Archive for the ‘Ease (my book)’ Category

Tiny is the New Big

July 2, 2014

This article was first published on my website blog.

 

Tiny is now the new big — when it comes to goals. Are your goals small enough to make a big enough difference?

Recently, I’ve been talking a lot about goals — with friends, with my clients and in my own personal reflection.  Not surprising since the early part of the year is typical timing to reflect on goals and new beginnings.  But something has changed. Whereas I used to ask Are you thinking big enough? I’m now asking “Are your goals small enough?”

little dog and big dog

Huh? What? Yes, you heard me right.  Each day, I find I’m reminded of the HUGE value of setting TINY goals.  In fact, I’m now so BIG on TINY that I might even have to change my company name from Big Cheese Coaching to Tiny or Little Cheese Coaching.

Not really. But just saying so to make a point.

Quick story: one of my long-standing goals has been to clean my office. I mean really clean it out. Make the shelves and all the other spaces actually workable instead of storing old, irrelevant ‘stuff’. Embarrassing to say (and I won’t tell you how long-standing this goal has been), this is actually a BIG goal for me because I’ve let it go too long.  My clean-up now feels so daunting and every time I think about it – something far more important (or interesting) takes precedence. So the shelves get heavier with stuff that doesn’t need to be there and the desk – where’s my desk? Oh yes, under that pile.  This has been a great source of frustration and my procrastination has kept me stuck, stuck, stuck.

Until one day recently when I changed the goal.  Instead of saying “I have to clean my office,” I changed my goal to “I want to clean that tiny corner of my office today.”

Guess what happened?  I cleaned that tiny corner in my office! It was fairly effortless yet it made a MASSIVE difference to me. I felt a HUGE gust of relief (clean space can do that). I’m now ready to set my sights on my next TINY space.

Lesson learned? Right-size your goal. I’m not saying all goals need to be tiny. What I’m saying is that there is huge merit in including tiny goals in your life.  Sure – big goals have a place and can be energizing too – but even in those there may be nuggets of opportunities for tiny goals along the way.

Think about your own goals?  Do you have enough tiny goals in the mix? Are you focusing only on the big ones? Getting stuck? Bogged down by the ‘bigness’ of them? Can you break your big goal down into multiple smaller goals?

It’s time for TINY to step it up and take the spotlight.  

Here are 5 Reasons Tiny Goals Can Make a Big Impact:

1) Tiny goals are easier to start with. Setting tiny goals can help bust or mitigate the procrastination factor.Tackling a large project is easier to start if you focus on one small part of it. Similarly, getting started on working towards a goal like getting in shape is a heck of a lot easier if you set realistic, smaller goals to start with – and then build on from there.  So rather than going for “Ironman triathlon” before you’ve even donned your first pair of running shoes, how about something like building up towards your first 5k or 10K?

2) Tiny goals can be part of a larger goal. We’ve all heard of the expression ‘chunk it down’. By chunking down a large goal into smaller goals, the challenge becomes more attainable and it is easier to focus on one part (milestone) at a time.  Got any massive reports to write or projects to complete? Can you create smaller goals to map out the journey to completion?

3) Tiny goals give you the experience of success and “action momentum”. The adage “success generates success” isn’t just a nice saying, it really is true. When you successfully take steps and achieve some results you are more likely to feel motivated to take further steps and will experience “action momentum” which helps you to continue taking positive steps towards your goal

4) Tiny goals allow you to celebrate which bolsters positivity.  We now know that positivity has been scientifically proven to broaden your mind and increase your potential for success over time. People who practice positivity are more apt to reach and achieve bigger goals. Why not use tiny goals as positivity bolsters to help you spiral upwards towards greater success?

5)  Tiny goals can help you develop a habit of setting goals, achieving goals and celebrating goals – which can make you happier.  Pursuing goals is fundamental to experiencing a meaningful life. Often people don’t even realize when it’s time to refresh goals or create new ones  for where they are in their work and life. Learning to set meaningful goals regularly and to right-size them can contribute to a happier, healthier, more satisfying life.

Now isn’t that a worthy goal in itself?

Want to learn more strategies for experiencing more ease in reaching your work and life goals? Check out my new book, Ease – Manage Overwhelm in Times of “Crazy Busy”.  I include several tools related to the ideas outlined above such as chunking down goals; focusing on what you CAN do; as well as creating mindsets and organizing habits to help you succeed in times of ‘crazy busy’.  Snag a copy of Ease here or any online book store!

 

December 24, 2013

Note: Republished from my Big Cheese Coaching blog

It is once again  time for my annual tradition of sharing 12 Questions to help you complete the year past and reflect on the year ahead.

iStock (2014)

This is my favorite time of the year for reflecting. To be your best, it is imperative to have a foundation of personal awareness. Journaling is a great way to reflect in a purposeful way; to become more mindful, and to instill more awareness and intentionality in your life.

For this year’s iteration of the 12 Questions, I’ve kept some of the tried and true questions from previous years (mostly for the ‘year past’ reflection) and added some brand new questions for the year ahead. These newer questions are inspired from themes in my recently launched book, Ease – Manage Overwhelm in Times of “Crazy Busy”.

On a personal note, this has been a huge year for me with lots of change and growth. I’m excited to capture and celebrate some of the most salient highlights. And I have so much in the queue for the year ahead that I can’t wait to write about that too. “Writing it down” is another essential tool offered in my book to pre-empt the feeling of ‘mind full’. Getting all these thoughts and ideas down in writing will help me clarify and tune-in to my goals and commitments for the year ahead.

How about you?

I hope you take some time in the weeks ahead to reflect on your year past and the year ahead. Please enjoy these questions and if you think others would enjoy them too, please do that ‘social share’ thing (buttons at the bottom of the post).

THE YEAR PAST:

 1) What went well? Identify the goals you accomplished or advanced towards; and anything else that went well and is worth acknowledging.

 2) In what ways did you grow and evolve in the ‘evolution of you’? How were you tested or challenged, and how did you grow as a result? What new skills, knowledge, ideas and have made you better or different from the beginning of the year?

 3) What were your favorite moments of the year past? Savouring positive experiences gives you the opportunity to replay the positive moments which is a proven strategy to boost your “positivity muscle” leading to more optimism, resilience and mojo – all essential ingredients to personal and professional wellbeing. Go ahead – indulge and enjoy them again.  

4) What do you need to clean-out or let go of right now from the year past to be ready to start fresh in the New Year? Consider both your physical space (your office, your home) as well as your emotional and mental mindsets.

5) What and who are you most grateful for right now? Consider the people in your life; the circumstances; the gifts; make this a juicy list! Practising gratitude helps fast-track you towards greater happiness, health and well-being.

 6) If there was a theme for the past year for you, what would it be? i.e. “This was the year of ____.”


THE YEAR AHEAD

  7) What do you want for the year ahead? What goals are you embracing and willing to commit to?  Are these goals actionable and part of a plan? Or just wishful thinking? Make them count; make them meaningful; and make them happen!

8) In what areas do you need to get better organized to avoid the ‘mind full’ syndrome so you can bring your best self to your goals? Consider your daily tasks as well as longer term priorities? How will you make sure you get your vast amount of ‘to do’s out of your head but maintain a top-of-mind awareness of key priorities?  How will you manage your crazy schedule? What boundaries and structures will you put in place to manage your time more effectively and meaningfully? Chapter 1 of Ease provides a ton of tips in these areas.

  9 ) How will you tame the multitasking beast and add more focus and flow to your days?  Sure, life is busy and there’s a lot to juggle. But science tells us that our brains aren’t built for certain kinds of multitasking. In fact, we are depleting our energy and compromising our best ‘brain-ability’. Our brains need some time for focus and flow. Give it some and you will be rewarded with a greater sense of ease, energy and ‘brain-ability’ to tackle the loads more effectively.

 10) What inner critics need to be acknowledged and then invited to take a back seat this year in order for you to tap into your more essential self that will empower you to flourish? We all have parts of ourselves that limit our greatness – if we allow them to. We can’t quiet our inner critics if we don’t notice them. What voices need to be noticed and quieted this year? What empowering voices from within yourself will you listen to more intently – e.g. your voice of trust? Wisdom? Experience? Courage? In Ease, I offer guidance on how to get to know your inner critics and how to park them in favour of other more empowering forces from within.

 11) How will you boost your positivity ratio?  Research in the science of positivity has proven that those who practice robust positivity habits enjoy greater success and tend to be more apt to stretch higher and reach more of  their goals. They also experience greater well-being physically, mentally and emotionally. How much positivity makes the difference? The ideal ratio is a minimum of 3 positive thoughts to one negative thought. Scaling back negativity is one way to achieve that and ramping up authentic positive micro moments is another. Chapter 6 in Ease provides many tips to help you ramp up your positivity habit. What will you commit to practicing in the year ahead?

12) How will you ensure you get enough quality sleep this year? Lack of quality sleep has become a problem for too many people. Ample zzzs are imperative for our brains and bodies to operate most effectively. Lack of sleep combined with excessive stress, poor mood is a recipe for poor performance and ‘bye bye thinking capacity – hello brain freeze’. It’s time to wake up to the issue of not enough sleep! In Ease, I offer some tips to help you get a grip on sleeplessness. What will you commit to this year to get the sleep you need to flourish?

  BONUS Q:  If the year ahead is to have a personal theme for you, what would that be and what word or phrase best embodies this theme? i.e. “This will be the year of ____” This is one of my favorite questions.  This year my theme continues to be “Ease”: To live and work with greater ease. I’ll still work hard and give it my all – and then some. But I will use the tools shared in my new book, Ease, to do so with much less frazzle and struggle. How about you? What’s your theme?

And do you have your word?

Wishing you an abundance of well-being, positivity and ease in the weeks ahead as you complete the year and more of the same for the shiny new year ahead!

Eileen

News Release: New book (Ease) — Manage Overwhelm in Times of Crazy Busy

December 24, 2013

News Release:

(Note: republished from my Big Cheese Coaching blog)

 

Are times of ‘crazy busy’ now the new normal? According to Eileen Chadnick, a leadership and work-life coach and author of a new book, Ease, the season of rush is now year-round. Demands of work and life continue to accelerate to unprecedented levels.  In Ease, Chadnick offers strategies to manage overwhelm in times of “crazy busy”.

 

Ease-Book-Cover

 

“Overwhelm has become an equal-opportunity issue. Leaders of all levels and employees across the board are confronted with unprecedented levels of demands at work and in life. To successfully navigate the challenges of the day, we need to ramp up skills – not just the technical skills of work but also mental, personal, and emotional skills,” says Chadnick.

 

“With the right practices, one can develop new habits and more productive approaches to manage the loads, rein in the stress, and experience greater personal and professional well-being.”

 

Ease: Manage Overwhelm in Times of “Crazy Busy”:

 

In Ease, Chadnick deconstructs overwhelm from a mind-brain-body perspective and provides a toolkit of ideas that are deceptively simple yet draw from the wisdom of neuroscience, emotional intelligence, and the science of positivity. Three major areas addressed are:

 

1)      Mind Full: Organize and focus with the brain in mind

 

2)      Mindful: Develop conscious and empowering mindsets

 

3)      Mood matters: Leverage the positivity advantage

 

“Ease offers strategies that are straightforward and not at all difficult or complex. While some are even embarrassingly simple they are compelling reminders of what we may already know but often forget to apply in moments of stress and overload,” says Chadnick.

 

Despite the simplicity, Chadnick’s guidance provides an overlay of neuroscience with some basic brain-friendly principles giving rigor to the approaches.  With each ‘tool’, Chadnick shares stories from her own life as well from a decade of coaching clients. Bringing a light-hearted tone to her narratives, Chadnick shares how making potato knishes helped defrost a brain freeze; how keeners can better manage the ‘paradox of choice at the buffet of life’;  how we can all benefit from injecting more micro moments of positivity in our daily lives – and much more.

 

Readers will:

 

  • Learn to organize the burdensome loads and pre-empt the ‘Mind Full” syndrome.
  • Work with more “brain in mind” savvy and become more ‘mindful’
  • Develop more empowering thinking.
  • Leverage the positivity advantage and become more resilient, creative and resourceful.
  • Experience more ease and well-being in work and life

 

“Ease is about more than getting things done. Ease will help you reclaim your spark even in times of great challenge and crazy busy,“ says Chadnick.

 

About Ease:  Ease is available in most major online retailers in North America and comes in soft cover, hard cover and an e-book. See www.Easerx.com for more information on how to get Ease; and to read advance testimonials.

 

About the Author: Eileen Chadnick, PCC, ACPC, ABC is a certified coach and principal of Big Cheese Coaching in Toronto. She coaches leaders and organizations towards achieving greater personal, professional and organizational well-being.  She draws from emotional intelligence, the science of positivity and neuroscience. She has more than 20 years experience in diverse careers including professional coaching, communications and fitness.  See here for a more detailed bio.

 

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NOTE TO EDITORS:

 

Preview copies of Ease are available. Photos available (author photo, Ease book, etc.)

 

GET IN TOUCH:

 

Eileen Chadnick (416) 631-7437

 

Eileen@bigcheesecoaching.com 

 

Twitter@Chadnick

www.Facebook.com/bigcheesecoaching

3 Ways to Get Ease. Literally. My book is here!

November 18, 2013

Note: This was first published on my Big Cheese Coaching blog

I just received my first hard copies of my new book, Ease , last week! I’ve had many people share with me they were looking forward to reading Ease so here I am with the good news:

It’s Ready. Come and Get It! (please and if you like 🙂

This is so very exciting for me. See the pic below of me signing my first book for Terry Fallis* who has so generously provided some publishing savvy tips and guidance to me — and took the time to read Ease and offered some advance praise.

Terry Fallis shows Eileen the tricks of the tradeTerry Fallis shows Eileen the tricks of the trade*Terry Fallis shows me the ropes – how to properly sign a book! Terry is the award-winning author of The Best Laid Plans and cofounder of Thornley Fallis Communications.

Ease is now available to order from several major online book retailers. In the weeks and months ahead, Ease will be available at thousands of online retailers globally. Right now, many of the major retailers are posting it. See links below.

There are three formats: hard copy (my favorite); soft cover and e-book. Currently not all online sites are posting the e-book just yet (but more will in the weeks ahead).

If you go to a site directly, rather than searching for ‘Ease’ type in “Eileen Chadnick” and it will take you to the Ease page if it’s posted. Better yet, check out these links below and they will take you directly to the Ease page. Note: pricing varies so look for the best deal!

Amazon

Barnes and Noble

i-Universe

Books-a-Million (Bam)

There are and will be more availability in the weeks ahead. Do check out my book website ‘buy’ page for more details on retailers and delivery timing (especially if buying Ease as a holiday gift).

Would love to hear your feedback! Please share and help spread the word.

Here’s to a TGIM work life with abundance and Ease.

Eileen

Update on Ease (my book)

October 28, 2013

Note: this was first published on my Big Cheese Coaching blog

 

UPDATE ON EASE – Pre-launch News:

The T’s are crossed. The i’s are dotted. The book is now in the stages of design, production and….drum roll please: closer to launch.

For those of you subscribing to my newsletter, you have heard me talk about a book I’ve been working on for quite some time. Much of the past months (year) have been about writing, editing, etc. Well it’s time for a shout-out:

COMING SOON!

Ease Book Cover V2 (as of Aug 27)

(Book Design Concept by H2 Marketing Central)

The front cover concept above is not yet 100% final because we may be tweaking the words on the bottom and I’ll have more to share as we finalize the back cover too.  But it’s pretty close.  And a huge shout-out of thanks to H2 Marketing Central who designed this cover concept. Looks good eh?!

In the meantime, I’ve been receiving some stellar advance praise — I can’t wait to share with you (stay tuned for an upcoming post on this).  And more good news: Ease has also been awarded an ‘Editor’s Choice” from an independent panel associated with the publishing company I am working with. This is a thumbs up on the editorial quality — I’ve gone the self publishing route so this is a very important stamp of approval by a panel of industry editors. Well – that puts me at ‘ease’ to say the least!

Gotcha curious? Make sure you come back and visit soon….I’ll be sharing more news about the launch of Ease in the weeks ahead as we get closer to take off.

So what’s Ease all about? If you haven’t heard me speak of this before read on for a little description….

——

EASE

Do you ever find yourself asking, “Where did the day go? Where did the week go? Where did the years go?” Do you look at the stuff you have to do and ask, “How the heck will I get all this done? How will I survive this week, month, year? Where did all the fun go?”

Do you sometimes feel bogged down and overwhelmed by it all? We live in times of unprecedented busyness. Having too much to do in work and life seems to be the new normal these days.

Ease offers strategies to manage overwhelm in times of ‘crazy busy’.
The heart Ease is a toolkit that you can customize for your own personal and professional well-being.

Ease offers hundreds of deceptively simple ideas and tips backed up by the rigours of neuroscience, emotional intelligence and the science of positivity. You can pick your spots with simple ways to make work and life flow with more ease, productivity and fulfillment.

More than just getting things done – Ease will help you reclaim your spark even in times of “crazy busy”. 

  • Learn to better organize the burdensome loads with a “brain in mind” approach.
  • Become more mindful and develop conscious, empowering mindsets that will energize and empower you.
  • Develop the positivity advantage and become more resilient, creative and resourceful.
  • Experience more ease and well-being in work and life

Coming soon! It will be available from book vendors across North America.

Stay tuned for more…..

Eileen Chadnick

Positivity at Work

October 28, 2013

NOTE: This was originally posted on my Big Cheese Coaching blog:

I’ve been swimming blissfully in the study and application of positivity for quite some time and lately have ramped it up a notch. I have always been hugely interested in and engaged with the science of positivity. I think it’s part of my innate DNA — but also very much a learned skill too.

professional

Recently, I’ve joined a group of global participants in an eight week  learning opportunity: a master class on positivity lead by the Barbara Fredrickson, the pre-eminent expert on the science of positive emotions and author of Positivity and Love 2.0.  This has been an amazing experience (and we’re not yet done).

I’ve also had the opportunity to bring the topic of positivity to several workshops and presentations lately (talking to staff at Sick Kids Hospital, UoT, Administrative Professionals Conference, Red Mountain Resort) and have more on the horizon.  It’s been tremendous fun and the participants seem to have really enjoyed the sessions. Check out the recent testimonials.

I just wrote an article for the Globe and Mail on the positivity advantage  (as part of my “Brain Works” series). It’s been getting a ton of buzz. You can read it here.

I’m learning so much  (from my studies and ‘living it’). Here are just a few tidbits.

1) Positivity matters: It is not just a ‘nice to have’. It is truly an essential ingredient to your success and well-being. There’s over 20 years of hard scientific evidence that links positive emotions with better health, improved brain and cognitive function, greater personal efficacy, a heightened ability to connect and a spark plug to boost your mojo (and much more….but hey, that’s plenty to convince me).

2) It’s in us already – we just need to tap into it with new habits: Positivity isn’t dependent on circumstances. Positive emotions can reside side by side with a range of emotions – even the not-so-positive. We just need to be intentional and learn easy yet authentic ways to tap into our positivity reservoir.

3) We need a steady and diversified diet of positivity: Good nutrition tells us to get a steady and ample diet of fruits and vegetables (and other essential food groups). Likewise, for well-being, we need a steady, ample diet of positive “moments”. Most people go with less than the recommended allotment. It’s not as hard as one may think to get your ‘dose’.  It can be just a thought away – or an intention to be present to moments that might offer you joy, gratitude, inspiration and more.

4) Positivity comes in moments: It’s not about getting to a permanent state. Positivity comes in moments and are fleeting. Still, if we get enough (a minimum of 3 positive thoughts to one negative) we will benefit from all the rewards.

Curious? Want more? Here’s how to tap into this further:

1) Read my latest Globe and Mail article for some high-level ideas and tips.

2) Get ready for Ease, my upcoming book soon to be released. It includes a lot of strategies on how to hone the positivity advantage.

3) Invite me to speak to your people (conference, employees, etc.) Have a look what others have said about my sessions.

4) Engage in coaching – this is my sweet spot and I’d love to help you hone your positivity advantage!

More to come but lots to dive into RIGHT NOW!

Enjoy and may you live with Ease and Well-being.

Eileen