First Step, Next Chapter

Christi Hegstad July 7th, 2021

Ready to start a new chapter but not sure how? If we were discussing this over coffee, here are a few questions I might ask:

* What makes this new chapter feel important to you?

* If I waved a magic wand and everything went beautifully, what would be different for you a year from now?

* When you think about taking a step, what pulls you back?

When I am coaching my clients toward their next chapter, we start by getting clear on WHAT we’re creating – and WHY.

The HOW then tends to fall into place.

If you feel stalled, pull out a journal and explore these questions. Focus on what you’d love things to look and feel like, getting crystal-clear on that *first.* You likely have more answers within you than you realize!

And if you’d like to discuss this more in-depth and create a practical, purposeful plan going forward, let me know – I have openings for two new clients this month and I’d love to help you design your next chapter!

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! Join our email community for weekly coaching tips, free resources, book recommendations, and more!

Are Your Goals Focused In The Right Direction?

Christi Hegstad July 5th, 2021

The moral of the story is this: We thrive when we have a positive goal to move toward, not just a negative state we’re trying to move away from.

Emily Nagoski + Amelia Nagoski

As we kick off a brand new quarter, what goals will you be moving toward?

What are you excited to celebrate on September 30?

In my Bold Goal trainings, I always emphasize the importance of wording, focusing on, and moving toward what you want to create – not what you wish to eliminate.

It’s a subtle but important difference, especially when you’re reviewing or rewriting your goals every day!

This week, write (or rewrite) your goals in the positive.

Take a look at your Q3 goals – or even your goals for this week.

Are they focused on where you want to be?

Are they worded positively?

Do they prompt a clear vision in your mind of what you’re creating?

Play around with the wording. (For more, visit this article from the archives.) This quarter, put your energy toward what lights you up!

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! Join our email community for weekly coaching tips, free resources, book recommendations, and more!

Favorite Nonfiction Reads of the Year (So Far!)

Christi Hegstad July 2nd, 2021

Looking for some reading material this holiday weekend? I’ve read a bunch of books so far this year and these three top my nonfiction list for the first half of 2021:

Shoe Dog is the story of how Nike came into existence. Knight’s examples of dedication, persistence, and the importance of believing in what you’re doing were wrapped up in some extraordinary stories along the way. Great for entrepreneurs, leaders, salespeople, and those building something from scratch.

The Library Book read like a novel to me – it starts with the 1986 fire of the LA Public Library and from there shares the myriad ways books, libraries, and librarians so profoundly serve our lives. I loved the way the author demonstrated the often-unsung impact libraries have in our communities. Excellent for book lovers, leaders, and those looking for creative examples of community impact.

I’ve read a ton on the topic of burnout, but the well-titled book Burnout took this body of knowledge to a whole new level. From the concept of ‘closing the stress cycle’ to the role things like body image and societal expectations play in burnout, I highlighted something on nearly every page of this one. A terrific read for anyone feeling the tendencies of burnout, as well as coaches and other professionals who work with people navigating this ever-prevalent topic.

Have you read any of these – or does one jump out at you? What other excellent books have you read so far this year? Please share any and all below!

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! Join our email community for weekly coaching tips, free resources, book recommendations, and more!

Monthly Review – June Lessons Learned

Christi Hegstad June 30th, 2021

I may be in denial that June is wrapping up already, but I certainly can’t deny the lessons it has brought me! Here are a few that stand this month:

1. Things don’t always go as planned, but I am usually better off having *made* the plan.

2. Don’t take things personally – they’re rarely about you.

3. Iowa humidity + my already-big hair = eternal ponytail.

4. If I say, ‘As the kids say,’ you can be 98% sure ‘the kids’ were saying it 5 years ago, if at all.

5. *Worrying* more does not *prepare* you more.

6. Bookstore gift cards cannot last longer than 4 hours once they reach my hands.

7. We still have plenty of time to make this an epic year!

8. Make the decision, then take an action in favor of that decision.

9. Coffee shop employees may be the friendliest people on earth.

10. 18 years as a business owner, more than twice that as a human, and I am still learning lessons every. single. day.

Which one resonates with you? What’s a lesson you learned this month? Let me know in the comments below or on LinkedIn or Instagram!

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! Join our email community for weekly coaching tips, free resources, and more!

What Will You Be ‘Known For’?

Christi Hegstad June 29th, 2021

Imagine your favorite magazine contacts you on December 31, 2021. They want to feature you and the outstanding year you’ve had.

What will the article say?

What contributed to your successful year?

What will you now be ‘known for’?

We’re at the mid-year point, so it’s a great time to ponder where you are, where you’d like to be, and what actions will get you from here to there! Feel free to use the above scenario as a journaling prompt today. There’s still plenty of time to make this your best year yet!

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! If you’d like to receive helpful tools and resources like our popular Mid-Year Renew + Review worksheet, join our email community !

The Power of Front-Loading

Christi Hegstad June 28th, 2021

I ran track in high school, and my favorite event was the 400-meter dash. Just one time around the track, the race was long enough to set a pace but short enough that it didn’t feel like a slog. (Usually.)

A strong start, however, was crucial.

In the few years (ok, decades) since graduating from high school and completing my track career, I’ve realized the importance of a strong start in other areas, too. Front-loading has thus become a part of my achievement practice.

What Is Front-Loading? How Does It Help?

Imagine it’s the start of the year and you set a goal to earn $120,000 in revenue.

Many people would look at this and say, “OK, so I need to bring in $10,000 per month,” make their plans accordingly, and leave it at that.

But what about the three weeks you’ll be out of the office in the fall for conferences and vacations?

What about that period in the summer when your industry tends to go silent for a month?

And what about the typical slumps that accompany nearly any large goal or project?

Dictionary.com defines front-loading as ‘expending maximum effort as early as possible.’ In a race, this might mean taking advantage of the adrenaline you naturally feel at the starting line and using it to pull ahead of the pack.

Similarly, when you begin a large project or bold goal, you’re likely energized at the onset. Instead of a flat $10,000/month in the earlier example, what if you shoot for $13,000 the first month? Or even $15,000? You can leverage your early energy, plus place yourself ahead of the game to account for those mid-year interruptions.

In addition, small, early wins build momentum and motivate us when the going gets tough.

Where To Experiment With Front-Loading

You can play with this concept just about anywhere, such as:

* Large goals

* Long-term projects

* Your week

(Imagine getting your top priorities for the week accomplished on Monday and Tuesday. Everything else is icing on the cake!)

Give It A Go!

A fine line can exist, of course, between effective front-loading and wearing yourself out too soon. For this reason, I recommend mapping out your full action plan in advance so you can still start strong and also pace accordingly. A coach can also provide the perspective and accountability to help you along the way.

On what project are you about to embark? How might you front-load it to give yourself that strong start?

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! Join our email community for weekly coaching tips, free resources, and more!

Getting ‘Back To Basics’ With Your Time

Christi Hegstad June 27th, 2021

One of the most powerful tools high achievers use for chunking things down, gaining control over their life, and increasing their productivity is to plan their next day the night before. – Jack Canfield

If you’re connected with me on social media, you’ve likely seen my monthly ‘lessons learned’ posts, where I share the top ten things I learned or was reminded of that month.

In May, one of those lessons involved getting ‘back to basics.’

Sometimes we don’t know what will help us get out of a rut, become less overwhelmed, or achieve to our highest potential.

But sometimes we do know. We just need to actually do it!

This week, get ‘back to basics’ with your time.

Three of my favorite ways to do this (along with links to blogs on each):

Time Mapping

Daily Top 3

Morning Practice

What processes can you start – or return to – to help you be the leader in your own life? Implement one today!

If you haven’t seen my monthly lessons, book reviews, and more, let’s connect on LinkedIn, Instagram, and Facebook! @ChristiHegstad

Burnout: Book Review, Takeaways, + Application

Christi Hegstad June 23rd, 2021

When I wrote about my experience with burnout two years ago, I received more feedback than with any other article I’d written in years. For better (since we knew we weren’t alone) or for worse (since burnout was clearly so prevalent), that article opened up a dialogue – and a focus within my coaching work – that has continued to this day.

So when I recently heard of a book on the topic that was hailed as evidence-based as well as practical, I jumped right in.

And when I say that I had an aha moment – and a potentially life-changing one at that – within the first chapter of Burnout by Emily Nagoski and Amelia Nagoski, I am not exaggerating! This book has forever changed the way I think about stress, its often-hidden sources, and innovative ways we can minimize and help prevent burnout.

Read on for my three top takeaways from this insightful book:

1. Close your stress cycle. Every day.

Imagine you’re being chased by a lion. If someone captures the lion and takes it away, you won’t immediately feel calm, peaceful, and ready to return to your nightly crossword puzzle. It’s going to take a while for your heart rate to slow down and your mind to clear enough for you to focus on anything other than lion-induced thoughts.

Same goes for other, more likely, stressors that we experience on a regular basis. “Just because you’ve dealt with the stressor,” write Nagoski and Nagoski, “doesn’t mean you’ve dealt with the stress itself.”

We have to close the stress cycle. And we must do this on a daily basis.

How you close your cycle may depend on a variety of factors, but the book offers several actionable ideas: Physical activity, meaningful interaction, and creative expression, to name a few. By scheduling one or more of these into our daily routines, we increase our likelihood of processing and moving forward from the stress rather than simply stuffing it down for later.

2. Increase that which brings you meaning.

Since the MAP in my company’s name literally stands for Meaning And Purpose, this takeaway from me likely comes as no surprise. However, I love highlighting the research behind the importance of meaning in our work and lives, reiterating that it’s not just a ‘nice to have’ or something to focus on ‘when we have more time,’ but rather a key element in our wellbeing.

Unsure what imbues your life with meaning? No one else can decide that for you. The authors, however, offer a terrific question to ask yourself in order to get more clear on your own answer:

“What am I doing when I feel most powerfully that I’m doing what I’m meant to be doing?”

How you answer that question will inform how you can begin to increase your sense of meaning and purpose. For additional application, read this brief article.

3. Know what you’re moving toward.

“We thrive when we have a positive goal to move toward, not just a negative state we’re trying to move away from,” write the authors before the first chapter even begins. Positive psychology has shown us time and time again that having goals and experiences that we are working toward improves our overall wellbeing in countless ways.

What goals are you working toward? What vision does your future hold? What event are you looking forward to on your calendar? Focusing on actions that will lead us to a brighter tomorrow can help us close the cycle and let go of what holds us back today.

“A goal is not a life,” the book reminds us, “but it may be what gives shape and direction to the way we live each day.”

Overall, I appreciated Burnout for its readability and accessibility supported by evidence-based practices. I also learned a great deal from their exploration into the role cultural expectations and biases, body image, and other factors play in our experience with burnout. The authors delve beyond simply ‘looking at the bright side’ and offer implementable, science-backed actions to minimize burnout and its impact in our lives.

I recommend this resource to those feeling overwhelmed or on the verge of burnout, as well as coaches and other professionals who work with people in those situations.

Have you read Burnout? Share your takeaways below or on LinkedIn, Facebook, or Instagram!

Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! As a certified Executive + Life Coach and the President of MAP Professional Development Inc. for 18+ years, Dr. Hegstad has coached thousands of clients to work, lead, and live with meaning and purpose – and without the burnout. Join our email community for weekly coaching tips!

Something Better Out There

Christi Hegstad June 22nd, 2021

Whatever calls you, whether it’s the ocean or art or family or democracy, isn’t out there. It’s inside you.

Emily Nagoski + Amelia Nagoski

“I feel like there must be something more out there for me.”

If you find yourself in a rut, overwhelmed, or teetering on the edge of burnout, maybe you’ve uttered those words to yourself.

It can be tempting to imagine something better “out there.”

But unless we get clear on what lights us up on the inside, we can change jobs or move towns and still feel that longing for something more – just in a different place.

This week, watch for powerful moments.

In their excellent book Burnout (see below), Nagoski + Nagoski encourage you to ask yourself this question:

“What am I doing when I feel most powerfully that I’m doing what I’m meant to be doing?”

Is it when you’re mentoring a new leader?

When you’re researching a case and all the pieces start to come together?

When you’re teaching a group of new technicians about the latest product update?

Pay attention – and make note of – those moments. Once you’ve discerned what lights you up inside, you can begin to make it part of your work and life.

And if you need help with this, just let me know – it’s one of my specialties!

Watch the blog later this week to learn my thoughts and takeaways from the book, Burnout!

Gentle Ambition: Can The Combo Coexist?

Christi Hegstad June 17th, 2021

“If I didn’t get on my own case, I don’t think I’d ever actually accomplish anything.”

A new client expressed this recently, and she’s certainly not the first to raise this point. As a recovering perfectionist, former Type A+ personality (yep, I’d do the extra credit to bump up the A!), and enneagram 3 myself, I can definitely relate. Achievers often hold ourselves to an incredibly high standard.

And we can also tend to be pretty harsh with ourselves if we don’t measure up.

If you see yourself in this scenario, I’d like to offer a few thoughts:

1. Practice The “And.”

We often veer toward either/or in our thinking, but we don’t have to. Just like we can have a successful career and be an awesome parent, or be deeply purposeful and light-hearted, we can also be driven and compassionate.

Start with this belief, then see #2 for practical application.

2. Speak With Gentle Ambition.

I recently experienced a frustrating challenge within my business. Not long after, I noticed nearly all my self-talk went something like this:

“Christi, you’ve been in business for over 18 years. How could you not see this coming? How did you let this happen? Shouldn’t you have this figured out by now?”

It took conscious effort, but I began replacing the above with things like, “Yes, you’ve been in business a long time, but never at this point in time, with these life circumstances, in this exact situation. This is the first time you’re facing this!” And if that didn’t work, I’d repeat a mantra like “You got this!” or ask “What’s your next best action?” – anything to break the pattern of harshness so I could proceed with purpose.

3. Lower The Bar Somewhere.

I continually raise the bar in my coaching work and in select areas aligned with my purpose. But if you looked at the dust that exists on my ceiling fans or the current state of my closet shelves, you’d know immediately that not everything in my life gets equal attention.

I’m always encouraging you to discern what matters most. In addition, decide what doesn’t matter most, and be willing to lower the bar sometimes.

So, can you be self-compassionate and still achieve incredible goals?

can you be gentle with yourself and still wildly ambitious?

Absolutely.

It may take practice and intentional effort, but it will definitely be worth it!

Want weekly coaching tips that are both practical AND purposeful? Click here!

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