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Unplug from Autopilot in 3 Easy Ways

Do you ever catch yourself daydreaming about the life you truly desire, only to snap back to reality with a never-ending to-do list in hand? 

What if you could set your course, dream big, and map out your roadmap as you go? While it’s all too easy to get caught up in the whirlwind of busyness, by finding the time, support, and strategies, you can break free from autopilot mode. 

Make Time for Self-Reflection

How do you find space when you’re already stretched thin? 

Start with baby steps and recognize that significant change begins with the smallest actions. You can start by trimming screen time, rising 10 minutes earlier, or unplugging 30 minutes before bedtime for introspection. Even a brief post-lunch walk can serve as intentional reflection time.

By creating space, you can seize those mini moments in your day to acknowledge where your time truly goes and set boundaries to safeguard what matters most to you. 

Dream the Dream

Now that you’ve carved out those precious pockets of time, the next step is to use them to reflect on your life vision. Breaking free from autopilot hinges on gaining clarity about what truly matters to you, what brings joy and fulfillment, and how to gradually chart a path toward these aspirations.

Consider things like – what fuels your positive energy? Which values hold the most significance for you? How do you define success? What’s your ultimate dream for your life?

As you explore your life vision, remember to grant yourself the freedom to dream without dwelling on the ‘how.’ Always remember to ask yourself, “What do I want for myself?” and the roadmap will come in due time.

Embrace Progress

The next phase is all about action. But here’s the secret: it’s the small steps that truly count.

Don’t fall into the trap of all-or-nothing thinking, believing that you must revolutionize your life overnight. Instead, focus on one small change at a time. It’s about setting a manageable pace for yourself without the need for massive leaps or week-long transformations. 

Remember, progress is progress, no matter how gradual.

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3 Tips to Level Up Your Zen Game

We’ve all been there—tapping our feet impatiently while waiting for a response, or feeling like time is slipping away as we await a much-desired opportunity. But what if we told you that patience is a skill you can nurture and cultivate, just like any other?

But here’s the thing: your ability to practice patience isn’t solely about waiting; it’s about understanding the balance between your desires and the timing of life’s rewards. Unrealistic optimism, while motivating, can sometimes set you up for disappointment with its lofty expectations.

So, if you’ve ever found yourself wrestling with the clock or struggling to keep calm during those seemingly endless moments of waiting, read on. It’s time to reclaim your patience! 

Tip #1 – Embrace the Unknown

Patience starts with embracing uncertainty. It might seem daunting, but guess what? We’re naturally better at handling it than we think, especially when eagerly waiting for something we truly desire. The truth is, it’s the desire that makes waiting easier.

When this happens, focus on what you can influence, take a step back to ponder your reactions, and finally let go of any restlessness you feel.

Remember, there’s usually a silver lining if you’re willing to look for it!

Tip #2 – Keep It Real

Are you a self-proclaimed perfectionist whose patience takes a nosedive when things don’t go as planned?  We’ve all been there! The moment life throws a curveball, impatience swoops in, disrupting your mood and the harmony of your surroundings.

You hold the key to transforming impatience into a superpower! 

By adopting mindful goal setting, practicing open communication, and embracing adaptability, you can shift your perspective, set realistic expectations, and transform impatience into a force for balance and harmonious connections. 

Tip #3 – Transform Your Attachment Style 

Do you often find yourself seeking constant reassurance from others, leading to impatience? Then, work on your attachment style to break free from this cycle! 

Seeking external validation can lead to dependency and reduced self-soothe. To transform insecurity into safety, be aware of your thoughts and responses to discomfort, and be curious about your own responses.

You can nurture patience even in stressful situations by pausing, reflecting, and consciously introspecting. So, let’s embark on this journey of self-discovery and unleash the power of patience within! 



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Conquer Your “Not Feeling It” Days

From fun tricks to simple mindset shifts, get ready to curb procrastination and embrace a can-do attitude. 

Bust a Move and Break Free

Stand up and let your body groove to the rhythm. Feel the energy surge as you do some squats, maybe even throw in a few push-ups. 

Sitting for too long leaves you rigid not just in posture but also in breath, thoughts, and emotions. But fear not; the antidote is simple: reconnect with your body! 

Now let the rhythm of movement awaken your senses and invigorate your motivation as you get up and get shaking! 

Tap Into Your Own Experiences and Preferences

You are unique, with individual needs and quirks that fuel your motivation. Some thrive under pressure, while others find their routines flexible, such as morning coffee or late-night hours.

The key is recognizing that there is no one-size-fits-all formula for igniting your action mode. So take a moment to reflect on a time when you felt unstoppable, and ask yourself: What made that moment different? 

Now, channel that energy and recreate it to ignite your drive. Now unlock your limitless potential – your sweet spot awaits! 

Uncover Your Why! 

We all have those tasks that make you question your motivation. 

But deep down, there’s a driving force, a purpose that matters to you. Take a moment to dig beneath the surface and discover what truly lights you up. Is it your dreams, your health, your relationships, or simply your peace of mind? Connect with what you care about and let it fuel your actions. 

So, the next you find yourself asking why even bother?, know that every step you take brings you closer to a life that’s truly meaningful. 

Take Some Action

Action fuels motivation! Instead of waiting for that burst of inspiration, dive right in and get the ball rolling. 

Whether tackling a workout, diving into a project, or finishing things on your to-do list, remember that action is the key that unlocks the door to success. So, do something right now; the rest will fall into place!

The First Lady of the Flute Interview

We hope you enjoy this interview with Jen Champion and Mary Youngblood, The First Lady of the Flute.

Mary is an accomplished Native American Flute Player and a two-time Grammy Award Winner.

Mary has over 200 flutes and plays them for her enjoyment and healing and for celebrations, ceremonies, festivals, and the healing arts.

Playing and listening to the flute is beneficial for the health of the player and the listener in enhancing deep breathing and reducing stress.

You Can Listen To The Full Interview Here

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Supporting a Loved One

Do you have a loved one going through a difficult time and aren’t quite sure how to help support them? Read on – these tips can help! 

1. Check in on Them 

Even if there is nothing you can immediately do to help your loved one, simply asking how they are doing can be very helpful. 

Sometimes opening up and venting can help us look at our obstacles in a new way. 

Again, even if you don’t have any actional feedback to share, you can always be a good listener. 

2. Thoughtful Gifts 

Thoughtful gift-giving is a great way to show your loved one you care – when they are going through a tough time.

A great gift does not have to be elaborate or expensive. 

It just has to come from the heart. For example, if your loved one has been experiencing insomnia, you can gift them a sleep journal, slippers or pyjamas. 

3. Reflect On Your Personal Experiences 

We are all unique, and what works for you may not work for someone else. 

However, if you’ve been in your loved ones shoes before, you can open up and let them know how you moved past the obstacle.

Even if your tactics don’t end up working for them, it’s always nice to know you aren’t alone. 

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A Stronger Community

By: Christina Bein

A community is stronger when we support each other. As said by philosopher David Spangler, “Some people think they are in community, but they are only in proximity. True community requires commitment and openness. It is a willingness to extend yourself to encounter and know the other.”

Check out these local businesses and support your community. Especially as we celebrate Black History Month, Women’s History Month, and Deaf History Month.

Here are a wide variety of businesses owned by the Black community in Eugene, Oregon. 

Here is a document from portlandoregon.gov that provides a variety of Black owned businesses in Portland, Oregon: 

Travel Oregon made a great list across Oregon for Black-owned food and drink-related businesses. 

Women-Owned Small Businesses in Eugene, OR

16 Tons Cafe 

Barre3 

Lion & Owl 

Raven & Rose Boutique 

Sardanari’s Kitchen 

Sling-in Wiener 

Women-Owned Small Businesses in Portland, OR

Bison Coffee House 

Blendily Botanical Kitchen 

Books with Pictures 

Chochu Local Island BBQ 

Citizen Ruth 

Epif 

Hip Chicks do Wine 

Mimi’s Fresh Tees 

With Love, From PDX 

Woonwinkle 

Deaf-Owned Business in Oregon

A5 Interpreting: American Sign Language interpretation services offered by Bridges Oregon will start for the public in the summer of 2023. They offer both virtual and in-person interpretation services.

CymaSpace: Promotes accessibility and inclusion for Deaf/Hard of Hearing through merging technology and arts.

Pilea Play: A space for young children and families to play in an inclusive and creative environment. 7832 SW Capital Hwy Suite B, Portland, OR.

-Sign Class: Learn American Sign Language through signclass.org.

Pah!: Deaf-owned Portland restaurant with pub-style food.

-A resource for the Black Deaf community: https://www.blackdeafcenter.com/

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3 Ways to Break Your Mundane Routine

Are you feeling stuck in a mundane cycle of commuting to work, sitting in a cubicle, and repeating the same evening activities? You’re not alone! 

If you have been feeling drained, unenthusiastic and struggling to find things to look forward to, you may be stuck in a rut. 

Having the same daily routine can often make you feel stuck in an endless cycle of sameness and monotony. But by challenging yourself to break your routine, you can fight the monotony you experience daily.

So, here are 3 ways to help you break your mundane routine when you’re feeling uninspired:

Add Mindfulness to Your Morning Routine 

Practicing mindfulness in the morning can be a great way to connect with yourself before diving into the rest of your day.

Try to break away from your regular routine by creating a morning ritual that brings your awareness to the present moment. This could mean stretching when you first wake up, watching the sunrise, walking in the garden, journaling, or meditating.

The choice is up to you!

Prioritize Your Hobbies

By engaging in side hustles, taking on home projects and pursuing hobbies, you can tap your creative side and add a little spice to your daily routine!

Not only will these activities keep you productive, but they will also improve your mental health.

Soon enough, you’ll be able to break free from autopilot mode. 

Take the Scenic Route

Why not mix things up and create more exciting moments in your day? 

There’s no better way to switch things up than by being spontaneous. So it’s the perfect time to try something different daily so you have something to look forward to. 

Shake up your routine by taking a new route on your commute or taking a walk during your lunch break to change your environment. 

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Treating Yourself With Compassion

Do you ever find yourself showing compassion to others before yourself?

Do you have a hard time quieting your inner critic?

Do you struggle with asking for help when you need it?

Being kind to yourself and putting your needs first is not selfish. Practicing self-compassion can help you be kinder and fully accept your authentic self.

It’s Okay To Ask For Help

It’s okay to reach out for help when you need it. The truth is, we all need a helping hand from time to time.

If asking for help does make you feel uncomfortable, you can start with some small asks and work your way up. The more you ask, the more comfortable you’ll become. 

Accept Who You Are 

We’re humans, not robots. We all have flaws. There will always be little things we wish were different, and that’s okay. Instead of constantly trying to “fix” our flaws, we can embrace them.

We can also focus on the parts of ourselves we’re proud of. What do you love about yourself? What makes you unique? 

Practice Saying No

It’s so easy to say yes to family, friends or co-workers right away just out of habit. You only have so many hours in a day and can only take on so many things. 

Just because you want to help someone doesn’t always mean you should. You may not have the time to take on a new project, or it may not align with your values. 

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Value’s Compass

By: Tanya Kramer

Everyone wants to “live their best life” in alignment to their values.  But to do this, we have to take some time to figure out the value structure so we can make life decisions based on that information.

Here are some simple steps to create your own Value’s Compass.  I recommend doing this exercise at least once a year as a self-check-in.  Before sharing the steps, here are some definitions to help the process.

Values – “a person’s principles or standards of behavior, one’s judgments of what is important in life.”

Integrity – “quality of being honest and having strong moral principles.”

Compass – “an instrument containing a magnetized pointer which shows the direction of magnetic north and bearings from it.”  People use a map and compass to navigate and move over land, sea, or wilderness. It can be used to reach a destination.

So, why do we call this exercise a Value’s Compass?  The answer is that we use our personal integrity to identify “our” core values (not necessarily the values of our parents, friends, school, community, etc.), and by doing this, we create a tool which we can use to make important decisions in our life.  If we make decisions in our life based on our personal Value’s Compass, then we increase our potential for life happiness and decrease the experiences of regret.

Creating a Value’s Compass:

  • Using this website, review the different values listed in the “card sort” list. Write down each one that is a value to you.
  • Add to the list characteristics that are important to you (ex. trust, respect, etc.), entities that are important to you (ex. family, friends, pets, etc.), experiences that are important to you (ex. education, adventure, travel, quiet, etc.), and anything else that you value.  ***This could be a BIG list.
  • Take this list you have created and circle the top 20 Values. This does not mean the other Values are unimportant but take time to discern which ones are most meaningful to you.
  • Now, put a star by your top 10 of the 20 Values circled.
  • Take these 10 top Values and see if any naturally group together (ex., physical and emotional health, adventure and travel, etc.)
  • Finally, identify 4 top Values or groupings of values and fill them in the visual below, but instead of writing “north, east, south, west,” write in your 4 top Values.
  • Create an arrow similar to an arrow that exists on a Compass used for navigating, and write the word “Integrity” at the end of the arrow.
  • Put this Value’s Compass somewhere you will see it often, and screenshot it for your phone.  Whenever you make a difficult decision, consider your top values.
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Setting Healthy Boundaries

Setting healthy boundaries for yourself is an important part of self-care. 

Those personal boundaries allow you to be open about your limits and clearly define what you’re comfortable with. 

Write Your Boundaries Down

When a situation makes you feel uncomfortable, you can write it out to better understand why. 

Reflect on the emotions you felt at the time and be honest about what could have triggered them. 

Writing your thoughts down on paper can give you a healthy outlet to vent and organize your thoughts. 

Talk To A Loved One

It can help to reach out to a friend, family member or peer you trust when thinking about your boundaries. 

Talking your feelings through with someone who respects and values you is a great start. You can communicate what boundaries you want to set and let them know where you are coming from. 

It can also help to hear the boundaries they have set for themselves and build on the connection you share with them.

Build On Your Boundaries

You can set your boundaries in stages. In time, you can compile a list of your needs and think about what is beneficial for your mental health. 

Over time, you can build on your boundaries by thinking about your past or present experiences. 

“Boundaries are, in simple terms, the recognition of personal space.” – Asa Don Brown

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Integrating Relaxation Into Your Life

Life is all about balance. Even on busy days, it’s so important to make rest a priority.

After all, rest can help you recharge your batteries, give you more energy and let your mind relax. 

When you hear the word rest, you may associate it with sleeping. 

But rest is so much more than that.

Here are three ways you can incorporate rest into your ongoing routine. 

Take A Personal Day

If you feel like you need a day to yourself, it’s okay to take one. Spending a weekend or even a weekday to step back and focus on yourself may be exactly what you need to get yourself back on track.

Blocking off some time for you can help you connect with your inner thoughts and truly unwind. 

Reflect Through Writing

Writing or doodling is a healthy practice you can utilize anytime or anywhere. 

Getting your thoughts, feelings, and experiences out on paper can help you stay in tune with yourself.  When it comes to writing, there are no rules. You can write about anything that comes to mind. 

If you’re stuck, there are several online tools that deliver fill-in-the-blank prompts.

A few examples include…

  • Today I am grateful for _______.
  • My friend ______ made me smile.
  • Tomorrow I am excited to______.

Limit Any “Noise”

Whether we realize it or not, our phones can be very distracting. Concentrating on your book or enjoying your meal isn’t always easy to do with a phone buzzing in the background. 

Putting your phone on silent or placing it in a different room during your rest time can help you establish a truly restful environment. 

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National Coming Out Day

Coming out is a process that can look different for everyone in the LGBTQ+ community, whether it be a gradual process or a sudden realization. 

It comes from exploring your identity and accepting yourself for who you are. 

For some, it can be challenging to navigate through these emotions. It’s not uncommon to have questions or to feel societal pressure from peers, but it’s important to remember that you are not alone. 

That’s why National Coming Out Day on October 11th is meant to be celebrated. This day was first founded in 1988 by Richard Eichberg and Jean O’Leary, who both fought for the rights of the community. 

National Coming Out Day marks exactly one year after the March on Washington for Lesbian and Gay Rights. It recognizes the brave people who are free to be themselves and acknowledges those who may not have a safe space to come out yet.

It’s a day to celebrate the courage it takes to live authentically in any way you choose, while still reflecting on those in the LGBTQ+ community who may not be in an environment where they can come out. 

If you or someone you know is needing to support to come out, there are ways to reach out

  • Thank them for having the courage and vulnerability to share with you.
  • Respect their wishes, whether they want to let others know or trust that you can keep it to yourself for now. 
  • Carry on with your relationship as usual and reassure them nothing has changed. 
  • Be prepared to offer them a shoulder to lean on. 

Allies or those in the LGBTQ+ community can all come together to learn more about visibility and highlight self-acceptance. To find out more information, check out the resources below. 

Coming Out Support | LGBT Foundation

10 Problems LGBTQ+ People Face When Coming Out

National Coming Out Day: Everything You Need To Know

20 Things to Know Before You Come Out and How to Go About It

The History of National Coming Out Day Contains Both Pride and Pain

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