Thursday, December 31, 2020

2020 in Hindsight


7th Day of Christmas


Focus on the Bright Spots: Empowerment

Focusing on strengths, assets, or “bright spots,” “is an extensively researched approach in psychology, organizational change management, and neuroscience--and researchers in all these fields agree that focusing on the positive not only feels good but also works when you’re trying to change or you want others to change. This approach is another key habit in building resilience.”~p. 175, Onward by Elena Aguilar

“Focusing on strengths also boosts our levels of self-efficacy, and we feel more empowered to influence our surroundings.”~p. 173

Wednesday, December 30, 2020

6th Day of Christmas


Take Care of Yourself:  Positive Self-Perception

"Physical self-care and well-being are foundational for many other habits.  When your body is cared for, you’re better able to deal with emotions. Resilient people have a healthy self-perception, are committed to taking care of themselves, and accept themselves more or less as they are.” p. 147, Elena Aguilar’s Onward

Four Reasons Why We Don't Take Care of Ourselves:

knowledge gap -- we're missing information

skill gap -- we don't know how -- self-care is learned

will gap -- we don't think we really need to take care of ourselves

emotional intelligence gap -- we don't feel we deserve to take care of ourselves

~p. 150

What Your Body Desperately Needs:




Fun Stuff

~pp. 157-164

For the Perfectionist:

"This is good enough, and good enough is great."

"I am enough. I do enough."

~p. 168

"Make balance your goal."

"The time you put into taking care of yourself will reward you with productivity, efficiency, and emotional well-being."


Tuesday, December 29, 2020

5th Day of Christmas


Be Here Now: Humor

“Learning to be in the present moment, without judging it, boosts our resilience. . . When we’re fully present, we’re more likely to find appropriate levity to moments of challenge and to relieve stress by finding humor in a situation.”~p. 125, Onward by Elena Aguilar

Mindfulness helps us:

Pay attention to what’s happening right now

See and speak clearly with intentionality

Align our actions with our aspirations and core beliefs

Create the general conditions that minimize bias

Become aware of our emotions

Take multiple perspectives

Regulate our responses

Reduce anxiety

Increase empathy~p. 137

"The Myth of Multitasking" p. 278, The Onward Workbook: Daily activities to Cultivate Your Emotional Resilience and Thrive by Elena Aguilar

" . . . what blocks mindfulness: Multitasking and perpetual busyness.  Contrary to popular belief, humans are cognitively unable to multitask."

"The human brain can only focus on one thing at a time."

"Neuroscientists explain when you are interrupted and have to switch your attention back and forth, it takes on average, 50% longer to accomplish the task."

"So why do we do it? First, multitasking can feel good. It actually stimulates dopamine production, and dopamine makes us feel happy."

"Multitasking prompts the release of adrenaline and other stress hormones, which contribute to short-term memory loss and long-term health problems."

"It contributes to stress, undermines our ability to connect with others, and erodes professional skills."

Monday, December 28, 2020

You Deserve Joy


One charm for each of the four verses of "Joy to the World!"  Try a yoga pose for each verse and charm:

JOY Charm -- Right Triangle:

Joy to the world! the Lord is come;
Let earth receive her King;
Let every heart prepare him room,
And heaven and nature sing,
And heaven and nature sing,
And heaven, and heaven, and nature sing.

EARTH Bead -- Whole World Mudra:

Joy to the earth! the Savior reigns;
Let men their songs employ;
While fields and floods, rocks, hills, and plains
Repeat the sounding joy,
Repeat the sounding joy,
Repeat, repeat the sounding joy.

SMILE Charm -- Namaste or Prayer Hands:

No more let sins and sorrows grow,
Nor thorns infest the ground;
He comes to make His blessings flow
Far as the curse is found,
Far as the curse is found,
Far as, far as, the curse is found.

GOD'S GOT THIS Charm --Left Triangle:

He rules the world with truth and grace,
And makes the nations prove
The glories of His righteousness,
And wonders of His love,
And wonders of His love,
And wonders, wonders, of His love.


4th Day of Christmas


Build Community: Empathy

“A strong, healthy community can bolster us through challenging moments and bring joy to our lives. When we build community, we can build empathy for each other; and building empathy for each other helps us build community.”~p. 95, Elena Aguilar’s Onward

Community should be about feeling “connected to others whom you trust, who listen to you, and believe in you and encourage you, as well as to those from whom you could learn and with whom you could do great things.”~p. 122

“Community can be built every day, in every interaction with another person, when you listen, bridge differences, and embrace healthy conflict.”~p.122

Sunday, December 27, 2020

3rd Day of Christmas

On the 3rd Day of Christmas . . .

Tell Empowering Stories: Optimism

“How you interpret and make sense of events is a juncture point where emotional resilience increases or depletes.  You make the choice about what story to tell.  When you tell empowering stories, your optimism may expand, and optimism is a key trait of resilient people.” p. 69~Onward by Elena Aguilar

Distorted Thinking undermines our well-being. It includes: Black and White Thinking, Jumping to Conclusions, Unrealistic Expectations, Disqualifying the Positive, Overgeneralizing, Catastrophizing, Emotional Reasoning, Personalization ~p. 76-77

“The stories we craft predict our futures, encapsulate our legacies, and impact our resilience.” ~p. 93

Saturday, December 26, 2020

2nd Day of Christmas


2nd Day - Understand Emotions: Acceptance 

“Understanding emotions--accepting them and having strategies to respond to them--is essential to cultivate resilience.” p.45

Emotions are temporary. We should make friends with our feelings. “Emotions motivate us to act, get organized, prioritize, and solve problems.” p.66

“Understanding our emotional self allows us to discern our options and, ultimately, to accept what we cannot change and put our energies toward what we can.” p.66

When we reclaim our right to experience emotions and talk to each other about them, we find a source of energy, strength, and connection that allows us to fulfill our purpose. p.67~Onward by Elena Aguilar

Friday, December 25, 2020

1st Day of Christmas

Elena Aguilar's Onward is a book for cultivating emotional resilience.  During the 12 Days of Christmas, we'll explore the twelve chapters she includes.  In the new year, we'll yoga with these ideas!

1st Day - Know Yourself: Purposefulness

“Self-knowledge is foundational for any superhero . . . Wonder Woman knows who she is. She knows what she values, and she acts in alignment with those values. Authentic confidence comes from self-knowledge.” (Onward, p.42)

“Self-knowledge is a precursor to knowing your purpose--how can you be clear on what you’re here to do if you don’t know who you are?” (Onward, p.43)

Our challenge is to integrate our superhero selves into daily life, without disguise, accessing our true power.

Monday, December 7, 2020

Oh, Dear!


Oh, dear! It's RAIN Deer?!  How can you make the sun shine when the clouds are hanging around? Try some yoga? Sing a song? Draw a picture? Talk to someone?  Read a book? Bake some cookies? #havingfunrainorshine #mrsbroamhats