Tag: personaldevelopment

Life Coach

Mindful Living: Nurturing Emotional and Mental Well-being in the New Year

by Cristal Victoria

In the hustle and bustle of everyday life, prioritizing emotional and mental well-being often takes a back seat. As we embark on a new year, let’s make mindful living a top priority. Here are some achievable goals to promote emotional and mental well-being in the coming months:

1. Daily Mindfulness Practice:

Dedicate a few minutes each day to mindfulness meditation or deep-breathing exercises. These practices can significantly reduce stress, improve focus, and cultivate a sense of calm.

2. Digital Detox Days:

Plan regular breaks from screens to disconnect from the digital world. Unplug, go for a walk, read a book, or engage in activities that nourish your mind without the constant buzz of technology.

3. Establish Healthy Boundaries:

Learn to say no when necessary and set clear boundaries to protect your mental health. Creating a balance between work and personal life is crucial for overall well-being.

4. Prioritize Self-Care Rituals:

Identify self-care activities that bring joy and relaxation. Whether it’s a soothing bath, a hobby you love, or simply taking a moment to enjoy a cup of tea, make self-care a non-negotiable part of your routine.

5. Connect with Loved Ones:

Strengthen your support system by connecting with friends and family regularly. Social connections are vital for emotional well-being, providing a sense of belonging and understanding.

6. Positive Affirmations:

Start and end your day with positive affirmations. Cultivate a positive mindset by acknowledging your strengths and fostering a sense of gratitude for the present moment.

7. Seek Professional Support:

Don’t hesitate to reach out to a mental health professional if needed. Seeking therapy or counseling is a proactive step towards addressing emotional challenges and gaining valuable tools for coping.

8. Practice Emotional Intelligence:

Develop your emotional intelligence by becoming more aware of your emotions and how they influence your behavior. This self-awareness fosters better communication and healthier relationships.

9. Limit Multitasking:

Focus on one task at a time to reduce stress and enhance productivity. Mindful living involves being fully present in each moment, allowing for a more intentional and fulfilling experience.

10. Gratitude Journaling:

Cultivate a habit of gratitude by maintaining a journal. Regularly jot down things you’re thankful for, promoting a positive outlook and a greater appreciation for life.

Let this year be a journey of self-discovery and well-being. By setting these mindful living goals, you’re not only investing in your emotional and mental health but also fostering a foundation for a more balanced, resilient, and fulfilling life. Here’s to a year of self-love, growth, and mental clarity!

Goal Planner, Life Coach

Green Resolutions: Eco-friendly Goals for a Sustainable Year

by Cristal Victoria

As we step into a new year, there’s no better time to make a commitment to a more sustainable and eco-friendly lifestyle. Embracing green resolutions not only benefits the planet but also contributes to personal well-being. Here are some inspiring eco-friendly goals to kickstart a sustainable year:

1. Reduce, Reuse, Recycle Revamp:

Make a conscious effort to minimize waste by incorporating the three Rs into daily life. Invest in reusable items like water bottles, shopping bags, and containers, and recycle diligently to divert waste from landfills.

2. Embrace Meatless Mondays:

Adopting a plant-based diet, even if just for one day a week, can significantly reduce your carbon footprint. Explore delicious and nutritious vegetarian recipes to make Meatless Mondays a delightful and sustainable tradition.

3. Green Commuting:

Consider alternative transportation options like biking, walking, carpooling, or using public transport. By choosing greener commuting methods, you contribute to reduced air pollution and promote a healthier environment.

4. Conserve Energy at Home:

Make energy efficiency a priority by switching to LED bulbs, turning off lights and electronics when not in use, and investing in energy-efficient appliances. Small changes at home can lead to substantial energy savings.

5. Support Local and Sustainable Brands:

Opt for products from local and sustainable brands that prioritize environmentally friendly practices. By making informed choices, you support businesses that align with your commitment to a greener lifestyle.

6. Plant a Tree or Start a Garden:

Contribute to reforestation efforts by planting a tree or cultivating a garden at home. Not only do trees absorb carbon dioxide, but a garden also promotes sustainable living through homegrown produce.

7. Mindful Water Usage:

Conserve water by fixing leaks, using water-saving appliances, and being mindful of consumption. Small adjustments in daily habits, such as taking shorter showers and turning off taps while brushing, can make a big difference.

8. Zero-Waste Challenge:

Challenge yourself to minimize waste by adopting a zero-waste lifestyle. Invest in reusable containers, shop in bulk, and compost organic waste to reduce your ecological footprint.

By incorporating these green resolutions into your daily routine, you not only contribute to a more sustainable world but also set the stage for a healthier and mindful lifestyle. Let’s embark on this eco-friendly journey together and make 2024 the year of positive change for both ourselves and the planet.

Goal Planner

Pen Personalities: Unveiling Your Inner Scribe

by Cristal Victoria

Your choice of pen tip reveals more about your personality than you might think. Let’s embark on a journey through the world of pens and discover what your preferred pen tip says about you.

1. Ballpoint Pen Tip: The Pragmatist

 If you reach for a ballpoint pen, you’re practical and efficient. You don’t mess around with frills – you get the job done. Just like the reliable ballpoint, you’re steady, consistent, and never one to complicate things unnecessarily.

2. Felt-tip Pen Tip: The Creative Maverick

With your felt-tip pen, you’re a trailblazer in the creative realm. Your vivid ideas flow onto the paper, and you’re not afraid to let your imagination run wild. Unleash your inner artist and let the colors of your felt-tip pen reflect your artistic spirit!

3. Rollerball Pen Tip: The Smooth Operator

Smooth, suave, and sophisticated – that’s you with a rollerball pen. Your writing glides effortlessly, mirroring your elegant and refined demeanor. You appreciate the finer things in life and know that a touch of luxury can make all the difference.

4. Fineliner Pen Tip: The Detail Devotee

Precision is your forte, and the fineliner pen is your weapon of choice. You navigate through life with attention to detail, leaving no stone unturned. Your meticulous nature ensures that every stroke is deliberate and purposeful.

5. Stylus Pen Tip: The Tech Savvy

Embracing the digital age, you wield a stylus pen with finesse. Your affinity for technology and innovation sets you apart. Whether you’re sketching on a tablet or jotting notes on your smartphone, you seamlessly integrate the analog and digital worlds.

6. Brush Pen Tip: The Free Spirit

You dance through life like the bristles of a brush pen on paper. Embracing spontaneity, you let creativity guide your hand. Your free-spirited nature is reflected in the fluid strokes of your brush pen, creating a masterpiece with every word.

7. Calligraphy/Fountain Pen Tip: The Eloquent Emissary

A connoisseur of words, you wield a calligraphy or fountain pen with grace. Your eloquence matches the smooth flow of ink on paper. You appreciate the beauty of language and understand that every word is a stroke in the portrait of communication.

So, what does your pen tip say about you? Whether you’re a pragmatic ballpointer, a creative maverick with a felt-tip, or a tech-savvy stylus enthusiast, your pen is your silent accomplice in the grand narrative of your personality. Embrace it, write on, and let your pen reflect the vibrant hues of your unique character.

Book Review

Book Review: “Ikigai” by Hector Garcia & Francesc Miralles

by Cristal Victoria

I am so pleased that I decided to kick off my 2024 reading goal with “Ikigai” by Hector Garcia and Francesc Miralles! This quick read is a captivating exploration of the Japanese concept of finding purpose and joy in life. Section I-IV (my favorite half of the book) delves into profound principles of personal development and success that have the potential to transform the way we approach our goals and life’s purpose. Ikigai explores meditation, movement, and nutrition for longevity as well, drawing on inspiration from the successes of Japan. However, in this review, I will highlight the concepts and practices for personal growth and development that resonated the most with me.

MORITA THERAPY

One intriguing practice that captured my attention was Morita Therapy. The methodology, included spending extended periods of time isolated from distractions and human connection, was very interesting. The idea of embracing challenges and moving forward, even when facing discomfort, is a powerful concept for personal growth.

FLOW & MUTLITASKING

The book’s discussion on flow, the state of being fully immersed and energized in an activity, struck a chord with me as well. It emphasizes the importance of finding activities that bring us into a state of flow, as opposed to getting caught up in activities that provide immediate pleasure. The notion that activities or goals that are too easy lead to boredom, while those that are too challenging lead to anxiety, emphasizes the delicate balance needed to achieve a state of flow.

The concept of microflows, small moments of joy and achievement throughout the day, adds a nuanced layer to the pursuit of happiness. It reminds us to appreciate the little victories and find fulfillment in everyday activities, contributing to an overall sense of purpose and contentment. I intend on finding microflows in my daily routines—such as doing the dishes—to bring more joy into my day.

Avoiding multitasking, as suggested in the book, aligns with the concept of being dedicated towards your ikigai.  This is encapsulated in the Japanese idea of ‘ganbaru.’ The Pomodoro Technique, a time management method, is one of several tools introduced as a valuable technique to limit multitasking and enhance focus and productivity.

FOCUS ON WHAT’S IMPROTANT

Ikigai encourages readers to focus on what is important rather than what is urgent, a valuable lesson in prioritization. The concept of wabi-sabi, finding beauty in imperfection and flaws, promotes a healthier perspective on life and success. Embracing antifragility, the idea that certain things gain strength from disorder, adds a unique dimension to resilience and adaptability.

The book introduces the concept of ‘good riddance’ goals, emphasizing the power of subtraction for overall growth. This idea of ‘addition by subtraction’ further emphasizes the concept of focusing on what is most important in your life.

CONCLUSION

Overall, I found “Ikigai” to be a compelling guide to personal development and success, offering rich, cultural insights that go beyond the traditional self-help narrative. From Morita Therapy to the Pomodoro Technique, from the pursuit of flow to the celebration of imperfection, this book offers a holistic approach to leading a fulfilling and purpose-driven life. It is a treasure trove of wisdom that encourages readers to redefine their paths, find joy in the journey, and cultivate a mindset that leads to genuine happiness and success. I highly recommend “Ikigai” to anyone looking for a ‘refresh’ or inspiration in their life.

SOME FAVORITE QUOTES

“He who has a ‘why’ to live for can bear almost any ‘how’.”

“The happiest people are not the ones who achieve the most.  They are the ones who spend more time than others in a state of flow.”

“The objective of the virtuous person is to reach a state of tranquility: the absence of negative feelings such as anxiety, fear, shame, vanity, and anger, and the presence of positive feelings such as happiness, love, serenity, and gratitude.”

“Life is not a problem to be solved. Just remember to have something that keeps you busy doing what you love while being surrounded by the people who love you.”

Uncategorized

Book Review: “Mindset” by Carol Dweck

by Cristal Victoria

“Mindset” by Carol Dweck is a groundbreaking book that explores the profound impact of our mindset on every aspect of our lives. I used this text throughout my studies as an educator and life planner. Through extensive research and compelling anecdotes, Dweck demonstrates how our beliefs about our abilities—whether fixed or growth-oriented—shape our behavior, influence our success, and ultimately determine our potential for personal growth and achievement.

Dweck masterfully weaves the concept of mindset into various domains of life, including parenting, business, school, and relationships. She highlights how having a growth mindset, characterized by the belief that abilities and intelligence can be developed through dedication and hard work, leads to more positive outcomes in these areas. Dweck’s insights offer a transformative perspective on how we approach challenges and setbacks in our personal and professional lives.

One of the book’s most compelling messages is the idea that having a growth mindset is instrumental in achieving our goals and striving to be the best we can be. Dweck argues that individuals with a growth mindset are more likely to embrace challenges as opportunities for learning and growth. They view effort as a path to mastery and resilience in the face of setbacks as a natural part of the journey toward success.

Dweck’s research reveals that individuals with a fixed mindset, on the other hand, tend to shy away from challenges out of fear of failure. They perceive effort as fruitless and setbacks as evidence of their lack of ability. Consequently, they may not reach their full potential and may miss out on opportunities for personal and professional growth.

The book is filled with real-world examples that illustrate the power of mindset. Dweck shares stories of athletes, students, and business leaders who have harnessed the growth mindset to overcome obstacles, achieve greatness, and reach their goals. These stories serve as inspiring evidence of the potential for personal transformation when one adopts a growth-oriented perspective.

Dweck also addresses the role of mindset in relationships, emphasizing how it can influence our interactions with others. A growth mindset can lead to more constructive and fulfilling relationships by fostering open communication, empathy, and a willingness to learn and adapt. This insight is particularly valuable in our personal lives, where the dynamics of relationships can significantly impact our happiness and well-being.

Ultimately, “Mindset” is a compelling call to action for individuals to cultivate a growth mindset and unlock their full potential. Dweck offers practical strategies for developing this mindset, such as reframing challenges as opportunities for growth, embracing the power of “yet” (as in, “I haven’t mastered this YET”), and fostering a love for learning.

In conclusion, “Mindset” by Carol Dweck is a transformative book that underscores the profound influence of our mindset on our lives. While Dweck explores the implications of mindset in various areas such as parenting, business, school, and relationships, the book’s core message centers on the immense benefits of adopting a growth mindset. By embracing challenges, valuing effort, and viewing setbacks as opportunities for learning, individuals can propel themselves toward their goals and achieve their highest potential. “Mindset” serves as a valuable guide for anyone seeking personal growth, success, and a more fulfilling life. It’s a reminder that our mindset is not fixed; it can be cultivated and refined, ultimately leading to a brighter and more promising future.

Uncategorized

Refresh Your Goals in 4 Easy Steps!

by Cristal Victoria

Sometimes goals need a little dusting off? Did you know that the average American abandons their yearly goals after one month?  Or that ~90% of people give up on their goals after 3 months? Of course,  you start from a stronger position if you took the time to set up your goals intentionally from the onset—identifying your big rocks and then breaking them down into easy to manage S.M.A.R.T. goals. However, goal fatigue is real for everyone. By practicing reflection and revision weekly, monthly, and/or seasonally, you can help yourself stay motivated and see your goals through to the finish. That being said, the transition from winter to spring is the perfect time for a comprehensive goal refresh!

What does a goal refresh entail? I have organized the process into four easy steps: take time, assess achievements, consider changes, and return to rocks.

  1. Take Time

The first step to refreshing your goals is to take time. Set aside an hour or more to thoroughly review your progress to date and create meaningful action steps to move forward. Keep this appointment with yourself! It is an act of self-care and integral to the goal refresh process. Avoid simply annotating or scribbling on top off previously scribed goals.

Taking time can be challenging, as it means you will need to pause and ask yourself the tough questions (such as why you may not have started a task or even regressed in a certain area). However, unpacking the ‘why’ behind your actions is important and takes time.

Tip: Choose a calming, comfortable location to complete your goal refresh. This may be your home office or your favorite coffee shop—it is up to you! This time should be motivating and relieving. Eliminate distractions and surround yourself with positive energy.

2. Consider Changes

Before diving into the goals themselves, take a moment to reflect on the month or season that has just come to a  close. Your reflection does not have to be formal; however, I recommend writing down your thoughts. This data can be valuable when you reach the next step in your goal refresh. To guide your reflection, you can use the questions below:

  • How have you grown this season?
  • What were you grateful for this season?
  • What are challenges you faced, and how did you overcome them?
  • What memorable events took place in your personal life this season?
  • What memorable events took place in your career this season?
  • Is there something you wish you could go back and change? Why?
  • What would you score this season from 1-10? Why?

By answering these questions, you will uncover changes that have occurred in your life that may have had an effect on your progress and intentions.

Tip: If you own a planner/goal planner, a monthly reflection page may already be included. Feel free to use this as a tool to consider the changes in your life. If you do not have a planner, writing your reflections in a paper or digital journal will suffice.

3. Assess Achievements

Now that you have scheduled time to work through your goals and have done some self-reflection, it is time to assess what you have accomplished so far. Breathe! This is not the time for put downs, shaming, or blaming. This is the time for analysis. How far have you come on each of your goals? When you answer this question, avoid grey answers: I did pretty well on that, I kind of completed that goal, I didn’t do so bad, etc. Keep your assessment black and white: Did you or did you not make your target? If you set up strong S.M.A.R.T. goals, each one should be measurable and easy to report on.

Although this black and white mindset may seem a bit harsh at first, it is a crucial first step in the assessment. Once you have identified the goals that were not met, you can dig a little deeper. Ask yourself these questions:

  • How close were you to achieving the goal?
  • What were your setbacks this season?
  • What were your celebrations this season?

All this data will be important when writing your refreshed goals. After asking yourself these questions, it will become clearer what needs to be edited before moving into the next season: your actions, your measurement, your timeline, the relevancy of the goal, etc.

Let us consider an example.

Eliza had a goal of reading two books per month; however, at the end of March, she had only completed 4 books. When determining if the reading goal was on or off track, Eliza began thinking ‘gray’ (“Well, some of the books I chose were awfully thick…I could read more books in the summer when I my work hours shorten…etc.). However, when it came down to it, Eliza decided that she had not met her goal thus far, as she was two books behind. How close was she to achieving this goal? She was ~70% of the way there. Not bad! What were her setbacks this season? Working 11-hour shifts due to a busy season at work. What were her celebrations this season? Incorporating reading into her nightly routine (although she was too tired to read more than a chapter at a time) and discovering some amazing new books. She truly was enjoying reading more.

By examining this data, we can see that although Eliza’s goal is off track, it only needs a few tweaks. It needs to be refreshed. Eliza’s goal is relevant and attainable; however, due to her varying work schedules, she may want to change her timeline. She could rewrite her goal as follows: I will read 20 books by the end of the year. This would take away the stress of needing to finish two titles during the busier times in the year. Another option for Eliza would be to focus on building her habit of reading regular, and not focus on the quantity of books at all: I will find a quiet time to read at least 4 times a week. Both rewritten goals are S.M.A.R.T. and keep the original intention of the goal alive while managing to reduce pressure and better fit Eliza’s lifestyle. Eliza can move into the next season feeling energized, motivated, and refreshed!

Now, how about the goals that are on track? Celebrate your wins! Have a solo dance party or simply put a checkmark on the page to recognize your accomplishment.

Tip: Even goals that are met or on track can be refreshed. If you are feeling indifferent about one of your goals, even if it is going well, ask yourself the three guiding questions and take the same steps to refresh it as you would a goal that is not progressing as well. Each of your goals should spark joy!

4. Return to Rocks

Whew! You have made it to the final step of your goal refresh: returning to your rocks! Your big rocks are the most important parts of your life—your priorities. All your goals should be tied to your rocks. Rocks may include quality time with family, your career, self-care, your passions, etc. They are the tasks, projects, or goals you absolutely accomplish.

Once you have a shiny new list of your refreshed goals, always return to your rocks and ensure that your goals are relevant to your big picture. If you are working on a goal that does not seem to fit your most important priorities, perhaps it should be reevaluated. Is this goal something you genuinely want to devote time to? Is this goal serving your higher purpose?

Tip: Returning to Rocks can help you trim down a goal list that is too long. It is easier to mange 5 goals that are broken down into 15 organized action steps than it is to juggle 15 goals! If you find yourself making too many goals or resolutions, return to your rocks to see if there are areas you  can trim down.

By following these four simple steps, you can cross your goals off your spring cleaning list! Your goals will be refreshed and ready for the upcoming season. To learn more about goal setting and planning, visit me on Instagram @cristalvictoria.

Tip: While you can review and refresh your goals at any time, I recommend going through this process at least three or four times per year. As a yearly planner, I start goals on January 1st and refresh them every three months (at the end of March, June, and September) before creating new goals near the end of December. I also assess my achievements and consider changes at the end of each month by completing a monthly reflection page in my planner. Feel free to take these steps and work them into your timeline, as each person’s goalsetting process is unique!

Uncategorized

Book Review: “Million Dollar Habits” by Stellan Moreira

by Cristal Victoria

“Million Dollar Habits” by Stellan Moreira is an inspirational and motivating guide that encourages readers to take charge of their lives, embrace new experiences, and strive for success. Moreira’s book is a powerful reminder that we have the ability to carve our own destinies and achieve our wildest dreams.

One of the key takeaways from this book is the idea of trying something new every day. Moreira emphasizes the importance of breaking out of our comfort zones and embracing new challenges. This simple yet profound concept serves as a catalyst for personal growth and leads to a life filled with excitement and fulfillment.

Moreira’s message is clear: life is meant to be lived to the fullest. He reminds readers that every moment is an opportunity to create positive habits that will lead to success. Whether it’s in our personal or professional lives, Moreira’s guidance on cultivating million-dollar habits is both practical and inspiring.

Chapter 13, titled “Planning for Success,” stands out as a gem in this book. Moreira provides readers with actionable steps and strategies for setting and achieving their goals. From setting clear objectives to creating a roadmap for success, this chapter serves as a valuable resource for anyone looking to turn their dreams into reality.

What sets “Million Dollar Habits” apart is Moreira’s genuine enthusiasm for helping others succeed. His writing is infused with passion and a sense of purpose, making it easy for readers to connect with his message. The book is not only a source of motivation but also a practical guide for those who are ready to take the reins of their destiny.

In conclusion, “Million Dollar Habits” is a must-read for anyone seeking inspiration, guidance, and practical advice for creating a life of purpose and achievement. Stellan Moreira’s book serves as a powerful reminder that we have the power to shape our own destinies, and with the right habits and mindset, we can reach the heights of success. Whether you’re looking to transform your personal or professional life, this book offers valuable insights and a roadmap to living life to the fullest and achieving your dreams.

Uncategorized

Journaling Mindfulness

by Cristal Victoria

Mindfulness (noun): the quality or state of being conscious or aware; Intention to cultivate awareness of mind body and spirit

When I say ‘journaling mindfulness’, I am referring to practicing habits in writing and tracking that will help someone incorporate mindfulness into their daily routine. Journaling mindfulness involves the mind body and spirit: being aware of your thoughts, physical being, and emotions. My 2021 planning routine consists of several methods for journaling mindfulness. Each method–habit trackers, vision boards, and daily affirmations—can be used be used independently or simultaneously to cultivate a more mindful you.

Habit Trackers

Tracking healthy habits, such as exercise and nutrition, can help you live a healthier life. By creating and sticking to a tracking system, you can build consistency and develop habits due to regular tendency or practice. Once an action becomes a regular habit, it can have a positive effect on your overall mindfulness (or awareness).

Let us consider an example. Drinking 64 ounces of water is often chosen as a daily healthy habit worth tracking. Drinking enough water can help your body carry nutrients and oxygen to your cells, stabilize your heartbeat, and protect your organs and tissues. Mentally, adequate hydration is also known to calm the mind and curb anxiety. Once this habit has been built, you become more and more aware of what a hydrated body feels like. You may have more energy. Your hair and nails may be growing at an accelerated rate. You may feel less hungry and more at ease. On the other hand, you also become more aware of what a dehydrated body feels like: irritable, snacky, tired, anxious. Your consistency led to heightened awareness. Yay, you!

Now that I have sold you on using habit tracking to journal mindfulness, it is time to put purpose to practice! Deciding what items to track on your habit tracker can be tricky. Ultimately, you want to think of what will spark the most joy for you or have the biggest impact on your overarching goals. If your goal is to have the energy to spend quality time with your loved ones each day, then tracking hours of sleep may be on your tracker. If your goal is to express your creativity more, daily journaling or creation may be a habit you track. Because I wanted to focus on building mindfulness this year, I decided to create two ‘year in pixel’ trackers—one for fitness and one for mindfulness. My fitness tracker records the workout I do each day—from kickboxing to hiking. My mindfulness tracker keeps track of mental strength (journaling, reading, yoga, and meditation). Together, I call these my Mind Body Spirit (MBS) Trackers.

There are only two rules when in comes to habit trackers: choose habits that serve you and track them consistently. So many great templates are available for free. Choose one that works for you (or create your own) and have fun with it!

Vision Boards

Does the idea of daily of weekly tracking make you panic? No worries! There are other ways to journal mindfulness that are less intimidating for those who would rather go with the flow. How does a method that can be completed once a year (or even less!) sound? The next method for journaling mindfulness is creating a vision board. A dream board or vision board is a collage of images and pictures that represent one’s dreams and desires, designed to serve as a source of inspiration and motivation.

By creating a vision board, one can practice mindfulness by becoming more aware of his or her thoughts. This is achieved through visualization. When you put your goals on paper in a visual format, it can help you achieve them. Studies show that mental practices, including visualization, can increase motivation, confidence, and motor performance by keeping positive thoughts at the forefront of your mind.

Use three easy steps to create an effective vision board. First, take a moment reflect on what goals are most important to you. These can be referred to as your ‘Big Rocks’. Your Big Rocks are your priorities—the tasks, projects, and goals that you most want to tend and accomplish. Once you have created a list of the things you want to manifest, you are done with the most difficult step. Next, you piece together a visual representation of this list using photos, artwork, words, and phrases. Bring your vision to life on the page (or screen!). I currently have three vision boards in my home: one large poster that visualizes my life vision, one collage for my dream home vision, and another page in my planner that summarizes the year I envision for 2021 . The third and final step to creating an effective vision board is to place your vision board where you will see it regularly—on your nightstand, in your home office, or even by your TV. Digital vision boards also make great desktop backgrounds on your computer. The key is to look at your vision board as often as possible to heighten your awareness of these long-term goals and wants.

Daily Affirmations

My third method for journaling mindfulness is to record daily affirmations. Affirmations are short, powerful statements that allow you to consciously control your thoughts. Affirmations firmly declare a positive thought and should be assertively stated as a truth. To write an affirmation, begin with “I am” and use present tense. The statements should also be brief and specific. This year, I have chosen to focus on three affirmations:

  • I am successful at everything that I do.
  • I am healthy and wealthy.
  • I am beautiful inside and out.

To record these affirmations, I keep a mindset journal (or affirmation journal). This journal lives on my nightstand and has been incorporated into my evening routine. Before bed, I briefly journal an entry or scribe my three affirmations. After a week of entries, I decorate the page with quotes and images that resonate with me [pictured below]. By regularly recording affirmations, one becomes more aware of when they are embracing positive thoughts and repelling negative ones.

By practicing mindfulness, one can lessen stress, increase happiness and creativity, and strengthen memory and sleep. You are able to create a life you love and be more intentional with your thoughts and actions. After using these mindfulness journaling methods for only two months, I have had noticeably better sleep (with more vivid dreams), gained confidence in my leadership position at work, and feel more positive overall. I hope you have enjoyed reading my tips and would love to hear how you plan on journaling mindfulness this year.

Uncategorized

CVC Goal Setting Workshop Pt. 1: Vision

by Cristal Victoria

Goal Setting Workshop Pt. 1: Vision

Many people set goals, but are they setting the right goals? The first workshop in the Cristal Victoria Consulting (CVC) series is Goal Setting Part 1: Vision Workshop. This workshop guides individuals in setting SMART end goals that are personalized to get them where they want to be.

My Reality

The workshop begins by looking into the past. The My Reality activities encourage individuals to celebrate their past achievements and identify the action steps that led them to these successes. This practice unveils positive patterns in behavior that will prove helpful when creating end goals later in the workshop. Next, individuals rate each component of their life from 1-10 with the Lifestyle Evaluation tool. This tool includes the following categories:

Career & Professional DevelopmentSpiritual & Personal Development
Romantic Relationship(s)Friends & Family
Health & WellnessWealth & Finances
Home or Physical SpaceJoy & Recreation

By rating each category separately, one can easily identify the aspects of their life that need the most tending.  The lowest rated categories may be flagged as areas of improvement when writing end goals. Conversely, highly rated categories could be a point if interest for those who want to keep the momentum going in their strongest areas.

My Legacy

After looking into the past, the Vision Workshop focuses on the distant future. What legacy do you want to leave behind? How do you want to be remembered? What do you want your biggest achievements in life to be? These are some of the questions explored in the My Legacy portion of the workshop. Individuals visualize the final chapters of their life and analyze overarching themes that surface in the process. These themes are used to link the past and present with the future when writing end goals.

My Destiny

Finally, the Vision Workshop turns to the present. Inspired by the Japanese concept of Ikigai, having a direction or purpose in life, the final component of the workshop introduces the Destiny Map tool. The Destiny Map helps individuals find connections between their strengths and passions. Once these connections are made, individuals use their Destiny Map, Lifestyle Evaluation, and other tools to create SMART end goals that exciting, focused, and rooted in what matters most.

Cristal Victoria Consulting workshops are coming to Southern Nevada in August 2021, with virtual workshops to follow. Want to reach your end goal with CVC? Follow @cristalvictoria on Instagram for more tips and tricks and stay tuned for CVC digital download bundles—including all the tools mentioned here– on sale this fall at cristalvictoriaconsulting.com.

Uncategorized

Book Review: “Year of YES” by Shonda Rhimes

by Cristal Victoria

“Year of Yes” by Shonda Rhimes is a captivating and empowering memoir that resonates deeply with anyone on a journey to reclaim their true self and design a life they love. With humor, honesty, and wisdom, Rhimes takes readers on her transformative year-long adventure of saying “yes” to opportunities, experiences, and, ultimately, to herself.

Rhimes’s poignant words, “Losing yourself does not happen all at once. Losing yourself happens one ‘no’ at a time,” serve as the book’s poignant rallying cry. It’s a reminder that self-discovery and personal growth often begin with a single affirmative choice. In this case, it was Rhimes’s decision to step out of her comfort zone and embrace the power of “yes” that set her on a path of rediscovery.

Throughout the book, Rhimes skillfully connects her “Year of Yes” to the broader concept of designing a life you love and living your best life. She shows that by shedding the fear of the unknown and embracing new challenges, we can rewrite the narratives that have held us back. Rhimes’s journey serves as a powerful example of how embracing opportunities, even when they seem daunting, can lead to personal and professional fulfillment.

“Year of Yes” is more than just a memoir; it’s an invitation to readers to reflect on their own lives and consider where they might be saying “no” when they should be saying “yes.” It encourages us to question the status quo, confront our fears, and step into the unknown with confidence.

In a world often dominated by negativity and self-doubt, Rhimes’s book serves as a beacon of hope and inspiration. It reminds us that transformation is possible, and that with each “yes,” we have the potential to reclaim our true selves and design a life filled with joy, purpose, and authenticity.

In conclusion, “Year of Yes” is a compelling and thought-provoking read that challenges us to reevaluate the choices we make in our lives. Shonda Rhimes’s journey of self-discovery and her commitment to saying “yes” provide a powerful blueprint for anyone seeking to break free from complacency, rediscover their passions, and live their best life. This book is a testament to the transformative power of embracing the unknown and serves as a reminder that, ultimately, the most important “yes” we can say is to ourselves.