Whether you get a plant or do some gardening. There are benefits for physical and mental health. You can enjoy the quiet while you do it. Make a Playlist or do it with loved ones Or your community for quality time. Regardless it gives you something to.. - Focus and Care for - Come back to and see your results - Get into a new routine - Keep you off screens for a bit I'm planting sunflowers and green onions. If you're growing anything let us know.

Taking time to disconnect can help us to regain control of our focus and internal drives. With all the dopamine and adrenaline we get daily from social media, work, family and friends. Our systems need a break periodically. We can't always go on vacation and many have challenges with mediation. Another technique is taking a break from input. Try it out for 15 minutes to an hour let me know how it goes.

You might think that's obvious. But I see it all the time. My clients friends and even myself get into the kind magical thinking where we feel like outcomes including a timeline are predictable. The only levers we have are our daily actions, discipline and practices. The difference is that I can - - call a friend - plan a cool date with my wife - workout - eat well - sleep on time - read - meditate What I can't guarantee is - a great meaningful conversation with a friend - that my wife will be in the right state of mind to enjoy the date and connect - my muscles will look the way I want them to - my body melting away the fat I want it to as quickly as I would like - I will feel amazing after a good night sleep - my brain remembering what I read - I will find peace, calm or clarity immediately afterwards This can be disheartening and lead to people quitting on a new habit. If this helps feel free to drop a comment re what habits you are going to keep working on and release yourself from trying to guarantee results.

Your brain reacts to what’s going on around you and your body is impacted by it physically. Your environment is made up of the physical space and the things around you. This isn’t about being “neat” in the sense that your parents, your former drill sergeant or picky roommate would approve of. 1. Your space should be cleaned regularly. The dust and dirt can have bad effects on your health. This doesn’t mean you need to go full “white glove” on your house but sweep the floor, clean your toilet and bathroom with the appropriate disinfectants and wipe down your cooking areas. If you have means to hire a cleaner there is no shame and I have had a few clients see the helpful results of having someone come in and do this work. It’s worth every penny. For me putting on my favorite music and getting to it is almost meditational.   2. Your space should inspire you or at least allow you to focus. At the very least It shouldn’t keep you from being able to work.  Art, toys, pictures of loved ones or favorite memories, plants, rugs, quotes, any of this can help.  3. Clutter. Remove it or place it  strategically. There is nothing wrong with holding on to things you need at hand. Anything else needs to go into some kind of out of sight storage if you are privileged to have that option. If not, you should try to organize it. Organization is not everyone's gift so you may need to pay someone to help you with it or find a community member who has this gift.  Any other thoughts on your environment? Also.. I am going to clean my office today.

Lately, I’ve been noticing a quiet shift..not dramatic, not urgent.. just a growing awareness that certain patterns no longer fit the person I’m becoming. People pleasing.Comparison.Perfectionism disguised as “high standards. Waiting until I feel ready before starting. For a long time, these habits felt protective. They helped me belong. They helped me stay safe. They helped me feel “enough.” But over time, they started costing more than they gave. This coffee-time reflection isn’t about fixing yourself or pushing harder. It's about noticing what you might be outgrowing and giving yourself permission to let it go. Not all growth looks like adding something new. Sometimes growth looks like setting something down. If you’re in a season where motivation feels different, or old strategies aren’t working the way they used to, you’re not broken. You might just be changing. What are you letting go of ?