Yeah! It's Blue Monday

Despite today being labelled as Blue Monday, there's no reason to be feeling down on this or any other day.

The sun is shining, the sky is blue. A lovely change from the rain and wind over the last few weeks.

After a flurry of snow at the weekend, the day's are getting longer and we're slowly but surely heading into Spring.

Even if you're counting the cost of Christmas, if you're overdrawn and running up debts on your credit cards or find you're struggling to make ends meet at this time of the year, make a decision to manage your money better.

If you're feeling the effects of over indulgence, make a commitment to improve your health - get active, eat a healthier diet and look after yourself this year.

If you've already fallen off the 'New Year Resolution' or Dry January bandwagon - don't give up, get back on track and keep going.

I've managed to commit to (and achieved) a daily yoga practice and completed the 7 Day Juice and Soup Challenge. I find it helps having the motivation of not only shifting a few of those Christmas pounds but seeing a tick every day of the year so far on my daily yoga schedule!

You can expect a few slip-ups along the way but that doesn't mean you've failed. Think about the reasons you want to change and commit to taking one or two steps to making those changes. Success breeds success.

If you try and do too much all at once or beat yourself up too often - you're more likely to give up completely. Change your habits one day at a time and celebrate your small achievements along the way.

Patience and persistence, focus and commitment will get you there.

If you want to make real and lasting changes - change your habits one day at a time with the 91 Day Challenge or if that's too much of a stretch - ask me about the 31 Day version.

Find your potential in 2016.

(Photo credit: Wikipedia)

Are you up for a challenge?

What is it about October - it's the month for giving things up.

Stoptober - the NHS encourage you to become a non-smoker.
Go Sober - to go alcohol-free for a month for Macmillan Cancer.

All great reasons to change a bad habit.

Perhaps after the Summer holidays people come back with a new perspective on life.  When you've had a change of scenery and done something different for a couple of weeks, you realise what's not working in your life and become more away of the things you want to change.

Many people get the chance to focus more on their activity levels and eating habits while on holiday - both good and bad.

What do these challenges have in common?

• You commit and sign up
• You get daily reminders
• You receive support, motivation and encouragement
• There's a reward - look good, feel better
• They last for a few days or a whole month
• They give you a head-start - the rest is up to you.

You get a chance to raise money for a good cause if you get your friends and family to sponsor you.   Money is a great motivator

The key thing about changing a habit over the course of a month is that you're more likely to stick with it if you can do it for 28 days.

The support, motivation and accountability are there to help you stay focused and on track.

October is a great time of year to change a habit or create a new one.  It's only three months until the end of the year, still time to make a few changes before Christmas.

So what could you achieve in 91 Days?

Why not sign-up for the 91 Day Challenge and find out. Try it free for 7 days and you'll see how it can work for you - details and to arrange time for a chat here.

7 Ways to Create Resolutions and Habits for the Year

So how are your New Year Resolutions going?  We’re three weeks in to the year and no doubt, like many other people you’ve started the year with good intentions.

Perhaps you’re going for a dry January and giving up alcohol or you want to kick start your health by joining the gym, giving up smoking or eating more healthily or even starting a diet.  Are you always resolving to do the same thing but somehow never make it stick?

You’re certainly not alone.  Here are a few quick tips to get you back on track and make your new habits (resolutions) stick.

Take your time: New habits don’t happen overnight so be patient.  Give yourself at least 30-60 days for a new way of working or being to become a habit.

Be positive: Resolutions are really nothing more than replacing bad habits with good habits.  However, resolutions are often seen as ‘giving up’ something.  Change your perspective and turn it around to think about what you’re gaining.

Be specific: The clearer and more specific you are about what you want the more likely you are to achieve it.

Write it down: Any resolution or goal becomes more real when you write it down.  You’ve got it out of your head where it’s just a thought or idea and put it on paper.

Create a plan: Once you’ve decided what it is you want to achieve, create a plan to make it happen.  How much time is involved?  What support do you need?  How can you make your new habit part of your daily routine?

Get accountable: Tell family, friends, a colleague what you want and what you need from them.  They can help you to stay focused and on track when your resolve starts to waver.

One step at a time: Don’t bite off more than you can chew.  Start small and build on your success.

Need help with your resolutions and habits for 2015 - take a look at the 90-Day Habit Mastery or check out my latest newsletter for additional tips to creating and achieving your 'resolutions'.

The Power of Teams

Every year I'm in awe of the Teams taking part in the Tour de France and now the Tour of Britain.

I only started watching it a few years ago and at the beginning didn't understand what on earth was going on.

The riders work as a well oiled machine - working together to get their man to the front at just the right moment - whether it's the sprinter, the hill climber or the leader hoping for the yellow jersey.

Using slip streaming to save energy and taking turns at the front of the 'train'.  Dropping back as a team to bring a key team member to the front who's fallen behind.  Making sure the leaders are fed and watered along the whole route.  Looking out for everyone else - it's not one rider, one race.

How they have the strength, determination and sheer guts to ride over 150km, often up hill and still have the energy to sprint to the line is impressive.

It takes hours of training and miles and miles in the saddle but just goes to show what the human body is capable of when you focus on the end goal.

English: Tour of Britain (Photo credit: Wikipedia)

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• Wiggins in Tour of Britain defence

Forward planning for Christmas

Now's the time to plan for Christmas.

Yes really!  Get a head start and get out to the sales - stock up on wrapping paper, Christmas cards and decorations that are now going for a song.

Plan your present lists for family and friends - buy them in the sales - either now or as you go through the year, so you avoid that last minute dash for presents or having to deal with the crush of the crowds in December.

Start saving now - Christmas is one of the most expensive times of the year and if you've maxed out your credit cards to pay for it then setting aside a regular amount each month makes more sense and can avoid you getting into debt.  Open a savings account, put aside £50 a month and by December you'll have £600 towards Christmas.

Do the same for a holiday fund - save up a set amount each and every month into your savings account and by the time you book your holiday you'll already have a pot of money towards it.

Think about what worked and what didn't over the holiday period.  How much did you overspend by?  How much food and drink was wasted?  Yes it's great to over indulge once in a while and enjoy those seasonal treats but not if it ends up in unnecessary waste.  Make a note of what you could change next time around.

Christmas should be about being with friends and family and not about the material things in life.

(Photo credit: Wikipedia)

The power of accountability to increase results

If you want to achieve something - you're far more likely to do so if you've made yourself accountable.

At the beginning of the year - along with 25% of the population I decided to 'do more exercise and lose weight'.  To make sure I stood a better chance of success I buddied up with a friend.

We set our goals for the amount of exercise and target weight and then we've been checking in with each other regularly throughout the week.  First thing in the morning - stating what we're committing to for that day and then being able to say if we achieved it or not the following day.

It works a treat - there's an element of competitiveness in making sure that we're not the one who slips behind, it helps us stay focused and on track and more importantly there's the accountability that makes even more certain we do what we say we're going to do!

It's the way so many of the slimming programmes work where there's a weekly weigh-in - you're being held accountable by the rest of the group and you don't want to feel bad or let others down.

I hold clients accountable by checking in with them regularly - either weekly or fortnightly.  Weekly works best - especially at the start.  Daily is even more powerful.

So how can you make yourself more accountable?

• Get yourself a buddy, mentor or coach or team up with a friend or colleague.
• Set the goals that you want to achieve or the habit you want to create.
• Create an action plan, structure or routine to follow.
• Check in regularly.

(Photo credit: Wikipedia)

After the workshop is over ...

You've just come back from a really inspiring workshop - full of great ideas and you have a list of all the tips and information you've absorbed, enthused with all the things you're going to do and change.

You get home - it's been a long day, so you grab a bite to eat, switch off and relax.

The next day - you add the training folder full of notes to the pile or slot it on to a bookshelf.  You might be thinking about some of the things you learned on the day.

During the course of the next week you might implement a few of the things you picked up with the motivation of your new found enthusiasm but within a couple of weeks you've probably forgotten most of it and you've slipped back into your usual habits and routine.

So, how do you make the intention stick?  How do you make the changes and keep the momentum going until they've become new habits or ways of working or being that you want.

As soon as possible after the seminar, workshop or event - review the material and your notes.  The more often you review the more likely it will stick in your longer term memory.

Set your intention and focus.  What is it that you really want to achieve by making these changes or doing things differently, what is the underlying benefit that you'll get from it (it's often not what you initially think)?

Don't try to change too much at once - you'll feel overwhelmed and more likely to stop doing everything.  Just make one small change at a time.

Make it easy - how are you going to fit these new changes into your work or lifestyle?  If it's too complicated or expensive it's less likely to happen.  Ironically, you might want to make the changes but you're 'too busy' ... 'you'll do it later' and of course 'later' never happens.

Commit to taking action.  If you've come away with a list of 'to-dos' add them to your daily, weekly, monthly action list - set aside time for them.

Follow-up - both with yourself and others.  If you've committed to doing something, review your progress on a regular basis - you're less like to fall off the wagon and more likely to stick with it.

The key to success and the way to get the greatest benefit from any training or self-improvement course is to make yourself accountable, constantly review your progress and keep motivated.

(Photo credit: Wikipedia)

Newsletter: Turn your resolutions into habits that stick

At this time of year many of us set New Year Resolutions - you're going to lose weight, get fit, earn more money, learn how to do x.

Most will have quit by mid February and many give up before the end of the month or don't make it past week one.

Take your time

It takes 30 days or 30 repetitions to develop a new habit. So if at first you don't succeed, get yourself back on track and keep going.

Remember how long it took to drive a car or ride a bicycle - it was hard work at first and took a lot of attempts to get it right. Now you don't even think about what you're doing. It's become automatic.

- What would you like to do differently?
- How will you feel when you've achieved it?
- What will it look like?
- What one action can you take this week towards this?

Write it down ...



You can read the rest of the article "Turn your resolutions into habits ..." or subscribe to the free monthly newsletter - enter your details on the right and get "7 Essential Time Tips For Instant Results".

The 2012 Olympic Legacy

The dust has settled over another Olympic games and our athletes have done us proud.

There are few who can have appreciated the astounding amount of dedication, hard work, sacrifice and shear passion that has gone in to making the games what it was and for taking all those athletes on to the podium.

The 2012 games has been "Inspire a generation".  It's inspired us all to get involved if only watching and cheering on our teams from the sofa but the feel good factor has been there in abundance.

It starts with the basics - encouraging children to get out and exercise, get involved in sport at school and not spend so much time indoors on their computers and play stations.  Get them while their young so their talent can be spotted, encouraged and nurtured with the right training and coaching or just to give them the right attitude towards being fit and healthy.

It's never too late to start - we all heard stories of those athletes who had only been training together for a few months or had only recently come into their sport.

• Be inspired to get on a bike, go out for a walk, jog or even a run.
• Get in to the pool and do a few lengths.
• Perhaps you'll even be inspired to take up or try one of the many other sports.

You too can grab the inspiration and motivation which the games has generated and decide what you'll commit your drive, dedication and focus to - not just in terms of fitness but in other areas too.

What do you want to achieve in your life in the next four years?  Make a commitment and create a plan to get you there.  Find the people who can help - get your own team of coaches, trainers and a training partner to support, motivate and encourage you.

What legacy will you take with you from the games?

Inspire a Generation (Photo credit: urbanora)

Related articles

• London 2012: Invest in elite sport for grassroots legacy, says Lord Coe (guardian.co.uk)
• Olympics 2012: have we inspired a generation of future athletes? (telegraph.co.uk)
• Leadership and Motivation (davidferrers.com)

How to get to the top of your game

The Olympic games are due to start in under two weeks. Years of hard work, determination, planning and preparation will culminate in athletes at the peak of their performance competing for those gold medals.

It takes years of focus, dedication and commitment to get them to this point. Their reward is standing on the podium, as well as the financial benefits.

Although I only have a passing interest in sport as such and only tend to watch the big events, I can appreciate the dedication and commitment they make to get them to the top of their game and it's impressive to see.

Not only do these people have great talent and a passion for their sport, that has been nurtured from an early age but they also have the support, motivation and accountability of the team around them, including their coaches, to enable them to achieve their full potential and they've put in the hours to get them where they want to be ...

Read the full article: 'How to get to the top of your game' in this month's newsletter - here.

Each month's newsletter gives you tips, information and resources to help grow your business and improve your work life balance - direct to your inbox.

You can get the latest issue and a Free Report - "7 Essential Time Tips" by entering your details in the box on the right.

  (Photo credit: Wikipedia)

Take A Fresh Look At Your Business

I ran a Bite-sized Learning session earlier this week for the Brighton Chamber.  At events like this, it's always interesting talking to a group of different businesses.  While many of their challenges are the same there are always unique aspects that make a one-size fits all approach impractical.

Talking about it can make you realise that you're not alone.  Others may be experiencing something similar and quite often have solutions that you may not have thought about.

The principles of planning and prioritising can be applied to any business - HOW it's applied, will vary from business to business and from one individual to another.

We all have our different ways of working from the early riser, to the night owl.  From the more logical and analytical to the more creative.

We all have different demands and expectations from the buyers of our products and services and those need to be managed within the day-to-day processes of the business.

Get a fresh pair of eyes.  It's always helpful to take a look at what you do on a day-do-day basis and find ways to improve what you do and how you're currently working.

You can do this by stepping away from your business for a short while - book time once a week or once a month when you can take a look at your business in a different light.   A bit of brain-storming can highlight the areas you need to focus on.

Do this by yourself or arrange some time with a trusted colleague, friend or mentor to get a fresh perspective on what you're doing.  Join a mastermind group - where you can get ideas, support and inspiration.  You might be pleasantly surprised at the difference a few changes can make and where the ideas might come from.

You can get a fresh perspective for free and find out what you can do to change with a 30 minute Strategy Session - book online, call or email me today.

Image: Photography by BJWOK / FreeDigitalPhotos.net

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Blue, Blue Monday

Today is the day of the year when we're all supposedly feeling depressed.  It's cold dark and gloomy, the glow of the Christmas holiday is  fading, New Year's Resolutions have already been broken and we're regretting the over-indulgence and spending as the credit card bills arrive and you don't get paid until the end of the month and the Summer seems like a long way off.

Well today is most certainly blue - as I write this, the sun is shining, there's a lovely blue sky out there and I'm watching the birds on the feeders in my garden which is bathed in winter sunshine.

So how can you beat the January blues?  Start by thinking positively - if you look for the negative then you'll find it.

Keep things in perspective.  If you've got food in the refrigerator, money in the bank, a roof over your head and somewhere to sleep - you're better off than 75% of the world, so be grateful for what you do have.

If you want to know how to keep those New Year resolutions, you just need to read January's newsletter for a few tips to keep the motivation going throughout the year.

Take a look at your life as it is now - what do you want to change.  Rather than moan about it and feel worse - decide to do something.  If you're not sure where to start do the Life Balance exercise - it will show you were you need to focus and give you a few ideas.

Don't just plan your Summer holiday but plan a few breaks throughout the year.  Easter is coming up in April, there's a long weekend to celebrate the Queen's Diamond Jubilee in June.  Take advantage of the long weekends for a few days away at least once a quarter.

Get out in to the fresh air and sunshine.  Even though it's January, it's not cold and grey every day (like today).  Wrap up warm and go for a brisk walk in your lunch break or on the way in to work.

Budget your finances, so you know how much you have to spend each month and put a little away to save up for those special occasions or unexpected expenses.  Take a look at the More Money e-Course to help you get on top of your finances and start saving for your future.

Image via Wikipedia

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• Top 7 Blog Posts of 2011 (clareevans.blogspot.com)

January Newsletter: How To Achieve What You Want In 2012

"Setting out at the beginning of a new year as you intend to continue is always a good starting point.

However, most people slip back into bad habits or forget all about those New Year resolutions by about mid- February if not before.

But how can you make those resolutions stick?

How can you make sure that all those good intentions and possibilities at the beginning of the year actually continue? ..."

Read the full article: 'How To Achieve What You Want In 2012' in January's newsletter - here.

Register for the free monthly newsletter and get additional tips, information and resources to help grow your business and improve your work life balance direct to your inbox once a month - www.clareevans.co.uk.

Related articles

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• November Newsletter: Are You Suffering From Information Overwhelm? (clareevans.blogspot.com)

December Newsletter: Review Your Year, Ensure Your Success + Two Special Offers

"You've worked hard all year, so now's the time to enjoy a well-earned break and take some time to enjoy and celebrate your successes this year.

Whatever's happening for you - the end of one year and the start of the next is a great time to review your successes and challenges for the past year and there have certainly been a few for all of us.

With the recession still biting hard, governments and countries going into meltdown and powers beyond our control having an impact on all our lives, it can be hard to stay positive.

Set aside some time between now and the end of the year for an Annual Review and give yourself a pat on the back....."

Read the full article: 'Review Your Year, Ensure Your Success' in December's newsletter - here.

Register for the free monthly newsletter and get additional tips, information and resources to help grow your business and improve your work life balance direct to your inbox once a month - www.clareevans.co.uk.

12 Days of Productivity tips, resources and Special Offers

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Related articles

• November Newsletter: Are You Suffering From Information Overwhelm? 
• What Have You Achieved This Year

You're Never Too Old

Image by Getty Images via @daylife

Over the weekend Fauja Singh completed the Toronto marathon to become the oldest marathon runner at the age of 100 and he only started running 10 years ago.

It goes to show that you're never too old to start something new and while the thought of running a marathon might seem daunting - it's also something that anyone can do with a little planning and a reasonable amount of training.  Think of the number of first timer runners at the London Marathon each year.

If you've never run before, don't let that put you off.  When you start running for the first time, you're not expected to run a full marathon straight off.  Start slowly with a mix of walking/jogging or just brisk walking for 20 minutes if you've not exercised for a while.  Gradually increase the amount of running time against walking until you can run/jog continuously for 30 minutes.

Following a training plan to build you up over several weeks or months, depending on your target.

I've not yet made it to marathon distance but I have run several half-marathons and have another one coming up next year. Before I started running in my 30s I'd never run before - except for the bus and got started the slow and steady route.

It's the same with anything you want to learn or do.  Start slowly and build up your skills and expertise.  Get lessons, get trained, talk to an expert.

Don't forget - overnight success takes years of hard work and training.

Taking Time Out From Your Business

While many people are currently off on holiday and things in business tend to slow down - now is an ideal time to take a step back from your business and look at where you're going, what you're doing and why.

You can take your foot off the pedal for a couple of weeks.  Many of your clients are off on holiday, so perhaps you've had a chance to catch up with yourself.

Why not book a day or at least half a day out of the office and get down to some strategic thinking (you can do this at any time of the year).

Go somewhere different and inspiring - not your usual business environment - it helps to stimulate creativity.

• Where is your business right now?
• Is it where you want it to be?
• Do you have the right clients and customers?
• Are you working with the right people?
• Do you have enough business coming in?
• Are you focusing on the right things?
• Where would you like to be in the next 6, 12, 18 ... 24 months?

Business planning seems to be a bit of a hot topic - it was the topic of a recent webcast, it's coming up in conversation time and time again and it's a key starting point for anyone's business.

If you don't have a business plan - set aside time to create one right now!  Listen to this webcast and then get a copy of my one-page business plan.

How To Create And Successfully Implement Your Business Plan

Put your existing plans into practice and see the difference you can make in just 30 days with the support and motivation of online coaching - Transform Your Business


Image credit: Nutdanai Apikhomboonwaroot / FreeDigitalPhotos.net

June Newsletter: How To Squeeze More Into 24hrs

"You may only have 24 hours in the day but how can you manage to squeeze an extra hour into it?

Plan your time every day

Plan your time at the beginning of each week. Simple but effective and it really will make a difference.

Spend just 5-10 minutes each day, planning your tasks and actions for the day. You'll be more focused and more effective and waste less time on low priority tasks."

Read the rest of the article here .

Register for the free monthly newsletter and get additional tips, information and resources to help grow your business and improve your work life balance direct to your inbox once a month - www.clareevans.co.uk.

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• April Newsletter: How To Survive The Bank Holidays (clareevans.blogspot.com)

Image by Dalo_Pix2 via Flickr

May Newsletter: How To Give Your Business A Boost

It's not easy trying to find time to grow your business when you're just managing to get everything done in a day and working long hours as it is.

When your time is limited or if you want to avoid working long hours, evenings and weekends, it's important to know what works for your business.

Make sure you focus on the key activities that are really going to make a difference.

Read the rest of the article here.

Register for the free monthly newsletter and get additional tips, information and resources to help grow your business and improve your work life balance direct to your inbox once a month - www.clareevans.co.uk.

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• April Newsletter: How To Survive The Bank Holidays (clareevans.blogspot.com)
• March Newsletter: Never Be Late Again (clareevans.blogspot.com)

M.A.D. The Ostrich Factor

Image by quinn.anya via FlickrThere's a well known saying that ostriches hide their heads in the sand to avoid predators on the basis that if they can't see it, it can't see them.

We use it to describe someone who is avoiding something unpleasant or something they don't want to face up to.  It doesn't mean that the unpleasantness is going to go away - it's still very much there.

Someone made a comment the other day that someone had avoided doing my Time Audit because they were worried about what it might tell them.  Now there's avoid technique at it's best.

Isn't it better to admit your short-comings, face up to the reality and be able to do something about it rather than continue in blissful ignorance.

Yes it can be tough admitting that we not perfect.  However, once you've acknowledged your shortcomings at least you can start to do something about them.

Change doesn't have to be scary and you won't get anywhere being an ostrich.

January Newsletter: How To Achieve Success In 2011

Well, we're full of New Year promise and all the expectation for the year ahead. Of course it's the time of year when some of us are setting New Year Resolutions.

- This year I'm going to get fit ...
- This year I really am going to lose weight ...
- This year I really am going to stop smoking ...
- This year I'm going to take a proper holiday ...
- This year I'm going to ...

Are you the sort of person who always sets New Year Resolutions but has usually given them up by February?

For those of you who need a helping hand here are a few tips...

You can read the rest of the article in this month's newsletter, just register on my website or click here.

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