thank you grateful for all of you

Grateful For You Sale

I’m so grateful for all of you! I’m definitely going into Thanksgiving with a little extra gratitude in my heart this year. 

I’m assuming I am not alone in saying that this year did not go the way I planned it. Things were shaken up in ways I couldn’t have possibly imagined – it was absolutely terrifying and absolutely thrilling. 

Although starting a business during a pandemic hasn’t been the easiest thing I’ve done – it’s quickly become the most rewarding. I made a commitment to myself this year. Major choices and changes were made and I’m so grateful for all the love and support I’ve received through this process. My change management skills have never been more crucial and due to that they have also never been more honed in than they are right now. Which is why I want to help you jumpstart change before we go into 2021. 

Agent of Change 

Lasting change does not usually happen over night (need proof? Watch my new video over on my Youtube about building a new morning & bedtime routine). It takes time, effort, consistency and a lot of flexibility. As a coach, my job is to help you create lasting and fulfilling change in your life. My goal is to keep you motivated, moving and always adapting. While we chase our goals we get to ask the big questions, address our bigger feelings or reactions and get to know ourselves through the process. And I’m privileged enough to get to help guide you through it. 

To thank you all for a magical year of growth and change I’ve got a gift for all of you!  

One final, end of the year, complete and total SALE over on my Etsy. Everything (yes, even 1:1 coaching sessions) is 20% off!

If you have been hesitating on coaching now is a great time to start. Take that first step and make a small investment in you. Need help deciding where to start? Here’s a little breakdown of what’s on sale. 

Recent Graduate Session:

CONGRATS to the grads! Now you must embark on your career journey. So, what do you want to do?

This 1×1 coaching session is a perfect gift for soon to be or recent grads. We will go over career options, how to know if a job is right for you, salary negotiations, how to build a career path & more.

It also comes with a downloadable copy of my “But Really Tho: What do YOU want?” program worksheets.

Triggered AF:

Triggered AF! Lately social media has been triggering me. I’ve started comparing myself to everyone else online and silently judging myself or them for what I have (or don’t have). In this lesson I’m teaching you how I turned my social media triggers into opportunities for growth.

This program is a 30 minute virtual 1×1 that will help you identify your triggers, honor the emotions they bring up and turn your triggers into opportunities for growth. The framework is laid out for you – all you have to do is show up.

Life or Career Coaching:

A 1×1 90 minute coaching session. We can focus on life, career, or major changes. Some options below:

1 Time Brainstorming Session: Need a nudge? Someone to hold your hand while you jump? Let’s brainstorm your dream career – your dream life with this 90 minute session!

1 Time Planning Meeting: Know what you want but struggling to get it? Let’s make a plan! In this 90 minute chat we will make a plan, set it in motion and build up your courage to jump all in on your dreams!

Career Coaching 7 Session Program:

You CAN leave a job you don’t like! Let’s make a plan. This option includes 7 1×1 sessions and a complete career makeover! Our focus will be building your career confidence. This program also includes: resume editing, interview tips, LinkedIn tips, negotiating a higher salary and more. 

Gratitude:

Let’s get guided by gratitude! This 30 minute virtual 1×1 session is designed to help you build a gratitude practice.

Included in this bundle:

30 minute 1×1 call over zoom

PDF download of gratitude journal prompts to help you get started on your gratitude journey

WDYW:

This 7 lesson program is designed to help you identify what you want, make a plan to get it and pick yourself back up when you fall. It’s a 28 page guide with 7 additional worksheets designed to help you through the process.

This program can help you change your career, plan to run your first marathon or master your dream of writing a novel. Regardless of your goals this program is designed to motivate you to take control of your life.

I’ll be featuring these over on instagram this week @btrlytho 

Can’t decide? Sign up for a discovery call and we can pick together. 

Enjoy!

Harnessing an Attitude of Gratitude

With the world feeling upside-down I’ve been looking for ways to keep myself mentally healthy & happy. One of my favorite techniques for this is by practicing gratitude. Practicing gratitude has been found (by places like Harvard) to help reduce negative emotions like guilt, increase optimism (which we could all use a little more of), and can make us feel more satisfied with our lives. When we are thankful for what we have our brains are able to eliminate the excess fluff and we have a clearer image of what else we want. 

One of my favorite yoga mantras is – Where our thoughts go energy flows. It’s basically telling us that what we pay attention to is what we bring into our lives. If we only pay attention to the negatives we notice more of them BUT if we flip the switch and pay attention to the positives and are grateful for them we begin to notice more and more of them. 

Even though we know gratitude is good for us – it can be super difficult to find ways to be grateful throughout the day. For me, the easiest way to do this is to make gratitude a habit. So today I’m sharing with you 5 tips on growing an attitude of gratitude. 

Make a list

This can be a gratitude list, counting your blessings, writing down something that made you smile – anything. This is my favorite gratitude practice. Everyday I make a list of at least three things I am grateful for – they can be everyday like having food or a roof over my head or they can be big like getting a new client or making a new friend. Celebrate the little positives – the longer you do it the more you will notice.

Meditation

There are a lot of guided meditations around gratitude and loving kindness. I haven’t always been the best at meditation – I’m a little over active but once I got in the flow of it I realized it was a game changer. Taking a moment to quiet your mind and channel feelings of gratitude will help.

Send Gratitude to Someone Else

Write a thank you or gratitude note to someone else. If you’re having trouble practicing gratitude for yourself or your life – try being grateful for someone in your life or something someone did for you. Once you get in the habit of looking for gratitude outside of yourself it’s easier to look within.

Look for the Silver Linings

Going on a silver lining hunt. How many times have you looked back on a situation where things did not go the way you planned and been thankful? It happens to me a lot so now when things go haywire I look for the silver lining to be grateful for. It’s like going on a gratitude treasure hunt. What are the positives you can identify in an unexpected situation? *Warning – do not try to negate negative experiences with this. Sometimes things suck. Thats ok – maybe the silver lining in that situation is that you learn that you can handle shitty situations. Let yourself feel all the feelings around a situation.

Give Back

Give back and i don’t just mean with your hard earned money. If you have the means feel free to show gratitude with money. If not, give back with your words, sharing information, sharing content you like, showing appreciation. You can give love, energy, time, acts of service. If you know love languages and the love language of the person you are grateful for this is a great time to apply that knowledge.

There you have it – try journaling, meditation,send gratitude or say thanks to someone in your life, identifying silver linings and giving back.  Give one or all five of these a try. It may feel weird or forced at first but if you keep at it gratitude will start becoming second nature.

A couple final housekeeping pieces – I like to schedule a time in my day to write my gratitude down and I hold myself accountable by having gratitude accountabilibuddies who share their gratitudes with me. Have fun & be grateful!

*I am not a therapist. Please work with a certified mental health professional for any mental health related issues.

#AttitudeofGratitude

Phase one of quitting being judgymcjudgerson was to stop holding everyone to ridiculous standards. While I’m definitely still in the early stages of my perfectionist recovery program, I’ve seen some progress and I am ready to move to the next step. Phase two of dropping my judgymcjudgerson tendencies is to practice an attitude of gratitude.

I began adding gratitude in my self-care routine early last year in an attempt to add more joy in my life. My chosen techniques then were to 1) start keeping a gratitude journal, 2) meditate every day and 3) practice yoga as a form of gratitude towards my body. I didn’t keep the gratitude journal going for very long but I managed to make a habit out of the yoga and meditation.

This time I’ve decided to try to incorporate my gratitude into my everyday interactions. While the gratitude journal helped me turn my own mental state around it did not prevent me from being a judgy human. So instead I’m making a daily conscious effort to look at every disagreement or annoyance through a lense of loving kindness. I’m going to practice non-reactivity by thinking things through from the other person’s perspective before responding. I’m going to apply the below Fox Kids PSA as a reminder to stop, breathe and count to three before reacting. https://www.youtube.com/watch?v=VrDV5Pw5Ny

I know it sounds too simple but our kindergarten teachers might have been on to something.

Another way I’ve already began trying to cultivate this attitude of gratitude is by doing Alo Yoga’s Seven Days of Gratitude on Youtube. Alo is a yoga clothing brand that makes the comfiest yoga clothes and some of the best intermediate to advanced yoga videos on Youtube. The difficult videos force me to be humble about my practice and grateful for how much my practice has grown.

I’m starting April by being grateful for my life, my strength and mother earth (it is earth month after all). Let me know what you are grateful for in the comments below!