3 Super Simple Tips to Help You Succeed with Your Bucket List in 2017

3 Super Simple Tips to Help You Succeed with Your Bucket List in 2017
by Debbie Lyn Toomey

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Happy New Year to you and yours!

I love this time of the year because it is the time for new beginnings. It’s the time of the year when we can fill our clean New Year’s slate with our bucket list of goals. It’s a time for reflection and intention.

Questions for You

1. What do you want for yourself this year? Once you get an answer. Go to the next question.

2. What do you really, really, really want for yourself this year? Take your time and dig down to discern what you want. Once you get your answer, imagine what that will look like and how you will feel once you have it. Repeat questions 1 and 2 until you have your bucket list of goals for this year.

Regardless of what your goals are for this year, I have learned and experienced that there are 3 super simple ways to ensure that you not only reach your goals but also sustain them.
Like so many people in the world, I have my own New Year’s goals because I am passionate about growing into the best version of myself.

I Fell in Love

I reached many of the goals that I set for myself last year. One of them was having a regular yoga practice. My mind and body fell in love with yoga after just a few classes. I felt less stressed and my body became stronger and more flexible. I wanted it to become a part of my life, and I wanted to go to yoga classes more. Unfortunately, I found no sessions that fit my ever-changing schedule. My schedule was tight. I didn’t want to waste my time driving to and from classes in addition to committing to an hour yoga class. That’s when I got creative.

A Newbie

I realized that there was another way to add a yoga practice into my full day. It was doing it at home! I wanted to give it a try. “Why not? It was better than nothing,” I thought. I challenged myself to do a 30-day yoga challenge that I found on YouTube. I chose Yoga with Adriene. I liked her vibrant energy and her philosophy of yoga. What initially was an intimidating challenge for a newbie-yogini like me, eventually became something that I looked forward to every morning. When the 30 days finished, I started venturing out picking and choosing the yoga practice that worked for me and my schedule. Yoga has since become a part of my life.

KISS

Curious about how I was able to create a sustainable home yoga practice? It’s easy. I used the KISS principle of “keeping it super simple” to avoid setting myself up for failure. I wanted my practice to work for me and not the other way around. In order for it to support me, I had to anticipate and accept the fact that there would be days that I will miss due to unexpected life circumstances. Understanding this made the process nicer for me because I didn’t feel guilty when I did miss a morning ritual.

Here’s are my 3 Super Simple Tips to Help You Succeed in 2017:

1. 20-Second-Rule
Every evening, I placed my yoga clothes next to my bed so that when I woke up; it was the first thing, besides my husband, that I saw in the morning. This technique is based on the 20-second rule that Shawn Achor shared in his book, The Happiness Advantage. By taking a few seconds to put my yoga clothes by my bed the night before, this crucial step ensured that I would not miss my morning practice. Once I put on my yoga clothes right after getting up, there was only one thing to do, and it was…yoga. “Set yourself up for success. Prepare and take a small action the night before.”

2. Create Your Rules
After the 30-day yoga challenge, I decided to allow my mind and body to choose the best yoga practice it needed that day. If my neck and shoulders were tight, then I chose a practice that focused on those areas. I made sure that this home practice was practical for me. Because I work long hours on certain days and have other days off, I defined my yoga practice as “any purposeful stretching or movement” that I can do in the morning. I created the rules that worked for me. While sometimes it was a 60-minute practice, other times it was a 5-minute practice that involved a couple of forward bends, stretches, and a few deep breaths. “It’s your practice. Define it on your own terms!”

3. Self-Compassion
Life happens, and it derails us from our normal routine. I know that I am not alone in this. Every time I noticed myself getting side-tracked from my morning yoga ritual, I gave myself a break and practiced self-kindness. I gave myself self-compassion when I didn’t have the time to commit to my morning yoga practice. There were times last year where my personal practice needed to take the back seat because my family needed me such as when my father had his heart surgery, when my mother needed someone to talk with, or when my kids got sick. That is life. In order to make up for the lost day of practice, I made sure I did a yoga practice the following day and a longer practice on the weekend. “When you get thrown off the track, give yourself permission to be human then jump back on.”

Applicable to Anything

I hope these 3 Super Simple Tips are super simple enough for you to be successful at achieving the goals in your 2017 bucket list. These tips can be applied to anything that you want to manifest this year. Remember to keep it super simple so that it will be easier for you in the long run. My goal this year will be sleep. I want to add 30 more minutes to my sleeping hours a night. What is yours? Please share below.

Need Support?

If you need support in how to reach your goals this year, contact me at info@HealthandHappinessSpecialist.com today. I’m here for you. If you want an “awesome” journal to manifest with, get my new book, The Happiness Result- Goals, Gratitude, & Success Journal. This powerful journal will help you create more positive habits to train your mind and heart to dream big, expect goodness, and have fun! In the meantime, I wish you a happy and healthy 2017!

Be a Manifestor—Reach Goals and Make Dreams Happen in 2017

Be a Manifestor—Reach Goals and Make Dreams Happen in 2017
by Debbie Lyn Toomey


Happy last week of 2016!

I hope this year was a good one for you. Looking back at what I did and who I met this year, I can honestly say it was one of the best years of my life. Last year, I made an intention of making 2016 a year of growth and excitement and that’s exactly what it turned out to be.

Year in Review

 This year started with a dream come true of taking my whole family, including my parents, back to my homeland of the Philippines and ended the year with publishing not one but two books. What happened between January and December was a series of successes that I could not have done had I not taken the time to declare what I wanted in the beginning of the year. This year I traveled not only across the country but also across the globe. I challenged my speaking skills and competed (and won) in competitions. I silenced my internal critic for not being a good writer and published two books. Lastly, I strengthened my relationships by letting go of ones I’ve outgrown and embracing new ones that came into my life. I was able to do all of these things because of the goals and dreams that I had set for myself. They all started with an intention.

Intention Please!

 The first step to reach any goal lies in the intention. Intentions are the keys that get the vehicle started towards manifestation of the goals. If you know where you want to go, you will most likely avoid getting (and feeling) lost in life. Your intentions will lead you to your goals faster and allow you to enjoy not only the end destination but also the journey along the way.

The Answer is In the Question

The best way to determine your intentions is by asking yourself questions. As I’ve mentioned in my new journal, The Happiness Result- Goals, Gratitude, & Success Journal, “the answer is in the question.” Asking the right question will get you the right answer. Start asking yourself what will make your heart sing in 2017. Keep asking yourself what is it you truly want. The more you keep asking, the more you will pinpoint what you really want. Once you know what you want, then you can implement steps to achieve it. Try not to be afraid of failure. I believe that failure is “not doing” anything about what you want. Though the road towards any dream can have its twists and turns, trust that what you gain in the journey is integral to making dreams happen.

Move over Motivation

Many studies have found that having an intention is more effective in goal setting than having motivation. While motivations and willpower can help in reaching a goal, experts have found that motivation relies on changeable behavior based on how the person is feeling that day. Intentions on the other hand, provide a plan for people to implement; even when they don’t have the motivation that day.

Quote:

“Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.”
—Heidi Grant Halvorson, Columbia University professor

Get Started

Here are 4 steps to help you get started on how to become a manifestor, reach new goals and make your dreams come true in 2017.

  1. Schedule – Set aside 10 minutes each day for seven days for this activity. Consider this as important as any job or activity that is worth adding to your calendar.
  1. Sanctuary – Find a quiet place where you will not be interrupted. This sacred space will help you tune into your still small voice from within.
  1. Success – Ask yourself what would make your heart sing in 2017. Don’t be afraid to dream big.
  1. Support – Take inventory of your support systems that will help you. If you don’t have any support, enlist the help of a coach to help you.

These steps will get you started in the right direction towards creating your heart’s desire.

Take time to do each step. Just know that it takes courage to declare what you want in life, and it also takes perseverance to reach you goals. Take your time and trust yourself.

If you need concrete tools to help you stay on track of manifesting your goals, get my new journal, The Happiness Result- Goals, Gratitude, & Success Journal. For Manifesting Goals, Giving Thanks, and Celebrating Your Success Along the Way. If one-to-one coaching sounds like a fit for you, contact me at INFO@HEALTHANDHAPPINESSSPECIALIST.COM to find out how we can work together.

May you have all the happiness and success that you are looking for.

Good luck and have fun!

How the Angry Birds Movie Helped Me Beat Procrastination

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Have you ever procrastinated doing a task because it felt so boring, monumental, and time-consuming?

If you just nodded your head, then I know I’m in good company. I, myself, have a project at home that I’ve been avoiding. It’s going through all the bins of old clothes in my basement to make room for my new home office. Every time I think about it, I cringe knowing that it is going to take all afternoon. These days, I am extra mindful of what I do with my time. I have a full schedule, and I don’t want to spend my time doing something that doesn’t make me happy. After all, the overall mission of my company, Ultimate Healing Journey, LLC is to inspire and inform busy people on how to use happiness skills to help them reach their goals.

A Playdate
This past Saturday, my son, Maxwell, and his friend, Aaron, had a playdate. Aaron’s mother and I took them out for lunch and then we saw the movie Angry Birds. For 11-year-old boys who enjoy playing online games, this movie was a great hit! As a parent, I loved spending quality time with my son and his friends. And as a positive psychology practitioner and coach, I was interested in how the characters used their strengths and talents during the course of the movie.

Angry Bird
The main character, “Red,” who was this red looking bird with thick bushy black eyebrows was a grunt and a loner. He disliked being liked or showing any positive emotions. As the movie evolved with its twists and turns, Red used his courage, determination, and anger to lead the bird community who have turned against him. Without giving away too much of the plot for those you of who haven’t seen this movie, the good guys, in this case the Angry Birds, won and saved the community from the bad group of green pigs. Interestingly enough in this day of anger management and stress reduction, this movie used the opposite to feel better. It used anger in a positive way as the driving emotion to herald courage, clarity, and creativity to save the day.

Ride Home
The movie was a big hit for my 11-year-old companions that afternoon. It brought on an interesting and lengthy conversation on various video games they play during the ride home. By the time we got home, Max and his friend were still immersed in their talk. They both asked to have an extra 30 minutes together to trade their game cards. Because Aaron lives 5 houses down from ours, both mothers consented to this extra time together.

Timer
When I got home, I decided to put the timer on for 30 minutes to remind me to pick Max up. As I prepared a cup of tea for myself, I wondered what I was going to do with myself while I waited. That’s when I got the idea to get “angry!” Just as the angry birds used anger as their driving force to get the job done, I will use it as well to help me tackle what needed to be done. I will sort through the old clothes in my basement. Having less than 30 minutes to start this project seemed less intimidating to me because I knew that it wasn’t going to consume my whole afternoon.

I Got Angry
Noticing that my 19-year-old son, JT, was in the kitchen playing a game on his computer, I decided to add more fun to what I was about to do. I declared to my unsuspecting teenager that I was going to get “angry!” He gave me a quizzical as look he turned back to his game. I kept repeating to myself.
“I am going to get angry!”
“Yes, I am!”
“I’m angry.”
With a smile on my face, I was ready and excited to for what I used to call ‘mission impossible’. I got giddy about using anger to motivate myself and begin my own game against time, my kitchen timer that is.

Pumped with Adrenaline and Anger
I decided to further challenge myself by setting a goal of filling 3 trash bags full of clothes that I would give away for donation. I went down my basement stairs pumped with adrenaline and anger. As I opened bins of old clothes, I kept saying,
“I’m angry.”
“Oh yeah, I am angry.”
“Yup, I AM ANGRY.”
I couldn’t have been any happier playing my version of this online game! Each bin of clothes became easier and easier to go through because I wasn’t approaching my old clothes with nostalgia. I approached them like a gamer who had little time to win this obstacle.

I Won!
And it worked. Using play helped me win over my procrastination. By the time my kitchen timer went off, I was so engrossed in filling my 3 trash bags full of clothes that I asked my son JT to get Max for me so I could finish up what I had been postponing for that last few months. I felt like a winner! By the time my sons got home, I had 3 bags of clothes at the bottom of my basement stairs ready for donation and I had fun doing it.

Play Saved the Day
Adding the elements of fun and play to what I was doing helped me become more effective and efficient. As I’ve mentioned in my book, The Happiness Result, experts like Dr. Stuart Brown, researcher and founder of the National Institute for Play, have found that play can help us become more creative, optimistic, productive and so much more. In fact, play can save the day by helping you search out new solutions to your problems as it did for me.

Here’s how you can create your own winning game to overcome procrastination.

1. Play — Decide how to playfully to approach a specific project. I used my inspiration from the Angry Birds movie to power up and get excited.
2. Time — Decide on how much time you want to dedicate for this. I recommend giving yourself no more than 30 minutes. Any longer might feel too overwhelming or too time-consuming.
3. Celebrate — Celebrate your accomplishment. Recognize that you are much further along than before you started. This will give you more motivation to do it again. Remember, you’ve taken the hardest step, which is the first one.

If you are interested in more ways to gain more time, more love, more health, and more success, stay tuned for information on how to get my new book, The Happiness Result — coming out this summer! You will learn 7 simple techniques to help you create an awesome life. If you have any question or want to learn more about our services visit, contact us at  INFO@HEALTHANDHAPPINESSSPECIALIST.COM today.

Fresh, Fun, and Fabulous Tip for the New Year

Fresh, Fun, and Fabulous Tip for the New Year
By Debbie Lyn Toomey,  Health and Happiness Specialist™, Speaker, Coach

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Happy 2016 to you and yours!

How’s your New Year’s Resolution coming along?

Does the thought of having to do your New Year’s Resolution make you want to say, “Yay” or “Yikes?”

Are your old habits slowly creeping back into your routine sabotaging your good intentions towards a new and better you this year?

Alas, you are not alone! The traditional New Year’s Resolutions needs to be eliminated or evolve as a person gets older. Isn’t it time to begin the year with excitement and fun instead of exhaustion and frustration?

Satiated and Satisfied

As the great Groucho Marx says, “If you’re not having fun, you’re doing something wrong.” There’s so much to be said about having fun and doing what you love to make your activities more meaningful. By starting the year in this positive mindset, you can continue along the year feeling satiated and satisfied with goodness instead of grudges (towards yourself and others). In other words, instead of feeling heavy with physical weight or life’s burdens, try something different that will surely make you feel good about yourself and have fun doing it. I call it 2 Weeks of Fresh, Fun, & Fabulous. It’s a 14-day challenge that will help you boost a greater positive outlook, motivating you make healthier and happier choices during the rest of your year. Instead of the old traditional New Year’s Resolution mentality which focuses on the “what-we-have-to-do” in order to feel better, the 2-week challenge will get you started in the “what-I-want-to-do” outlook that will naturally make you look healthier and happier.

Happy Note

Start this year on a happy note so that the rest of the year will become more harmonious for you – both at home and at work. Stop being amongst the statistics of well-intended people who were not able to achieve their own New Year’s goals and punishing themselves year after year for their failure to achieve (or remember) their original resolutions.

Fresh, Fun, & Fabulous

The 2 Weeks of Fresh, Fun, & Fabulous Challenge is a wonderful way of starting this year. This positive approach to living a healthier and happier life encourages the participants to be creative, courageous, and consistent in our actions, yielding great results. Try something different this year. Allow it to be the year you step out of your comfort zone and enjoy more of what life has to offer. Big or small, any fresh, fun, and fabulous action will make you feel alive. We all know New Year’s Resolutions are traditionally not sustainable and become a monumental task leaving many feeling conquered by their own well-intended goals. We don’t need any fancy statistics to prove what we have come to know year after year. This year, why not take it easy on yourself by doing for something that will not only boost your happiness and also your wellness?

When we are happy, I have found that we:

  • make better and healthier choices
  • are more productive
  • relate with others
  • look and feel younger
  • sleep better
  • and so much more.2 weeks of (3)-23931You deserve it!

    It’s time to be kinder to yourself and realize that beginning the year by failing at self-made resolutions leaves a lasting negative tone for the rest of your year. It’s time to give yourself permission to be human and realize that you have been doing your best. Isn’t it time to add more fresh ideas, fun time, and feel fabulous? Don’t you deserve it? If you just nodded and said, “yes,” please continue to read. If you shook your head and said, “no,” please go back to the top of this article and re-read again until you say, “yes, I do deserve it.”

    Don’t you owe yourself more than that?

    2 Weeks of Fresh, Fun, & Fabulous Challenge

    Ready to give the “2 Weeks of Fresh, Fun, & Fabulous” challenge a go?

    Here’s how:

    1. Dedicate: Mark 2 weeks on your calendar for this challenge. Tip: You can do this longer than 2 weeks if you want. If you forget a day, no problem. Just keep on doing it for the rest of the 2 weeks. The key is to stay true to the original challenge of doing something “fresh, fun, & fabulous.”
    2. Decide: Every day for 2 weeks, decide which aspect of the challenge you want to take on. Whether it’s fresh, fun, or fabulous, think of what you can do with it. Would it be food, family, friends, finance, faith, or frills? What does it look like? Who will you do it with? Where will you do it? How will you go about it in doing it?
    3. Document: Write down in a journal what fun activities you did and how they made you feel. Tip: journal at the same time and place daily. Create a routine out of this. Reading your journal posts will make you feel happy when you need that extra boost.
    4. Declare: Let others know about what you are doing. Share with friends to further fuel the positivity around you. Tip: If you need more people to keep you on track, join us on Facebook. There is a group called 2 Weeks of Fresh, Fun, & Fabulous that has been participating in this easy and enjoyable challenge.

    Have a Fun-Fabulous Time!

    This year, why not try something different, radical, and fun? Why not begin the year with something easy, engaging, and exciting?  Instead of attempting to do something that will take weeks and weeks until you see an improvement, such as losing weight or getting organized, start doing something that will make you good from the start. Doing something different daily for 2 weeks will be enough to get you feeling good about yourself. Isn’t that the ultimate goal of all New Year’s Resolutions? By trying this new spin on resolutions, you will add more excitement and enjoyment into your life. I wish you a fun-fabulous time as you play along with this challenge!

    Need coaching support in how to be consistent with your goals, visit www.healthandhappinessspecialist.com today.

     

 

A Positive Spin on Resolutions

How many times have you started a New Year with one of these resolutions?

 

“I will lose weight.”

“I will go to the gym 3 times a week.”

“I will stop eating sweets.”

“I will spend less money.”

At this time of year, there are countless articles and news stories about setting New Year’s resolutions and why most don’t work. According Harvard Business School professor Amy Cuddy, when setting resolutions, most people “tend to focus on things they want to change about themselves and things they dislike about themselves.” In doing this, we focus on negative feelings rather than positive ones.

Replacing the New Year’s Resolution with an Intention

Instead of making resolutions that focus on a negative, why not focus on something positive for 2016?

Take a moment and think about the good things in your life right now. What are you most grateful for? What would you like to have more of in the New Year? Visualize that one thing. How does that one thing make you feel? Try to choose one word or one symbol to represent the positive thing or feeling you would like to experience more of in 2016.

Set an intention to bring more of that ‘one thing’ in to your life in 2016. Spend some creative time with it. Draw a picture that you can keep referring to throughout the year.  Take a walk by yourself and breathe your ‘one thing’ in. See yourself surrounded by it, embraced by it.

Share your ‘one thing’ with us. We would love to hear from you as we cheer each other on for a 2016 filled with Health and Happiness!

-Marie, Health and Happiness Team Leader

2016