It's a Marathon, Not a Sprint

Ready, set, go! January 1st is not equal to the sound of a start gun for the race.?

With the industry I’m in, the first two weeks of January are always interesting. Either you have all your “T’s” crossed and a 10-page pdf of set goals, or you are experiencing a lack of drive and inspiration.

I’ve seen a few examples already this first week and I want to ask you something,

Would you allow yourself to hit the pause button 2 weeks in to reflect even deeper?

This is something I’m personally experiencing and find very interesting, how different my year started to last year. EVERYTHING was ready to step forward on January 1st… including that pdf ;) This year not so much. Sure I’ve done some reflection work and written down my goals. However, I feel they are not all 100% aligned with me.?

This is why instead of moving forward I am pausing, and digging DEEPER into my goals. If you have done some inner work, you know it can be quite interesting and not the most comfortable work at times.

If my goals aren’t 100% in alignment with me I would rather allow more reflection and take smaller steps, than write something down just because it’s the 1st of January.?

I’m here for SUSTAINABLE success, not a quick fix or box ticked.?

How about you?

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Don't worry about the uncertainty of your 2023 goals, not knowing what your next business move is, or even if you want to stay in your current job role. None of this means that you have jinxed this year or that everything is lost.

All it tells you is that you haven't got all your goals mapped out YET…?

Awareness of behavior is key and you need to be cautious of excuses.?

Let’s not get caught in racing thoughts. If you are feeling a lack of control… focus on regulating your nervous system and start practicing some breathwork first.?

You can then follow with a simple exercise today and write down “what is in your control vs what is outside of your control”. Then draw a big X over what is outside of your control and instead take action on the first thing that is in your control.?

Shifting your focus to the present moment will also help you see smaller steps.?

You can’t move forward and go after your goals if you are in "fight-flight" mode and feeling anxious. First and foremost, make sure you are in a calm state of "rest & digest" by regulating your nervous system. This will then ease clarity and decision-making.??

Whatever goals or dreams you have, it is all about your beliefs and the actions you take at the end of the day.?

One of my favorite quotes is “The sky is not the limit, your belief system is” (unknown)

Foundational habits are what will help us reach our goals & dreams this year.?

We are creatures of habits but starting a new healthy habit can be difficult. You’ve probably heard that it takes anywhere from 40-109 days to create a new habit. There is no set time frame as we are all unique individuals.?

The best way to form a new habit is to tie it to an existing habit. Look for patterns in your day and think about how you can use existing habits to create new, positive ones. This is known as habit stacking.?

For example, in a morning routine… after you have brushed your teeth, you read the affirmation post-it on your mirror out loud. Or after your gratitude meditation practice, you include 5 min of stretching exercises. The key is to make the new habit as easy as possible in the beginning.?

Healthy habits can also help you cope during a stressful period. They become the anchor in your daily routine. Unfortunately when we feel stressed HABITS are the first thing to go out the window. Because we are in a state of "fight or flight" our mind-body is focused on survival/ keeping us safe. Our time management skills slip away and we often want to soothe this anxious feeling with food/ scrolling/ drink/ Netflix for example.

This is where hitting the pause button is so important, and becoming aware of our behavior and actions. Because healthy habits are what can support our well-being and stop us from spiraling into a more stressful cycle.?

By shifting your focus inward, again on what you can control... you can make choices that nurture and calm your mind-body.?

So, start small and take action each day. It is consistency and commitment that builds momentum. The foundational habits that will support your health and help move the needle towards bigger goals are exercise, nutrition, self-care, and sleep.?

Tracking your progress can help you spot your strengths, find areas where you can improve, and stay on course. Record not only what you did, but how you felt while doing it- your feelings can play a role in making your new habits stick.?

Remember that a setback does not mean you have failed. All of us experience setbacks.?

And be mindful of your self-talk and comparison because we are not in a race of who can reach their 2023 goals first.?

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Hello Healthy Eats

This is one of my favorite salads and feels more wintery with its dark greens. What is also so great is that it only takes 20 min to make... with no real "cooking" really. You can add some grilled chicken or shrimp for example if you want more protein. Let your imagination run wild!

KALE AND QUINOA SALAD

Serves 4

2 bunches of dino kale

1 cup of cooked quinoa

1/2 cup of dried cranberries

1/2 cup of chopped or sliced almonds

1/2 cup of parmesan

Dressing:

1/3 cup of olive oil

2 tbsp red wine vinegar

2 tbsp lemon juice

2-3 tbsp tahini

2 tbsp honey

1 garlic clove grated

Salt & pepper

(add 2 tbsp of water if too thick)

......

Place ? cup of quinoa in a strainer and rinse well under cold water.?Then add the quinoa to a small pot and approx 1 cup of water. Bring to a boil, cover, and reduce the heat. Simmer for 15 minutes.

Remove the pot from the heat and let it sit, covered, for 10 minutes more. Then, remove the lid and fluff with a fork.

De-stem and finely chop the kale. Place in a big bowl, add a little salt, and massage the kale for 1-2 min to make it easier to chew & digest.

Add the cranberries, almonds, quinoa, and dressing and mix so that everything is lightly coated by the dressing.?

Taste. (more salt & pepper or perhaps some more parmesan? ;)

ENJOY!

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I’m cheerleading you on to reach your goals in 2023. And healthy habits are the foundation to set you up for sustainable success. Taking care of yourself is taking care of business.?

You are not in a race, your goals and dreams can change throughout the year. Things can be added and taken off your list as you are ever-growing and evolving. At the end of the day, it all comes down to action... and a small step is still a step.

REMEMBER IT'S A MARATHON, NOT A SPRINT.

When I’m not actively creating “Sustainable Success” newsletter, or enjoying lunchtime walks in a snowy wonderland, I help creators & leaders reduce stress, prevent burnout and embody SUSTAINABLE success.?

To learn more about Burnout Prevention and Workplace Wellness training, email me at [email protected]

High-achievers high five* Here's to A VERY PROSPEROUS YEAR.

In wellness,

Rebecca

#wellnessbyrebecca ?

Follow this hashtag for more stress management insights & burnout prevention tips.