Have you given thought to how much you can do with an entire year to bring more joy and fulfillment to yourself? Beginnings have so much promise for achievements and fresh adventures. We can be a better person, live our days to the fullest, and make some life changes. I get excited just thinking about the possibilities.  But are you looking at the same list of goals as last year, knowing your resolve will last only a few days, weeks, or perhaps a month? You have all these good intentions, but life just seems to get in the way. You get hurried, distracted, and the one thing you want to achieve becomes too hard to manage. Sound familiar?  What can you do to change this pattern you keep creating? The first step is to find the trigger that makes you want to change habits. We all have triggers that make us stop and be accountable to ourselves. That is when the actual change can begin. What is it you want to accomplish? Find what is deep within that will compel you to start down a path of change. Are you passionate about the process and the results it will give you?  There is a difference between thinking you want something and feeling a passion about what it will bring you. Think about how you feel when you have done something for accomplishment or achievement. It comes from deep inside and you will push to reach the desired goal. The best part is the glorious feeling you have as you get closer to achieving your aim.  Think about times in your life you wanted to do something and had to work hard to achieve it. Now think about the feeling you had with each step of accomplishment. It was hard to do, but the reward is something you can’t describe to another person. This feeling is personal and comes from a deep place within you. It is a connection to your inner self, and that is where the real self-work begins.  Here are two directions to think about as you map out a plan and reach for what you have wanted and dreamed about:  Ask Questions Take the time to think about what you want. Ask yourself these questions. Why do you want this? Think about the reasons and write them down. If you can’t express them, you won’t be able to act. What actions do you need to take to move forward with your desires? How long will it take you to accomplish this idea, goal, or project? Is it a new habit you need to develop? Take notes and put thought into the details. Do you need support or an accountability plan? Will you need to overcome others trying to sabotage you with words or actions? Write a plan on how to overcome these personal tests. Decide how you will reward yourself for staying on track. Remember the desired change is the real reward but, in the meantime, what will give you the drive to keep pushing yourself? Taking these steps can turn many of your dreams into reality. It takes planning and a commitment on your part. Most of all, you need to find the true reason it is something you desire. Without knowing the why, you will not be inspired to do the how and when.  The 5 Second RuleMel Robbins, author and creator of The 5 Second Rule, explains the rule –“The 5 Second Rule is simple. If you have an instinct to act on a goal, you must physically move within 5 seconds, or your brain will kill it. The moment you feel an instinct or a desire to act on a goal or a commitment, use the Rule. When you feel yourself hesitate before doing something that you know you should do, count 5-4-3-2-1-GO and move towards action.” Mel Robbins explains that she first used the 5 second rule as a way of getting out of bed at a time that was both difficult for her and her family. The process was simple. Counting backwards from 5-4-3-2-1 and acting at the end of the count before the mind creates a reason not to act. Throughout her book, Robbins explains that you, just like everyone else, have 5 seconds to act out before your mind convinces you to do otherwise. It creates a process to combat the subconscious mind and forces us to act on our ideas. The primary aim of the 5 second rule is to break our thought pattern while deciding. Often when it comes to the things we need to do, we come up with reasons to put the task off. We do this knowing it needs to be done and by doing so will bring benefits. Using the 5 second rule in these moments acts as a prevention for talking ourselves out of doing something. Here are a few examples of where the five second rule could be applied: Before exercise.Before attending a social occasion.Before we hit the snooze button.When we get angry and argue.Before lighting a cigarette.Before we partake in any negative habit, such as biting nails.Before reaching for a second helping at a meal. A combination of both asking ourselves questions about what we want and using the five second rule can help us reach new habits and accomplish more in the coming year. Happy New Year!  “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life.

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I go through a lot of books. I listen to them, and audio-books have become my passion. For the past several years, I have been listening to books in my car while I drive all over Southwest Florida. I have become so accustomed to having audio-books that if for some reason I get behind in borrowing them from the library, I feel lost while driving. I have listened to classics, self-help, history, legends, mysteries, love stories, biographies, and autobiographies. My big brother and I share a lot of the same interests and we keep each other up on titles that capture our attention. Sometimes you read a book that hits you emotionally and intellectually. These stories carry weight because we can feel the emotion and understand the characters. Although I enjoy a good sci-fi, adventure, thriller, as well as other types of stories, I love a tale that pulls you in because you can relate to what is happening as though you are in the story with the characters. These books stay with you, teaching a lesson about life and about self. So, I thought I would share with you a few of the ones that have stuck with me…. Make Your Bed by Admiral William H. McRaven – My mother taught me to make my bed first thing every morning and it has stuck with me all my life. McRaven said, “If you want to change the world, start off by making your bed.” In 2014, Admiral McRaven addressed the graduating class of the University of Texas at Austin on their Commencement Day. He shared the ten principles he learned during Navy Seal training that helped him overcome challenges not only in his training and long Naval career, but also throughout his life; and he explained how anyone can use these basic lessons to change themselves, and the world, for the better. Have A Little Faith, A True Story, by Mitch Albom – A book about a life’s purpose; about losing belief and finding it again; about the divine spark inside us all. It is one man’s journey, but it is everyone’s story. The Boy in the Striped Pajamas by John Boyne – Germany 1942, a young boy’s family moves to a new house, where he meets another boy whose life and circumstances are very different to his own. The Art of Racing in the Rain by Garth Stein – Narrated by a dog named Enzo who shares thoughts about the life experiences which prepared him to protect his family in times of greatest need. The Century Trilogy Series by Ken Follett – 3 Book Set: Fall of Giants, Winter of the World, Edge of Eternity follows the fates of five interrelated families – American, German, Russian, English, and Welsh – as they move through the world-shaking dramas of World War I and II, the Russian Revolution, civil rights, assassinations, mass political movements, Vietnam to the Berlin Wall, the Cuban Missile Crisis, presidential impeachment, revolution—and rock and roll. A Man Called Ove by Fredrik Backman – A story of resilience, regaining one’s perspective on life, and truly living it again. To quote the novel, “Death is a strange thing. People live their whole lives as if it does not exist, and yet it’s often one of the great motivations for the living…” The Life We Bury by Allen Eskens – A mystery novel about a young college student whose assignment in a biography class leads him to investigate a thirty-year-old murder. The Nickel Boys by Colson Whitehead – Is based on the real story of the Dozier School, a reform school in Florida that operated for 111 years and had its history exposed by a university investigation. Next Year in Havana by Chanel Cleeton – After the death of her beloved grandmother, a Cuban American woman travels to Havana, where she discovers the roots of her identity and unearths a family secret hidden since the revolution. American Dirt by Jeanine Cummins – Follows the ordeal of a Mexican woman who had to leave behind her life and escape as an undocumented immigrant to the United States with her son. Pachinko by Lee Min-jin – Follows four generations of a Korean family who move to Japan amidst Japanese colonization and political warfare. A family saga that explores the effects of poverty, abuse, war, suicide, and the accumulation of wealth on multiple generations. Breathing by Andrew Weil – From increasing energy to lowering blood pressure, to improving circulation to beating anxiety disorders without drugs, Breathing is a practical introduction to the benefits of breathwork  “A reader lives a thousand lives before he dies . . . The man who never reads lives only one.” – George R.R. Martin Robin Anne Griffiths – Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more about her work at www.rechargemezone.com

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This week I had two things that really bothered me. I won’t go into the details, but I wanted to shout to whoever would listen, “This is NOT RIGHT!” Of course, I didn’t, although my husband got the brunt of my irritation as I ranted about the complete hypocrisy of the issues, to the point I found myself angry and stressed. Anyway, I was in such a stew over it I noticed myself getting more worked up than I should, and I realized this was doing nothing for me or anyone else. Have you ever found yourself in the same spot? I see it often on social media. We have a microphone and believe we need to express ourselves. I don’t have a problem with people expressing their opinions. I just want to talk about how we engage and internalize this information.  Twenty-five years ago, the book, Don’t Sweat The Small Stuff…and It’s All Small Stuff, was published by Richard Carlson. This is a great quick read about letting go of the little, stressful things in life to help you find peace and calm in a stressful world. Since the world has not improved and can still be a stressful place, I thought it may be a good time to talk about this influential book. The book is based on how difficult it is keeping up with responsibilities, information, people, and how complex the world has become—and this was from twenty-five years ago! Just to put things into perspective, a quarter of a decade ago Google just began the prior year as a research project. Facebook was seven years away. US federal debt totaled $5499 billion vs $28.43 trillion by the end of 2021. Today you can use the phone and the internet at the same time. Twenty-five years ago, cell phones were not as common, and service was sketchy. If you were to go on vacation or a trip, you could get away from everything with no email, text messages or updates from work or friends.  Not sweating the small stuff is more important now than ever. We need to slow down, not speed up, and get the most out of life by disengaging from the crazy, fast-paced modern world. The book’s key message is how our life reflects our thoughts. If we can remain calm, even in difficult circumstances, live in the moment and learn to keep the small stuff small, we can find genuine happiness and peace of mind.  So, what can we do to let go of the small stuff? Here are a few thoughts that may be helpful:  Power and Control  Do what is within your power and acknowledge what is out of your control. Although we desire to shape every outcome in life, we do not always have the power or control. By recognizing what you can and can’t do can give you more peace.  Let Go Of Expectations  Many disappointments come from playing out a situation beforehand, and then reality turns it another way. Expectations can be beneficial but learning how to be reactive when things change can deter disappointment and possibly turn into motivation for something better. Overthinking  Overthinking leads to assumptions and those are seldom based on facts. We often develop stress from overthinking. Stick to the facts and try to not make a “mountain out of a molehill.” Look For Humor The small stuff can seem intense, and we frequently fail to see the humor in the situation. Sometimes the funniest things happen in extremely intense moments. Consider the Situation When looking at small things that upset you, ask yourself if this will be important in the next week, month, year, or even twenty-five years. Most of us will concede it will not. A small moment in time rarely affects our life in the long term.  We can spend an enormous amount of time letting the small stuff get in our heads and life. Take a break and live a little less stressful. I am now laughing at the small stuff I allowed to upset me this past week. Wish I had recognized it a little faster, so I hadn’t wasted that short amount of time. Each day is an opportunity for learning. The small stuff can teach us plenty. “We forget that life isn’t as bad as we’re making it out to be. We also forget that when we’re blowing things out of proportion, we are the ones doing the blowing,” – Richard Carlson Robin Anne Griffiths is a certified master development coach, personal trainer, behavior change consultant, and yoga instructor. She specializes as a movement instructor for senior populations. Her mission is to help with living a fuller and healthier life as you age. Her Better You Series is three unique programs tailored to help with positive changes in diet, fitness, and life direction. She works with groups and individuals on life transitions to create personal balance – physically and mentally. You can find more information at https://robinannegriffiths.com.

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Forgive me, but a little rant about people and their attitudes. Recently, I witnessed many individuals whose attitude could use a checkup. I’m not sure when the world changed, but when is it okay to display a poor attitude along with bad manners? I’m speaking about the people who ignore the good and only pay attention to the bad. They are loud, get into other people’s business, think they are more deserving than others, and forcefully try to influence others to their way of thinking. According to a few studies, several things have led to disrespectful behavior, including cultural, generational, and current events which influence mood, attitude, and actions, and also contribute to disrespectful behavior. Personally, I blame most things like this on when Casual Fridays were put in place. Yes, I am old fashion and still like to see people treating each other respectfully, dressing for the occasion and having proper manners. But wait, I am getting a little off the subject.  I work with a multitude of personalities and find it interesting how attitudes affect individuals. Your attitude is often one of the first things people notice about you. It’s the key element in how people perceive you and can determine your success in life. The American Heritage Dictionary defines attitude as “a state of mind or feeling with regard to some matter.” Merriam-Webster also states attitude as “a feeling or way of thinking that affects a person’s behavior.” How you manage your attitude matters. It affects your relationships, business, career, health, and every opportunity that comes your way. Your attitude comes from your mindset, viewpoint, beliefs, background, and when there are challenges within life, we often react by the attitude we hold.  There are basic behaviors that consist of positive, negative, and neutral attitudes. These components take care of the way we react to certain situations. A positive attitude person looks for the good. They have an overall mindset about the greater good. These individuals have confidence, a happy demeanor, determination, and sincerity. A negative attitude person will generally ignore the good in life. They tend to be angry without specific reason, have self-doubt, lack of confidence and are often frustrated. A neutral attitude person tends to ignore life problems and have little hope. They commonly are unemotional and disconnected.  Attitude can make a big difference in all aspects of our lives. It’s easy to have a positive attitude when life is going well, but as daily living gets tougher, we need to stop and see how we are reacting. Having a negative attitude will hold consequences. People do not want to be around a person who can suck all the good out of the air, and that is what a negative attitude will do. Many of us are dealing with new and different pressures we didn’t have a few years ago. How are you handling that pressure? Are you fearful, angry, and sad? Although you may not be saying it out loud, your family, friends, and business acquaintances can likely sense and recognize it. Maybe you’re not satisfied and believe things could be better. If so, then look at positive actions you can take. Changing an attitude can alter the way we view the world. You have the power to change your mindset and the way you view life. A good start is to assess what it is you need to adjust. What is the underlying reason for your negative attitude? Set goals that will help you change. Change can be difficult – and if you dwell on the struggle, it will be! Don’t fear mistakes and take risks. Use the word yet. Instead of “I can’t figure it out” use “I haven’t figured it out yet, but I will.” That little three letter word has the power to change your negative mental attitude into opportunity thinking. Keep looking at what you are trying to achieve and think about the rewards of what you are working toward. Remember, giving your best will leave you with no regrets. Don’t make excuses, make progress. Accept responsibility and show gratitude for the chance to be better at life.  “People may hear your words, but they feel your attitude. “ – John C. Maxwell “There is little difference in people, but that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative.” – W. Clement Stone. Robin Anne Griffiths is a certified master development coach, personal trainer, behavior change consultant, and yoga instructor. She specializes as a movement instructor for senior populations. Her mission is to help with living a fuller and healthier life as you age. Her Better You Series is three unique programs tailored to help with positive changes in diet, fitness, and life direction. She works with groups and individuals on life transitions to create personal balance – physically and mentally. You can find more information at https://robinannegriffiths.com.

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The world around us is in constant movement working towards a balance position. The solar system is kept balanced from gravitational pull and inertia. The earth works to balance its outgoing energy with the incoming energy from the sun.  Nature on our planet is in continual motion to balance its ecosystem of plants, animals and humans.  We as human beings should be working towards the same goal.  Unfortunately, we don’t always strive for that balance and it can cause self-destructive results.  A project called Blue Zones has focused on areas within our world that is said to have a larger number of people who suffer less from chronic disease and live longer than the average in other parts of the planet.  These blue areas are known for common habits including balancing health and well being. It is often believed that if you are taking care of your body physically then you are nurturing your health.  Perhaps you believe you are living a well-balanced life.  You work hard, play hard and enjoy life with regular social interaction.  Yet you may still feel overly tired, run down, depressed, negative with little joy or love.  Possibly you are out of balance in different areas of your well being.  So, what are these areas and how are they to be balanced? The four areas recognized for optimal health are physically, emotionally, mentally, and spiritually.  All these facets are connected when it comes to our overall health.  Each is affected by the other and absorbs energy, directs our thoughts and influences our emotions. Let’s look at each area to see how we can promote better balance within our life to engage in optimal health and happiness. How To Achieve Physical Balance Physical balance covers a large area of health. From exercise, nutrition, rest, and self-care; this section of finding balance can and is often misunderstood and neglected. One area you may want to focus on when considering physical balance is literally balance work. Most of us don’t even think about adding balance work to our exercise program, but balance begins to decline around the age of 40 to 50. The National Institute on Aging reports that one in three people over the age of 65 are more than likely to have a fall, and that risk rises with age. Taking care of your physical health can help with balance overall. Staying active with exercise that improves muscles and flexibility may also help slow bone loss from osteoporosis. Balance exercises can be as simple as practicing standing on one foot. Other areas that you may want to look at are learning Tai Chi and Yoga that incorporate physical and mental balance into their practices. We can incorporate more physical balance by looking at what we put into our bodies. Perhaps you need to drink more water, less alcohol, or look at your nutrition intake. Another area is getting regular check-ups for preventive health such as mammograms, prostate, blood pressure, vaccinations, vision, and dental. Balancing Our Emotional Health Balancing our emotions plays a large part in physical health and well-being. This past year has been challenging emotionally for many of us. At times, we have all experienced fear, worry, anger, depression, and anxiety. These negative emotions can play a large part in our health as they can escalate, control our thinking, and cause poor decisions. Recognizing emotions can help you put them into perspective and allow you space to respond with intention and clear purpose. Learn to put your emotions into words to better understand how you are feeling and respond. Learning more about your emotional triggers can help with finding more stability and balance. Achieving Mental Balance We have a choice with our thinking. We can focus on all the negative aspects of life or the positive. This focus on negative or positive thoughts can be cultivated into a habit. An emphasis on one over the other brings on an unbalanced outlook on life itself, and the brain begins to develop lopsided mentally. Our brain is a muscle and needs exercise but also rest. Additionally, it’s important to stay mentally sharp to plan our activities, awareness, response time, and choices. Prioritize your time and learn to assert yourself to protect it. A few areas to work towards include surrounding yourself with people who provide positive influence and support. Unplug from technology whether it is social media, television, news, or work. Take time for yourself by enjoying a hobby or taking a class that gives you enrichment. Look into journaling for self-discovery, and meditation to add more to your mental balance. Learn to enjoy your own company, find respect for yourself, and cultivate your own interest. What To Know About Spiritual Balance Values, community, and spiritual areas come from a perspective within. Tapping into your deeper self will help you discover who you are, what your life purpose may be, and how you best interact within your community. Once you find these important elements, you can make a shift in life to change course and move in a new direction discovering who you are, what you want and need. Finding what you truly value can help you become a more cherished and respected partner, parent, team member, and leader in your world. Start With Small Steps Each day you can nurture more balance into your life by working on the physical, emotional, mental, and spiritual aspects. Start small with areas you know you can easily build upon. Take a moment to look at where you may be missing balance in your life and how a few adjustments could make a big difference. As with any change in life, take small steps to develop habits that will grow over time to enrich your experiences and give you more well being and overall balance. Robin Anne Griffiths is a certified master development coach, personal trainer, behavior change consultant, and yoga instructor. She specializes as a movement instructor for senior populations. Her mission is to help with living a

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