Joanna Martin

Emerging Leadership: How to support the NHS without burning out

April 30, 2020 By Joanna Martin

Burnout effects those in the caring professions more than any other. Is it possible for doctors, nurses and healthcare workers to support the NHS without burning out? And what lessons might they have for all of us juggling the competing demands of roles we’re passionate about, in high-pressured environments?

During this time of unprecedented change, we’ve been humbled and inspired to see how graduates of the One of many programs are applying the tools they’ve gained. That’s why we’re sharing some truly inspiring interviews with women leaders. Their leadership is helping steer their families, teams and communities towards an emerging future that brings us great hope.

These empowered women are living demonstrations of the opportunity we have to step up and define what comes next. We may be living through lockdown. But though the current crisis brings great challenges, it is also a time ripe with opportunity. In other words, it offers us a choice: To let go of what no longer serves us. To embrace new ways of looking at the world. And to fight for what really matters.

And we hope they inspire you too…

How a nurse has been able to support the NHS during the COVID-19 crisis without burning out

Today, we’re delighted to introduce Anne Jeffrey, a nurse and coach. Since discovering One of many and qualifying as a coach, Anne has finally been able to have the powerful impact on the world she’d been craving throughout her career.

In this conversation, Anne’s shares her journey to the empowered leadership that’s allowed her to respond to the current crisis in a way that not only supports her, but allows her colleagues and the patients they care for to thrive.

Click the image below to watch.

Sharing our stories as women leaders is a powerful way to inspire, connect and motivate each other.

Let us know if Anne’s story resonates with you in the comments…

Emerging Leadership: Starting a business during quarantine

April 29, 2020 By Joanna Martin

During this time of unprecedented change, we’ve been humbled and inspired to see how graduates of the One of Many programs are applying their tools to navigate the difficulties we’re all facing. So, over the next week or so, we’ll be sharing some truly inspiring interviews with women whose leadership is helping steer their families, teams and communities towards an emerging future that brings us great hope.

These empowered women are living demonstrations of the opportunity we have to step up and define what comes next. We may be living through lockdown, but even as the current crisis brings great challenges it is also a time ripe with opportunity. To let go of what no longer serves us, to embrace new ways of looking at the world, and to fight for what really matters.

And we hope they inspire you too…

Today, we’d like to introduce you to Wendy McCristal, Founder of The Mental Wealth Company. A graduate of Lead the Change, Wendy has transitioned from working in the rail industry, burning out, and crafting a career that works for her and her clients powerfully. She’s a great role model of compassion and prioritisation.

Please let us know in the comments what lessons you hear in Wendy’s story…

One of many voices with Dr Joanna Martin: Rod Cartwright

April 16, 2020 By Joanna Martin

In times of crisis, leadership and communication go hand in hand. Which is why I’m so thrilled to introduce you to someone with a wealth of expertise in both. Meet our guest panellist at our March, 2020 “Clarity in Chaos” livestream conference – Rod Cartwright.

Rod is a senior independent advisor specialising in issues management, crisis communication, leadership communication and corporate reputation. Over the past 25 years, he has held leadership positions at global agencies Text100, Ketchum, H&K and GCI.

His sharp-end crisis experience includes advising the CEO, Chair and Board of Malaysia Airlines following the tragic disappearance of Flight MH370 and on the subsequent restructuring of the airline.

Leadership and Communication in Times of Crisis

Rod’s recently been hosting a series of webinars on the key crisis communication principles and crisis preparedness best practices for COVID-19 – for the Institute of Leadership & Management, the European Association of Communication Directors and the Public Relations and Communications Association, among others.

So we were truly honoured when Rod was able to step in and join our panel for the conference. Especially as we have been quoting his research for more than 5 years. (One of those “Meant to be moments” that we are proud to share with you now!).

I think you’ll find Rod’s insights valuable when it comes to your own leadership – and I’d love to know your biggest takeaways from the session.

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Do you need more coffee, or…?

March 13, 2020 By Joanna Martin

What do you actually need? Is it more coffee, or something else? It might sound like a strange question, but many of us aren’t great at identifying our needs, day-to-day. For example, we get to the end of the day and find ourselves knackered. That’s it, we think.

"I need more coffee!"

But far too often, we're really only treating the symptom, not the cause.

And if you’ve ever lain awake at night regretting that 6pm caffeine boost, you’ll know it can have unintended side effects.

In this video I explain a bit more about how this works.

Do you need more coffee, or...?

Needs aren’t always about physical things, like sleep or hydration. Many of us have a basic need for seclusion or alone time -- time for us to gather our thoughts.

You might find you’re not OK unless you’ve been able to get out and get some fresh air, every day, or had a warm hug from someone.

So why don’t we meet our own basic needs?

It’s also true that many of us find it surprisingly hard to know what our needs are. That’s often because we’ve spent much of our life operating it what we lovingly refer to round here as ‘Superwoman’ mode.

Superwoman is 100% motivated by wanting to please others and win approval.

So, when we’ve been in Superwoman mode for a long time, it can really feel impossible to know what it is we really want. Because she’s that part of us that wants to achieve the most, get the most praise, and do the most -- at the expense of her own wellbeing.

Superwoman would far rather neck a double-shot latte if it meant she could deliver a project on time, than set boundaries with a client over what she could and couldn’t deliver.

She'd definitely prioritise baking the "perfect" cake for the school fair than having the sleep her body desperately needs.

Get the picture?

How can you begin to understand your needs?

Getting to know the you that isn't Superwoman can take a bit of effort. We explore some tools to help you find out what your needs are – and, crucially, to begin to implement them effectively in your daily life – as part of our BeFruitful program.

If you've ever tried other "productivity" or "time management" training you'll know how radically different this already sounds. We use an approach you won't find anywhere else – designed by women, for women – to help you use your time and energy to optimal effect.

Click here to find out more

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

7 tiny ways to stop feeling tired all the time

March 4, 2020 By Joanna Martin

As an in-house coach one of the most common challenges I see in my clients is a lack of energy. Most are combining multiple priorities: building a business whilst still in corporate life, raising a family, taking care of elderly parents, and doing their best to try and outrun that pesky inner critic. Is it any wonder so many of us feel as though we’re tired all the time?

I frequently ask, “When did you last stop or do something just for yourself? When did you last do anything to replenish?”

And the answer is always met with silence and then an embarrassed whisper of, “I can’t remember…”

Tired all the time… Does this sound familiar?

I’m just as guilty.

It seems our number one soft power principle of replenish, replenish, replenish is one of the hardest to allow.

What the bloody hell is that all about?

Well, I suppose I could write about all the challenges and excuses we make that stop us from being kind to ourselves, but quite frankly I’m too tired!

So instead I thought I’d share with you the fundamental principle to follow when you’re tired all the time.

“Just stop it!”

I’m kidding of course – kind of. Have you ever seen the comedy sketch with Bob Newhart – he plays a therapist imparting words of wisdom. It’s hilarious – and there’s more than a grain of truth in it.

Of course, yelling “stop it!” at ourselves when we know we’re already on the edge of burnout isn’t actually a very helpful approach. The thought of taking a whole day off, a week’s holiday, or even an entire lunch break can be enough to send us into a spiral of panic.

The secret to getting your energy back

So instead of exhausting yourself further, with radical lifestyle changes that will take even more energy to organise and implement, why not try a different approach?

When we’re running on empty and everything seems like a mountain to climb, sometimes the only way forward is with small acts of kindness everyday that will take you from overwhelmed and burning out to energised and vital.

Don’t know where to start? Try one of these tiny micro-acts of kindness.

7 tiny ways to stop feeling tired all the time

Drink enough water. Fill up a glass and keep it on your desk – don’t forget to sip it throughout the day.
Morning pages – the daily journaling practice that helps you offload, reflect and connect to yourself.
Good quality sleep. If your worries are keeping you up at night, research some ways to help yourself get fully rested.
Walking in nature, even if it’s just a brisk 20 minutes through the park on your way to work.
Mindful breathing. There are lots of videos and apps that can help you find a 5 minute way to connect to your breath.
Learning who and what you need to say no to. Setting boundaries is a powerful act of kindness to yourself.
A good film or drama where you can just switch off. I’m very late to the party as I’ve only just discovered Call The Midwife – 50 minutes of loveliness and feel-good stories and I’m restored!

Where to begin

You might be thinking that one of those tiny actions would be the perfect place to start – but you might also have some better ideas of your own.

Give yourself permission to take a moment for yourself and your first act of kindness – go watch Bob Newhart, have a good giggle and then get a pen and paper.

Draw a line down the centre and in the left hand column brainstorm all the small acts you can do for yourself that will leave you feeling replenished.

Then, in the right hand column write down the boundaries you need to put in place so you’re able to take those baby steps back to life.

As you start to take care of yourself in tiny ways every day, you’ll find the balance gradually shifts. With more energy you’re better able to set boundaries, and so the cycle continues.

Share the kindness

If you know you could be a bit kinder to yourself, let’s help spread that commitment. Share ONE tiny act of kindness in the comments below, and let’s inspire each other to take that first baby step.

About Kat

How to live life on your own terms

February 20, 2020 By Joanna Martin

One of the greatest privileges we have is to make choices. When it comes to knowing how to live life on your own terms, it’s so important that we take stock of the many freedoms we now have, compared to generations of women before us. That’s not to say it’s always easy. Today I want to share some practical insights into why that is, and how to live life on your own terms.

Recognising how lucky we are

Discrimination, inequality and massive imabalances in power are very real, even in today’s world. And yet, there are many choices we’re able to make as women that would have been unthinkable for our mothers, grandmothers, and generations before them.

I loved hearing Michelle Williams acknowledge this at the Golden Globes 2020. She said:

"I’m grateful for the acknowledgment of the choices I’ve made, and I’m also grateful to have lived at a moment in our society where choice exists...

I’ve tried my very best to live a life of my own making and not just a series of events that happened to me, but one that I can stand back and look at and recognize my handwriting all over, sometimes messy and scrawling, sometimes careful and precise, but one that I carved with my own hand."

Now, if you’re rolling your eyes a little, I get it. A Hollywood actress, receiving a glittering award at a fancy event… it’s easy to feel like she’s got it all sorted.

As though it’s easy to talk about “choice” when you’re wealthy and privileged.

And yet most of us are extremely fortunate to also have choices. If you’ve received an education, have access to clean water and healthcare, and are able to make fundamental decisions about contraception, finances and marriage, you’re better off than millions of women around the world.

So why do we end up feeling like we’re stuck?

Gratitude for your good fortune is one thing. And then there's the daily reality – bills to pay, kids to wrangle, relationships to navigate, jobs to do.

Sure, we might have more freedom than many, many other women throughout history. But it's also very normal to feel as though right now, today, you don't have an awful lot of say in the demands being made of you.

At One of many we use “archetypes” to explore common patterns of being that show up in the lives of many women.

As well as the 5 Women’s PowerTypes, our models of powerful feminine leadership, we also see 3 “disempowering archetypes” show up.

These can help you understand what’s happening at those times when it doesn’t feel as though you’re living life on your own terms.

We often feel powerless when...

We’re in “victim” mode: We feel helpless, and as though we can’t do anything to change the situation we’re in.

We’re in “martyr” mode. This is the archetype of the woman who sacrifices everything for others, and never has the space to give to her own needs or desires.

We’re in “bitch” mode. This is where our pent up anger and resentment comes out, and we lash out at those around us (yes, often with the people we love most).

How do you find your way back to the life you want?

If these disempowering archetypes help us understand why we’re feeling boxed in or lacking in power, the Women’s PowerTypes are a framework that allow us to connect to the choices we do have in ay given moment.

These might be as simple as the choices you have about how to respond to a situation. The details you notice, the lessons you take, or the aspects you choose to let go of.

We become conscious of our choices when…

We get to know ourselves. We start to explore what we want, what makes us feel good, what our fears and patterns are. This might be through journaling, talking to a trusted friend or coach, or taking time out regularly without an agenda to enjoy some space that’s just for us.

We give ourselves permission. We allow ourselves to (shock, horror!) do things that are only for us, not for anyone else. If you’re someone who spends their time making other people’s lives easier, this can be a truly radical step.

We get support. At One of many we believe that collaboration is key to changing the kind of world we live in. When we support each other and share our journeys, we’re all able to thrive and grow further than we ever could by ourselves.

Do you want to help other women live life on their terms?

At One of many we’ve developed a specific set of tools to help women find their power and take control of their lives. And our mission is to get those tools into the hands of as many women as possible.

Would you like to be part of this turning tide?

Our certified coaches help other women step up, become empowered and write their own script. To find out more about our approach, and how you could become a part of this global movement, you can watch our free training: The Secret To Coaching Women.

You’ll find out what makes our approach so different, and how it’s helping women around the world live life on their own terms.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

Become One of many™ women creating strong, meaningful connections in our community.

How to take control of your day

February 6, 2020 By Joanna Martin

Picture this: You’ve got a big deadline to meet. You wake up feeling sluggish but still manage to scarf a coffee and get to your desk early. Time to get going. But from then on, things start to rapidly unravel. Emails need tactful – and immediate – responses. A colleague comes to you with a crisis you feel duty bound to help with, even though your own time is slipping away. By the time 6 o clock rolls round you’re no closer to getting the work you needed to done. Today’s been a write off, but could you have done anything differently? Here's how to take control of your day.

The power of finding your rhythm

One of the biggest shifts for women who take our BeFruitful program is shifting from a focus on best utilising their time, to focusing on their energy.

What does this look like in practice? Well, it starts by taking a step back and observing the way your energy flows over the course of a day, a week or a month.

Most of us know whether we tend to be ‘larks’ who hit the ground running at the start of the day, or owls who find our flow later in the evening. (These days there’s a lot of focus on optimizing your ‘morning routine’, but if you’re someone who doesn’t get going until the afternoon that’s probably not going to be helpful. Don’t feel bad – just pay attention to what works for you.)

Then there’s the pattern of your week, some of which will depend on your schedule. Maybe you have a meeting on a Monday that tends to leave you fired up and motivated, or a day when you work from home and know you’ll have more space to concentrate.

Finally, it’s important to look at how things change for you over the course of a month. If you’re menstruating, hormonal shifts are likely to have an impact on what you’re able to get done. But many women who don’t have periods also notice an ebb and flow in their energy, sometimes connected to the moon cycle.

Focus on observing what’s true for you and ignore what anyone else might share. We’re all unique when it comes to this stuff.

What to do when you know your energy flow

So, you’ve established more or less what your energy flow looks like. This is the most important step when it comes to discovering how to take control of your day without burning out. You don’t have to go crazy over the exact detail (although when you see how effective this approach is, I have no doubt you’ll add to this data!).

But hopefully you'll be able to identify a pattern that makes sense. Let’s say…

The week before your period you tend to feel short tempered, decisive and very clear about what’s not working in your life.
You’re usually sluggish before 12 but tend to get a big burst of energy at 9pm, and can happily work until midnight if you don’t have an early start ahead of you.
Monday has you feeling a bit scattered as you respond to colleagues at the start of the week, but by Tuesday the priorities are clear and you’re able to tackle big tasks with a bit more headspace.

Can you see how developing this kind of picture suddenly opens up a whole lot of options?

How to take control of your day

When you start to look at each day not as a linear progression of hours within which to cram your tasks, but as a fluctuating model of energy which you can choose how you focus, things get a whole lot easier.

Rather than feeling frustrated with things not going to plan, you can prepare yourself to optimise your energy on any given day. We use a tool called "Batching for Energy Matching" to assign tasks to the times when you're going to be most effective at doing them.

So in the example we started off with, it might not have been that the world was against you.

Perhaps you weren’t in the right time in your cycle to be looking at a deep-dive piece of work. Certainly, with hindsight, the pull you felt to support your distressed colleague and respond to those emails indicated that you might have been better off prioritising supporting the team rather than working on a solo project. And getting to your desk early doesn't really have helped if your best thinking time isn’t until later in the day.

This approach to planning can transform how you're able to juggle the competing tasks on your list.

Elizabeth, a BeFrutiful participant, found that focusing on her own energy made a real shift in the way she approached each day. In fact, she started implementing the technique as she worked through BeFruitful, to help her get the most out of the training. She wrote to tell us:

“I am so enjoying the modules, and in the spirit of finding and embracing my own rhythms have begun to 'identify' the most fruitful ways for me to watch, listen, reflect and implement the elements of each lesson.

I have found this week's rhythm and cycles work in lesson 2 fascinating and am now beginning to look differently at the emotions I have so far attributed to hormones, life's knocks, the attitudes and behaviours of others or external factors that come from nowhere.

I'm stopping and taking a different look at each situation as it arises and even though I know I can't stop all the external stuff coming at me, I'm aligning my own responses to a soft power or archetype response which in itself is bringing a very interesting perspective and a deep sense of calm.”

– Elizabeth Jane Kent, Director, Learning Teaching Leading

What about the things you really can’t control?

OK, you might be thinking, that’s all well and good. I’ll take a week off a month for PMT, never have a meeting before 11am and just tell that client that my “energy’s not right” for their pressing deadline. Is that a pig flying past the window I just saw?

Of course, in the real world we can’t shape every event to fit with our understanding of our energies. We’ve all had to call on “Superwoman” to get us through from time to time. The presentation that falls on a day when you really want to be in bed weeping over a soppy movie. Or the gently meandering “visioning session” that frustrates the hell out of you -- you’re ready to roll up your sleeves and take action!

What matters is that you're not in that misaligned place for the parts you can control.

Learning to work to your rhythms won’t stop the rest of the world from working to theirs. But when you understand what works best for you, you can do your utmost to make sure you’re working as effectively as possible – and forgive yourself faster when life throws you a curveball.

Want to learn how to take control of your days?

If you’re curious about learning to apply these tools to your own busy schedule, BeFruitful could transform the way you approach life. In fact, it’s guaranteed to free up at least 4 hours a week, minimum, for you to spend doing what you love.

This 6 week online program allows you to learn at your own pace from anywhere in the world, and is packed with helpful tools, practical exercises and new ways of approaching the daily juggle.

Click here to find out more.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

Become One of many™ women creating strong, meaningful connections in our community.

Sorting out your finances: 20 ways to start

January 23, 2020 By Joanna Martin

Let's get real: When sorting out your finances looms on your to-do list, it can be easy to keep putting it off. There’s often a big scary task (getting honest about your pension situation, facing up to debt, or figuring out what your investments are doing, perhaps) that you’ve been avoiding.

But the truth is, there are countless ways to move into action around your money. And it’s often the smallest, simplest ones that will get you feeling empowered and confident enough to move onto the scarier items on your list.

By the time you get there, they might not even seem quite as daunting after all…

Our mission: To help women take control of their wealth

We’ve helped hundreds of women get control of their finances through our BeWealth retreat, one-day events and online programs, and the feedback we get is inspiring. Take Boryana's celebration after she attended our Wealth Insights workshop.

"The biggest impact of Wealth Insights for me was the realisation that wealth is achievable by ordinary people and that when you know how to appropriately manage your money, you can create predictable results. The second big aha moment was that you are not born with the knowledge of how to multiply money. It comes with education. I cannot thank you enough for these insights. They have started my ongoing journey to wealth in a sustainable way."

And every woman’s journey is different. So today I want to share just some of the ways we’ve seen women in our community make a start. My hope is that one of them might be the first step for you when it comes to sorting out your finances.

Let us know which one you’ll choose in the comments!

20 ways to start sorting out your finances

1. Get clarity

Don’t worry about changing anything, just find out where you arewhen it comes to one area: Maybe your pensions, savings or investments. Could you fire off a quick email at lunchtime and get access to the data you need?

2. Write down every penny you spend for a week

Perhaps the simplest and most effective way to start changing your financial habits. A spreadsheet is great for this. Not a tech fan? A little notebook works just as well!

3. Set up ‘jam jars’ or allocated pots for your money

This is a really powerful tool to use when it comes to taking control of your finances, and it can go well beyond spending and saving. We teach this and lots of other helpful tools around managing your money as part of our 10 Week Wealth Turnaround training. Give the office a call if you'd like to know more.

4. Explore your limiting beliefs around money

Is it the root of all evil? Goes as quickly as it comes? Causes stress and arguments?

What did you grow up believing about money, and how might that be holding you back? Taking time to journal about these feelings is free and easy -- and it’s often the biggest barrier to getting things on track.

5. Teach your kids the basics of saving, spending and investing

How do you manage issues like pocket money, and what do your children understand about money? Start having conversations with them and make finances feel fun!

6. Have an honest conversation with a friend about your finances

Many of us are happier confessing the deepest details of our sex lives than broaching the topic of money. Find a friend you trust and have a money chat. What do they earn? How do they spend, save, or invest? What are their challenges? You might find common ground.

7. Book an appointment with an Independent Financial Adviser (IFA)

Whether you’d like to be sure you’re investing ethically, want a financial MOT or need advice on handling an inheritance, separation or windfall, an IFA can give you qualified, impartial advice. And if you're imagining a stuffy old man in a suit, think again. We have several IFAs in our own One of many community, who love helping other women feel confident and empowered about their finances without patronising or making assumptions. Pop a post in the Facebook group if you'd like to find them!

8. Schedule a time to talk money with your partner

Hint: Not in the middle of an argument or when the joint bank statement’s revealed a nasty surprise. Find a time when you’re both ready to get honest -- and have a frank talk about where you’re at. Bonus points for making a date night out of it: win-win!

9. Print out your bank statements

Simple. Powerful. Grab a highlighter and see what's going in and out. Any surprises? Get familiar with the numbers. It’s the first step towards taking back control.

10. Update your CV

Make sure it accurately reflects your achievements, training and growth. Even if you're not actively job hunting, this can be a great way to identify the value you’re bringing to your organisation, company or clients. Might it be time to explore a promotion, pay rise or career move?

11. Write a list of your financial values

What’s more important to you: Freedom or security? Providing for your family or feeling independent? What would you like to be doing with your money? Spend some time exploring what matters most to you.

12. Find out about One of many’s wealth training

If you’d love to get control of your finances, book in a chat with one of the team to find out if our training can help. We have a few different options, and if there’s someone else we think would be a better fit, we’ll happily signpost you.

13. Listen to a podcast or read a book about money

This is a great one if you’re feeling overwhelmed or anxious about your own situation. Start by listening to what other people have experienced -- it might be just the inspiration you need.

14. Get clear on WHY

Feeling guilty or unclear is never the most positive motivation to get started on change. What’s your vision for your financial future? What would you do if you had zero financial worries? Draw a picture, write down some ideas, don’t be afraid to dream big.

15. Find an accountant/bookkeeper who can help you

If you’re self employed or an entrepreneur, having the right support in place will make all the difference.

16. Shop around

When it comes to renewing your insurance, the difference between quotes can be surprising. Or perhaps you'd prefer to be with a company that aligns better with your values? Spend an hour shopping around, and celebrate what you can achieve.

17. Commit to a regular money check-in

Like going to the gym, it’s little committments that can add up to big changes. Book in half an hour a week and commit to making that your money slot. How you use the time is up to you, but knowing it’s there will enable you to make a difference.

18 Up your self care to give you the energy you need

If you’re burned out and exhausted, looking at money stuff can feel like the last straw. Can you go to bed an hour earlier, book yourself in for a massage or have a long bath to recharge before you tackle the task?

19. Spend an hour journalling about your relationship with money, starting with your childhood

How have you felt about money, how much have you earned, what have you spent it on? Watch out for any patterns that recur, whether it’s online shopping binges when you’re feeling low or avoiding money conversations with those close to you.

20. Identify where you are on the Stages of Wealth - and what your priorities need to be

Knowing where you are on the stages of wealth means you can quickly identify what you need to focus on first. Read more about the different stages, and how they can help you focus your energy most effectively, here.

What's your first step?

As Boryana realised at Wealth Insights, nobody's born knowing how to manage their finances. Feeling confident and in control around money is something any of us can achieve, with the right support and education. So if you know you want to sort out your finances, take one small step today. Ask for help, share your journey, and celebrate every way you move forward. You've got this!

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

Become One of many™ women creating strong, meaningful connections in our community.

How to feel more awake and energised

January 16, 2020 By Joanna Martin

Want to feel more awake and energised? When you’re feeling sluggish and exhausted, it can be challenging to know where to begin. If you’re at the point where you’re ready to make change but nothing seems to ‘stick’, it can feel especially frustrating. You want to spring out of bed instead of dragging yourself up every morning. But how can you make change when you feel as though you’ve got lead weights attached to your feet? Where do you start, and how do you keep going?

Here are 3 ways to feel more awake and energised

#1 Track your energy

If you’re feeling exhausted and run down, the last thing you might feel like doing is noticing just how tired you are. But before you start throwing things at the screen, let’s slow down a little. Observing how your energy changes over the course of the day, the week or the month doesn’t mean you’re resigning yourself to things never changing.

What it will do is give you the data you need to make shifts that will actually last.

After all, feeling wiped out after a day picking up your team’s slack at the office, will take different adjustments to addressing a monthly slump around your period.

Instead of feeling hopeless about why you lack energy, it’s time to turn detective.

Keep a journal for a month and track your energy levels and mood. It doesn’t have to be complicated -- perhaps just a smiley or grumpy face, and a rating out of 10 for how much energy you have.

Then, look for patterns. Do you already feel awake and energised at certain times, even if it's not as often as you'd like? Perhaps they correspond to:

Something you do (Does fresh air wake you up? Do you sleep better the day after exercising?)
What's going into your body (Do you notice a particular slump after a night of drinking, or a heavy meal?)
Who you spend time with (A friend who always lifts your mood?)
What's happening around you (Is there a work task that has you feeling like you’re flying? Maybe you can't sleep on Sunday nights because you're anxious about what Monday will hold?)

Positive and negative, start to map the ebb and flow of your energy, without judgment. Identify the main areas you think could be factors, and then you can begin think about what you could do differently. A conversation about boundaries? A health check up? A career change?

But first -- a note.

There is no ‘magic bullet’

Getting your energy back so that you feel as awake and energised as you'd like isn’t as simple as eating superfoods or taking the ‘right’ supplement.

If only!

If the fundamental issue is that you’re doing too much, too often, without ever replenishing your energy, no amount of beating yourself up or adding extra activities will make a difference.

I know that can be hard to hear. But it's true.

Making time to rest, play and enjoy yourself is critical. And if you’re slipping into burnout, that might take more of an adjustment than your inner Superwoman would like. Think reducing what you're committed to, or letting yourself off the hook for not doing everything on your list to 100% of your ability, 100% of the time.

This is an aspect of 'self care' that's often glossed over when we think only about adding to our plate (more yoga! more sleep!) and don't consider what we'll need to take away in order to make space for that. But getting honest about your expectations, your commitments and your own capacity is really important.

If you’d like support with this, working with a coach can be a great place to start.

And when it is time to make a change, bear in mind the second vital step.

#2 Start with what feels good

When we think about changing our habits, it’s really tempting to begin with a list of what we’re not going to do. No more carbs, no screens in bed, no working late…. When you’re desperate to stop feeling so sluggish, those hard and fast rules can feel really seductive.

The trouble is, over the long term that motivation often fizzles out. As soon as you start to see a slight improvement that ‘I’ll do anything not to feel this way’ feeling slips away. Before you know it, you’re back at square one.

So, as you review your energy journal, try to focus on times when you did feel energised instead of focusing on when you were most exhausted.

Was it when you’d got a proper 8 hours sleep?
After a weekend catching up with old friends?
Or the day you went outside for a walk at lunch instead of eating at your desk?

Try to connect to how you felt in those moments when you were at your best. What words would you use -- energised, vital, spacious, free, playful…?

When you shift your motivation to the way you’d LOVE to feel, and take steps to get more of that into your life, the momentum you can generate is astonishing.

Feeling good can start to become addictive, and with every boost you get you’ll feel more inspired to keep going.

#3 Take it one step at a time

When you start making changes, it’s important to go slow and steady. Remember step one? Approaching the shifts you make with that spirit of research and experimentation means making a change that feels good, and then observing it.

Maybe an earlier bedtime does the trick, and you find yourself thrilled by how awake and energised you feel in the morning.

Maybe choosing soft drinks over wine has you reconnected to the sparkle that was missing, or having a conversation with your team about the ‘presenteeism’ in your industry takes a weight off.

With every change you make, take notice of the effect it has -- and don’t be tempted to add in anything else straight away. Give yourself time to absorb the difference it’s making, and celebrate yourself for every small win along the way.

Know that things won’t happen all at once.

You’ll make mistakes, you’ll feel frustrated, you might even feel as though you’re going round in circles. And if you really don’t know where to begin, or feel that nothing you do has the effect you want, it might be time to get some support. If that’s the case we’d love to have a chat!

A frank (and free!) talk with one of the team can help you identify exactly what it is you need to focus on -- and whether one of our retreats, trainings or online programs could give you the support you need.

Click here to book a time to talk to one of the team about getting your energy back for good

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

Become One of many™ womenBecome One of many™ womenBecome One of many™ women creating strong, meaningful connections in our community.

Are you already coaching?

January 9, 2020 By Joanna Martin

A surprising number of women, whether or not they’re interested in pursuing coaching as a career, already use some fundamental coaching skills in their day to day lives – often without realising they’re doing it. Are you one of them? Today I’m going to share 3 ways to find out if you’re already coaching people around you, and why this could be an important signal for you about where to focus your energy.

Why coaching skills are so valuable

In the coming decade, coaching skills are emerging as an increasingly valuable attribute across industries, as well as outside of the workplace in areas like family, relationships and wellbeing. Why? At the start of the decade, a shift is beginning to emerge in the traditional priorities of business.

In 2019, Deloitte asked nearly 10,000 CEOS to state what they considered to be the most important measure of success. The top answer might surprise you: Ahead of profit or customer satisfaction, top CEOs rate their ‘impact on society’ as the most important achievement.

That’s not the easiest thing to achieve in today’s fast moving, ever connected world. A business’s impact on society needs to be led by people with a clear vision, the ability to hold steady and inspire others through turbulence and uncertainty, and a real sense of integrity aligned with their deepest values. If success is measured by wider impact, leaders need the kind of deep support that coaching brings. Their legacy will be defined not only by their financial acumen or management ability, but by their clarity of purpose and vision. Their ability to respond to global events and social shifts, with discernment and integrity. And that’s the kind of support trained coaches have the skills to provide.

A second key trend comes as ‘Generation Z’ — our current 16-25 year olds — enter the worksplace. By 2030, they’re estimated to make up almost 33% of the global workforce. And their priorities, as Dan Schawbel, research director at Future Workplace writes, are not what we might assume

“This digital generation, primarily relying on technology to communicate, suffers from anxiety. Thus, Gen Zers are looking for leaders who are trusting, support their needs, and express care for them as humans – not just employees. Focusing on Gen Zers human needs will be the best way to address their workplace needs.”

The ability to set a clear vision and purpose, and to support the human needs of employees, ask for a new kind of leadership to emerge. One that will be fostered by the kind of coaching skills many of us take for granted. In this short video, I share 3 signs that you might already be coaching — and what you should be aware of if you are.

Are you already coaching without knowing it?

If you’re already coaching…

If you’re currently coaching without realising it, or are practicing as a coach and want to develop your skills further to reflect these emerging trends in business, it’s clear that the world needs your talent. And when it comes to equipping yourself with the most up to date tools to enhance your impact, I share what you need to know in a free online workshop: The Secret to Coaching Women.

.Click here to register and find out more.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

Become One of many™ womenBecome One of many™ womenBecome One of many™ women creating strong, meaningful connections in our community.