The Power of Pen and Paper

Some days I wake up in a funk. I feel heavy. I’m not motivated. I second-guess things that I do. I want to do nothing, but stay in my feelings and just move through the day. And today was one of those days…

I woke up when my alarm went off. I thought about my to-do list in my head. I decided nothing was urgent and went back to sleep.

I woke up an hour later. I grabbed my journal (my morning practice). And I sat there. I had nothing to write. I tried. But it felt forced. It didn’t feel authentic. So I stopped.

I got up. Went to my office. I didn’t feel like meditating yet. So I turned on my laptop, and completed a couple of to-do items on my list.  But, again, I felt no spark.  No inspiration. So I knew it was one of those days…

I just wasn’t in the mood. I’d rather lay in the bed, work very little, and watch reality TV.

But, I’ve learned that these are the days that I most have to take action.

So, I lit my candles in my office. I turned on my diffuser with my essential oils. I grabbed my journal and my pen. And I wrote down these three questions:

  • Why am I feeling stuck?
  • What do I want in 2017?
  • What do people do every day to have the things that I want?

 I put my pen to the paper and let it flow. OMG! Like magic…it all poured out. The resistance I was feeling came out. The funk, the feelings, the de-motivation, the second-guessing…all the things in me that created patterns of self-sabotage for me through the years poured onto the paper. And it freed me. It was lifted. What was causing me to feel heavy today transferred from me to the paper. I had clarity and a renewed mind and spirit.

The power of pen and paper.

Ever since I started using pen and paper to keep me in a positive zone, beautiful things began happening…just like this.

There are so many tools that will help us get what we want. But we don’t use them. I decided quite some time ago that I would not allow my negative feelings and emotions to guide me. I can’t.

And you can’t either. Why?

Because the future you dream of is waiting on you. It’s waiting on you to stop feeling heavy, demotivated, and uninspired. It’s waiting on you to stop settling. It’s waiting on you to stop second-guessing yourself. It’s waiting on you to be bold, fearless, and courageous-in spite of feeling small, scared, and powerless.

You must act… In spite of your feelings and your emotions.

There is power in a pan and a paper. Use it.

And as always I am here to support you in your journey as your coach/trainer/friend. Click HERE to schedule time for us to talk or email at


Only Losers Quit…and You’re Not One, Right?

Sometimes it feels as if our hard work doesn’t pay off. We work, work, work-and still nothing. Some of us quit. We give up. We tell ourselves that maybe this isn’t what God really has for us. Or we make excuses on why we can’t push through the failure (schedule, family, finances).

Why?  Because failure makes us uncomfortable. And we don’t like living outside of our comfort zone.  But the true magic happens outside of our comfort zone.

To get something you’ve never had, you must be willing to do something you’ve never done. Consistently.You must show up every day. Do the work. From a good place…even when it doesn’t feel good.

Besides, have you ever heard the saying—what feels good to us is not necessarily what’s good for us. Sometimes the change process requires us to be stretched, shaped and molded. And that doesn’t always feel good.

But let me tell you what does feel good:

  • The glory of reaching the mark
  • the sweet taste of success
  • seeing the fruits of your labor

THAT feels good.

So don’t quit. Keep going. Step up. Step out. And step to whatever it is that you want.

  • start a new career
  • lose weight
  • get off of blood pressure medicine
  • create a product
  • write a book

Now is your time. Keep working when it feels like it’s not paying off. Keep showing up even when no one acknowledges it. When you fail, so what? Try again.

The road to success is paved with failure. No one said it would be easy. If it were, everyone would do it. To whom much is given, much is required.

DELAYED GRATIFICATION. Sacrifice today for what you want tomorrow…

Need a partner; a coach; a friend in your journey? I’m the best at this. Because I have walked in your shoes. I’ll give you the support; the tools; and I’ll see you through. Let’s chat…

Click HERE to schedule time for us to talk or email at


The Reason Resolutions Catch a Bad Wrap…and How to NOT get Caught In The Trap!

Resolutions catch a bad wrap.  Over the years, resolutions have become a wish-list of things we would like to accomplish in the coming year.  The problem is that we don’t get what we wish for, we get what we work for.

A wish list is simply that—something we wish we could get around to accomplishing one day.  A “wish” carries no power behind it—no action. Making a list of wishes is like a bird with no wings.  It has no ability to take flight and get to its destination.

When you wish for something, you can think about it, envision it, live it in your mind, but it never becomes reality without any wings (power).

However, when we dig deeper into the meaning of the word resolution, we discover that it means “the act of finding an answer or solution”. Aha! We immediately find our differentiator in the word “act.” To resolve to do something requires action—the act of finding an answer or solution.

Did you start your year off with wishes or resolutions?  What did you resolve to accomplish this year?

For most of us, there are many things we want to resolve.  And, that’s perfectly acceptable.  But, making a list of resolutions is a multi-step process that can be overwhelming and cumbersome if you neglect to break it down into manageable pieces. So, let’s do that now!

  • Foremost, make a list of the things in your life that you would like to resolve the year. The list should consist of no more than 10 items.  Don’t just make a random list of things to fill up 10 spots.  List items that you are passionate about that you believe are important to elevate your life this year.
  • Second, I want you to go through this list and circle the top 2-3 items. Which 3 on this list are the most urgent?  Which are your key priorities?
    • Let me explain further.  If you look at your list, what are the top 2-3 items that are foundation items—items that have to be resolved first in order to position you for success throughout the remainder of the year.  These are your key initiatives.
  • Next, you want to focus on those 2-3 key initiatives over the next 90 days. Get specific and write out a resolution statement for these initiatives. For example, perhaps you resolve to lose 50 pounds this year and determined this to be one of your key initiatives.
  • Now you want to focus on this goal over the next 90 days.  You might word your resolution statement like this, “In the next 90 days, I resolve to lose 20 pounds.”  You determine that this is a good goal for you—it is manageable, achievable, and commands action.
  • Going further, now you want to create action behind that resolution. You can make a list or create a mindmap.
    Ex.  “In the next 90 days, I resolve to lose 20 pounds.”

Action #1:  I will create a meal plan for each coming week on Fridays.
Action #2:  I will grocery shop on Saturdays.
Action #3:  I will meal-prep on Sundays.
Action #4:  I will weigh in once a week on Sunday mornings.
Action #5:  I will work out 5 days a week for a minimum of 45 minutes.
Action #6:  I will track my food intake on MyFitnessPal.
Action #7:  I will read daily inspiration and educational information on social media, blogs, or other sources to help keep my mind focused on what I need to do to become successful.

Now, you are ready to take action on resolution #1.  You are clear on what you are trying to achieve in the next 90 days.  You have a statement of resolution and an action plan to accompany it.

Over the next 90 days, you need to stay closely connected to your key initiatives.  Read them daily, preferably at the start of your day. Review your plan at the beginning of each week and make adjustments if you recognize something is not working for you.

Perhaps you need to break action item #5 down further to ensure commitment.  Or maybe you need to update action item #3 to meal-prep every 3 days because it works better for your schedule. Be flexible and figure out what works for you to help you become successful.

Bottom line:  Stop making a wish-list.  Don’t get me wrong—wish-lists, vision boards, and dreams are what keep us growing.  There is a Biblical scripture that says, where there is no vision, the people shall perish.  However, if you don’t go a step further and resolve to accomplish those dreams, they will die out—until next year.

“Vision without action is merely a dream. Action without vision just passes the time. Vision with action can change the world.”  -Joel A. Barker

Be blessed my friends!!

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