The Dirty Little Secret of Highly Successful People – Hit the Pause Button

“No day is so bad it can’t be fixed with a nap.” – Carrie P. Snow
Have you ever been tempted to take a brief nap after lunch? It might remind you of being back in elementary school. Remember your “nap mat?” Or, it might have been laying your head down on the desk, lights out. You might think that you’re being lazy or unproductive, and decide to either to push through the sleepiness, or consume another highly caffeinated beverage or sugary snack. Living in a 24/7 world, we experience stress as the norm, and might not get adequate sleep to rest and recover in order to be fully engaged in our lives. Taking a power nap might be the most effective way to increase work productivity, and avoiding afternoon sluggishness.
There are other ways to accomplish recovery without napping. Being highly focused on whatever you engaged in uses a lot of energy. After a while, our focus, concentration and creativity decrease, as our stress level increases. By taking time to relax, we are ready to do again. The space in between our doing, when we are simply being, is where creativity lives. That’s why we are called “human beings,” not “human doings.” It is the state of being that is the genesis of authentic action.
Recently, I participated in an information-packed teleclass. My mind was swirling with all of the new information, and the possibilities of how I could begin to implement it. As I sat in front of the computer, I thought, “I know there’s something that I could be doing right now.” But it just wasn’t coming to me. In an inspired moment, I stepped away from the computer, and took a power nap. 30 minutes later, I was renewed, refreshed and a clear plan popped into my mind: review my notes, and make a list. This was the prelude to designing actions. As a result, I was able to move on with focus and relaxation. Taking that break shifted me from being in “freeze” to ease and productivity.
Our greatest need as human beings is to expend and recover energy. One simple way to achieve that is power napping. There are scientific studies that authenticate the benefits of napping. Our natural body clock takes a dip around 2 p.m. Depending on what we eat for lunch, and what we are doing, that dip can be intensified. The most beneficial length of nap is about 20 minutes, and not longer than 30 minutes. Otherwise, we go into a deep sleep, and awake feeling groggy, rather than refreshed.
Some of the most famous people in history were devoted nap takers, including Thomas Edison, Johannes Brahms, Leonardo DaVinci, Albert Einstein, Thomas Edison, Eleanor Roosevelt , John F. Kennedy and Bill Clinton.
Here are five benefits of power napping as a recovery ritual:
1. Be more focused. Taking time for a short snooze lowers your stress hormones, and creates relaxation. Spending as little as 5 or 10 minutes power napping can leave you renewed, refreshed, reconnected, and more focused.
2. Be more alert and productive. By taking a power nap, especially if you haven’t slept well, will leave you more alert and energetic. It will elevate your mood, and leave you ready to take focused steps, with ease, towards your goals.
3. Be smarter. An article by The Ririan Project cites a NASA study showing that a 30 minute power nap increased cognitive function by 40 percent. Biology students at Berkeley verified that the nap must be less than 30 minutes for “maximum effectiveness.”
4. Be more creative. After a good night’s sleep, people tend to be more creative because their minds are refreshed. When you feel stuck, take a nap. It allows you to disconnect from what you are doing, and shift you attention. That makes space for new ideas and solutions to bubble up in your consciousness.
5. Be healthier. Napping is good for your health, and counts towards your overall sleep needs. Your blood pressure, pulse, and cholesterol levels decrease. Cells have an opportunity to repair damage. Constantly being stressed leads to being more susceptible to illness. People who have to stay up late, or work long hours, benefit from napping, which prevents sleepiness. It also prevents accidents and impaired judgment.

Simple Steps for Expanding Time: Hitting the Pause Button
Here are a variety of ideas that can be implemented either at work or at home. Consider them an invitation.
1. Nap just after lunch. This is time when you experience a natural dip in your energy, but you will awake feeling refreshed and ready to go, rather than groggy.
2. Cool it on the caffeine, as well as highly-processed, sugary or fatty foods. These interfere with your ability to relax and sleep.
3. Find a clean, quiet place where you won’t be disturbed. You can rest and relax more easily.
4. Focus on deep breathing. This slows your heart rate and pulse, and lowers your blood pressure immediately.
5. Set your alarm for the length of nap that you choose, whether it is 10, 20 or 30 minutes in duration.

If this interests you, I invite you to explore how to implement it in your life. Contact Michaela @ 315-429-3439 or Michaela@youroptimumvitality.com to schedule your fr.ee 30 minute coaching session to learn more about this and other tips that will support you in expanding time to discover how to have the time of your life.
©Michaela Rosenberger and Optimum Vitality Coaching 2010

The More Clients Blog

The More Clients Blog.

Five Simple Steps to a Healthy Computer and a Stress-free You

I have just gotten my computer back from being repaired because my security system was not adequate, and I was not performing scans on a regular basis. I am fortunate because I caught the breach early, and no permanent damage was done. I didn’t lose any files or other pertinent information. Although I had a security system installed, the viruses disabled the program, and actually made the program disappear. This might be your worst nightmare, as it was mine. I depend on my computer for everything. She is my trusty side-kick, faithful companion and third hand.

So that you don’t have to experience what I did, here are four simple steps to take to keep your computer “healthy” and you, stress-free:

1. Speak to your computer support person, and ask what program they recommend. Even if you already have a security program installed and operational on your computer, it may not be the most effective program. As our technology develops rapidly, so do the abilities of  hackers to break into your computer, or introduce viruses, etc. through e-mails. It may be time for an up-grade.
2. Run your scanning program on a regular basis. This is one time when more is better. Also, make sure that you download and install any updates to the system.
3. Change your password information on a regular basis. Make sure that you do it from a “clean” computer, not the one that you are currently using.This safeguards your information. The most important passwords to change are your financial accounts, and Facebook and other social networking sites.  There are key-loggers that invade your computer and count strokes to co-opt your passwords.
4. Don’t share your passwords with other people, even if you share a computer. It’s not about trust, it’s common sense.
5. Don’t open up e-mails from people you don’t know. Viruses can be linked to something as simple as opening an e-mail or attachment.

I appreciate that my computer support person took the time to go over these basics with me. They are all common sense, and we all know them. In our busy lives, sometimes we forget. This is my invitation to you to take time to spend some quality time with your computer.

Ten Lessons I Learned from Graduation

This is my smiling face at graduation

A funny thing happened on the way to my goal 

I recently completed my goal of becoming a credentialed Life Coach, graduating in May, 2010. These are the lessons that I learned along the way that I offer you to support you on your journey.   

1. We all have a unique contribution to make. We have everything within up to complete our journey. We don’t have to make it up. It’s already there. What I do begins with who I already am.
2. Our meaningful goals make our hearts sing and bring us joy. I was inspired to become a coach because of my experience with coaching. My coach supported me to see who I really am, and helped me move past where I would have previously given up, or bulldozed my way through. The idea of partnering with people to achieve their goals and dreams energized and enlivened me. This led me to completing the application for enrollment in Academy.
3. There are obstacles along the way. Without obstacles, there is no growth, and you wouldn’t continue for long. That’s what makes it interesting. A friend said to me, “If it was easy, everybody would do it.” Along the way, I discovered that this was going to be more difficult than I anticipated. There were the internal conversations: I’m too tired; how will I ever complete 125 hours of coaching; this is more work than I thought it would be, and on and on.
4. Identify your support system. My mentor coach heard it all, and gave me unwavering support and the certainty that he saw who I am, and supported me in seeing that, as well. I also have two coaching buddies that I speak to every day. All I had to do was ask, and it was available. Learning to receive support was the most important lesson that I learned.
5. Take small, sweet steps. It is not the size of the steps that I took to reach my goal. It was the consistency with which I took them. I kept taking one step, and then another. I learned what a small step is. Those steps got me moving, while keeping the internal conversations quiet.
6. Be willing. Being willing opens up the space for promise and possibility. Right here and now, I am ready to take steps on my journey. That lead me to the point in the journey that I knew that this was so important, that I would “go deep” to reach my goal.
7. Keep your promises, you’ll feel better. Every time I did what I said I would do, I experienced success. Keeping my promises brought me closer to achieving my goal. When I didn’t keep my promises, I felt yucky: anxious and uneasy.
8. Acknowledge and celebrate success. Acknowledgment and celebration say that this is so, and create a space for more success.
9. Goals are meant to be completed. Now that this goal is completed, and I have celebrated, it’s time to design a new goal.
10. If I can achieve this, what else can I achieve? I know that I am experienced at being successful. Now it’s time to design a new goal, and begin again!

It’s All About the Chocolate Chip Cookies!

I’m making plans to fly to Sacramento, California for my Certification Celebration weekend through Academy for Coaching Excellence (www.academyforcoachingexcellence.com ). There were two choices for lodging so that I wouldn’t need to rent a car.

Both hotels had a similar price point. One even included breakfast in the room price. But I chose the one with the warm chocolate chip cookies. Not only are the chocolate chip cookies delicious, but they also represent “certainty“.

When I stay there, I know that I will be well taken care of because the people who work there are enrolled in providing service with ease, joy and grace. They are interested and have an “inner smile”. There is authenticity. I look forward to staying there.

It’s a great reminder for all of us in business. Have you identified your “chocolate chip cookie”?

Ask yourself these questions:

• What is unique about doing business with you, instead of another similar business?
• What “certainty” do you offer that your clients appreciate and rely on?

I invite you identify your “chocolate chip cookie” because when you do, you might see, with clarity, the value of relationship in your business.  Marketing into that might move your business to another level.

Call me today, and let’s set up an appointment to see how we might partner together so that you can achieve your goals and dreams with clarity, focus, ease and joy.

Contact Mickey + Optimum Vitality Coaching @ 315-429-3439.

E-mail: mickey@youroptimumvitality.com 

Visit Optimum Vitality Coaching on FB. 

When you read this, take time to post. Let’s get a conversation going that supports each of us to experience spaciousness and ease in our lives.

© M. Rosenberger 4/2010

Networking: It’s All About Relationship

I attended “Room Full of Sisters” yesterday. It is more than a networking event: it is also a celebration of sisterhoood. There were 63 vendors representing women owned businesses in the Central New York region. There were a variety of creative talents, and it was inspiring and moving. The energy of the event was evident. There was a wide variety of ages represented in the attendees, as well: from 9 all the way up to 80-something! Girls and young women saw the possibilities of what they can create in their lives, and older women represented those who have paved the way for all of us. I received wisdom from a nine year old girl, and an 84 year old woman, as well as many in between.

What I enjoyed was the opportunity to make connections with other entrepreneurs, as potential clients and possible partners, and have meaningful conversations. I was nourished and renewed. It is an environment of acknowledgment and appreciation for each other. I plan to take the business cards that I received, and enter them into my data base, and follow up with phone calls and e-mails. At the very least it is an opportunity to learn more about the women I met, and tell people about who I am and what I do.

 

The event didn’t end at 4:00 pm. There was a cheese and fruit reception at Mirbeau afterwards. Many women participated in that, as well. And that’s where the “mojo” really was,  as we had the opportunity to relax in a beautiful, comfortable environment, and begin new conversations, or continue our conversations. There was warmth, support and celebration!

 

It was a committment for me to attend the event. I stayed overnight so that I could be present and joyous for the event. It is an investment in myself, my business, and in the businesses of the women I met.  Networking is an important part of doing business so that people get to know you, like you and trust you. Networking is creating those relationships that lead to doing business with others and creating abundance in your business and life. As one of my very brilliant clients said to me: “I know how to do what I love, and be poor. Now, I’m willing to do what I love and make the money that I deserve!”  How about you? What are you willing to make a committment to, so that you move towards growing your business?

 

I invite you to make plans to attend next year! I’ll see you there!

 

An invitation to Action:

Are you ready to have a conversation about achieving your meaningful goals and dreams? Call Mickey @ 315-429-3439, and make an appointment for a complimentary coaching consultation.

Being Present in Every Day Living

How did you celebrate Holy Week and Easter, or Passover? As my children have grown up and started their own families, our celebrations have evolved. The core of what is really important to me is connecting with family, even with a phone call, remembering the stories of why these holidays are celebrated, and looking at what meaning is there for me. It is permission to slow down and shift to exploring what gives you breathing space. 

 This year, Charlie and I celebrated by talking to our kids, enjoying a delicious meal together at a restaurant, and spending time outdoors with our dogs and working in the garden. And yes, we still make Easter baskets for each other. What I notice about dining at a wonderful restaurant, and being in the garden is that I am present in those moments. The result is that my entire being relaxes, I am breathing deeply, and experiencing the energy of enjoyment.  It is an experience of “All is Well“.

A Call to Action:

Barbara Brown Taylor says: “Be where you are”.

What would it be like to pay attention to being compassionate and present in friendships, family and workplace, even when you experience frustration in the relationship.

Notice what activities and practices make you slow down and nourish you. What would it be like to be consistent in taking time to engage in those activities?

• Choose one activity to spend 10 minutes a day on.
• Write it into your schedule.
• Ask for support.
• Post on the blog, and let me know what you are up to because your success is important

Contact Mickey @ mickey@youroptimumvitality.com. Become a Fan of Optimum Vitality Coaching on Facebook. Post on this blog. Let’s begin a conversation!

S.M.A.R.T. Steps for Success: Be Present

Happy April! This is a season for new growth, longer days, and moderate weather opportunities. The result of this is that I am meeting more of my neighbors when I am out walking the dogs. I am happy to put aside my cell phone and computer for the possibility of who I might meet, or what I might see. It is the gift of being in the present.

 

This week, I have also had the joy of spending time with my clients in person, as well as attending a networking event. Being with people, whether I am part of the conversation, or an observer, is an rich experience that is energizing.  And then, I received this quote in my morning e-mail:

 

“In the age when we can always be in touch, we are losing the capacity to be where we are, smack in the middle of our own boring lives. It is valuable, I think, simply to sit next to a person while waiting for the symphony to begin, or dinner to be served–even if you don’t have a damned thing to say to them. It’s valuable to have a few quiet, useless
moments while standing in the checkout line or at a red light without reaching anyone or being reached. Our new -found means of communicating are simultaneously eroding our skills in the art of conversation and our
ability to say nothing at all. “ –Ann Patchett

 

Do you have these conversations:

• “What if I miss an important call, e-mail, ………….
• “What if someone needs me………….
• “I can’t stand having nothing to do………….

This might be what is happening:

• Your “inner critic” is always doing everything in its power to convince you that being busy and available is in your best interest
• This creates being in a state of constant tension. Imagine listening to a piece of music where there was no resolution!
• Tension creates stress. Stress shows up in the body in multiple ways, leading to illness.

If you are willing to see what you’re doing, you might begin to create space for being present to whatever the moment holds. When you begin to relax, you also be energized and experience enjoyment. You’ll free up your time, energy and heart for what is meaningful for you.

 

S.M.A.R.T. Steps:

• Turn off the cell phone at meal times, and when you are with other people
• Be fully engaged in whatever it is that you are doing
• Tune in to your surroundings
• Ask the people around you permission to call you on your “busyness”
• Remember what is meaningful to you in your life.

Are you always “too busy”?

“Beware the barrenness of a busy life.”  - Socrates

The conversation about being busy isn’t a new conversation. And you thought that “being busy” is the product of  living in the technological age. We can communicate 24 hours a day, and have access to our work places seven days a week.

• Are you having a conversation about always being busy, but not accomplishing what is meaningful to you?
• How is that conversation working for you?
• Are there goals and opportunities that you would like to focus your attention on achieving?
• What would it be like not to have that conversation any more.

As your coach, it is my greatest joy to:

• support you to see what is meaningful in your life, and
• help you to focus your attention on achieving your goals with ease and clarity.

Your Call to Action

If you have had enough of that conversation, here’s an invitation;

Right now, I am offering special packages for coaching with p.r.i.c.e.s. that you may never again see. Contact Mickey @315-429-3439 today and schedule your complimentary coaching session, so that you can see how coaching works for you.

Visit my website at www.youroptimumvitality.com . Let’s begin a new conversation together for your success.

What Neuroscientists say about Multitasking

“People can’t multitask very well, and when people say they can, they’re deluding themselves”, says neuroscientist Earl Miller. And, he continued: “The brain is very good at deluding itself”. 

This is what we can do: “shift focus from one thing to another with astonishing speed”. We can also prioritize information and keep track of several functions at the same time.

These skills sets have been valuable in helping humans to evolve. They have also caused us to overestimate our abilities.

David W. Goodman, M.D. said: “You’re being flooded with too much information, and you can’t selectively filter out quickly which is more important, and which is not important”.