Just Say No

Just Say No, Megan Hall, Life Coach, Motivational Speaker

Time management is something everyone struggles with at one point in time or another. We sometimes take on too much and stretch ourselves too thin. Even though everyone has the same 24 hours in a day it seems like some people are able to do more with that time. That’s because they have learned to just say no.

Saying no can be difficult. We don’t want to disappoint anyone and fear missing out on something. This causes us to start saying yes to practically everything but in turn not have time for anything of substance. Our focus is in 10 different directions instead of where it needs to be. It can get old real fast as we head for burn out.

How to just say no

1) Identify your top 5 priorities personally & professionally. This will help you quickly identify conflicts. If your health is #1 like mine if I need a mental health day I am saying no a lot.

2) Ask yourself what will I get out of this and what will cost me. Which is greater?

3) Is this aligned with your goals? If something isn’t aligned with your goals you’re wasting time that could go towards achieving those goals. 

4) Ask yourself these three questions. Is this going to make me happy? Will this move me forward? Will this positively serve me in some way? If the answers no your answer should be too. 

5) Say your busy even if your not. No one knows what your schedule looks like. As long as your not bragging on social media you’ll be ok. 

It’s time to clear some things off your plate that don’t belong there. You can wait last minute to RSVP to a party when you’re not sure if you’ll be up to attending. It’s ok to change your plans if it looks like it will be too much for you. Your days don’t have to be spent going 100 mph because eventually you’ll crash.

Our schedules need to have a balance of work, fun, and rest. Physically, mentally, and emotionally we aren’t set up to constantly be on the go. When you just say no to things you will find more of a balance in these areas. Time management will become much easier too.

Remember YOU ARE ENOUGH!!!!

XoXo

Megan Hall

I’ve Set My Goals Now What

I've set my goals now what, Megan Hall, Life Coach, Motivational Speaker

The New Year is here. You’re probably thinking “I’ve set my goals now what?” Looking at the big picture can be quite overwhelming.  How on earth can we possibly achieve the hings we have set out to achieve? There are so many things to take into consideration that we struggle to even begin.

It all starts with each of us as individuals. We cannot control other people or the weather but we can control ourselves. Achieving our goals starts with being mindful of our thoughts, our actions, our words, and our reactions. Are they in alignment with our goals? If not we might need to rethink what we are doing,

I’ve Set My Goals Now What: 

1) Focus on the next step. Instead of being overwhelmed by all the things you have to do just focus on the next step. 

2) Align yourself with your goals. Talk like they already happened. Think like they already happened. Act like they already happened. 

3) Learn from those who are where you want to be. They obviously did something right. Learn what they did and utilize what resonates most with you. 

4) Try something new. If what you are doing isn’t working don’tb e afraid to try something new. 

5) Get out of your own way. Release the doubt, insecurity and negative self talk around achieving your goals. 

If you need help setting your goals check out New Year Goal Setting. The most important thing about goals is to remember they aren’t set in stone. If along the way those goals are no longer serving you then it might be time to change them. This is all about you and what you want to achieve. Don’t let anyone dictate that for you.

Remember YOU ARE ENOUGH!!!

XoXo

Megan Hall

 

New Year Goal Setting

New Years Goal Setting, Megan Hall, Life Coach, Motivational Speaker,

To be honest I really don’t like the word resolution. Resolutions to me become unfulfilled desires. Why do they become unfulfilled desires? We set something that’s unrealistic, we try to change everything all at once, or we set way too many of them. Instead of resolutions I want to focus on New Year goal setting.

Resolutions carry this stigma of not being accomplished. Goals however are much more tangible. We still have some of the same struggles we have with resolutions. That’s why our goal setting needs to be very intentional and throughout the year.

A few tips for new year goal setting

1) Only set 1-5 over arching goals for the year. Anything more becomes overwhelming and unfocused. 

2) Make them SMART. Specific, Measurable, Attainable, Realistic, and Time Bound.

3) Break those SMART goals down into manageable pieces. What do you need to do quarterly, monthly, weekly, and daily to achieve these goals?

4) Put them where you can see them every day. Whether on a white board, vision board, computer screen or even review them in the morning to keep them top of mind.

5) Check in with yourself through out the year. It’s ok to change, pivot, or just decide that original goal is not for you. 

Our goals aren’t set in stone. Things can happen during the year that make us decide to go in a different direction. This is why checking in with yourself regularly is so important. Make sure to focus on setting quarterly or monthly goals as well. This can be the times you check in and see if you are still on the same path.

Don’t let this process overwhelm you. That’s why  setting up a maximum of five goals is crucial. The more goals you have the less focus you have on each one and the more overwhelming they become.  You cannot change all the things all at once so don’t forget to break them into manageable pieces. Remember YOU ARE ENOUGH!!!

XoXo

Megan Hall

PS If you need support in the New Year connect with me or join my next mini group HERE.

 

Tuning Into You

Tuning into you, Megan Hall, Life Coach, Motivational Speaker

One of the biggest things that holds us back is ignoring what we really need. Whether that’s because we don’t realize it, we are too busy, or we just don’t care it’s seriously hurting us. You can be going 100 miles per hour but come to a crashing halt because you aren’t tuning into you.

Over the years you may have become disconnected with yourself. Maybe people have been telling you who you need to be, how you need to act, and what you need to feel. The problem is  you may have listened and molded yourself to their expectations.  Along the way you just lost that deep connection you need in order to thrive.

How can you start tuning into you

1) Start your day off with some you time. Give yourself at least 15 minutes of you time before checking your phone or computer or in any way reacting to the world. 

2) Recognize and feel your feelings. We get in the habit of avoiding our feelings or stuffing them away. Don’t do that!

3) Identify why you are feeling that way. What was the cause for these feelings you are feeling?

4) Take care of yourself. It’s hard to start tuning into you when you aren’t feeling your best. 

5) Tune out the unhelpful voices of other people. Listening to other people’s expectations of you quiets your own inner voice. 

Getting into the habit of tuning into yourself can take time especially if you haven’t done it in a awhile. So many of our negative feelings can be resolved by feeling them, identifying where they came from, and processing through them. The problem is we are so scared to even feel them that we never get to the processing part.

You know yourself better than anyone else. Don’t let other peoples opinions quiet your own intuition. Your intuition can guide you on the right path only if you give it the opportunity. Remember YOU ARE ENOUGH!!!

XoXo

Megan Hall

 

 

 

How Can We Stop Social Media From Killing Our Vibes?

Megan Hall, Life Coach, how can we stop social media from killing our vibes

Last weekend I took a day off of social media to reset. Not checking my social media feeds every hour definitely helped. I had noticed that I was beginning to get so worn out every time I check Facebook. It seemed every time I hopped on, no matter how many people I unfollowed or unfriended, I would be drained. Social media was killing my vibe. How can we stop social media from killing our vibes?

Just this morning when I checked out Facebook’s on this day feature I saw that a year ago I was posting about the same thing. I began to wonder why I didn’t learned from last year and start making social media siestas a regular event. The answer was obvious… FOMO (fear of missing out). I’m always worried I’ll miss out on something big if I don’t check social media regularly.

Social media can be addicting. Every like or comment is a dopamine hit to our brains. Because of this we literally become addicted to social media. We end up experiencing the highs and lows of addiction. The highs when we see all the likes and comments and lows when we see none. It can have an effect on our mental health.

How can we stop social media from killing our vibes?

1) Give yourself times during the day that you don’t check social media. For example you will only check social media once an hour or you check it or from 3:30-7:30pm.

2) Take regular social media siestas. Weekly or monthly take a whole day or weekend off of social media. 

3) Unfriend and unfollow those people who you feel are sucking your soul on social media. 

4) Set a limit for your social media time. For example you will only check it for 15 minutes when you get on. 

5) Be mindful of what you put out there and what you allow in your space. Like attracts like. The more negativity and drama you allow in or put out the more that will come to you. 

Social media shouldn’t be something we hate yet feel we have to be on. It’s your place and you decide what’s in it. When you feel like it’s too much step back and take a break. You’ll find you have more energy that way. Let’s make social media breaks part of our regular routine.

Social media doesn’t control you. You control it. Take back your control over it today. Remember YOU ARE ENOUGH!!!

XoXo

Megan Hall

 

Didn’t Reach Your Goals?

Megan Hall, Life Coach, Your Goals

The end of this year is closing in fast. For me December is a month of reflection. Where did everything go right? Where did everything go wrong this year? What do I want to achieve moving forward? That means creating some goals for next year.

In your reflection you might be focusing on all the goals you didn’t hit. You might be focusing on where you really messed up and what your failures were. By only focusing on what you did wrong you won’t be able to see all the things you did right. You will slowly lose motivation. Stop beating yourself up for not reaching your goals.

What you can do if you didn’t reach your goals

1) Ask yourself if your goals were realistic for this period in your life. Many times we set huge goals that aren’t realistic for us during this part of our journey. 

2) Identify the lessons you can learn from your mistakes this year. Did those things cause you not to reach your goals? Or were there underlying issues?

3) Ask “How can I do better next year?” If your goals were unrealistic set some better ones. If you made mistakes don’t repeat them. 

4) Set 1-5 goals for next year. We often set too many goals and our focus is scattered instead of focusing our efforts in a few places.

5) Identify where there could be issues achieving your goals and come up with a plan to combat those issues. 

Goals give us something to work towards. They shouldn’t constantly stress us out but instead put pressure on us to move forward. Our goals can change over a year. Check in with yourself regularly and ask “Is this still something I want?”

Just because you don’t reach a goal doesn’t mean you’re a failure. Stop beating yourself up and focus on what you need to do better moving forward. Remember a mistake is only a failure if you don’t learn the lesson. Learn your lesson from this year and use it to make next year even better. Remember YOU ARE ENOUGH!!!

XoXo

Megan Hall

Colder Weather Is Making You Feel Unmotivated… Now What?

Colder Weather Is Making You Unmotivated... Now What?, Megan Hall, Women's Empowerment CoachThis time of year people have the tendency to feel pretty unmotivated. Whether it’s in health and fitness or business or just doing their daily to dos . It can be difficult to feel motivated to do something not so fun with all the goodies, holiday activities and not to mention colder weather. This is not the time to stop our momentum.

Maybe your thinking… I just don’t feel motivated at all.  Many mammals  hibernate during the colder months. Humans are mammals too. Just because we don’t hibernate doesn’t mean we aren’t also inclined to slow down. For many of us our bodies have the natural tendency to slow down during the colder months. Some of us even experience SAD (seasonal depression disorder). My depression is definitely worse during the colder months. This can be very demotivating.

What can we do about Feeling unmotivated during this time of the year?

1) Rest. This may be counter intuitive but by giving our bodies what it wants, more rest, we will see an increase in our motivation. This doesn’t mean to hibernate but give yourself a little extra rest.

2) Have a list of 2-3 MUST DOs for the day. When you get those things done then if your still not feeling it give yourself permission to stop.  

3) Celebrate your wins. It can be very demotivating when you focus on all that you haven’t accomplished versus all that you have. Make sure you focus on your wins more. 

During this time of the year it’s easy to slack off on our self care. We want to give everyone else a wonderful holiday season and do ALL the things that we forget about ourselves. This won’t help our motivation in any way. It’s up to us to take care and keep our motivation up.

You don’t have to fight your natural urge to slow down. Work with it. Allow yourself a little more time for rest and self care. This is the perfect time to reflect on the past year and how you want to move forward in the upcoming year.  I’m not saying to give up but to slow down. Give yourself some time off. Enjoy your vacation days and recharge.

Remember as always YOU ARE ENOUGH!!!

XoXo

Megan Hall

PS Need some support this holiday season. Want to minimize your stress and maximize your joy? Join us in the inspired women Holiday Accountability Group.

Don’t Lose Your Sh*t This Holiday Season

Don't Lose Your Sh*t This Holiday Season, Megan Hall, Life Coach

The holidays are upon us. This time of year can be both joyful and very stressful. I was at Whole Foods last weekend and saw the beginning of what I call “Holiday Anger”. This is when people get so stressed out around the holidays they take it out on other people. You know like randomly yelling at people in the parking lot at Whole Foods. Don’t become one of those people losing your sh*t this holiday season.

The last couple of years  I haven’t really felt  the holiday spirit. I dreaded all the shopping, cooking, and angry people. It wasn’t until this year while teaching my clients how to take ownership of their lives that I realized I can take back my holiday season. I don’t need to lose my sh*t and dread the holidays. Instead I could embrace them and feel that joy.

How Not To Lose Your Sh*T this holiday season

1) Identify the areas that bring you most stress when it comes to the holidays

2) Identify the areas that bring you most joy during the holidays

3) Ask yourself how you can minimize the stress and maximize the joy. Do less stressful things and more joyful ones.

4) Set boundaries with those around you 

5) Take good care of yourself because the holidays are emotional and you don’t want to be pouring from an empty cup

For me one of the things that brings me the most stress is holiday shopping. I despise the long lines and the angry people. So to minimize this I do all of my gift shopping online and I only go grocery shopping when I am energized. I make a list , go early and get out so I don’t take on other people’s negative energy. No black Friday shopping here. I minimize the stress by minimizing the stressful parts to my holiday shopping.

Being around family can be a stressful part of the holidays. A great way to minimize this is either do the holidays with your immediate family. That’s what I am doing this year. If you choose to be around extended family don’t engage in the negativity. If the conversation goes down a dark path change the subject or walk away. You don’t have to participate in negative nonsense.

Don’t be afraid to ask for help with the things that bring you most stress. Whether that means seeking a professional to work through the emotional stress or getting someone to help with the shopping.  You don’t have to do all the things by yourself. Don’t be afraid to say no and delegate somethings to other people. Free up sometime to do the joyful things. Take good care of yourself so you can enjoy the holiday season with a full cup instead of an empty one.

Remember as always YOU ARE ENOUGH!!!

XoXo

Megan Hall

Feel Your Feelings

Feel Your Feelings, Megan Hall, The Inspired Women PodcastHave you ever pushed down your feelings? Have you ever pretended like something didn’t happen? Avoiding our feelings does us no good. When we avoid them they manifest in other ways. That’s often worse than what would happen if we just process our feelings in the first place. Unfortunately there is no way around it. You need to feel your feelings.

When we don’t process through our feelings we create baggage. I liken this to have a closet in your brain. Every time you don’t process through something it goes in that closet. Then some day something is going to open that closet and it will all come tumbling out. Have you ever argued with someone and mid argument they start bringing up everything from the past? This is because their closet was opened.

How can you feel your feelings?

1) Identify the emotion or emotions you are feeling. Is this anger, sadness, guilt, shame, regret, etc… ?

2) Ask yourself WHY you are feeling this way. Where did these emotions stem from?

3) Feel your feelings. Cry, scream, punch a punching bag… do what you need to in order to feel those feelings in a healthy way.

4) Take ownership in your part in this. What steps do you need to take to rectify the situation? 

5) Heal. That might take therapy, it might take journaling, it might take talking it out, and  it’s probably going to take some forgiveness, but you need to do what it takes to heal. 

Feelings are scary. No one wants to feel grief or sadness or shame but it’s a part of life. Life is not perfect and sometimes bad things happen. If we don’t allow ourselves to feel the “negative” emotions we block out the “positive” emotions too. Have you ever had like a really good cry then later that felt complete joy? If those sad emotions were still hanging around unexpressed you wouldn’t have felt that immense joy that you did.

Holding onto feelings is detrimental to our health, our relationships, and our self esteem. Don’t let something eat away at you for 20 years or even 20 days. Doing that will prevent you from truly experiencing life to it’s fullest. I sure wouldn’t want to see what 20 years of shame manifests as. It would not be very pretty that’s for sure.

It’s ok and healthy to feel your feelings. You can start today. Remember as always YOU ARE ENOUGH!!!

XoXo

Megan Hall

Creating Boundaries

Creating Boundaries, Megan Hall, The Inspired Women Podcast

This past weekend I had the pleasure of hosting a Creating Boundaries workshop. Why is creating boundaries important?  90% of the distress, extreme stress and feelings of overwhelm we have can be traced back to unhealthy boundaries. What are boundaries? They are imaginary limits that you use to protect yourself physically, mentally, and emotionally.

There’s a difference between boundaries and defenses. Defenses are used to push people away or keep them at arms length. Boundaries on the other hand are there to protect you. For example a defense might be pushing your spouse away when they go to hug you because you are mad at them. A boundary however would be telling them “I don’t want to be intimate with you until we talk this out.” Your not try to push them away but you are protecting yourself emotionally by saying you need to talk.

There are three kinds of boundaries: Physical, energetic, and spiritual. Physical boundaries are all about protecting you physical body. For example: Telling a stranger who places their hand on your lower back “Please don’t touch me like that. We are not that close.”. Energetic boundaries are all the things that are not physical. For example: Telling your friend that you don’t want them sharing your personal business with other people. Spiritual boundaries are all around your belief system or lack there of. For example: A co worker asks you to go to church with them and you state “No thank you. I don’t attend church” but next week they ask you again.

creating boundaries for your life

1) Identify areas of your life that you are experiencing discomfort, extreme stress or feelings of overwhelm.

2) What is causing you to feel that way?

3) In those areas where are your boundaries being violated?

4) What do your boundaries need to be?

5) Do NOT allow others to continuously violate your boundaries.

Boundary errors occur when someone crosses your boundary accidentally or out of ignorance. A boundary violation occurs when someone disregards a boundary after they have been educated on it. If someone continuously violates your boundaries it’s unlikely they will stop. The first step in a boundary error/violation is to educate the person on your boundary, the second step is to create some kind of consequence for them, and the third step is if it continues you need to create space between you and the other person.

You have every right to create boundaries with other people. No one, even your significant other, has the right to violate your boundaries. By setting boundaries with other people you are also giving them permission to set boundaries with you. If someone cannot respect your boundaries it is time to let them go in order to protect  your physical, mentally, and emotional health.

If you would like more support around creating boundaries as well as other things in your life schedule a free 30 minute connection call with me to see how I can help. Remember YOU ARE ENOUGH!!!

XoXo

Megan Hall