10 Ingredients (Skills) for Effective Communication!

1. Listen - Practice active listening

2. Use Non Verbal communication - Engage with your whole body

3. Make comfortable eye contact

4. Ask Questions - check in with your audience - do they get you? Can they hear you?

5. Be clear and concise - don’t use complicated words/language

6. Empathize - I hear you. Remember everyone has their own struggles

7. Use responsible language - Speak in the first person - don’t YOU us to death, Use "I"

8. Be Present - avoid distractions, unplug

9. Reflect back to create better understanding

10. Ask if they would like feedback - don’t give advice!

10 Ingredients for Journaling

1. It can be creative!

• Photos, pictures, writing or all of the above

• Write stream of conscious or free write for several minutes a day

• Get in touch with your inner child they riding with your left hand

2. Consider a digital journal

• Use a tablet or your phone

• Back up to the cloud!

3. Start where you are

4. It can be just one sentence - its consistently more than volume

• If you are having a hard time with something/someone right about it in the third person

5. Make it personal - it’s about you not everyone else

Keep a log or playlist of your favorite things

6. Create personal rituals

• Gratitude list

• 5 questions

• 4 G’s: Gratitude , Graces, Glitch, Goal

7. Bring it with you everywhere

8. Journal at a specific time each day and use reminders to make sure you get in the habit

9. Relax and do whatever makes it fun

10. No judgement!

10 Ingredients for Overcoming Obstacles

1. Identify the obstacles

2. Have you been here before? What is your relationship to this obstacle. Have you encountered similar obstacles in the past? 3. What can you do to shift things? Change your attitude, change your life! 4. Layups - from previous show - write it down in doable chunks 5. Get creative - keep a journal, get inspired!

Check out this snipping from B's cool Picto-Journal

6. Ask for help - consult a met nor, read a book, watch some you tube. Someone somewhere might have encountered this before you!

7. Keep your plan up to date! Note any progress that you have made

8. Be willing to make any life changes or change any habits that might be creating the obstacle

9. Imagine yourself conquering this obstacle - what will your life be like when you are on the other side?

10. Keep working the process - don’t give up! 99% of success is SHOWING UP