuss the negative impacts, including burnout, dis-empowering your team, and cultivating resentment within yourself and your relationships.

The good news is, there are solutions! Seeking support from a therapist or coach can be instrumental in this process.

1. Fire yourself from tasks that aren't yours.
2. Trust others to handle their responsibilities.
3. Tend to your nervous system.

f you find yourself struggling with over-responsibility, consider booking a free call with me. Let's work together to lighten the load and bring balance back into your life. Until next time, I'm cheering you on!

Click here for the Harvard study.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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Have you ever felt like you were taking furious action, but not actually getting traction in your business?  It's so common to feel like you are spinning your wheels, and there are many reasons why this is happening:
1. Distractions - did you know distractions at work cost businesses around 588 billion dollars yearly (Zippia)?
2.  Too many tasks - when you are constantly task-switching, your brain suffers and it often leads to lots of started projects, but not many that are complete.
3. Allowing yourself to stay confused.

Solutions for Traction
1. Plan: Investing 10-12 minutes in planning can save 2 hours of wasted time (Brian Tracy).
2. Prioritize: Identify glass balls from rubber ones (Dr. Lakshmin).
3. Acknowledge progress: Celebrate achievements and milestones.
4. The Counter-intuitive Solution: Stop, rest, live, and enjoy.

Listen to Ep 10 with Anna Javellana here.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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On today's episode, we're diving into a topic that every leader encounters: failures. As professionals in human services fields, we understand that setbacks are part of the journey, but what about those failures that hit a little harder? I've been there, and I bet you have too.

In this episode, I share personal experiences from different aspects of my career, like selling fitness center memberships, project management decisions, introducing new programs, and navigating customer service challenges. It's the failures that occur after we believe we're making the right choices that sting the most.

So, what do we often do when faced with these tough moments? We tend to turn the blame inward, questioning ourselves and our abilities. But what if there's a better way to handle failure?

Here's a fresh perspective:

1. Breathe: Take a moment to ground yourself. This setback is a part of your journey, and it will pass. Reacting with a clear mind is key to extracting valuable lessons.
2. Feel the Feelings: Instead of running away from the discomfort, embrace it. Feel one emotion at a time through activities like journaling, running, or meditating. Avoid the temptation to escape through external means – trust me, I've been there.
3. Take Responsibility: Identify what was within your control and acknowledge your intentions behind the decisions. Reflect on your energy in those moments. It's about curiosity, not judgment. This step is crucial for understanding yourself better and moving forward.
4. Learn: Now that you've processed the experience, it's time to learn. Ask yourself critical questions about the decision-making process. Could slowing down or speeding up have made a difference? What insights can you carry into future projects or relationships?

Remember, failures aren't forever. They're stepping stones to growth. Share your thoughts on what resonated with you, and if you enjoy this content, hop onto my newsletter at jenfreycoaching.com for quick weekly tips on leadership and self-care. 
I'm cheering you on!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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If you don't love the phrase, "fake it 'til you make it",  you're in good company.  Jen offers a more strategic version of this phrase that helps you become the person you want to be, no faking required.  Learn to embody this version of yourself by asking yourself these questions:
- who do you have to be in order to make this dream come true?
- what would be different if you acted "as if"?
- what if you knew your dream was already done, how would you approach the goal?

Just like common corporate advice is to "dress for success",  consider "acting as if" in advance of achieving a goal in order to become the best version of yourself!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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Most people should on themselves all the time - but it's not helpful!  In this episode, learn strategies to stop shoulding yourself:
1. Break out of Perfectionism by asking yourself 2 questions:

• why should I?
• what are you comparing yourself to/what's the benchmark?

2.  Get curious instead of critical

3.   Embrace the imperfection by reminding yourself, "how human of me"

4.  Turn down the volume on the shoulds and move into wondering

How many times do you should yourself every day?

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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In this episode, we dive deep into the myth of "enough" time and how it might be holding you back from starting and completing projects. Join me on this journey where we explore my recent experience with buying furniture and how it triggered some uncomfortable feelings around incomplete tasks.

**Key Takeaways:**

1. **The Discomfort of Unfinished Business:**
   - I share my personal struggle with discomfort and agitation when things are halfway done. From furniture purchases to big projects like writing a book or starting a podcast, I've been there.

2. **The "Enough" Time Trap:**
   - Reflecting on my corporate job, I realized the trap of waiting for that mythical "enough" time, especially as responsibilities grew. Sound familiar? Let's break free from this cycle.

3. **Shifting Focus: Making Time Work for You:**
   - Toss the idea of waiting for "enough" time out the window. Instead, learn to make time work for you. We discuss two crucial steps to prep for effective time management.

   a. **Reconciling Your Relationship with Time:**
      - Recognize that there's never enough time, but there's always plenty of time. It's about changing your perspective.

   b. **Feeling the Discomfort:**
      - Embrace and understand the discomfort, so it no longer stops you from starting new projects.

**Practical Strategies:**

- **Setting Smaller Goals:**
   - Break down big tasks into bite-sized pieces. Learn the power of deciding when you are done. It's about progress, not perfection.

- **Prioritization:**
   - Create a roadmap by prioritizing tasks. What needs to be done first? What can wait? This clarity smoothens the process.

- **Time Allocation:**
   - Allocate specific time slots for smaller tasks. Even 15-30 minutes can make a significant impact. Consistency is key.

- **Celebrating Victories:**
   - Don't forget to celebrate small wins. Acknowledge success to boost motivation and keep the momentum going.

**Action Step:**
   - Test out these strategies in your life. I'd love to hear how it goes! Shoot me an email and share your experience.

**Newsletter Plug:**
   - Did you know I now have a weekly email newsletter? Sign up on my website for quick self-care and productivity tips every Wednesday!

**Bonus Tip:**
   - Incorporate breaks into your schedule. Stepping away enhances productivity. A refreshed mind works wonders.

I'm cheering you on, and I can't wait to hear about your progress!

I'm cheering you on!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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As leaders, work/life balance is a hot topic.  But, do you have a clear definition of what this even means?  Do you know what your team members think it means?  Some definitions that I don't think are helpful:
- work/life balance means equal time on professional and personal endeavors
- work/life balance means I want the convenience of working at home
- work/life balance means time away from work to take care of personal tasks

I actually love the definition from Maura Thomas's Forbes article: "don't work too much".  What would this look like for you and your team?

From there, as leaders, we also need to ensure we are walking the talk in 3 specific areas:
1. Boundaries - do you honor your employee's boundaries?
2. Self Care - do your employees feel they can take care of themselves without jumping through a bunch of hoops?
3. Saying No - can  you receive a "no" from your team?

Click here to access the Forbes article discussed in this episode.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

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So many leaders think they are afraid of the outcomes if they make a bad decision, fail, or make a mistake - but what most of us are REALLY afraid of is the voice in our own heads.  We have become so used to beating ourselves up over every little thing that we have trained our brains to be afraid of ourselves.  Listen to this really important message and learn how to stop this cycle by following the FEAR process:
Face
Embrace and
Release

Want more info on living and leading with intention and purpose?
Click here for Jen's links.