Those of you who follow me know that I was ill for a while.  That illness allowed me to rest and think. What I realized I was doing was to refresh, refocus, and reframe.  It’s been so powerful for me, that I felt compelled to share it with you.  You don’t need to have been ill to Implement the Three R’s as I’m calling them.  The power of these principles extends far beyond moments of physical or emotional challenges.  In fact, they can be harnessed to Invigorate and elevate you at any time.   

Refresh

While life can sometimes feel overwhelming or monotonous, the power of refreshment lies in its ability to invigorate and revitalize our journey, infusing it with new energy and vigor. In fact, refresh means to give new strength or energy to; to reinvigorate. 

Here are some strategies that I used and will continue because of the joy they bring me. 

Embrace self-care rituals

You know that I believe it's essential to prioritize self-care and rejuvenation. These self-care rituals cultivate habits that nourish your mind, body, and soul. This could include activities such as meditation, journaling, engaging in hobbies, or spending time in nature. Taking care of yourself is not selfish; it's a vital component of your confidence journey.

For me, these self-care rituals included eating and drinking what my body needed.  Some days it needed a salad, others it needed a Dove chocolate.  It was all about balance and listening to my body.  During this time, I made sure to drink a ton of water, and I quit drinking alcohol! 

I also started to meditate and focused on journaling more.  Fortunately, I was ill during spring and summer, so I had plenty of opportunities to meditate on the deck.  I’ve made it a priority to spend a good portion of every day outside soaking up the vitamin D.

Do a cleanse

No, I’m not talking about a detox-type thing.  I’m talking about a cleanse of your surroundings.  I felt the need to open all the windows and let fresh air in.   I cleansed my refrigerator and pantry.  I’ll be the first to admit I’m not always the healthiest eater, and while I was sick I lived on crackers, ginger ale, soup, and hard candies.  Once I felt better, I purged my pantry of food I no longer wanted in the house and replaced them with foods that were healthier. I made simple swaps like almond butter for peanut butter and almonds for chips.  Notice I didn’t say foods I should or shouldn’t eat because I don’t want to put those labels or restrictions on.  It’s about my choices.  I also bought clear plastic organizers so I could find things because TikTok became my bestie for a while.  

I also did a major refresh on my office.  I realized I really didn’t need my tax returns from the 1990s, did I?  I shredded and purged and cleaned and just feel better in my space.  And I downsized my office to make room for exercise gear. 

I want to be clear that refresh does not equal cleaning.  Yes, I cleaned but just rearranging a few things was cathartic.  You might consider rearranging furniture, painting something, creating a library, or any other thing that just helps you feel better.

Refocus

Life can sometimes pull us in multiple directions, making it easy to lose sight of our goals and values. Refocusing allowed me to redirect my attention and resources toward what truly matters.

For me, it meant refocusing on my health; physically, mentally, emotionally, and spiritually.  I needed to shift my focus from constantly working and fretting about “things” to my goals.

Here are some things I did to refocus my journey.

Clarify your vision

Take the time to revisit and refine your goals. Ask yourself, "What is TRULY important to me?" and "What specific areas do I want to develop?" Clearly defining your aspirations will help you chart a more focused and purpose-driven path.

I did an activity called the Wheel of Life to help me see what’s important and where I needed to put that focus.  That helped me to prioritize various areas of my life.   Now I know where to do the next step.

Prioritize your energy

We have SO many demands on our time.  Between work, family, social obligations, and things like….laundry, it’s no wonder that one of the biggest challenges I hear from my client is, “I don’t have time for myself.”. 

Completing the Wheel of Life helped me to determine my focus areas so I knew where to focus my energy.  I was able to identify the activities, relationships, and commitments that energize and empower me. (BTW if you'd like more information on the Wheel of Life, drop me a note at sandy@emergingconfidence.com.)

It’s important to learn to say no to tasks that drain your energy and make room for endeavors that align with your values and aspirations. Focus on activities that fuel your confidence and propel you forward.

Create a plan of action

The key to coaching is simple.  You identify where you are, where you want to be, and what action steps will get you there.  For me, it’s a matter of breaking down my goals into manageable steps and creating a roadmap for success. It was also important for me to set realistic milestones.  I’m an all-or-nothing gal,  so I had to make sure I was creating a plan of action that was attainable.  And I had to hold myself accountable. For work, my bestie Beth and I text each other every Monday with our top three goals for the week, and on Friday we share what we’ve accomplished.  There’s something about having to tell someone else what you’ve done or not done!  By having a clear plan, you'll be able to make progress consistently and experience a sense of accomplishment along the way.

Reframe

The final R, reframe, meant to reframe my mindset and perspective.  Reframing involves shifting our thoughts and beliefs to view challenges as opportunities for growth. The American Psychological Association says that reframing is a process of reconceptualizing [something] by seeing it from a different perspective. 

Here's how I used that concept and how YOU can embrace the power of reframing:

Challenge limiting beliefs

We all have limiting beliefs.  Limiting beliefs are the stories we tell ourselves about who we are that hold us back from becoming who we are meant to be.  By identifying the beliefs that held me back from reaching my full potential, I was able to see things in a new light; another form of refocusing I suppose. It’s then a matter of replacing those self-limiting thoughts with empowering affirmations that reinforce your confidence and capabilities.

Embrace failure as a stepping-stone

When you’re recovering from an illness, it sometimes feels like you’re taking two steps forward and one step back.  But instead of viewing failure as a setback, I reframed it as a valuable learning experience. For example, maybe I wasn’t quite ready for a full day of work.  Embrace the lessons failure offers and use them as stepping stones toward success. Remember, every failure brings you closer to your goals if you choose to learn and grow from it.

Practice gratitude and positivity

If you’ve met me before today, you know that I’m all about cultivating a mindset of gratitude by acknowledging and appreciating the blessings in your life. I believe it’s critical to focus on the positives, no matter how small they may seem. When you’re recovering from Covid it may seem like there are no positives to be found.  But the truth is, I was grateful to have gotten in when so much research had already been done.  I was grateful to have had my vaccines, so it wasn’t worse,  I was grateful for Paxlovid! Shifting your perspective to one of gratitude and positivity can transform challenges into opportunities for growth and self-improvement.

Your call to action

I’m grateful to be back to 100% and to have discovered the power of refreshing refocusing and reframing.  But, you don’t need to get sick to apply the Three Rs to your life.  Think about where you have opportunities to refresh, refocus and/or reframe. Apply all three or just one. 

Perhaps you want to look at areas of focus and energy.  Maybe it’s time for gratitude.  Whatever the case may be, I'm thrilled to witness the transformative power these principles hold for. Remember, personal development is a continuous process, and it's okay to have ups and downs along the way. Stay committed, be kind to yourself, and never underestimate the incredible strength and potential you possess.