“I Get by With a Little Help From My Friends…”: The Importance of Support to Achieve Goals

As we move into autumn, with shorter days and more time indoors, I’ve been feeling at a bit out of sorts. I typically feel a bit of sadness and loss with summer over, but this year we’re still in the middle of a global pandemic, a climate crisis, elections upon us… the list feels overwhelming. I’ve been thinking about how I can ground myself with some positive habits, activities, and connections and not just sit on the couch with a remote to numb out, preparing to hibernate under a blanket until next spring.

I am curious how I might be able to find some silver linings in these Covid times, with so many things closed down and not possible.  I am generally curious and motivated,  but even I’m having a harder time generating energy for action. I know myself well enough to recognize that some level of purpose and engagement is going to help me with my physical, emotional and mental well-being as we move into the dark months. And I can’t do it alone. And so, I’m taking my own advice and having conversations with people to partner with me on some mutual goals to create a little more energy and structure, and to have more enjoyment along the way.

The research is clear, we are more likely to stick with a goal if we are part of a formal group or partnership. And yet, in Covid times, it’s easy to say, “But I don’t have those supports any more– my yoga studio is closed, the gym doesn’t feel safe for me, there’s no in-person cooking class, I lost my walking partner because I’m working from home, I can’t get on a plane for the big adventure so what’s the point training…” I get it, I’ve said these things to myself, too- they may be the first thought, but let’s not have them be the last thought. In martial arts they talk about moving to where you can, not where you can’t. Having support is like tapping into a bigger pool of willpower. Here are a few Covid-specific ideas:

In my own life, I used to go to the library or café to do work that I found difficult to start or focus on (like writing this newsletter!). With that not in the picture for me, I found Focusmate.  It’s a virtual coworking site where you get partnered with a person somewhere in the world for a set time, you share your goal with them, keep your video on and get to work. At the end of the session you share with each other what you accomplished, and wish them well. It’s been an unexpected support for me, and even though I don’t know them, it keeps me focused. (I’m not getting paid to mention them).

A friend told me how she’s supporting her mother-in-law who wants to cook healthier meals. They agreed to simply send a picture of their dinners four days a week. Another friend told me how she was lamenting the fact that her brother in Canada couldn’t meet her in the United States for their annual bike ride. Not to be deterred, they created a simultaneous ride where they each planned a route in their area  They got on the phone before they started to say hello and talk about their ride, took a midpoint break and checked in, showing on the phone where they were, and then ended their day with a final video chat and a beer together. Brilliant!

And then, of course, you can always have a virtual walking buddy where you get on the phone and chat while simultaneously going on a walk. What I love is that this way I get to “walk” with friends even if they’re far away. As a result I’ve deepened relationships that I wouldn’t have otherwise.

In addition, I have a friend with whom I’m exploring the topic of race and white supremacy, and I joined an online book study as a way to support my spirituality.

A few ideas on having an accountability partner:

  • Pick a partner who will be a good fit for the goal.
  • Discuss what support looks like for each of you. This could be regular conversations, daily texts that say “Done!”, photos, sharing work in progress etc.
  • Set the schedule in advance so you don’t have to tackle the scheduling hassle as often.  For example, you can set up four different walks over multiple weeks with the same person. Get it on the calendar and live into it.
  • Be open with your accountability partner, talk about what’s working and what isn’t, and brainstorm new approaches.  If your goal is to read four hours of fiction for fun each weekend, and you’re not getting to it, can you schedule it as a fixed time and tell your family?  Or can you schedule two two-hour blocks mid-week? If that turns out to be unrealistic, what about two hours a week?
  • Get specific.  Sharing what, and when, you will do something doubles your chance of success.
  • Celebrate successes together! Plan how you’ll share the completion of goals, or pick a milestone if it’s an ongoing goal, such as celebrating after six weeks of walking five days a week for thirty minutes or more.

What’s been working for you? I’d love to hear your experience. And, if you’re looking for something a little more in depth, my work as a leadership coach provides support to individuals and organizations that want to fulfill on their growth and development. With Covid, leaders and teams are under enormous pressure right now. Please let me know if you’d like to have a conversation about executive coachingteam development orleadership training. For businesses in Vermont, grant money is available for coaching and training. In addition, I am continuing my commitment to a quarterly book study on the topic of race and privilege– please join me!

Book Review

My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies

by Resmaa Menakem

This book is important in the race dialogue because it points to the baseline where we are impacted–our bodies. It’s not just what happens in our head and our thoughts, the trauma that is experienced embeds at the cellular level in our bodies and this gets passed down through the generations. For all of us. He looks at this impact through the lens of the white body, the black body, and the police body, as well as how to bring healing. As an example, for the white body, a critical first step is to learn settle our own bodies rather than to be armored up and protected. It’s a different perspective from how we’ve been “thinking” about racial equity, a systemic view that begins with our most basic system– our bodies.

Moving From Theory To Action

To support you in deepening your commitment to anti-racism, social justice and equity:

  • If I were to pick one book, movie or resource what would it be? Here are a few useful resource pages: Anti-Racism Resources

  • Who can support me in this process? Is there a friend, family member or a community group I can do this work with?

  • What will be helpful to me so that I don’t “forget?” Is there a way to make a plan now for the year, that I can live into? (e.g., commit to reading one book every three months in the theme of anti-racism? Add four movies to my watch list?) Might I make a work commitment so that I have the support of others as well to help hold me accountable to my intentions?

  • With the idea that goals should be able to be broken down small enough that it feels doable, what is one step I can take toward all of this today?

I’m Here To Learn and Grow, Not Be Right: Opening Ourselves to Learning about Racism

(Please note that this post is geared toward my mostly white audience. For my friends and colleagues of color, please know that I’m committed to continuing my learning and being an ally- and I welcome you to engage with me or not, as you like.)

As I sit at the mid-point of 2020, I never would have imagined I’d be sitting with such a heavy heart. I feel the United States is breaking apart, and I feel some hope- that the country will break open into a new future committed to moving toward social justice and equity in our society. But in order for that to be, I can’t just go to a Black Lives Matter protest and call it a day. As an educated white woman living in Vermont (who is also heterosexual, married, financially solid, home owner, able-bodied, raised Christian, the list goes on…) I have extraordinary privilege. And I have a choice now, to use this moment to commit to continue my learning and sustained action toward societal equity, or to let myself get distracted, lose focus and forget. My white privilege affords me the choice. My integrity as a human being says otherwise. Peeling off the Band-aid can be painful, but it can also allow the light to get in for true healing. What are your questions and what are you thinking about? I’d like to learn with you in this conversation.

Owning up to white privilege and racism is tough. We have to put our egos on the line in service of something bigger. For me it’s been helpful to remember:

I didn’t create it.

It’s bigger than me.

I am a part of it and benefit from it.

What I do now is on me.

In a recent podcast with Brene Brown and activist/author Austin Channing Brown (she wrote I’m Still Here: Black Dignity in a World Made for Whiteness) Austin says, “The work of being anti-racist is being a better human to other humans.” It’s a basic definition that I find compelling. But I need be open to getting it wrong in service of learning. This is where Brene’s focus, “I’m here to get it right, not be right”, and Austin’s perspective, “We all mess up. We all get shit wrong,” offers me a little space to learn and grow without my inner critic breathing so closely down my neck. As a somatic coach, I believe that to get that space it’s critical that we get ourselves in an open and receptive place so we can be with the learning, the pain and growth to move toward more centered accountability and action. For me, staying focused on my commitment to protect others over protecting my own ego is the fuel for this uncomfortable work.

And this work is for the long-haul. In my own life, I’m re-looking at how I can use my privilege to support anti-racism more deeply, and how I can maintain this commitment over time. I’m using my attention and energy to create longer term plans:

1. To educate myself: What are the books, movies, podcasts, courses, etc. that I want to prioritize in the next year? How do I get them on my watch lists, news feeds, and downloads now, so I can easily get to them? How can I authentically spend time with difference? (This could be non-white authors, movie directors, etc.). Where do I want to start?

2. To leverage my resources: Steven Covey’s work on Sphere of Influence versus Sphere of Concern is useful here as it helps me move into action from overwhelm. I don’t need to take it all on, but I can take it on where I have access and power. For me that is in a few areas. Here are some of the questions I’m asking myself.

  • Work– In my field, how do I integrate more conversations on unconscious bias, white privilege and racism into my work? How do I create a safer place for people to do this work rather than close off to it? How do I ensure my practices and policies in my business are anti-racist? What actions can I take now that will further permanent structural change? (For example, making changes to hiring practices.) How do I leverage relationships in the organizations and affiliations I am already a part of, whether that’s through joining their initiatives on social justice and equity (such as B-Corp and VT Businesses for Social Responsibility) or bringing these conversations into greater awareness?
  • Family– How can we have more conversations about white privilege and racism? Why does it feel hard? How can we expose ourselves to more media that’s not mainstream white? What are the real costs of white supremacy for us? Why don’t we have more friends of color? How is structural racism embodied in us and how do we benefit from it? What are some actions we can take individually and as a family toward social justice and equity?
  • Financial– Where do our financial investments need to be tweaked to be more in alignment with our values? In reviewing our charitable contributions, are there anti-racism organizations we want to support in an ongoing way? How do we demonstrate our anti-racist values through the power of our spending? How can we more intentionally support minority-owned and values-based companies and avoid others?
  • Community– What are the volunteer activities I want to be engaged in in the next year? What role do I want to play in the upcoming elections? How do I support the work of others in my community? How can I increase my awareness to see who is at the table, and if there isn’t diversity, to ask why not? How do I speak up more courageously when I see racism in action?

If you’d like to join me, one concrete action I am putting forth as a part of my own development and to support the development of others is to offer a pro-bono quarterly book club with the theme of anti-racism. If you are interested, please check this out. The first book will be, My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies by Resmaa Menakem.

This work takes humility, courage and energy. It must be done. We must do better at being a better human to other humans. I invite you to join me in taking the next step, and the missteps that will come along, as well.

Book Review: What Do You Choose?

This quarter go ahead and pick what you want, rather than what you think you “should” read. Let this be a time to read what calls to you, an inspiring biography, a juicy romance, a tough historical book you’ve wanted to read, a fond book from your childhood. What will draw you in when you’ve had enough scrolling through social media in the evenings? Enjoy!

PS Here are a few titles I highly recommend:

–Beyond The Sky And The Earth: A Journey Into Bhutan by Jamie Zeppa –page-turning travel memoir.

–Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor –inspiring and intimate look inside the mind of an Olympic marathon runner.

–The Lost Girls of Paris by Pam Jenoff– historical fiction centered around three women and a ring of female secret agents during World War II.

–The Five Things We Cannot Change and The Happiness We Find By Embracing Them by David Richo– offers concrete suggestions for finding peace and meaning in these difficult times.

Creating the Narrative for the Stay At Home Directive

Several girlfriends encouraged me to write a piece on some of my strategies for the Stay At Home directive. I begin with deep appreciation and gratitude for the blessed life I am living and recognizing that social distancing is a privilege, staying in my own home with my family is a privilege, having nature out my front door is a privilege, internet and online schooling is a privilege, safety is a privilege, and soap and food are privileges that won’t be afforded to so many in the US and around the globe.

Still, the day-to-day challenges that come with social distancing and self-isolation are real, and what I’ve decided to focus on is Steven Covey’s Sphere of Influence vs. Sphere of Concern, and put energy toward where I have power- with myself, my family and those connected to me. While there is a lot of uncertainty, for now I’m holding that I get to create the narrative for my family and me. What is my intention for holding all of this? Here is a poem that resonates with me:

Don’t Hesitate

If you suddenly and unexpectedly feel joy,
don’t hesitate. Give in to it. There are plenty
of lives and whole towns destroyed or about
to be. We are not wise, and not very often
kind. And much can never be redeemed.
Still, life has some possibility left. Perhaps this
is its way of fighting back, that sometimes
something happens better than all the riches
or power in the world. It could be anything,
but very likely you notice it in the instant
when love begins. Anyway, that’s often the
case. Anyway, whatever it is, don’t be afraid
of its plenty. Joy is not made to be a crumb.
–Mary Oliver

In the martial art Aikido, one of the main principles is to move where you can, rather than where you can’t. If your opponent has your arm, don’t focus there and resist it, but rather bring your awareness to all the other places that are open and make your next move there.

This is how I have been feeling about the “Stay at Home” directive. I could spend my energy resisting and being angry and sad about what is so–  that my girls aren’t going back to school this year, I can’t visit with friends, our April vacation to a warm beach is off… all of it. But to help me move through this grief (please check this out On Grief), my next move is to focus on what I can do, rather than what I can’t do. In many ways, boundaries are crucial for creativity. The structure of a Haiku is what makes it so powerful, brainstorming can be helped by setting parameters of time, and “Stay at Home” boundaries give me new territory in which to focus– the four walls of our home.

I believe I can have huge influence over the narrative I create for my family on how they will later look at the Covid-19 crisis. What do I want them to remember? Certainly not just the sibling squabbles, boredom, and frustrations. I’d actually like them to look back at this and say there were some fun things we did, and it was a special time in some ways (though they’ll probably never admit it until they’re adults).

So here are a few examples of what we’re doing in hopes that it might spark some ideas that feel doable for you and the loved ones in your life.

  • Family Fun (or Forced Family Fun as it may be). Each member of the house is responsible for leading one  evening family activity per week. It could be as simple as choosing a game of Scrabble, or more creative– one of my daughters came up with an Aubrey (our dog) trivia game on Aubrey’s birthday. (Our younger daughter won, as Jon and I had no idea Aubrey had a favorite color). I had a fancy dinner where everyone dressed up and spoke in bad British accents all night. (Our elder daughter surprised us wearing her prom gown as it seems that’s off this year). And Jon has been using his evenings to show old family videos when the kids were little, which we all love. We take lots of photos of these events- it will help with the memories later on.
  • “What I wouldn’t have done today if it weren’t for Covid-19”- Each night at dinner, we write down one thing we wouldn’t have done if it weren’t for the pandemic. They can be simply be a record of where in the pandemic we are, from “Had first zoom class” to “Saw a raccoon, a fox and a deer” (Younger daughter as she spent much of the day doing homework in our cozy chair that looks out toward the forest).
  • Physical Challenge- We have a pull-up bar that’s been used more for hanging laundry recently- so Jon had us do a baseline pull-up contest, and now everyone gets money for each additional pull-up they can do. We’ve got a weekly mandatory hike (with lunch and treats on top, taking photos when they’re smiling) and I am trying to learn one hard yoga pose. 
  • Individual goals-I relooked at my Sabbatical List (as I wrote about here) and realized I had quite a few things that I still want to do but didn’t prioritize last year, and which don’t require me going anywhere: reading, gardening, cleaning out the garage, etc. There are new opportunities as much of the world has opened its doors to take online courses, watch a Broadway show, etc. And then there’s the opposite- your goal could be to do less, to sit with a cup of tea more frequently. It’s up to you. Putting intention to it can be powerful. The thing that I learned from my sabbatical, though, is that you can’t do them all.  Pick one that really interests you right now, and keep the others on the list as a “could do” for the future. No added stress needed, the intention is to just offer a little focus.
  • Relationships- We all know how important this is now: Regular phone call check-ins, virtual happy hours with long-distance friends, walk and talks with friends (where we’re each in our own neighborhood taking a walk and talking on the phone), help me feel connected. And having a couple of coordinated family activities like movie night where things are positive helps to counter the moments of friction.

At work, we can also influence the narrative:  it is about what we pay attention to and highlight. I am working with an ER Nurse Manager at a hospital and we spoke about the importance of highlighting the wins and small positive moments that make it worthwhile. At work, to recognize the effort people put in to make one’s office go virtual. In The Power of Moments, by Dan Heath he speaks about the importance of creating or noting peak moments as what influences how things are remembered. How can you create a couple of peak moments in your work now? 

To close, I remember the first time I saw footage of the Italians out on their balconies singing, I was moved to tears. Such an simple, amazing example of turning toward what they could do in the boundary of the four walls.  While it may be bumpy and difficult at times, I believe it is in our power to create our personal narrative and to find meaning in all of this.

Moving From Theory To Action

To support you in identifying some life priorities:

Creating a Life List- Could Do:

In 2018, a year before my sabbatical, I created a document titled “Could Do Sabbatical 2019” – throughout the year, whenever something came to me that I’d like to do someday –making dandelion wine, singing in a women’s chorus, taking a pottery class, trying taiko drumming, etc., I’d just add it to the bottom of the list. On January 1st I sorted the list into categories to see what arose. These categories then became my focus areas (e.g., relationships, adventure, travel, spiritual).

From there, I highlighted a few of the things I think I’d like to take on this year. The list shifted over time. I thought I wanted to learn guitar but after investigating it, realized that I didn’t want to put in the time, and would prefer to bike instead. Life is full of choices, and I realized that this list is for a lifetime, so at the end of 2019 I renamed my list to “Life List-Could do”. It is there as a repository for things that I could do- and I don’t feel obligated to complete them all, but it’s fun to review from time to time. I invite you to try it out and see what happens for you.

Pause: Harnessing The Life-Changing Power of Giving Yourself A Break

By: Rachael O’Meara

While I did read several sabbatical books, what I like about this one is that is defines “pause” more broadly- whether that’s a daily, extended, a few breaths or even a digital pause. It speaks to those who know that they need some downtime and can take some leave, as well as those who may not have the ability to take an extended formal break from employment. 

It’s pragmatic in its step-by-step process — identifying whether you need a break, how to take the pause plunge, and specific ways to build pause into your life. I love the last chapter, “Pausing as a Way of Life”- to actually rethink how we integrate pause into our life. This is the part I’m working on now.  It’s a great book to help you reflect for yourself on what regular pauses might do for your life.

The Importance of Taking a Pause: Lessons From a Year-Long Sabbatical

It’s good to reconnect! As you may remember, I took a year-long sabbatical in 2019 from work. It was an amazing gift and I am truly so very grateful for it. People have asked how I spent my time, and I thought I’d share a bit about my experience.  While the time could have unfolded in many ways, for me and my style, I thought a lot about how I would know if I used this time well.  I created an intention “to feast on the wonder and love in life”. From here I identified several areas of focus that included:

1. Slow down and reset to be more present rather than reactive

2. Cultivate a daily personal relationship with spirit

3. Deepen important relationships

4. Feed my strength of curiosity and interest in the world

5. Reflect on the past, assess the present, and plan for future.

As someone who prefers structure, from here I reviewed my sabbatical list of things I could do (see the reflection exercise) and starting prioritizing actions in my calendar while trying to be careful of being no more than 80 percent full, and holding a balance of planning and space for spontaneity.  I had a daily journaling practice and a weekly sabbatical check-in with myself to help keep my priorities in focus. I’m now on the other end of it, and entering the new phase of transition and integration. How do I process and carry forward the important learning I received to inform my life going forward?

Personal Lessons From a Year-long Sabbatical

Taking a break is important, and I get that not everyone can take significant time off from work. But with the belief we can learn through others- I thought I’d share some reflections. To try to keep it brief, I’m just bulleting out some major thoughts, each which has a whole story behind it. Perhaps something will spark you to reflect on what a pause of some sort might offer you.

1.I shaved my head bald. (It was something I have always been curious to do- and a bit afraid). I felt strong, vulnerable, and curious about the positive reaction I had from so many people (especially women)

2. I was often told I looked younger- I attribute this to lower stress levels. This got me thinking about what would we all be like with less stress in our lives?

3. Even though I had no work challenges to deal with, my mind still got hooked by stuff, which made me realize the nature of the mind is to be a meaning-making machine. Keep with meditation.

4. I’m a “doer,” and I’m inclined toward filling the calendar regardless of what I have to do, so I need to be mindful that “just because I can, doesn’t mean I should”.

5. De-cluttering my physical environment created calm and space for new to come in. I love opening my drawers and seeing organized shirts.

6. As an extrovert, while I was initially nervous to spend so much of my day alone, I learned to really cherish the quiet. A five-day solo backpacking trip on the Long Trail was a highlight.

7. It was actually a gift to have a finite amount of time- it helped me sort what was important to attend to now versus in the future. There is more in life than I will ever experience, and checking in with my head, heart and gut was essential to my discernment of how to spend my time.

8. Relationships take time- and if my head is filled with too much stuff it’s harder for me to be present. The next challenge for me is how to maintain presence when the workload increases.

9. I am joyful in my body and love to move. I’m in the best shape I’ve been in since my gymnastics days and was thrilled to experience my body’s strength and ability with training. (One of my goals was to ride 100 miles in a day which Jon and I completed in September in NYC.)

10. When I am quiet there is more space to connect with spirit. Having a life grounded in spirit is essential to me. Sharing this about me with others is vulnerable and authentic.

11. It is rare to have quality time with each of my daughters separately, and so planning a trip to travel individually with each of them helped us relate in new ways, and created amazing memories to look back on.

12. Novelty is energizing to me and helps me feel alive. I gave the gift of a “novel date night” to Jon once a month- and it was fun to get out of our regular routine. I had the space to follow my nose a bit in topics that I became interested in (for example: learning some Spanish before traveling, trauma and epigenetics, how to keep backpacking food bear-proof).

13. Thinking about my own death is also a way to feel alive and present to the wonder of life. I wrote down my wishes for my funeral, and wrote letters to Jon and my daughters in the event I should die unexpectedly with no time for goodbyes.

What would you be curious to learn about yourself in a pause?  

Book Review: The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM)

By: Hal Elrod

This is a rock-star book on the topic of morning rituals. What I appreciate is the thoughtful approach when considering beginning something new by starting with core questions of who do you want to be? What is important to you in your life? This is the anchor to identify the purpose for the morning ritual. From here the author offers six practices he calls LIFE S.A.V.E.R.S. S=Silence, A=Affirmations, V=Visualizations, E=Exercise, R= Reading, S= Scribing (writing). He goes into depth on how to employ these habits and supports it with inspiring stories. It’s a good book to jump start your commitment to creating positive morning rituals.

water-shed (watr'shed') Noun: a critical point that marks a division or change of course; a turning point — © 2014 WatershedCoaching. All rights reserved.