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Celebrating Being Average

Posted by: Jackie Sarmiento Cañiza Certified Coach | PCC, CNTC    |    Posted on . Posted in Journal.

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I’m not sure how common this experience is and maybe you can tell me. I will sometimes find
myself scrolling through my newsfeed on social media and experiencing feelings of inadequacy,
lacking, or not-enough-ness. I read all the stories about others being the best, the top, or
achieving much success and, while I celebrate their joys (I truly do), I can’t help but feel a bit of
sting as I look inward. I ask myself, “what do you have to show for?” or “what are you the best
at?” and then I quickly go to “maybe you’re just jealous” or “why can’t you just be happy for
them and leave it at that?”
I’ve been reflecting on this experience and thought it might be worthwhile sharing just in case
others are experiencing the same thing. I like to think of myself as average so there’s a pretty
good chance the other average ones may understand these sentiments. In my reflections, I
decided that, instead of trying to find what I have to show for, it might be helpful to think about
what makes me average and celebrate that instead. Just for context, here is the definition of
average that I’m using as reference: of the usual or ordinary standard, level, or quantity.
Here’s an initial list of my averages:

  1. I’m an average student. I never really received high grades and even now, as I take a
    master’s program in a topic I find fascinating, I’m still performing at an average mark
    despite a lot of effort I’m putting into my studies. I recently received my average grade
    for my latest module and am over the moon about it!
  2. I’m an average reader. I like buying books that I find interesting and will take forever to
    read them (if I even get to it) and I cannot, for the life of me, quote passages or one-
    liners in an intellectual conversation. When I do get to finish a book, I feel so
    accomplished!
  3. I’m an average cook. I enjoy preparing meals for my family and friends and I can follow a
    recipe well enough, and while serving it I will ask “Do you like it?” just because no one is
    commenting about the food. And if they say, “Yeah it’s good!” I celebrate that even if
    they’re just trying to be polite or thankful that I didn’t mess it up so badly.
  4. I’m an average athlete. I was never the strongest rower or runner in my team and there
    were always others who had natural strengths in whatever sport they got into. I have to
    exert extra effort to get by and would find my space in the middle of the pack and enjoy
    myself there.
  5. I’m an average entrepreneur. I’ve been running a business for over a decade, and we’ve
    scaled it to an average size, and I still stay up at night worrying about the next pay cycles
    and keeping things afloat. I celebrate the moments when we get through the difficult
    times together with my team.
    I can add so much more to this list, but I don’t really feel a need to. It’s an average amount to
    reinforce just how average I am. Please don’t mistake this article to mean I am looking for
    affirmation on things I’m great at. I like to think I’m aware of the things I can do quite well. I just
    thought it would be nice for a change to allow ourselves to celebrate being average because

most of us are and that’s perfectly okay. I’d love to hear your average stories so I can celebrate them with you!

How Coaching and Therapy Supported my Mental Health

Posted by: Jackie Sarmiento Cañiza, Certified Coach | PCC, CNTC    |    Posted on . Posted in Journal.

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It may be a coincidence that October 10 is both the anniversary of Haraya Coaching and the commemoration of World Mental Health Day, and for the past 11 years that we’ve grown in our practice, I am more convinced that it is a meaningful integration. I’ve personally seen how coaching can support mental wellness and I feel so much more resolve to share how this is true. I am often asked about the difference between coaching and therapy, and while there are many resources one might find online, and I could share more formal definitions of these practices, I thought it would be useful to share my own personal stories of how both modalities have helped me.

Coaching helped me re-design my life and move forward.
I was diagnosed with stage 3 breast cancer in 2018 and had a wonderful support system around me. Loved ones were around to be with me all throughout my journey and I never really felt alone. I knew I was loved and that gave me a lot of strength. It was initially difficult though, for me to see beyond my illness. I couldn’t see too far into the future and worried about others around me. How would I continue to make a difference and contribute to the world? I felt I was being derailed from my life plans. I was so blessed that a friend offered to coach me through my cancer journey and allowed me to reflect on how this experience integrates into my life and I found a new sense of purpose – one that did not disregard my cancer but embraced it as a blessing that could help me become a different version of me. Coaching supported me in the
design of that new purpose and in taking accountability for making it real.

Therapy helped me understand my inner thoughts and feelings.
Fast-forward to 2020 when the world came to a standstill caused by Covid, and the normssuddenly became isolation and avoidance of human contact. The world was grieving. We lost friends and family to this dreadful disease. We also lost human connection. I found myself catatonic at first, watching the news, not knowing what to do, and feeling terribly sad and angry. I was sad from the loss of life and freedoms and angry with the government for everything else. I felt betrayed and wanted to lash out, but I didn’t know how and where to do so. Every day my anger brewed deeper and stronger. While I was able to rely on my family and team for support and we created plans for moving forward with the business and helping others to cope during that time, I could still sense that anger brewing and boiling day by day. That was when I decided to seek help. I scheduled an appointment with a psychologist and one session of release became a weekly habit for over a year. These sessions helped me to understand where the hurt and anger were coming from and to release my thoughts and feelings without judgement. I didn’t need to make any plans because those were already happening. I just needed to look inward and honor what was going on inside me.

What was common about these two situations?
· I was experiencing challenges in my mind. My thoughts were getting in the way of me
showing up in the world as my best self.
· I needed help. I knew that having someone to talk to would be valuable to me in
processing my thoughts.

What was different about them?
· In my cancer experience, I had acceptance of my illness and felt a strong resolve to
overcome it, but I just didn’t know how I could move forward beyond the disease. I
needed help to imagine a different version of me and my future, and to begin taking
steps towards it.
· In my Covid experience, I was already moving forward with steps and externally felt
clarity about what I wanted to do. I needed help in unpacking the darkness that seemed
to be lingering in my thoughts despite everything going in the right direction.

As a professional coach myself, I knew that I couldn’t get through these situations alone. Having the right support in both these experiences was so critical for me and I feel very blessed to understand what I needed in those moments and to have direct access to both types of help. I know that many are still struggling and don’t realize they need help. And others know they need help but not sure what type of help and where to get it. I hope that, by sharing my own stories, it might shed some light and nudge others to seek support from the right sources.

Three Leadership Beliefs I Changed my Mind About (and how neuroscience helped me get there)

Posted by: Jackie Sarmiento Cañiza, Professional Certified Coach & Certified Neurotransformational Coach    |    Posted on . Posted in Journal.

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When did you last change your mind about something? Maybe it was this morning when you decided to wear a different pair of pants. Perhaps it was last night when you were planning a family vacation and thought of visiting a different place. It could even be last week when your friend convinced you that pineapple on pizza is actually yummy. We go through decisions like these so often we may not even realize just how much we change our minds about simple and not-so-simple things.

I’ve been reflecting about significant perspectives that I found myself re-thinking in the past few years, and one big theme is leadership. As a leader myself managing several businesses, who also works as a coach with a lot of leaders in organizations and teams, I’ve been trying to observe and understand what drives our behaviors and how we lead others. What practices help or hinder us from being our best as leaders? How can we continuously bring out the best in ourselves and our people?

In this learning journey, I have come to change my mind about how I should show up as a leader. A big contributor to these shifts is my continuous learning about our brain and how it works. Here are three things that have adjusted for me and the references that helped.

1. Leaders don’t show emotions.

I used to think that showing emotions as a leader, especially crying, is a sign of weakness. Now I know that my emotions are simply an indication of something that is valuable to me, and if I share that with my team, they will learn more about me and what I value, and even support my pursuit to be consistent with those values. Allowing my team members to share their feelings with me and with each other also helps us to create better connections, and work more cohesively. Thanks to the work of Dr. Lisa Feldman-Barrett who wrote the book “How Emotions are Made” and Dr. Susan David who wrote “Emotional Agility,” I have been learning to create better awareness of my emotions and what they mean to me, as well as cognizance of others’ emotions and what they mean to them.

2. Leaders don’t bring personal concerns to work.

I used to subscribe to the notion that one should “check their personal lives at the door” when they come to work every day. You are on “company time” so any time your mind wanders to personal thoughts such as a sick child or an argument with a family member, you are doing the company a disservice and should just learn to lock those thoughts away. Now I understand that I come to my workplace as a completely whole person who has various facets of my life, and if my brain is not at its best because those other facets are not going well, I will not be at my best for my company anyway. I love the work of Dr. Sarah McKay, neuroscientist and author of “In Her Head,” who shares a simple model of how one’s mindset, one’s environment and one’s physiological state all play a critical role in supporting a healthy brain. Integrating brain-healthy habits into my day no longer makes me feel guilty for spending time on myself. 

3. Leaders are direct and completely fact-based.

I used to believe that the best way of communicating is to be completely direct, objective and fact-based. Now I know that I also have to be held accountable for the impact of my message on others. How they receive my message is equally important in determining the effectiveness of our communication. Thanks to the lessons I learn from my favorite podcast Huberman Lab, hosted by Stanford professor Dr. Andrew Huberman, I understand how the different chemicals in our brains are triggered and how they influence our behaviors. 

By understanding the mechanisms of how our own mind works, I’ve learned to change my mind about what good leadership looks and feels like. I’m still learning and may continue to adjust some of my beliefs, but that is the value of continuous learning or neuroplasticity (the ability of the brain to form new connections). My encouragement to other leaders is to keep learning too. If the best athletes continue to practice their sport even after they’ve won several medals and trophies, then leaders should continue practicing their craft as well.

I’m also fascinated by neuroscience because it helps me to reinforce my belief that, while we might look and sound different from others and while our principles might be shaped by our environment and culture, underneath we are all the same. If we get better at understanding why and how we think, feel and behave, we might be more capable of looking at others past the prejudices and judgements and simply accept that we are all human beings doing the best we can to thrive.

Letting Go of Perfectionism

Posted by: Mia Del Rosario- Domingo, ACC    |    Posted on . Posted in Journal.

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We all want to do well. But what about when this desire to do well prevents us from even starting something?

I’ve been on a long journey of letting go of perfectionism and embracing who I am. I even started a community called The Parent in Progress to document my experience as a work-in-progress new parent and to support other new parents.

I am sharing a few things I’ve learned and reflected on in this journey.

I know that perfection is impossible, but why do I still want to be perfect?

“Progress over perfection” is an overused (but admittedly, appropriate) quote you’ll hear. But, why is it so hard to truly let go of perfection and embrace this mindset?

When I think about my personal definition of perfection, it’s this expectation that I have to do it all and I will do it without mistakes, without breaks and without help. Written down, it seems like such an unrealistic, impossible expectation of myself, doesn’t it? No human can meet that.

Perhaps, moving away from perfection means moving towards our own humanity. It is about accepting that we will make mistakes, we will need breaks, and we need others’ help. It is making the courageous choice to say “I am enough”.

Brene Brown expands on this beautifully in her book, The Gifts of Imperfection: “No matter what gets done and how much is left undone, I am enough. It’s going to bed at night thinking, ‘Yes, I am imperfect and vulnerable and sometimes afraid, but that doesn’t change the truth that I am also brave and worthy of love and belonging’.”

There is so much power and freedom in embracing and accepting who we are, as is, in this moment.

If I let go of perfection, will that mean I won’t strive to do my best?

Initially, I resisted this new mindset of “I am enough” because I thought it might mean that I wouldn’t want to improve and do my best anymore (and I’ve heard this resistance from others as well).

For me, this resistance comes from seeing the many ways that being a perfectionist has benefitted me to achieve a goal and to do good work. But, if I further reflect on it, I can recall the many times perfectionism has not helped me – the indecision, the countless unnecessary revisions, the stress of it all. I want a healthier way of approaching things.

I’ve realized that believing “I am enough” and wanting to improve is not an ‘Either-or’ situation; we can believe in both. This quote put it best:

Instead of perfection, what can I focus on instead?

In coaching, we believe that when our actions are aligned with our intention, we can create more sustainable change.

In overcoming perfectionism, this can mean shifting our mindset from the abstract, unrealistic ideal of perfection to clear, defined intentions and values that we personally hold important. We can reflect on what drives us and what’s behind this initial desire for perfection.

Some reflections questions we can think about:

  • How has perfectionism helped you? How has it not helped you?
  • What positive impact would believing “I am enough” have on you?
  • What is most important to you in life? What values do you want to live by?

By asking ourselves these questions, we can be clearer on what we really want. If the goals are clear, it is easier to work towards that goal.

There is no quick fix for perfectionism. It might never go away fully and certain situations may trigger us. At the end of the day, it’s about mindfully living out our intentions and values. It’s about celebrating ourselves and our progress.

How can embracing your imperfection and living more intentionally benefit you? Would you like support to make that happen? Get in touch with Haraya to see how coaching can help you.

Why Coaching in Education is a Big Win

Posted by: Mary Ann Barcelon, ACC    |    Posted on . Posted in Journal.

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I had been in the field of education for 12 years prior to joining APEC Schools. I have taught in several schools both here and abroad and in both the elementary and secondary levels. I had been a classroom teacher, a class adviser, a subject coordinator, and a teacher trainer. I could really say that I have done much in the academe that it is so easy to believe that we have tried almost everything with regard to improving the quality of the field. That was until I was introduced to Coaching.

I was first introduced to coaching through interactions and research in APEC Schools. We are fortunate to be managed not only by educators, but by people from various industries. And from them came the knowledge that once previously is only known from the world of business – they knew about coaching.

Our leaders were coached and in their own rights were coaching as well. They used it in their past companies in handling their people. They were also professionally developed using the same approach. They knew it worked and the benefits attached to it.

So when the idea of coaching was raised to me as a professional development tool for teachers, I got interested. This has not been done in any other educational institution just yet. To give a bit of background, most schools use the feedback approach. This approach is usually done after class observations by supervisors. As a general framework for this approach, the supervisor (1) asks what teachers think they did and didn’t do well, (2) shares what they think the teacher did and didn’t do well, and (3) decides on next steps.

This was the standard practice and APEC Schools did subscribe to this as well. And even if there are advantages, we recognised some downside to it, namely:

  1. It puts the supervisor as the expert, not the teacher.  This is an issue of empowerment.
  2. Its focus is narrow.  It dissects a very specific classroom scenario.  This is an issue of efficacy.
  3. It often makes teachers defensive.  It requires a very open teacher to not take the feedback personally.  This is an issue of motivation.

Given the disadvantages, we felt that the time was ripe for change.  To push for better quality of education, we have to push for better quality of teachers. We are already offering  them various skills training, professional development courses, support and supervision.  But there is one aspect that is sorely lacking – teacher empowerment and a mentality for self-direction. These things could not easily be honed through training and mentoring. So what is the solution? Coaching.

Believing in the power of Coaching, we took the leap and started our journey back in 2018. As a school, we didn’t have the budget so we had to find a way to make it more affordable.  We knew that a big chunk of what can cut the cost is if we do it internally.  So we “DIYed” building our coaching culture.  Here’s what we did.

  1. We assigned one person to attend the expensive coach training and have this person lead the coaching program of the school.  This person, in turn, trained our academic managers on coaching.
  2. We included coaching in the expected interactions types with teachers.
  3. We partnered with coaching institutions like Haraya Coaching to provide additional pro-bono coaching sessions to our teachers.

It has been five years since we started coaching in our school.  We are now in what Reza Rahmani, PCC, calls the embedding phase.  It is in this phase that organizations roll out coaching processes and programs. It is also in this phase that coaching is experienced not only by select leaders but by other members of the organization.  In our case, those are the teachers.  And though we are not yet at the transforming phase, which is the phase where coaching is more integrated in the organization’s system, we are already seeing results.  

  • Improved leadership.   Through coaching, our leaders found a new way to support teachers.  No longer is feedback their default.  No longer do they see themselves as experts.  They have transitioned to seeing their teachers as the more knowledgeable, more accountable person in the conversation.  Coaching became their way to support teachers more genuinely and effectively.
  • Increased empowerment of teachers.  Through coaching, teachers became more accountable.  Once the answers started coming from them instead of their supervisor, they owned the actions more.  They became empowered to drive the change they want to see in the classroom.  This practice directly impacted quality of delivery which has consistently earned highly in the organization’s Performance Assessment KRA.
  • Increased engagement.  The results of the 2021 Employee Engagement Survey showed a remarkable increase in overall employee engagement which is 5 points significantly higher than the 2017 results.  This score is further broken down into 90% favorable score on Training and Learning and 91% favorable score on Wellbeing.  It is to be noted that the Training and Learning score is significantly higher than the Education norm.

And to top it all off, very recently, we were recognized by ICF Philippines by bestowing upon us the inaugural 2022 Prism Award. This is a confirmation of the coaching culture we built in APEC Schools.  It is a milestone in our 5-year journey.  But it is not just a win for one school.  It is a win for the whole academic community as…

  1. It confirmed that coaching can be built and used in the education space.  Coaching is no longer a tool of companies.  It is also a developmental  tool of academic institutions.
  2. It showed that coaching can be affordable.  There are ways to make it less expensive.  Academic institutions can afford the investment.
  3. It proved that we can reinvent processes in education.  We can change practices that no longer work.  We can be more intentional in choosing techniques and tools to support our teachers.   We can be progressive. 

Given this meaningful journey of our institution, we can point out that coaching in the field of education works. It is an approach that, frankly speaking, should have been used for teacher development decades ago! We could have saved years on managing teacher burnout and lack of motivation.  We could have honed earlier on empowered, motivated and happier teachers.

As such, we want to encourage educational institutions to adopt a coaching culture as this could really be that transformative shift  we are all looking for.  Coaching in education is a big win for us.  Make it a win for you too.  

I have been in education for 20 years.  Admittedly, I have not seen everything, but I have seen a lot. And I am so blessed to have seen the day that coaching is used in the education space. Its not everyday you can say that you are a part of something done for the first time, but here I am – I am part of an institution that supports teachers through coaching and who develops their managers to be coaches. I have always been proud that I am an educator and now I am also deeply honored to be a coach. 

Mary Ann Barcelon, ACC
APEC Schools

How learning about my brain helped me cope with the Covid pandemic

Posted by: Jackie Cañiza, PCC    |    Posted on . Posted in Journal.

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Years from now, when we look back at our Covid experience and tell the stories to our grandkids, mine will definitely include this one. My journey through the pandemic ran in parallel to my learning journey of Neuro-Transformational Coaching, and I’m certain that this course saved me in many ways.

I had already registered to attend the face-to-face course in Singapore scheduled in March 2020, which is exactly when the world got locked down. The program leaders were quick to pivot and offered the online option soon after. I hesitated at first because I thought it would be better for me to wait for the next face to face offering instead. I knew my learning style would be better off with a live class than online. But after careful thought and still with a lot of apprehension, I decided to take the leap and joined the Azalea pod. In hindsight, this was probably the best gift I could give myself at a time when there were so many reasons to feel hopeless and helpless.

Not only did I learn how to support my coaching clients by understanding the brain-science behind the work I do, I also learned about how my own brain was operating and why I was experiencing this pandemic in the way I was. I felt supported by a wonderful group of women who were learning with me and experiencing this global crisis in their own ways, and holding such a compassionate space for each other as we were telling our stories. I learned from each of them by watching them coach, hearing their thoughts, and being inspired by their generosity.

Today I received my certification telling me that I’m an official Neuro-Transformational Coach, which also means for me that I am a pandemic thriver!

Thank you, Ann, Ursula and the beautiful Azalea souls for walking with me in the past year. You earned a very special place in my heart!

COURAGE AND THE OFTEN OVERLOOKED INGREDIENT

Posted by: Cecilia Schrijver, MCC    |    Posted on . Posted in Journal.

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What are you really asking others when you challenge them to be more courageous?

Courage, a word that comes up time and time again when we do our deep dive interviews with new corporate clients that are keen to under our Kina-Iya leadership development program. 

In organizations that we speak to today, courage is typically associated with speaking up, making tough calls, taking accountability, lead and step up, challenge, debate ,engaging in honest and direct conversations and healthy conflict.  Leaders in organization long for their people AND for themselves to show up in braver ways.  

This topic of courage is close to my heart, there are so many intricate, sensitive and liberating dimensions to it, helping people take courageous actions and show up with more authentic presence. 

While in this article I will be looking at it in the context of leadership, all the concepts can be directly applied  and equally relevant to home and community environments as well. 

So, when asking someone to BE COURAGEOUS – what does this really mean? 

Let’s quickly look into this concept of Courage, it’s defined broadly as the choice and willingness to confront agony, pain, danger, uncertainty or intimidation (Wikipedia). The origin of the word comes from the Latin word Cor, which means heart and in its original definition it meant: “To speak one’s mind by telling all of one’s heart” (Dr. Brown). 

In the research by Dr. Brené Brown, an American professor who spent decades studying courage, vulnerability, shame, connection and empathy, it was revealed that: 

There is no courage without vulnerability.

Vulnerability is uncertainty, risk and emotional exposure (Dr. Brown). Facing situations where the outcome is uncertain, or opening ourselves up to being hurt, to fail and to stumble. 

So actually when leaders in our leadership development program long for their people and themselves to be more courageous we are ultimately asking people – to be more VULNERABLE. 

The often overlooked ingredient to facilitating courageous spaces.  

That is a big ask. 

What does this mean for leaders?

In my one-on-one coaching journeys with leaders, this topic of courage and vulnerability comes up more often than not. Some of the areas and questions we often explore together and that may be useful to kick-off your thinking and exploration as you are reading this are: 

First and foremost GET HONEST with ourselves: 

  • Where in my leadership would I like to show up more courageously?
  • How comfortable am I with being vulnerable myself?
  • What needs my attention to grow my comfort level?

Secondly, TAKE STOCK:

  • Where would I like my team to show up more courageously? 
  • What am I already doing that facilitates vulnerable and courageous conversations and actions in that space? 
  • What is missing? 

Lastly, TAKE ACTION:

  • What is ONE way in which I, as a leader, can SHOW UP more vulnerable and courageous with my team?
  • What is ONE action I can do to foster a more courageous space for my team? 

I am acutely aware that this topic is not an easy one to tackle, let’s face it, more often than not, just the thought of “having to be vulnerable” is scary and triggers us to put our guard up quickly! 

However, in order to ignite more courage, we need to hold space for BOTH courage AND vulnerability in our work environment. We need to direct our attention to creating and facilitating a space that FEELS safe and allows for vulnerability to emerge.  

Environments where people  ask for what they need, speak their truth, own their mistakes, set clear expectations and reach out for support when needed. 

Imagine if we were able to create those liberating workspaces all around us – what would be possible? 

Get in touch: 

To kick of your journey on creating braver leaders and more courageous and safe spaces for vulnerability and connection, get in touch with us and check out our Kina-Iya leadership training and coaching program. 

If you want to journey and rumble with your own vulnerability and courage work with our Certified Daring Way™ Facilitator-Life Coach in our team. 

Kinaiya: Leadership Development Coaching

Posted by: Jackie Cañiza, PCC    |    Posted on . Posted in Journal.

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Through our leadership development programs at Haraya Coaching, we’ve worked with leaders from various levels, from CEO’s and business owners to first line supervisors. We observed that, regardless of level, they have common challenges that seem to get in the way of their best performance. In most cases they know what they want to achieve. They set their targets, have big goals and even know what milestones are needed to reach their desired state. Yet, there are still questions in their minds. The questions we hear more often can be categorized into: questions about themselves and questions about their team. Here’s what we hear:

  • Questions about the self
    • Am I the right leader for this team?
    • Do I have what it takes to lead this team?
  • Questions about the team
    • How do I get my team on board and aligned?
    • How do I keep my team members motivated to perform at their best?

Hearing these questions prompted us to reflect on how we can continue to enhance our leadership development program in a way that supports these leaders in their pursuit of their answers.
As Coaches, our strength is in asking questions, so we started by putting together these questions to help leaders begin to reflect on what needs their attention. The questions have been categorized into the four themes that we’ve found to be the most helpful so far in our coaching practice.
If you are a leader, we highly encourage you to reflect on these:

  • Questions about Cognizance
    • How aware are you of your style and the impact of that style to others?
    • How aware are you of your team members’ styles and preferred ways of working?
    • What are your team members’ values and how do they align with the organization’s?
    • What strengths do your team members have that you can leverage?
  • Questions about Cause
    • How clear is your leadership purpose?
    • What impact do you want to create as a leader?
    • How clear is the team’s bigger purpose and are all team members aligned?
  • Questions about Courage
    • How much do you speak the truth without apprehension?
    • How safe do your team members feel to speak their mind without fear or apprehension?
  • Questions about Care
    • How well are you keeping yourself balanced?
    • How are you helping your team members stay well?

Of course it doesn’t end with just having the answers to these questions. Leaders must continuously find ways to enhance their use of these four practices. Having a Coach helps to drive accountability and focus on what needs attention. If you are a leader and you would like to enhance your ability to practice these, let us know and we can talk about how our leadership development program will support you.

Reflections on Creating New Habits this 2021!

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It is 2021 and the start of the New Year… and one of the first few messages I read in our chat group is this post:

My GOAL in 2021

Is to Accomplish the Goals I set in 2020

Which I should have done in 2019

Because I made a promise in 2018

Which I planned in 2017

I found this so hilarious and was laughing silently, and yet a little bit later I was asking myself, how much of this is true for me?

Suddenly, it wasn’t entirely funny at all…

When I think about it, I have accomplished so many goals in my life which I am grateful for, and I also have a number of “unfinished” goals that I started way back when. Case in point is losing weight, this has been a perennial struggle for me and year after year I say that I will lose weight. At a certain point, I had lost weight and then I gain it again… at times maybe a little more than what I had lost. 2020 was no different, in fact, I told myself that with more time at home then I can do my exercises and eat healthier food. It started ok, and then it turned around in the last quarter and now am back where I started, or worse. The more I think about it, the more I realize that something has to change in order for me to lose weight. I know what needs to be done, eat right, do some form of exercise, sleep well. Then I ask myself, what’s preventing me from doing all of these things?

One question stuck in my head as I was reflecting on this, is the goal really to lose weight or is losing weight the reward for achieving my goals? If so, what then is the goal? My realization is that the goal, at least for me, should be to create new habits and practice them committedly and consistently. And as I create new habits, the reward of losing weight and becoming healthier which will be a consequence of my daily actions over time. James Clear in his book ‘Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones’ says, “You should be far more concerned with your current trajectory than with your current results.” This redirects my focus to keeping with the daily new habits and let the reward of losing weight take its natural course.

So, my first step is to map out my plan, with the intention of creating new habits that will support my desired outcomes.

  1. Be Clear About My Purpose
    1. What makes this important to me?
    1. Who else will be positively impacted by this?
    1. How can this make a difference in my life?
  2. Define My Trajectory
    1. What outcomes would I like to happen in 2021?
    1. How long will it take for me to get to the desired results?
    1. What resources do I need?
  3. Outline My Everyday Why
    1. What daily actions do I need to do?
    1. How can I ensure that I will do this consistently?
    1. What are my potential roadblocks?
  4. Kaizen = Continuous Improvement
    1. How can I do things better today than yesterday?
    1. What other areas do I need to improve?

Once the plans are clear, then it is time to do the grind and make it happen.

One side note I should remember, studies have shown that when you write down your plans the chances of success is higher, and according to the American Society of Training and Development (ASTD) your chances of success can increase to 65% when you share your plans with someone, and you can bring that up to as much as 95% success rate when you set regular updates/discussions with an accountability partner.

How about you, what new habits would you like to create in your life? If you need help, try speaking to a coach. Depending on what part of your life you would like to improve, there are different types of coaches who can help you, such as a Life Coach, Business Coach or a Career Coach. As Bill Gates said in his TedTalk, “Everyone Needs a Coach”.

Looking forward to creating new habits in 2021 and beyond!

Goal Setting Tips from a Life Coach

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Thank you 2020, Welcome 2021!

And just like that, 2020 is over! I remembered sharing this message when I facilitated a year-ender business community gathering and organized a Christmas Thanksgiving outreach event. “2020 may have been a year of shocks and surprises yet we can still make it count with a big celebration of blessings”. No doubt it was a very challenging year, yet I find it pass the fastest after having spent most of it at home and the most meaningful one after reducing almost everything to the core.  Yes, I am welcoming the New Year with the gifts of reflection and learning from 2020 – reinforced values, stronger faith, new perspective, deeper love and gratitude.

At Haraya, we started our 2021 strategic planning session as early as October 2020 building from a positive momentum of thoughtful investments in ourselves, our company’s brand, clients, partners and programs. This geared us up for another new notable year. If you have been following our journals, we ended the year with some thought provoking questions like what gifts did 2020 bring you? What wisdom did you gain from the struggles of the past year? If 2021 were to be your best year, what would you be doing? These hopefully helped you in your reflection as you move forward to 2021. If you haven’t yet started, join me in this journal as we kick off the new year together.

It’s that time of the year when this quote “Forget resolutions this new year, set an intention” got me into reflective thinking.  It led me to some heart and mind opening articles highlighting the difference between resolution and intention.  How mindset and framing have influence over one and the other.  How the value of purpose and practice make a difference in one’s commitment.  I learned that resolution is coming from a perspective that something is wrong with me, that I am not good enough and something has to be changed or fixed in my life.  Resolution sounded more like of a rigid ‘either I do it or else’ command. Good if I’m able to fulfill it however if not, it can lead to a cycle of disempowering thoughts and feeling of failure, guilt, shame or self-judgment which at worst may feed into negative self-worth.  Intention, on the other hand, comes from an empowering space that I am good enough and whole. It is not about what I should be doing rather it’s more of who I want to be.  Something that I need to actively work on for it to manifest in my life as it allows for more room to move and adapt to my circumstances. It is an aim that guides my decisions and actions, a deliberate commitment to align my actions to my purpose and values – enabling me to live my purpose. 

What I loved the most about the concept of intention is that it’s not a one-time event or one off action.  It signifies our active role in continuously creating our dream life.  It nurtures character building of commitment, trust and letting go.  We move forward with it without being attached to the outcome – it’s the journey more than the destination and a practice for progress rather than perfection.  All these inspired me to be more deliberate in setting my intentions to achieve my goals. After all, what can be more fulfilling than living each day moving steps closer to my purpose?

Here are some tips and guide questions that I find helpful in setting and living my intentions:

  1. Reflect on and/or re-write your purpose statement
    1. How has your purpose served your life?
    1. What makes your purpose relevant?
  2. Be clear with what you want to nurture in your life
    1. What specific life area needs attention from you right now?
    1. What will this nurturing bring to your life?
  3. Set your intention – a statement that relates to your purpose
    1. What do you want to be living, feeling or contributing to yourself and others?
    1. How you can bring about that nurturing in your life?
  4. State your goals in a gain frame
    1. What benefits will you gain from achieving you goal?
    1. What positive impact will this goal have in your life?
  5. Develop strategy and action plans to achieve your goals
    1. What strategies are supportive of your goals?
    1. What realistic action steps are you committing to live by?
  6. Acknowledge and celebrate your wins
    1. What milestone(s) did you set around your goals?
    1. How will you reward yourself for the small and big wins?
  7. Learn from your setback
    1. What did you learn from your challenges?
    1. What will you do differently?
  8. Enjoy the journey

I can’t wait and am curious to know, what intentions are you going to set this year that your future self will thank you for?

Let us welcome the New Year with a trusting and grateful heart for the many more blessings God has in stored for us. Wishing you all a Blessed & Peaceful New Year!

God bless!

Lea

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