Discover the Secrets to Reignite Your Motivation

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“Your life does not get better by chance; it gets better by change.”

Everyone is driven by goals and ambitions, but motivation is the driving force that shapes your path. It’s that invisible push that either nudges you closer to your dreams or leaves you stranded in the sea of complacency. 

Let’s delve deep into the heart of what makes you tick: Intrinsic motivation! It’s the force that entices you to immerse yourself in an endeavour for the sheer joy of it, to find fulfillment in the process, and to relish every step of your journey.

So, if you’ve ever wondered how some individuals stay consistently driven, even when the going gets tough, this exploration into intrinsic motivation is your key. Unravel its mysteries, explore its applications, and learn how to tap into this wellspring of self-propelled determination.  

Discover What Drives You

Ever wondered what makes your heart race with excitement, even when no one’s watching? It’s time to dive into the world of passions—the kind that makes you forget about rewards and recognition. Think about those activities that light you up from within, the ones you’d pursue just because they make you happy. 

Get ready to venture into uncharted territory, explore new hobbies, and make time for the things that leave you brimming with happiness. It’s time to embrace the magic of doing what you love simply because you love it.  

Master Your Goals and Craft a Success Culture

Setting goals is more than just a pursuit; it’s about chasing ones that resonate with your core values. Imagine goals that guide your path and are meaningful, realistic, and not perfect. 

Also, remember to set your space for success. Your ideal work environment shapes your success, whether it’s music, isolation, or peer support. Trust your instincts and create a space that fosters productivity and enthusiasm. 

Remember, your optimal performance culture is where you flourish, so take one purposeful step at a time and embrace the power of chasing your own rules.

Always Strive For Growth

When you embrace the growth mindset, you’re no longer confined by limits or held back by doubts. Instead, you become the architect of your own growth, building new skills and capabilities with every step you take. 

By shifting your focus from end results to the thrill of learning and refining, you ignite a fire of intrinsic motivation that propels you forward.  

This transformational mindset is a secret weapon that boosts your intrinsic motivation, a recognition that success is not a fixed destination but a continuous, ever-evolving journey.

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3 Ways to Power-Up Your Productivity

Do you ever find yourself wishing for more hours in the day? Longing to accomplish your goals with ease and efficiency?

We’ve all been there. You have a list of tasks to tackle, responsibilities to fulfill, and goals to achieve. Yet you convince yourself that a quick phone check won’t hurt. Little do you know, you’re about to embark on a journey down the rabbit hole. 

Whether it’s diving into your email, getting caught up in social media, or aimlessly scrolling the internet, time slips away unnoticed. Suddenly, you wonder where the day has vanished, burdened by unfinished tasks multiplied in your absence. The fleeting satisfaction derived from these distractions soon turns into lingering disappointment or anxiety as unfinished tasks accumulate!

Ready to take control of your time like a productivity superhero and avert the pitfalls of distraction?  Then keep reading as we unveil these steps toward a more productive existence.

Outsmart the Sneaky Rabbit Hole

Oh, the underestimated time you spend in these vortexes!

To unlock the path to productivity, first, acknowledge the existence of the rabbit hole. Despite its seemingly obvious nature, this deceptive phenomenon holds more power over you than meets the eye.  

Start noticing what lures you astray and how much precious time it swallows. Observe your patterns and embrace the power of purposeful attention and shine a spotlight on distraction 

Channel Your Inner Compassionate Coach

Picture yourself as a superhero of self-improvement, equipped with a secret weapon—the firm hand of self-compassion! 

It’s like having a caring parent, a wise mentor, and a cheerleading coach all rolled into one. Stepping into this role for yourself and harnessing this superpower can help nudge you toward choices that promote long-term well-being while helping you avoid pesky unhelpful habits. 

Visualize Your Day

Even before you step out of bed, you have the power to shape your day. 

See yourself gracefully navigating potential rabbit holes, effortlessly prioritizing what matters to you, and taking decisive action. Feel the excitement and satisfaction as if you’ve already conquered the day. Now, rise and shine, knowing you’ve set the stage for greater awareness and intentionality.

Now bring your intentional action plan to life and experience the joy of being the director of your masterpiece!

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Revive Your Spirit

‘Life is meant to be lived, not merely survived.’

We all experience moments when life seems to drain us, leaving us depleted and disconnected from our inner vitality. But fear not because there are simple yet powerful ways to reignite that spark and feel truly alive again. 

If you are ready to discover techniques that will bring back that zest for living you’ve been longing for, then dive in and unlock the secrets to feeling more alive than ever before.

Pursue What Sets Your Soul on Fire

Have you ever noticed a distinct difference in how you feel when you’re doing something out of obligation versus doing something because you genuinely want to? 

This is because your vitality reaches its peak when not only your physical needs are fulfilled but also your psychological needs are satisfied. When you are free to make decisions and direct your behaviours, you tap into a wellspring of motivation. 

So, follow your genuine desires, reclaim your power of choice, and unlock the boundless energy that awaits you.

Discover the Power of Flow

Flow is the state of complete immersion, where you become one with the task at hand, effortlessly gliding through its challenges while losing track of time. By doing activities that resonate with your soul, where time ceases to exist, you become the embodiment of effortless mastery. 

Whether it’s strumming the strings of a guitar, painting, or conquering obstacles, let the flow state electrify your spirit. 

Venture Beyond Your Usual Routine

Research has shown that embracing novelty is the key to feeling truly alive and vital. By immersing yourself in new experiences, whether reading a captivating book or baking a new dish, you can ignite your curiosity and heighten your senses.

So, venture into uncharted territories, and discover the exhilaration that awaits. With each step into the unknown, you’ll find yourself breathing in the essence of life. 

Appreciate the Joy of Being Alive

Lastly, rekindle your appreciation for the basic fact of being alive.

Rather than bemoaning the finiteness of your life, shift your perspective and embrace a profound sense of gratitude for the very experience of being alive. This way, each breath you take, each moment you savour, becomes a remarkable gift to cherish.

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4 Core Values To Help You Live in Alignment With Your Morals

Core values are the guiding lights toward living a life of meaning – they can help you make decisions and build meaningful relationships! 

Show Up Authentically: 

Being your authentic self is easier said than done, but worth it! 

Authenticity is about being true to yourself and your values, even when it’s hard. It’s about being honest and taking responsibility for your actions. 

Being true to yourself and expressing your genuine thoughts and feelings is integral to self-growth and development. It requires self-reflection to understand your strengths, weaknesses, beliefs, and motivations. 

 Practice Gratitude

When you take the time to be mindful and appreciate the good in your life, you open yourself up to a world of gratitude and positivity.

Gratitude is a powerful practice that can help you appreciate the positive aspects of life. Always take a moment to nurture it and be thankful for all the good in your life.

It turns what you have into enough, so pause to notice and appreciate what you often take for granted. 

Act Responsibly: 

Responsibility is the sense of accountability for your own actions and their consequences, thus building a strong character.

It involves acting with integrity and honour, which builds trust and respect. When you have a strong sense of responsibility, you are less likely to engage in unethical or immoral behaviour and are more compassionate and helpful towards others.

It also provides a sense of purpose and builds resilience which is important because it makes you more productive. Without responsibility, you are more likely to shirk duties or miss deadlines, leading to missed opportunities. 

Be More Open-Minded

Open-mindedness involves considering diverse perspectives, ideas, and experiences. It is a positive character value that allows you to think critically and rationally. 

Being open to other ideas and perspectives is essential for understanding the causes of problems and coming up with practical solutions. So, consider different ideas and perspectives outside your comfort zone.

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Setting Boundaries At Work

Leadership isn’t just about what you can do; it’s also about knowing your limits. Boundaries can help you level up your leadership and reach your goals with ease!

Setting boundaries at work is essential for creating a safe and productive environment as they ensure everyone is aware of what is acceptable behaviour. And when we take the time to understand our boundaries, we can begin tackling the more profound challenges we face. 

A lack of boundaries invites a lack of respect. To learn how to communicate your needs, create space for your best selves to emerge and take the time to ask yourself what you need to be your best self – it’s worth the effort! 

See why boundaries are crucial for professional growth and how you can benefit from them.

Builds Trust By Creating a Conflict-Free Environment 

Boundary erosion can lead to a breakdown of trust in relationships.  Creating a conflict-free work-life starts with setting clear boundaries and communicating them to your colleagues. Unfair demands, disrespect, and politics can quickly lead to disputes, so it’s essential to be proactive in creating a positive work environment.

Boundaries help ensure everyone is on the same page and that no one is taken advantage of. 

Helps to Reflect on Your Values and Priorities

When you know what you stand for, you can stand firm. Leadership is about finding the right balance between the needs of those you serve and the expectations of those you lead. So staying true to your values and priorities is important, no matter the challenge.

Well-defined boundaries will allow you to show up more assertively and authentically and act with courage and honesty. 

Reduces Work-Related Stress

 When you set clear boundaries, you will be better equipped to manage your time, energy, and attention, leading to lower stress levels.

While setting limits and boundaries to manage workplace issues, only accept a reasonable amount of work at a time. 

This will help to prioritize your mental health and set boundaries that work for you!

Maintains a Good Work-Life Balance

Leadership is a 24/7 job. So achieving a healthy work-life balance is essential for leaders, as it impacts personal well-being and the success of their organization. You can ensure that both are addressed by defining your priorities, creating a schedule, and learning to say yes to requests and opportunities that don’t align with your preferences or boundaries.

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3 Positive Things That You Can Practice Everyday

The key to greatness lies in your daily routine. 

Strength doesn’t come from running one marathon, a successful business is not built in one day, and a genius mind does not come from reading a single book. It’s the small changes that can make a big difference in your lives.

Spread the Love

Spread the cheer and love by allowing yourself to be happy, in-joy life, and radiate your light! 

Showing love to those around you is one of the most important things you can do to spread joy and positivity! So take a moment to think of ways you can make someone else’s day brighter- including yourself! 

Loving, thoughtful acts and starting your day with a smile can go a long way, and you never know who’s day you’ll brighten up. So, take the time to make a special someone feel valued and appreciated, and both of you will benefit from this outcome in the long run. 

Log Off, Shut Down and Enjoy The Outdoors

Take a break from the hustle and bustle of everyday life and enjoy the beauty of nature!

Take some time to get outside and enjoy the fresh air and soak up the sunshine. Going for a walk or taking your pup to the park can do wonders for your physical and mental health.

So, no matter the weather, get outside and experience the world around you.

Practice Gratitude and Forgiveness

A positive outlook can make all the difference!

Forgiveness and gratitude are life skills that can change your life. 

We can’t control what events happen to us. But we can control how we decide to look at those events.

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Getting Through Any Obstacle in Life

Life can feel a little uncertain at times. None of us can see the future, which can be scary or overwhelming. 

We may not be able to completely get over the fear of uncertainty.

But we can do what we can to accept and embrace how we feel. 

Accepting and embracing our feelings can help them feel less scary.

If you don’t know where to begin, there is no need to worry. You can teach yourself to adapt to situations and step outside your comfort zone.

The very first step is to understand and accept that change and fear are part of life.

No matter what we say or do, our daily routine, job, home, friendships, and hobbies will change eventually.

Some of these changes may be for the better, and some may be for the worse.

At the end of the day, all you can do is adjust your mindset accordingly and maintain an open mind, 

You can either look at scary lifestyle changes as a setback or an opportunity to grow and thrive as a person.

For example, at some point, your job may require you to travel regularly, even though you’re afraid of travel.

You can either look at the event as something scary. 

Or, you can look at the event as an opportunity to face your fear. 

You have what it takes to change your mindset. You have what it takes to turn negative emotions into positive ones.

Thoughts are just thoughts and aren’t necessarily true!

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Executive Order Response to Decision That Overturned Roe v. Wade

By Tanya Kramer, LPC

On July 8th, 2022, President Biden signed an Executive Order to put some protections in place following the decision by the Supreme Court to overturn Roe v. Wade. 

Roe v. Wade had protected women’s reproductive health care decisions for nearly 50 years.  The Executive Order recognized the impact this decision will have on an individual’s “privacy, autonomy, freedom, and equality”. 

It also recognized the disproportional effect on “women of color, low-income women, and rural women”.

This Executive Order covers five topic areas with specific actions under each category. 

This list captures a brief description of what is addressed in this Executive Order:

Safeguarding Access to Reproductive Health Care

  • Protect Access to Medication Abortion
  • Ensure Emergency Medical Care
  • Protect Access to Contraception
  • Launch Outreach and Public Education Efforts
  • Convene Volunteer Lawyers

Protecting Patient Privacy and Access to Accurate Information

  • Protect Consumers from Privacy Violations and Fraudulent and Deceptive Practices
  • Protect Sensitive Health Information

Promoting Safety and Security

  • Protect Patients, Providers, and Clinics

Coordinating Implementation Efforts

  • Establish an Interagency Task Force

Executive Order Builds on Administration’s Actions to Protect Access to Reproductive Health Care

  • Supporting Providers and Clinics
  • Promoting Access to Accurate Information
  • Providing Leave for Federal Workers Traveling for Medical Care
  • Protecting Access to Reproductive Health Care Services For Service members, DoD Civilians, and Military Families

This Executive order notes that there may be future Executive Orders established, and you can stay up to date on information regarding your right to access reproductive health care by visiting  https://reproductiverights.gov/.

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Diversity Month

Did you know that April is a time to celebrate Diversity Month? This day was officially created in 2004 and is intended to help people gain a deeper understanding of our differences. 

We can acknowledge and value the diversity in our world by fostering inclusion. As a society, coming together to celebrate diverse cultures and beliefs allows us to be open to others’ perspectives. 

By appreciating the diversity in our own communities and making connections with others, we can strive for a more inclusive society. 

We can recognize this month by planning an international movie night, visiting a museum dedicated to other cultures, or reading about stories from another culture. 

It’s a great way to expand our knowledge of the world and try to put ourselves in someone else’s shoes. 

For more resources, check out the links below.

10 Resources for your Equity, Diversity, and Inclusion Efforts

What Should Inclusion Really Look Like In The Workplace?

15 Best Diversity and Inclusion Books for 2022

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Stress Awareness Month

The month of April is a time for Stress Awareness Month. Stress can play a role in our daily lives. With the stress of the pandemic and the war in Ukraine, we may feel stress creep in more than ever.

Stress is a normal reaction that everyone experiences at times. We are built to experience stress as your stress response helps keep you alert and ready to avoid danger. But stress becomes a problem when stressors continue without relief.  This can lead to negative physical and emotional consequences including:

  • Aches and pains.
  • Chest pain or a feeling like your heart is racing.
  • Exhaustion or trouble sleeping.
  • Headaches, dizziness or shaking.
  • High blood pressure
  • Stomach or digestive problems.
  • Anxiety or irritability
  • Depression
  • Panic attacks

Sometimes the stress we experience is outside of our control. There are still some things to try to cope with these challenging situations.

  • Recognize when you do not have control over the situation
  • Work on your reactions to the stressor instead of trying to change it  
  • Try to focus on something that makes you feel calm

Here are some ways you can cope with stress in your everyday life:

  • Carve out time for hobbies.
  • Practice meditation or yoga.
  • Get enough sleep each night.
  • Make time for movement and exercise.
  • Eat a healthy diet
  • Reach out to your support system.

Having a conversation with those around you about stress can help you or someone you know get the support needed. When we feel overwhelmed and stressed, it’s healthy to have an outlet to let out these emotions. Talking about it not only raises awareness of this topic but can validate the experiences of others. 

Check out the additional resources below:

The American Institute Of Stress

10 Free Resources to Help You Better Manage Stress

Stress Management Tools And Resources

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Setting Stronger Boundaries

Setting boundaries is so important – but more often than not is easier said than done.

Saying yes can open the door to new opportunities.

But saying no can help you establish a healthy relationship with yourself which in turn can help you maintain an appropriate work-life balance. 

There will be times when you may not know if you should say yes or no to something. 

Often our emotional response can help lead the way. 

If a specific request makes you feel tense, frustrated or uncomfortable, that is a common sign that a boundary is needed.

Keep on reading for a deeper dive into those emotions.


Some of us perform better under a little bit of pressure or tension – but too much of anything is not good.

Unresolved and/or intense tension can make it very difficult to relax, recharge and be productive throughout the way.

The next time you catch yourself experiencing tension, take some time to reflect and ask yourself if any event or person may be triggering that feeling.

If you can list one or more, that may be your body’s way of telling you something needs to change. 


We all feel frustrated from time to time – whether it be at ourselves, someone else or an event.

Some examples include being stuck in traffic, having a disagreement with a friend or being unable to find a solution to a problem.

Feelings of frustration can sometimes be a sign that your current game plan may need some adjustments.

We may not be able to control everything.

But, we can often control more than we give ourselves credit for.

You can control how you approach things. 

You can control what you say yes to. 

And you can control your thoughts and behaviors. 


Feelings of discomfort are often followed by our gut communicating to us that something isn’t right.

Mild discomfort can be a positive thing and push us to step outside our comfort zone and persevere.

But moderate-severe discomfort can be exhausting and help us realize that a certain situation may be making us unhappy.

Final Thoughts

Our mind and body and very powerful and often have their own uniques ways of communication with us.

Deep down, if something doesn’t feel right to you, you have the power to flip the switch.

You can create new rules that can help protect both your emotional and mental energy.

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Dry January

After the rush of the holidays, some want a change from the sweet drinks and the bubbly. You do not need to have a problem with alcohol to be able to gain benefits from taking a break from it.

This is where Dry January comes in. It’s a time where many people choose to avoid alcohol for the entirety of the month. 

For some, they believe it is a chance for them to start the year off fresh. Others might like to try something different.  And it is a chance for anyone to make a positive impact on their health. 

Here are some ways drinking less alcohol can be beneficial for our overall well being:

  • When we drink alcohol it can decrease our restorative REM sleep. Giving it up for a month may improve our sleep and give us more energy. 
  • We can boost our moods with less alcohol as excessive alcohol consumption has been shown to impact the chemistry of the brain by decreasing the brain chemicals that are linked to energy levels and good mood. 
  • It can also affect our long-term health. Cutting out alcohol can lower our blood sugar, reduce cholesterol, and decrease headaches or heartburn. 
  • Cutting back can also improve the skin’s appearance as alcohol causes dehydration of your skin as well as puffiness and acne.
  • Decreasing alcohol use can help us maintain a healthy weight. Alcohol is empty calories on top of gaining VIP status in your body’s processing of calories for energy.  So it jumps the line ahead of other food items that may offer more nutritional benefits.

Cutting back can also help us save more money. We may not even be aware of how much it costs to purchase drinks but it can add up. With Dry January, we can give our wallets and our bodies a healthy break.

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