Mindset

How the “1 Minute Rule” Changed My Life 💃🙋 >VLOG<

Hey Gorgeous Queen! 

I think it’s safe to say that most of us would love to get more things done every day. But, unfortunately, we can’t increase the number of hours we have.

That means the only way to get more done in the same amount of time is to implement strategies that increase productivity.

I would like to introduce to you to the easiest productivity hack around. It’s called: The One Minute Rule.

I learned this rule from Gretchen Rubin, the author of The Happiness Project and Better than Before. Rubin says: 

“Anything you can do in less than a minute, do without delay.” says Rubin. “So, if you can print out a letter and file it. If you can look at a document and throw it away. If you can put your coat on a hook instead of on the back of a chair. Anything you can do in less than a minute, you just go ahead and do it.”

At first glance, this rule seems silly and like it wouldn’t make much of an impact but the truth is, it can create huge shifts in the amount of tasks you get done in a day.

I decided to do an experiment and implement this rule into my personal life for the last 4 days. 

Watch the 4 minute video below to hear my experience (it was amazing!)

Do you accept The 1 Minute Challenge? If you do, click reply and let me know!

After you complete one week shoot me a quick email: steph@raiseyourvibetoday.com and let me know how you feel. 

Can't wait to hear all about it Queen!

If you'd like to discuss and learn even more about The 1 Minute Rule to Success join me LIVE today (Tuesday, Feb. 19th) at 1 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!

Wishing you so much love!

Steph
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Is Perfectionism Holding You Back From Success? 🙈🙅

Hello Beauty!

Years ago, when I had severe anxiety, was completely broke, lonely, and lost… I held myself back so much because I thought I had to be perfect in order to be worthy. 

I allowed perfectionism to stop me from going after my dreams. I thought I had to be perfectly thin, perfectly dressed, perfectly smart, perfectly skilled, perfectly well-spoken, perfectly *fill in the blank* in order to be successful. 

No wonder I was so scared to move forward! Can you relate? 

You know what's interesting? According to the latest research, perfectionism has been on a steady rise over the last 3 decades. 

Some experts believe this increase is due to the amount of time we now spend on social media looking at people's "highlight reels."

These posts only show people and their families on their best days, with the best angles, best lighting, best outfits, best makeup, best hair, cleanest rooms, and are usually filtered to death. 

Even though most people aren't posting the true reality of their lives, these highlight reel posts are having a negative affect on our mindset and what we believe we need to be, do, and have in order to be worthy. 

Here is the problem with perfectionism. It is holding people back from living their dream lives. 

So, what actually is perfectionism anyway?

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Photo Cred: Psychology Today

The definition of perfectionism is: The refusal to accept any standard short of perfection.

This refusal to accept anything other than perfection can express itself in many ways. You can be highly critical of yourself and, in turn, others too.

This can put a big strain on our relationships. When we place such high standards and expectations on others it can cause them to feel as though they are constantly walking on eggshells.  

Perfectionism can also be caused or reinforced by how you were raised, where you work, who you hang out with most, where you spend your spare time (like Facebook and Instagram), and also your personality. 

Interestingly, people with higher levels of anxiety tend to suffer from perfectionism more so than those who are anxiety free. (Anyone else raising their hand?? lol)

One of the biggest reasons people struggle with perfectionism (and one that is very common in the beautiful women I have the pleasure of coaching is)… Fear of failure. 

This is really a mindset issue. People who have a deep fear of failure view anything less than perfect as a failure, therefore, they avoid taking chances or going after their dreams.

Basically, they hold themselves back from greatness over an unrealistic belief that they have to be perfect in order to be successful.

Perfectionism also causes another nasty habit… procrastination. (Another topic we will be covering in depth in the Mindset By Design for Her private FB Group,click here to join in on the conversation.)

When you feel like you have to be perfect, it can make it really hard for you to want to get started. As a matter of fact, it causes your brain to go into analysis paralysis. 

Luckily, there are a few simple strategies we can implement to stop perfectionism from holding us back from the success we want and deserve. 

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Photo Cred: Human in the System

How to Release Perfectionism for Good in 4 Simple Steps

1. Test it Out
If you have lived most of your life as a perfectionist, transforming into a free-spirited “this is good enough” kind of person overnight isn't realistic. This is why it is smarter to start with baby steps. For example, you can send an email without proofreading it 20 times first. Or you can go to a networking event even if you feel like you don't have the perfect outfit to wear or the perfect thing to say, reminding yourself before each "trial run" that perfection doesn't exist. 

Once you get comfortable dipping your toes in the “this is good enough/I am good enough” water, it will get easier and easier to release your need for perfection more and more and more. 

2. Change Your Perception 
Perfectionists can often hold the bar so high for themselves that is hard to know what “good enough” actually is. If this is you, what you can do is think to yourself, what would I tell my coworker, friend, son/daughter, or loved one about this? Would you call them too fat to speak in front of a crowd? Would you tell them they weren't perfect enough to go after their dreams? Probably not. 

Understanding when it would be “good enough” for someone else can help you to determine whether or not you are starting to fall into perfectionistic tendencies.

3. Set Time Limits 
Perfectionism can cause you to do 2 things:

#1 Procrastinate and do nothing or
#2 Make you take WAY too long to complete things so nothing ever gets done.

I currently provide mindset coaching to a large group of high-level entrepreneurs in the health space. Everyone from chiropractors, naturopaths, doctors, and dietician who are all launching online courses and practices. Some of these practitioners launch in 3 weeks while some are 12 months in and still haven’t launched. 

This is why, every chance I get, I tell the people who are taking longer to put a time limit on all the work they need to do in order to get their program launched. 

For example, if it is taking them a whole day or even a week to complete one exercise that is a red flag that perfectionism is kicking in. When I meet with these clients I always recommend that they give themselves a time limit for each task and that is the same advice I want to give to you. 

4. Schedule Your Perfectionism
For some of us, having a high standard is just in our DNA which, as we now know, can be a hindrance to our success, however, there is are different instances when your high bar can be used in your favor. So for example, if there is a task that is very detail oriented, numbers based, or if you are doing a project for a client, this can be a great time to strategically allow your high standards to shine brightly.

The important part here is that you allow yourself to, at the same time, loosen up on other things and also implement the previous strategies above too. 

DONE > PERFECT
Here is the truth, there is no such thing as perfect. It simply doesn’t exist. So if we keep aiming for perfection we will get stuck staying in the same place, never moving forward. This is why done will always beat perfect every time. 

If you'd like to discuss and learn even more about Perfectionism and how it can have a negative affect on entrepreneurs join me LIVE today (Tuesday, February 12th) at 2 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!

Now I want to know, have you ever let perfectionism hold you back from greatness or going after your dreams? Hit the reply button and let me know.

Wishing you so much love!

See you later today in the group

Steph
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Feel More Productive in Coffee Shops? Here’s why ☕💥

Hi my gorgeous friend! 

I am sitting here at Armature Works in Tampa, sipping on a Yerba Mate tea, typing this blog and thought… 

Have you ever noticed how you feel way more productive and focused when you work from a coffee shop? 

I know I seem to accomplish more in two or three hours at a coffee shop than I do in an entire day working from home.

It's important to point out that I usually drink decaf coffee and tea so it’s not because of the caffeine. 

So if extra caffeine isn't the reason why most people feel more productive and focused at coffee shops then what is it, and more importantly, how can we cultivate the same focus and drive when we are at home or in the office?

Keep reading to learn the 3 key reasons you are so much more productive when you work from a coffee shop and 3 strategies you can use to enhance your productivity no matter where to you are. 

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1. Your Brain Seeks Out Novelty
The human brain is constantly seeking novelty, in other words, your subconscious mind is always on the lookout for things that are new and exciting. This makes perfect sense when you consider that our DNA and brain are still wired the same as our prehistoric ancestors. These people were hunter-gatherers roaming the earth for 1,000’s years. They were rarely in the same place for more than a few weeks or months. Talk about living a novel life! Life for them was different on a daily basis. Different is what our brain is wired to seek out, so when we don’t have it, our brain gets bored and unmotivated.

Another reason your brain likes new and different things is because when you are presented with something novel, your brain releases the neurotransmitter dopamine AKA the “feel good” chemical. Recent studies show that dopamine doesn't just make you feel good, it is also closely tied to motivation. This explains why getting yourself into a new environment, like a coffee shop, enhances your motivation, creativity, productivity, and happiness. 
 

1a. How To Make This Work For You
Basically, when you get your butt out of the house or out of your usual working space your brain really likes it. You can recreate this by taking your laptop outside or by switching up your workspace. If you work from home, move away from your desk. Sit at the kitchen table, on the couch, in the spare bedroom, or on the patio. If you work in an office, take your laptop outside. If that isn't an option for you, switch up your desk. Move your seat to the other side or buy new pictures and plants to create a new fresh feeling for your brain.


2. Some Routines Reduce Productivity 
As we learned last week some routines can really enhance productivity.  Some routines, however, do the complete opposite. For example, if you get into a routine of getting sucked down the Youtube, Facebook, Instagram, or Twitter rabbit holes for hours every day instead of doing your work… that is a problem.

Just like unhealthy habits, unhealthy routines are easy to accidentally fall into but they aren’t as easy to stop. Our environment has a lot to do with our daily routines. For example, let’s say you’ve started a daily routine of going down the social media rabbit hole for hours every day and this new habit starts as soon as you sit on the couch or in the breakroom to eat lunch.

Basically this negative scrolling routine has been anchored (an NLP term used when neurology gets connected to a trigger) to your couch or breakroom. This means that the second you take yourself away from your couch or breakroom and into a new environment, like a coffee shop, that set of neurology won't loop and you’ll do work instead of getting sucked into social media.

2a. How To Make This Work For You
So if you have found that you have accidentally developed a negative routine that is draining your productivity you need to first acknowledge you have fallen into a negative routine. Once you admit it is a problem you can start to plan ways to break the pattern (which is really just looping neurology).

You can schedule in a cellphone-free walk, you can book in calls with friends and family, you can set an alarm to give yourself a specific amount of scrolling time before you have to put the phone away. If the routine, habit, or looping negative thoughts you have fallen into have become more than you can handle or break on your own, hire a coach you can trust to help you get you back on track and moving towards your hopes, wishes, and dreams. 

3. Your Intention, That’s What It’s All About
There is yet another reason why we feel so much more productive at coffee shops. It’s because we simply set the intention that we are going to be super productive before we head out. In other words, we make the conscious decision before we leave, “I am going to get a ton of work done today.” and so that is exactly what happens.

In the book, The Intention Experiment, by Lynne McTaggart,  William A. Tiller, a professor Stanford University states, “For the last 400 years, an unstated assumption of science is that human intention cannot affect what we call physical reality. Our experimental research of the past decade shows that, for today’s world and under the right conditions, this assumption is no longer correct.”

3a. How To Make This Work For You
As you can see, intention setting is very powerful and the best part is, it is easy to implement into your daily routine. In the morning, before you start work you can set some intentions for the day. These intentions can be about anything from work, to how you want to feel, to your personal life. Below are some example of some of the intentions I have set for my day in the past: 

  • I will allow today to be easy.

  • I will understand that I am fully supported by the universe/divine/source/spirit.

  • I will choose to understand that everything (even the bad things) are happening in my favor. 

  • I will intentionally smile at strangers. 

  • I will count my blessing and say thank you often

  • I will fully clean out my email inbox today. 

  • I will complete all the forms for my dog's appointments. 

  • I will get half my taxes done today. 

As you can see there are many reasons why we are more productive in coffee shops. Now you have the knowledge you need in order to bring that increase in motivation with you everywhere you go. Pretty cool right?

Want to discuss and learn even more about "The Coffee Shop Affect?" Join me LIVE today (Tuesday, Feb 5th) at 12:30 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live.

Can't wait to hang out with you live and in person inside the group!

Also, I'd love to hear what your favorite tidbit of knowledge is from today's topic. Hit the comment button and let me know :)

Much love, 

Steph
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PS- Remember to join the Mindset By Design for Her private FB Group by CLICKING HERE.Can't wait to see you there!

Too Many Decisions Hurt Your Brain?? Welcome to Decision Fatigue 😓

The second you wake up, the decision making starts…  to press the snooze button or not, what to wear, what to eat, what to pack for lunch, what to pack your kids for lunch… the list goes on and on and on.

Research shows that we make an average of 35,000 decisions every day! Making so many decisions can be exhausting, so exhausting in fact, it has its own name: Decision Fatigue.

This term was created by Roy F. Baumeister, a world-renowned social psychologist and author of, Willpower: Rediscovering the Greatest Human Strength. According to Baumeister, long bouts of decision making tires your brain, in the same way, a long bout of exercise tires your muscles. 

This phenomenon doesn’t just make you tired. Decision fatigue has a negative affect on your self-control, willpower, and productivity which can lead to a slew of negative consequences.

CLICK HERE to listen to my podcast on Willpower on The Mindset By Design Podcast

CLICK HERE to see my video explaining how willpower is like a battery and must be charged up. 

For example, you might get annoyed and lose your temper at a loved one if they ask you a question when you feel decision fatigue. Or you might say “I don’t care, you decide.” when you really should care and be involved in the decision, you just don't have the energy to do so. 

During decision fatigue, your brain might short circuit completely causing you to freeze and make no decision at all. This is sometimes called analysis paralysis. 

Decision fatigue is particularly troublesome in the digital age because we have so much information being thrown at us every second of the day. This means our brain is constantly getting bombarded with information to make decisions on: to click or not to click, to scroll or not to scroll, to buy or not to buy. 

Here’s the good news, there are a few strategies you can use to combat decision fatigue especially during a decision-heavy day. 

Keep reading to learn the 5 simple strategies (plus bonus strategy!) you can use to combat decision fatigue. 

Photo Cred: I Done This Blog 

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Here are your 5 strategies, plus one extra for good measure :)

1. Prioritize Quiet Time
Have you ever noticed how your best ideas come when you are brushing your teeth, when you’re in the shower, or while you're on a leisurely walk? That is because these activities take no conscious effort. This means your conscious mind (the thinking/logical part of your brain) can take a break. This allows you to tap into your subconscious mind more easily. 

This is where all your new creative knowledge lives that gets blocked by all the conscious work your mind has to do every day. Taking time to quiet down the conscious mind will work wonders for your stress levels (decision fatigue increases stress) and can actually improve the neurological connections in your brain. This is also why meditation and POSITIVE AFFIRMATION TRACKS can be so powerful. They give your conscious "thinking" mind the break it needs. 

2. Create Habits and Routines to Decrease Decision Making
Ever wonder why geniuses like Steve Jobs, creator of Apple, wore the same black turtleneck, round glasses, and jeans every single day? He didn’t do this just because he really liked black turtlenecks. He did this because it gave his brain extra energy to spend on more important decisions, like building a multi-billion dollar company.  As a matter of fact, Baumeister found that the most successful people in the world combat decision fatigue by developing habits and routines like this. 

You can help combat decision fatigue in your life by creating a calendar of breakfasts, dinners, deciding what to wear to work the night before, and scheduling in quiet time every single day. This will give your brain a break from decision making so it has the energy for important things. 

3. Chunk Your Day
Chunking or batching your work is another way to combat decision fatigue. What this means is to block off specific days and/or times for certain work. For example, you can book in specific times to check your emails every day. You can choose specific days to work on certain tasks like Monday can be an article writing day and Tuesday can be a day you see clients while Friday can be your catch up day. Chunking your work in this way will cut down on the decisions you have to make because every hour of every day you’ll know what you are supposed to be focusing on. 

4. Give Yourself a Deadline
Setting deadlines for your decision making will stop you from going into analysis paralysis which is a huge energy drainer. Generally, the more time you give yourself to make a decision the longer you will spin your wheels. Setting deadlines also gives your brain an intention to focus on which will help you make a decision quicker. (Next week we will learn just how powerful intention setting is so stay tuned next Tuesday for that email.)

5. Make Sure to Bring Snacks
This one might sound funny but it’s actually super important. Not only is your brain’s main fuel source glucose but it has been scientifically proven that hunger can cause people to make impulsive decisions. What’s really interesting is that the hormone ghrelin (which is produced by your stomach when you are hungry) has been shown to decrease impulse control.

Having a healthy snack handy during long meetings or when you know it’s going to be a while until your next meal can give your brain and body the fuel it needs to make decisions more easily causing you less decision fatigue.

BONUS STRATEGY:
If you'd like to discuss and learn even more about Decision Fatigue and how it affects entrepreneurs join me LIVE today (Tuesday, Jan. 29nd) at 1:15 pm EST. All you have to do is CLICK HERE to join the private Mindset By Design for Her Facebook group where I will be going live. Can't wait to hang out with you there!

At the end of the day, there is no way you'll ever be able to stop making decisions but you can use these 5 strategies to help stop decision fatigue before it causes negative consequences in your life. 

Has decision fatigue ever had a negative affect in your life or in your business? 

Leave a comment and let me know.

Wishing you so much love!

Steph
Client Testimonials
Book a Soulmate Session
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PS- Remember to join the Mindset By Design for Her private FB Group by CLICKING HERE.Can't wait to see you there!

What THE NESSIE HUNTER taught me about belief

Meeting the "Nessie Hunter" (I'll get to that in a moment!) really made me think... 

Beliefs are funny things, aren't they?

To be honest, beliefs are actually something I think about a lot.

One of the main features of my coaching is guiding my clients to question their beliefs about what is possible for them in their lives. 

We question beliefs like...

  • I am not good at this or that.

  • I will always be broke.

  • I am not worthy.

  • I am not beautiful.

  • I will always struggle.

  • I am an anxious person.

  • I'm not good enough.

  • I am not smart enough.

  • That will take too long.

  • I don't do well with people.

  • I'm not good on camera.

  • Success is for others

  • I'm too fat, too old, too *fill in the blank*

  • The list goes on and on, and on, and on!

These outdated negative beliefs are what hold people back from greatness in so many ways. The bottom line is that our beliefs create our reality. 

I had a big lesson on the power of belief a few weeks ago in Scotland when I met...

THE NESSIE HUNTER

Watch the video below for the full explanation and to visit Loch Ness from the comfort (and warmth!) of your own home.  

Steve Feltham has been hunting full time for the Loch Ness Monster since 1991. 

That is 27 years!! Talk about dedication!

This guy gave up his whole entire life to live in a dinky RV right on the banks of the freezing cold Loch (see my video to see what this looks like first hand) because his belief in Nessie is so strong. 

Scotland is beautiful and so is Loch Ness, however, living in a tiny RV in this harsh environment is no walk in the park! He has to be freezing and lonely. 

Now, imagine what would be possible in your life if you had unshakable belief and faith in what you are capable of? You'd be unstoppable! 

Now let's flip it. 

What beliefs are you holding onto and putting so much faith and trust in that are actually NOT TRUE AT ALL? 

Are they keeping you stuck in a cold, harsh, lonely environment? 

What if you decided to change your mind?

What if you decided to believe the opposite?

What if you decided to make a different choice?

How would your world change?

If our beliefs create our reality, what reality are you creating?

Pretty interesting food for thought isn't it. :)

My belief in you and what you are capable of is UNSHAKABLE. 

Let's do this QUEEN!

Much Love, 

Steph

I ran off the stage crying... | HOW TO OVERCOME FEAR OF PUBLIC SPEAKING

Have you ever been so embarrassed that you wished you could bury your head in the sand like an ostrich? Trust me, I get it!  I felt the exact same way when I was asked to speak in front of a crowd of about 400 people and....  I BOMBED.  Like ran off the stage crying, bombed. In this video I tell you what happened and how I overcame fear and now do public speaking effortlessly. xo

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Have you ever wondered what MANIFESTING is or how the heck you do it? In this video I give you the 3 super simple steps you can use to manifest ANYTHING into your life.

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While zip-lining in the jungle in Panama I had an epiphany about fear... for most people, the fear that holds them back from greatness isn't real. Is your fear real? Watch this video to find out more.