Graeme Coaching

Inside the Mind of a Master Procrastinator

I feel seen.😆

THIS thought is ruining your life.

Yes yes and yes!!!

The Honest Truth About Long Term Relationships

This might be one of the most powerful mic drop on relationships that I have heard in a while!!💥🔥

The Power of Feedback

Join us in a candid conversation between 2 coaches. In this video, we take a deep dive into our relationship to feedback. Listen as Jocelyn and I brake down how becoming better at accepting feedback could change your life! Enjoy.

Habit challenge update!
Well, I’ve graduated to...shuffling. 🤣 🐌

The Fastest Who Wants To Be A Millionaire Contestant Ever

I want to have this much confidence in everything I do.🔥💥❤️

From Heavy Man to Iron man

What a powerful impact we have when we commit to ourselves. 🔥 💥

Habit challenge unlocked!
My excuses were no match for my habit! Feeling like a success!

Day 30 - creating a habit! 🎉
We did it!! We got to 30 days!

Day 29 - creating a habit
There are 3 main building blocks to a sustained habit.
The Cue, The Routine, The Reward.
This is true whether your habit is smoking, or going to the gym, or brushing your teeth. Cue, routine, reward.

What that means for you is that you can dissect what those are for you, and hack your brain 🧠! By changing the routine, but keeping the cue and reward, you can do things like quit smoking, create healthy diet, change existing habits or create new ones!!! 😲🙌

The power is yours!

Day 28 - creating a habit
It still works if your not feeling it...

Day 27 - creating a habit
**Late post**

Day 26 - creating a habit
Stay safe!

Day 25 - creating a habit
I have been keeping track of my heart rate as I go on my walks! Making sure that I stay between 90bpm and 120bpm. (There is some science behind it...but I couldn’t tell you much more than that 🤪)
Happy Tuesday!

Day 24 - creating a habit
Habit tip! Practice finding delight/enjoyment in the parts of your habit that might otherwise be a hinderance!

Trust me, it’s possible. You can choose your own perspective... I know, wild right!! 😜

Give it a try!

Day 21 - creating a habit

Day 20 - creating a habit
We saw an otter!! (aka a seal...lol) - saw some skimpy mermaids on Debra D, and the 💐 🌸 are out in full force!!
After our walk, we drove to Big Rock Garden Park. There we saw a Korean War memorial pagoda and many other cool sculptures! Happy Thursday!

Day 19 - creating a habit
Happy Wednesday! Create a habit! Everybody’s doing it! 🤣😆😁

Day 18 - creating a habit
🙅🏼🙏👍👊🙌❤️😉🔥🎉

Day 17 - creating a habit
What an opportunity this isolation is turning out to be. For those of us with family so far away (all of my family lives halfway around the world) having technology like Zoom can bring us all together like was never possible before! But even with all this possibility, if we don’t choose to use it, it doesn’t happen.

Last nights family zoom call made me realize just how much I’ve missed connecting. And that if I want to have a stronger relationship with my family I have to choose to!
Lots of love ❤️ to all of you- especially those that are away from family during this time. How will you choose to see this as an opportunity to create deeper connection?

Day 16 - creating a habit
Happy Easter! 🐰
So this morning my feet were really sore because I went a little too hard on our foot massager yesterday! 😂 poor me I know lol. But I literally think I bruised the side of my left foot!! 😬
Anyway... I got up this morning and my foot was sore and what normally would have been a perfect excuse to stay in bed became a totally different internal conversation! And it was all based on the context (or perception) that I had around my morning walks... let me explain🧐- if I look at my morning walk as a chore, I would have jumped at the chance to use my sore foot as an excuse to NOT go on a walk. Cuz come on!! I’m in pain!! 😩.......But my context has shifted. I see my walks as a benefit to my day and even a necessity to my well being and self care! So from this context I had a very different conversation with myself!...was this “pain” going to get worse and stop me from walking in the long run? NOPE! ...🚶🏼🚶🏼🚶🏼
So one of the best things to keep your habits going is to
1) Notice your context around it.
2) Shift that context from something “disempowering” to something “empowering”

How you might ask??? 😉 well that’s a whole other conversation!

❤️

Day 15 - creating a habit
This morning I walked on a trail that ended up being 3miles long (so I walked 6miles in total)!
It took me around 2hours to walk to the end and back. As I was walking I realized that how I am viewing this habit challenge is starting to shift (again.. I think our perceptions of things naturally shift if we let them). At the start of this habit challenge I saw it as a chore. After about a week or so into it, I started to see it as a benefit. Then also a privilege, and now I’m starting to see it also as a necessity! I thought that was really neat and worth a share. That the more we keep at something (like a habit, or a routine) our perceptions of it can start to shift, change, grow, expand. We get to see it in a whole new light! What once could have been conceived as an inconvenience, can now be now be an integral part of the next stage of our life/growth! 🤯

My desire for you today is to choose to lean into those thing that may be perceived as hard/inconvenient/annoying/insignificant etc. Because you know that down the road, the kind of person that you are becoming has needs to have those structures in their life!

And remember, our perceptions can change... if we want it to.

Love you.

Day 14- creating a habit

2 weeks! Just breath. Mmmmmm...feels good.

Day 13 - creating a habit

Consistency is king 👑 when creating a habit. I love that Chris has started walking with me but part of me was scared that he would mess up my consistency/routine.

A couple days go by, and we are leaving for our walks later and later. It started affecting other parts of my morning routine. I started feeling as if my morning was being hijacked.

On one hand, I loved having Chris with me on the walks. I didn’t want to push him away by demanding him to get on my schedule...but I also wanted to have a schedule....

I ended up just talking to him about my fears and concerns and making sure that he knew I wanted him to be on walks with me, but I also needed to have stability with my routine so that I could plan my day around it. And just like that-we decided 7:00 was out the door time. Which meant that I could get up earlier and do all of my other stuff (meditate, eat breakfast, read etc) and not cut into my day! 🎉🙌

All that to say, requiring consistency lead me to create a structure that will continue to work, even when things change!

Day...12! - creating a habit
Attack owl 🦉 on the prowl. We were scared for our lives!😋

Day 11 - creating a habit
Does morning 🌅 have it’s own smell 👃?
If so, is it different than nighttime 🌌 smell?

Day 10 - creating a habit
It is starting to feel easier now. I feel it in my body- like my body is starting to embrace these walks. Whereas before it used to resist them a little. I feel the momentum starting!!!😎👊

Day 9 - creating a habit

Today was a great example of why it’s important to 1) “Create a support system” for yourself (I.e being accountable to a spouse... or even 😉). Also 2) be very clear on the purpose of creating your habit. - Habits, for Habit sake is not very sustainable. Create a vision or goal that is so juicy that it will always be worth following through on your habit. Hmmmm. Maybe I should share with you my big juicy goal?... stay tuned! 😆

Take a walk with me! 🚶🏼🌲🍃

Day 8- creating a habit

It’s so easy for us to start hoping on the worry train. 🚂 I find that the antidote to worry is Gratitude 🙏. Gratitude brings you back to the present. Right here, right now. Because nobody know what tomorrow is going to bring. And if we want to we can spend our whole lives worrying about it. Or we can trust that it will be ok. That God, or Spirit, or Universe or whatever you want to believe-has got us covered.

Trust and be Grateful.
See you tomorrow!

Day 7 - creating a habit.

Today is all about celebration!!🍾🎉🎈 1 week completed! Celebrating is so important, Especially when creating a habit. It has a positive effect on your brain. Supports wellbeing and can even reduce stress! Not to mention it’s just plain old fun!!! 😊🎈❤️ If your up for it, choose something to celebrate today! See you tomorrow!