Freedom to Choose

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Our forefathers had a vision. 

They decided on the vision. 

They believed in the vision. 

They took action on the vision.

They built a support structure to protect the vision.

And, this week, we will be celebrating the 243rd birthday of the declaration of that vision.  The Declaration of Independence.  A declaration of freedom.

As we celebrate with fireworks, parades and festive gatherings, I’d like to invite you to celebrate yourself as well.

your life

your vision

your freedom

I invite you to draw up your own declaration.  Your own vision.


Try this:

Listen to your longings and discontent

Decide what you would love to be or do or have

Take action 


You have the freedom to free yourself.  To free yourself from the chains that hold you back from being all you are here to be.    

The time is now!  Declare it!

Shine Brightly,

Tracy


Do you need help drawing up your own vision?  Start here.  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the Daily Affirmations button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!


Photo Credit:  Roven Images on Unsplash

What makes YOU come alive?

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What kind of life would YOU love living?  YOU.  Not your family.  Not your friends.  Not society.  YOU!

  • What would YOU love?

  • What brings YOU life?

  • What do YOU want to be or do or create in this life?

Think about it…really…let your imagination run wild...

Most of us, when we think about what we really want, start with what we think we could do, what we should do, what our present circumstances allow, what the economy is doing, what our bank account says…

It’s time to start asking different questions, bigger questions.

Howard Thurman said Don't ask what the world needs.  Ask what makes you come alive, and go do it it.  Because what the world needs is more people who have come alive.

Your life is an example to everyone you encounter.

  • Of possibility

  • Of hope

  • Of life

Imagine how your children would benefit from a mother who is truly alive…

  • What would YOU love?

  • What brings YOU life?

  • What do YOU want to do or be or create or experience in this life?

What would a wealthy life look like to YOU?  Wealth is not just about money.  Merriam-Webster defines wealth as abundant supply.  We can have wealth in any area of life. 

  • Wealthy in health

  • Wealthy in time

  • Wealthy in love

Designing a wealthy life begins with knowing what you really want

What is it for YOU?


Try this:

  • Take a few deep breaths and center yourself

  • Ask yourself this question:  If it all worked out, what would I love to be or do or have or experience in this life?

  • Grab a pen and paper and let your imagination run wild.

  • And what else and what else and what else...


Shine Brightly,

Tracy


Do you need help imagining what you would love?  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the START HERE button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!


Photo by Kevin Schmid on Unsplash


How to Use Your Discontent to Thrive in Motherhood

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It’s no secret that being a mother is challenging.  In fact, in my opinion, it is THE hardest job in the world.

There was a time, early on, when I focused solely on my woes and all of the difficulties I faced as a mother.  Anyone who knew me at that time may have thought that I was a raving lunatic. 

That’s exactly how I felt.  I hadn’t fully healed from the trauma surrounding my oldest child’s birth and, dang it, having 2 children under 2 is Just. Plain. Hard.

I had mastered my discontent.  I knew it well.  I began my day with it and sealed it into my dreams at night. 

Little did I know, there is an easy way out.  I learned through a series of trial and error that I could actually use my discontent as the driver to move my life in a new direction. 

Think of it this way.  We tend to create change in our lives in 2 ways. 

Intention from – moving away from our discontent. 

Intention toward – moving in the direction of a desired outcome.

Since many of us begin with intention from, I’ve created an easy 3 step process below to help you use your discontent to thrive in motherhood. 

Try this:

  1. Name Your Discontent:  What?  “I thought I was supposed to be reciting words of joy and positivity”, you may be saying to yourself.  Well, you heard me right.  As the late Louise Hay was known to say “you have to see the dirt in order to clean the house”.  It’s the same with your discontent.  Shine the light on it.  Take a look at it.  And then, write it out.  Line by line.  Name your discontent.

  2. Intention Toward:  Take each discontent and turn it into an intention toward.  I’ll give you a few examples to get you started.  Let’s say one of your discontents is “I’m exhausted”.  What you may really want is some energy to get you through the day.  Instead of saying “I’m exhausted”, you could say “I feel energetic throughout the day”, or whatever wording feels right for you.

  3. Take a Step:  Now that you have created an intention toward, make a list of steps you could take to feel more energetic throughout the day.  If the step feels too big, break it down into smaller steps.  Choose ONE step and integrate it into your life before moving on to the next.  For example: 

  • go to bed earlier

  • reduce sugar intake

  • take a brisk walk

  • solicit help

What is one step you can take using the process above?  Please share with a comment below.

Shine Brightly,

Tracy

*Do you need help turning your discontent into an intention toward?  I’ve created an easy cheat sheet to help you.  Download it for free using the button below.


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Free Download

How to Use Your Discontent to Thrive in Motherhood Work Sheet


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3 Reasons to Laugh More

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Have you laughed lately?  I mean a good, hearty belly laugh?

It is said that a child laughs nearly 300 times per day while the average adult laughs less than 20.  Whether this is accurate or not I’m not sure but I wouldn’t doubt it based on the hysterics I witness with my own children.

They laugh.  All day.  Even when they are trying not to in between big, fat, crocodile tears.  And, especially, when someone says BUTT (have you ever wondered how many times you say that word in a day?).

All jokes aside, research shows that laughter is the best medicine.  It has both short term and long term positive effects on stress, the leading cause of chronic health problems in the US.  In fact, Norman Cousins, author of Anatomy of an Illness, experimented with laughter himself and claimed that 10 minutes of belly laughing gave him two hours of pain free sleep.

  • Laughing is a natural state changer.  Have you ever tried a frown while laughing?  Try it.  I bet it will make you laugh.

  • Laughing increases the intake of oxygen into the heart and lungs.  There is even a form of yoga called Laughter Yoga.  It’s a hoot!

  • Laughing brings us back to the present moment.  We can only laugh in the present.  And, this is good news because we only have NOW.

What is your favorite way to get a laugh in?  Watching a funny movie?  Reading a funny book?  Watching your cat try to make her way out of a paper bag?  Or, maybe it’s laughing for the sake of laughing. Please share with a comment below.

Shine Brightly,

Tracy

*Are you laughing enough? Take the free assessment below to determine your laughter quota.


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Free Download

Determine your Laughter Quota for Increased Health and Well-Being


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10 Best Parenting Quotes

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I hope these quotes resonate with you as much as they do with me.   

Shine Brightly,

Tracy


There is no such thing as a perfect parent.  So just be a real one.  ~ Sue Atkins
Don’t worry that children never listen to you, worry that they are always watching you.  ~ Robert Fulghum
The best kind of parent you can be is to lead by example.  ~ Drew Barrymore
Being a mother is learning about strengths you didn’t know you had and dealing with fears you didn’t know existed.  ~ Linda Wooten
Your kids watch you for a living.  It’s their job; it’s what they do.  That’s why it’s so important to try your best to be a good role model.  ~ James Lehman
It is not what you do for your children, but what you have taught them to do for themselves that will make them successful human beings.  ~ Ann Landers
It's not only children who grow. Parents do too. As much as we watch to see what our children do with their lives, they are watching us to see what we do with ours. I can't tell my children to reach for the sun. All I can do is reach for it myself. ~ Joyce Maynard
Treat a child as though he already is the person he’s capable of becoming.  ~ Haim Ginott
If there is anything that we wish to change in the child, we should first examine it and see whether it is not something that could better be changed in ourselves.  ~ Carl Jung
Little eyes ears and hearts are always watching and learning how to navigate life through you.  Let them see you not just survive but thrive.  ~ Tracy Nolin Beerman

Do you need help being all you can be?  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the Daily Affirmations button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!

Free Yourself

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Our forefathers had a vision. 

They decided on the vision. 

They believed in the vision. 

They took action on the vision.

They built a support structure to protect the vision.

And, this week, we will be celebrating the 242nd birthday of the declaration of that vision.  The Declaration of Independence.  A declaration of freedom.

As we celebrate with fireworks, parades and festive gatherings, I’d like to invite you to celebrate yourself as well.

your life

your vision

your freedom

I invite you to draw up your own declaration.  Your own vision.


Try this:

Listen to your longings and discontent

Decide what you would love to be or do or have

Take action 


You have the freedom to free yourself.  To free yourself from the chains that hold you back from being all you are here to be.    

The time is now!  Declare it!

Shine Brightly,

Tracy


Do you need help drawing up your own vision?  Start here.  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the Daily Affirmations button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!


Photo Credit:  Mike Watson Dreamstime

Complete Control

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Did you know that we have close to 60,000 thoughts a day?  Some of them are just bizarre, most of them are the same thoughts we had yesterday and most of those are negative.  They are the very thoughts that create our human suffering.  The deadly trio...fear, doubt and worry. 

Negative thoughts are patterns really.  Habits.  The mind loves patterns.  They run deep grooves in our minds.  These patterns eventually become limiting beliefs that can rob us of our joy if we let them. 

Thoughts create Feelings.

Feelings create Actions.

Actions create Results.  What our life is like.

Good news!  We have complete control over our thoughts.  In fact, it is the only thing we do have complete control over.  It takes constant practice.  Like working a muscle.  But it is as simple as replacing the negative thoughts with positive, empowering ones.  Simple but not easy, that is.

We become good at what we practice.  We've had so much practice in thinking limiting thoughts that we have gotten really good at them.  Imagine what our lives would be like if we took up empowered thinking.  Practicing every day.  Exercising the empowered thinking muscle.

It helps to have a list of replacement thoughts.  A list of thoughts we can turn to when the negative ones creep in, as they are prone to do.


Try this:

1.      WRITE:  Fold a piece of paper in half the long way.  On the left make a list of 10 negative thoughts and on the right make a list of positive, empowering thoughts that you can use to replace the negative ones.

2.      PAUSE: When you notice a negative thought, pause and re-frame  it.  Insert one of the new, empowering thoughts.

3.      PRACTICE, practice, practice


It’s all about noticing what you’re noticing.  Noticing that you are having a negative thought is progress, my friends!  It’s the first step in changing a habit.  So celebrate it and keep noticing.

Shine Brightly,

Tracy


Do you need help practicing empowered thinking?  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the START HERE button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!

Photo by Jen Loong on Unsplash

Choose Joy

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We create the life we lead. Whether we mean to or not. Oftentimes, we create it exactly the way we did yesterday, the year before and the year before that. Like Ground Hog Day. Over and over and over again. The people and circumstances may change slightly but we still have the same life.

  • the same health
  • the same relationships
  • the same job

We may give our circumstances a face-lift.  But in essence, we stick with the pattern that has been ingrained in us, the pattern we have ingrained in ourselves. Our minds love patterns.

We create the life we lead by the thoughts we think. Simple but true. If we ever wonder where our focus is, we need no more than to look at our lives.

Circumstances are circumstances. They are simply what happens around us.

  • Thoughts.  About circumstances.  Create feelings.

  • Feelings generate actions.

  • Actions produce results.

  • Results are the lives we lead.

Good News!!! We have complete control over our thoughts. In fact, our thoughts are the only thing in life that we have complete control over.

It starts with noticing what you’re noticing.  A feeling is often the first indication of a thought you are having. 


Try this…

  • Identify a familiar feeling you have had (Ex. Anger, frustration, overwhelm)

  • Trace the feeling back to a thought.

  • Choose an expansive thought.  Choose to become interested in gratitude, joy or beauty.

  • Notice how the new thought feels.

  • Wash.Rinse.Repeat.   


Try this with all of your undesirable thoughts. It takes practice but it will change your life. One thought at a time.

You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That's the only thing you should be trying to control.
~ Elizabeth Gilbert

Shine Brightly,

Tracy


Do you need help imagining what you would love?  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the START HERE button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!


Photo by Brigitte Tohm on Unsplash


Shining the Light on the Dark

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Life is interesting isn’t it?  The yin and yang of this human experience.

Light and dark

Good and bad

Possible and impossible

We are conditioned to believe that it has to be one way or another.  But, what if what we are telling ourselves is not true?

It was Henry Ford who once said “whether you think you can or you think you can’t you’re right.”

What if we could see the good in the bad?

Shine the light on the dark?

Create the possible out of the impossible?

As rigorous as life becomes at times, we can always count on the fact that the sun always rises.

What if we were to clear our limiting beliefs simply by changing our thoughts about any circumstance that comes our way?

Think about the power in that.  And, realize that you have that power within you.


Try this:

  • Fold a piece of paper in half lengthwise
  • Write an “impossible” situation in your life across the top
  • Write a list of the possible negative outcomes on the left side
  • Write a counter list of possible positive outcomes on the right side
  • When your mind turns to the negative, replace the thought with all that could go right

Shine Brightly,

Tracy


Do you need help shining the light on the dark?  Studies show that daily affirmations can help reduce stress, boost well-being and increase confidence.  Click the START HERE button below and get Life By Design Daily Affirmations in your inbox.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!


Photo Credit:  Alex on Unsplash


Little Eyes Ears and Hearts

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Have you ever watched your children play or listened to their conversations?  Chances are you noticed a lot of yourself in those precious moments.  Sometimes your heart swells with pride and other times, you are not so pleased with what you are unintentionally sharing with them (mommy guilt - I'm right there with you).

You have an opportunity here, a gift. A gift that will last a lifetime. You can choose to model your best self for your children. You can choose to model the hero’s journey over the victim’s journey, the high road over the low road. You can choose to live an authentic, empowered, harmonious life.  You have choice.  Always.

Your children are learning how to navigate through life by watching you. They are carefully tuned into you.  Their teacher.  For direction. It is up to you to model what you would most like them to see.

It takes a constant shifting.  All day.  Every day.  Shifting into being the best version of yourself.  Knowing that every moment is a brand new baby moment.  Another chance to make a different choice.  It's simple really - this shifting.  It's just not easy.

It won’t be perfect.  Sometimes it will be frustrating as hell.  You may not see it until they are in their thirties but by reaching deep within yourself you are giving your children an immeasurable gift and the beginnings of a new legacy.

Little eyes, ears and hearts are always watching.  Let them see what you really want them to see.


Try this next time you feel a reaction coming on:

  • Notice what you're noticing.  Awareness is the first step in changing a pattern.
  • Pause and take a breath (or two or five).  Pause to regroup and breathe to calm yourself.
  • Respond the way you would like your children to experience you.

Fun. Flow. Freedom.

Shine Brightly,

Tracy


*Do you need help responding instead of reacting?  Start here with this complimentary series of Life By Design Daily Affirmations.  These affirmations are designed with care to remind you of who you are, all that you are capable of and how much you rock.  (The first affirmation is the most important.)  Enjoy!


Photo by Patricia Prudente on Unsplash

Breaking Patterns

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It’s here!  A brand new baby year.  A new beginning.

The gyms are packed.  Resolutions are in place.  Change is in the air.

Promises. Promises. Promises.  To make positive changes for ourselves and our families.

And, very soon, the momentum fades.  Our minds drift back to our old ways.  Our old patterns of being.

Changing habits is serious business.  It takes much more than a resolution to break through the patterns that have run deep grooves in our minds.

The good news is that it is absolutely possible to break those pesky patterns.  One of the tools I use is called a trigger.  A trigger is basically a reminder to change a thought or perform an action. 


Try one of these or create your own:

  • Door frame triggers can be set up to remind you to take a pause before entering a bedroom, your home, your office or for making any other transition.  In an effort to cultivate more patience with my daughter I have created a door frame trigger for myself.  Before I walk through the door frame of my daughter’s room I silently say to myself “I Am kind, caring and patient”.  This sets the tone for what I may find on the other side of the door.  Re-framing the old reactive pattern of “omg, I can’t see the floor” or “it’s been 30 minutes and she’s still not ready for school” to I AM kind, caring and patient. I AM says that this is happening now.  Not I want to or I plan to or I should.  I AM means that I am presently kind, caring and patient.
  • An audio trigger is an easy way to create change.  I have an audio notification on my phone that reminds me 3 times a day to breathe.  To stop what I am doing and take 3 deep, belly breaths.  I’ve been doing yoga for over 25 years, teach breath work each week and still find that I forget to breathe.  
  • A visual trigger is a lovely way to create a new habit.  I have a talisman that I made at a workshop several years ago made of crystals, a heart bead and a bead that says love on it strung on fishing wire.  It hangs on my bathroom mirror and reminds me to look myself in the eyes and say “I love you”.  It is a constant reminder to be kind to myself by changing my self-talk.

What kind of trigger will you incorporate into your life?  Please share with a comment.

Fun. Flow. Freedom.

Shine Brightly,

Tracy


*Do you need help changing patterns?  Start Here with this complimentary series of Life by Design Daily Affirmations.  Designed with care to remind you of who you are, what you are capable of and how much you rock.  (The first one is the most important.)  Enjoy!

On BEing

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Each day I shower.

Each day I imagine.

Each day I shower as the woman I imagine myself BEcoming.

 

I put her on.

I act as if I AM that woman.

The woman I am BEcoming.

 

I see the steam.

I smell the shampoo.

I feel the warm water run down my back like she does.

 

I think.

I plan.

I shower as if I am the future me.

 

I create future memory.

Cells of recognition.

Of how incredibly amazing it feels to be the woman I am 3 years from today.


Try this:

  • Imagine yourself 3 years from today.  Loving your life. 
  • Put it on with your 5 senses.  What do you see, feel, hear, smell, taste?
  • Ask yourself "What step would my future self tell me to take today?"
  • Take that step.

Fun. Flow. Freedom.

Shine Brightly,

Tracy


Do you need help imagining a life you would love living?  Start here with this complimentary series of Life By Design Daily Affirmations.  Designed with care to remind you of who you are, what you are capable of and how much you rock. (The first one is the most important.)  Enjoy!


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