Healthy Mindset Living

Skilled and compassionate Personal and Professional Development Strategist with a concentrated focus on the intersection of psychology, well-being, and mindful living. 

Empowering high-performing individuals to harness the transformative power of mindfulness, intentional living, and a robust growth mindset as the direct route to a healthy, balanced, and successful life - both personally and professionally. 

Leveraging my extensive experience as a founder, CEO, and mother of four, I bring authentic understanding and practical strategies to support my clients on their unique journeys.

carolyn@healthymindsetliving.com

https://www.healthymindsetliving.com/

Personal & Professional Development Strategist ✨

fassforward

Dr. Frost empowers clients to harness the transformational power of mindfulness, intentional living, and a robust growth mindset as the direct route to a healthy, balanced and successful life - both in and out of the workplace. 

With two decades of experience, and extensive study in health, wellness, sociology, and psychology, she believes that everyone can cultivate the skills to create optimal health, peak performance, confidence in every situation, and deep inner joy. Dr. Frost’s welcoming presence, practical strategies, and comprehensive approach enables leaders and their teams to elevate their performance by first understanding and subsequently modifying negative behavioral patterns - awareness always precedes change!

Executive Coach

Balance Yoga & Wellness

I'm a healthy mindset coach for modern women who want more from their life.

More happiness, health, inner calm, and deep connection.

Together, we will uplevel your thoughts, so you can experience the full spectrum of your life, while you create the most incredible future.

Healthy Mindset Coach & Yoga Instructor 

Lifestyle Design | Well-Being Enthusiast | Mom of 4 | Yoga Junkie l Forever Student l Follow me for Daily Posts to Live a More Connected, Happy & Mindful Life 🌿

Struggling to find balance between well-being and work?  
Here's the secret👇🏼


... there is no secret.

It just takes a little time and attention to figure out what does 
and doesn't work in YOUR life.

Only you can know that. 

I help high-performers like you create greater balance, 
health, and success in life and work through a genuine 
blend of:

Mindful Living + Well-Being + Personal Growth 🌿

As a founder, CEO, and busy mom of four, I've walked the same path 
and understand the challenges firsthand.


🌿 More about me here: 

https://www.healthymindsetliving.com/my-story

🌿 Join 3k + and subscribe to my weekly newsletter, packed with tips 
and strategies to live a mindful, happy, healthy life

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10 Tips for Silent Influence

(Simple body language hacks to project confidence) 


I took a body language course in college

It remains one of the best and most memorable classes I've ever taken


𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗺𝘆 𝟭𝟬 𝘁𝗼𝗽 𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆𝘀:

1 --> 𝗦𝘁𝗿𝗼𝗻𝗴 𝗘𝘆𝗲 𝗖𝗼𝗻𝘁𝗮𝗰𝘁
Enhance engagement and confidence
𝘜𝘴𝘦 𝘵𝘩𝘦 '50/70 𝘳𝘶𝘭𝘦': 50% 𝘸𝘩𝘦𝘯 𝘴𝘱𝘦𝘢𝘬𝘪𝘯𝘨, 70% 𝘸𝘩𝘦𝘯 𝘭𝘪𝘴𝘵𝘦𝘯𝘪𝘯𝘨

2 --> 𝗢𝗽𝗲𝗻 𝗣𝗼𝘀𝘁𝘂𝗿𝗲
Encourage trust; avoid crossed arms/legs
𝘏𝘢𝘯𝘥𝘴 𝘭𝘰𝘰𝘴𝘦𝘭𝘺 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘴𝘪𝘥𝘦𝘴

3 --> 𝗣𝘂𝗿𝗽𝗼𝘀𝗲𝗳𝘂𝗹 𝗚𝗲𝘀𝘁𝘂𝗿𝗲𝘀
Strengthen messages with deliberate hand movements
𝘚𝘺𝘯𝘤 𝘩𝘢𝘯𝘥 𝘨𝘦𝘴𝘵𝘶𝘳𝘦𝘴 𝘸𝘪𝘵𝘩 𝘬𝘦𝘺 𝘱𝘰𝘪𝘯𝘵𝘴

4 --> 𝗠𝗶𝗿𝗿𝗼𝗿
Enhance rapport by subtly copying gestures
𝘜𝘴𝘦 𝘢 𝘣𝘳𝘪𝘦𝘧 𝘥𝘦𝘭𝘢𝘺 𝘵𝘰 𝘢𝘷𝘰𝘪𝘥 𝘣𝘦𝘪𝘯𝘨 𝘰𝘣𝘷𝘪𝘰𝘶𝘴

5 --> 𝗦𝗺𝗶𝗹𝗲
Increase warmth and approachability
𝘚𝘮𝘪𝘭𝘦 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘦𝘺𝘦𝘴 𝘵𝘰𝘰

6 --> 𝗡𝗼𝗱
Signal active listening and understanding
𝘋𝘰𝘯'𝘵 𝘯𝘰𝘥 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩, 𝘵𝘩𝘪𝘴 𝘤𝘢𝘯 𝘶𝘯𝘥𝘦𝘳𝘮𝘪𝘯𝘦 𝘢𝘶𝘵𝘩𝘰𝘳𝘪𝘵𝘺

7 --> 𝗦𝗽𝗮𝘁𝗶𝗮𝗹 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀
Keep a comfortable distance to respect personal space
𝘊𝘭𝘰𝘴𝘦𝘳 𝘪𝘯 𝘤𝘢𝘴𝘶𝘢𝘭, 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘪𝘯 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭

8 --> 𝗟𝗼𝘄𝗲𝗿 𝗬𝗼𝘂𝗿 𝗩𝗼𝗶𝗰𝗲
Use a calm tone to project authority
𝘉𝘳𝘦𝘢𝘵𝘩𝘦 𝘥𝘦𝘦𝘱𝘭𝘺 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘱𝘦𝘢𝘬𝘪𝘯𝘨 𝘵𝘰 𝘤𝘢𝘭𝘮 𝘢𝘯𝘥 𝘭𝘰𝘸𝘦𝘳 𝘺𝘰𝘶𝘳 𝘷𝘰𝘪𝘤𝘦 𝘯𝘢𝘵𝘶𝘳𝘢𝘭𝘭𝘺

9 --> 𝗦𝘁𝗲𝗮𝗱𝘆 𝗣𝗮𝗰𝗶𝗻𝗴
Convey confidence with controlled movements
𝘋𝘦𝘭𝘪𝘣𝘦𝘳𝘢𝘵𝘦𝘭𝘺 𝘴𝘭𝘰𝘸 𝘺𝘰𝘶𝘳 𝘱𝘢𝘤𝘦 𝘸𝘩𝘦𝘯 𝘦𝘯𝘵𝘦𝘳𝘪𝘯𝘨 𝘢 𝘳𝘰𝘰𝘮 

𝟭0 --> 𝗣𝗼𝘀𝘁𝘂𝗿𝗮𝗹 𝗘𝗰𝗵𝗼𝗶𝗻𝗴
Align your posture with others to foster connection
𝘌𝘤𝘩𝘰 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘱𝘰𝘴𝘵𝘶𝘳𝘦𝘴, 𝘭𝘪𝘬𝘦 𝘴𝘪𝘵𝘵𝘪𝘯𝘨 𝘶𝘱 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵


PS ~ What would you add?


--


♻️ Helpful? Repost to support your network

🌿 Follow me Dr. Carolyn Frost for daily tips for an intentional + successful life

Dr. Carolyn Frost

12 MVP Life Skills (you never learned in school)


Read 2 books/month + apply what you learn 

Imagine what could change 🤯


𝟭 --> 𝗚𝗼𝗮𝗹 𝗦𝗲𝘁𝘁𝗶𝗻𝗴

*Write out specific + measurable goals daily 
*Visualize your success for 2 min each day
*Break down big goals - take the Next Best Step

𝟮 --> 𝗧𝗶𝗺𝗲 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁

*Figure out what’s important - prioritize it
*1-3-5 Rule: Complete 1 large, 3 medium, and 5 small tasks daily
*Use timers to manage task length

𝟯 --> 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗜𝗻𝘁𝗲𝗹𝗹𝗶𝗴𝗲𝗻𝗰𝗲

*Journal to understand thoughts and emotions
*Full body listening when others are speaking - phone down
*Express gratitude and appreciation freely (include yourself!)

𝟰 --> Negotiation

*Know what your goals are in advance
*Mirror: repeat the last 3 words spoken
*‘If-then’ language fosters a give and take dynamic

𝟱 --> 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗶𝗼𝗻

*30 Sec Rule: State your main point w/in 30 seconds for clarity and engagement
*Align your body language with your words
*Echo Technique: Use "So, you're saying..." to confirm understanding

𝟲 --> 𝗖𝗵𝗮𝗿𝗶𝘀𝗺𝗮

*Power + Warmth + Presence = Charisma
*Be interested in others - ask questions
*Smize - smile with your eyes (IYKYK 😉)

𝟳 --> 𝗙𝗶𝗻𝗮𝗻𝗰𝗶𝗮𝗹 𝗟𝗶𝘁𝗲𝗿𝗮𝗰𝘆

*Use an app or spreadsheet to monitor spending
*Educate yourself to improve your money mindset 
*Repeat, "I am in sync with the energy of abundance and wealth"

𝟴 --> 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀

*Start and end your day with 3 deep breaths
*Put your fork down at least once while eating
*Single- task to enhance presence

𝟵 --> 𝗛𝗼𝘄 𝘁𝗼 𝗙𝗮𝗶𝗹

*Fail Successfully: Write down the positives from ‘failures’
*Treat failures as experiments / learning opportunities
*Remember... failure is an expected and inevitable part of the process

𝟭𝟬 --> 𝗣𝘂𝗯𝗹𝗶𝗰 𝗦𝗽𝗲𝗮𝗸𝗶𝗻𝗴

*Speak daily in front of a mirror
*Speak up more often - at least once in every meeting/gathering
*Record and review practice sessions for improvements

𝟭𝟭 --> 𝗦𝘁𝗿𝗲𝘀𝘀 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁

*Daily activity and outdoor time to lessen stress  
*Try a calming scent like lavender or chamomile (candle, spray, oil…) 
*Use relaxation techniques regularly - yoga, breath work, journaling

𝟭𝟮 --> 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻

*Set personal rewards for task completion
*Set up effective systems to not rely so heavily on motivation
*Surround yourself with positivity 


𝘙𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘣𝘰𝘰𝘬𝘴 𝘭𝘪𝘴𝘵𝘦𝘥 𝘪𝘯 𝘤𝘰𝘮𝘮𝘦𝘯𝘵𝘴!

What would you add??

--

♻️ Helpful? Repost to support your network

🌿 Follow me Dr. Carolyn Frost for daily tips on healthy, happy, intentional living

I am a forever student.

A mother of 4 incredible children and a sweet little pup called Coco.

I am a wife, a sister, and a daughter.

A maker of dinner and a (slightly compulsive) cleaner of the house. A lover of books, Sunday afternoon naps, and sad country music. A driver of So Many carpools.

A proud business owner. A dedicated friend, a passionate yogi, and a holistic personal development coach.

I am thrilled to harness my 40+ years of life experience and (what feels like 1,000 years of!) formal education to help you create the life of your dreams. 

Not of my dreams. 

Or of your friend’s dreams.

Yours.

Do you know what that life looks like?

I'll help you imagine what's possible, then we'll get there together.

✨

Let's check in on your goals and hopes over a free Connection Call to see if our styles align! 

Sign up here! https://live.vcita.com/site/c17ev9k5lhtvk2z3/online-scheduling?service=hetku1atj46iyx5n

Balachandar R

We all have different approaches to conflict. 

I remember learning the "Thomson-Kilmann Conflict Model" early in my career for understanding productive and healthy approaches to conflict. 

The research also shows that having healthy discourse within a psychologically safe workplace is needed for companies to truly thrive, e.g. better work outcomes, more inclusive environment, stronger relationships, higher job satisfaction, etc. 

Yet typically we're taught conflict is a negative, even from a young age.

Sharing some helpful tips from Dr. Carolyn Frost on navigating conflict with emotional intelligence to lean into these conversations more effectively and shift our perspective to having healthy discourse.    

Source: Harvard Business School; https://lnkd.in/gQDBS-k5
Source: Harvard Business Review; https://lnkd.in/gMjipwCW

#conflictresolution #workplaceculture #humanresources #workplacecommunications #emotionalintelligence #growthmindset #mentalhealth 

12 Ways to Turn Conflict into Opportunity (Hint ~ Lead with EQ) 


Boost personal and professional growth, reduce stress, and improve relationships when you handle conflict with EQ

𝗛𝗲𝗿𝗲'𝘀 𝗵𝗼𝘄 👇🏼

𝟭 --> 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗶𝘀𝘁𝗲𝗻𝗶𝗻𝗴
Engage fully to understand before responding to reduce misunderstandings

𝟮 --> 𝗨𝘀𝗲 "𝗜" 𝗦𝘁𝗮𝘁𝗲𝗺𝗲𝗻𝘁𝘀
Communicate with "𝘐 𝘧𝘦𝘦𝘭" phrases to decrease defensiveness

𝟯 --> 𝗦𝘁𝗮𝘆 𝗖𝗮𝗹𝗺
Use breathing techniques (try 4-7-8) to maintain composure and de-escalate tension

𝟰 --> 𝗥𝗲𝗰𝗼𝗴𝗻𝗶𝘇𝗲 𝗮𝗻𝗱 𝗠𝗮𝗻𝗮𝗴𝗲 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗧𝗿𝗶𝗴𝗴𝗲𝗿𝘀 
Identify and control your emotional triggers to prevent escalation

𝟱 --> 𝗔𝗴𝗿𝗲𝗲 𝘁𝗼 𝗗𝗶𝘀𝗮𝗴𝗿𝗲𝗲
Accept unresolved issues and respect differing views

This is a mainstay in our house "𝘈𝘨𝘳𝘦𝘦 𝘵𝘰 𝘥𝘪𝘴𝘢𝘨𝘳𝘦𝘦 𝘢𝘯𝘥 𝘮𝘰𝘷𝘦 𝘰𝘯" + (even a half-hearted) handshake goes a long way 

𝟲 --> 𝗠𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀
Adapt to the emotional tone of conversations for effective communication

𝟳 --> 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗘𝗺𝗽𝗮𝘁𝗵𝘆
Understand others' perspectives to bridge differences and ease tensions

𝟴 --> 𝗔𝗱𝗱𝗿𝗲𝘀𝘀 𝗜𝘀𝘀𝘂𝗲𝘀 𝗗𝗶𝗿𝗲𝗰𝘁𝗹𝘆
Confront conflicts promptly to avoid resentment and larger problems

𝟵 --> 𝗦𝗲𝘁 𝗖𝗹𝗲𝗮𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀
Know and communicate your limits clearly to avoid misunderstandings

𝟭𝟬 --> 𝗦𝗲𝗲𝗸 𝗖𝗼𝗺𝗺𝗼𝗻 𝗚𝗿𝗼𝘂𝗻𝗱
Start from mutual agreements to foster cooperation and ease resolution

𝟭𝟭 --> 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀, 𝗡𝗼𝘁 𝗕𝗹𝗮𝗺𝗲
Collaborate on finding solutions rather than assigning blame to enhance outcomes

𝟭𝟮 --> 𝗙𝗼𝗹𝗹𝗼𝘄 𝗨𝗽
Reconnect post-conflict to check in and strengthen relationships 


PS ~ What else would you add? 

--

♻️ Helpful? Repost to support your network

🌿 Follow me Dr. Carolyn Frost for daily tips to live a happy, healthy, intentional life

Best way to manage burnout?

Avoid it in the first place. Here's how 👇🏼


1 --> 𝗧𝗮𝗸𝗲 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝗯𝗿𝗲𝗮𝗸𝘀
Disconnect with non-digital daily rest (read, take a nap…)

2 --> 𝗦𝗲𝘁 𝗖𝗹𝗲𝗮𝗿 𝗪𝗼𝗿𝗸-𝗟𝗶𝗳𝗲 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀
** Write out your priorities so you can effectively set and communicate boundaries

3 --> 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝘀𝗹𝗲𝗲𝗽
Take the tv out of your bedroom (sorry!)

4 --> 𝗗𝗲𝗹𝗲𝗴𝗮𝘁𝗲 𝗧𝗮𝘀𝗸𝘀
Equip others with the necessary info AND authority to complete tasks

5 --> 𝗟𝗲𝗮𝗿𝗻 𝘁𝗼 𝗦𝗮𝘆 𝗡𝗼
Try “I appreciate the offer, but I can’t commit to that right now” 

6 --> 𝗗𝗮𝗶𝗹𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁
A walk in the sunshine does wonders for body and mind

7 --> 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 𝗼𝗿 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗶𝗼𝗻
3 deep breaths before you get out of bed is a great start

8 --> 𝗣𝘂𝗿𝘀𝘂𝗲 𝗮 𝗵𝗼𝗯𝗯𝘆 (𝘄𝗶𝘁𝗵 𝗮 𝗳𝗿𝗶𝗲𝗻𝗱 𝗳𝗼𝗿 𝗮𝗱𝗱𝗲𝗱 𝗯𝗼𝗻𝘂𝘀) 
Find a non-work hobby to enjoy

9 --> 𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝗳𝘂𝗹 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻
Pause + put your fork down + ask “How am I feeling right now”  

10 --> 𝗚𝗲𝘁 𝗼𝘂𝘁𝘀𝗶𝗱𝗲
“The antidote to exhaustion isn’t rest, it’s nature” - Shikoba


** 𝗕𝗼𝗻𝘂𝘀! 𝗦𝘁𝗮𝗿𝘁 𝗮 𝗱𝗮𝗶𝗹𝘆 𝘄𝗿𝗶𝘁𝗶𝗻𝗴 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲 
Set a timer for 2 minutes. Write out your “3 most important things” each morning


PS ~ What else would you add?


–


♻️ Helpful? Repost to support your network

🌿 Follow me Dr. Carolyn Frost for daily tips to live a happy, healthy, intentional life 


The Science of Success: 5 Proven Strategies for Personal Growth 


You might think some people are just born with these 5 super power skills.... 

but they are (absolutely) skills you can build and develop


Try these 5 psychological techniques to level up:

𝟭 --> 𝗖𝗿𝗲𝗮𝘁𝗶𝘃𝗶𝘁𝘆: '𝗗𝗶𝘃𝗲𝗿𝗴𝗲𝗻𝘁 𝗧𝗵𝗶𝗻𝗸𝗶𝗻𝗴'
𝘎𝘦𝘯𝘦𝘳𝘢𝘵𝘦 𝘥𝘪𝘷𝘦𝘳𝘴𝘦 𝘪𝘥𝘦𝘢𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘫𝘶𝘥𝘨𝘮𝘦𝘯𝘵 𝘵𝘰 𝘦𝘯𝘤𝘰𝘶𝘳𝘢𝘨𝘦 𝘤𝘳𝘦𝘢𝘵𝘪𝘷𝘦 𝘱𝘳𝘰𝘣𝘭𝘦𝘮-𝘴𝘰𝘭𝘷𝘪𝘯𝘨 𝘢𝘯𝘥 𝘪𝘯𝘯𝘰𝘷𝘢𝘵𝘪𝘰𝘯

💡 Brainstorm or MindMap each day for 3 min (Mind Map link below)


𝟮 --> 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗜𝗻𝘁𝗲𝗹𝗹𝗶𝗴𝗲𝗻𝗰𝗲: '𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗥𝗲𝗮𝗽𝗽𝗿𝗮𝗶𝘀𝗮𝗹' 
𝘙𝘦𝘪𝘯𝘵𝘦𝘳𝘱𝘳𝘦𝘵 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘴𝘪𝘵𝘶𝘢𝘵𝘪𝘰𝘯𝘴 𝘪𝘯 𝘢 𝘮𝘰𝘳𝘦 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘰𝘳 𝘯𝘦𝘶𝘵𝘳𝘢𝘭 𝘭𝘪𝘨𝘩𝘵

💡 Ask yourself, 'How can I see this differently'?'


𝟯 --> 𝗣𝘂𝗯𝗹𝗶𝗰 𝗦𝗽𝗲𝗮𝗸𝗶𝗻𝗴: '𝗦𝘆𝘀𝘁𝗲𝗺𝗮𝘁𝗶𝗰 𝗗𝗲𝘀𝗲𝗻𝘀𝗶𝘁𝗶𝘇𝗮𝘁𝗶𝗼𝗻'
𝘎𝘳𝘢𝘥𝘶𝘢𝘭𝘭𝘺 𝘦𝘹𝘱𝘰𝘴𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘰 𝘴𝘱𝘦𝘢𝘬𝘪𝘯𝘨 𝘵𝘰 𝘳𝘦𝘥𝘶𝘤𝘦 𝘢𝘯𝘹𝘪𝘦𝘵𝘺 𝘢𝘯𝘥 𝘣𝘶𝘪𝘭𝘥 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦

💡Speak up in low-pressure environments, where you feel comfortable and supported.


𝟰 --> 𝗦𝗲𝗹𝗳-𝗗𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲: '𝗜𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻 𝗜𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻𝘀'
𝘚𝘦𝘵 𝘤𝘭𝘦𝘢𝘳 𝘨𝘰𝘢𝘭𝘴 𝘢𝘯𝘥 𝘱𝘭𝘢𝘯𝘴 𝘵𝘰 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘤𝘰𝘮𝘮𝘪𝘵𝘮𝘦𝘯𝘵 𝘢𝘯𝘥 𝘰𝘷𝘦𝘳𝘤𝘰𝘮𝘦 𝘱𝘳𝘰𝘤𝘳𝘢𝘴𝘵𝘪𝘯𝘢𝘵𝘪𝘰𝘯

💡 "When [situation X] occurs, I will perform [specific behavior Y]"


𝟱 --> 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲: '𝗦𝗲𝗹𝗳-𝗔𝗳𝗳𝗶𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗧𝗵𝗲𝗼𝗿𝘆' 
𝘙𝘦𝘨𝘶𝘭𝘢𝘳𝘭𝘺 𝘢𝘧𝘧𝘪𝘳𝘮 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘷𝘢𝘭𝘶𝘦𝘴 𝘵𝘰 𝘣𝘰𝘰𝘴𝘵 𝘴𝘦𝘭𝘧-𝘦𝘴𝘵𝘦𝘦𝘮 𝘢𝘯𝘥 𝘢𝘥𝘢𝘱𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺

💡 Recite a positive (and believable!) affirmation in the mirror each morning


PS ~ What other skills would you add to this list?

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9 Essentials for Total Wellness

(It's about more than exercise and nutrition)


Try this systematic and comprehensive approach to your well-being: 

𝟭 --> 𝗤𝘂𝗮𝗹𝗶𝘁𝘆 𝗦𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝗥𝗲𝘀𝘁
𝘌𝘯𝘩𝘢𝘯𝘤𝘦 𝘳𝘦𝘴𝘵 𝘢𝘯𝘥 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺
* Make time for non-digital rest each day
* Avoid screens one hour before sleep
* Sleep environment is dark, cool, and quiet

𝟮 --> 𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝗳𝘂𝗹 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻
𝘍𝘶𝘦𝘭 𝘣𝘰𝘥𝘺 𝘢𝘯𝘥 𝘮𝘪𝘯𝘥 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺
* Assess hunger before and during each meal
* Ask yourself, "how do I feel right now?"
* Keep foods you want to eat obvious at eye level

𝟯 --> 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁
𝘔𝘢𝘬𝘦 𝘵𝘪𝘮𝘦 𝘧𝘰𝘳 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘦𝘷𝘦𝘳𝘺 𝘥𝘢𝘺
* Do short 10-minute workouts daily
* Try a standing desk 
* Do something you actually enjoy (try a walk outside if you're not sure) 

𝟰 --> 𝗦𝗲𝗹𝗳-𝗔𝗰𝗰𝗲𝗽𝘁𝗮𝗻𝗰𝗲
𝘞𝘰𝘳𝘬 𝘵𝘰 𝘴𝘪𝘵 𝘸𝘪𝘵𝘩 '𝘸𝘩𝘢𝘵 𝘪𝘴'
* List 3 self-appreciations each morning
* Make time for daily quiet
* Try a RAIN meditation (link in comments)

𝟱 --> 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗚𝗿𝗼𝘄𝘁𝗵
𝘗𝘶𝘳𝘴𝘶𝘦 𝘤𝘰𝘯𝘵𝘪𝘯𝘶𝘢𝘭 𝘥𝘦𝘷𝘦𝘭𝘰𝘱𝘮𝘦𝘯𝘵
* Try something new
* Mentor someone 
* Seek feedback for self-improvement

𝟲 --> 𝗣𝘂𝗿𝗽𝗼𝘀𝗲 𝗶𝗻 𝗟𝗶𝗳𝗲
𝘍𝘪𝘯𝘥 𝘢𝘯𝘥 𝘧𝘰𝘭𝘭𝘰𝘸 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦'𝘴 𝘥𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯
* Journal daily... your purpose will become clear 
* Participate in value-aligned activities
* Set daily goals that reflect long-term objectives

𝟳 --> 𝗘𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁𝗮𝗹 𝗠𝗮𝘀𝘁𝗲𝗿𝘆
𝘔𝘢𝘯𝘢𝘨𝘦 𝘺𝘰𝘶𝘳 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘪𝘯𝘨𝘴 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺
* Make it easy to do things you want to do
* Make it hard to do things you don't 
* Try a single deep breath to manage stress 

𝟴 --> 𝗔𝘂𝘁𝗼𝗻𝗼𝗺𝘆
𝘍𝘰𝘴𝘵𝘦𝘳 𝘪𝘯𝘥𝘦𝘱𝘦𝘯𝘥𝘦𝘯𝘤𝘦 𝘢𝘯𝘥 𝘥𝘦𝘤𝘪𝘴𝘪𝘰𝘯-𝘮𝘢𝘬𝘪𝘯𝘨
* Write out your personal values and priorities (makes it FAR easier to say 'no' confidently btw)
* Reflect alone first on personal choices
* Set and communicate clear boundaries in relationships

𝟵 --> 𝗣𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗦𝗼𝗰𝗶𝗮𝗹 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻𝘀
𝘉𝘶𝘪𝘭𝘥 𝘢𝘯𝘥 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘴𝘵𝘳𝘰𝘯𝘨 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱𝘴
* No devices during meals
* Practice active listening and empathy
* Volunteer

Bonus! Don't forget to prioritize the relationship you have with yourself ✨

* Note ~ Don't do a complete overhaul all at once 
(even if you feel like that's what you need!)

Pick one area. Start small. Go from there.


PS ~ What else would you add??

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Self-care isn't selfish, it's a necessity

(it's also not always what you think...)


𝗧𝗿𝘆 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝗳𝗿𝗲𝘀𝗵 𝗶𝗱𝗲𝗮𝘀 𝘁𝗼𝗱𝗮𝘆 - 𝗲𝗮𝗰𝗵 𝘁𝗮𝗸𝗲𝘀 𝗹𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀


1 --> Intentionally enjoy your morning coffee 

2 --> Light a candle and sit quietly for 2 minutes 

3 --> Write 3 Good Things you are grateful for 

4 --> Say no 

5 --> Take a quick nap - comfy blanket is a bonus

6 --> Self-compassion during challenging moments 

7 --> Know and express your needs 

8 --> Say something kind to yourself in the mirror

9 --> Sit outside and feel warm sun on your face

10 --> Go for a walk around the block

11 --> Try Box Breathing 4-4-4-4 (inhale, hold, exhale, hold)

12 --> Stretch or do yoga

13 --> Call a good friend just to hear her voice

14 --> Indulge in a favorite treat without guilt

15 --> Set and communicate healthy boundaries 

16 --> Forgive yourself 

17 --> Go to sleep 5 minutes earlier

18 --> Schedule time in your calendar to do nothing

19 --> Plant flowers or herbs

20 --> Take a scenic drive - windows down 


PS ~ What's your fav self care practice?

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Sylvia Kmiecik, PMP®

Self-care isn't selfish, it's a necessity

(it's also not always what you think...)


𝗧𝗿𝘆 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝗳𝗿𝗲𝘀𝗵 𝗶𝗱𝗲𝗮𝘀 𝘁𝗼𝗱𝗮𝘆 - 𝗲𝗮𝗰𝗵 𝘁𝗮𝗸𝗲𝘀 𝗹𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀


1 --> Intentionally enjoy your morning coffee 

2 --> Light a candle and sit quietly for 2 minutes 

3 --> Write 3 Good Things you are grateful for 

4 --> Say no 

5 --> Take a quick nap - comfy blanket is a bonus

6 --> Self-compassion during challenging moments 

7 --> Know and express your needs 

8 --> Say something kind to yourself in the mirror

9 --> Sit outside and feel warm sun on your face

10 --> Go for a walk around the block

11 --> Try Box Breathing 4-4-4-4 (inhale, hold, exhale, hold)

12 --> Stretch or do yoga

13 --> Call a good friend just to hear her voice

14 --> Indulge in a favorite treat without guilt

15 --> Set and communicate healthy boundaries 

16 --> Forgive yourself 

17 --> Go to sleep 5 minutes earlier

18 --> Schedule time in your calendar to do nothing

19 --> Plant flowers or herbs

20 --> Take a scenic drive - windows down 


PS ~ What's your fav self care practice?

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Amy H.

EQ is more than just 'being nice'

It's also a skill you can build - here's how 👇🏼


Try these shortcuts to build your EQ in these 4 key areas:


💡 𝗦𝗘𝗟𝗙 -𝗔𝗪𝗔𝗥𝗘𝗡𝗘𝗦𝗦 
Identify emotional triggers and patterns to aid in personal growth and emotional regulation

𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘪𝘮𝘱𝘳𝘰𝘷𝘦? 

1: Mindful breathing stabilizes emotions - try lengthening out the exhale to calm down

2: Track and rate emotions daily to identify patterns - perfect for the scientific minds 

3: Learn new words to more accurately describe feelings - try a Feelings Wheel (link below) 


💡 𝗦𝗢𝗖𝗜𝗔𝗟 𝗔𝗪𝗔𝗥𝗘𝗡𝗘𝗦𝗦
Enhances empathy and smooths out interpersonal interactions

𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘪𝘮𝘱𝘳𝘰𝘷𝘦? 

1: Observe body language, practice active= listening

2: Study different cultural expressions of emotions (ahead of travel)

3: Express understanding or empathy towards others’ feelings


💡 𝗦𝗘𝗟𝗙-𝗠𝗔𝗡𝗔𝗚𝗘𝗠𝗘𝗡𝗧
Helps prevent impulsive reactions and encourages constructive responses

𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘪𝘮𝘱𝘳𝘰𝘷𝘦? 

1: Identify priorities so you can say 'no' or step away from distressing situations

2: Bring awareness to negative thoughts - reframe them with positive or neutral ones

3: The Universal Question - pause to ask yourself, "How am I feeling right now?" periodically throughout the day 


💡 𝗥𝗘𝗟𝗔𝗧𝗜𝗢𝗡𝗦𝗛𝗜𝗣 𝗠𝗔𝗡𝗔𝗚𝗘𝗠𝗘𝗡𝗧
Essential for building strong personal and professional bonds

𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘪𝘮𝘱𝘳𝘰𝘷𝘦? 

1: Maintain a log of appreciative notes about others, share occasionally

2: Build trust by doing the things you say you will do ✨

3: Regularly expressing gratitude to others


PS ~ What's your favorite EQ-boosting tip?

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17 ways to (genuinely) like yourself more
(If you only do # 1 you're winning)
 

𝗪𝗲 𝗵𝗮𝘃𝗲 𝗲𝗻𝗼𝘂𝗴𝗵 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗡𝗢𝗧 𝗹𝗶𝗸𝗲 𝗼𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀: 
 
-- Negative self-talk 
-- Abusing bodies with food, alcohol, drugs 
-- Not making time for yourself 
-- Ignoring your needs
-- Saying Yes when you mean No 
 
The list goes ON

Try this instead 👇🏼
 
 
𝟭𝟳 𝗪𝗮𝘆𝘀 𝘁𝗼 (𝗚𝗲𝗻𝘂𝗶𝗻𝗲𝗹𝘆) 𝗟𝗶𝗸𝗲 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗠𝗼𝗿𝗲 
  
𝟭 - 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗦𝗲𝗹𝗳-𝗖𝗼𝗺𝗽𝗮𝘀𝘀𝗶𝗼𝗻
Talk to yourself like you would a dear friend 
 
𝟮 - 𝗦𝗲𝘁 𝗥𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰 𝗚𝗼𝗮𝗹𝘀
Pursue achievable goals aligned with your values 
 
𝟯 - 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗦𝗲𝗹𝗳-𝗖𝗮𝗿𝗲
Make time for this EVERYDAY (even if only a few minutes) 
 
𝟰 - 𝗪𝗼𝗿𝗸 𝘁𝗼 𝗔𝗰𝗰𝗲𝗽𝘁 𝗜𝗺𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻𝘀
You don't have to love them, work toward 𝘢𝘭𝘭𝘰𝘸𝘪𝘯𝘨 them to be there 
 
𝟱 - 𝗦𝘂𝗿𝗿𝗼𝘂𝗻𝗱 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘄𝗶𝘁𝗵 𝗣𝗼𝘀𝗶𝘁𝗶𝘃𝗶𝘁𝘆
This is HUGE. Be with those who lift you up and support you (news, social media, gossip... counts)
 
𝟲 - 𝗙𝗼𝗿𝗴𝗶𝘃𝗲 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳
Accept past mistakes and grow from them 
 
𝟳 - 𝗗𝗶𝘀𝗰𝗼𝘃𝗲𝗿 𝗣𝗮𝘀𝘀𝗶𝗼𝗻𝘀
What lights you up? Do more of that 
 
𝟴 - 𝗦𝗲𝗲𝗸 𝗦𝘂𝗽𝗽𝗼𝗿𝘁
Talk to a trusted friend or therapist 
 
𝟵 - 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲
Write down 3 good things that happened that day 
 
𝟭𝟬 - 𝗥𝗮𝗻𝗱𝗼𝗺 𝗔𝗰𝘁𝘀 𝗼𝗳 𝗞𝗶𝗻𝗱𝗻𝗲𝘀𝘀
Boost your self-esteem and sense of connection by helping others 
 
𝟭𝟭 - 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝗖𝗼𝗺𝗳𝗼𝗿𝘁 𝗭𝗼𝗻𝗲
Gain confidence by facing new challenges 
 
𝟭𝟮 - 𝗦𝗲𝘁 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀
Respect yourself by setting and communicating your boundaries 
 
𝟭𝟯 - 𝗖𝗲𝗹𝗲𝗯𝗿𝗮𝘁𝗲 𝗦𝗺𝗮𝗹𝗹 𝗪𝗶𝗻𝘀
Create a Book of Wins and jot down something good from each day 
 
𝟭𝟰 - 𝗦𝗲𝗹𝗳-𝗥𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻
Understand your values, beliefs, and desires; cannot over-estimate the importance of this 
 
𝟭𝟱 - 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗦𝗲𝗹𝗳-𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗺𝗲𝗻𝘁
Grow in the areas that matter to you 
 
𝟭𝟲 - 𝗘𝗺𝗯𝗿𝗮𝗰𝗲 𝗙𝗮𝗶𝗹𝘂𝗿𝗲
Learn from failure; it's part of growth 
 
𝟭𝟳 - 𝗔𝘃𝗼𝗶𝗱 𝗖𝗼𝗺𝗽𝗮𝗿𝗶𝘀𝗼𝗻𝘀
Comparison is the Thief of Joy 

 
Notice what changes ✨ 
 
PS ~ What would you add? 


(image quote: Byron Katie)

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We all know about Work-Life Balance 
(we've also never 'achieved it'...)

 
Because it's not really possible

Work-Life Integration is.

It's flexible, fluid, and adaptable to suit the unique rhythm of your life
 

𝗧𝗿𝘆 𝘁𝗵𝗲𝘀𝗲 𝟭𝟮 𝘁𝗶𝗽𝘀 𝘁𝗼 𝘀𝘄𝗶𝘁𝗰𝗵 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗰𝗵𝗮𝗼𝘀 𝗼𝗳 𝗶𝗺𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝘁𝗼 𝘁𝗵𝗲 𝗵𝗮𝗿𝗺𝗼𝗻𝘆 𝗼𝗳 𝗶𝗻𝘁𝗲𝗴𝗿𝗮𝘁𝗶𝗼𝗻:  
 
 
𝟭 - 𝗣𝗹𝗮𝗻 𝗔𝗵𝗲𝗮𝗱 
On Sundays (or even Fridays), schedule next week's non-negotiables - meetings, sleeping, exercising, eating, driving etc... 

**𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘠𝘖𝘜 𝘢𝘳𝘦 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦𝘮 
 
𝟮 - 𝗦𝗵𝗮𝗿𝗲𝗱 𝗖𝗮𝗹𝗲𝗻𝗱𝗮𝗿
Use one calendar for work, personal, and family commitments 
 
𝟯 - 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝗗𝗼𝘄𝗻𝘁𝗶𝗺𝗲
Schedule relaxation and fun into your weekly calendar
 
𝟰 - 𝗦𝗲𝘁 𝗮𝗻𝗱 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁e 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀
Clearly set and adhere to your work start and end times
 
𝟱 - 𝗠𝗮𝘁𝗰𝗵 𝗧𝗮𝘀𝗸𝘀 𝘄𝗶𝘁𝗵 𝗘𝗻𝗲𝗿𝗴𝘆
Align challenging tasks with peak energy; reserve simpler tasks for low-energy times
 
𝟲 - 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲
Do what's important, not what's easy/familiar. It's challenging, but it's a Game Changer ✨

𝟳 - 𝗦𝗮𝘆 𝗡𝗼
Decline non-essential commitments to free up mental space and limit dread in your life
 
𝟴 - 𝗩𝗮𝗹𝘂𝗲 𝗔𝗹𝗶𝗴𝗻𝗺𝗲𝗻𝘁
Prioritize activities aligned with your values 
 
𝟵 - 𝗦𝗲𝗲𝗸 𝗚𝗿𝗼𝘄𝘁𝗵
Embrace learning and development opportunities - seek out a mentor to guide you
 
𝟭𝟬 - 𝗔𝘀𝗸 𝗳𝗼𝗿 𝗛𝗲𝗹𝗽 𝗮𝗻𝗱/𝗼𝗿 𝗗𝗲𝗹𝗲𝗴𝗮𝘁𝗲
Offload tasks at work and home to others when appropriate
 
𝟭𝟭 - 𝗖𝗿𝗲𝗮𝘁𝗲 𝗮 𝗧𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻 𝗥𝗼𝘂𝘁𝗶𝗻𝗲
Have specific rituals to switch from work to personal time 

Say out loud "𝘚𝘩𝘶𝘵𝘵𝘪𝘯𝘨 𝘥𝘰𝘸𝘯 𝘧𝘳𝘰𝘮 𝘸𝘰𝘳𝘬" as you end your work day - might feel silly, but it punctuates the end of work, start of whatever is next
 
𝟭𝟮 - 𝗦𝗲𝗹𝗳-𝗖𝗮𝗿𝗲
Incorporate self-care, quiet time, and compassion into your everyday

𝗕𝗼𝗻𝘂𝘀! Regularly assess and tweak your integration strategies (try weekly reviews to begin)
 

PS ~ What is your favorite strategy for successful work-life integration? 

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10 Essentials for the Mindful Professional

(How to go from busy to balanced)


Research shows mindfulness increases productivity and professional fulfillment by:

--> Boosting focus
--> Lowering stress
--> Regulating emotions

Overall life satisfaction and contentment is another nice perk 😉

𝗛𝗲𝗿𝗲’𝘀 𝘆𝗼𝘂𝗿 𝗽𝗹𝗮𝘆𝗯𝗼𝗼𝗸:

𝟭 --> 𝗠𝗼𝗿𝗻𝗶𝗻𝗴 𝗠𝗲𝗱𝗶𝘁𝗮𝘁𝗶𝗼𝗻
Center yourself with a brief meditation
𝘚𝘵𝘢𝘳𝘵 𝘸𝘪𝘵𝘩 2 𝘮𝘪𝘯, 𝘨𝘰 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦𝘳𝘦 

2 --> 𝗜𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝗦𝗲𝘁𝘁𝗶𝗻𝗴
Establish clear daily goals
𝘞𝘳𝘪𝘵𝘦 𝘺𝘰𝘶𝘳 𝘪𝘯𝘵𝘦𝘯𝘵𝘪𝘰𝘯𝘴 𝘦𝘢𝘤𝘩 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘢𝘯𝘥 𝘤𝘪𝘳𝘤𝘭𝘦 𝘣𝘢𝘤𝘬 𝘥𝘶𝘳𝘪𝘯𝘨 𝘭𝘶𝘯𝘤𝘩

𝟯 --> 𝗣𝗮𝘂𝘀𝗲
Remind yourself to slow down
𝘛𝘢𝘬𝘦 𝘢 𝘴𝘪𝘯𝘨𝘭𝘦 𝘥𝘦𝘦𝘱 𝘣𝘳𝘦𝘢𝘵𝘩 𝘣𝘦𝘧𝘰𝘳𝘦 𝘺𝘰𝘶 𝘱𝘪𝘤𝘬 𝘶𝘱 𝘺𝘰𝘶𝘳 𝘱𝘩𝘰𝘯𝘦 
(~ 100 𝘮𝘪𝘯𝘥𝘧𝘶𝘭 𝘣𝘳𝘦𝘢𝘵𝘩𝘴/𝘥𝘢𝘺!)

𝟰 --> 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗶𝘀𝘁𝗲𝗻𝗶𝗻𝗴
Phone down. Pay attention to what's being said
𝘚𝘶𝘮𝘮𝘢𝘳𝘪𝘻𝘦 𝘵𝘩𝘦 𝘴𝘱𝘦𝘢𝘬𝘦𝘳𝘴' 𝘱𝘰𝘪𝘯𝘵 𝘣𝘦𝘧𝘰𝘳𝘦 𝘳𝘦𝘴𝘱𝘰𝘯𝘥𝘪𝘯𝘨

𝟱 --> 𝗦𝗶𝗻𝗴𝗹𝗲-𝗧𝗮𝘀𝗸𝗶𝗻𝗴
Enhance focus and accuracy
𝘊𝘰𝘯𝘤𝘦𝘯𝘵𝘳𝘢𝘵𝘦 𝘰𝘯 𝘰𝘯𝘦 𝘵𝘢𝘴𝘬 𝘢𝘵 𝘢 𝘵𝘪𝘮𝘦  

𝟲 --> 𝗣𝘂𝗿𝗽𝗼𝘀𝗲𝗳𝘂𝗹 𝗥𝗲𝘀𝘁
Intentionally relax
𝘍𝘪𝘯𝘥 𝘵𝘪𝘮𝘦 𝘧𝘰𝘳 𝘯𝘰𝘯-𝘥𝘪𝘨𝘪𝘵𝘢𝘭 𝘳𝘦𝘭𝘢𝘹𝘢𝘵𝘪𝘰𝘯 (𝘯𝘢𝘱, 𝘳𝘦𝘢𝘥…)

𝟳 --> 𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲
Prime yourself to see the good
𝘓𝘪𝘴𝘵 𝘛𝘩𝘳𝘦𝘦 𝘎𝘰𝘰𝘥 𝘛𝘩𝘪𝘯𝘨𝘴 𝘺𝘰𝘶'𝘳𝘦 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘦𝘢𝘤𝘩 𝘯𝘪𝘨𝘩𝘵 

𝟴 --> 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁
Move your body every single day in some way
𝘗𝘳𝘪𝘰𝘳𝘪𝘵𝘪𝘻𝘦; 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦 𝘪𝘵 𝘪𝘯 𝘢𝘩𝘦𝘢𝘥 𝘰𝘧 𝘵𝘪𝘮𝘦

𝟵--> 𝗚𝗲𝘁 𝗢𝘂𝘁𝘀𝗶𝗱𝗲
Energize and refresh by spending time outdoors
𝘛𝘳𝘺 𝘢 𝘸𝘢𝘭𝘬𝘪𝘯𝘨 𝘮𝘦𝘦𝘵𝘪𝘯𝘨 𝘰𝘳 𝘭𝘢𝘱 𝘢𝘳𝘰𝘶𝘯𝘥 𝘵𝘩𝘦 𝘣𝘭𝘰𝘤𝘬 𝘢𝘧𝘵𝘦𝘳 𝘭𝘶𝘯𝘤𝘩

𝟭𝟬--> 𝗥𝗲𝘀𝗽𝗼𝗻𝘀𝗶𝘃𝗲 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗶𝗼𝗻
Communicate thoughtfully
𝘛𝘢𝘬𝘦 𝘢 𝘥𝘦𝘦𝘱 𝘣𝘳𝘦𝘢𝘵𝘩 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘱𝘦𝘢𝘬𝘪𝘯𝘨/𝘳𝘦𝘴𝘱𝘰𝘯𝘥𝘪𝘯𝘨 𝘵𝘰 𝘦𝘮𝘢𝘪𝘭𝘴 


PS ~ Any favs from this list? What would you add?

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Lead with Emotional Intelligence: 12 Ways to Turn Conflict into Opportunity


Boost personal and professional growth, reduce stress, and improve relationships when you handle conflict with EQ

𝗛𝗲𝗿𝗲'𝘀 𝗵𝗼𝘄 👇🏼

𝟭 --> 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗔𝗰𝘁𝗶𝘃𝗲 𝗟𝗶𝘀𝘁𝗲𝗻𝗶𝗻𝗴
Engage fully to understand before responding to reduce misunderstandings

𝟮 --> 𝗨𝘀𝗲 "𝗜" 𝗦𝘁𝗮𝘁𝗲𝗺𝗲𝗻𝘁𝘀
Communicate with "𝘐 𝘧𝘦𝘦𝘭" phrases to decrease defensiveness

𝟯 --> 𝗦𝘁𝗮𝘆 𝗖𝗮𝗹𝗺
Use breathing techniques (try 4-7-8) to maintain composure and de-escalate tension

𝟰 --> 𝗥𝗲𝗰𝗼𝗴𝗻𝗶𝘇𝗲 𝗮𝗻𝗱 𝗠𝗮𝗻𝗮𝗴𝗲 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗧𝗿𝗶𝗴𝗴𝗲𝗿𝘀 
Identify and control your emotional triggers to prevent escalation

𝟱 --> 𝗔𝗴𝗿𝗲𝗲 𝘁𝗼 𝗗𝗶𝘀𝗮𝗴𝗿𝗲𝗲
Accept unresolved issues and respect differing views

This is a mainstay in our house "𝘈𝘨𝘳𝘦𝘦 𝘵𝘰 𝘥𝘪𝘴𝘢𝘨𝘳𝘦𝘦 𝘢𝘯𝘥 𝘮𝘰𝘷𝘦 𝘰𝘯" + (even a half-hearted) handshake goes a long way 

𝟲 --> 𝗠𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀
Adapt to the emotional tone of conversations for effective communication

𝟳 --> 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗘𝗺𝗽𝗮𝘁𝗵𝘆
Understand others' perspectives to bridge differences and ease tensions

𝟴 --> 𝗔𝗱𝗱𝗿𝗲𝘀𝘀 𝗜𝘀𝘀𝘂𝗲𝘀 𝗗𝗶𝗿𝗲𝗰𝘁𝗹𝘆
Confront conflicts promptly to avoid resentment and larger problems

𝟵 --> 𝗦𝗲𝘁 𝗖𝗹𝗲𝗮𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀
Know and communicate your limits clearly to avoid misunderstandings

𝟭𝟬 --> 𝗦𝗲𝗲𝗸 𝗖𝗼𝗺𝗺𝗼𝗻 𝗚𝗿𝗼𝘂𝗻𝗱
Start from mutual agreements to foster cooperation and ease resolution

𝟭𝟭 --> 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀, 𝗡𝗼𝘁 𝗕𝗹𝗮𝗺𝗲
Collaborate on finding solutions rather than assigning blame to enhance outcomes

𝟭𝟮 --> 𝗙𝗼𝗹𝗹𝗼𝘄 𝗨𝗽
Reconnect post-conflict to check in and strengthen relationships 


PS ~ What else would you add? 

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The Art of the Ask: 9 Science Backed Strategies to Get a Yes 


If you don't ask, the answer is no...

𝗧𝗿𝘆 𝘁𝗵𝗲𝘀𝗲 𝟵 𝗽𝗿𝗼𝘃𝗲𝗻 𝘁𝗶𝗽𝘀 𝘁𝗼 𝗮𝘀𝗸 𝘀𝗼 𝘁𝗵𝗲 𝗮𝗻𝘀𝘄𝗲𝗿 𝗶𝘀 𝗬𝗲𝘀:

𝟭 --> 𝗦𝘁𝗮𝗿𝘁 𝗦𝗺𝗮𝗹𝗹
Begin with a minor request to increase compliance with a bigger one later

𝟮 --> 𝗦𝗰𝗮𝗿𝗰𝗶𝘁𝘆
Emphasize the uniqueness and limited availability of your request

𝟯 --> 𝗟𝗶𝗸𝗮𝗯𝗶𝗹𝗶𝘁𝘆
Be likable; people say yes more often to those they like

𝟰 --> 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆
Align your request with their existing beliefs or past actions

𝟱 --> 𝗖𝗼𝗻𝘁𝗿𝗮𝘀𝘁 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲
Present your request after a less attractive option

𝟲 --> 𝗥𝗲𝘃𝗲𝗿𝘀𝗲 𝘁𝗵𝗲 𝗤𝘂𝗲𝘀𝘁𝗶𝗼𝗻
Ask, "Would you be opposed to xyz", or "Would it be crazy if I asked..."  (h/t Alex Hormozi)

𝟳 --> 𝗟𝗶𝗺𝗶𝘁𝗲𝗱 𝗢𝗽𝘁𝗶𝗼𝗻𝘀
Offer fewer choices (often 3) to avoid overwhelming the decision-maker

𝟴 --> 𝗠𝗼𝗼𝗱 𝗘𝗹𝗲𝘃𝗮𝘁𝗶𝗼𝗻
Make your request when they're in a good mood (my 12 year old's go-to!)

𝟵 --> 𝗠𝗶𝗿𝗿𝗼𝗿𝗶𝗻𝗴
Subtly mimic their body language and speech patterns to build rapport


PS ~ Any other favorite tips to get the yes?

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Want to enhance your overall well-being (career + social + emotional)?


Actively improve your relationships

With your boss, partner, kids, brother, friends, the new guy at work...

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝟭𝟱 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗱𝗼 𝗶𝘁: 


1 --> Improve your relationship with yourself 
𝘕𝘶𝘳𝘵𝘶𝘳𝘦 𝘵𝘩𝘪𝘴 𝘰𝘯𝘦 𝘧𝘪𝘳𝘴𝘵, 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘳𝘦𝘴𝘵 𝘸𝘪𝘭𝘭 𝘮𝘰𝘳𝘦 𝘦𝘢𝘴𝘪𝘭𝘺 𝘧𝘢𝘭𝘭 𝘪𝘯𝘵𝘰 𝘱𝘭𝘢𝘤𝘦 ✨

2 --> Full body listening: undivided attention to the speaker 

3 --> Express genuine and specific appreciation  

4 --> Show up - be there for the important things 

5 --> Celebrate successes and milestones

6 --> Address conflicts promptly and constructively 

7 --> Do something scary together to boost bonding

8 --> Ask about interests, “Ooh! Tell me more about your model car”

9 --> Offer help without expectation of anything in return

10 --> Set, communicate, and uphold boundaries 

11 --> Forgive past mistakes, let go of grudges

12 --> Keep promises and commitments 

13 --> Learn something new together

14 --> Say I’m sorry... and mean it 

15 --> Laugh often


𝗕𝗢𝗡𝗨𝗦 ~ A FAV of mine from Tara Brach to boost compassion/connection:

Ask yourself “𝘞𝘩𝘢𝘵 𝘤𝘰𝘭𝘰𝘳 𝘦𝘺𝘦𝘴 𝘢𝘳𝘦 𝘵𝘩𝘦𝘴𝘦?” when you're talking to someone (maybe when struggling to understand their perspective)

Feel yourself soften to the truth of who they are

Please try this (today) 💛

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PS ~ These ALL apply to the relationship you have with yourself 
See #'s 3, 11, & 12 especially

PPS ~ What else would you add?

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.css-1jgreyo{background-image:linear-gradient(284deg, rgba(39,43,72,1) 0%, rgba(33,47,183,1) 100%);color:transparent;-webkit-background-clip:text;background-clip:text;}Dr. Carolyn Frost's Linkedin Analytics

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Dr. Carolyn Frost's Linkedin Analytics

Dr. Carolyn Frost's Best Posts (last 30 days)