5 Steps To Reduce Your Stress In 5 Minutes or Less

Stress, we all have it. We all can’t stand it. The more we have, the less productive we are, the more irritable we are, and ultimately, our fulfillment and success level drops. There are many strategies out there to reduce stress, but it can be hard to find the time to implement them in the midst of a stressful season. Here are 5 simple steps that can help reduce your stress in 5 minutes or less.

1. Just do the basics.

It is no surprise that most stress reduction strategies include exercise, sleep, and eating well. And it is probably because we cannot function well for a sustained period of time without them. This first step can feel impossible when you are stressed, but just take one step in the right direction today. Take a break and go for a walk, set a reminder to head to bed a few minutes earlier, keep healthy snack options around instead of heading to the vending machine. You will be shocked how each small decision can help reduce your stress.

2. Find a way to laugh out loud.

 Whether at yourself, at a joke, or at a video of something/someone funny, laughing amazingly makes you feel better. Some of the most wonderful moments in life include laughter. So the next time you are feeling stressed, hit the pause button, and find something to make you laugh.

3. Breathe, just breathe. 

Sounds simple, but there is a technique to this. Breathe with your eyes shut, in through your nose (for a count of two) and exhale through your mouth (for the same count). Do this while saying a number out loud (from 1 to 10) on each breath out. Simple, yet effective.
 

4. Do something else.

Just stop doing what you are doing for a period of time and go do something else. Maybe you can break for a day, an hour, or just 5 minutes. This is not an excuse to procrastinate, but sometimes taking your mind of the root of the stress for just a few moments, is exactly what you need to reduce your stress and clear your mind.

5.  You decide.

 We all have our go-to tactics and activities we turn to when we are stressed. Whether it is spending time with a friend, grabbing a cup of coffee/tea, or listening to music, do something you enjoy and share it with others. We want to hear from you! I’d love for everyone who reads this to reply to the post or newsletter to share your go-to stress reducer. We would love to hear from you, so please, interact on social media and let the world know your secret to reducing stress.

Remember, we are better together than on our own, and by sharing ideas we help one another reduce stress, increase performance, and find fulfillment in our lives.

Thanks for what you do to change the world!

Do You Know What Matters Most?

You may hear people say, “Don’t sweat the small stuff!”

How? Might be your reply.

I saw a great quote recently (not sure who gets the credit), “One of the most important things in life is to know what is most important.” It is easy to say, much tougher to do. In the end, it is about keeping our focus on the bigger picture with confidence that we are on the right path.

So what is most important to you? What are your core values?

If it’s been awhile since you looked at them or if you’ve never created a list, now is the time!

Your challenge is to spend some quiet time alone and develop your list. These values help frame where you spend your time and attention because these are the things that matter the most to you. Once you know what matters most, it is easier to identify the "small stuff."

Here’s how you go about that process:

1. Identify approximately 10 words that describe the things (in large buckets) that matter to you in your life (personal, professional, recreational, etc.)
2. Then narrow down your list to the absolutes, the top 3 – 6. These values are your core values.
3. The final step is crucial. Put them in number order. Something must be number 1 and always take precedence over number 2, 3, and 4.

This process is a necessity in the path to success. Defining your own core values brings clarity in times of tough decisions and prevents you from being distracted by the wrong things. And in the end, it keeps you from sweating the small stuff because you now know what really matters.

5 Ways To Start Your Day...When You Don't Feel Like It

Do you ever find yourself not wanting to get out of bed on a given morning to face work, traffic, and the dozens of tasks awaiting?

Do you ever find yourself so tired that you just don’t want to go to work, or drive to practice, or go grocery shopping?

Have you ever found yourself complaining about all the things you need to do and that you don’t have the time or energy to do it?

Chances are if you’re anything like me, you have. There is good news, my friends, you’re not alone! We have all been there, and will probably be there again very soon.

The challenge is not that these feelings arise, it is what we will do when they come.

These distractions and negative emotions are real and do return. We need to overcome them and be prepared to move forward in spite of them.

Here are 5 strategies and attitudes to help you move forward when you just don’t feel like it:

1. Go: Seriously. Just get up and get moving. Don’t think about the work, the day, or your to-do list…yet. Just do something you love. Have some coffee, pray, read, exercise…get your body and mind on something you like and get started.
2. Grateful: Start your day thankful for the opportunity to have one. Many people didn’t get today, or they lay ill and unable to do much with it. If you can get up, then you can give thanks. Take a few minutes and be thankful for what you have.
3. Give encouragement: Someone out there needs you. Think of someone to send a quick text too and let them know they are special. Lift them up, tell them they are loved, give a little encouragement to another person to help make their day.
4. Get your list done: What are the most important things you need to accomplish today? Write them down and put them in priority by what is most important. Don’t skip around and do easy ones. Do the most important things first.
5. Grab a toast: At the end of your day, take a moment to celebrate. Have a glass of wine or lemonade, high five a friend, do a little dance, make a little noise. It is important to recognize that you made it. One of the best parts of life is the fun. Take time out to simply say, “I did it.” The ride isn’t always easy, so set time out to enjoy, laugh, and live a little.

Let Resistance Be Your Wind

Flying is intriguing. It is such an amazing invention. While standing on the ground, I peer up towards the sky and watch as the thousands of pounds carrying so many valuable lives are
thrust across the sky at speeds over 500 miles per hour. I see the stream of white that trails and reveals the path in which the plane has come.

I am in awe.

And secretly, I want to be up there.

It doesn’t matter where the plane is heading; I am just enthralled with the concept of being in the sky.

Interestingly enough, that is somewhat how we perceive those that have reached great heights in their lives. Whether it is success in business, a beautiful family, or other wonderful accomplishments, we all want to soar?

However, to take flight, you must first take off. You need to lift off from where you are to get to where you want to be.

Ask any pilot, and they will tell you that the most critical moment in a flight is take off. Sure you need speed and mechanics and a well-built plane with a well-prepared pilot (leader) at the helm, but none of that matters if you don’t have resistance.

You need wind!

Planes take off into the wind. They use the resistance to climb. They charge the resistance as fast and hard as they can in order to soar.

As you face challenges, failures, and difficulties in your own life, check your perspective and keep going.

The resistance and opposition you face are your wind. Go at them, not around them, and certainly not away from them.

Use the resistance to get better and to grow. And prepare yourself because you are about to fly!

5 Ways To Deal With Unmet Expectations

Want to know a major component to achieving results, maximizing your potential, having a high-performing team, and being fulfilled in your life?
 
Sure you do.
 
You have to know how to deal with unmet expectations.
 
You have been and will be frustrated. Things don’t always go as planned. Someone has let you down, and others will in the future. Results may not be what you hoped for. You will have times in your life that what you want and dream of doesn’t come to fruition.
 
Simply put, we all have unmet expectations.
 
Here are the 5 strategies to effectively dealing with unmet expectations:

1. Manage your expectations. Make sure you set realistic goals and expectations. Stretch yourself, sure, but set a course that is attainable. Know that you will do your best, but the final outcome will have many variables.
2. Realize and accept you are not in control of everything. Accept that fact. You cannot control everything, or everyone, so stop trying to do so…but read number three.
3. You are in control of many things. Know what you can control. You can control your emotions, your words, your actions, your thoughts. You can control how you respond and rebound to situations. Stop being a victim. Take ownership and get back to work on what you can do to make a difference in a situation and your life.
4. Look in the mirror. Learn from your mistakes and unmet expectations. Ask yourself, “What can or could I do to change this outcome moving forward?” Sometimes, we see new methods and opportunities when we take the time to reflect on the past.
5. Move on to greener pastures. If in the end a situation or person is cancer in your life, then the solution may be to remove it. No time for stinkin’ thinkin’. Surround yourself with positive, uplifting people that are interested in you, your goals, and your success. Not only will you feel better, but you will do better, and you will have way more fun along the way.

Alignment isn't just for your car

It’s Sunday afternoon, sunny skies, glasses on, open road, tunes playing so loud you could sell tickets. You hold the stitched leather on your steering wheel at a perfect 10 and 2. That beautiful logo (that you paid too much for) in the center just beams right back at you. You’re loving every minute of it... 

Just one problem, your car keeps veering off the road!

An alignment issue.

Good leaders should set the destination and clearly define what success looks like.
Good leaders should guide their team in important conversations to generate ideas.
Good leaders should make decisions on vision to set the team into action.

But let’s be clear here; you don’t want to be good, you want to be GREAT!

As we know from driving a car, holding the wheel straight guarantees us nothing if our alignment is off. The same holds true in your leadership and for your team. This critical step is one many good leaders and teams miss.

Great leaders understand that finding victory once isn’t enough. Great leaders know you need to sustain victories month after month, quarter after quarter, and year over year. You need to cement your dynasty. You need alignment to be great. 

Alignment: the process of securing buy-in from those that need to execute the WIN.

There is no quick fix when it comes to alignment. You need to put in the time to develop real relationships that focus on trust, transparent dialogue, and mutual respect. 

Alignment isn’t about being right; it is about getting it right.

You wouldn’t drive a car with your alignment so messed up that it takes you off the road. So be the great leader that makes alignment a priority. Make sure you focus on the opportunities, have real discussions about the issues, and secure alignment as a team before you leap into action.

When you do this, I promise you, the road will be smoother, straighter, and ultimately more enjoyable as you find your way to your destination. 

What are you reading?

What are you reading?

At a recent conference, I was asked by a fellow associate a simple question that I am rarely asked. It is a simple, yet profoundly wonderful question. He said, “Randy, what are you reading?”

From there, we began a 20-minute conversation about the ideas, learnings, and inspiration we were both receiving from the books we were reading.

We all know that reading is important, but we don’t always do it; or at least enough.

We develop our minds by challenging ourselves in new ways, through new concepts and stories.

You should read to keep your critical thinking intact, to diversify your thoughts on problem-solving, to learn, and to enjoy. Even the repetition of reading a subject you claim to be proficient in helps reinforce important principles and behaviors for your success.

We could go on and on about the many benefits of reading.

Not a believer yet? Don’t believe you have time for reading? Try this on for size…

According to several research studies, people committed to growth and development through reading, earn more money than those that don’t have those habits. Specifically, the data reveals that people who read at least 7 leadership/life/success books per year (or more) make 2.3 times more than those that read only 1 book per year.

How about that for some motivation to pick up some books!

So, here is the question: what are you currently reading?

Are you just winging it?

Does your team have a plan? Or, are you just winging it?

It has been said, “without a goal there is nothing to shoot for.” That statement is so true. We need to aim at something concrete and tangible.

Could you imagine a basketball game without a rim or net? Crazy for sure!

This principle isn’t just true in the game of basketball, it is most certainly accurate and needed in your organization and your life.

You need to name your goal. Write it down. Get clear focus and ensure you have alignment for success.

Too often we are like hamsters on a wheel. We just get up, go to our places of employment, work on the tasks at hand, have some lunch at our desk, and then fight our way to drive back home.

You need to be more than this.

You need a plan!

In our newest book, Game Plan: How The Best Teams Win, we reveal the 9 strategies that winning teams execute in order to find and sustain their victory. If you’re interested, you can pick up a copy here. 

If you don’t, that’s cool too…but doing nothing isn’t.

If you want better and different results, you need better and different habits!

What habits will you change? What plan will you make…and follow?

Take steps this week to position you and your team for success by clearly defining your goal and the plan to get there!

Birds fly south. Do you?

Why do birds fly south for the winter? 

Interesting that without an alarm being sounded or direction from a leader or a major advertising campaign, birds know when it is time to fly south for the winter.

Do you?

Your work, your life, your pursuit for happiness is constantly changing. Do you know when it is time to move, to change direction, to chart a new course?

You better if you want to achieve success.

I know you want new and better results; so you need some new and better habits.

Fly south. Avoid winter. Don’t sit stagnant as the world is changing around you. It is time to ACT, because Action Changes Things.

If you need some motivation, let me suggest one of my favorite books, Who Moved My Cheese by Spencer Johnson. This easy to read story about 4 mice, will challenge you to see that things are changing, and you need to be changing too.

Take a few moments, clear your mind, your calendar, and the noise in your life. It is time for an evaluation. Take stock in what is and isn’t working. Look deep into what you are not accomplishing and write down several action steps you will take...starting today!

What's your "Why"?

Why do you do the work you do?

Really. What is it that fuels you each day to do the work you do? We aren’t talking about the money or the benefits of the job here. We are talking about the why you do what you do.

We tend to spend too much time on the negative aspects or the things that frustrate us with our jobs. The challenge for you is to take a moment and reflect on the things you love about your job/career. Write them down or type them out, but make them real, tangible reminders of the reasons for what you do.

This type of action, and a list to remind you each day, will help propel you through the tough days.

Now, this is important, if you cannot list at least 5 awesome and passionate reasons why you love your work, then you may have to make another list. That list will contain what you love to do, period. Not related to your current work, but just what you love to do for work. Then, this may serve as a beginning to new opportunities for you to make a move you’ve been hesitant to make.

Life is too short, your gifts are too great, and the impact you can make on the world is too essential for you to stay stagnant. This mantra is simple:

Love what you do. 

Remind yourself of all the why’s, all the reasons you took this job in the first place. Why do you love what you do?

You will be amazed at how focusing on the positive attributes of your career can produce a more productive, joy-filled, and rewarding life.