Mindset Archives

11 Jan 2024

Riding the Waves of Life with Determination

Every challenge you have faced and the choices you have chosen to make has created who you are today.

Picture yourself as the captain of a ship. Sometimes the water is calm and the choices are easy. Other times, the calm waters give way to crashing waves, intensifying the difficulty of your choices

Knowing your destination is crucial for guiding your ship in the right direction, and this holds true in life as well. Being clear about the person you want to be, the character traits you want to process, and the goals you want to achieve, gives clarity when navigating through tough challenges. You have a destination and even if the massive waves of your circumstances try to throw you off course, you persevere and continue moving towards your ultimate goal.

When you aren’t clear about what matters to you, it’s easy to allow circumstances and the emotions they trigger, dictate your actions and choices, which leads to a feeling of being out of control. Acting with intention instills confidence.

By respecting your goals, and acting in alignment with them, you will find yourself making small choices every day that help build the person you imagine.

Remember, it’s your choices, not your circumstances, that truly define you. Consider who you want to become, the traits you want to embody, and the goals you wish to fulfill. This now becomes the destination that guides you.

What I know is: All is possible when you choose to be determined, put in the effort and most importantly – BELIEVE in YOU ALWAYS – even when you are in the midst of a fierce storm!

Until next time…

23 Nov 2023

Helping Kids Get Excited about their Unique Beauty

We talk a lot about the issue of ‘bullying others’, even dedicating an entire week to it. However, it’s crucial to acknowledge that kids also ‘bully themselves’, creating negative self-talk that can have a lasting impact on their mental and emotional well-being, as well as their confidence.

I’d like to share a personal experience when I found myself going down a self-defeating, self-bullying path.

In grade 8 I represented my school in the running relay at the annual track and field day. After I had competed, a classmate came up to me and blurted, ‘You have big, fat legs.’ I was shocked and hurt.

What my classmate didn’t know was that I was already struggling to like my legs. I used to compare them to my friend’s legs – wishing mine were more like hers. Since my legs were bigger and shorter, I made it mean that mine were not beautiful. Comparing myself to her legs was ridiculous – it wasn’t going to change anything – it certainly wasn’t going to make my legs longer and thinner. Knowing this didn’t stop me from complaining about my legs to my mum.

One day she turned to me and said, ‘Let’s go to the doctor and see if she can cut them off.’ That was a wake-up call for me. Gradually I began to realize that I was wasting so much time and energy bullying myself. I was missing out on the beauty around me, including my own.

If a child you know is struggling with body image challenges, here are a few suggestions on what I did to help me be more appreciative of my body:

1. I found a photo of an Olympic athlete who had big, muscular legs standing proudly on the podium after winning a gold medal. She was happy and proud, not concerned about the size of her legs. That photo, pinned on my wall, inspired me to always remember to have an ‘attitude of gratitude’.

2. I wrote uplifting, encouraging, supportive thoughts and words. I placed them everywhere that I would see them. I repeated them over and over, knowing that the voice I heard the most throughout my day was my own, so I needed my words to be powerful and positive. Two of my favorites: ‘I choose to love and respect myself’ and the word ‘gratitude’.

3. I took the parts of my body that I resented and wrote down all the reasons why I needed to be grateful. For instance, recognizing that my legs allow me to run and walk, wear my favourite boots and take me wherever I want. This exercise played a pivotal role in helping me appreciate and be thankful for my body.

4. I posted photos of myself as a little girl around my room, choosing photos from ages 3 – 8. In these photos I saw a young girl who loved life, who smiled just because she could. She didn’t worry about how much she weighed or how big her legs were. These photos reminded me to treat myself with kindness and compassion

With consistency and mindful effort, I started to believe, ‘I’m beautiful just the way I am.’

This is what I know: It’s crucial to teach and model to kids the importance of kindness, acceptance and compassion, not only towards others, but also towards themselves.

Until next time…

28 Jun 2023

Where’s the Parenting Manual?

When you become a parent, you are expected to know all the ins and outs of raising a child. You may still be asking – ‘where’s the parenting manual?’ – especially when it comes to emotions. Since one doesn’t exist, I would like to share three tips I have learned from my parenting journey that has made a difference for me and my family.

1. Be the calm in your child’s emotional storm. Being calm can be difficult, especially when a child’s behaviour triggers your emotions. You can’t help a child regulate theirs if you are lost in your own. Training yourself to be conscious of the emotions you are experiencing so that you can manage them, is essential to being able to best help your child with what they are experiencing. When a child is reacting from emotions, stay curious – what has happened that is creating the emotion? Remember that they are not a bad kid, they are a kid experiencing a BIG feeling that they are not sure how to navigate.

2. I don’t say to my son, ‘make a good choice’ because in the heat of his emotion (like anger, frustration, sadness, jealousy), he feels he is making a good choice. It’s important to be specific: make a kind choice, make a responsible choice, a respectful choice, a brave choice – replace ‘good’ with the specific character trait you are hoping they make a choice from. Although emotions are natural and normal, they aren’t the reliable place to make all choices from.

3. A key part of being able to help strengthen your child’s well-being is being aware of the strategies that help them manage and navigate tough emotions in healthy ways. Ask your child what helps them find their calm. Create a list of their ways so you know what to suggest when emotions arise. Post the list somewhere that will serve as a reminder for both you and them. Knowing strategies in advance helps the emotionally charged child better bounce back from challenges and stressors.

This is What I Know: Parenting is both a wonderful and stressful process. It is not a sprint, it’s a marathon – exhausting and frustrating at times, but also joyous and rewarding!

Until next time…

31 Jan 2023

How to Boost a Child’s Confidence

As parents, guardians and educators you want the children in your life to believe in themselves and their abilities no matter what!

So how do we arm children with the ability to bounce back from those negative, disrespectful judgments and opinions that challenge their belief in themselves?

Since we can’t save them from the all the tough moments they will face – the best use of our energy is to give them tools to boost their confidence.

Although they don’t have control over what other’s choose to say, the GOOD NEWS is… they have the final say in what they choose to believe about their body, their talent, their abilities, their life and their UNIQUENESS!

Below is an exercise I used growing up to help strengthen my confidence and self-worth. I use it with my 10 year-old son and thousands of students. It’s called a UPower Thought. UPower is your personal power to choose your actions, reactions and beliefs regardless of the circumstances.

Creating their own UPower Thought is a way to boost their confidence and to talk back to their self-defeating thoughts. They will hear their voice many more times than they will ever hear anyone else’s.

On a piece of paper have them write the hurtful or disrespectful word(s) they have heard.
Rip up that piece of paper while saying the words ‘I choose to let go.’
Then take a new piece of paper and write the words: ‘I choose to believe I am…’ (they will fill in the rest with what it is they actually want to believe about themselves regardless of the negative comment/judgment).

Some examples:

‘I choose to believe I am enough.’

‘I choose to believe I am amazing just the way I am.’

‘I choose to believe I am someone who makes a difference in the world.’

‘I choose to believe I am courageous and kind.’

Have them take a few minutes each day repeating their UPower Thought to themselves. The more kids hear their own voice saying encouraging words, the more their confidence and self-worth will shine!

When you encourage kids to practice creating their UPower Thought, they will start to see themselves differently. They will learn that what they to say to themselves is in their control and what they choose to tell themselves matters.

Until next time…

26 Oct 2022

Thriving through Emotional Chaos

At times it can be difficult to remain calm and thrive through the emotional chaos you might be experiencing. Your emotions seem to be all over the place. You promise yourself you won’t let your emotions get the best of you but then they do…you make a reactive choice from your emotions.

Later regret floods your brain. You wish you had taken a breath and been more self-aware of the emotions you were feeling and handled them differently.

Sound familiar?

Since emotions fluctuate and change according to the circumstance and mood you are experiencing, emotions are not a reliable place to make all choices from.

What helps me thrive through the emotional chaos so I can remain calm in order to make choices I am proud of, is keeping my character (who I believe I am), at the forefront of my mind. I repeat, ‘I choose to be respectful and patient.’ I even have it written on post-it notes as a visual reminder 😊

I remind myself that I am allowed to feel frustrated, disappointed, angry, upset (so are you). When I take a deep breath and say, ‘Sara, it’s OK to feel that way but your character is Respect & Patience’, it actually shifts my approach. It shifts my choices.

What character traits do you want to be known for as a person?

Training yourself to be conscious of the emotions you are experiencing so that you can breathe through them to make character-based choices, is essential to making choices in the moment that you can be proud of for the moments to come.

Until next time…

25 Feb 2022

Mindsets of a Resilient Child

Children aren’t born resilient. Seeing challenges, mistakes and changes as a learning experience is an essential part of building a resilient child. The good news is that resilience is a skill that can be learned and strengthened with practice and support.

Here are 3 mindsets that can help you on the journey to building a resilient child.

1. A CHALLENGE IS A CHAPTER OF YOUR LIFE NOT YOUR WHOLE STORY

If a challenge is seen as an opportunity for growth, children are better able to deal with it, bounce back, adapt and learn from it. If it is seen as hopeless, it is easy for them to feel like giving up. Changing perspective changes their internal dialogue about an event or circumstance to a more positive, less emotional viewpoint.

Ask kids to take a challenge they are experiencing and answer the following questions:

What’s something that’s hard for you right now?
What have you learned about yourself from this challenge?
How would you face this challenge the next time?

2. SEEING MISTAKES AS AN OPPORTUNITY

The fear of making a mistake and feeling embarrassed can be a huge deterrent to young people trying something new. What if we taught children to see making a mistake as an opportunity to grow and learn? And that when they feel the awkward emotion of embarrassment – that’s ok – it’s part of the journey.

What if we taught them that ‘the butterflies’ or nervousness they are feeling is a good thing and that it’s natural to feel that way? Perhaps then, they would be excited to try something new instead of fearing ‘what if I make a mistake?’

Ask kids to do the following exercise:

Write about a time you allowed your fear of making a mistake stop you from saying or doing something.
What do you wish you would have said or done?
What did you learn from this experience?
The next time you feel nervous, what could you do? Examples: breathe deeply, repeat ‘it’s ok to feel nervous’, ‘I am brave’…

3. LIFE IS CONSTANTLY CHANGING

Children who understand that life is like a roller coaster, with lots of ups and downs, will be able to bounce back and accept change with more ease. Studies show that viewing change as a challenge that they can tackle instead of a threat, equips young people with the ability to better deal with adversity. It allows them to find creative solutions to new challenges, to face adversity with calmness and confidence and to have a sense of mastery over life circumstances

Ask kids to complete the following exercise:

Write about a time you did something you thought you couldn’t do.
What did you learn about yourself from that experience?
List 3 new things you could try.

Resilient kids become resilient adults, able to not only survive, but thrive in the face of challenges, mistakes & changes.

The support we give our kids today will positively impact their future!

Until next time…

11 Dec 2021

Your Mindset: Friend or Foe?

Your mindset can be your best friend or your worst enemy.

This what I know: Your mindset matters! It determines what you are willing to experience, ideas you are open to and who you see when you look in the mirror. Changing your mindset doesn’t happen by chance. It happens by choice.

Here are 4 simple effective ways to train your mindset to be your friend:

1) Add the word YET at the end of a thought to give Hope and Growth. Ex: ‘I’m not good at that … yet.’ The simple word YET reminds you that your efforts will pay off and that there is room to learn and grow.

2) Mind over Matter. Instead of choosing to focus on the obstacles that are in your way – focus on what you want to achieve. Acknowledge the obstacles and then choose to focus on your desired end result to keep you motivated.

3) Affirmations. What you tell yourself and repeat, over time will be what you believe. Choose your thoughts wisely. ‘I’m not enough’ will create a very different feeling than repeating ‘I am enough’. Only you have the power to choose what you tell yourself.

4) Gratitude. Choosing to focus on something you are grateful for is a powerful mindset shift that boosts happiness and helps you bounce back from challenging times and move though tough emotions. Since your brain can only focus on one thought at a time – choosing to look at what you are grateful for (especially during difficult times and mistakes made) is a powerful practice that strengthens resilience.

Until next time…

10 Nov 2021

What If They Don’t Like Me?

If you were to ask me what one of my biggest worries was as a teen, it would be ‘what if people don’t like me?’ I can remember having sleepless nights worrying about things I said and did – wondering if I offended anyone or looked silly.

While the desire to be liked is normal, believing that it’s necessary for everyone to like you is unreasonable. Having that belief started to impact my self-esteem and confidence. I started to base my self-worth on what others thought instead of what I thought. I was becoming more concerned with others liking me instead of me liking myself.

One day I realized the only person I needed to impress was the person I saw when I looked in the mirror – ME!

An activity that really helped me let go and allow my unique qualities to grow and shine was creating mindful thoughts. (an activity that works for all ages)

Take a piece of paper and write: ‘I CHOOSE ______’ and fill in the blank with what it is that you want to say to yourself. Create as many as you need.

Examples:
I choose to believe I am enough.
I choose to believe I am courageous & talented.
I choose to believe I am perfect just the way I am.

Place the paper(s) where you can see them as a reminder of what you are choosing to say to yourself. The more you repeat it, the more you will believe it.

This is what I know: When you choose to let go of worrying and choose to start accepting that not everyone will like you, not only will you be able to focus on the people who are in your cheering section, you will also find yourself much happier.

Until next time…

10 Jun 2021

Why did you say that/do that?

We tell our kids ‘Be Kind!’

We tell them kindness matters, that being kind makes a difference not only for others, but also for themselves.

Here’s the thing…our kids want to be kind. Whenever I do a presentation for students, they always tell me that kindness matters.

When we see our kids making choices that show kindness we feel proud. When we see a choice that isn’t kind, we immediately ask, ‘WHY did you say that/do that?’

While it is helpful to know the answer to that question – I believe there is a more important question to ask.

Please watch my video for the answer.

Until next time…

13 May 2021

Let Go of the Guilt

You know it’s important to take care of yourself. You know it will help with your emotional, mental & physical well-being. You know
it will boost your happiness and you know by nurturing yourself, it will put you in a better place to help those you love.

Knowing isn’t enough. You actually have to put your knowledge into action.

And beyond that… you have to make self-care a necessity – a MUST do!

Have you made it your top priority?

If not, do you by chance feel guilty when you do something for yourself?

If you answered yes – please watch this video

Until next time…