by Nicole Comis | Sep 3, 2019 | Health + Well-being, Self-care
Some of us think that self-care is something we need to do when we are unhealthy or depleted. I used to too. But I’ve learned it’s more about the things we do to prevent ourselves from becoming unhealthy or depleted.
Self-care is made up of the consistent and intentional actions we take to support our physical, mental, and emotional health and well-being. It’s the key component to living a balanced life.
In addition to improving your confidence, self-esteem, motivation, and happiness, practicing self-care allows you to fully show up for the significant people and things in your life!
You’ve probably heard the saying, “You cannot fill from an empty cup!” There’s a lot of truth in those words. When you are not your best self, you can’t show up as your best spouse, parent, leader, colleague, etc. But when you commit to a self-care routine–when you truly take care of yourself–you have more of yourself to give.
It’s kind of like a propane tank for your grill. What happens when the propane is low? Your burgers take longer to cook or worse; they don’t cook at all. That’s exactly what happens when you neglect to practice self-care regularly—your energy will get low, and you won’t have the strength to focus on the things that really matter—including your BIG goals.
To show up as your best and most healthy self takes doing a consistent routine of the things that supports your well-being! But self-care looks different for everyone. If you are forcing yourself to do an activity that makes you more stressed than recharged, PLEASE don’t do it. Some people love running, while others may prefer to walk or practice yoga. All are awesome self-care practices!
So, if self-care looks different to different people, how do you know what works for you?
Start by exploring these questions honestly:
What gives me energy? What drains me?
How much sleep do I need to feel rested?
What type of physical activity does my body crave? Which ones don’t feel good?
What kind of food provides me with energy? Which ones make me feel sluggish or crummy?
Understand that self-care is not…
- Trying to numb, avoid, or distract yourself from your feelings.
- Wearing a smile when you are feeling like shit inside.
- Pushing yourself to exhaustion or pain.
Practice incorporating self-care habits into your regular routine.
Self-care activities incorporate nutrition, exercise, personal hygiene, stress management, positive mindset practices, and healthy relationships. Take the time to discover what works for you. Listen to your body and pay attention to what makes you feel energized and healthy.
Here are some of my self-care practices to give you a little inspiration…
1. Make your health and well-being your #1 priority! Eat the food that gives your body the fuel and energy it needs to function at its best. That includes drinking enough water to stay hydrated and taking the vitamins and supplements your body needs. Commit to making your regular check-ups with your doctor and dentist a priority.
2. Create a list of the things that are not in alignment with your goals, or unhealthy habits you want to change. Examples: Not checking emails before or after a certain time, attending social events you don’t enjoy, not answering your phone when you’re spending time with friends or family.
3. Create a positive mindset practice. Create a gratitude practice. Recognize and celebrate your achievements. Acknowledging your failures and see them as an opportunity for you to learn and grow.
4. Get enough sleep. Adults usually need 7-8 hours of sleep each night. Practice going to bed at the same time each night and getting up at the same time every morning. While we’re talking about sleep…practice avoiding the snooze button. Studies show, hitting snooze makes you more tired!
5. Practice getting 20 minutes of activity every day (lifting weights, walking, yoga, cleaning the house…just move your body). Exercise is not only good for our physical health but also our emotional health. It also increases serotonin levels, which leads to a better mood and more energy. To be in alignment with self-care…do the type of exercise that you enjoy doing!
7. Spend quality time connecting with friends and family. Having fulfilling relationships is an important component of self-care. Be intentional about spending time with the people you value most in your life.
8. Incorporate more fun, laughter, and happiness into your life! Practice doing at least one thing that lights you up every day; from going out with friends to singing in the car…look for opportunities to laugh and have more fun!
9. Get clear and connected on your vision! Take the time to think about what you REALLY want your life to look and come up with a plan that will help achieve your BIG goals! If something is not in alignment with your vision, practice saying no and creating healthy boundaries with others.
10. Practice keeping your physical environment clean, organized, and clutter-free. It’s amazing how simply making your bed each morning will set the tone for your day.
Some of my other favorites include:
- Music and singing (extra self-care benefits if it’s going to see live music)
- Getting out in the sunshine and fresh air
- Taking a beach vacation in the middle of winter
- Smiling (sometimes it’s for no reason other than it makes me feel good to do it)
- And of course, one of my most powerful self-care practices is to work with a coach to help grow both personally and professionally
Self-care is the commitment to stay healthy and balanced as a regular practice. When you create a self-care practice that you enjoy and gives you energy, it will be easier for you to incorporate it into your regular routine. Soon see just how important self-care is to helping you achieve your BIG goals!
What will you do as part of your self-care practice?
Nicole Comis, Certified Life & Executive Coach, helps business owners and other career-driven professionals achieve their BIG career goals while integrating more balance into their lives. She partners with her clients to gain clarity on what they want their future to look like, face their fears, identify obstacles holding them back, and create a plan to help them achieve BIG, stretchy goals that are outside of their comfort zone. Her coaching practice incorporates her client’s whole life, not just their career, leading to a more balanced, productive, healthy, and happy life. Nicole is a graduate and certified coach from the Accomplishment Coaching Coaches Training Program and is accredited by the International Coach Federation (ICF) as a Professional Certified Coach (PCC). Nicole’s high-energy, judgment-free, fun, no-BS approach helps men and women live a more balanced life with a career they love, fulfilling relationships, a healthy well-being, and killer confidence!
by Nicole Comis | Jun 6, 2018 | Health + Well-being
“Caring for your body, mind, and spirit is your greatest and grandest responsibility. It’s about listening to the needs of your soul and then honoring them.”– Kristi Ling
The most important thing you can do for yourself is to make your well-being your number one
priority.
You might be thinking, “Speak English, Nicole! What the hell does well-being mean?!? Are you talking about my health?”
Well, kinda! “Well-being” is soooo much more than your health. Our well-being is the foundation of everything we do (or don’t do) and the foundation of our well-being is how we treat ourselves. The truth is, you can’t show up as your best self if you are hungry, angry, annoyed, overwhelmed, in pain, tired…
Think about your well-being as the things you think, do and say to give your body, mind, and spirit the fuel it needs to be its best.
Here are some things to think about…
Are you giving your body things to nourish it or cause it harm?
Your body can’t perform it’s best if you are not giving it what it needs to run efficiently.
Are you eating foods that will provide your body with the fuel it needs?
In today’s busy world people are running through the drive-thru to eat on the go and are refueling with caffeine and sugar. People are choosing foods that are convenient or that fill a craving instead of eating foods that give our bodies the vitamins and nutrients it needs to run efficiently.
Are you drinking enough water for your body to stay hydrated?
Many people aren’t aware that experts recommend that you drink half of your body weight in ounces. Did you know if you are thirsty, you are dehydrated?
Are you getting enough physical activity?
Our bodies are meant to move. Walking, yoga, cleaning the house…it doesn’t have to be a killer workout. Aim for at least 20 minutes of physical activity a day. Keep in mind “something” is always better than “nothing”- so on those busy days when you don’t have 20 minutes, do something to get extra movement into your day. Use the bathroom on a different floor, pick a spot in back of the parking lot, furthest from the door, take the stairs instead of the elevator…anything to get some extra activity.
Are you pushing your body too hard?
No pain, no gain is BS! If you push yourself too hard, you can do something that could cause your body harm. Please listen to your body, if it doesn’t feel good…don’t do it!
What do you put in your MIND?
You’re a product of your surroundings. It is impossible to fill your mind with negative messages and live a happy and fulfilling life.
How do you talk to yourself?
Your thoughts affect how you feel and how you behave. Do you treat yourself like your best friend or do you bully yourself? Our thoughts are freaking powerful so please practice being kind to yourself.
Do your surroundings energize or deplete you?
Your environment and the people in your life can either energize or deplete you. Being surrounded by drama or gossip can really weigh us down and take a toll on our energy.
I had a client that started her mornings watching Dr. Phil. She loved the drama and was entertained by the guests’ stories as she got ready for work. Often she would talk about how her day was filled with drama and stress. I challenged her to break up with Dr. Phil for a week and see if there was a difference in how her day unfolded. And sure enough, her days started going more smoothly. What you do first thing in the morning sets your tone for the day, chose to start it on a positive note!
Our well-being is also greatly influenced by those we spend our time with. They can affect our mood, our thinking, our confidence, and even our decisions. Chose to spend time with people who are positive, happy, and supportive.
What messages is your mind receiving?
I love a sit on the edge of your seat kind of movie or TV show, but I avoid watching things that highlight all the negativity, tragedy, and hate in the world especially at night.
Our subconscious mind processes what we consume before sleep more than any other time during the day so watching Criminal Minds before going to bed isn’t going to set you up for “sweet dreams”. Instead, try doing something relaxing like reading a book, journaling, taking a hot bath or engaging in some quality time with a loved one.
What fills your cup?!?
We all have those things that light us up, fuels us, and recharge us – a walk on the beach, listening to music, singing, dancing, connecting with the people you care about. It’s so important to take time to do the things that light you up and fuel your soul!
My primary love language is quality time, so for me, connecting with the people I care about is one of the most important things I can do to support my well-being.
A few months ago, I did some traveling to enjoy some quality time with my family, which started with a trip to L.A. to meet my new nephew! It was so fulfilling to love on that new little guy, having great conversations with my brother and sister-in-law, and spending quality time building living room obstacle courses, participating in lightsaber battles, and having cuddle-time with my favorite 2 ½ year old Stormtrooper. Then a few weeks later, I spent a long weekend in Atlanta hanging out with my parents, sister, and 18-year old nephew. You can probably imagine how much my cup was over filled those couple weeks.
Another guaranteed way for me to source my well-being is to drive with the top down, singing along to the stereo…there is something magical for me in feeling the sun shining on my body as the wind is blowing in my hair.
What depletes you?
It’s also important to take a look at the things that weighs on you, drags you down, and steals your energy. What can you eliminate from your life that is not serving you, making you happy, or supporting your well-being?
If you read last month’s blog you know that over the last handful of months I did some extra spring-cleaning to eliminate all the crapola I didn’t want or need anymore. Eliminating clutter and getting rid of the things that don’t serve you is incredibly supportive of creating a healthy well-being.
Do you take time to unplug and recharge?!?
Then last month, I took my first solo vacation. I spent 5 days at the beach reading, doing some personal development, and goal planning while soaking up the sun! Oh and driving around in a convertible mustang!
It’s so crucial for your well-being to take the time to unplug and recharge!
It’s a good practice to check in with yourself on a regular basis and review your well-being goals. Celebrate what you are doing well and create new actions to practice in the places you want to improve.
What will you commit to doing to support your well-being?!?
Well-being Practice
Take some time to think about the things that recharge you, lights you up, and gives you energy. Create a list 10 items that would support you if you did them on a daily, weekly, semi-monthly, monthly and quarterly basis. Consider scheduling some of these things into your calendar as reoccurring appointments. Track your well-being items daily and check off what you did and did not do. Keep it simple and measurable. And don’t forget to HAVE FUN!!!
Nicole Comis, Certified Life & Executive Coach, helps business owners and other career-driven professionals achieve their BIG career goals while integrating more balance into their lives. She partners with her clients to gain clarity on what they want their future to look like, face their fears, identify obstacles holding them back, and create a plan to help them achieve BIG, stretchy goals that are outside of their comfort zone. Her coaching practice incorporates her client’s whole life, not just their career, leading to a more balanced, productive, healthy, and happy life. Nicole is a graduate and certified coach from the Accomplishment Coaching Coaches Training Program and is accredited by the International Coach Federation (ICF) as a Professional Certified Coach (PCC). Nicole’s high-energy, judgment-free, fun, no-BS approach helps men and women live a more balanced life with a career they love, fulfilling relationships, a healthy well-being, and killer confidence!
by Nicole Comis | Apr 28, 2018 | Health + Well-being
“Unclutter your life. Unclutter your home. We feel best when everything and everyone around us is in harmony and in balance. The peace and the beauty of your home will raise you up, and give energy to your goals.” – Eileen Anglin
Did you know that when you eliminate your life of physical clutter, you also benefit emotionally and mentally?
As a life coach, I believe our home environment plays an important role in creating balance in our lives. Our home is supposed to be our sanctuary. It’s supposed to be the place we feel the most relaxed and at peace. And let’s be honest, when our home is unorganized and filled with clutter, the last thing we feel is relaxed.
Too much crapola will suck your energy!
I’ve always been the organized girl who has a place for everything. When I was a teenager, the place for my clothes happened to be my bedroom floor, but as an adult, I can’t stand when there is crap lying around where it doesn’t belong. Maybe it has something to do with my parents, who programmed “company ready” into my brain or my high school job at McDonald’s where I learned to “Clean as you go!”
I’m human, so although I’m typically pretty organized there are some places (out of sight, of course) where things accumulate. Like those old paint cans I had hiding out in my basement because I didn’t know how to dispose of them properly. Or the folder of “amazing articles to read” that I had neatly tucked away in my filing cabinet for the last several years, just waiting for me to find time to read them.
Like many others, springtime is my time for “spring cleaning”. It’s my time for a little extra purging and organizing. I can’t tell you how good it feels to have finally disposed of those paint cans that would taunt me every time I went downstairs to do my laundry!!!
What if these pants that go up to my boobs go back in style?!?!
I had a client who decided to declutter her house. She had clothes that she hadn’t worn in nearly a decade shoved into several closets, bins under her bed and in her spare room. Can you relate?
She was so excited to tell me that she went through everything and donated all the clothes that were too big for her because she was committed to never fit into them again.
After celebrating her huge achievement, we talked about the things she chose to hang onto and why. Afterward, she decided to go back for another round and ask herself, “Will I ever wear or use this again?” “Does this make me happy?” Sure enough, she ended up getting rid of a couple more bags of clothes!
What if I need this electric bill from 1998?!?
Paperwork is another place where many people accumulate clutter. I think it’s because they are confused as to how long they need to keep their “important” documents. Did you know you only have to keep your tax returns for seven years?
Many years ago, I had a friend who had started a new business and asked me to help her organize her home office. She had boxes of old paperwork jammed in the back of the closet including paycheck stubs from her very first job…they were 20 years old!!!
There are really only a handful of things you need to keep forever. Things like your birth certificate and Social Security card. “How Long to Keep Tax Records and Other Documents” is a great article to check out if you are interested in learning more.
In my friend’s case, there was absolutely no disadvantage to getting rid of all those paystubs…just the benefit of gaining a lot more room in her closet and a little extra energy in her life!
Let’s make your Home Environment YOUR “Happy Place”
Keeping your home environment organized can feel like a major effort but trust me…it’ll be worth it! Below are some of my favorite practices that help me keep my home environment my happy place. I bet they’ll work for you too!
Purge Each Season
Each season, I go through my closets and drawers and get rid all the things I haven’t used or worn in the last year except for those I know I’ll use in the future… like my cocktail dresses!
Spring Cleaning
As I mentioned earlier, this is my time to do a little extra purging and organizing around the house. It’s the time I go through my bathrooms, kitchen, basement, and garage to get rid of all the things I no longer need or use.
I find that after tax time is a great opportunity to go through my office and do that extra paperwork purge. It’s also a great time to go through my electronic files and get rid of anything I no longer need.
“Out with the old, in with the new!”
My favorite thing about online banking is that you have access to your statements at any time, so you don’t need to hang onto a paper copy! I only keep what I need for my taxes.
I replace old investment statements and insurance policies when I get a new one. I toss ATM receipts, deposit slips, and credit card receipts after I reconcile with my monthly statement or my online account activity. I typically balance my personal and business checking accounts every Monday.
Clean as you go!
Thank you for the lesson, Mickey D’s! Instead of letting things pile up to do later, I do them right away. Loading dirty dishes in the dishwasher instead of putting them in the sink. Putting laundry away right after it’s folded instead of leaving it in the basket for days. Making my bed as soon as I get out of it. Wiping down the shower after each use. I even clean my dishes and countertops while I’m cooking.
Incorporating these type of practices into your life will help you create a peaceful home environment, reduce stress, and save you time and energy! What practices will you incorporate into your daily routine to help you stay organized and clutter-free? I’d love to hear from you!
Nicole Comis, Certified Life & Executive Coach, helps business owners and other career-driven professionals achieve their BIG career goals while integrating more balance into their lives. She partners with her clients to gain clarity on what they want their future to look like, face their fears, identify obstacles holding them back, and create a plan to help them achieve BIG, stretchy goals that are outside of their comfort zone. Her coaching practice incorporates her client’s whole life, not just their career, leading to a more balanced, productive, healthy, and happy life. Nicole is a graduate and certified coach from the Accomplishment Coaching Coaches Training Program and is accredited by the International Coach Federation (ICF) as a Professional Certified Coach (PCC). Nicole’s high-energy, judgment-free, fun, no-BS approach helps men and women live a more balanced life with a career they love, fulfilling relationships, a healthy well-being, and killer confidence!
