One of the first tools I introduce in working with those dealing with a chronic, life-altering challenge (as well as just about any anxiety-induced problem) is this simple mindfulness ritual. The goal is to begin to strengthen the ability to remain in the present moment. This includes being able to notice when the mind shifts... Continue Reading →

How to Develop a Habit

This next article come from a series of online videos called "This Way Up!" in which I looked at how we develop a habit. We often use these approaches in forming a good habit but, this same process is also good at developing the habits that we don't want.  Worse yet, we often don't even... Continue Reading →

Fueling Anxiety

Why would I be writing about fueling your anxiety? Wouldn't it be wiser if we were talking about how not to fuel it?  Well, if you can begin to understand the things that contribute to and make your anxiety feel worse, then we have something that we can do about that. These following behaviors are... Continue Reading →

Have a Plan to Prevent Drifting

In order for us to truly ingrain a new behavior, we need to do it with a great amount of frequency, consistency and intensity plus have a state of mind that is more adaptable so that when  something gets in the way and disrupts our intentions we can still move forward.  If we don’t come up with an overall plan, then it is less likely that the new behavior is going to stick and more likely that we will return to the old behavior due to this behavior being something we have been reinforcing with frequency and consistency such as mindlessly eating sweets or grabbing whatever is nearby us for lunch.  

Are You Living in an Echo Chamber?

Yet another reason that stresses the importance of mindfulness and the real benefit of having a consistent practice.  Are you creating this moment by moment experience, this  presence where you currently are, or are you living in an echo chamber?

Managing Your Energy

A prevalent thought in our culture tends to be a focus or even a hyper-focus on managing our time.  Schedulers, phone applications, reminder notes, and countless courses are all dedicated to the art of being more productive in planning your day and managing your time. While having a schedule to ensure that the we stay on track is a good habit to have, we have missed out on a critical element which is that energy management, not time management should be our most important concept, since without energy, you could have the most efficient schedule ever made and it won’t matter.

How To Change A Behavior

In order to create a new neural pathway in the brain (and therefore modify older behaviors or create new ones) you need to create a system that allows you to be able to pay attention to what it is you are doing.  This can be using a log, a fitbit or other tracker, an application on your phone or, as I explain in detail in my last article, creating a chain analysis of the behavior you wish to target.

Create a website or blog at

Up ↑