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Tips And Strategies to Reach Your Goals

Ryan Scott
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No matter how large or small your goal may be, it’s key to go in with a plan.

How will you get from point A to point B? How will you motivate yourself to reach the finish line?

Here are a few strategies to keep in mind before you get started.

Focus on the Progress

You may think that the end result is the most important thing.

That is not always the case. It’s actually the steps you take.

Even though your day to day actions may feel insignificant at the moment, they do add up.

Let’s say your goal is to earn an extra $50 this month from your side hustle.

However, at the end of the month, you only earned an extra $45.

If you did everything you could and feel proud, you did reach your goal.

Visualize Success

Before you even get started, don’t be afraid to visualize what your life will be like, once you accomplish that goal.

Several studies show that visualization can connect the brain’s intentions to the body. If you can dream it, you can do it.

Keep it Visible

Writing down your goals can help them feel more real. After you write your goal down, don’t toss that piece of paper away. Instead, keep it somewhere visible. Something you look at every single day.

Doing so, will keep you motivated and in the game.

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How to Make Tasks More Pleasant And Stop Procrastinating

Ryan Scott
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We tend to avoid doing things we find unpleasant or painful. By changing your mindset, you can make these “unpleasant” tasks a little bit easier, and even fun!

Adapt The Task

Before you get started, take a minute to think about your strengths and weaknesses relevant to the task at hand.

Here’s an example.

A friend asks you to run alongside them on the treadmill at the gym.

However, cardio isn’t exactly your thing, so you tend to avoid it.

Here’s where adapting the task comes in.

There are several other machines at the gym that may be more up your alley.

By switching up the workout, you can make the experience fun.

Make it Pleasant

Wouldn’t it be nice if you could make “chores” more fun? Oh wait… you can!

All you have to do is ask yourself this one question.

“What can I do before, during, or after the task to make it fun?”

Take your time; there is no right or wrong answer.

If it’s a task that requires little concentration like cooking or cleaning, you can play your favorite song or audiobook in the background.

On the other hand, if this task requires a high level of concentration, reward yourself after every milestone.

The One Minute Struggle

Unfamiliar with the “One Minute Struggle?”

No worries, here is a quick overview.

Have you ever been in a situation, you just can’t get past? Maybe you can’t figure out that puzzle, or set up that computer software. Either way, you feel lost.

Instead of sitting there for hours on end, you have a few choices:

1) Get some help.

2) Ask yourself what else might work.

3) Come back to the problem later with a new set of eyes.

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What to do When You Feel Like a Failure

Ryan Scott
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Any of these thoughts sound familiar?

“There’s no way I can do this!”

“I’m not smart enough.”

“Why even try? I know I’ll fail.”

Here’s the thing. We can’t always control what thoughts pop into our head. But we can control how we react to them. Believe it or not, you can navigate around those negative thoughts. Keep on reading to learn more.

Think Small

When we are overwhelmed with negativity, starting and completing tasks can feel next to impossible.

A great way to get yourself out of that rut is by breaking up large tasks into small manageable ones.

Which task sounds more manageable?

1) Jogging for 30 minutes a day?

Or

2) Jogging for 5 minutes a day?

Once you get comfortable at the 5-minute mark, you can slowly work your way up.

Accept Your Thoughts

Have you ever gotten mad at yourself for getting stuck on a negative thought?

Not exactly the best way to move past it.

Instead of judging yourself, try coming to terms with your thinking.

So, you had a negative thought. That’s okay. It is just your anxiety speaking to you. Feelings are not facts.

Accept it. Understand it. Move forward.

Redefine Failure

Who says failure has to be a bad thing? Failure isn’t dangerous. Failure can’t hurt you. You need to alter the way you look at the situation.

Every moment both positive and negative is a teachable moment. How did this “failure” make you a better person? What did you learn from this? The answers may surprise you.

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How to Foster Meaningful Relationships

Ryan Scott
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Maintaining meaningful relationships can be tough. People come in and out of our lives all the time. When we change, our relationships do as well. Here are a few ways you can successfully foster meaningful relationships.

Treat Others They Way They Want to be Treated

It’s so important to remember; we are all different.

What works for you may not necessarily work for someone else. It may even make them feel worse.

You’re not a mindreader. The only way you can know for sure what others need is by asking them directly.

Take a Pause

Have you ever said or done something out of your character in the heat of the moment?

It’s completely normal to argue or disagree with friends and family from time to time.

You have to learn to take a step back and deal with negative emotions in a healthy way.

Don’t be afraid to hit the pause button for a few minutes. During that time you can reflect on your feelings in order to calmly communicate them.

Teach People How to Treat You

You can’t read other peoples minds right?

So how are they supposed to read yours?

Don’t be afraid to open up and show people the real you. The sooner your friends and family know what you need, the sooner they can help.

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Tips: How do Deal with School Stress

Ryan Scott
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Getting ready to go back to school can be an exciting but stressful time of the year. Here are some tips on how to help your child with back to school stress:

  • Be Present and a good listener
    • Open ended questions
    • Listen to what their concerns are, but resist the urge to “fix” an issue
  • Rehearse and prepare
    • Visit the school ahead of time
    • Make getting school supplies a fun event
  • When school starts
    • Develop a routine and schedule
    • Give yourself plenty of time to get to school to not add to the morning stress
    • Get great sleep the night before a school day

Oregon has recently passed a law allowing children to take “mental health days,” similar to other sick days at school. This is a positive, student-led step forward. It normalizes that mental health challenges are nothing to be ashamed of, that addressing anxiety and depression, stress or grief is as normal as being seen for a broken foot. We do need to be mindful that the more we avoid a stressful situation, the bigger the anxiety becomes, and our avoidance patterns set in, making our world smaller and smaller. Other remedies should be explored if there are issues of interpersonal conflict, bullying, school anxiety that may be keeping a student from attending school.

The Wellness Center at Vista is also offering Mindfulness Classes for Kids

Also, check out Ryan Scott, PhD’s TV interview on Oregon’s new law allowing children to take mental health days at school:

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Tips: Talking To Your Kids After A Shooting

Ryan Scott
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We are frequently asked how to make sense of these tragedies. For adults and kids alike, it can all seem so senseless, and we can feel powerless to change things or keep it from happening again. Here’s some tips we offer from the heart, knowing that all of us hurt when tragedy strikes.

Make room for Anxiety and Stress / Talk, but also listen. Allow yourself and your children to talk about how scary this can be for the them and their friends.

Reassure them / of their safety and security (no matter what age). That the grown ups in their life are working to keep them safe.

Keep your routine / The last thing you want to do is avoid your normal day to day routine. Life is still normal, acting like it helps reinforce that their life is the same.

Do What Matters / Take some time to do fun things that you and your children enjoy. Take time to go for a walk together, play a game, have dinner together.

View our sharing of this information in a video interview below:

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Introducing Box Breathing

Introducing Box Breathing

Ryan Scott
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Box breathing is a great technique to help manage stress.

It’s easy to do, and easy to learn.

Practicing a few minutes a day is enough to make a difference.

And the best part is, you can practice almost anytime and anywhere. Just make sure your space isn’t overly distracting.

Benefits

Breathing techniques are fast, easy and they work!

Have you ever been in a stressful situation you couldn’t take yourself out of, like a test or long commute? Those moments are the perfect time to practice box breathing. You can decrease your stress levels in a few minutes flat without leaving the room.

How to Practice

You can either practice this technique on your own, or follow along on an app.

Great Places to Practice

The shower.

On a walk.

Watching TV.

Before bed.

You just have to do that works best for you. As we mentioned earlier, a few minutes a day is all you need. However the more you put into it, the more you’ll get out of it.

Be Careful - Your Smartphone May be Hurting Your Health

Be Careful – Your Smartphone May be Hurting Your Health

Ryan Scott
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Smartphones can be our best friend and worst enemy at the same time.

They help us connect with loved ones, learn new things and can prevent potentially dangerous situations.

However, they can also be quite distracting and can prevent us from living a healthy and balanced lifestyle.

With that being said, here are a few ways smartphones can be used to your advantage.

Sleep With Your Phone Off

Keeping your phone right next to your bed can be extremely distracting.

Even if it’s on silent, the light actually stimulates your brain to stay awake.

Not exactly what we want before bedtime.

So, you may be thinking to yourself “But, what about my alarm?”

Great question.

Invest in an old-fashioned alarm clock. You’ll be surprised how much easier it will be to fall asleep without all the distractions and need to check social media.

Exercise & Activity

The app store has an endless supply of apps to choose from.

Some of them are great for our health, while others are great for entertainment.

There’s nothing wrong with playing games on your phone once in a while.

But some of these games can become addicting and decrease your daily activity.

Exactly you should make the switch to fitness apps. Some apps track your steps, remind you to work out, or even guide you through workouts.

Again, there are several to choose from, so it comes down to personal preference.

Productivity

Did you know that putting full attention into our activities make us happier?

It isn’t exactly easy to fully concentrate when your phone’s constantly going off.

Take a minute to think about how many times a day you check your phone. It could be dozens!

Put your phone on airplane mode, turn off push notifications and enjoy the boost in productivity.

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How to Sleep Like a Billionaire

How to Sleep Like a Billionaire

Ryan Scott
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In the age of social media, life is more distracting than ever. There’s always an email that needs our attention, or a group chat “emergency”.

When trying to get important stuff done, the last thing you need is your phone going off every 5 minutes.

Of course, it’s completely fine to turn off your phone. But you can’t always turn off your mind.

What if my kids need me? What if a potential client is trying to book a consult? The list goes on.

If that sounds like you, waking up at 4 AM may be your secret weapon.

The Benefits

1) There are little to no distractions – It’s very unlikely anyone will text or email.

2) You have the peace of mind that your family is sound asleep.

3) There’s no breaking news on social media to distract you.

So, at this point, you may be thinking to yourself, “Okay, I’m ready to get started, I just don’t think I have it in me.”

Oh, but you do.

Stay Consistent

Yes, with most goals starting slow and steady is the best move, but not when it comes to waking up early.

Our body thrives on routine. Waking up at 4 AM one day, and 7 AM the next, can mess with your body clock and do more harm than good. The first few days or even weeks will be an adjustment. But you’ve got this.

Go to Bed Early

You know yourself best. Depending on your age and lifestyle, you should aim for 6 – 8 hours of sleep a night.

If you’re ready to start waking up earlier, going to bed at midnight must become a thing of the past.

Have a Reason to Wake Up

This may feel self-explanatory, but it’s very important.

What stops you from hitting the snooze button? What are you determined to get done today? That’s your reason.

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Ways to Feel More in Control of Your Life

Ways to Feel More in Control of Your Life

Ryan Scott
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Life is busy and unpredictable. Things can drastically change in the blink of an eye. This can make us feel like we have little to no control. Not exactly a fun feeling. No need to worry, because you are in the right place. Here are 3 tips and tricks that can help you feel more in control of your life.

Making Decisions

Do you ever put off making important decisions in hopes they will magically solve themselves? Do you ever obsess over the small stuff for hours on end?

The truth is, the longer you put off making these decisions, the more stressful they become.

When making a big decision, you need to be in a calm state of mind.

Sometimes our emotions can play tricks on our brain and make us do things we wouldn’t normally do.

Take a deep breath. Breathe in. Breathe out. And think!

Trust Your Intuition

Your intuition is one of your biggest gifts – so take advantage of it!

Sometimes the body can send us signals our minds just can’t.

Does the idea of working at that new startup make your stomach hurt and head spin? Take a minute to listen. This may be your body trying to talk to you.

Move

Several studies show that too much sitting is bad for our health.

Regular activity helps balance our mind and body. Which in turn, increases motivation and can even make us feel more in control.

We aren’t saying you should quit your desk job. However, every hour you can get up and stretch your legs for a few minutes.

This may feel like an insignificant activity at first, but every movement adds up.

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How to Change the Way You Think About Your Problems

How to Change the Way You Think About Your Problems

Ryan Scott
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Do your problems give you a great deal of stress? Are you ready to change the way you think? If so, keep on reading.

Life Lessons

Who says problems are a bad thing? In fact, they can be a great thing, depending on how you look at them.

Just remember, every setback is a chapter in your journey to success.

Every problem no matter how big or small will leave you with a life lesson.

Problems Aren’t Permanent

When we get so worked up, it’s difficult to think clearly. Like there is no way your problem will ever go away.

Listen up; this is important. Even if the actual circumstance never changes, your thoughts towards them will.

Before you know it, you won’t even remember why this event or circumstance upset you in the first place.

You Are Not Alone

Just because you haven’t met anyone yet going through the same thing as you, doesn’t mean you are alone! Chances are there are hundreds if not thousands of people in the exact same boat.

Resources like social media, online forums or group therapy are great places to connect with others in a similar situation.

Even if nothing gets solved today, at least you will know you’re not alone.

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In a Bad Mood_Here's What to do

In a Bad Mood? Here’s What to do

Ryan Scott
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Sure, sometimes bad moods come out of nowhere. But more often than not, there is a deeper meaning behind them. Once you find out what’s causing your bad mood, you are one step closer to moving past it.

Rejection

The truth is, rejection is hurtful. Especially if it comes from someone, you care about.

Even though it hurts, it’s so important not to take it personally. There are two sides to every story. Even if you think you know it all, chances are you don’t.

Have you ever had a friend or family member ignore your texts?

Take a minute to think about how it made you feel.

You can either jump to the worst case scenario and assume they must not like you anymore.

Or you can remind yourself, their delayed response has nothing to do with you.

Maybe they lost their phone, or perhaps they’re driving.

Low Self Esteem

Self-esteem is an interesting thing. Sometimes it’s way up. And sometimes it’s way down.

Like so many things in life, you can wait patiently for the feeling to pass. Or go the extra mile to get passed it.

You’d be surprised how many things you can do to increase your spirit on those low self-esteem days.

Maybe it’s wearing your favorite shirt, or doing something special with your hair. Whatever makes you happy – just do it!

Hunger

Have you ever been so in the zone that the outside world pauses?

Yup, a good book or study session can do that.

Now, when we get so in the zone, eating can completely slip our mind.

For some, going just a few hours without eating can make their mood go from 0 – 100.

If that sounds like you, don’t be afraid to set reminders on your phone to have a little snack.

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