Annie Delre, Certified Wellness Coach

𝗠𝗮𝗻𝘆 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹𝘀 𝗰𝗼𝗻𝗳𝘂𝘀𝗲 𝘂𝗿𝗴𝗲𝗻𝗰𝘆 𝘄𝗶𝘁𝗵 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝗰𝗲.

Just because something is loud, last-minute, or stressful does not automatically make it the most important thing.

When everything becomes “ASAP,” 𝗽𝗲𝗼𝗽𝗹𝗲 𝘀𝘁𝗼𝗽 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰𝗮𝗹𝗹𝘆.

One exercise I use with clients:

𝗔𝘁 𝘁𝗵𝗲 𝗯𝗲𝗴𝗶𝗻𝗻𝗶𝗻𝗴 𝗼𝗳 𝘁𝗵𝗲 𝗱𝗮𝘆, 𝗶𝗱𝗲𝗻𝘁𝗶𝗳𝘆:
• 1️⃣ must-do task
• 2️⃣ important tasks
• everything else

𝗧𝗵𝗶𝘀 𝗵𝗲𝗹𝗽𝘀 𝗿𝗲𝗱𝘂𝗰𝗲 𝘁𝗵𝗲 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝘁𝗵𝗮𝘁 𝗲𝘃𝗲𝗿𝘆 𝘀𝗶𝗻𝗴𝗹𝗲 𝘁𝗵𝗶𝗻𝗴 𝗱𝗲𝘀𝗲𝗿𝘃𝗲𝘀 𝗲𝗾𝘂𝗮𝗹 𝗲𝗻𝗲𝗿𝗴𝘆.

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗴𝗿𝗲𝗮𝘁 𝗮𝘁 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴, 𝗹𝗼𝘃𝗲 𝘁𝗵𝗲 𝘄𝗼𝗿𝗸 𝗲𝗻𝗼𝘂𝗴𝗵 𝘁𝗼 𝗸𝗲𝗲𝗽 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝘂𝗽.

— Inspired by Maya Angelou

⭐️ 𝗛𝗮𝗯𝗶𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿:

Consistency is easier when the work matters to you.

You do not have to love every moment, but you need a reason to return.

⭐️ 𝗟𝗲𝘀𝘀𝗼𝗻:

Meaning helps habits last.

One thing I notice with high achievers:

They often 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘁𝗼 𝗿𝗲𝘀𝘁 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗴𝘂𝗶𝗹𝘁.

Even during downtime, their brain is still:
• planning
• solving problems
• anticipating tomorrow
• mentally organizing tasks

A lot of people are physically resting while mentally working. 🧠

One small change that helps:
𝗖𝗿𝗲𝗮𝘁𝗲 𝘁𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻 𝘁𝗶𝗺𝗲 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝘄𝗼𝗿𝗸 𝗮𝗻𝗱 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗹𝗶𝗳𝗲.

Even something simple like:
• a walk
• sitting outside
• reading
• music during the drive home

𝗬𝗼𝘂𝗿 𝗯𝗿𝗮𝗶𝗻 𝗻𝗲𝗲𝗱𝘀 𝗮 𝘀𝗶𝗴𝗻𝗮𝗹 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝘄𝗼𝗿𝗸𝗱𝗮𝘆 𝗶𝘀 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗼𝘃𝗲𝗿.

𝗛𝗮𝗯𝗶𝘁𝘀 𝗮𝗿𝗲 𝗯𝘂𝗶𝗹𝘁 𝗼𝗻𝗲 𝘀𝗺𝗮𝗹𝗹 𝘁𝗵𝗿𝗲𝗮𝗱 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲.

— Inspired by Horace Mann

⭐️ 𝗛𝗮𝗯𝗶𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿:

The action may feel small today.

But repeated enough times, it becomes something much stronger.

⭐️ 𝗟𝗲𝘀𝘀𝗼𝗻:

Small repetitions create strong patterns.

A lawyer I worked with told me the only uninterrupted hour of his day was after everyone left the office.

Every other part of the day was:
• calls
• meetings
• interruptions
• emergencies
• people needing something

A lot of professionals think they have a 𝘧𝘰𝘤𝘶𝘴 𝘱𝘳𝘰𝘣𝘭𝘦𝘮. 🤯

Many actually have an 𝙚𝙣𝙫𝙞𝙧𝙤𝙣𝙢𝙚𝙣𝙩 𝙥𝙧𝙤𝙗𝙡𝙚𝙢.

If your brain never gets uninterrupted time, concentration becomes much harder.

𝗦𝗼𝗺𝗲𝘁𝗶𝗺𝗲𝘀 𝗶𝗺𝗽𝗿𝗼𝘃𝗶𝗻𝗴 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗶𝘀 𝗹𝗲𝘀𝘀 𝗮𝗯𝗼𝘂𝘁 𝗱𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻.

𝗖𝗵𝗼𝗼𝘀𝗲 𝘁𝗵𝗲 𝗵𝗮𝗯𝗶𝘁, 𝘂𝘀𝗲 𝘄𝗶𝗹𝗹𝗽𝗼𝘄𝗲𝗿 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁, 𝘁𝗵𝗲𝗻 𝗹𝗲𝘁 𝗿𝗲𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 𝗺𝗮𝗸𝗲 𝗶𝘁 𝗲𝗮𝘀𝗶𝗲𝗿.

— Inspired by Gretchen Rubin

⭐️ 𝗛𝗮𝗯𝗶𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿:

Willpower is useful at the beginning.

But the goal is to make the behavior feel less like a decision over time.

⭐️ 𝗟𝗲𝘀𝘀𝗼𝗻:

Habits reduce the need to decide.

One of the biggest mistakes overwhelmed professionals make:

𝗧𝗵𝗲𝘆 𝘄𝗮𝗶𝘁 𝘁𝗼𝗼 𝗹𝗼𝗻𝗴 𝘁𝗼 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗲 𝗰𝗮𝗽𝗮𝗰𝗶𝘁𝘆. 🙊

Instead of speaking up early, they think:
“I’ll just push through.”
“I’ll figure it out.”
“I don’t want to disappoint anyone.”

Then eventually:
• deadlines pile up
• stress increases
• resentment builds
• performance drops

Clear communication is not weakness.

One phrase I often share with clients is:

“𝙃𝙚𝙧𝙚’𝘀 𝙬𝙝𝙖𝙩 𝙄’𝙢 𝙘𝙪𝙧𝙧𝙚𝙣𝙩𝙡𝙮 𝙬𝙤𝙧𝙠𝙞𝙣𝙜 𝙤𝙣. 𝙒𝙝𝙖𝙩 𝙬𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙡𝙞𝙠𝙚 𝙢𝙚 𝙩𝙤 𝙥𝙧𝙞𝙤𝙧𝙞𝙩𝙞𝙯𝙚?”

That shifts the conversation from panic to problem-solving.

𝗖𝗵𝗮𝗻𝗴𝗶𝗻𝗴 𝗮 𝗵𝗮𝗯𝗶𝘁 𝗰𝗮𝗻 𝗳𝗲𝗲𝗹 𝘂𝗻𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲, 𝗯𝘂𝘁 𝘁𝗵𝗮𝘁 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝗶𝘀 𝘄𝗵𝗲𝗿𝗲 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗯𝗲𝗴𝗶𝗻𝘀.

— Inspired by George Gurdjieff

⭐️ 𝗛𝗮𝗯𝗶𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿:

The hard part is not proof that you are failing.

It is often the moment your old pattern starts to loosen.

⭐️ 𝗟𝗲𝘀𝘀𝗼𝗻:

Discomfort can be part of the change.

A client recently told me:
“𝘐 𝘧𝘦𝘦𝘭 𝘭𝘪𝘬𝘦 𝘐’𝘮 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘢𝘭𝘭 𝘥𝘢𝘺 𝘢𝘯𝘥 𝘴𝘵𝘪𝘭𝘭 𝘧𝘢𝘭𝘭𝘪𝘯𝘨 𝘣𝘦𝘩𝘪𝘯𝘥.”

After talking through her schedule, the issue wasn’t laziness or lack of effort.

𝗜𝘁 𝘄𝗮𝘀 𝗰𝗼𝗻𝘀𝘁𝗮𝗻𝘁 𝘁𝗮𝘀𝗸-𝘀𝘄𝗶𝘁𝗰𝗵𝗶𝗻𝗴.

Every 10 minutes:
• a message
• an email
• a coworker
• another request
• another “quick question”

Your brain needs time to fully lock into a task.

When your attention keeps getting pulled away, even simple work starts feeling exhausting.

One thing I encourage clients to do:

𝗖𝗿𝗲𝗮𝘁𝗲 𝗮𝘁 𝗹𝗲𝗮𝘀𝘁 1️⃣ 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗲𝗱 𝗯𝗹𝗼𝗰𝗸 𝗼𝗳 𝘁𝗶𝗺𝗲 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆 𝘄𝗵𝗲𝗿𝗲 𝗻𝗼𝘁𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 𝗮𝗿𝗲 𝘀𝗶𝗹𝗲𝗻𝗰𝗲𝗱 𝗮𝗻𝗱 𝗶𝗻𝘁𝗲𝗿𝗿𝘂𝗽𝘁𝗶𝗼𝗻𝘀 𝗮𝗿𝗲 𝗹𝗶𝗺𝗶𝘁𝗲𝗱.

Even 45 focused minutes can completely change how productive you feel. ⏳

One of the most meaningful parts of coaching is hearing how clients feel after our sessions.

Sharing a few anonymous pieces of feedback 🥰