Coach Brandon

Get Off Your Arse

noreply@blogger.com (Brandon Johnston) — Thu, 16 Apr 2009 15:39:00 +0000

You're in a slump at work, or you're not working at all. You find yourself being negative and blaming those around you including your boss, family or friends for your lack of sleep, poor performance or bad attitude.

It's time for a wake up call.

Get off your arse and get some stuff done.

It's not your family or nagging boss that's the problem, it's you. Take note of what it is you're complaining about and look for the underlying cause.

Is your boss nagging you about slow sales or a project that's late? It's most likely not that your boss is having a bad a week. It's more likely that your boss has identified something you're either not doing well or aren't doing at all.

Criticisms whether from inside ourselves or from others usually have a basis in fact. Listen to yourself and those that know you best. Identify the problems that need attention and get some stuff done.

When you're done fixing the problem, don't look for a pat on the back for doing something expected of you. Turn to the next problem and fix it.

Before long you'll find you have a better attitude and your friends, colleagues and family aren't so bad after all.

Now stop “hangin' out” on the internet and get some stuff done!

Inspirational Meditation - The Power of Positive Thought

noreply@blogger.com (Brandon Johnston) — Thu, 19 Mar 2009 17:02:00 +0000

A friend was diagnosed with cancer about 4 years ago. He fought like all cancer patients do to rid his body of the disease. He endured chemotherapy and radiation treatment. After months of doctors visits, the doctor gave him less than a year to live.

Though thoroughly exhausted, he set his mind to regain control of his life.

He started a routine of meditating on a mental image nightly before going to sleep. The image he focused on was angels coming down from heaven and carrying his cancer away. He continued this process for months until one day he was declared cancer free.

Four years later and this friend is still cancer free, living life to its fullest.

Taking Care of Your Image

noreply@blogger.com (Brandon Johnston) — Mon, 02 Mar 2009 16:03:00 +0000

Contributed by Guest Blogger, Jodi Reichstadt

In today’s competitive job market, you have to be extra aware of yourself in order to land that next job. Whether you’re just entering a job market, doing a career change or re-designing yourself due to a layoff, personal attentiveness is key.

How much do you know about you? Well, have you Googled yourself lately? If you’ve captured the attention of your next employer, chances are that they have.

I recently attended a conference where the focus was managing your image on the Internet. The major corporations are now hiring “Online Image Managers”. These people’s focus is to seek and find items that could blemish their reputation and/or control conversations about the brand’s they represent.

What this means to you is very important looking towards the future. You need to tread lightly where social networks are concerned. I’m sure you’ve heard stories of people calling in sick only to be “tagged in the amazing party pictures from last night”. Having a billion friends on your MySpace or Facebook as well as a plethora of “connections” on Linked In or “followers” on Twitter may come back to get you in a negative way. I have a client who had someone impersonate him on Twitter, putting up a profile with his picture and bio information. This is a serious infraction of “you” and how you want others to see you, especially in today’s job market. My client is fighting to have it removed before any real damage can be done.

Since the competition for jobs is fierce and there are hundreds of applicants that look as good as you do, take an inventory of yourself. Is it time to clean out the closet and remove behaviors from your life that could potentially harm? Is it time to remove someone from your “network” that may have a negative reflection on you? It’s important to understand that everything you do online is written forever and you need to pay attention to yourself in addition to how you comment on other people’s topics of conversation; anything negative could be perceived by a potential employer as a “deal-breaker”.

Take care of yourself inside and it will show on the outside. Take care of yourself on the outside and you won’t need to worry about finding yourself being passed up for the next opportunity. Think first so you won’t have to waste your time or energy cleaning up messes that will destroy the image you are working dutifully to build.

This entry was contributed by guest blogger, Jodi Reichstadt of The Publicity Studio. Jodi is a public relations and marketing guru specializing in new media forms like Twitter, Facebook and MySpace.

Redefining Success - Part 1 of a 2-Part Series

noreply@blogger.com (Brandon Johnston) — Sun, 08 Feb 2009 19:48:00 +0000

Have you heard the saying “With success comes happiness?” Is that true? What comes to mind when you think of “success”? Traditionally we rate a persons success in terms of income, possessions, the “big job” and the power held. Traditional thinking would suggest that if you achieved all of those things you would be very successful and in turn a very happy person.

Some time ago, a woman described her husband to me as “very successful”. She continued to tell me that he had a “big job” as an engineer working for city planning commissions and made a lot of money. Further they lived in an above average sized home in a wealthy suburb and they sent their kids to private school. According to traditional thought, he was a successful person. You know where this is going, don't you? If happiness were dependent on success, then why had he asked her for a divorce?

It is hard to imagine an unhappy person being truly successful.

WHAT IS "HAPPINESS?" - A COACHING EXERCISE

Ask yourself these questions:

What ideas come to mind when I think of “happiness”?

What makes me happy? And what is the underlying issue or idea that contributes to that happiness?

When do I feel the most happy?

Happiness will be defined by everyone differently, but I suggest that there will be a few common themes.

Service: Many people report that they are most happy when they are helping other people. Some people will say “When I am making a difference.” The idea is that you are serving to help people or a group of people in some way. This is true for me and a significant reason why I am in this profession.

Satisfaction: Happiness in terms of satisfaction boils down to being free of “want”. Being “wantless” could be being free of monetary needs, but more likely it means being content with who you are and what you stand for. Being truly satisfied with where you are in life is the theme.

Meaningful Relationships: Overwhelmingly, people describe relationships as a source of happiness for them. Spouses, parents, kids and friends are important factors in personal happiness. Quality interactions with loved ones that minimize superficial give and take and focuse on meaningful discussion and mutual support give way to happiness. Similarly, discomforting interactions with bosses, family members, colleagues and friends have the opposite effect and can reduce happiness. I have lived by this motto for years: If someone is not adding anything to your life, then they have no reason to remain in your life. Subscribing to that ideal requires deep insight and making difficult decisions.

Wisdom: Happiness is reported by some people to be related to wisdom and knowledge. Wisdom is not the same as being highly educated. Education does not necessarily guarantee happiness, success or an understanding of life's issues. Having experienced the roller coaster of life, people often feel more at ease and more happy with where they are. They have enjoyed the highs and survived the lows and through their journey they have come to understand the human spirit. They can achieve wisdom which provides insight and perspective that contribute to happiness.

Do any of these themes ring true for you? Have I missed something that you consider an important part of your personal happiness? Please comment or email your ideas.

WHAT IS "SUCCESS?" - A COACHING EXERCISE

Ask yourself these questions:

What qualities in other people do I consider successful?

What qualities do I have that I consider successful?

What personal and professional characteristics do I have that other people value as successful?

As with happiness, success will be defined differently by virtually everyone. I propose however, that a new definition of success should rely less on monetary success and more on achievement of personal happiness. Monetary success and happiness are not mutually exclusive, but they are not dependent on the other either.

In Part 2: Meeting your personal needs through your job and defining your professional success in terms of happiness...

(Brandon Johnston is a Life and Transition Coach assisting people discover success and happiness in life and work. Brandon can be reached by email at brandon@coachbrandon.net, or by phone through the IMAGINE SOLUTIONS GROUP at 612.326.4717.)

What Your Resume Doesn't Say is as Important as What it Does

noreply@blogger.com (Brandon Johnston) — Mon, 02 Feb 2009 15:42:00 +0000

Savvy hiring managers scan numerous resumes quickly with the intent of filtering them into a small and manageable number of candidates. Presenting only part of the picture on a resume can get you pitched to the discard pile and is sure to spark the “Thank you for expressing interest in XYZ Corp... Your resume will be kept on file for future consideration,” email. Because everyone has a slightly different style and is looking for a different candidate it's impossible to say what needs to be included or excluded. However there are a few things you should consider when building or revising a resume.

In broad terms, there are only three kinds of resumes: The “Newbie,” The “Experienced” and The “Focused.” Each resume has its distinct advantages and can be equally disadvantaged. Understanding what type of resume you have can help you identify areas needing extra attention.

The Newbie:

Welcome to the working world. Here you will find 1000's of people with similar or better experience as you clawing for the same job. You're a “Newbie.” Students and stay-at-home parents are most commonly Newbies, but you might have your own reasons for landing in this category. You'll need to remind yourself that everyone applying for this position starts at the same place, with a piece of paper. Your advantage over other candidates might be that you have few preconceived notions about how things should be, you are open to new ideas and “mold-able” for organizations with strict procedures. Your challenge in creating a resume is clearly defining your skills and experience without relying on the traditional “work experience” category.

The Experienced:

You've been around the block and your work experience shows it. You've had multiple jobs in varying industries. You might even have gaps in employment. You're an “Experienced” candidate. Your work experience says a lot about who you are, but might not reflect the right image. You've bounced around, tried new things and have gained experience and wisdom along the way. For the hiring manager it will either be big a big red flag (“This person has no focus and lacks commitment.”) or an exclamation point (“A creative, out-of-the box thinker with many capacities.”). The “work experience” category will tell the manager “what.” You need to fill in the blanks with the “why” and “how.” Bringing it all together to create interest and understanding is the challenge.

The Focused:

A straight forward career path from school to where you are today is the hallmark of the “Focused” candidate. Your degree led you to your fist job and you might still be there today. If you branched out it was to other organizations in the same field where you performed essentially the same role. You expanded your career by accepting new responsibilities along the way. You have succeeded in passing the first test of most hiring managers, the continually employed test. Your resume however doesn't likely give much insight into the real “you.” Your challenge is to express yourself in terms of passion and drive. While doing so, you might give some insight into personality and special interests.

These are the basic types of job applicants that hiring managers come across. Depending on the job you're applying for, your resume can get flicked into the circular file simply for falling into one those categories (“He doesn't have enough work experience to do this job effectively.” “She lacks the focus necessary to do this job effectively.” “He's too set in his ways to do this job effectively.”)

Whether you are creating a resume from scratch, or revising an old one, consider how you can present yourself in each of the three ways at the same time. The resulting resume is likely to keep you in the running and produce more follow-up interviews.

(Brandon Johnston is a Life and Transition Coach assisting people discover success and happiness in life and work. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717.)

Great Achievements - The Big Story Behind Small Ideas

noreply@blogger.com (Brandon Johnston) — Wed, 21 Jan 2009 19:17:00 +0000

You might not know the story behind Post-it Notes. The amazing glue that leaves no residue and allows Post-its to be used again and again, was developed 10 years before a use was discovered for it. As it happened, 3M employee Art Fry was struggling to keep his bookmark from falling out at church. He remembered that his coworker had invented an interesting adhesive and he gave it a try. Soon Art was putting the glue on small pieces of paper and sticking them to his filing cabinet. Years went by before 3M finally launched the product.

When I was putting IMAGINE Employee Assistance Program LLC together with my business partner, we were tossing several potential names around for the business. My 14 year old daughter was browsing through the list when “Imagine” grabbed her attention. She grabbed a pencil and started scribbling some ideas on a piece of paper (It was actually a purple Post-it and I'm now wondering how many business ideas have been jotted on Post-its). She was pretty excited when she presented me with the Acronym she had come up with.

Inside Many Achievements Great Ideas Need Exploring

I'm admitting now that at first I wasn't all that excited. The name didn't seem to fit with the employee assistance program we were launching, but I kept thinking about it none the less. It was catchy.

About a week later I set out to formalize my coaching practice which I had informally been doing for some time. I found myself again debating various different company names when “IMAGINE” hit me like a laser right between the eyes. That's what coaching is all about; exploring ideas and turning them into measurable achievements. I like the acronym and it's staying.

In a small way, the choosing of my company name is like the Post-it story. A small quirky idea that wasn't exactly right for one business idea, is entirely perfect for the other. The lesson is that no matter how silly an idea seems to start with, there is always the possibility that it can work if not immediately, at some other place or time.

During goal development and brainstorming sessions, ideas tend to pour out. I suggest to clients that they keep these notes and refer to them when they're stuck or in a rut. Items that were overlooked previously may be just the solution they're looking for.

Integrity -vs- Deception

noreply@blogger.com (Brandon Johnston) — Fri, 16 Jan 2009 22:41:00 +0000

I met an Amway salesman this week, except he didn't tell me he was an Amway salesman.

I've come across this pitch so many times, I could probably give it. “I'm an online distributor of household supplies. I have a web store that provides all of the things you can find at a big box store and at unbeatable prices.” The pitch continues, “I'm looking for strong, talented people that really want to better their lives.”

WHOA! The conversation went from owning an internet super store to looking for a “few good men.”

What is it about these guys that they can't tell you what they sell and who's writing their paychecks? I conversed with this guy for better than 30 minutes and not once did he mention that he is an Amway distributor or that they've renamed their business Quixtar. Could it possibly be that they know Amway and Quixtar are synonymous with deceptive sales people and boring coffee meetings at Denny's?

Whether it's your business or your personal life, it's imperative that you have integrity and practice honesty in everything you do. Integrity means always doing the right thing even if you will personally suffer. Integrity means making difficult decisions and following through. Integrity means we can trust each other. It's the opposite of deception. It's the antithesis of misleading.

I refuse to purchase from businesses that lack integrity or fail to follow through on promises. I refuse to be anything more than an acquaintance of anyone that is dishonest.

When you're making plans for a new business endeavor or looking into a new job, ask yourself, “Will I be able to tell everyone I meet that [I am in this business] or [I work for this company]?” If you hesitate in the slightest about answering “yes,” it's likely you are acting in conflict with your value system. Chances are integrity and forthrightness will prevail in your subconscious.

Afterward: I personally don't have anything against Amway or Quixtar (the same thing). In fact it is a business model that works for some people. My experience however is that the “distributors” of Amway don't talk about “Amway” or “Quixtar” until you are well into their coffee presentation. My preference, as someone who has been through a couple of these meetings, is to have all of the information up front rather than vague, canned phrases. In other words, a little less deception please!

(Brandon Johnston is a Life and Transition Coach assisting people discover success and happiness in life and work. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717.)

Are You Happy?

noreply@blogger.com (Brandon Johnston) — Wed, 14 Jan 2009 16:51:00 +0000

Answer this question right now...

“Are you happy?”

There are many things in life that effect our happiness. Most of them are things, people and actions that we can't control. It's probable the secret to happiness that most of us do naturally, but give little thought to, is just “being” happy. Separating ourselves from external problems and keeping a positive frame of mind allow us to “be” happy.

Still there are days that seem extra difficult and it becomes a challenge to stay on top of the happiness pillar. During these times it helps to have a few tricks to make happiness easier.

Try these:

Write a letter of gratitude. A study by Kent State University found that when people express gratitude they report being happier. The added benefit is that you'll also make someone else happy!
Learn a new joke. Everyone likes jokes, but not everyone can remember them. There are 1000's if not millions of websites dedicated to jokes and riddles. Learn a joke and share it with someone. You'll be happier for doing it even if it's a bad one like this: “What did Batman say to Robin before they got in the car? Robin, get in the car.” (Borrowed from parentinghumor.com)
Call a friend you haven't spoken with for a while. As all facebookers know, getting in touch with old friends stirrs up all kinds of good memories. Sharing the experience with one in particular with bring you both happiness.
Choose to be happy. I couldn't leave this one out. It's your decision. Making the right one is easy.

(Brandon Johnston is a Life and Transition Coach assisting people discover success and happiness in life and work. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717.)

Masking Anger as Grudges - "Does this help?"

noreply@blogger.com (Brandon Johnston) — Sun, 11 Jan 2009 23:28:00 +0000

Many of us have what we like to call “grudges” that we hold against people and organizations that have either caused us hardship, or threaten our sense of safety. Although we call them grudges, but they are actually manifestations of anger that we have yet to resolve.

Years ago I wrote an editorial piece in “The Daily Cardinal,” a student newspaper in Madison, Wisconsin. I presented an argument that was logical and well thought out. The next day “The Daily Cardinal” ran an editorial cartoon portraying me as an anti-Semite complete with a swastika on my sleeve. What the author failed to consider was that I have very close Jewish relatives and often celebrated the Jewish holidays with them. The accusation was entirely false and yet I was emotionally hurt. I reread my original piece several times trying to decipher what information the cartoonist had considered anti-Semitic. In fact, there was nothing in my writing or elsewhere that would lead someone to think that I was anti-Semitic. Why then did the cartoonist characterize me in that way?

As a young college student, I had never been publicly scrutinized. It was a shock to my self esteem and caused me to stay clear of public criticism for years afterward. What I realized much later was that the cartoonist, who by the way didn't sign the cartoon with a name, but rather a pair of initials, had been holding a grudge against me for something that had happened long before I wrote that piece and for something that had no correlation with his accusations. I often wonder if he felt any relief after drawing that cartoon and having it published. It is clear that his actions were made out of anger rather than rational thought. If he had addressed the issue with me directly I would have been able to understand his position and we could have possibly worked things out. In contrast, he chose to make a blanket statement about my character that was entirely false and served no purpose other than to confuse the people who knew us both personally. He let his anger get in the way of rational thought and in the end, he positioned himself as being irrational and spiteful.

I once considered it normal to carry anger around as “grudges.” Grudges are not normal and they are not healthy. Holding negative emotions inside rather than addressing them, can have negative effects on your personal and professional lives. Further, grudges carried by one person are often passed among other people in similar social circles. The simple act of carrying a grudge spreads ill will among like minded people and spreads negativity. To what ends does that serve?

Two things all people should be able to do when they are angry are:

Tell yourself that you and only you are responsible for your actions. The same is true for everyone else. If you are responsible for your actions, then your neighbor is responsible for his actions. You cannot control the actions of others. Tell yourself, “he did that because of his issues, not mine.” When you make this distinction in your mind, then you will automatically free yourself from the emotions tied to anger.
Address the subject of your anger directly. If you are angry about something that someone did to you, address the issue directly with that person. Make a real attempt to understand that persons perspective and clearly state your concerns. You may find that the other person is not capable of seeing your side, but you will feel better that you have addressed the concern. If you are carrying a grudge against a company or organization, ask yourself what purpose your anger is serving. If you can identify the purpose for your anger, you can find an alternative means of serving the same purpose.

Merriam-Webster.com defines a grudge as “to be unwilling to give or admit.” If you find yourself carrying grudges, you might consider “admitting” that you are responsible for your own actions. Admitting your responsibility is the first step in creating success in your life. When you can free yourself of the binds, real or imagined, that other people have put on you, you will be able to move toward the attainment of your goals.

(Brandon Johnston is a Life and Transition Coach assisting people discover success and happiness in life and work. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717.)

Do You Have the Gumption to Achieve Success?

noreply@blogger.com (Brandon Johnston) — Fri, 09 Jan 2009 01:42:00 +0000

A study by Yale University in 1953 concluded that people who set goals and write them down are not only more likely to achieve them, but they are happier people than those who don't set goals. You may not have heard about that study, but you've probably heard the results time and again.

How are your New Years resolutions coming along? Have you given up yet? If you haven't written your goals down, you are far more likely to fail at achieving them than you would be if you take the next steps.

Convert your New Years resolutions to goals. Converting the resolutions to goals formalizes the action of goal setting.
Write down your goals for the year. Don't leave any out – write them all down no matter how ridiculous they seem.
On another sheet of paper, categorize them by order of importance to you. Create 5 columns labeled one through five and with “1” being the most important, place all of your goals into the appropriate column.
On yet another sheet of paper, write all of the goals from category 1 and place a target date for achievement.

If you do those four things, the statistics say that you will be more than twice as likely to reach your goals than you otherwise would be. Take the next steps and you are almost guaranteed to find success.

Frame your categorized goals and your dated goals and hang them over your desk, or somewhere you will see them daily.
Except for any goals that are entirely private in nature, tell the important people in your life about your goals.
Seek advice from trusted resources on how you can attain your goals.
Identify obstacles to achieving your goals. Write down the things you need to do to overcome the obstacles.
Put the target dates on your calendar and set reminders at regular intervals for milestone achievements.

There's one final thing you need to do: “Be the part.” If your goal is to lose 20 pounds, act as if it's already gone. Exercise and do the things you plan on doing when the pounds are gone. Think of yourself as 20 pounds lighter. If your goal is start a new business endeavor or get promoted in your current position, this can seem like a difficult thing to do, but it's not. Tell people about your new company. Ask for and accept new responsibilities at work. Dress as if you're the boss. Find your ideal self in everything you do, and you will discover the rewards of goal attainment.

Can you do this? You can! If you don't believe me, contact me and I'll show you how.

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Power Thinking

noreply@blogger.com (Brandon Johnston) — Thu, 01 Jan 2009 18:35:00 +0000

It's an amazing phenomenon: Your thoughts determine your every action and emotion.

Pause for a moment and reflect on the implications of that statement.

While driving in your car, someone cuts you off and abruptly steps on the brakes. You have the option to cuss, swerve, use foul gestures and emit any number of negative emotions and actions. You have the option of being angry and dwelling on the evils that person is spreading.

Or you can say to yourself, "I am calm, cool and collected." "I am in control." "I am responsible."

Responding to negative stimuli with anger, frustration and negative emotions will produce further consequences for your body. Your muscles will tense. You might get slightly nauseated. You might start sweating and your voice might get shaky.

Responding with a positive, self-responsible thoughts will produce calming and strengthening effects on your body. You will feel in control and relaxed.

At work you can choose to belittle your coworkers for not meeting your expectations for timeliness or production value. You can choose to pass negative rumors and complaints about your boss and the company you work for. Doing these things will make you less productive, less likable and less likely to succeed.

The other option is to tell yourself that you are exceeding the expectations of others, that you are in control and that you are responsible for your own success. Taking this path, you will succeed, be in control of your destiny and will surpass the expectations of others.

Positive thinking not only effects our internal happiness, but it also effects the way in which other people see us. Positive people are more likable, are more likely to succeed by fostering positive relationships and are more likely to be promoted or rewarded for their achievements.

If you make just one change in 2009, let it be that you convert your internal, self-talk from negative to extremely positive. Doing this will subconsciously tell your body and your peers that you are in control and responsible for yourself.

Pre-New Year's Resolution

noreply@blogger.com (Brandon Johnston) — Mon, 29 Dec 2008 16:13:00 +0000

This New Year's Eve resolve to be healthy, safe and wise.

Many of us enjoy indulging in food and libations on New Year's Eve. Ringing in the new year with a big celebration might be just what we need after a long 12 months of economic bad news and an election campaign that seemed to never end. Over indulging can have some nasty consequences that make the first day of your new year... less than enjoyable.

Health:

Prepare for your evening of fun with some care for your body. Get some exercise early in the day. This will boost your energy in addition to burning some calories. Eat three good meals. You'll likely be eating snack food later in the evening without much nutritional benefit, so get your nutrients early. This will also curb your appetite later making it easier to say "no" to the extra helping of Cheetos. Some healthy actions today will help you feel better tomorrow and next year for that matter.

Safety: Know your limits. We all know that alcohol reduces our inhibitions and our ability to make accurate judgements. If you are driving, don't drink. If you're going to drink, take a cab or treat yourself and friends to a limo for the night. Nothing says "fun" like having a professional driver moving you about. If your designated driver is indulging, make alternate travel plans for yourself and your driver. I can't imagine that New Year's Day in jail, or worse the hospital, can be any fun.

Wisdom: You are sure to encounter several people that are enjoying the celebration just a bit more than you. You'll know them from their twisted gaits, or their loud voices. Engaging in political discussion or emotional debates on New Year's Eve is fruitless. Be wise, not smart. Wisdom is knowing when not to engage in drunken battles. Save your smarts for inspired conversation at a later date.

Have a Happy New Year!

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

noreply@blogger.com (Brandon Johnston) — Mon, 22 Dec 2008 17:06:00 +0000

Americas Fascination with Pirates

Mention the word "Pirate" and we are all likely to produce similar mental images. We think of the Jolly Roger, menacing ships, swords and skull caps. We are also likely to think of pirates like Blackbeard, Captain Jack Sparrow and Captain Hook.

Although their contemporary counterparts are looked upon with disdain, Americans hold our pirate history, factual and fictitious close to our hearts. We take our children to see pirate movies, buy them pirate swords and pistols and we read them bedtime stories about pirates, both good and bad.

Some of us adorn ourselves with pirate images. Pirate tattoos are common on adults at all levels socioeconomic status. Harley Davidson and other motorcycle riders frequently dress themselves in garments carrying images of the Jolly Roger. A new television show on Animal Planet follows the journey of an anti-whaling vessel that flies the Jolly Roger flag on its mast.

The images are plentiful and common.

What is it about the American psyche that attracts us to Pirates? As part of a project I am working on, I am collecting your thoughts about Pirates in the American culture. What affectionate images of pirates or piracy do you hold? What part of the pirate culture is attractive to Americans and Why?

Your comments are greatly appreciated. If you use your name (real of fictitious), you will be cited in any future writings or productions unless you request otherwise. If you prefer not to be cited, please sign the comment, "Anonymous". You can also email your comments to me directly.

Surviving the Layoff Part 2

noreply@blogger.com (Brandon Johnston) — Tue, 16 Dec 2008 22:21:00 +0000

With pink slip in hand, you dive into the uncertainty of unemployment in a down economy. Getting yourself back on track might not be as easy as you think. Take my word for it, not all advice is created equal. Gainfully employed or unemployed, there are some things you should know about navigating a layoff, firing or “downsizing”.

Read Part 1: Preparing for Job Loss if you haven't already.

For the last week I have been conducting an informal study on Twitter. I set up a search for “Job Loss," “Fired” and “Lost my Job” in TweetDeck. Not surprisingly I found that many people are talking about either losing their jobs, or have just lost their jobs. However, I was surprised at the volume of hits I'm getting on the search. As it turns out, at least once a minute during the test, someone on Twitter is writing about these terms. I am receiving 60 to 100 hits per hour. That's a lot of people worried about their employment future.

If you are one of these people, or if it is remotely possible that you might find yourself unemployed in the near future, there are a some things you need to know about not only surviving the layoff, but thriving in it and acquiring new employment. By following the recommendations below, you will quickly find yourself on the track to a new future.

Preparing for the Journey Ahead

Keep a Secret: Don't tell anyone! “Whoa! Wait a minute.” You're thinking, “I've always been told to tell everyone I know and spread the word.” Spreading the word comes later – after you've had time to prepare yourself. Of course you'll want to tell your family and maybe a few close friends, but don't overdo it.

Layoffs are incredibly stressful. The heart races and our emotions go on a binge of anger that purges into sadness and often despair and depression. Speaking your mind at this time will put you at risk of burning bridges that you may need later. Being angry at your ex-employer, the country and the President are normal feelings. Stay positive and refrain from commenting on your situation. How you handle yourself under these circumstances will either put you on the right course or set you adrift in uncharted waters. Grab your life vest and jump in the boat. You're on an exciting journey. (Time Allotted: From termination (or notice thereof) until you are 100% certain you are ready to present yourself.)

Vacate Yourself: That's right, take a personal mental vacation. It is important that you release yourself from anxiety and stress as much as possible. Make time for yourself to clear your head daily. This is an important step, but don't dwell here. Your personal mental health time should be limited to 30 to 60 minutes a day, no more. Seek assistance from your family by asking them to let you “be” for just an hour each day while you reset your head. If you use this time properly and frequently, you will find that you are better able to tackle your day while keeping your anxiety to a minimum.

If you are not versed in meditation or self-hypnosis, make your first of very few post-layoff purchases a meditation or relaxation CD. Body scan relaxation is a great way to introduce yourself to this relaxation technique. There are literally thousands of them available. Try one from your library before purchasing if you are uncertain about what you want. I frequently use the “Body Scan and Sitting Meditation” by Joe Nelson. (Time Allotted: Start immediately and continue throughout your life.)

Get Fit: Thirty to 45 minutes of exercise daily is essential to keeping your physical and mental health. During periods of high stress, your body will show signs of fatigue as it fights to keep you going. Both your physical body and your ability to concentrate will suffer. This is not the time to let either your appearance or your ability to think straight decline. Exercise will clear your mind allowing you to focus better and will keep you attractive while you travel through life. (Time Allotted: Start immediately for 20 to 60 minutes per day for the rest of your life.)
Plot your Course: You wouldn't venture into open seas without a map and compass. Don't look for employment without a plan of action. Employers have more options for hiring people than ever before. You need to set up an action plan that prepares you quickly and thoroughly for direct communication with potential employers.

Identify what type of position you will be looking for. What job titles fit this position?
Write-out what the ideal job description might look like.
Short of the ideal job, what other positions would you accept if in a pinch?
What other industries would your skill set fit into?
Would you consider changing the industry you work in? For instance, you might have been programmer at an internet marketing company. You would have a steep learning curve to adjust to a non-profit focusing on sharing rides for the disabled. Would you consider a change like this in your career?

When you have clear definition of what you will be looking for, plot it on paper. Rate your options on a scale from one to five with one being your first choice. This will be your job guide when you discover new opportunities.

Packing the Briefcase: Your briefcase needs to contain 4 things. Don't leave the shore without them.

Resume
Case Studies
Cover Letter(s)
References

The Resume: Only after you have determined what you are searching for and where you are going to do it, should you prepare your resume. Your resume is You. It needs to clearly and concisely describe who you are, not just what you've done. It also reflects where you are going. Trained and experienced recruiters will review your resume along with possibly hundreds of others. Your resume will need to clearly show your successes and achievements. These things tell the recruiter much more than a job title or the name of a previous employer does, although they can be important as well. A strictly technical resume gives the reader a sense of what you can do, but doesn't tell them anything about you. Chances are there are a dozen resumes on that persons desk with the same skill set. How will you reflect who you really are?

A fantastic resume will also show the reader where you are going in your career. Often this is done in the “Objective” paragraph, but it is just as important to demonstrate your path throughout the resume.

Case Studies: In addition to a resume, you should be prepared with one or two “Case Studies”. Case studies are examples of success during duress or other achievements. Usually your case studies are stories or anecdotes that you keep in the back of your head for the interview. I suggest however, that you write them out.

Typical interview question: “Give me an example of one time when you overcame all odds and were successful?” You will get a question like this at an interview. If you are not prepared, you will stumble. By preparing a couple case studies in advance, you will not only force yourself to mentally revisit your past, and thereby refreshing your memory about prior achievements, but you will also be more confident in the interview and display less stress. Write a couple case studies that reflect different aspects of your personal achievements and study them.

Cover Letters: Second on my list of the most difficult things a person has to do in their life (the first being the resume), the cover letter is usually the very first thing someone reads about you. Much has been written about cover letters, but my advice is simple and straight forward. You will need a new cover letter for every resume you send out. It must be directed not only toward the position you are applying for, but also the company and the person who will be reading it. In addition, it needs to be clear, easy to read and explain why the reader not only needs to look at your resume, but hire you. Easy, right? It's not and this article cannot possibly contain enough information to solve this problem for you. Here are a few tips to get you started:

Address it to the person that will be reading it. “To Whom it May Concern” shows that you: a) haven't done your research, b) that you don't care enough about the job to do your research, and c) that you don't deserve the job.
Tell the reader how you found the job. Here's an easy way to show them that you are resourceful and may even know someone they know.
Tell the reader why you are absorbing their valuable time. Restate the skill set they advertised for and one by one describe why you meet their needs. You'll most likely revise this section for every letter you send.
Show the reader why you are better than 100% of the other applicants. What additional skill or experience do you have that fits perfectly with their advertised position, but was not spelled out. Your extra insight into their organization will make you stand out from the crowd. You will have to work hard find this information, but it will be worthwhile.
Show your confidence while remaining humble. You've told the reader why they need to hire you. Now you need to get the interview. Suggest a day to get together that you have relatively open. “I am free to meet with you on Thursday December 18^th. If that works with your schedule, please reply by phone at your convenience.” If the employer calls to make the appointment, answer the phone and get the interview. There might not be a second chance.

References: Hopefully during your career you have developed and fostered positive relationships with your employers, clients and coworkers. These are your references and we will cover more on them in the next section.

Quality resumes and cover letters don't happen by accident. They are thoughtfully created, and revised numerous times before they see the hands of a potential employer. There are numerous good books on the market that can get you started in the right direction, but you might consider working with a professional in the employment industry or with a coach that will give you direction and unbiased feedback. (Time Allotted: 1 Or 2 days. Get it done. You won't find work sitting on your duff. Work 10 hour days on your resume and cover letter template until they are ready.)

Write your speech: You've been keeping a secret. It's almost time to announce yourself. How are you going to present yourself? As the angry, shoved under the rug, pissed off ex-employee of XYZ Corp? Or as an excited to be free, reorganizing your life, ready to make a move employee of the year type looking for great organization to share your knowledge with? As someone who hasn't heard from you in the last couple days, I'd most likely want to hear from the latter rather than the former. Don't bore me with your sob story about how you were under appreciated or how the government hasn't done enough to save the working class. I might have just closed the largest deal of my life with your former employer and I might have voted for that political party you are slandering. That bridge is made of wood, don't burn it.

Be prepared to keep a light conversation with everyone you meet. Announce that you're on a new career path due to circumstances beyond your control. Prepare yourself to answer questions about your layoff without getting worked up and without professing any negativity.

Get your story straight and consistent. A potential employer might want to know why your prior employer let go of you and 9 other people while they kept 2 others. Why weren't you one of the two they kept? It might be difficult to find the answer inside yourself, but it's an important question to answer. Likely there is a good reason, namely “money”. Whatever it is, know the answer.

You won't be reading your speech. Rather it's a outline to follow that reintroduces you to someone, describes why you are getting back in touch (ie. Looking for work, seeking a reference or asking for a referral) and opens the lines of communications. By now you've created your job guide, so it should be easy to tell someone what type of work you are looking for. (Time Allotted: 30 To 60 minutes.)

Your the Captain. Pick your Crew: Having packed your bags, exercised and cleared your head of the negativity you had two days ago, it's time to recruit your crew. Grab the phone, your job guide, your speech and $20 bucks for coffee and hit the streets. Everyone you've ever met in your entire life is a potential reference or a source for job leads.

Sort that stack of business cards in your drawer by order of importance in your journey. Read through your contact database and make a note of everyone that will be a good source for you. Make a list of your contacts in two columns: References and Referral Sources.

Call your potential references first. You have the speech, use it. Ask them if you can use their name as a reference in your job search. Unless you've completely burned all the bridges in your field, you will get a “Yes”. Be sure to ask them if they know of someone you should call for a job lead. Your best job leads come from people you know. Not out of the newspaper. Lastly, ask your reference contacts to keep their ears open for a position you should investigate. This little touch places a subconscious note in the persons head that produces a surprising amount of job leads. This is your “crew”. They are the people working for you at least in some small way. Be sure to follow up with your crew when you get leads with a big “Thank you”. It shows them that you appreciate them and makes them feel good about helping you. It wouldn't hurt to send a follow-up letter to your references with a resume included. Asking them to kindly review the resume for their opinion will subtly entice them to actually read it and may spark an idea for a job lead. (Time Allotted: Depending on the height of your business card stack, this might take a while. Don't fret about the time, you're looking for work now!)

Set Sail: Your crew is working for you in the belly of the ship. It's your turn to drive.

Set your sights on the familiar referrals sources. Call all remaining potential referrals from your database and stack of business cards. As you did with your list of references, use your speech and ask for their assistance in locating a position that meets the specs of your job guide. If you don't get a lead, thank them and ask if you can send a resume for their files “just in case” something pops up or comes to mind. Getting a resume in the mail will spark their curiosity enough that they are likely to read it. As with a good brochure you receive in the mail, the simple act of reading it may produce “buy response”.

When you've exhausted the contacts in your network, expand your horizons to familiar job boards like monster.com, jobdig.com and similar places. Keep in mind the lessons from earlier. Research all of the jobs that interest you before sending a blind resume.

Be a spy: Not only is it a lot of fun to investigate new opportunities, it is necessary. As was discussed in the Cover Letter section, you need to know what you are applying for and who you are applying to. Gather as much information as possible before committing a resume and cover letter to a potential employer. Prepare some questions about the position, the company, the work group or anything else (except for salary inquiries) that intrigues you. Then start your investigation. It goes without saying that you should never break the law. If an employer specifically asks in the ad not to be contacted by phone, doing so means you are not a rule follower and you won't be likely to get the interview or the job. Try these things if it makes sense to do so:
Get a name: Many job advertisements, especially on online job boards, don't have the name of the contact person. A quick phone call to the company can get you this information and might even get you in touch with the right person. Ask the receptionist if you can speak with the person that is hiring for the XYZ position. If the gatekeeper locks you out, ask if you can get the name of the hiring person so that you may properly address the cover letter. You're being truthful and thorough. You'll most likely get the name. You might try calling later with the name in hand and your questions ready.
Research the company online: The company website will tell you a lot about most companies, but do a Google search as well. Read up on what others are saying about them. If the company has been cited in a business journal, read the article. You'll stand out in an interview if you reference an article you read. You're well informed and obviously interested in the position.
Investigate the position: Careful here! Don't try this if you are not fully prepared. If you are applying for an Account Manager position, a quick call to the receptionist will likely get you in touch with an Account Manager at your request. Ask to speak with one and you shall receive. Being open and honest will be serve you well. Let the Account Manager know that you are thinking about applying for a similar position. Ask some insightful questions about the position, it's client base, the work environment and the stability of the company. You will get some good information, but it's important to recognize that this tactic can sometimes backfire. The person you are speaking with may be the person being replaced or they may be disgruntled about something. Use caution.

Follow Through: Good sales people know that if you promise something, you need to get it done. It's easy to overlook the fact that promised to email your resume “in the next hour”. Not doing as promised will put you in a negative light and may lose the position for you. Likewise, not following up with a thank you note (hand written, of course), may tell the employer that you don't appreciate their time or that you just aren't interested in the position. A hand written note will tell the employer just the opposite; you appreciate them and look forward to hearing back from them.

Bring the Ship Back to Shore: If you follow the above advice, you'll be on your way to finding new employment. Extended periods at sea can make you a bit wobbly on your feet. To make sure you stay grounded and focused, remember to keep your exercise and relaxation time consistent. Doing so will increase your stamina and help control depressive episodes if the job search runs long.

When you find employment, it's important to thank you crew for their hard work. A quick call announcing your successful job search is a nice touch, as is a note. Make it personal and professional.

Surviving a job loss is a difficult proposition, but not impossible. Thousands of people are loosing their jobs daily. Finding new employment and getting your feet on the ground will require thoughtful preparation and often more time than we would like. Following a daily regiment is important to success. Be sure to treat your job search with the respect that you would a full time job.

One or two hours a day is not usually enough to quickly find employment. Working 8 to 10 hours a day, five days a week finding employment for yourself is your temporary job. If your job search will last more than a couple weeks and your funds are dangerously low, get a part time job to make ends meet. The stress of working two jobs will be less than the stress of losing your house or not being able to pay your bills.

For more information and health care tips, check out WEB MD

Part 1: Preparing for Job Loss: If you missed it, click here.

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Preparing for Job Loss (Part 1 of 2)

noreply@blogger.com (Brandon Johnston) — Fri, 12 Dec 2008 18:20:00 +0000

It's old news: "More Layoffs Today at XYZ Incorporated". I'm reading Tweets (Twitter) daily from people announcing that they either are going to lose their job, or they just did. Speaking from experience, losing your job is 1st) Scary, 2nd) Possibly Financially Devastating and 3rd) Depressing.

For a lot of men and women, we identify ourselves by our jobs. When we are introduced to new people, one of the first questions we are likely to ask is "So, what do you do for a living?" Losing a job sends our self-identity on a roller

coaster ride few of us are prepared to deal with.

A slight adjustment in focus now will prepare you for an uncertain employment future and may have the additional benefit of increasing your employability index.

Here are a few things you can, and should do now:

Network. If you're reading this, it's most likely because you found me on a social networking site. (See, I'm following my own advice.) Everyone you meet represents a future sale, knowledge database, or a source for future job referrals. Take time to get to know these people. Remember their names and something important about them and stay in touch.

I met a woman this morning that described her husband as a master networker. She further stated that her husband for 25 years has made at least one phone call every day to someone he hadn't spoken with for a long length of time. For him it's a routine that he doesn't break. She says that every time they travel, whether on vacation or business, he schedules a dinner or cocktail hour and invites two or three people he knows from the area. According to her, they always show up and often with two or three more people for him to meet. If you follow this method, you will have more friends and colleagues than you can imagine. If you really want to up the ante, introduce yourself to at least one person a day and put them in your call cache.

Educate Yourself. I'm speaking of real education. Formal education is important in creating your "paper" marketability. The more credentials you carry on your resume, the more doors that will open for you. Many employers offer at least partial tuition reimbursement for college courses or continuing education courses. Take advantage of this. If your employer doesn't offer this, do it anyway. (I am taking a course in mediation and parenting consulting at Hamline University this January).

I was discussing the job crisis with a gentleman I met this morning. He made the obvious but very important point that job seekers need to find a

way to differentiate themselves from other job seekers. He wasn't speaking in terms of using colorful resume paper, or having a Flash enabled web resume. He was saying that employers are more able to pick and choose the top talent because of the increasing numbers of unemployed. That means that your are competing against more people than ever before for fewer jobs.

Ask yourself, "What am I currently doing to make myself stand above all other employees in my department or company?" Chances are you know where you stand in relation to your coworkers. If you're not at, or near the top of the performers you run the risk of being replaced or downsized.

Taking steps now to educate yourself will not only help you keep your current position by helping you perform better, but will also make you more desirable to future employers.

Further, continuing education can not only be used to increase your desirability, but also simultaneously as a means to expand your career path to new areas of interest.

Stay Informed. Don't get left out of the conversation. Exposing yourself daily to a variety of subjects and discussions will develop and expand your knowledge base. How many times have you met a well educated person that couldn't maintain a conversation if you paid him to?

By reading a variety of columns and blogs each day, you will expose yourself to a world of information that you might not normally have access to and broaden your ability to engage people in different types of conversations. Read from trusted sources to keep up to date on current events. TIP: If you aren't using a RSS reader, start now and subscribe to numerous sites with an array of different topics. (Make this your first subscription by clicking the "subscribe" link on the right.)

Finally, ask questions about things you don't understand and absorb different view points from your own. By asking questions and understanding all sides of an argument, you will be better able to communicate with a larger volume of people and be smarter doing so.

Track Your Successes. In the heat of the battle, we engage people and negotiate deals without giving it a moments notice. Your employer expects this of you and therefore foregos the pat-on-the
-back and compensates you as agreed (hopefully). But when you are laid off, terminated or downsized, how will you remember all of the great things you contributed to your employers success?

Start a success journal today. I use Google Docs because 1) I'll never lose it and 2) because I can access it from anywhere. Use a notebook if you prefer, but don't forget to use it. Log your call volume if you are a sales person. Track your conversion rate. Monitor the gross sales and profit percentage you are contributing. Whatever it is that you are doing on a daily basis, write it down. Don't overlook the obvious. You won't in three months be able to remember everything you did, and you never know what your next employer might be looking for. This information will be priceless when it comes to updating your resume and writing a glowing cover letter.

Spend Wisely and Save Money. This goes without saying, but it's an important point. If you are suddenly without employment, what will you do to pay the mortgage? For the sake of argument, it will take you 3 months (13 weeks) to find new employment and receive your first check. If you don't have a minimum of three months salary saved for a crisis, start saving now. Not having an income in the future will create higher stress, anxiety and depression. That is a dangerous combination and will make it difficult, if not impossible to focus and concentrate on your your job search. Saving 10% of your salary each week, it will take you 2.5 years to accumulate 3 months salary. I suggest makin
g this a priority and putting away as much as you can afford to build this buffer as quickly as possible.
Exercise. We all know that frequent exercise is important for good physical health, but did you
know that it is important for mental health as well? Numerous studies have concluded that physical exercise will decrease anxiety, stress and depression. Exercise will increase your self confidence, self image and energy levels; all of which are important to being successful in business.

Self confidence and self image are tightly paired with success. If you feel good about yourself, you will be more confident and your performance at work and home will be better. Keeping your performance high will make it more difficult for an employer to let you go. In turn, if

you are terminated, studies have revealed that more physically fit men are more likely to be hired by an employer. (No citation available. I read that study about 5 years ago.) Will you have time to get yourself in shape

before your first interview after termination? Will your self confidence be convincing to potential employers?
Exercise now to manage your stress and you will be better able to handle extreme circumstances.

Next . . . Surviving the Layoff: What You Need to Know

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Surviving SAD

noreply@blogger.com (Brandon Johnston) — Tue, 09 Dec 2008 15:05:00 +0000

As winter rolls out its white blanket in the Midwest and northern states, I personally get very excited about the next several months. There is ice skating, skiing and snowboarding, snowshoeing, snowmobiling (or riding a snow machine if your in Alaska), ice fishing, sleigh rides with Santa and a plethora of other fun and exciting activities to do.

Not everyone feels the same way I do, however. The cold weather and particularly the lack of light in the winter months cause many people to suffer from Seasonal Affective Disorder (SAD), a common manifestation of major depression. As many as 17% of people (AAFP) experience winter SAD.

The effects can include:

Depression
Hopelessness
Anxiety
Social Withdrawal
Weight Gain
and more (Mayo Clinic)

It might be difficult for those of us that really enjoy the winter to understand this disorder, but it is real and it is common. I am not a doctor (and I don't play one on T.V.), but I believe that Surviving SAD can be as easy as making a few adjustments to your winter lifestyle.

Exercise has been proven time and again to lower anxiety and depression levels. It also releases endorphins in the brain that cause feelings of euphoria. Exercising often will not only make you feel better and keep you in shape, but it has a cascading effect on metabolism, allowing you to keep those pounds off and in turn have a more positive self-image.

Eating right will increase your energy and simultaneously control the weight gain often associated with the winter months. Stay away from high carbohydrate foods that tend to pack on the pounds. Stick with high protein foods for energy and muscle building nutrients.

Get Sleep. Our circadian rhythms can be set off balance by the change in light in the winter. Be sure you are getting enough sleep to support your new exercise regimen.

Be Social. Fight the tendency to hide under a blanket in front of the TV and get out and be with friends. Try new things and investigate new hobbies to do with other people. Positive social interaction energizes us.

Find Joy. Think positive has become a cliché, but for good reason. Look around and take in the splendor of nature. Right now there are two cardinals eating bird seed three feet from me out the kitchen window. It's beautiful out there!

Consult a physician. As I stated before, SAD is a manifestation of depression and I'm not a doctor. There are medical treatments for SAD including light therapy and medicines. Don't ignore the symptoms. If your exercise, eating, sleep, social and joy routines don't make a significant difference for you, seek professional help.

Brandon Johnston is a Life and Transition Coach. He can be contacted at brandon@coachbrandon.net for more information about living your life to the fullest potential.

New Years Resolution #1

noreply@blogger.com (Brandon Johnston) — Fri, 05 Dec 2008 17:47:00 +0000

This January 1^st, get your personal and professional lives in sync.

As your life and transition coach, I will help you organize and prioritize your goals for 2009. We will work together to balance your personal life with your professional life. If you have entrepreneurial aspirations, we will design and implement the path to success. As your life coach, I will provide you with the support, knowledge and motivation to find personal and professional success and happiness.

Consider these goals:

Spending more time with your family and children
Having quality relationships with friends and colleagues
Quitting a vice or habit like nicotine and alcohol
Changing careers
Launching a business venture
Learning a new skill or trade

These are just a few of the areas that I can help you explore.

Contact me today to schedule a free goal exploration session. There is no commitment necessary. If you know of someone in your life that will benefit from life balance, forward this message to them. It may be the best gift you can give someone this holiday season.

Brandon Johnston is a Life and Transition Coach providing career and life balance training. Call 612. 326. 4717 for more information or send an email to brandon@coachbrandon.net

Low Stress Holiday

noreply@blogger.com (Brandon Johnston) — Mon, 01 Dec 2008 17:52:00 +0000

The holiday season is not only upon us, it is now in high gear. Most of us feasted heavily last week with friends and family. Huge meals, extra portions, libations in excess and lots of "duff" building relaxation are hallmarks of Thanksgiving. Socializing with friends and family, we engaged in conversation from the mundane to the insightful and possibly sparked a few arguments. To wrap up our week, some of us indulged in some post-Thanksgiving shopping on "Black Friday" in preparation for holiday gift-giving.

The holiday season is full of joy for most of us, but it also brings us stress over finances, family issues, travel and health concerns. Here are some ways to keep your stress low this season and ring-in the new year in a healthy way with few regrets from the last month.

Ration your food intake. Over eating at holiday meals is common, but it leaves us uncomfortable in the gut and makes it difficult to get-out and exercise. Eat well and enjoy your meals, but don't overeat.

Indulging in holiday treats satisfies our taste buds, but does little to reduce our hunger. Consider healthy snacks like fruits and vegetables between meals and save the cookies and pies for desert.

Exercise often. Exercise is proven to contribute to lower stress, more happiness, a better self-image and to increase our metabolism. A brisk walk or a jog for 20 minutes each day will help keep your spirits high and help work-off those extra calories we intake during this season. If possible, get outside for your exercise. Fresh air helps to clear your head. Schedule your exercise each day and keep to the program. This will help you get a head-start on your new years resolution of trimming the extra pounds and exercising daily.

Spend within your means and reduce credit card use. We are all tempted to fill the trees and stockings with tons of gifts for everyone. Giving does bring us joy. The healthy benefits of giving will be completely lost in the stress of financial concerns if we overspend beyond our means. Fewer, more thoughtful gifts this season will likely make the holiday more enjoyable and reduce your pre- and post-holiday stress level. Set a budget and stick to it. Make a list of gifts to purchase prior to setting out for the malls. Also limit the use of credit cards. Spending on credit increases the cost of the items being purchased if you can't pay the card off every month. Any savings you may have received on "Black Friday" will likely be lost on January 1st if you can't pay the balance of your credit cards.

Schedule time for yourself. Make yourself a priority this season by allocating as little as 10 minutes a day to satisfy your personal needs. Giving yourself a 10 minute to 30 minute break in the day on a regular basis, will help to reset your body-mind balance. Try this in the morning before your family wakes up, at your lunch time or before you transition from work to home in the evening. Schedule this time, let your loved ones know what you are doing and keep to the schedule.

Nap or meditate. Napping as little as 20 minutes has been shown to reduce stress and increase your energy. Meditating for 20 minutes can achieve the same results. If you have difficulty relaxing or settling yourself during the day, consider using a meditation audio program to help you relax. You will find that your energy level is much higher after your relaxation and you are better prepared to tackle your stresses.

Use vacation time. Don't tell your employer I told you to do this. Holidays are stressful. We have shopping to do, cards to write, gifts to wrap, decorations to get up, people to call, errands to run and a plethora of other things to do. There simply isn't enough time to do all of the things we would like to do. Schedule a day or two off of work to prepare yourself for the holiday. Schedule it in advance, so you can get your vacation time authorized and so that you have time to plan your time wisely. Don't waste the time watching Montel, but actually do the things you need to do. You will be better prepared for the holidays and less stressed about getting everything done.

Reduce multi-tasking. Trying to do too many things causes us to be forgetful and careless. Make a list of what needs to be done and stick to it.

Make your friend and family time valuable. If you've planned accordingly and stuck with your schedule, it goes without saying that you will be better able to enjoy your family time and more relaxed. But if you've forgotten something or haven't gotten everything done that you wanted to, then put it behind you and enjoy the moment. Remember that the holidays are for family and friends and that everything you've been doing since Halloween has brought you to this moment. Relax, feast and cherish the time you have together.

Neurobic Exercises

noreply@blogger.com (Brandon Johnston) — Wed, 26 Nov 2008 18:33:00 +0000

For a little over a year I have been practicing daily routine-breaking exercises to increase my creativity. Until recently, I did not know there was a name for these exercises, or even a formal study of this practice.

The exercises are called Neurobic Exercises and my recent discovery is a book by Katz and Rubin called Keep Your Brain Alive.

My journey started when I read an article about sparking new ideas and creating change in your life, by changing something very routine in your life. The article suggested switching the order of your shower routine. For instance, if you normally wash your hair, condition, scrub top to bottom and finally wash your face, try scrubbing top to bottom first. Every day rotate or switch the order of your routine. Something in the article struck me as very interesting and I began to deploy this new task in my daily life. At first it was very difficult. As time has passed, I have found myself getting mildly frustrated with the simplicity of the task and have added new things to my shower routine to increase the complexity. I've added brushing my teeth, shaving and scrubbing bottom-up.

My discovery of the book Keep Your Brain Alive has extended my daily challenge to other parts of my life and has provided insight into the science behind the activities. As described in complete detail in the book, changing our routines and involving all of our senses in our activities, creates new neural pathways in the brain. By increasing your brains neural paths, you should reduce or prevent degradation in brainpower, increase your memory retention and live a fuller life.

Some of the neurobic exercises they recommend and some of my own creations are:

Brush your teeth with the opposite hand.
Shower with your eyes closed.
Break your morning routine by re-ordering your morning tasks.
Replace your speed dialing with old-style number pushing while saying the numbers. Try recalling the number without looking it up in your phone book.
Eat with your eyes closed. Do this while eating alone at home. Concentrate on the smells, textures and tastes of the foods.
Exercise with free-weights rather than machines.
Practicing writing with your opposite hand. Make your shopping lists this way.
"Make a move" on the road. Find alternate ways to work. Travel side roads. Open the windows in your car and take in the smells of your route.
Meet someone new with all of your senses (except taste). When meeting someone new, feel the handshake noting the texture of the hand and the strength of the grip. Size-up the person by mentally noting the height and approximate weight of the person. Focus on facial features. Listen to the voice and note the tone and pattern of the speech. Smell the air, trying to identify colognes and natural odors.
Dress with matching textures. Try matching the feel of your clothes when choosing your attire.

If you're up for the challenge, take the brain quiz at www.neurobics.com and get a baseline for your neurobic ability. I'm slightly embarrassed by this, but I'll tell you that I scored a 23 after honestly answering the questions. I'm looking forward to retesting in a month after deploying more of the techniques discussed in the book.

Worrying Too Much?

noreply@blogger.com (Brandon Johnston) — Wed, 29 Oct 2008 15:33:00 +0000

Worrying Too Much?

I was reading one of the many blogs I read each day and came across this entry:

http://www.adaringadventure.com/blog/wordpress/life-coaching/how-to-stop-worrying/

It's amazing that we spend so much time in worry mode. As a whole, we spend far too much time worrying about small things. I hear my family worrying about their careers: "I'm afraid my boss is going to fire me." "My case-load is way down. What am I going to do?" "My supplier isn't able to ship me my parts and I can't fill my orders." My friends are worried about their relationships (or lack of relationships). My kids are worried about whether they are going to have treats (ie. sugar) before or after dinner. It's endless.

Here's more: I was at the coffee shop this morning for a couple of hours for a weekly get-together/networking meeting and overheard the people next to me arguing about the state of the nation. Here's a pointer: Stop worrying about politics, you can't change someone's mind. If you could, would it be worth your time?

Worrying is a major catalyst for depression, anger and anxiety. If you remove the worrying in your life (extinguish the catalyst), you will be happier, less stressed and more likeable.

Try these simple tools to take the worry in your life down a notch:

Positive Spin: When you hear your self-talk getting negative, rephrase the statements with a positive spin. This might be the oldest trick in the book, but there's a reason why it's still printed. Negative self talk perpetuates itself and exposes itself in your interactions with the outside world. For example, you might find yourself looking in the mirror and saying to yourself, "I'm having a bad hair day." Rephrase that with "A trip to the hair-dresser would be good for me." Better yet, "My eyes are bright today." The first comment changes an interpreted negative image to a positive action that will make you feel better. The second comment replaces the negative thought with a positive statement about yourself that will ring true for the remainder of the day.
Key Word: Create a keyword or phrase that you repeat to yourself. Pick something that makes you smile or giggle inside. This technique has worked wonders for me and my family. We use the word "oink" and have to say it twice with a pause between them. Say it out loud: "oink" "oink". Did you feel your lips naturally moving into the smile position? I remind myself to do this at least once a day. I also remind my family to do it when I hear them expressing worry and anger. Feel free to use my words, or come up with your own. Just be sure they create that same smile feel in your lips or at least make you giggle a bit inside.
Funny Action: This is a technique I discovered while conversing with a good friend of mine. We were discussing the simple pleasures in life and he said that he talks to horses. He continued to tell me that when he passes a horse (while driving), he says "hello" and engages in a quick one-sided conversation. I was amazed to hear him tell me this goofy fact about himself. Most people wouldn't admit such a thing and I would suggest to you that you keep this technique to yourself unless you really know someone well. The fact is that I was doing a similar thing with cows. True. I rarely pass a cow without belting out my best cow impersonation. Ask my kids, they will tell you it's true. The effect is to remove yourself from the reality that is your "viewable" self and live in the "real" moment. Let the real you show if even just for a moment and even if it's just you that can view it. Do it often.

Action List: Most experts will agree that the best way to reduce anxiety is to fix the problem. Make an action list everyday and check off the items as you complete them. Sounds simple. Then why don't all of us do this? I'm not sure, but I will tell you that after I trained myself to do it, I felt a lot better about my accomplishments. Instead of negative self-talking about all of the things I haven't completed, I am now able to self-talk about my achievements. If something is worrying you that is under your control, then investigate the issue, solve the problem and complete the task.
Trim the Fat: This will take the most effort on your part, but will be the most rewarding thing you can do for yourself. Decide what you can fix and what is completely out of your control. If you can fix it, go to the previous bullet point and complete the task. If you have no control over the resolution of the problem, get rid of it! I don't mean tuck it away into a mental filing cabinet only to be rediscovered some time in the future. I mean forget about it. Tell yourself verbally and mentally "This is not my issue." Or say, "This is their issue. Not mine." When you can take yourself out of the equation, you will be less worried, less depressed and a whole lot more fun to be around.

Anger and Emotional Control Coaching

noreply@blogger.com (Brandon Johnston) — Tue, 28 Oct 2008 20:07:00 +0000

Anger and other emotional issues impact every facet of our daily lives. Our families are impacted by our short tempers or erratic behaviors. Our professional and work-lives are impacted by poor performance, difficulty communicating or getting along with other, attendance issues and other negative traits.

Living with emotional issues does not have to be a chore. We can have sustained positive interactions with coworkers. Our family life can be better. Our personal lives can be less stressful and happier.

I am a Life and Transition Coach with the goal of helping you create a better, more rewarding life. My techniques are non-confrontational and designed to meet your needs as an individual.

Because I believe that emotional understanding is the cornerstone to personal happiness, I focus on discovering the roots of our behavior. When we can identify the foundation of our issues, we can then begin to create a future that offers better self-awareness and success in all aspects of our lives.

The construction of the Emotional Coaching program consists of 5 building blocks.

FIVE BUILDING BLOCKS for CONSTRUCTING ANGER & EMOTIONAL CONTROL

Defining Anger and Emotional Issues

Identifying Catalyst and Trigger Issues

Exploration of Emotional Root Fuel

Extinguishing Anger and Negative Emotions Before it Explodes

Tools for the Tool Box

When you are ready to construct a better, more fulfilling life, contact me to schedule a free informational session.

Coach Brandon

612. 326. 4717

brandon AT coachbrandon DOT net

(replace the AT and DOT with the appropriate symbols)