The Aloha Friday Newsletter

It's Friday! Let's celebrate with joyful things.

Take a deep breath…

Breathe it out…

And smile because it is ALOHA FRIDAY!

Bask in the joy of being at the end of the week! The weekend is just ahead of us.?

Let’s take this moment to reflect on what we achieved this week. Ignore what you think you should’ve done or what you didn’t get to. Just sit and think about everything you did do. Write it out if it helps.? At a minimum, I encourage and challenge you to say it out loud and celebrate your successes, great and small.??

It’s pretty damn impressive, isn’t it???

I’m telling you, if we spent more time being proud of what we’ve achieved instead of obsessing over what we still need to do, we’d be a lot less likely to burned out.

And on that note…

Dear Aunty Dana Mahina...

…I feel like I’m constantly running at a breakneck speed. I don’t have a moment to just breathe. What do I do?? I’m spinning…

The modern world buzzes. It is constantly moving and changing and shifting. And as technology continues to improve and make the business and career side of things more efficient, that feeling that we need to rush and go and go is going to be harder to resist.?

Even when the world won’t stop, we need to remember to be present.

We need to remember that we are living our lives, doing things that help us reach our goals, surrounded by people who care about us. And taking time to acknowledge and appreciate this is just as important as keeping up with our to-do lists.

It’s hard to believe, I know. But being present is how we can appreciate what we have so that we are still motivated and driven to build our future. You have to be just as in love with the foundation that you have built as you are with the goals you want to achieve.

If you only ever focus on the future, on the things that need to be done, on the things you haven’t achieved, best case, you’ll burn out. Worst case, you’ll develop anxiety.

Let’s avoid both, shall we?

Being present is a micro joy habit that’s one of the most important life skills to possess. ? Consider a time when you were just starting out on something new; building a muscle, learning a new skill or language, etc.? For example, when you’re starting to run or go to the gym, it takes time and practice before it becomes easier. And, in the beginning, IT SUCKS.? You may feel foolish and discouraged. Don’t give up. If you stick with it, you will see the gains grow the longer you do it.? And, before you know it, a new health habit is formed, thanks to your kickass microstepping approach.???

Now Try This:? Presence Exercise

First step is to take 5 minutes every day to be fully present. This can be first thing in the morning, after lunch, right before bed. Doesn’t really matter when. During these 5 minutes, you’re going to focus on your 5 senses (ish) completely -? about 1 minute per sense. And you can do this with your eyes closed or open, whatever is most comfortable for you. This is your 5-minute micro-joy time.??

1. First, you’re going to focus on touch. Feel the chair you’re sitting in, the breeze or the sun on your skin if you’re outside.?
2. Next, hearing. Focus on the sounds around you. The longer you listen the more amazed you’ll be at what your ears pick up.?
3. Then, scent. Breathe deep and focus on the smells around you.
4. Next, taste if you’re eating or drinking anything. Really take time to explore the flavors of what you’re eating/drinking, for 3 whole and entire seconds, count 1 (one thousand, and so on). Even with water, this works beautifully, enjoy that cool, refreshing, cleansing, life-sustaining water in that hydroflask you love!
5. And finally, sight. Really look at the things around you (no phones!). What do you look at that brings a smile to your face? Did you know it did that?? Is it the sky?? A bird?? A blad of grass?? A photograph or painting?? Endless possibilities are all around you when you practice the power of pause.?

While you’re doing this, your thoughts will nag at you. They will try and pull you into the future. That’s okay. Acknowledge them as noisy, nagging thoughts and then, simply go back to focusing on being present.

Affirmations Work!? (Corny alert for some of you, let’s practice anyway)

We’ve all heard about positive affirmations. And they are so simple, and at times so corny, that we deem them useless and avoid them. Did you realize that they are a great tool in building neural pathways to help your mind bring positivity into your day and reduce stress?

Now, I’m not saying spend 15 minutes twice a day saying the same sentences to yourself over and over until the words have lost all their meaning.

Instead, choose one sentence that really speaks to you. You can either come up with your own, google a list, or pick one of my favorites below. Just make sure it resonates with you. And once a day, look in the mirror (and I mean look yourself in the eyes in the mirror) and say the sentence.? Some say to hyper-focus on your left eye. And concentrate on what you’re saying. You’re going to feel silly and a little crazy at first. That’s okay. That will fade once you realize that it’s working.??

Affirmation examples:

• I will not spend time worrying about tomorrow. I will enjoy today.
• I have the right to change and grow at any time without anyone's approval or permission.
• I am capable of accomplishing anything I set my mind to.
• I choose positivity. I choose happiness.
• I am meant to live a happy life.
• I will fail a little on my way towards my ultimate success. And that's okay.

And if, after a while, the sentence feels boring or no longer feels like a good fit, change it! We grow and change over time, our affirmations will too.? And, if you find these happening on autopilot, yet feeling good and empowered, keep calm and carry on, it’s working!??

Both of these tools are powerhouses in a world that tells you to stop is to stagnate and to stagnate is to die. But it’s not true. Pausing to just be a person is a sanity-saving, joy-inducing, productivity-garnering, destressing exercise. Voila!? Less burnout, more joy, that’s the equation for space and grace which leads to the best possible pace for you and only you!??

Have a question you’d like me to answer in the next newsletter? Leave your comment below!

The Work-Life Harmonized Podcast!

Did you know I have a podcast? ‘Cause I do!

Work-life Harmonized is the place to go if you’re looking for transformational wisdom. Here my expert guests and I dive deep into the multifaceted nature of integrating personal and professional life.

In each episode, we explore the relationship between mental, emotional, social, and career development, with practical insights and strategies to help you navigate the complexities of modern life - everything from enhancing emotional intelligence in the workplace, to effective stress management techniques, to the art of maintaining personal relationships amidst a kickass career.

Come join us in this dynamic, interactive space to get inspiration and guidance in your personal development, career growth, and joyful-life building journey.

Until Next Time,