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When the going gets tough [Be a Rockstar]

· Life doesn’t always go as smoothly as we would like so how do we keep going when the going gets tough and goals seem out of reach? There are several ways you can stay motivated and it has everything to do with self-awareness and your feelings.

· One important way is keeping your eye on the prize, this means knowing your “why” and keeping it somewhere you can see it and be reminded. Another essential way is changing the “have to” to “get to”, shifting your perspective and mindset will help you stay motivated to do hard things.

· In the end, just roll with it, go with the flow, even if it’s a rocky road it won’t always be. Use your resilience to get through it and learn from the challenges you’re facing. When the going gets tough, be tough too and get going!

POST IT NOTE: I won’t let the harder days slow me down

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How taking a walk can change your life [Be a Rockstar]

· We’ve spoken before about how just taking a moment to breath helps re-focus your thinking. Today I’m going to take it one step further and show you how something simple as going for a walk will help change your perception, especially if you’re trying to figure something out or calm down.

· We know there are many health benefits to walking but did you know that there are also many mental health benefits? Walking, especially outdoors, has been proven to reduce stress, help calm you down, helps with your creativity and even improve your sleep. Studies have even shown its role in reducing the risk of dementia.

· Recent studies have proven that going for a walk outside actually reduces activity in the “stress” area of the brain. This research showed that exposure to nature is beneficial for mental health and intellect. Take someone with you or do it alone, but do yourself a favor and start walking!

POST IT NOTE: I will walk to clear my mind

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What I Can Control and What I Can’t [Be a Rockstar]

· We need to focus our attention on what we do have control over rather than letting the things out of our control CONTROL us and take our power. Rather than worrying about those things we can’t control, we need to be empowered by the things that are within our control.

· What is within my control: my boundaries, my thoughts and actions, my goals, my habits, what I give my power to, how I speak to myself, how I handle challenges

· What is not within my control: the past, the future, the actions and opinions of others, what other people think of me or their reactions, how others live their lives and the choices they make

POST IT NOTE: I be empowered by what is within my control

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Slowing Down Your Decision Making Process [Be a Rockstar]

· In order to start making better decisions, rather than being impulsive, you need to be more mindful and slow down your decision making process. This will help you make more informed decisions because it will give you time to think about it and to do your research. Learn all the facts before making a decision. Think before you speak.

· When you learn from your mistakes, it also helps you be more self-aware and thoughtful as you go through life. You see the cues, you recognize the triggers. Remember, “live life forward while understanding it backwards”. Self-care rituals such as filling your cup will help you live a calmer more thoughtful life resulting in more mindfulness and self-awareness.

POST IT NOTE: I will stop and think before I speak or act

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Breathing   to Refocus [Be a Rockstar]

· Breathing helps relax the body. In fact, when you hold your   breath for a period of time it replenishes your oxygen levels and give your   body a much needed boost of oxygen and regulates your stress levels. This can   help you refocus in challenging situations and if you’re freaking out about   something.

· There are two types of breathing techniques I can recommend:

1. The 4-7-8 breathing technique   involves:
breathing in   for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.   Repeat as many times as you need in order to feel relaxed.

2. The “Lazy 8” method involves:
tracing a   number 8 while controlling your breathing, while you trace your finger around   one loop of the 8 you inhale, and as you trace the other loop of the 8 you   exhale. Repeat as many times as you need in order to feel relaxed.

POST IT NOTE: I will   take a moment to just BREATHE

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Living Your Truth [Be a Rockstar]

· Living YOUR truth means living your life in the best way that you can by being true to yourself, your calling and your passions. You fully embrace WHO you are, the good and the not so good, and you use your life experiences as solid stepping stones to help you on your journey forward.

· To live your truth, you need self-awareness. You can begin by answering the following five “truth statements”:

ü 1) The REAL reason I have an issue in my relationships is … 2) The REAL reason I’m not where I want to be in life is … 3) The REAL reason I prioritize other people’s happiness before my own is … 4) The REAL reason I’m not financially stable is … 5) The REAL reason I still have that secret habit or liaison with someone is …

· Journaling can help you reflect on these points. Again it comes down to being more self-aware. When you are self- aware you KNOW your truth and you can live it. Instead of being stuck playing your past on repeat, you can live life forward and be empowered!

POST IT NOTE: I will live my truth!

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Role of Journaling in Self Compassion [Be a Rockstar]

· According to new research, those who experience greater feelings of caring and kindness toward themselves tend to also feel less uninterested and passive in life because self-compassion increases perceptions of a having meaningful life by strengthening our self-worth and enhancing feelings of connection to both the self and others.

· Studies also have shown that self-compassion can be encouraged through journaling and meditation techniques, as a potential solution your “blah whatever” feelings. It actually can enhance your life’s meaning and make you less bored with your life because you’re focusing on what is going right and your growth.

· What’s even more interesting was that it was found that journaling can also help you be more self-aware and self-awareness leads to growth which then leads to empowerment. Journaling + Self-Awareness = Growth + Self-Compassion = Empowerment!

POST IT NOTE: I will focus on my self-compassion

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What’s Your Why? [Be a Rockstar]

· Your “why” is the purpose of doing whatever it is you are doing. Your “why” motivates and fuels you to act and it keeps you focused on your goals each day. Regardless of what you are trying to accomplish, being confident in knowing why you are doing what you are doing will help keep your eyes on the prize.

· Determining your “why” is so important, especially if you have a goal you would like to reach. Each day will have meaning, a higher purpose when you are motivated. You will also be more focused and your “why” will undoubtedly shape all your decisions and actions.

· This is where journaling with affirmations and gratitude comes in really handy. It keep you on track with your goals by keeping you focused by reminding you of your why and puts you back on track when you need it.

POST IT NOTE: My why will keep my eyes on the prize

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Self-Check: How Are You Doing? [Be a Rockstar]

· Life goes by so quickly and we often live on auto-pilot without taking time out to do a self-check. This can really affect our mental health as will always looking back or worrying about the future. Staying grounded in the present means effectively managing stress and understanding your emotions. Essentially, just stopping and appreciating where you are at makes a big difference.

· This is where self-care and journaling comes in. It can be a really valuable way to check in with yourself to see how you’re doing, what you’re feeling and what impact the day has had on you. This will make you more self-aware and is essentially giving yourself a big hug. You matter and this first and foremost should come from within yourself.

· Do you take time out to pause and reflect, to check in with yourself? If not, perhaps it’s sometime you can carve out time for in your day and the empowerment journal is a great vessel for your reflections.

POST IT NOTE: I will take time to “check in” with myself

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Never Letting Anything Drag You Down [Be a Rockstar]

· We all experience negative events in our life. But, instead of letting it drag us into a pit, we should change the narrative and turn this experience into a lesson learned. When we let any situation affect us then we are giving the situation our power.

· Empowerment, taking back your power, means not letting anything drag you down. When you hold the power you’re like Teflon - nothing sticks! It takes some work to get to that point, of course, especially when you’ve let things and people get under your skin for such a long time.

· Think of a situation that you felt was negative and ask yourself, what is the lesson learned? How can I use it to empower me? It’s helpful when journaling to include lessons learned in the gratitude section of your journal.

POST IT NOTE: I will uplift myself

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