Monday, December 14, 2015

Wishing You a Merry Christmas!

I just want to say Thank You for your continued support and for reading my blog posts.

I will take a break for a couple of weeks to enjoy the holidays and to get ready for 2016.

My next blog will be posted on January 4th, 2016

If you need coaching during the holidays, I will be available. Just contact me through my website.

Celebrate Yourself and Your Accomplishments.........

          Wishing You a Merry Christmas and a Happy New Year!

                                         Karin Glannstam - Personal Success Coach

Friday, December 11, 2015

Why We Don´t Set Goals

Do you want to permanently change your life?

Do you want to create the life of your dreams?

I would imagine that most of you answered.... YES..... to both of those questions.

Did you know that there are techniques and methods based on solid scientific research to accomplish changes and make them last?

One way to create change in your life is to ask yourself what do I really want = VISION

The create some yearly, monthly, weekly, daily and sometimes even hourly techniques to get
there = GOALS

First we must have a plan. If you want to go somewhere you must have a plan.
If you are going to build a house, you need a blueprint. If you are going to travel to a different city, you must have a map or a GPS. If you are going to go on vacation, you must have a plan.

So why do you think that you don´t need a plan for your life?

People know what they want but they don´t know how to get there.

A lot of people are talking about goals, but very few people set them.

Here are a few reasons people don´t set goals.

1. They don´t know how. It has not been taught in school and therefore people don´t relate to that setting goals is something they need to do.

2. They don´t think that they can accomplish the goals why setting goals. It will be a waste of their time.

3. They might fear ridicule. Friends, family-members, spouses, co-workers will tell them that they will not be able to do it.

4. They have never been around people that has ever had or set goals.

Don´t let this be you!

Since there will  be a new year soon, make a commitment to yourself to design your own life.

Start creating some goals.

Get a pen and a piece of paper. Sit down and get your thinking-cap on and go to work.

Here is what I want out of life..........

Make a list of what you want to be, have and do.

Figure out WHY do you want it. The reason you want it.

Be specific and write it down.

Set a deadline for your goals. When will I have this goal accomplished.

If you need some assistance in how to set some goals for yourself, Please contact me through my website and we can schedule some coaching to get you going in 2016, so YOU can live the life of your dreams.

                                           Karin Glannstam - Personal Success Coach

Tuesday, December 8, 2015

Don´t Allow The Past to Hold You Back

I feel like I have started a book club since I have been writing all theses blogs recommending some of my favorite books.

Today I am going to let you know about another great book....

You Can Heal Your Louse L. Hay

Letting the Past Hold You Back

Many people come to me and say they cannot enjoy today because of something that happened in the past. Because they did not do something or do it in a certain way in the past, they cannot live a full life today. Because they no longer have something they had in the past, they cannot enjoy today. Because they were hurt in the past, they will not accept love now. Because something unpleasant happened when they did something once, they are sure it ill happen again today. Because the once did something that they are sorry for, they are sure they are bad people forever. Because once someone did something to them, it is now all the other person´s fault that their life is not where they want it to be. Because they became angry over a situation in the past, they will hold on to that self-righteousness. Because of some very old experience where they were treated badly, they will never forgive and forget.

What we often refuse to realize is that holding on to the past - no matter what it was or how awful it was - is ONLY HURTING US. "They really don´t care. Usually, "they" are not even aware. We are only hurting ourselves by refusing to live in this moment to the fullest.

The past is over and done and cannot be changes. this is the only moment we can experience. Even when we lament about the past, we are experiencing our memory of it in this moment, and losing the real experience of this moment in the process.
                                                                                                                       - Louise L. Hay

Great Book!

                                            Karin Glannstam - Personal Success Coach

Monday, December 7, 2015

If You Want to Change Your Life....You Have to Change the Way You Think

A while back I had a very interesting conversation with a coaching client. She was feeling overwhelmed and didn´t feel like she had enough time to do everything she needed to do each and every day. She had a big heart and wanted to help a lot of people. She was also working full-time and had a home and a family to take care of. But in doing everything for everyone else she never had any time for herself. As a result she was feeling overwhelmed, stressed out and to top it off  her "monkey-mind" was out of control.

Another thing that struck me as we were talking was when she told me that after she had completed a lot of daily tasks, she continued  to add more things to her to-do list . She never stopped moving at all during the day and at the end of the day she told herself that since she didn´t complete all that she felt she needed to do during the day, she was a complete failure

I have said it before and I will say it again......
Some people are afraid to stop moving because their sense of importance comes from their busyness. Your value doesn´t come from a packed schedule or a long list of tasks. Instead it might lead to burn-out and stress.

Back to my coaching client. First she set very high standards for herself. To high to be able to achieve. Actually she set them so high that most people wouldn't be able to achieve them. And when she wasn´t able to complete all that she wanted to do at the end of the day, she told herself that she was a failure.
Can you imagine going to bed each and every night feeling that you are not good enough because you weren´t able to complete an unreasonable amount of tasks on your to-do list and therefore you are a failure. That is not going to make for a good night´s sleep.

I am a firm believe that the way you end your day that is how you are going to sleep. If you want to have a restful night I suggest you do a couple of things.

1. Don´t watch the news, scary movies and other fearful things right before bedtime. 
And don´t call yourself a failure.

That is the last thing your mind will remember before you go to sleep and chances are that you will feel unsettled, fearful and probably will have a hard time going to sleep.
Instead try to listen to some soft music, read a book, meditate or listen to some motivational speeches.
There are a lot of motivational videos to choose from on YouTube. We can all use some inspiration and motivation. It is s great way of ending your day. Really try to relax and listen to the messages.

                                         "People often say that motivation doesn´t last.
                                                      Well neither does bathing......
                                                 that´s why we recommend it daily."
                                                               - Zig Ziglar

We are surrounded by negativity. Negative friends, family members and co-workers. The news is a lot of time very negative and filled with fear. Sometimes it is difficult to keep a positive attitude. That is why I am a firm believer in listening to motivational speeches or reading inspiring books.

2. Another thing that we must learn to do is to say NO.

Without feeling guilt. Setting boundaries is healthy. You must learn to respect and take care of yourself.

Especially women have a problem saying this word. We allow to many people to use our time freely.

                    "Don´t allow other people´s urgencies to become your emergency".

When people make demand of your time, simply tell them that right now you are doing something else and that you will be glad to get back with them later. Of course if there is a true emergency than you have to deal with it, but a lot of times it isn´t. Allow other people to take care of their own urgencies. I am sure that they are well capable of handling it on their own.

You can do anything but not everything.
It´s OK to say NO. You don´t have to do everything.

3. Learn to tame your "Inner Critic", your "Monkey-Mind", or the "monkey on your back", your "busy-mind" or whatever you prefer to call it.

It is amazing how nasty we can be to ourselves. Next time you are starting to tell yourself that you are a failure you must stop immediately and start to question that statement.
Is this really true? What evidence do I have that I am a failure? Also ask this statement empowering me or dis-empowering me?
It is amazing the things that we tell ourselves. We wouldn't say those nasty things to anyone why do we say those things to ourselves. We have to become our own best friend....not our own worst enemy. There are a lot of people saying nasty things about us so why are we being nasty to ourselves?
Change your words immediately.

4. Plan your months, weeks and days.

By getting our tasks out of our heads and on a piece of paper we can really look at what needs to be done every day. Write down everything that you feel is important and that you have to do and then decide what day you need to do what.
Maybe you can delegate some of the tasks to your husband, kids, friends or a family-member. Maybe you don´t need to do some of the tasks at all. When you see things written down, they might loose its importance.

On your daily to-do list.
Learn to prioritize. Learn the difference between important and urgent tasks.
Start with the most important task first...the one that will take most of your mental energy or the one that will make you feel the most uncomfortable. Get it our of the way as quickly as possible, so that you can focus on the rest of the day.

So in order for anything to change in you have to change. You have to become better.
You have to change the way you think, talk and write.
Be mindful with the words you use when you talk about yourself and with others.

These are just a few strategies and tools that you can use.
But remember they only work if you decide that they will work and also they will only work if you use them.

It is not what you do once in a while that will make you is what you do on a daily base. Start using these little simple tools or techniques and you will be amazed how you can change your life.
But it is up to you to do the work!

                                           Karin Glannstam - Personal Success Coach

Friday, December 4, 2015

How Much Sleep Do You Need?

Are you getting enough sleep?
Do you know how much sleep you need every night?

According to statistics the average American is getting 6.5 hours of sleep per night. We need around 8 hours of sleep per night and some people might need even more.

47 million American are sleep-deprived. Being sleep-deprived increases your risk of getting heart disease, stroke, depression, memory loss and cancer.

Getting a good night´s sleep should be our priority, but unfortunately sleep is way down on the priority list.

You can train yourself to sleep less but you cannot train yourself  to need less sleep.

Sleep deficit can cause.....


It will compromise your immune system and you will frequently get sick because your immune system is weakened.

You are getting forgetful, cranky, prone to migraines.

You are falling asleep unintentionally during the day, which is a great indication that you are not getting enough ZZZZZ´s

These are just a few symptoms of sleep deprivation.

So what can you do to turn this around?

- Set a regular bed-time and also schedule your wake-up time. This also includes the weekends.

- Get a great mattress and make sure the room that you sleep in is cool and dark.

- Shut off all electronics and don´t take your cell phone with you to bed.
Don´t bring your work to bed either. Make sure you turn off your TV.
Your bedroom should only be used for sleeping and sex.

- Avoid napping during the day time. If you do nap make sure your nap isn´t longer than around 30 minutes.

- Avoid eating at least 3 hours before bedtime. Alcohol will make you fall asleep, but unfortunately it will make you wake up a couple of hours later, so avoid alcohol several hours before bedtime.

- Go easy on the caffeine and also restrict your liquid intake so you don´t wake up and have to go to the bathroom.

- Take melatonin or magnesium before bedtime. These are natural sleep aides.

- Exercise during the day. It is easier to fall asleep if you are mentally and physically tired.

- Always relax before bedtime. Try meditation, listen to some relaxing music or read a good book.

                                            Karin Glannstam - Personal Success Coach

Tuesday, December 1, 2015

Great Book...Comeback & Tim Storey

                                Great book... Comeback and Beyond...written by Tim Storey.

                                               How to turn your Setbacks into Comebacks

In these uncertain times, setbacks can happen to anyone - the rich and the poor, the famous and the unknown. It is the response to the setback that determines your comeback. Tim Storey candidly shares from the experience that led him to discover the powerful truths contained in this book. You will uncover the reasons why setbacks happen, and more importantly, you will be armed with step-by-step direction on what you can do NOW to turn your situation around....
not tomorrow, not next month, but today.

In the midst off all the craziness in this world, don´t get distracted by what other people are going through or what they are saying about your life.
Have you ever seen a horse in a race wearing blinders on both eyes?
That is so that it won´t get distracted by the horses on either side. That horse focuses on the race and getting across the finish line.
Likewise, if you keep focus on the finish line of your comeback, you won´t be knocked off balance and off course by circumstances, by other people, or by anything going on around you.
You will hold steady.                              

Success requires time and effort. It is a process.

                                            Karin Glannstam - Personal Success Coach