What’s Your Intention For Today?

Christi Hegstad October 14th, 2017

What do you do upon awakening each morning?

If you tend to reach for your phone to check email or social media, I have an alternative suggestion. It may take as little as 5 seconds but could change your entire day.

Try setting an intention for the day.

When you first wake up, before you step out of bed, choose a word that you want to represent you for the day.

For example, maybe you have an incredibly busy schedule ahead – you might choose the intention of ‘peaceful’ or ‘energized.’

Maybe you have some potentially volatile meetings on the calendar – your intention might be ‘calm’ or ‘graceful.’

Some other intentions might include ‘smile,’ ‘gratitude,’ ‘leader,’ ‘inspired,’ or ‘clear.’

Choose a word that captures who and how you want to be in the world, repeat it to yourself a few times, then call it to mind whenever you think of it throughout the day. You may be surprised what a difference this makes in terms of your mood, attitude, and how you carry yourself throughout the day!

Your best intentions stem from your purpose! Clarify yours at Spark on November 3 – click here for details!

Seven Podcasts To Support Your Growth

Christi Hegstad October 13th, 2017

Oddly, as much as I love to read, I rarely listen to audiobooks. I do, however, admit to a mild (and by mild, I mean major) addiction to podcasts. Whenever I am in the car, out for a walk, or doing tasks around the house, you can safely bet that I am either singing along to my eclectic playlist or listening to a podcast.

While I could recommend at least 30 of them, here are a few that focus on personal/professional growth and that I find myself recommending frequently to clients, friends, on Instagram, and beyond:

The Living Experiment – Although labeled a fitness and nutrition podcast, I always connect Dallas Hartwig and Pilar Gerasimo’s topics to mindset, career, and personal growth. They back their ideas in research and end each episode with actions – experiments – to help listeners live well.

High-Performance Mindset – Dr. Cindra Kamphoff interviews high performers, often from the world of athletics, to discuss ways to master your mindset, pursue big goals, and persevere through obstacles.

Being Boss – “Being Boss is owning who you are and making things happen,” their podcast description states, and entrepreneurs Emily Thompson and Kathleen Shannon do a terrific job of this. Some episodes share their habits and tactics; others include interviews from bosses like Marie Forleo, Brene Brown, Danielle LaPorte, and more.

The Sonya Looney Show – An engineer by trade who became a world-champion mountain biker, Sonya has quite an interesting story to tell. Most episodes also include interviews with authors, Olympic athletes, and high-achieving individuals, and her questions for them lead to practical, insightful action steps.

What Should I Read Next? – I typically listen to this the day it comes out. Anne Bogel speaks with a reader each week, asking them three of their favorite books, one book they dislike, and what they’re currently reading. She then does a bit of literary matchmaking and suggests three books she thinks they’d enjoy next. If you’re a reader, just start adding to your reading fund or notifying your library of upcoming massive requests now.

How I Built This – Guy Raz interviews inventors, entrepreneurs, big dreamers, and innovators, getting into detail about their victories and failures and everything in between. This podcast is high-quality, thoughtful, and intriguing; I’d also recommend Fresh Air, This American Life, and anything else NPR produces.

Pursuit With Purpose – I’ve just discovered this one but have liked every episode I’ve heard so far. Exhausted by ‘the rat race of competition and comparison,’ Melyssa Griffin decided to change her life in pursuit of greater meaning and fulfillment, and interviews a variety of top-notch folks to share their tips and techniques in this regard.

What do you listen to? Feel free to offer your recommendations below or on Instagram, Facebook, or Twitter!

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Tell Yourself A New Story

Christi Hegstad October 12th, 2017

I started writing this blog a few days ago, intending to speak in general terms about the less-than-helpful stories we tell ourselves. You know the ones: Perhaps as innocuous as “I can’t parallel park” or “I wish I could remember names.” Or perhaps more triggering, more painful.

I then briefly hopped on Facebook and saw a brave and inspiring post by a lovely client, Lisa. Here’s a portion of what she wrote (shared with her permission):

We all tell ourselves stories, every day.

Sometimes they’re positive, and often they’re not.

Sometimes we’ve invented them based on thoughts or experiences, and other times they’ve come unsolicited by others.

Sometimes they’re relatively minor, and sometimes they run long and deep – impacting how we carry ourselves, what we believe we can accomplish, how confident we feel, and more.

And so often, too often, we don’t realize we can change the story.

Lisa realized she could change the story. She shared a bit more about her experience in her post, then went on to say:

Listen to that little voice that tells you maybe they were wrong. Whoever they were and whatever they were saying…they’re wrong. You rock and you’re beautiful. There. Consider me your candle today.

What story has been holding you back from living and working to your absolute full potential? What makes you feel small, not worthy enough, or less than?

Change that story today, right now. If you do nothing else today or this entire week, fine – this is your most important work in this moment.

Because when you rewrite your story how YOU want it to go, you take back your power, you step into yourself, you let the best and brightest parts of you shine and inspire.

And, like Lisa, you serve as a candle for others.

Rewrite your story, and repeat it to yourself often. The world needs what only you can offer, and you can only offer it when you let go of the stories that hold you back and replace them with your beautiful, true, and authentic self.

Your true, authentic story is steeped in your purpose. Unsure what that is? Spark can help – click here for more.

A Key Component to Mini-Goals and Fresh Habits

Christi Hegstad October 11th, 2017

While I love all the seasons, and experiencing them in detail is one reason I adore the Midwest, I must admit: Fall is my favorite. Between the beautifully changing scenery, blue-jeans-and-sweatshirt weather, cool breezes, bonfires, and pumpkin everything, I savor this brief but colorful season.

For much of my life, I’ve noticed an uptick in motivation, focus, and drive when autumn rolls around. I imagine this has been prompted in large part by the start of the school year, but lately, I’ve realized I need to give credit to the season itself. Something about fall transforms me – and encourages me to transform my ways of operating, too.

So for the past 10 years or so, my sister and I have planned for and celebrated what we call Fall Transformation. Much like turning the calendar to a new year, we create fresh mini-goals, new habits, and basically decide how our lives will be different at the end of the season. This year we even scheduled our annual sister roadtrip to coincide not only with a creative business planning retreat but also the onset of fall. My furry nephew, Merle (pictured below), joined us as well. It was magical!

As one of my Fall Transformation mini-goals, I decided to blog every day for 30 days. While I journal daily, and typically blog once or twice a week, I wanted to step up my writing game for a number of reasons. A daily blog, for a limited time, seemed the perfect challenge.

And you’re reading #25, so I’m almost there!

One key to a successful Fall Transformation – or any goal, activity, or project, really – involves tracking. While some things may need to be tracked in a formalized system, I recommend reconnecting with your inner second-grader for tracking some of your simple personal goals or habits. Gold foil stars, smiley-face stickers, or a chart you’ve drawn by hand (like my 30 Days Of Blogging leaf below) can tap into your creativity, inspire you to continue the necessary actions, and have a little childlike fun in the process!

Consider giving this a try! What would you like to do for the next 15, 30, or 90 days? What would kickstart a goal that you’d like to achieve by the end of the year?

Buy a box of crayons, let your inner child out to play, and enjoy your Fall Transformation!

Wondering other keys to achieving big dreams, bold goals, and life transformations? Join us at Spark for more! Click here for details and to enroll.

Be The Lighthouse

Christi Hegstad October 10th, 2017

If you look up lighthouse in various dictionaries (yes, I did, thank you), you can paraphrase the definition simply as “to shine as a beacon of light.” Maybe this is a good to-do list item for all of us, too.

How can we shine as a beacon of light for others? A few starter ideas:

* Make eye contact when they speak.

* Listen actively, with full attention. (Phone hidden, laptop closed.)

* Focus on, and model, what we want more of in the world.

* Ask, “What would be most helpful right now?”

* Take care of yourself, so you can better care for others.

I know I need to work on a few of these. What other ideas would you add?

Looking for ways to ignite your own light so you can shine brightly for others? Join us at Spark on November 3! Click here for details.

Your Greatest Motivator and Clarity-Finder

Christi Hegstad October 9th, 2017

“I survived because the fire within me burned brighter than the fire around me.”

Unknown

Coaching Tip of the Week:

Whew. To say there’s a lot going on in our world is an understatement, wouldn’t you agree? I’ve heard several people say they just want to crawl back in bed for a while until things get figured out.

Tempting, sure. But effective?

As I mentioned in a recent blog, you first and foremost have the right to feel your feelings.

Then, if you’re anything like me, you need to take action.

And what will fuel your action? What will keep the fire within you burning brighter than anything else?

Your values and your purpose.

This week, act in accordance with your values.

As I mentioned in that same blog, the line of an old country song says, “You’ve got to stand for something or you’ll fall for anything.” What do you stand for? What matters most?

Get clear on that, and act accordingly. Your values and your purpose will burn brighter – and help you be stronger – than anything going on around you.

If you’re unsure about your values, join us for Spark – you’ll get my Values Clarification exercise and crystal clear about your values before we even meet!

Let your values guide your actions! They will not lead you astray.

Clarify your values, write your Purpose Statement, then design your work and life to honor them! Click here to learn how.

Giving The World Your Best

Christi Hegstad October 8th, 2017

Giving the world your best is not always easy.

Some days, you may give your best and end up hurt.

Some days, it just may feel too difficult in the first place.

Some days, you might decide the world doesn’t deserve your best.

And some days, you might just be tired, heartbroken, or plain just don’t feel like it.

Can you do it anyway?

Mother Teresa still shines as an example of a deeply impactful leader. She did not lead a life of luxury, she did not claim to hold any great power, she didn’t seek the spotlight or magazine covers or celebrity. Not that there’s anything inherently wrong with that; just that she modeled quiet leadership in a way that has truly changed lives as well as inspired millions.

Her days were not always easy. She wrote about difficult times, unbelievable challenges, and significant doubts.

Yet she awoke each morning and gave her best anyway.

In my own leadership – as well as in my parenting, friendship, and just in my desire to be a good human – I often turn to Mother Teresa’s example. I try to give my best – even when I’m feeling exhausted, scared, or uncertain. I don’t always succeed. But I try anyway.

How about you? What helps you continue to make a positive, purposeful difference in this world, even when it’s not easy? What helps you persevere anyway?

For a healthy dose of inspiration, join us at Spark! Click here for details and to enroll.

To see the full poem, Do It Anyway, attributed to Mother Teresa, click here.

Values: What Are They and Why Do They Matter?

Christi Hegstad October 7th, 2017

I recall sitting in a meeting many years ago, where my role was simply to take notes. Though in theory not a difficult task, by the end of the hour my jaw was sore (from gritting my teeth) and my hand felt raw (from clenching my fist).

Unbeknownst to me, this meeting became a turning point in my pathway to purpose.

A bit of background:

At the meeting, the facilitator held a very ‘my way or the highway’ attitude. Any time a participant brought up a new idea, he told them it would never work. When someone began to share a different perspective, he interrupted or even ignored them. Fresh thoughts, differing viewpoints, even clarifying questions were shut down with irritation, until he finally called the meeting to an end and dismissed everyone.

At the time, I knew his behavior bothered me, but I didn’t realize until a while later – when I conducted my first values clarification – exactly why my reaction was so strong.

What Are Values and Why Do They Matter?

Essentially, your values are core beliefs that serve as your moral compass.

Values permeate every single aspect of your work and life – personal, professional, leadership, relationships, and beyond. They influence every decision you make and every action you take, whether you consciously realize it or not. Identifying and understanding your values, then, brings a sense of clarity, alignment, and proactivity into your life in a way nothing else can.

When I conducted my values clarification, I discovered that two of my core values – growth and respect – had clearly been violated in that meeting. By shutting down diverse ideas and perspectives, the facilitator did not create an environment of growth for participants or even allow for the growth of the organization. By interrupting and responding rudely, respect had long flown out the window.

Suddenly, the reasons for my tight jaw and clenched fists became crystal clear.

Leading In Accordance With Your Values

You will likely experience your values most clearly in one of two ways: The pure sense of alignment you feel when they are honored, and your strong reaction when they are violated. Without clarity around your core values, however, you may experience those sensations but be unable to pinpoint – and thus change – the situation, as occurred with me in that meeting.

Once you know your values, you can intentionally design your environment to honor them as much as possible. And in situations where they are not upheld or downright ignored, you can take necessary action: speak up, redirect the conversation, stand up for someone or something, or perhaps even leave the room, for example.

When I begin working with a new coaching client, I ask them to complete my Values Clarification exercise first thing. Not only does this help them live, work, and lead in honor of their values, it allows me to coach them in alignment with what matters most to them. While I must honor my values, it doesn’t serve my client if I coach them in alignment with my values and not theirs.

This single act – the Values Clarification – prompts more lightbulb moments than I could ever have imagined!

Your Next Action:

As you might guess, I encourage you to take the step of clarifying your values. If you’re attending Spark, you’ll receive my Values Clarification tool and become clear on your core values before we even meet for the day. (Values clarification is also an excellent topic for a one-time Kickstart Coaching session.) You can also find other values tools available – just make sure they are reputable, time-honored, and speak to you.

Then, make a point to intentionally honor your values in your work, leadership, and life. If this is new to you, you won’t believe the difference!

Nowadays, when I notice my jaws or fists or gut clenching from tension, I check in with my values and act accordingly. This may require turning off the TV instead of watching political debates, for example, or listening deeply to someone who feels unheard.

And on the proactive side, I set up my life in favor of my values as much as I can. This may come in the form of communicating expectations at the start of a potentially intense meeting or by speaking up for someone who is being treated unkindly (kindness is another of my core values).

Living, leading, and working in honor of your values may not always be easy, but it will always be worth it.

Click here to secure one of the final seats remaining for Spark!

Thinking About Becoming A Coach? 5 Steps To Get Started

Christi Hegstad October 6th, 2017

“How did you get started in coaching?”

I am asked this question often, sometimes by people simply curious about my path, but frequently by people considering becoming coaches themselves. I am happy to respond, as I believe the more thoughtfully and intentionally we approach a possible career or development opportunity, the more likely we are to make a purposeful decision that leads to fulfillment and success.

I’ve coached many coaches, as well as many individuals who have gone on to become coaches after our work together, and every story is a bit different. If you’re interested in hiring a coach, click here for five things to consider as you seek the perfect coach for you. And if you’re considering becoming a professional coach, consider the following five tips for building a strong foundation:

1. Work With A Coach.

First and foremost, work with an experienced, qualified coach. You will learn so much about yourself and about coaching, and your coach can help you stay accountable and motivated with your goal. When I teach coaching skills to managers and leaders in businesses, I always include practice time; it’s one thing to know coaching theory, skills, and concepts, but to experience coaching is a completely different thing altogether.

Personally, I also believe this is a matter of integrity: How can we expect others to believe in and invest in the power of coaching if we aren’t doing the same? Although I’ve been a certified coach for years, I still always have a coach myself. This supports my professional development, grows me personally, continually stretches me as a coach, and allows me to work in integrity and alignment.

2. Seek Out Reputable Training.

Just because you have experienced something doesn’t mean you are qualified to coach others through that experience. (You could mentor, perhaps, but that’s a different role.) On the path to earning my Ph.D., I was in school – most of it while also employed elsewhere – for over 20 years. I learned a lot and gained tons of work experience as well, but my coach training provided a completely different kind of learning altogether.

The International Coach Federation is a wonderful starting point. In addition to serving as a guiding resource for coaches and ensuring the ethical standards and continuing education of its members, the ICF provides a fantastic list of accredited coach-training programs around the globe. That’s where I discovered the College of Executive Coaching, where I gained my training (a program I absolutely love and still take courses from, by the way).

3. Connect With Other Coaches.

You don’t need to wait until you are a coach, or in the midst of your coach training, before connecting with other coaches. In fact, doing so as you’re exploring possibilities will serve many purposes: You’ll learn where other coaches obtained their training and can hear their experiences, you’ll grow your peer network for referrals and collaboration, and you’ll have a lot of fun because coaches are among the most delightful and welcoming people in the world (in my opinion, anyway! 🙂 )

For a couple of years, I served as President of the Iowa chapter of the ICF. I encouraged (and still do) people just thinking about coaching to attend a meeting and surround themselves with coaches for a while. Many of those individuals have become longstanding members of our chapter, certified coaches, and are now making a powerful difference doing work that they love.

4. Block Time Now For Coaching Work.

Look ahead on your calendar and start blocking time each week to devote to coaching work. You’ll need this once you begin your training program, but in the meantime you can use it in a variety of valuable ways: Read coaching books, arrange introductory meetings, schedule conversations with coaches you may wish to hire, review coaching materials, and conduct some self-discovery (see #5), to name a few.

5. Spend Time In Self-Reflection.

In working with a coach and through your training, you’ll become incredibly self-aware; I don’t think one can become a coach without experiencing this benefit. But you can start now. A few questions to ponder:

Why do you want to become a coach?

What would you love to help others achieve through coaching?

What’s your ideal vision for the world? How might becoming a coach help you make that a reality?

How might you honor your values through coaching?

What might stand in your way of pursuing this? How can you address those obstacles and prepare accordingly?

Ideally, you’ll become a coach because you have a grand vision for other individuals, your community, the world, and your own life – not because you’re wanting to escape a job you dislike or because you’re running away from something else. Questions like these can help you discern your purpose and help your motivation.

“As a coach,” write Steve Chandler and Rich Litvin, “your only mission is to wake up each morning and ask yourself: ‘Who can I serve so powerfully that they never forget our conversation for the rest of their life?'”

If that idea excites you, coaching might be just the thing for you!

You can learn more about my coaching here. And to work with me for a day along with other purposeful people, join me for Spark – click here for details!

The “S” Word And Its Remedy

Christi Hegstad October 5th, 2017

Years ago, I wrote an issue of my newsletter completely around one word. I challenged readers to take note of how often they used the word, to pay attention to what it did for their energy level or mood, and – if they felt especially on top of things – to then eliminate it from their vocabulary for a week or two.

That newsletter prompted more feedback than any I had written up to that point.

The word?

Should.

Seriously – how do you feel just thinking the word? Now attach an action to it, one that you don’t necessarily want to do:

“I should clean the toilets,” perhaps.

Or imagine a rather demanding person in your life pointing at you and saying, “You should do more!”

Sometimes even memes on the internet tell us we should do this or we shouldn’t do that or we should feel this and not that.

Ugh. It’s exhausting and can defeat us before we even begin. And if you’re anything like those early newsletter readers, you’ll be amazed how often you’re saying it to yourself in any given week.

But there’s a simple solution: Replace the word.

Every time you’re about to say “should,” for instance, replace it with “will” or “will not.” You are essentially making a decision with your statement which, in combination with not using the “s” word, offers instant relief and liberation.

Here’s a goofy example: Probably my least-favorite household chore is scrubbing the floor. I can recall days where I’d think, multiple times throughout the day, “I should scrub the floor tonight.” And since it wasn’t necessarily fun, I’d feel a dull sense of dread as well as accompanying guilt since I had likely been saying that same statement for days (weeks?) on end.

So I tried this experiment on myself. When I replaced “should” with “will not” (it wasn’t a life-or-death task, after all), I immediately felt freedom and didn’t think about it again the rest of the day – decision made. When I replaced it with “will,” I actually mustered up the resolve – a “Let’s do this!” attitude, if you will – and similarly felt freedom. Again, decision made.

And maybe “should” doesn’t impact you but you have different trigger words: “can’t,” “too busy,” and “overwhelmed” are ones I hear often. You can implement the same technique, replacing the word with something else – ideally, something more positive. “I’m too busy” can become “I choose to spend my time here instead,” for example.

Think of yourself as the driver of your car (of life), the captain of your ship (of work). Choose words that empower and make a decision rather than feeling a victim of circumstance.

It may seem like a small shift, but words have power. I think you’ll be surprised at how much a simple shift can impact your mindset, well-being, and sense of meaning and purpose!

Crave more meaning at work and/or purpose in life? Join us at Spark before seats are gone! Click here to enroll.

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