Friday, February 7, 2020

Morning pre-shot routine

 "You have to remember that a pre-shot routines main purpose is a calming effect. Approaching your shots in the same fashion for each swing lets your mind go on autopilot. Repeating your routine each time helps you repeat your swing each time. This is particularly true when the pressure is on".  Frank Mantua Golf Professional

How my days go, have a lot to do with how I start.   Have you ever played golf?  I'm always amazed how much better I play when I visualize my shots and have a good pre-shot routine.
Since December 1st, I've been intentionally practicing my morning pre-shot routines. As I type, I'm in the middle of morning's pre-shot routine.  Today is day 69 of this practice.

I was listening to Mel Robin's audiobook, the 5 second rule.  She talks a lot about sleep and what happens if you hit the snooze button.  How if you wake up, hit snooze and go back to sleep, our bodies go back into another sleep cycle.  If we wake up before that sleep cycle is up, we can be groggy for another 4 hours!  Plus, our brain works better for the first 2-3 hours of the day.  This wasn't hard sell. I've know, if I wake up brain is groggy. Days I wake up groggy are not as easy.

That's what started this morning practice...that plus I needed to get some extra writing done for a client. I was feeling anxious about when I could write... so I started creating a nourishing pre-shot routine to my day... A morning routine that supports my happiness, health, gives me a home to write and create my day.
new sprouts in winter

As I type it is 6:09 in the morning.  My face is washed, teeth are brushed, I've got a nice warm cup of hot water sitting by me.  And here I am typing away.

When I help families downsize and create cozy lovely rich and nourishing spaces, we usually need to start creating homes for their most used and beloved things.  Everything feels better when it has a home- a place to be.  The same goes for our goals, our happiness our health... If you want to live happy- create a home for what you treasure the most.  For me, I know I'm a better human when my morning starts nourishing, unrushed, creative.  When I have space and time to do morning movement, yoga, radiance exercises, quiet time to settle my thoughts, plan my day, to meditate, pray etc.

 My morning pre-shot routine is predictable. Although, I am mindful to keep asking questions and noticing how it's going and how I feel the rest of the day.  I'm creating a habit, a pre-shot routine to my day.

My morning routine is space for me to breathe. I don't start my day rushing or slamming a cup of coffee...I start the day kindly and with beautiful intentions.

 I've noticed my happiness is rising.  I've noticed my relationships feeling more nourishing and easy.  I'm a better listener.  I've absolutely done more writing.  Sometimes, like today I'll pop in a write a blog or work on an article...most days I write for myself.

Your pre-shot routine will look different than mine but I whole heartedly recommend you start one.

 The basics are this...
    When you wake up- get up.  I usually start by brushing my teeth, stretching a bit and washing my face with cold water... this wakes me up.  Then I make myself a nice big warm cup of water...sometimes with lemon.
    Secondly, honor and nourish the first 2-3 hours of the day as the most productive time for doing what matters the most.  This is time for my healthy, my spirit. Time to prep my day, work on my current projects, and write.  I'm very mindful of what I put in this's sacred time.

    Like all good journey's it takes time to see what happened from the practice of a nourishing routine....I try not to judge the results.  I have faith in the process of creating space and home for love to flourish.  Practices like this is transform your life.

It takes time for plants to grow roots and bloom.

please note, I got set up this year as an amazon affiliate- meaning if you buy from a link I give I earn income.  Thank you

Wednesday, January 29, 2020

A little less wobbling please...

When walking, just walk. When sitting, just sit. But above all don’t wobble!  Lin Chi

How much do we wobble? 
 Instead of being present, how much of our lives is spent in wobbling mode... trying to do 2-3-4 things at once?  Have you been to a coffee shop lately?  How many of us are sitting with someone...but looking at our cell phones?  How long do we hold focus on a project before we are interrupted...the phone rings, a text or pop up appears, we get hungry?....
We loose our focus...we start wobbling.

If we want to un-stress our lives and be who we are capable of being … become present... an undistracted version of ourselves.  Imagine showing up everyday...fully us.  Not wobbling, but clear, present and engaged.  
listening, tasting, seeing, smelling, feeling... present...

Who could we all become and what are we cable of doing by just reducing distractions and limiting our wobbling?  

When we are going to write...we write
When we do the dishes... we do the dishes
When we watch tv...we watch tv
When we listen...we listen
When we walk... we walk
When we drive... we drive

What a novel idea right?  It is stupidly simple...and yet

Why are we a society of distracted souls?  
More importantly... how do we want to show up in this world?

The truth is, when we are fully ourselves, nourished, happy and healthy, we make the world a better place.  We show up. 

It's usually in the removal that we find true selves... not in the addition of.  Practicing the art of subtraction makes room for our lives to breath and then to flourish.  A life that flourishes has a way of spreading beyond ourselves.  Like the internet, we are a web of connections.  Imagine if all our connectors we clean, happy and healthy working together.  Presently

A morning thought
   from my desk 
       during my own quiet time
un-wobbled space
Denise Frakes...wobbler, runner, writer.....

Thursday, January 16, 2020

5 habits to raise your home's happiness index

     There is an indescribable joy that happens when you open up a freshly cleaned and thoughtfully stocked refrigerator.  You swing the door open wide, take a big breath and relax.  
Your heart opens up and you smile.... 
this is what creating a nourished and happy home does- it makes you happier

Creating a nourishing home for you, your family, your treasures 
is creating a space for your joy to bloom

    When you pull open your sock drawer and your socks are all happily in place. 
   When company unexpectedly appears at your front door, and you look around to see your home is
 at ease, clean and welcoming  
   Your happiness index rises

     When you find a rubber band and you think…I know exactly where that goes.
 I have a home for this!!  A little joy bubbles and wiggles in soul
     When you wake up in the morning to a clean kitchen...because you put it to bed the night before.
     When you start to clean your house and
 don't have to spend 3 hours putting things away
     When you sit down to have a cup of tea and look around and
 see more things that give you joy than tasks to be done.

     When you snuggle into bed, in a room that feels just right and
 you feel your body and mind relax... 
   Your happiness index rises

 Nourishing homes support our happiness.  A home that feels cozy and relaxes our nervous systems reducing our stress.  Homes like this make us happier.  When we are happy, we are healthier, more at ease.   We process better, communicate better and are more creative.  Life is easier and we feel luckier. 

  Perfection isn't the goal to creating homes that nourish.  Homes are living beings.  They will shift and flow with our lives, the seasons and with how well they are loved and cared for.  If we live in a home that is loved...we feel more loved.  When we create homes that make us happy...that joy is reflected back to us.  When our homes make since, support our life habits, are easy and feel nourishing... we are happier and healthier.

   Happiness is found in creating spaces you love and are loved

5 habits to raise your home's happiness index

       Practice tiny acts of tidiness…. Happy homes come from mindful creating.  They don't wait for the grand gestures or big projects... or cleaning day.  Tiny acts of tidiness happen all the time.  Sinks are wiped down after teeth are brushed, the mail sorted and put way, muddled shoes get a quick touch or order... tiny acts of tidiness.  Our work isn't drudgery but acts of kindness.

     Practices of prevention.  My Aunt Velma was always saying...If you have to swallow a bull frog don't spend too much time looking at it.  Spending time thinking about cleaning or un-cluttering causes stress.  When we gently and lightly clean and put away our days as we go... we have little to do on cleaning day.  Instead of thinking cleaning day... think prevention, prevention, prevention

     Practice Creating little homes…. Think of your home as thousands of tiny homes living within your home.  Putting like items with like items.  Making space for what we use and love the most... in the most honored of spaces. Create homes for your treasures.  Everyone feels better when then belong somewhere.  Plus, knowing where everything lives is a total stress reducer.

    Gather support of kindred spirits and home angels….. by having healthy support system, we up our chances of accomplishing our lists and goals by 65-95%!!! Schedule a house cleaner, a home coach, a handy person to help you.  Schedule company to visit for a party or just a cup of tea.  Take a picture of your work before and after share your accomplishment with a buddy.

    Pause and be openly Curious.  Because we are creatures of habit.  We get lost in the day to day shuffle.   Pause and look around.  Be openly curious.  Pretend you don't live here- who does? What do you see, what do you notice?  Sometimes we have to pause from doing and look at our homes from a new perspective.  What do we love, what are we grateful for?  What are we done with?

 How do you feel in your home?  More importantly how do you want to feel??

  Our habits can uplift or deplete.  They don't care... they are here to make our brains work less, conserve energy and help us repeat the patterns we create.  By creating new patterns and ways of looking at our home and lives we wake up.  We shake off the cobwebs of the day to day grind. 
Housekeeping is exactly what we think it is... happiness or work.  I choose happiness...most days. 

Not every day is easy, but by habitually loving your work and home...happiness starts to become the habit.  This is a beautiful thing.

Action:  Look around your home.  What do you see?  What do you love?  How do you feel.  Just notice.  No judgement here.  Think of your 5 year old self and see with curiosity.  This is a great place to start.  Let me know what you discover!

You can do this!  Life is too short to get squished by housework. 
          Denise Frakes
            your life and home coach