Time to Perk Up! Shaking the Blahs, and Popping out of a Slump.

Filed under: Transformational Thoughts — kdubrul at 1:35 pm on Sunday, March 19, 2017

The winter’s in Vermont can get long .  Shorter days, less light, colder temps, more time inside, and less in nature.  This can cause many to over the months develop the winter blues, blahs, and can turn into a slump.

While we can easily see what the blahs can be all about and feel like, there might be more of a question around what an actual slump is.  How do we know when we reach slump status?  And when does it go beyond a slump?

Looking at one of the definitions of the word slump- to decline or deteriorate as health, business, quality or efficiency, and another- to sink heavily, as in the spirits- we can start to gather that a slump may be longer lasting cuts deeper that the blahs.  It may start with blahs and as it continues over time, the compounding of low spirits, lack of motivation, discouragement, low activity will start to take over.  Sometimes it is hard to notice when you are in the midst of it, so you have to really be willing to be honest with yourself, and talk with someone you trust to help you to identify it, if you are not sure. Taking action on some of the ideas in this post may help to break a true slump- if these things are not working or you or someone you know is not even able to attempt to take action, there may be something deeper, like true depression, going on and this is time to talk with a doctor as soon as possible.

Negativity is almost always  present with a slump.

The opposite of a slump?  Blessing, boon, increase, success- from dictionary.com- so how do we bridge from slump to success?

Besides the Winter time reasons for heading toward a slump, a big contributing factor to a slump is not taking time for yourself and getting burned out. Despite hearing for years that taking care of yourself first before you can do your best in every area of your life, people still seem to think that is selfish, or a luxury, or feel more comfortable being busy, than being quiet and slowing down.  Slow down to speed up is good advice.  Rest.  What a concept!

Over the years I have developed the ability to see a slump on the horizon.  I have developed many habits that I keep going all year long which keep me from reaching that point.  My clients and friends have experienced slumps and worked their way out in a variety of ways.  What I have learned from this is that there is no one right way to break a slump, it is very personal. The one thing that is universal- get awareness and take action.  If what you do doesn’t work,  it’s information and you go to the next thing.  You will find what works for you.

Here are a list (in no order of importance) of things you can do to break your blahs and slump.  As you read the ideas, feel which ones resonate with you the most and start there.  These have been gathered from all of the sources I mentioned above and some, as you will see, are very personal.  Allow these to inspire you to find what’s right for you.  Also, realize that even if you love what you do, everyone needs rest and adequate amounts of it.  In the yoga works we refer to yin and yang.  Our world is filled to the brim with yang energy and action right now. We may need massive amounts of yin to offset it- more than you thing- slowing down, reflection, breathing, thinking.

First thing (for everyone)- take a (real) day off, preferable two asap!  Even if it seems that you can not do it because you are just too busy- you will come back to whatever it is that needs to be done fresh and ready to go.  Spend the day doing all thinks that you enjoy. (or used to )

What people do to get out of a slump:

Get out in nature- walk or exercise, sit in the park, outdoor cafe.

Read a good book that entertains or inspires you.

Got to a show at your local theatre or hear live music.

Journal about how you are feeling and write out a description of how you want to feel and what you want to be accomplishing and pick one action per day to start loving in that direction.

Watch a movie.

Surround yourself with beauty.

View artwork.

Watch favorite tv shows

Spend time with a friend or friends

One friend noted (especially for Winter time related blahs) visiting greenhouses to get filled with that springtime feeling!

A client likes to write- poetry, short stories, she likes to get outside even in the Winter- she makes herself- to hear the birds sing which cheers her. She also mentioned using a salt lamp has made a big difference, so check that out.

See a nutritionist to make sure that your levels of vitamin D and more are in a good place to support you.

Cook a meal or bake if you enjoy it -create something!

Moving forward, formulate the plan to put into place to make sure to keep you from getting to slump in the future.

Ongoing activities that can work:

Listen to inspiring podcasts and read books that keep you up and engaged.

Scheduled thinking, planning, reading time every day and week and month.

Regular exercise that tires you out balanced with exercise that keeps you centered in your body. (Check with Doctor).  I like a combination of spinning 3 times a week, walking dogs daily (no matter the weather- actually a pet can be very helpful in staying out of a slump!), and then yoga class several times a week.

Meditation- I recommend the Insight Timer app- it’s free and perfect for all levels- this one thing has totally changed my life for the better.

Take regular retreats to rejuvenate – I like a nice yearly one, quarterly retreats for an hour or two, go away to a summer retreat, learn something new and go away to study it.

Change up your environment- take your work to another room or another place altogether. Take trips- day or longer- whatever is available to you.

Body treatments like massages, etc (check with your Doctor if you are not sure), on a regular basis.

Some resources that might cause you to think big about taking some time for a break are Cal Newport’s book Deep Work.  And Stefan Sagmeister’s Ted Talk titled-The Power of Time Off- these have both been inspiring to me.  I was also listening to a podcast- the Art of Charm podcast- and someone they mentioned taking the idea that Stefan S. talks about and changes the time frame to fit their life now- so think big- be inspired and play around with what works best for you.  Turn this into a fun game- get excited about the possibilities.

The truth is- the search to find the keys to break your slump can actually bring you out on the other side to a bigger, brighter life than before the slump.

Everything you do can put you in that place for more results, enjoyment and success in all areas of life!

Please share things you do to break a slump or move past blahs in the comment section!



Happiness In 8 Areas of Life 2017- Health Day 1 of 8

Filed under: Transformational Thoughts — kdubrul at 8:24 pm on Tuesday, January 10, 2017

2017 is here, and to me, it feels like it holds a lot of promise.  I am starting with a fresh approach to how I look at EVERYTHING- and it is mighty uncomfortable at times.  My goal is to rid myself of habitual thinking, default thinking, and to really THINK about what I think, and what actions I want to take, and what I really want.  This means knowing what I want first! And walking through fear, a lot.  Letting go, knowing what I can control and what I can not- you know, the Serenity Prayer, my constant companion these days!

Each day, for the next eight,  I am going to write a short blog post about one area of life.  Feel free to work through them over the next week if this idea resonates with you.  This is a system that I use with clients, during talks I do- and most especially, continuously in my own life.

I am starting with the health area of life as it is very difficult to do much when you feel physically and mentally lousy.  Energy is the foundation to anything you are going to do- energy comes from good health, great self care.

Start by asking yourself how satisfied are you in the area of health on  scale from 1-10 (10 being you are totally there and 1 meaning you are no where with it)

Think about things like your weight, physical stamina, sleep, workouts, blood pressure, diet, cleanliness, check ups, supplements, outside time, mindset, laughter, steps, etc……..

What would make it a “10″ ?  Describe in detail, if this area of your life was operating at the optimal level- you at your very best-

-what would have to happen?

-what would be happening?

Don’t worry about how you would do it, or if you believe it possible, just describe what it would be.

Once you have answered this you can start to move forward by devising a plan.

Start with three things you could do in the next 7 days that can you move you in the direction of the “10″ to get some energy and momentum going around it.

Where would you like to be by the end of the year?  Work backwards breaking down what would need to be done each month to get there.

OR  just decide on three things in this area you will focus on and do them all year long.  What three things in the area of health would make the biggest impact on your life?  Break each one of the three down into steps- what is it, when will you do it and how often?  Boil it all down to actions and you can put into your schedule.

Consistency will compound your efforts and will lead to results.  Start here today. Commit to someone else- make it public- get accountability so that when you get tired or bored or whatever threatens to get you off track- this time- you will not give up!


Holiday Season 2016- More Joy, Less Stress

Filed under: Transformational Thoughts — kdubrul at 3:31 pm on Monday, December 12, 2016

It’s that time of year again- so full of wonder, beauty, great smells, sharing, gratitude- just so much good!  It can all be easily over shadowed by an extra heaping helping of stress.  Here are just a few ideas to help you to keep the scale tipped in favor of more joy and less stress this season:

- One of the greatest stress creators is jam packing your schedule with too many events- I know, I have been the expert at this in the past.  I am used to carrying a heavy load of activities- all of which I love- and tended in the past to take on a lot more.  The result? I didn’t enjoy much and was always running behind and apologizing, forgetting things and I even became disorganized! One of the best things I heard a few years ago, and it helps me every day is the concept of


FOMO- the Fear Of Missing Out- I didn’t want to miss a thing.  Truth be told, I still don’t, but I recognize my limits.  My challenge came with the actual fear of missing out on something good.  If I say no, what will I be missing that others are not? Oh boy, this one had me running for a LONG time, as in, most of my life.

Now I have switched myself to a new way of thinking:

JOMO- The Joy Of Missing Out!  Hearing this idea was life changing for me.  You mean, not only is it okay to miss something, but there might actually be joy in it, too?  Whoa!  And it is true- living by this concept has allowed me to be very thoughtful about what I say yes to.  It doesn’t mean that I don’t want to go to everything, but the joy is in not getting stressed, frazzled and possibly even sick.  Such freedom.


What else can get in the way?

Setting expectations too high.  Just as in scheduling too many things, committing to too many duties can be a real problem as well.  Be realistic about what you expect from yourself, even set the bar a little lower than you might-gasp!- to account for the unexpected.  Also, it’s nice to be realistic about what you expect from others, as well.

Taking time for yourself is really important.  I hear many people talking about how their healthy habits got off track during the holidays.  Realize that this is a choice.  Healthy habits can help you get through the holidays so do not allow yourself to let them go!  Keep up your exercise, eating well- with a little fun in the mix!- and most of all get enough rest!  Being rested enough is right up there at the top of the list of reasons you will be able to stay joyful during the holidays- you do not see many exhausted people who are joyful.  Sliver out some quiet time to just sit and be still- it doesn’t have to be long- it will pay in clarity, groundedness and will allow you to make good decisions the rest of the time.

Eat sugar in moderation!

Find ways to help others to have a happy season.  Time, money, surprise gifts and kindnesses make everyone feel joyful- especially the doer of the good deeds!  Even cutting someone slack might be a kind gesture over the next few weeks!


What else keeps you more into joy and less stress during the holidays?

Please share!



Can You Coach Yourself?

Filed under: Transformational Thoughts — kdubrul at 4:30 pm on Saturday, November 19, 2016

And the answer is….. YES!

So the next question is …how?  Here are a few good tips, which I will also be sharing on WCAX TV’s the :30 show on November 21st at 5:30 pm eastern time!

On my last appearance we talked about what coaching is and how it can benefit anyone.  A quick synopsis of what you can gain from coaching are things like performing better, gaining clarity about your life, goals and decisions, making smarter decisions, and all around reaching new heights of success in all areas of your life.  Speaking to some of the most successful people around you will hear them say that having a coach is imperative to success for them and becoming more important all of the time.

And the exciting thing is that if you are not quite ready to hire a coach, you can coach yourself.

FIRST be clear about what you want to change or expand in your life.

Coaching is all about asking great questions and here are a few:

-What’s going well in your life, or with your situation?

-What have you already done?

-What works that you could do more of?

-What doesn’t work that you should cut down on or stop altogether?

-What would you like to do differently or better?

-On a scale from 1-10, where am I now?  and what would make it a 10?

-What small or big actions can I take to move in the direction of the 10?

-What 1-2 actions could I take in the next 24 hours to get myself moving forward now?


One of the keys to coaching is consistency- you are going to want to do a quick check in on your goals and coaching notes each day and take time for a coaching session each week- plan an hour for yourself.  This will help you to stay on track- avoiding getting way off your mark and having to work to get back on track before proceeding.   You will want to be checking your progress and deciding on next steps to keep your momentum going.  Clients that I don’t work with every week are asked to send me an update each week in between sessions so that I can stay on track with them.

Another crucial key is scheduling your action steps into your planner or date book following your coaching sessions and each week. Once they are in the schedule, following through is the biggest challenge and the most important!

Set bite sized chunks to take action on- breaking down into the smallest steps will likely be the most successful.

Accountability is a hallmark of coaching.  Find someone who cares about what you are doing and what you ant to accomplish- no naysayers- you need someone who is in your court to ask you about what you have done/not done. Find someone who will ask you the tough questions!

Lastly, if you get off track, muster resilience and get right back on track.  There is no sense in getting stuck and feeling guilty and sad. Assess the situation, learn what you can from what got you off track in the first place.  Remember, it is all learning, and so that in itself !

The Seasons of Life

Filed under: Transformational Thoughts — kdubrul at 2:49 pm on Monday, September 19, 2016

Tonight on WCAX Channel 3 in Vermont’s The :30 show the topic is the seasons of life- we only have a few minutes to talk about something big, so I adding notes and resources here to supplement!

What do we mean by the seasons of life?  Much like the seasons of the year, our lives have different seasons- different ages, careers, different things we are engaged in- and as we change and grow, we move in and out of different seasons.  And much like the actual seasons of the year we will have times when we are creating, planting seeds, taking action- like the spring, times when we are taking constant effort to grow what we planted and being disciplined to do so- like summer, harvesting what we have worked so hard to grow over the summer, from the seeds we planted in the spring- like the fall, and times when we are quieter, resting, preparing, reflecting, hunkering down and preparing for the next growing season-like winter.  In our lives, however, these seasons do not necessarily follow an exact timetable, although they may in many ways.

Some examples of seasons of your life are;


High School


Entering the working world

Different jobs (each new job represents a new season)

Getting married or divorced

Having kids

Kids leaving home

Starting a business

Changing health


Losing a loved one or a friendship

Moving, and there are many many more and million shades of those, too.

A season is usually ending for work or relationships when you feel burned out, dissatisfied and have lost your passion.  It is a call to really look at what you are doing- sometimes you can tweak things to make it a new season in the same place, but many times it is a call to move on.  A season ends when a major life change takes place, as well.  So you can see we choose some seasons and some choose us. Sometimes a season has ended and you don’t realize it or there is denial- this is why you might think endings are bad.  Staying too long may bring on bad feelings, and not allowing for a graceful ending- instead there is hurt and sadness, bitterness and many other negative feelings about people and the situation which may not have been necessary.

Leaving a season will usually take a lot of courage.  The reason we stay to long is the fear of the unknown- at least we know what this season is, stepping away, the safety seems to disappear.

Sometimes we may hurry to the next season, not wanting to feel the pain, discomfort and challenge which occurs when you have the time to think, reflect, take stock of what you learned in the last season.  That space is known as the liminal space.  Rushing through it cheats you of all kinds of personal growth, clarity, and lessons- because there is struggle- who wants to struggle?  But I love this quote sent to my inbox by Ram Dass: “only when the caterpillerness is done can one become a butterfly.”  What does the caterpillar have to do to become the butterfly?  STRUGGLE.  Embrace it!  This is why you or someone you may know repeats the same mistakes over and over again- same relationship, different face.  Same job, different location, etc.  This is the time to reflect, reassess, realize the lessons of the past season, get clear and grounded to make good decisions and choices moving forward.

A word to those who might be feeling badly now about repeating past mistakes over and over again: it is OKAY!  I want you to remember that you are not the same person at any point in time that you were the last time you make the “mistake”. We are always growing and changing- just know that there is more of the lesson left to learn- AND there really is no such thing as a mistake, rather experience or lesson might be good, as everything that happens is moving you forward.

What about regret in past seasons?  Same thing applies as above.  Don’t judge the you of yesterday with the you who you are today.  Know that at time the you that you were did the best that you knew how to do. The only real mistake is not taking the lesson and moving forward, letting go of regret.

Some people try to get an old season back- it will never work, just based on what I wrote in the previous paragraph- everyone and everything changes- the time, the place, the people- you can’t go back.  Like author Rob Bell says, this is like thinking- “we will get the band back together”- but think about how many bands actually get back together and are as good as the original.

So, what is the best time for beginning new season?

A time of defeat or failure!  Use the energy to begin anew and decide what you want and start planting those seeds.  Use what you have learned and move forward into a new season.  All that needs to happen is for you to choose it!


A few things I like on the subject are;

Jim Rohn’s classic book which I have ready many times in different seasons called THE SEASONS OF LIFE!

Robcast (Rob Bell) episode #115 from August 22, 2016  called Seasons(available on iTunes podcasts)

Toni Stone’s Seasons of Prosperity, 9 Year Cycles workbook available at http://www.wonderworks.org/books.htm

Post your thoughts and questions here at the blog or on Facebook. Thanks for ready!

The Pursuit of Happiness

Filed under: Transformational Thoughts — kdubrul at 7:16 pm on Monday, August 1, 2016

Everywhere you look you can find something about happiness- it’s a real thing right now- quotes, books, podcasts, etc.  I personally love all of the information out there, and am especially appreciating the science backing it all up.  I love the conversation and I love to learn more.  When it all boils down, though, it all seems like a lot of common sense.

Most of the time we can be our own worst enemies- a huge block to happiness.  We say yes when we mean no- or vice versa.  We short change ourselves, missing out on opportunities. We play it safe instead of risking when we have little to lose and much to gain.

I like a thought I heard recently on one of Rob Bell’s podcasts (the RobCast) which went something like this:  when we create our lives, we take part in the ongoing creation of the world.  Sometimes, he says, when we really go for it, it’s like taking a risk so big we feel like we fell down a flight of stairs on ice skates. We may have the most to gain.  Even if we fall, we moved forward.

For the month of August maybe you could play around with what is.  Who you are.  Shake things up a bit.

These are some things that can be happiness boosters, in August try one – or several-out.

-If your days are very structured, try loosening a piece of it.  Or plan a “loose” day once a week where you just go with the flow.

-If your days are very loose, try adding in a bit up structure- a predictable part of the day that you repeat every day this month.

-Find out what your strengths are (www.viacharacter.org) and ask yourself:

-How do I naturally use these strengths?

-How could I use the top 5 intentionally to bring more happiness into my life? (operating within your strengths is one of the biggest happiness boosters there is!)

-Stop focusing on what is not good or right about you and your life and focus instead on what is.  I challenge you to write a list of all of the things that are good about you, that you are good at and that you have done well with in your life.  Keep it handy to refer to on those down days that happen occasionally.

-Create your team- make a list of everyone who supports you in your life from your best friend to the dry cleaner. Your team is there for you. It’s great to remind yourself that you have your “peeps”- or your glam squad- which I kind of like the sounds of!

-A belief in something greater than yourself is pretty crucial, in my opinion, to highest levels of happiness.  If you get stuck on what the point of life is, and being upset at not knowing the answers as to why we are hear and what your purpose is, you will put yourself on the path moving steadily downhill away from happiness. If being stuck in this thinking is habitual- get some help. It’s no way to live a happy life. We might all wonder at the marvel of existence from time to time- it’s getting stuck on the wondering that will do you in.  God, spirit, the Universe, Source, etc.

-Make sure that your words and actions match. I’ll leave it at that.

-Be intentional about what you say to and about yourself.  Yourself is listening.  Your voice is the greatest salesperson to your brain, it’s most loyal customer.  Whatever your voice says your brain believes and buys it no questions asked.

-Work to allow less choices- make decision making easier by narrowing choices and being able to say to yourself, I have enough information.  Be okay with making the best choice as far as you can tell, and knowing that not choosing is also a choice. Choosing always moves you forward. It will always lead to the next thing even if it wasn’t the “right” thing.

-Lastly, for this post, start a gratitude journal and record some things in it every morning and/or night.  Our thoughts determine our happiness and this is a great way to train our minds to focus on what is good.

Leave a comment below or on Facebook sharing what you are taking on in August.  Enjoy raising your happiness level, creating more, living on purpose, connecting at a higher level.

For personal development, business, mindset and life coaching contact me.  I work with groups and individuals who are taking their lives to the next level through how they think and the actions they take.  To receive my monthly newsletter which includes articles, book suggestions, and all of my programs go to www.youryearoftransformation.com and sign up today!



Mid Year Check in 2016

Filed under: Transformational Thoughts — kdubrul at 7:56 pm on Tuesday, July 5, 2016

The half way point in the year may be even more exciting than the beginning of the new year.  This is because even though the year has begun, even half way through- we have the perfect time to re-assess and get back on course, or change course- further determining what our year will look like in the end.  Every year I write this same kind of post at mid year. I talk with my clients about mid year and for business people we also look at how the numbers are stacking up to see if they are on track.

This year I am thinking more about passion and action.  It occurs to me more and more that what each one of us wants is out there for us to get it- if we know someone or can think of someone who has done what we want to do then we know it can be done. But the truth has never been more true- no one is going to do it for us.

The question is are you settling and if so, where is that coming from?  A couple of weeks ago my daughter asked me what she had to do to have enough money to buy all of the things she wants and to travel to all of the places she wants to go. I plainly explained that you start where you are, get your first job, educate yourself, create something, whatever it is the main thing is that you will put in time and hard work.  Then she asks me the best question of the year “isn’t there any other way?”

She was serious.

Sure we hear of other ways all of the time.  Some people will spend and waste their precious lives waiting for those things to pan out.  Think people who play the lottery religiously or think Prince Charming. These people have given away their power. As well as their present and future. Remember that Vince Lombardi saying- “Hope is not a strategy.”

Is it hard to change your mindset and your actions and habits?- probably. Is it worth it?- definitely!

No one can decide, but you.

Let go of critiquing and controlling what other people are doing in their lives. Put all of that energy into creating your own amazing life. The one you always dreamed about having.

Ask yourself some real questions. (or hire a coach to do the asking!)

How are you doing this year on a scale from 1-10?  What would make it a 10?

Who do you need to spend more time with?  Less time with?

What have you learned in the first half of the year?

What do you still need to learn?  How will you make it happen?

What stories are you telling yourself about why you can’t create the life you want?

What obstacles got in the way and what is your plan to avoid or deal with them when they arise again?

What habits do you need to let go of?  take on?  What ‘s your plan for that?

Which of your new year goals are still important?  Which will you let go of? Do you still know what your goals were?

How often do you look at your goals?

What new goals would you like to take on?

Who do I want to /need to connect with?  Who can help me?

What are you most passionate about right now?

What are you the most grateful for right now?


Answer these questions and even create some of your own. Find a quiet and uplifting place to have a mini retreat= giving yourself some time to really think about these answers and to plan your second half of the year!

Don’t tell yourself you don’t have time to do this.  Do it. And check in with your plan daily, weekly, quarterly and at the end of the year. Make it happen!


How to Have a Great Day! Part 2 (see previous post for part 1)

Filed under: Transformational Thoughts — kdubrul at 4:10 pm on Tuesday, June 21, 2016

I love this idea from my old mentor Mike Ferry- “Your day starts the night before.”  I have learned this and integrated this thought into my life over the past 20 years.  In the previous post, I talked about how to have a great start to the day, ritualizing the morning, getting off to a fantastic start.

Now imagine what having a great night can do for have an amazing morning.  It just makes a lot of sense.

If you are a mover and shaker, a person who wants to accomplish a lot and live a great life, you will want to pay attention. The bookends of the day (morning and night) are the foundation upon which your life is built. Make the wrong choices and the outcomes that lead to a less than stellar life will be the result. Make the right choices and everything comes together.

At night there are few really important points to consider:

- Censor what you allow into your head.  Whether it is tv, books, magazines, movies, whatever- anything with violence, or less than life affirming themes is not recommended to an optimal mindset.  Especially right before you go to bed. Your subconscious mind is going to feel on whatever you were last viewing, working with and thinking about prior to sleep. Make sure its what you want more of.

-Careful eating and drinking are a must.  I learned a long time ago that a glass of wine with dinner will cause me to not get anything else done the rest of the night, but will also leaving me less than optimal in the morning. Even just one glass. Certain foods and eating too close to bedtime are sure to disrupt my sleep. Know what works and doesn’t for you.  Eat healthfully and lightly at night.

-Set yourself up for a good sleep with both previous thoughts- summed up by being strict about what you allow in- in all ways.  Also, relax and wind down. Screens such as from tablets and phones with blue light will disrupt your sleep.  Aim to turn off all devices at least an hour before bed and get 7-8 hours of sleep per night. If sleep is an issue for you, look into learning more about how to help yourself. There are a lot of great books out there right now, as well as tons of info out there in cyber space. The old adage still stands- the early bird gets the worm.  It is proven that the most successful people are getting up early and getting things done. For most people, getting the right sleep is what allows them to do this.

-Write out your day each night before you go to sleep. Write by hand, visualize how the day will go and then wind down with some reading before nodding off.  These are good things to have your subconscious mind work on while you sleep!

-Meditation before sleep is an important part of the nightly ritual for some. There are many that support winding down before bed- search iTunes to find one you like or go to www.brainsync.com.

The real deal is- figure out what works for you- and when you figure it out- stick with it. You will know when you break your own rules- a less than optimal start. (I love that word optimal!)

Once you get your bookends ritualized, the rest of the day will fall into place.  A few ideas for the day time:

-Make a schedule and stick to it.  Account for everything- work, errands, meals and free time.

-Work in 90 minute focused chunks and then take a break. Proven to be most productive.

-Put the highest impact actions first in your schedule. You will have the most energy in the morning and the least number of things to get in the way. As the day goes on, the chances of something coming up that will throw you off track gets greater and greater.

-Keep fueled in a healthy way. One of my mentors taught me to always take a real break for lunch. For me, this was an easy one! A real break means leaving the office/desk and changing the scenery along with eating. If the weather is nice, getting some outside time will be super rejuvanating as the goal is to prep yourself mid day to have just as productive an afternoon, as was the morning.Take a quick walk if possible.  If you’ve got things to do, stay away from heavy foods and a lot of sugar, extra caffeine, etc.

Continue to fine tune your bookends and your day. You will eventually fall into a rhythm that works great for you. Follow your plan until it becomes habit, knowing that making change is many times difficult and your mind might fight you tooth and nail! Your mind is comfortable with the way you have been doing it, so knowing this can help you to override the impulse to give in and not follow your plan.  Commit to a 90 day cycle before judging whether it works or not.

Get a coach, a friend, someone who cares to hold you accountable to the changes you want to make. For successful people, accountability is essential. Coaches are essential.

And keep yourself lighthearted in the process- have fun discovering how to create your best day!

Building a Positive Mindset for Success in Business and Life Part 1

Filed under: Transformational Thoughts — kdubrul at 3:12 pm on Sunday, May 15, 2016

I have been privileged starting in January of this year to take on a project at WCAX Channel 3′s The :30 show which airs Monday- Friday at 5:30 eastern time and can also be caught live streaming on the web.  The project is a segment called Get It Together and this month this is what we are getting together:  our mindset!


I say we because cultivating a great mindset is a never-ending process.  I have taken on some habits that help me and I know that they day I stop, chances are good that my mindset will go to a place that is no longer supportive of me in living the kind of life I want to live.

We come by our mindsets honestly.  We learn from the study of positive psychology that we come into this world already pre-disposed to a certain level of positive mindset.  The environment we were raised in and currently live and work in will also affect this. This does not mean that you can not change, it just means that we all start from a different place.  Accepting that is the first most important thing to do.  Then deciding we want to change, why it is important and determining what’s in it for us crucial.  Writing these reasons down and reading them often will play a big part in staying on track with your mindset transformation.


Some rules:

-If you get off track, recognize what got you off track, learn from it and make plans to combat it the next time, or to circumvent it completely in the future.

-Be patient with yourself.  It will take time to ingrain a new way of thinking.

-Commit to a 90 day cycle to begin with.

-Know that you will be uncomfortable at times and may not always feel like following through and that you may have to force yourself for a good while before a new way becomes your way.

In this post I am going to focus on the foundation of your day- the morning.  What you do upon waking up each day will set the tone for either greatness or struggle or somewhere in between.

There was a time that I greeted each day feeling anxious.  Getting grounded before I moved forward was crucial for me to have a good day and began to explore this.  Experimenting with different things to help me get into a mentally strong place first thing each day, I was able to find actions that really worked for me.

This is when I discovered something very important- ritualizing actions will help you to stay on track and to have success in changing my habits of thinking.  What I have ended up with is this:

-Wake up, first thought- “thank you” in my head.  As I am thankful to just be greeting another new day.

-Prayer- sometimes short, sometimes long- there is no rigidity here.

-Meditation- every single day.  I have been doing this for over 10 years.  I have gone from hour long mediations, to ten minutes, it has really depended upon the season of my life.  Right now I have settled into a nice 30 minute routine that works for me.  I am usually listening to Brain Sync subliminal meditations by Kelly Howell: www.brainsync.com.  I focus on my breath and my mind wanders continuously- that is what I want to tell everyone who does not meditate or thinks they can not:  if you are reading this, you are most likely human.  Human beings have minds that wander.  Accept that.  When you meditate, your mind will wander, you will notice, and bring your mind back to breath. The noticing and coming back is it. No beating yourself up. It’s not that complicated.

-After prayer and mediation, I exercise.  Sometimes a class, sometimes the basement gym, followed by dog walking. (dogs and pets are great for mindset by the way) and sometimes the dog walking is my exercise.

-And, I always eat a good breakfast, while engaging with my family, hopefully having a good laugh or two.


What I don’t do- I don’t allow myself to get into any negative conversations, I don’t watch negative tv or news, I don’t read sad, depressing or upsetting things or watch videos of the same type.  In fact, I may jump on social media to post something positive at some point, but I will avoid scrolling in the morning.

A BIG point I want to make here is that this is MY way.  I encourage you to enjoy the process of finding your best way to start the day.  for instance, I know many people who love to exercise and work out some energy before they meditate and that is what works for them.

A few other actions that people take to establish a powerful mindset for the day are:

Writing affirmations and/or gratitudes

Having a morning phone call with an accountability partner

Positive journaling/creating ideas

Listing to a positive, motivating and/or uplifting podcast:  I am especially taken right now with The School of Greatness podcast which is free on iTunes.

Reading something positive, motivating and/or uplifting.


Experiment with some of these and create your own.  Please comment here or on my Facebook page with what works for you.

In part 2 next month, I will share about the other end of the day- nighttime ritual, which is just as important to creating that great, supportive mindset.

Check out Your Year of Transformation and Kimberly DuBrul coaching on Facebook.

@coachkimdubrul on twitter

Kimberly DuBrul on Instagram

Create your life from the ground up, by changing the way you think at the start of your day.




New Month/New Quarter Check List!

Filed under: Transformational Thoughts — kdubrul at 1:33 pm on Thursday, March 31, 2016

Today is March 31st and another month, and quarter have come to an end!

First of all, get yourself a nice pad of paper or journal and pen and resolve to have then with you at all times.

I always take time (and ask my clients to, as well) to reflect on the past month/quarter to learn what I can in order to move forward in the best way possible.  I ask questions like:

-What went well?

-What did not go well?

-What did I learn?

-What are the fixes to assure I do not repeat the same mistakes again?

This is really item one on my planning checklist.  Thoroughly looking back allows me the greatest chance of success moving forward.

Here’s the rest of the checklist, along with a few thoughts and questions to expand your thinking.

-Take a quick check of your goals- which are still important, which can you let go of?

-What is your theme for the month?  The quarter?

-Make a column for each of these areas of life and one to three major goals for the month- keeping in mind that a major goal could be something small!  Be specific with each- you may break the steps down into smaller steps.  I’ve included ideas in each category to give you some direction.

community- volunteering, supporting, giving, making a difference…..

health-exercise, eating well, overall well being goals, weight loss goal,yoga, meditation…

mental/intellectual-reading, meditation, not watching certain tv shows or news, classes, conversations, yoga, movies to see….

business/work- production goals, efficiency, collaborations, creation, work hours, projects, new clients, people to meet….

social-events to attend, meet ups, groups, organizing get togethers, meals/tea/coffee with friends, how often, who, when….

family-quality time- immediate family and other- who, what, when, where….

financial-income, debt paying, cash flow, contributions, savings, investments…..

spiritual-practices, times, reading, attending church, yoga, groups, music


Some of your goals may be carry over, some new.  Stretch yourself here and write down what you REALLY want to do!

-What book or books will you read this month/quarter?

-What classes (online or in person) will you take, in any?

-Who will you meet up with this month?

-What gatherings will you hold?

-What community events will you attend?

-What new activities will you take on?

-What habits will you start to break?

Use this list to spur your mind and write it all down.



-Re-check your goals at least each Sunday.  Ask yourself the reflection questions from above.

-Plan out the week, making sure that your days are scheduled with activities that lead you directly to your goals.

-Each night before bed, confirm your plan for the next day.

Fill your plans for the next month and quarter with goals you love, that you feel excited and passionate about.  This is your life! So many times people will say to me- I don’t want to do all of this planning, but the truth is, the life of your dreams will not happen by default. Don’t shortchange yourself!  Go for it!



-Who can help and/or hold you accountable for you goals?  Keep in mind that you may not have the same person for all goals. Where can you go to get support?  This is a crucial part of your success. Spend time around those who uplift and support you way more than those who do not. (avoid those if possible, but this is real life and we must account for the possibility that they will show up!)


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