Trauma Recovery
How to Choose One Focus Word Intention for the Year
Finally, it’s 2021!! Oh, what a year we’ve had in 2020, and how we’re all dreaming of new beginnings and life-giving memories hopefully. We have the chance to start over, an opportunity to focus on what’s really important. Instead of setting a New Year’s Resolution, here’s a guide to setting a One Word Intention, your One Focus Word. This will help you set one goal, one focus, one thing to remember for the new year.
One Word Intentions & One Focus Words
Have you heard of setting One Word Intentions? Or as I like to call it, One Focus Word?
It’s where you choose a focus word to help you focus on what’s really important, what you want to prioritize, what is life-giving to you.
I have so enjoyed this new practice of One Focus Word and it has helped so much with my reaching my goals, simplifying my focus for meditation, and having a unified business goal!! Also, I don’t feel pressured to set a ton of goals with too many different focuses.
In This Article:
- New Year’s Resolutions Fizzle
- Forming a New Habit Takes # Days
- One Focus Word = One Goal
- Intentional One Focus Words
- Free Printable: 88 Focus Words
- Your Guide to a One Focus Word
New Year’s Resolutions Fizzle
Many people work hard at setting a New Year’s Resolution, but it’s so hard to remember it after a month or two. Why is that?
Forming a New Habit Takes # Days
Well there’s a saying out there, it takes about 21 days to form a new habit… but this is actually wrong!!
What’s interesting is that according to a study published in the Eastern Journal of Social Psychology, states that it actually takes 18 to 254 days for a person to form a new habit. WOW!!
So, for a new behavior to become automatic in everyday life, it actually takes about 66 days for this new behavior to become automatic, according to this 2009 study. That means it takes about 66 days to form a new habit and for it to become automatic behavior, from practicing a new habit to actually living it every day.
Forming a New Habit
Let’s think of it this way… what if it takes…
- 22 days (to begin) to practice a new habit
- 22 days to replace the old habit, by continuing to practice the new habit
- and 22 days to break the old habit and form the new habit, as the new habit becomes easier and the old habit becomes less and less
- = 66 days to form a new habit that is automatic in your behavior
New Years Resolutions vs Simpler Path
So, for every New Year’s resolution, it takes approximately 66 days to form that one resolution as a habit.
It takes a total of 66 days for a habit to be automatic.
So, here you are starting the New Year and you may not want to wait 66 days to accomplish your new goal.
Many times New Year’s resolutions may not be simple goals, rather they can be complex and multi-faceted. Even if a complex goal is broken down into simpler goals, it takes 66 days to form a new goal as an automatic habit!!
So, there is a simpler way to accomplish a more peaceful, productive, and happier year.
Human Brain Remembers 3 Things
To simplify, let’s look at the how to remember things easily.
BRAIN TIP:
Did you know the human brain can
easily remember 3 things at a time,
(or maybe 3 words/phrases at a time).
Consider when it’s time to go to the grocery store and pick up 3 things, it’s easier to remember 3 things. But if you need to remember 4 or 5 things, you may need to write them down. It’s way easier if you can at least write a list, a text, something you can see and remember.
The brain can remember up to 3 things without a visual cue. So, let’s break it down even simpler to help this year be a success!
So, with a One Focus Word, you only have to remember one! That makes everything easier!
One Focus Word = One Goal
One Focus Word helps you set one goal, one focus, one thing to remember.
How do you choose a word?
I love words, and I love choosing one word to encapsulate my intentions for the season.
So, how do you capture your intentions for the season just in one word?
QUICK TIP
Want a guide to help you choose your One Focus Word?
Sign up here for Your Guide to a Focus Word
It’s a free, fun way to get weekly guides to help you find your One Focus Word.
All the steps are also included in this article as well, the guide just has fun examples to walk you step by step.
STEP ONE: Reflective Questions
Read the questions, then look over the word list and see if one of the Focus Words is a good match for you. Consider this particular season in your life and which Focus Word resonates with you.
Hint: download the word list right here
- How do you want to feel this season?
Look over the word list and see which word(s) fit that feeling you want to have.
- What do you want to accomplish this season?
Look over the word list and see which one word or group of words describe what you’d like to accomplish.
- How do you want to grow this season?
Review the word list and see what word(s) best describes how you’d like to grow.
- What is one area you’d like to improve this season?
Look over the word list and see if a word or group of words capture how you’d like to improve.
- What do you want this year to be for you?
Write this out so you envision this year for you. Now summarize your writing into one word or phrase.
How do I set other goals with a One Focus Word?
This is the fun part, you can set a One Focus Word for your:
- personal life
- business life
- any part of you life that you want
This way can simplify things for you.
I usually choose One Focus Word for my personal life, and one for my business life. Sometimes they are the same, sometimes it’s two different words. Many times though, I love it when it’s the same word!!
How long does it take to choose a One Focus Word?
It can take as long or short of a time as you need. I am in a simplifying phase of my life, where I need to choose one word to encapsulate my goals into one focus.
So, I take a week to peruse over many word lists on Pinterest. Yep, I do this for fun!! Then I narrow it down to my top 3, and then choose my favorite one.
Intentional One Focus Word
For 2020, I chose a One Focus Word over a New Year’s Resolution.
My One Focus Word was …
Intentional
All year, this One Focus Word helped me be Intentional with my choices, my relationships, and my time.
To be intentional, I need to slow down more often than I used to, not push through or hurry.
This slowing down is good for my health overall, because I tend to go ninety to nothing and keep the pedal all the way down till I drop. This is horrible for my body and my emotions, not to mention especially on my family and friendships.
Intentionality to me means that I choose wisely, I choose with a purpose, I choose carefully for a reason.
My One Focus Phrase for Business
I think in terms of phrases really, not just one word, haha! Yes, after this whole article talking about One Word, I’m going to buck the system and choose a phrase of two words.
My One Focus Phrase… especially for business is…
Slow Launch
To launch slowly means to be Intentional about it, carefully planning, baby steps of progress, moving slowly on purpose.
Slow launch is intentional.
Therefore, my One Focus Word & my goal = (Intentional) Slow Launch
I italicize the word “Intentional” because I imagine the slow launch is intentional as well.
What is Your One Focus Word or Phrase?
Take a few minutes or a few days to think about what you want this year to be. Instead of a New Year’s Resolution, try choosing a One Word Focus or Phrase.
Look over the questions mentioned earlier in this article, they may help you choose a word or phrase to capture what you want for this new year: One Word Questions
This is your year, make it a great year to remember.
It doesn’t have to be anything too hard, it can be a baby step in the right direction you want to go. Many of my goals have taken years to get there and it’s been so worth it!
Write down one word that is meaningful for you to capture this year. Or at least write down your ideas, your most meaningful words to help you guide this year.
Free Printable: 88 Focus Words
I love word lists, they inspire me, help me with my wording, and capture the very essence of what I’m trying to say.
So, I love Pintersting, reading over all the fun Pins on Pinterest!!
I’ve gathered One Focus Words for you that are motivational, passionate, and wellness-oriented.
Beth | MooreWellness.LIfe <– Pinterest page 🙂
If that would help you to see word lists, you can download 88 Focus Words here for free & checkout my Pinterest Board with more word lists. Both the free printable and my Pinterest link is at the bottom of this article.
Download this free printable: 88 Focus Words
Pinterest Board: Goals & Wellness
Want more word lists?? No problem, there are lots more on my Pinterest board.
Moore Wellness has over 25,000+ Pins about holistic wellness in mind-body-spirit!!
Check out my Pinterest board: Goals & Wellness.
Your Guide to a Focus Word
Would you like some help in choosing a Focus Word? Here’s a guide to help you choose your own Focus Word.
Well, we have this fun guide to help you walk through choosing a Focus Word.
Here’s a fun, free way!
Sign up here for Your Guide to a Focus Word
Review This Article:
- New Year’s Resolutions Fizzle
- Forming a New Habit Takes # Days
- One Focus Word = One Goal
- Intentional One Focus Words
- Free Printable: 88 Focus Words
- Your Guide to a One Focus Word
More Resources…
I’d love to hear about your goals & especially your One Focus Word or Phrase. Please… shoot me a quick email or tell me about it on FaceBook.
- Join Moore Wellness Tribe today! <– Blog Tribe
- Moore Wellness Facebook <– FaceBook page
- Beth | MooreWellness.LIfe <– Pinterest page 🙂
- Moore Wellness, LLC <– Instagram page
Blessings 🙂
Beth Moore
www.moorewellness.life
Related
Source link: https://moorewellness.life/one-focus-word-intention/ by Beth Moore at moorewellness.life
Who doesn’t want more energy? Especially when you’re trying to keep up with children and grandchildren! Energy Savers & Energy Drainers There are two types of energy: (1) energy savers and (2) energy drainers. Of course I would like to always have more energy, so I am always looking for good ways to save energy! […]
The post Get More Energy: 5 Simple Do’s & Don’ts for Parents & Grandparents appeared first on Moore Wellness.
Source link: https://moorewellness.life/get-more-energy-for-parents-grandparents/ by Beth Moore at moorewellness.life
Anxiety strikes every year at the beginning of school. From kids to adults, it seems like everybody is starting school and the stress is sooo high!! Are you feeling overwhelmed this school year? So, what do we do to help with all this stress in our life?
In This Article:
- Ideas to Manage Anxiety for Back to School
- Kid’s Stress Back to School
- Pressure to Perform
- Encouraging Notes
- Support for Adults during Back to School
- Organization Helps Back to School
- Quotes for De-stressing Anxiety & Back to School
- Free Downloads for Back to School
Ideas to Manage Anxiety for Back to School
Anxiety strikes when we least expect it. We think we are doing ok and then, wham, our thought are racing, our heart is pounding, and we are frozen.
This week has been most one of the most amazing and beautiful adventures for me. At the same time, it’s been one of the scariest journeys I’ve ever been on. The more I focus on the overwhelm, the more the anxiety grows.
I’m drawing from my life experiences, my graduate school education, wisdom from those that I have seen succeed, and wisdom from those that I have seen fail. This is not counseling or therapy in any form.
So, how do we manage this anxiety?
Here are a few ideas that can be helpful during back to school when fighting anxiety.
Kid’s Stress Back to School
Did
you know that almost 50% of America’s youth are worried about doing well
in school?
Our youth are feeling way too much pressure on them these
days. As caring adults, we can make a
difference and stop the early burnout that they’re facing by high school graduation!!
Pressure to Perform
Do you remember the stress you felt as kid and as a
teenager? Many times, we adults put too
much pressure on kids to succeed at academics, sports, lessons, leadership,
community service, competitions, social engagements, group activities, and
family activities.
The pressure to perform in our culture is so high that we don’t even feel like we can relax, because then we feel like we are being lazy.
The pressure to be perfect, make a 4.0, get into a great
college, graduate with a great degree… it’s a lot of pressure!!
This pressure causes a lot of stress on our kids!!
Anxiety and depression is sky rocketing for our youth,
suicide rates is higher than ever for our youth!
See a problem??
Kids Feel A Lot of Pressure
Here are stats that you need to know, from APA about kids feeling a lot of pressure.
- 61% of teens feel a lot of pressure to get good grades
- 29% of teens feel pressure to look good
- 28% of teens feel pressure to fit in socially
- 6% of teens feel pressure to drink alcohol
What can be done??
Let’s remember that our kids are our kids, they are not adults and should not be held to adult level responsibility and consequences. I’m all for raising responsible and contributing young adults in our society, but not when the responsibility and consequences are for beyond their development.
I’m for raising kids to enjoy their childhood and follow their dreams.
Appreciating our kids for who they are is way more important than what kind of grades they get or if they will get into a great college.
Let’s encourage each other and our kids with sweet, encouraging notes.
Encouraging Notes
Giving encouragement to your children will help them throughout the day and night. You can brighten their day before school, send lunch notes to remind them how much you love them during a stressful day, and during the evening supper or before bed give them hugs and compassion.
Encouraging our kids help them know they are in a loving home, build relationship skills to have their own family one day, and grow in compassion and confidence in a loving environment.
Want encouraging notes to give to your children and family?
Receive Free Encouraging Notes
Receive encouraging notes for every season. It’s easy and free, just print and give it to your children and your family.
Support for Adults During Back to School
Now
that your kids are okay, you can focus on your support to make it!
I
feel like so many of my friends and those that I know are dealing with so much
stress in their lives that even the daily functioning and living can be
difficult to do at times.
Being
there for each other during times of stress helps all of us actually go from
surviving to thriving. When my friends
are actually there for me, it’s amazing how much quicker I bounce back.
My experience has taught me that when I can be there for my friends, the same thing happens, they are able to bounce back so much better, too.
Investing in Relationships
Do
you have that friend who you can count on to help you talk through tough times? If not, invest in a good friend and be there
for them. The chances are high that they
will in turn be there for you when you really need it most.
Realizing that I have friends and family who love me and support me makes the biggest difference during this time of struggle.
My support systems and my social connections are some of the most important things that get me through the day to day and struggles in life.
I
love my family and my tribe. Without them, I would be a lost soul. This
includes love for my God who gives me the light and the hope to continue during
dark times.
Organization Helps Back to School
So, the other day, I had a ton of things to get done but I had such a hard time concentrating because my home office was such a mess.
Now, the truth is it’s been a mess for awhile and I’ve been avoiding organizing it. That meant the mess was now getting in the way of my productivity and overwhelming me further.
Every
year, right before the fall, when I can make the time to organize the study
area and the command center… the whole year flows better.
This year, I gave myself permission to start with cleaning for 15 minutes. If I chose to continue, that was okay, but I could also choose to stop and be proud I had at least cleaned one stack of papers.
For more help on organization, here’s some helpful tips on de-cluttering and organizing.
COMMAND CENTER
My
goal every school year is to get a good command center organized.
So,
what does a command center need? How about
the must have’s for the command center could include…
- calendar
- key hooks
- mail organizer
- paper organizer
- pen and paper
- notes on bulletin board or white board
- shoes bin
- jackets hanger
- umbrella holder
Quotes for De-stressing Anxiety & Back to School
I hope this helps and I hope you are feeling better knowing how to help your kids and yourself start this school year off on a better foot.
When
you’re feeling overwhelmed, here’s some motivational quotes to help you get
through the day.
Check out my PINTEREST
Over 1500+ Motivational and Inspirational Quotes!
Free Downloads for Back to School
Here’s some free download links from my friends that can help you during this time of the year when school is overwhelming and the routine and the schedules have gotten crazy.
Receive FREE Encouraging Notes
Receive encouraging notes for every season. It’s easy and free, just print and give it to your children and your family.
Blog Hop: Back to School
How about more back to school help with snacks for the kids, work day lunches, handling after school meltdowns, getting special needs kids ready for school, back to school Bible verses, and saving money back to school.
These things are very helpful and all of these articles are written by some good friends of mine in my bloggers mastermind group. We support each other and they’re part of my own social connection and support team.
I hope you enjoy their tips and free downloads that they have to offer.
More Free Downloads:
Be sure to share this with your friends and family who could use some help and encouragement during this time of the year.
Receive FREE Encouraging Notes
Receive encouraging notes for every season. It’s easy and free, just print and give it to your children and your family.
Stay Connected
I’d
love to stay connected with you, here’s a few ways to connect with me and my
Wellness community:
- Join Moore Wellness Tribe today! <– Blog Tribe
- Moore Wellness Facebook <– FaceBook page
- Beth | MooreWellness.LIfe <– Pinterest page
- Moore Wellness, LLC <– Instagram page
Connect
with me & share how you find HOPE.
Join my
Wellness Tribe & be the first to hear about wellness coping skills &
life-giving resources.
I’d love to hear from you, please leave me a comment, or join me on Facebook, Pinterest, or Instagram.
Blessings,
Beth
Need help finding a counselor?
If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:
- time management
- stress management
- procrastination
- relaxation skills
- goal setting
- personal development
Graphics
and article ©2019 Moore Wellness
Related
Source link: https://moorewellness.life/back-to-school-ideas-how-to-destress/ by Beth Moore at moorewellness.life
Important: This article has resources about restoring wellness, and is based on my research and my experiences. This information is not meant to take the place of counseling or therapy. If at any time you feel uncomfortable or need to talk to someone, wellness resources can help you find a counselor and other resources that may be helpful.
Disclaimer: Please note that this blog contains affiliate links. This means that if you purchase through these links, the price will be the same for you. And I’ll receive a small commission that helps support my blog and my family. Hope you have a blessed day!
What is Safety?
First, to get a bigger picture of safety, what’s does unsafe usually mean?
Unsafe = fear, danger, risk, harm
So, fear would be opposite of feeling safe. I am usually afraid when I am in danger, or feel like I am in potential danger.
Being around toxic people, conflict interactions, and tense environments can seem potentially dangerous and risky.
De-stabilizing situations can cause a person’s reaction to spiral, increasing in anxiety, triggers, fear, addictive patterns, and unhelpful behaviors.
So, now let’s tackle what safety usually means:
Safe = protected, unharmed, secure,
- Being in a safe environment
- Having safe people around you
- Making safe choices
- Having an inner peace of safety and stability
- Feeling comfortable to be yourself
- Having confidence to follow your dreams
Now that we understand what safety is, we can focus on how to create safety.
Back-Up Plans
I came away from a Sandtray Therapy training with a playlist of our favorite anthem songs. These songs lift me up, give me hope and stability, and surround me with safety. These songs are now part of my back-up plan to lift me up when I’m in a de-stabilizing situation.
This reminds me of how Alcoholics Anonymous and other 12-Step Addiction Recovery Groups focus on always having a back-up plan. So, when a recovering alcoholic is feeling tempted, their back-up plan includes having 10 people ready to call to help them.
It’s important that these 10 people give encouragement, hope, and a reason to stay on track.
Just like back-up plans give:
- Support
- Hopefulness
- A way to stay safe
Moms Carry Back-Up Clothes
How many moms carry back-up clothes for their little ones in their diaper bag? The back-up clothes sure come in handy when your little one gets all messy and suddenly has to change.
Having a back-up plan is like having an extra set of clothes to wear when you spill coffee all over you. Back-up plans can help when you’re feeling unsure, surprised, or scared.
Unique Multisensory Safe Spaces
Check out these 12 ways to create safe spaces, each with specific examples and ideas. Then maybe you will be able to find ways to create your own personalized safe space.
In the list below, there are style attributes in parenthesis ( ) listed next to each safe space, These attributes describe different learning styles and unique qualities people prefer. Sometimes, people need a coping skill that matches their learning style or unique preference.
Multisensory approaches can meet people’s unique needs, offering specific coping skills for different situations.
Multisensory approaches:
- Mind/thoughts
- Body/kinesthetic
- Spirit/spiritual/mindfulness
- Heart/emotions
- Auditory/music
- Verbal/auditory
- Sensory/touch
- Nature/spiritual/kinesthetic
Other times, it can help to try something new, especially if you’re in a dry spiritual season of life. Life transitions bring new changes and a need for learning new coping skills.
Create 12 Multisensory Safe Spaces in Mind, Body, and Spirit
May these coping skills bring you peace, safety, and stability to move forward and grow on your journey of life.
1. Playlist of Songs: empowering(music/auditory, spiritual/mindfulness)
- Start with 1 favorite song, add a 2nd inspiring song, add a 3rd comforting song
- Sing out loud, helps gain mastery and empower confidence
- Write the words out to your favorite 3 songs, these are your theme songs
2. Affirmations (mind/mindfulness, verbal, auditory)
- Empowering Affirmations
- Kind Affirmations
- Positive Affirmations
- Self-Compassion Breaks
3. Body movement = Symmetry moves, bi-lateral stimulation (body/kinesthetic, spiritual/mindfulness)
- Walking, moving each leg and each arm
- Hug – give yourself a hug, wrap your arms around your chest & shoulders, tap your shoulders, squeeze yourself withlove
- Yoga poses — Child’s pose
4. Go outside (sensory, spiritual/mindfulness)
- Touch a tree
- Feel the air/wind
- Sit in the sunshine
5. Meditations (mind, spiritual/mindfulness, verbal, auditory)
- Apps — Hearing a calm voice lead you through a meditation
- Affirmations– reading them out loud to yourself
- Self-Compassion Affirmations– read & write them for yourself
Insight Timer app
Calm app
6. Grounding (spiritual/mindfulness)
- Grounding steps – intentionally walk, firmly place each foot on the ground
- Feet on the ground/floor – Place your feet firmly on the floor, being present
- Sit on the ground/floor– Feel the ground beneath your seat
7. Body Scan (body, mindfulness)
- Notice tense & relaxed parts of your body
- Start at your head and work your down towards your feet.
- Moves your thoughts focusing on your body and gets the thoughts out of the cycle stuck in your head.
8. YouTube: Meditation Relax Music (auditory/music, spiritual/mindfulness)
- Watch calming scenes of nature
- Hear beautiful calm music
- Relax your mind and emotions
- Signing bowls
- Flowing water
9. Hands-on activities: both hands (kinesthetic/body)
- Knitting
- Cross-stitch
- Painting
- Play dough
- Baking
- Draw with the opposite hand
10. Mini Nature (outdoors/spiritual) (sensory/touch, spiritual/mindfulness)
- Stones, gems, rocks, sea shells – feel how smooth, calming
- Tea lights, candles, string of lights– see the light and feel hope
- Mini-sandtray, Zen sandtray– touch the sand, be present
11. Visual Encouragement (visual, kinesthetic/writing)
- Write down encouragement on color note cards
- Hopeful Scriptures
- Positive Affirmations
- Visual sketches
12. Comforting objects (sensory)
- Weighted blanket
- Shawl
- Energy bracelets
- Miniatures
What Creates Safety for You?
So, why not come up with list of resources that create safety. Start with familiar resources that feel safe, empower hope, and encourage you. Then brainstorm ways that could be calming, kind and caring to yourself.
Real Life Application:
Considering the 12 Multisensory Safe Spaces:
- Which is the most helpful?
- What resources help you feel safe?
- How does these resources help you feel calm?
- What resources help create a comfortable space for you?
- Which resources empower you and help you feel confident?
- What fills you with hope and inner peace?
- Which safe space are you the most likely to use?
Write these items down, you’ll be more likely to remember them and actually use them.
How was this information helpful?
I hope these 12 Multisensory Safe Space ideas are helpful for you, creating a sense of safety and peace right when you need it. If this information is helpful, please share it with a friend.
I’d love to hear from you and how these 12 safe spaces help you.
Join the Wellness Tribe
I’d love to hear about your journey towards wellness! What obstacles are in your way towards wellness? What helps you gain wellness?
I hope you join us on your journey of improving your wellness. This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.
I’d love to hear from you, please leave me a comment, or join me on Facebook, Pinterest, or Instagram.
Blessings,
Beth
Need help finding a counselor?
If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:
- time management
- stress management
- procrastination
- relaxation skills
- goal setting
- personal development
Graphics and article ©2018 Moore Wellness, LLC. All rights reserved.
Related
Source link: https://moorewellness.life/multisensory-safe-spaces/ by Beth Moore at moorewellness.life