The Power of Journaling

“Respond from the center of the hurricane, rather than reacting from the chaos of the storm.” - George Mumford

Welcome to the end of 2020, a year that has been extremely difficult for everyone. When the pandemic first hit, I was living in Atlanta and had just flown to Dallas for work. As I sat at a restaurant with a friend, the news broke that the NBA season was being canceled due to players testing positive for the virus. As I’m a lifelong athlete and sports fan, this blew my mind and signaled the beginning of an unbelievable shift in life as we knew it. 

At what would have been the end of my Dallas trip, I canceled my flight, stayed with friends for a few extra days, and waited as the impact on Texas unfolded. Ultimately, I chose to drive back to Georgia and self-quarantine. While in Georgia, knowing the impact that our bodies and minds constantly have on each other, I set a goal to hit 15,000 steps every day that the weather would permit. I felt that impact more profoundly than ever during the first few months of the pandemic, as I started looking forward to walking in nature and doing yoga to calm my mind and body in such a stressful, painful time. 

Another practice that has helped me throughout the pandemic has been writing in a loosely structured journal. Reflecting on what I am grateful for and what I am looking forward to reminds me to pay attention to small wins and blessings in each moment. 

To share these strategies and hopefully a measure of the peace that they brought me with others, I wrote my own journal this year. The journal combines mind-body prompts, self-reflection, and gratitude - all of which have helped me throughout the pandemic. I am so excited to share the Mind-Body Journal with you, so much that I’m using it to kick off the first three months of the near year. If you would like to join me, click here to purchase your own journal, and if you want one-on-one support for setting goals, shoot me a quick note at katie@kjconsultinggroup.com. 

For further reading, check out these tips for setting goals, the back to the future planning process, and mind-body strategies to navigate stress. 

Your Teammate, 

Katie

Regulate > Relate > Reason: Mind-Body Strategies for Navigating Stress

As the unprecedented health crisis persists, I have been reflecting on the links between our minds and bodies, and how to care for ourselves and loved ones when we face extreme stress. Though we often view our minds and bodies as separate, they are constantly impacting each other, whether or not we acknowledge it. 

Leaders like Zaretta Hammond, Brené Brown, and Dr. Bruce Perry provide insight into the stress that our brains and bodies experience, and why it is challenging to reach the same levels of productivity or complex thought as we did before the pandemic. First, the brain and body are always connected, and they are sending signals back and forth constantly, even when we are asleep. We are not a brain in a jar, or a disconnected body. Our physiological processes, thoughts, and emotions impact each other throughout every moment of our lives. To demonstrate this, let’s go through a quick exercise together. 

Noticing Brain-Body Links

1. Pause to think about a time you felt angry. 

• Notice how you feel when remembering your anger. 

• Does your heart rate speed up, or does your breathing change? What else do you feel in your body?

When I did this I felt my heart rate speed up, and my breathing became quicker and shallower.

2. Take a slow, deep breath and exhale to reset. 

3. Now, think about a time when you were joyful.

• Notice how you feel when remembering your joyful moment.

• Does your heart rate or breathing change? 

When I tried this, I noticed a shift in my eyes, an automatic smile, and a sense of calm.

“Respond from the center of the hurricane, rather than reacting from the chaos of the storm.”

– George Mumford

What Can We Do About It?

The main job of our incredibly complex brains is to keep us alive, starting with the brainstem, which constantly scans our environments for threats. Though we can thank the brainstem for keeping us alive, on the flip side, it may be sending us signals of danger during the pandemic. If we are feeling emotionally unsafe or unwell in the current reality, we can get stuck in fear mode more frequently. 

To fight against this, check out the below “Regulation” strategies, which tell our brains that we are physically safe. 

Regulate - Strategies for Physical Safety:

• Stay hydrated throughout the day 

• Eat healthy food 

• Include signs of safety in our environment - soft light, soothing music, calming smells

• Breathe deeply - mindfulness practices, yoga, exercise, and body scans can help us focus on our breath.

• Move our bodies every day

Once we feel physical safety, our brains’ main focus shifts to relational safety - our innate need for belonging. Like our physical safety, our relational safety looks very different than it did before the pandemic, so we must adjust how we satisfy those needs. With physical distancing, it is even more important to connect with loved ones. As Brené Brown states, “we are wired for connection.” Zaretta Hammond explains that “Relationships are not just emotional; they have a physical component” and “exist at the intersection of mind-body.” Below are some suggestions for seeking relational safety during this time. 

Relate - Strategies for Relational Safety: 

• Connect with loved ones on video and phone

• Safely spend time with loved ones in person 

• Allow each other to process feelings in a non-judgemental way 

• Laugh together - watch funny shows on video, host virtual game nights

• Continue to check on each other as the new reality of physical distancing persists

Finally, once our bodies feel physical and relational safety, only then can we effectively engage in more complex thought through the brain’s cortex. As Zaretta Hammond writes,  “Relationships ... are the precursor to learning.”  As Daniel Goleman puts it, when we are in “emotional distress, one cost is the effectiveness of working memory: we can’t think straight.” Below are some tips for engaging in complex thought or “Reason” as the pandemic continues.

Reason - Strategies for Complex Thought: 

• Practice Regulate and Relate strategies daily

• Give ourselves grace, knowing our needs for physical and relational safety come first

• Adjust our expectations for the timing and amount of complex thought we can sustain

• Leverage others’ perspective; Have virtual co-working sessions over phone or video

• Tap into your work style preferences using a tool like the Myers Briggs Type Indicator

These Regulate > Relate > Reason strategies are generalized, so keep in mind that everyone is different. Let’s continue to prioritize mind-body strategies for ourselves and others throughout 2020 and beyond.

Mind/Body Strategies from a Quarantined Extrovert

Sea lion yoga

“If you must look back, do so forgivingly. If you must look forward, do so prayerfully. However, the wisest thing you can do is to be present in the present. Gratefully.” 

- Maya Angelou

These last few weeks in the U.S. have been unprecedented, confusing, difficult, frustrating, scary, and filled with grief. To manage my stress, I’ve been incorporating mind/body strategies. Thinking about the future now increases my anxiety and fear, so focusing on my body through practical strategies and connecting with loved ones gives me a positive experience in the present moment, as I practice a more still presence. 

Though mindfulness is a word that is thrown around a lot, I encourage you not to overlook it. Paying attention, stillness, quiet, slowing down, breathing…these are practices that are valuable to all of us, and that have been key components of faith-based practices for thousands of years. The ambiguous situation we currently face is incredibly challenging, and yet mindfulness practices bring me moments of peace even on difficult days. They help me slow down, breathe, pay attention, and broaden my perspective about what connection means. 

I have started doing yoga every day, and when the weather permits, I take (physically distant) walks in my neighborhood. Prior to the pandemic, I would run while listening to music, but recently, I silenced the headphones and slowed to a long walk, realizing I was not in a hurry to cut my exercise short or consume information quickly. Over time, I began to notice more external sounds…water flowing, birds chirping, my feet on the rocky path, the wind whipping past my ear. Our brains encounter so many potential inputs, they have to work hard to choose what to pay attention to. Without the stimulus of the music and at this slower pace, my brain was free to pay attention to the rich beauty of the natural world around me. 

Cherry Blossom trees in ATL

As I continued my walks, I started to appreciate the gorgeous intricacy of the trees, water, rocks, birds, and squirrels. This reminded me of a recent unforgettable 40th birthday trip to the Galapagos in which I was forced to slow down and notice the beauty around me, as we rarely had cell service but were surrounded by breathtakingly gorgeous nature. On that trip, we took daily walks during the wee hours of the morning with a naturalist guide. The first day as I awoke to embark before the sunrise, I thought, “I hope waking up this early is worth it.” I was used to on-demand entertainment and heavy stimuli, rather than simply taking a walk and learning about plants and wildlife. But over time on that trip, I gradually noticed birds that previously seemed camouflaged in trees, countless sea lions and iguanas hiding among the rocks, and cacti that grew at different heights based on the predators on their specific islands. I deepened my understanding of the interconnectedness of our natural world and of details I previously ignored.

I realized that what’s jaw-dropping about the Galapagos is not that you will see odd animals, but how unbothered the animals are by humans, and how close they will get to you as a result. One day, you may quietly approach a beach where flamingos enjoy a morning stroll without flying away, you may encounter penguins who swim close enough to curiously peck the GoPro, or you may even lay on a beach where sea lions waddle up to nap alongside you. 

Penguins in the Galapagos

The more I walked on that trip and now back in Georgia, I started to appreciate the cool shade provided by the trees. I noticed the weather shifting from sunny and warm to overcast and breezy within the time frame of a walk, and I marveled at a bird quickly shifting its tail as it repositioned itself on a branch. In the past, I would have missed all of these details, jamming to an upbeat playlist and ignoring the world, ready for the next highly stimulating activity. I had disconnected myself and dismissed the awe of nature, zipping past natural wonders and mindlessly seeking instant, artificial entertainment.  

Existing in this current reality, staying home and away from people I care about to do my part in stopping the spread, is incredibly difficult for me, as it is for all of us. I am an extrovert and am screaming inside with my heart ripping at the seams out of a desire to hug and spend time with my loved ones. I feel like I am disconnected from my lifeblood, from face to face interaction with people. I want to go back to normalcy as soon as possible, to talk to my friends in person over tacos, work at my co-working space, go to church, or volunteer to help in some tangible way. 

As with all of us, I have a long list of activities I can’t wait to do when this is over. But I know we have to wait, because we are interconnected with each other, as we are with the trees, the birds, and the rocky paths. We are deeply linked with the life that breathes all around us, whether we notice it or not. We have to wait for the safety of our society, for the health of our loved ones and of others’ loved ones. 

Walks in Georgia

Because of our connection, we have to momentarily disconnect with each other physically, but this does not mean we must lose connection. As we are forced to pay less attention to in-person interactions, our brains may be more awakened to our link to the natural world around us and to the calm, steady power of our breath.

As we wait, some of my strategies for mind/body connections are: focusing on the present day, gratitude, walking, yoga, prayer, and connection. This experience of being isolated from loved ones is gut wrenching, but it is an opportunity to teach me something different, to pay attention, move at a slower pace, and listen. 

Thank you for reading, and check out some of my favorite mind/body resources: 

Books: 

• The Things You Can See Only When You Slow Down, Haemin Sumin

• Wherever You Go, There You Are, Jon Kabat Zinn

• Mindfulness for Beginners, Jon Kabat Zinn 

• Meditation is Not What You Think, Jon Kabat Zinn 

• Present Over Perfect, Shauna Niequiest

• The Body Keeps the Score, Bessel Van der Kolk, M.D.

• Overcoming Trauma Through Yoga, David Emerson

• Braiding Sweetgrass, Robin Wall Kimmerer  

Yoga Videos, Meditations, and Podcasts: 

• Brené Brown’s Podcast “Unlocking Us”

• Sarahbeth Yoga

• Body Scan from Les Mills 

• Guided Meditations from 10 Percent Happier

Back to the Future: Plan with the End in Mind

"People are working harder than ever, but because they lack clarity and vision, they aren't getting very far. They, in essence, are pushing a rope with all of their might."

- Dr. Stephen Covey

If you immediately pictured time traveling Marty McFly and eccentric scientist Doc Brown when you read the title of this article, I have two things to tell you. First, you have great taste in movies! Second (besides sharing a name with one of the most iconic films of our generation), Back to the Future is also a detailed planning method that can help you flesh out plans to reach your goals.

The Back to the Future protocol is one of my favorite ways to envision a future that is out of the box, beyond concrete goals that you may already have in place. It is also an effective way to drill down from distant dreams into specific steps to propel you towards your destination, as a team or individual. 

Much like in the backwards planning process that is widely used in the education space, the first step of Back to the Future is to begin with the end in mind. A key component of this stage is to hop into your imaginary time machine and set the date to a given point in time (for example, one year from now), just like Marty McFly and Doc Brown. Speak in the present tense, as if you are living in that reality one year from now, and consider what is true for you and your team. Push for clarity, describing both quantitative and qualitative aspects of your work with specificity. For instance, if you want to increase brand awareness in your industry, you might say “We share our successes (list specific topics) at three conferences per year, including at the (list the conferences).”  To include progress towards quantitative goals, you can say “We exceed our goals of (list specific goals).” 

Throughout this process, consider how you work together, as team dynamics can make or break an organization, particularly when challenges inevitably arise. To do this, you might say, "Our team has high trust in both internal and external relationships. We value and create a safe space for the expression of each person’s identity, and we strive to seek out and incorporate a variety of perspectives in our decision making. We acknowledge and seek to understand the varied working and communication styles of ourselves and our colleagues. This looks like (list what that looks and feels like internally and externally).” Supporting teams to build trust and improve communication is one of my passions, and using Back to the Future framework is one way I help organizations think through how they honor the perspectives and strengths of their people and teams. 

When your team is satisfied with the description, track down your time machine and head back to “one year ago” (which is actually the present reality). Open the doors, look around, and describe what it was like “one year ago,” in the past tense. You might say, “We shared our successes at one conference, the (list the conference). We were struggling to meet our goal of (list the goal). Regarding team dynamics, we had started to get to know each other, but needed more work to collaborate effectively and to honor individual working styles, identities, and voices. This looked like (describe what that looked and felt like).” 

These conversations could bring some discomfort, so it is important to acknowledge that with the group and take care of your team during this description of “the past.” Some tips are: collaborate with a skilled facilitator who can keep an eye on how the group is doing, re-grounding staff in the reason for this discussion - so we can work together towards our shared vision of the future, asking people to be honest but kind when describing the past, and giving staff ownership to do what they need to take care of themselves (ask for clarity and/or step out for a break when needed, for instance). 

After you have described “the future” and “past” states, think back to your highlight reel. Reviewing the successful moments that moved you from the past to the present reality will reveal the links between the two points in time. Drill down into the concrete actions you “took” to get from your reality one year ago to your current, improved state. These specific steps form the foundation of your plan to move into the future reality that you envision, and allow you to track progress and reflect on goals throughout the year. As with anything, you have the freedom to adapt this protocol to your needs - planning for longer or shorter time periods, brainstorming on chart paper or post-its first, or starting directly in a planning tool like Google Sheets or Asana. 

The Back to the Future method is an effective tool for leaders and teams to map out their paths to success. In fact, I use it each year to jumpstart my own annual planning. If you want to collaborate with a skilled coach to implement this model, I would love to connect with you. My team has over 15 years of experience supporting leaders and organizations as they collaborate, execute, and reflect on shared plans for success. Let’s crank up that time machine and get on the road! 

Your Teammate, 

Katie

My Girl Dad

Like many, I was shocked to hear of the tragic deaths of Kobe Bryant, his lovely daughter, Gigi, and the other seven lives lost in the recent helicopter accident. The now viral moment when Sportscenter anchor Elle Duncan recalled talking to Kobe, as he gushed that he loved being a “girl dad,” resonated deeply with me. Kobe cherished being a dad to his four daughters and coaching Gigi as she grew in her love and talent for basketball. Though heart wrenching, I believe that one way we can honor Kobe, Gigi, and the lives lost that day is to consider what we can learn from their stories. As I listened to Elle’s anecdote and marveled at the photos of Kobe sharing the love of basketball with his daughter, it both warmed and broke my heart. Upon reflection I realized that I am also blessed to have a Girl Dad, and I cannot begin to measure the positive impact he has had on my life.

My dad was a multi-sport high school athlete, played freshman football at UGA, and went on to coach just about every sport that existed in Georgia in the 1970s. His first love has always been football, but he was also an intense softball, baseball, and basketball coach, and he even took the girls' softball team to compete in the region track meet.

Despite the doctor telling my parents, "you've got yourself a cheerleader" when I was born, I have played and watched team sports with my dad since I can remember. I loved playing "over the top" as a kid - pretending to be the UGA football star Herschel Walker, carrying a football and leaping over my dad crouched like a defender, while I landed on the sofa for a touchdown. We ran football drills in the backyard, as I alternated catching touchdown passes and making acrobatic interceptions. When I learned that I was not allowed to play in an organized football league because of my gender, I was devastated, so my dad coached me to become a star in the most popular sports available to girls at the time, softball and basketball. He spent hours teaching me to hit a softball to any part of the field, turn double plays, dribble a basketball between my legs, make no look passes, and drain three pointers. 

My dad is a fierce coach, and he poured his heart and soul into our softball practices and games after a long work day. He would pick me up in an Aerostar minivan, grab the softball equipment, and run arguably the most efficient practice a 10 year old girls' softball team has ever seen. My dad has always said that the measure of a coach (and a teacher) is how much their least talented players improve, not what the most talented do. 

I am deeply grateful for my girl dad, as I have never considered myself less valuable than anyone else for being a woman, despite the fear and self doubt that inevitably creep up. Playing sports with my dad instilled confidence in me, pushed me to excel beyond what I initially thought possible, taught me self discipline, and showed me how to pick myself up from defeat. When unfair systems and societal norms attempted to limit me because of my gender, I persevered because of those lessons that I learned on the field, from my girl dad. 

My girl dad knew that I was smart, athletic, and worthy to learn the same lessons he would teach boys. He knew how beneficial sports could be for me, just as they were for him and for my brother. Some of the happiest moments of my childhood were playing or watching sports with my dad. Pictures of Kobe and Gigi remind me of connecting with my dad over sports, and I bet Gigi was gaining internal strength through the time spent at the gym with Kobe. 

This year I became an aunt of a baby girl. Both my dad and my brother adore my niece and take care of her every need without hesitation. They feed her, change her diapers, comfort her when she cries, hold her when she sleeps, and let down their guard to act silly with her. Like me, my niece is blessed to have a phenomenal girl dad and girl grandad to show her the unconditional care that men can show their loved ones, honoring our worth every day. The world has lots of girl dads (and of course girl moms!), and we can never have too many. Thank you, Elle, for calling our attention to this precious relationship. Let’s continue to honor Kobe and Gigi’s legacy by celebrating the power of girl dads, increasing access to sports, and laying it all on the line on the court like Mamba and Gigi.

My Girl Dad

Leveling Up: My Top 5 Coaching Books

“The art of coaching is doing, thinking, and being: doing a set of actions, holding a set of beliefs, and being in a way that results in those actions leading to change.” - Elena Aguilar

Let’s take a moment to reflect on the best advice we’ve been given - perhaps from friends, family, mentors, or managers. Whether those trusted individuals recognized strengths we did not previously see, pushed us to make needed changes, or asked us to reflect in ways we had not done before - those were coaching moments. I am eternally grateful for those moments that have shaped my life, and I strive to maintain connections with incredible people who challenge, teach, listen, and support me. 

In addition to learning from my own coaches, I study the strategies of others whom I’ll likely never meet, but who have shared their techniques with us. Countless books, podcasts, courses, and articles are easily accessible, giving us an opportunity to refine our practices. Below are some of the books that have influenced me most as a coach. These resources are written for a variety of audiences, but the lessons are applicable to leaders at every level. This is not an exhaustive list, so shout out your favorite coaching books in the comments!  

1. The Art of Coaching, by Elena Aguilar 

• Why I Love It: Aguilar guides us to hone in on our coaching values and reflective routines as we support others towards reflective, self-sustaining practices of their own. She discusses Directive, Facilitative, and Transformational Coaching, digging into the latter in depth. In Transformational Coaching, we pause to consider the Behaviors, Beliefs, and Ways of Being that we and those we coach bring to the table. We develop an awareness of our identities and how we show up, in an ongoing journey towards transformational change.

• Brain/Body Connection - Bonus!: The Art of Coaching pushes us to create safe spaces for the people we coach. Acknowledging links between the brain and body connects social emotional and culturally responsive practices, while encouraging us to model those behaviors in our work.

• Additional resources: Resources for coaches and more books including The Art of Coaching Teams.

2. Culturally Responsive Teaching and the Brain by Zaretta Hammond  

• Why I Love It: I wish I had this book as a young teacher, as it has shaped my understanding of what it means to be culturally responsive. Hammond urges readers to build trust and push students to deeper levels of thinking through an understanding of how the brain works. As we build trust with students, we must at the same time thoughtfully engage them in a productive struggle with the content. Hammond’s explanation of how the brain learns gives us a “why” behind instructional strategies like creating a hook for a lesson, chunking content, and connecting new information to prior knowledge. 

• Brain/Body Connection - Bonus!: All humans seek safety first, before we can engage in deeper, more complex thinking. Creating safe spaces for our students (as well as for adults) calms the body’s stress responses and paves the way for higher-order thinking. 

• Additional resources: A blog, newsletter, and new book coming later this year.

3. The Coaching Habit by Michael Bungay Stanier

• Why I Love It: Stanier provides a framework for focused staff meetings by posing thoughtful questions (also a great teaching strategy). Effective questions include “What’s on your mind?” and “What else?” This allows us to get a quick status update through a rich discussion of the staff member’s top priorities and current challenges. Targeted questions also allow a coach or manager to determine how we can support the staff member, clear a path, or help them access the resources needed to navigate roadblocks. 

• Additional resources: Box of Crayons, Stanier’s organization, has more books, a podcast, free downloads, and a blog. 

4. Daring Greatly by Brené Brown

• Why I Love It: I love everything Brené Brown! Her straightforward, humble delivery resonates with me, and each time I hear her speak, I leave with a deeper understanding of the human experience. This was my first Brené book, and it changed me forever. She names that no matter how difficult or scary it can feel to be vulnerable, we are wired for connection. Brown encourages us to get clear on whose opinions matter, to take the risk to be vulnerable with those who earn our trust, and to keep getting back in the arena, even after we are knocked down. 

• Additional resources: Netflix special “The Call to Courage,” more incredible books, Ted Talks, resources on her website, and a podcast coming soon! 

5. Trillion Dollar Coach by Eric Schmidt, Jonathan Rosenberg, & Alan Eagle 

• Why I Love It: Bill Campbell, a gifted business leader and Columbia alum, coached some of the country’s most influential tech leaders, including Google executives (the authors), Steve Jobs, and Sheryl Sandberg. Bill began his career as a football coach and harnessed that style to leave a lasting legacy in the business world. Bill led with his authentic blend of tough love and a brilliant strategic mind, pausing first to consider the team dynamics in any given challenge. 

• Additional resources: The authors also wrote How Google Works.

Leveling Up in 2020: How to Set Goals like a Pro

“Leaders aren't born; they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal.” - Vince Lombardi

Welcome to 2020! It’s that time of year when conversations are dominated by goal setting, resolutions, and planning for the year ahead. Many of us consider changing our fitness habits or growing our business, but few follow through. To reach our goals, we need to purposefully consider what we want and why before creating a plan to execute, track progress, and reflect along the way. It’s never too late to set a vision for the future, so let’s dive in.

Transparently, I’ve been through a journey with the idea of goal setting. Though I was successful both academically and athletically in high school and college, I thought the concept of setting goals was cliché, and I didn’t appreciate feeling pressured to conform. When I worked in the nonprofit world, goals took on a new meaning for me. Our staff was given annual and monthly targets, and we spent significant time tracking quantitative progress. Though I still didn’t love having measures of success given to me, I recognized the need to work towards thoughtful goals and pushed myself to achieve them.

When I became an entrepreneur, I synthesized what I learned during my academic and professional career to create my own goal-setting process that I wholeheartedly embrace. Developing a process that is tailored to my working style and motivations drives my focus, provides a way to track progress, and compels me to reflect on what I accomplish throughout the year. 

The first step that I take when goal setting is to envision what I want in the big picture. How do I envision my life overall, including outside of work? What type of work do I want to do, and I what do I want to learn this year? Additionally, I set a revenue goal that provides a range, from meeting my basic needs to a stretch income target. Whether you run your own business or work for an organization, pause to ask yourself what you would want to accomplish without the barriers of money, fear, and doubt.  

As you work through the process, capture your goals in writing or on your device, and organize them into categories. I create my goals with some initial categories (what I earn, what I learn, fitness, and fun), and I remain open to adding a few groups if additional trends emerge. Once you have a holistic vision of what you want to achieve, reframe your goals so they are SMART (specific, measurable, attainable, realistic, and time-bound). This quick reflection allows me to be realistic about what I can accomplish in a given time frame. 

Next, think about why you want to achieve your goals, as each of us finds motivation in different ways. Some folks are motivated by other people. This might look like a drive to achieve along with a team, to make others proud, or to compete against external measurements or competitors. Some people are motivated by a vision for the future. This could be a desire to achieve a certain lifestyle, to provide for family, or to have a significant impact in your chosen line of work. On the flip side, consider what would happen if you didn’t reach your goals, as the fear of discomfort could provide motivation. When you determine your motivators, write those alongside your goals. Referring back to your personal motivators can spark momentum when you encounter adversity or a lull during the year. 

To lock in your goals, make them highly visible and establish a way to regularly track progress. Add your goals to your calendar, bookmark them in a document, and/or post them in your workspace. I keep my path to success and target completion dates in a Google Sheet. To ensure that I revisit this document regularly, I schedule a recurring time on my calendar to reflect on progress and make adjustments each week. 

A final effective strategy to accomplishing goals is to connect with an accountability partner or coach. Talk with someone you trust about what success looks like for you, and agree on how they can hold you accountable towards progress. To level up, collaborate with a coach to provide specialized support. Coaches work alongside us to create a purposeful vision for the future, persist through obstacles, and point us towards additional resources using their expertise. Partnering with a coach changed my life, which you can read more about here. 

For support in any part of the process of setting or working towards your goals, contact me. I would love to collaborate with you as you strive towards success!

Your Teammate, 

Katie

Why We All Need a Coach

“Connection is why we’re here. We are hardwired to connect with others, it’s what gives purpose and meaning to our lives, and without it there is suffering.”- Brene Brown, Daring Greatly

One of the most meaningful gifts we can give each other is the gift of time and attention. When we spend time with someone who genuinely listens, we feel valued, cared for, and capable. We all have moments of self-doubt and need connection with others to confidently move forward. 

Similarly, in our work, we need to connect with a trusted adviser who listens and helps us identify our vision, set goals, plan, execute, and reflect along the way. At times this can come from a supervisor or another colleague. However, our co-workers can often be pressed for time and have more limited perspectives that are entrenched in the same day-to-day work in which we are steeped. In these instances, as well as for entrepreneurs, it can be incredibly valuable to get the outside perspective of a coach. Coaches have a broader view and dedicated time to support us. They can help us to identify potential barriers and self-limiting beliefs, create thoughtful plans, and move past obstacles. 

A few years ago, I connected with a coach who changed my life. I had worked in education for about 15 years and felt that something needed to change, but I was unsure of what opportunities to pursue next and how to move forward. Left to my own devices, I would have either stayed in a challenging professional situation for too long, or jumped into another role too quickly. Instead, my coach asked me to envision what my ideal future would look like in a year  - a question I had never considered. 

Though I didn’t know it at the time, this marked a turning point for me. I did not experience a dramatic flash of bright light, or specific “aha moment,” but rather the shift came over time. 

Building trust with my coach, as she asked thoughtful questions and made space for me to consider new possibilities, renewed me both professionally and personally. Working with her made me feel validated and allowed me to take ownership of a difficult situation. My coach listened to me, recognized my strengths, and helped me to envision a new future when I felt unable to do so on my own. 

Now, I am forever grateful to my coach, as I celebrate two years of KJ Consulting Group, due largely in part to her thoughtful guidance and support. I still use many of the practices that we developed together to reflect about what I envision for the future year, breaking that down into monthly goals, and planning and executing on professional and personal milestones. 

I have served as a teacher, sports coach, instructional coach, and a manager of full-time staff, and I now support a number of clients through reflective coaching practices. I love helping leaders at all levels to identify a vision for their work ahead, create a plan, develop new strategies, execute, track progress, and reflect along the way. I differentiate my support according to each individual’s working style and needs, serving as a guide, an accountability partner, and a cheerleader, as we navigate obstacles and celebrate wins as a team. 

Connect with me, and let’s start working together towards your 2020 Vision! 

Your Team Member and Advocate, 

Katie