Accountability is a key ingredient to a thriving future. It’s like a success insurance policy.

When you are held accountable, you take full responsibility and show up. So why do people find it easier to show up for others and bail on themselves?

When you’re tired and on your own, it’s all-too tempting to skip the daily workout you committed to and make an excuse to rest. But if you’ve got a trainer waiting for you, you’ll get up and do something regardless. You have accountability built in.

This year, we decided to beta test a new program, the Abundance Focus System, a system designed to boost focus, productivity and accountability for participants.

Client feedback and results from that have been outstanding (more on that at a later time), however, one of the components we decided to include were 2-part quarterly planning sessions.

First, we walk through the planning process as a group, then Team Abundance meets with each participant 1:1 to review the plan and help fine-tune it for success.

In this article, I wanted to highlight some of the key themes and insights that have come up from these sessions, as some of them will likely be helpful for you as you embark on your journey of personal growth and development.


1. Know what you want and have a plan

Clarity is power. Your conscious mind is a goal setter and your unconscious mind is a goal getter. While your plan can and will likely change over time, you need to have a target to aim for and that target must be crystal clear.

Talking your plans through can help you gain more clarity of your desires, see gaps and fill them.

For example, if you’d like to begin networking more on LinkedIn, it’s key to know why you’re there and what you hope to gain from it. That way you can be more intentional with how you connect with them. Perhaps you’re looking for someone for one of three things: (1) become a client (2) refer business (3) provide a visibility opportunity. When you talk to people, you can decide what category they fit into or if they may be able to help set you up with someone in one of the three categories you’re looking for and direct the direction of the conversation.

Reviewing your end game and plan can also help you identify and anticipate future needs you may want to start preparing for now.

For example, if you’re looking to hire someone or get hired for a position a few months or even a year out, begin making connections that might be the right person or opportunity you’re looking for now or set you up to meet them at the right point in time. Periodically check in with them and add value to them and their lives.

2. Organize your plan

Make a list of all possible steps that need to be taken en route to your goals and intentions. It’s important to have the details and know how they fit together. Then organize it in a logical way in bite-sized chunks so it’s more manageable and know the progress you intend to make each week. This can take time and will be worth it.

For example, if you’re writing a book and you’d like to get a draft of the manuscript done this quarter, the thought might be daunting. However, if you know you’ve got 10 chapters and there are 13 weeks in the quarter commit to completing one chapter each week. That will leave you three weeks as a buffer and all you focus on is what’s required to complete that one chapter each week.

3. If you’ve got a problem you’re looking to solve, have specific criteria for change

Do you know how specifically you will know your problem or challenge has disappeared?

So often people know what they don’t want and don’t identify what they DO want. And if they think they know what they want, it’s not specific enough.

Here’s an example. If you don’t want to be disorganized, you may think simply saying you want to be more organized is enough. It’s not. You need to give yourself more clear and specific real-life guidance to sink your teeth into. What would it look like, sound like and feel like? What would the specific actions be?

If you are organized, you’ll have a calendar and use it every day. You’ll have a plan for the quarter, plans for each week and check to ensure you’re making appropriate progress. If not, you will adjust your plan. You will time block your daily activities in advance and stick to those time blocks. You will speak to your team for 15 mins every morning and 15 mins at end-of-day. You will check your emails at noon and 4pm only and ensure you “close out” your day so you know what’s complete, what’s in progress and what the next steps are.

Your definition may be different from the one above, however, you do need to know what specifically you’ll be doing or not doing that’s different from what you’re doing now so you can begin to put those steps in place.

4. Track your progress

Know your numbers that will help you determine whether or not you’re on the right track or else you will not have the data to make intelligent decisions to stick with the plan you’ve got or course correct moving forward.

5. You must acknowledge the progress you ARE making along the way.

This may seem straight-forward. If you don’t build the success muscle, it won’t know how to work and you’ll keep chasing a dream that when you receive likely won’t be satisfying anyway.

Each day, ask yourself, “what’s good?” and “what progress have I made today?” Take a moment to reflect, celebrate, share it with someone, write it in a success journal or do whatever works for you. Just do something because what you focus on expands.

6. Express yourself.

Face it, you’re a human and humans have emotions. While it’s great to be calm and relaxed, there are times you may feel higher energy emotions like anger, frustration or rage that actually need to be expressed so they don’t build up and become suppressed inside.

You can let it out by going for a hard run, punching a punching bag, crying or even verbally letting it out (just be careful who you’re around when doing this, they may get the wrong idea), doing some deep cleaning like washing a floor on your hands and knees or even scrubbing the baseboards can be helpful.

The point here is that you can’t always journal or meditate your emotions away. You need to express what’s deep within.

7. Get real with yourself.

If you’ve had a goal and have not made progress, you either don’t want it or haven’t been willing to do the work required yet.

The cave you fear to enter holds the treasure that you seek. If your dream or desire is big enough, you WILL have to do things you don’t want to do and that make you highly uncomfortable. Are you WILLING to do them? If not, stop beating yourself up for not moving forward.

Sometimes you spend time focused on one activity and avoid what’s most important.

For example, many people, when starting a business, think they need to have everything set: their messaging, their logo, their website, their packages, etc.

While these are all valuable and important, ultimately profit is the first order of business. And the one thing most new business owners avoid is talking to people and asking them to work with them. You need clints because profit is the first order of business. The website can wait!

8. If you don’t deal with a deep-rooted limiting belief, it won’t just go away.

You have perceptions about who you are, what you think you’re worth, what you’re capable of and how you feel about yourself. If deep down, you have a belief that you’re not good enough, not worthy enough, unlovable, powerless or something along those lines, it won’t matter how much you want something, you’ll find a way to sabotage yourself along the way.

To do this, you’ve got to go several layers deep and face your biggest baggage that’s been weighting you down.

This is something I actually help clients do 1:1 in a personal breakthrough setting. If you’re looking for guidance and feel stuck, I’m happy to have a complimentary consultation with you to see if you might have deep-rooted limiting beliefs holding you back too.

Time, the elusive resource you wish you had more of. You constantly find yourself yearning for additional hours in the day, desperately seeking ways to extend your precious time. But what if the key to unlocking more time isn’t actually about having more hours, but rather about optimizing the energy you bring to each and every moment?

In this article, you’ll explore how energy, or the lack thereof, is the true thief of time and how you can make better use of it by taking charge of your physical, mental, and emotional well-being.

Banish Brain Fog

Reducing brain fog is an essential step towards maximizing your energy reserves. Staying hydrated, nourishing your body with vital nutrients (real, whole foods, not processed or from a box), and engaging in regular physical activity can significantly improve cognitive function and mental clarity.

By fuelling your brain with the right ingredients, you can enhance your ability to focus, make decisions, and complete tasks efficiently. This is not complicated. And it’s a step most people miss.

Have a Compelling Reason

Having a compelling reason or motivation (a.k.a., “big juicy goal”) behind your actions is crucial in ensuring that you are utilizing your time effectively. When you understand why you are doing what you do, you tap into a wellspring of energy that propels you forward.

When you have a clear sense of purpose and derive meaning from your daily activities, you’ll be more likely to experience higher levels of motivation and productivity.

Prepare and Plan

Being prepared and having a well-thought-out plan is another vital aspect of utilizing your time wisely. Contrary to popular belief, spending time on planning actually creates more time in the long run. By taking a proactive approach and setting clear goals, you eliminate unnecessary guesswork and reduce time wasted on indecision and backtracking.

Research suggests that individuals who prioritize planning and organization are better equipped to manage their time efficiently and achieve their desired outcomes…. and who doesn’t want those big, beautiful and juicy goals?

Take Part in Active Leisure

How you choose to spend your downtime plays a significant role in our overall energy levels. Engaging in active leisure activities, such as hiking, dancing, or playing a sport, not only rejuvenates your body but also recharges your mind. These activities stimulate your senses, promote creativity, and enhance your overall well-being. On the other hand, passive leisure activities like binge-watching television shows or mindlessly scrolling through social media may provide temporary distraction but ultimately leave you feeling drained and unfulfilled.

Focus on (and do) Result-Driven Activities

A key principle to make the most of your time is to focus on result-driven activities. When you allocate your energy to tasks that directly contribute to your desired outcomes, you create a positive feedback loop. As you start seeing tangible results, your motivation spikes, fuelling you with even more energy to tackle future endeavours. By directing your attention and efforts towards high-impact activities, you ensure that your time is well spent and your energy is channeled effectively.

Here’s what you really need…

In conclusion, the notion of needing more time is a misconception. What you truly need is to make better use of the time you have by optimizing your energy. Do this and in a few short months you’ll need a telescope to see how far you’ve come.

Christmas is over, your shopping for others is done and the New Year is just around the corner. Now’s the time for you to pause and decide if you want more of the same or you’re ready to live the rich & fulfilling life you’ve always dreamed of.

Do you desire to live in the home you really want (not the one you think you can afford)? To go on dream vacations? To do work you love? To have rich and rewarding relationships? To practice ultimate pampering and self-care on a regular basis?

You’ve seen others do it. And you can too!

Here’s the thing, it’s going to take both your inner and outer game to make it happen and you’ve got to raise your energy and vibrational frequency to make any positive change happen.

Everything is energy

Albert Einstein said “Everything is energy, that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.”

He’s right. Everything is energy and when you think about energy, it’s in constant motion.

You’re energy. I’m energy. The trees, beaches and forces of nature are energy. Color, sound and scents are energy. So do thoughts, feelings and your state of health and wellbeing.

Energy is carried by energetic frequencies. Without getting into gadgets and gizmos or lessons in quantum physics, one of the simplest ways to “measure” your personal vibrational frequency is by how you feel, both physically and emotionally.

Feel bad and your frequency is low. Feel good and your frequency is high.

If your frequency is low and you want to feel better, do something to raise it.

Here are 12 ways you can raise your vibrational frequency

(and if you’d prefer to watch or listen to a video than reading the article, check out my Lunch & Learn episode on YouTube where I cover this same topic here)

  1. Gratitude

This is a simple practice of saying thank you for the blessings and good things in your life. They could be simple and they can be big. When you constantly focus on what is good and what is working, you can’t help but feel better.

Gratitude is both an attitude (way of living where your thoughts, feelings and actions are consistently expressive of gratitude) and a practice (action where you can pause and say thank you in a journal, for example)

If you’re new to gratitude and want to learn how to adopt a gratitude practice or you’ve been practicing gratitude and want to amplify your practice, grab my Gratitude Guide now (it’s FREE).

2. Move Your Body

Moving your body is critical to your health and wellbeing. There are so many reasons to move I won’t be able to cover them all.

First, your body was designed to move and do things like build, hunt, gather food, transport you from one location to another and generally move around. It wasn’t built to sit at a desk. Movement is your natural way of life.

Second, when your body is well aligned, it generally feels good. Your body can function and operate properly and you may not even notice it. When things go wrong is when you pay attention. Moving your body in many directions and taking part in a wide variety of activities is key.

Third, when you move your body, you get your lymphatic system going. This is like the garbage dump of the body and essential to flush toxins out of you.

My point is move your body as often as you can (especially if you sit at a desk all day) and do it in a wide variety of ways. Make it fun and do it consistently.

3. Breathe

Research shows that the brain can only go three to ten minutes (depending on which source you reference) without oxygen before brain damage begins to occurs.

Breath is life and most people do not breath very effectively.

Journalist James Nestor traveled worldwide to research the hidden sciences behind breathing practices and cutting-edge studies about this basic biological function. In his book breath, he shares how simple and slight adjustments to breathing (ensuring to breathe through the nose, exhaling fully, breathing slowly, breathing less, chewing and masticating) can improve energy, health and so much more. Check out his book Breathe for a deeper dive.

4. Be Aware of Your Thoughts

Eckart Tole says that “awareness is the greatest agent for change.” So often people try to solve their problems simply by changing their behaviours, however, that’s not what’s actually causing the problem in the first place.

When you become aware of the thoughts you are thinking (literally the words going on inside your head) and the feelings they lead to, you can take your first steps towards change. If they are not serving you, simply change them. If they are, keep them or even elevate them to even better feeling thoughts.

You were meant to feel good, so go ahead and indulge!

5. Stay Hydrated

Your body is made up of anywhere from 45-75% water and that percentage tends to decrease with age. Water is essential for health and necessary for bodily functions including temperature regulation, cellular function and waste removal.

Studies show that 75% of Americans are chronically dehydrated. This can lead to fatigue, foggy memory, irritability, poor metabolic function, kidney stones and more. If you ever get thirsty, that’s a sign you’re already dehydrated.

So make sure to drink plenty of water and minimize dehydrating beverages like coffee, caffeinated teas, pops, excess salt, refined foods.

6. Take an Epsom Salt Bath

Epsom salt baths have been used for hundreds of years to ease all kinds of aches, pain and skin troubles. In the water, Epsom salts break down into magnesium and sulfate and that can be absorbed into your body through your largest organ, the skin.

These baths can be helpful for arthritis pain and swelling, bruises and sprains, fibromyalgia, insomnia, psoriasis, sore muscles after working out, sunburn pain and redness, tired and swollen feet and more. While they’re a great form of relaxation and rejuvenation, if you do have health concerns, make sure to check with your doctor before doing these.

To enhance your experience of the bath, add high quality essential oils (I recommend DoTerra or Young Living) to your Epsom salts before putting into the bath so the oils can be absorbed as well. If you simply drop them on top of the bath, you’ll only experience their aromatic benefits (which is ok too).

7. Listen to Music

Not all music is built the same and there are some amazing sounds that can soothe your soul and help you enter an elevated state.

Classical music has been found to be helpful to boost concentration, self-discipline and learning skills. It has been known to induce a calming effect and a release of dopamine to spike pleasure and prevent the release of stress hormones, thereby making focused tasks you are doing more pleasurable.

Binaural beats can help you increase creativity and cognitive enhancement, reduce anxiety and improve mood, help you enter a meditative state, improve sleep, focus, attention and memory retention. If you’ve never heard of them, binaural beats are two tones with slightly different frequencies played at the same time. Your brain interprets these two tones as a beat of their own. These tones align with brain waves to produce a beat with a different frequency and this difference between the two tones is measured in Hz. When your brain hears these beats, your brain activity matches the frequency set by the beats and allows you to train your brain to reach a certain mental state.

Sounds of nature improve health, increase positive affect, lower stress and annoyance. While it’s optimal to be surrounded by the natural sound as you’re walking through a national park, standing on a beach or near a waterfall, etc., the next best thing is tuning into a recording of nature sounds. It would be ideal to listen with headphones to be fully immersed and surrounded by the sound.

A sound bath can also have a positive effect on mental health and physical pain and this is a practice used by many cultures for thousands of years. With a sound bath, sound waves are created at a specific vibrational frequency using crystal bowls, Tibetan singing bowls, bells or gongs. Sound baths are often practiced alongside meditation.

8. Spend Time In Nature

Nature is in perfect harmony and has a naturally high vibrational frequency. The more time you spend in nature, the better. You can improve your breathing, sleep, reduce depression and anxiety, boost motivation to exercise, raise mental energy, immune health, vision, emotional wellness and more.

When possible, ground yourself and let your skin touch nature. Take your feet off I the grass or on the sand, swim in the water, touch (or even hug) a tree, garden with bare hands.

9. Eat fresh, natural, nutrient-dense foods

What you put in is what you get out. Eating a diet full of a variety of foods, minimal salt, sugars and saturated and industrially-produced trans-fats are essential for a healthy diet.

So what should you eat? This can get complicated. I’d recommend seeing a dietician, nutritionist, naturopathic or functional medicine doctor to help you set up a diet that’s optimal for you.

In general, good rules to follow are:

Eat a rainbow for every meal (there should be many colours), eat more proteins and fats earlier in the day and healthy carbs later

Be intentional about what you eat and chew your food well

Eat organic when possible

Wash your fruits and vegetables well

Minimize fish to 1-2 times per week and stick to wild, when possible (they contain a lot of heavy metals)

Eat raw and steam your food rather than fry

Drink plenty of water

10. Use Essential Oils

I used to think essential oils were things that simply made a room smell nice. Until I got educated, I had no idea of the benefits they really have. Essential oils can boost mood, reduce stress, increase attentiveness, improve sleep, kill bacteria, funguses and viruses, reduce anxiety and pain, reduce inflammation, reduce nausea and relieve headaches. There are even hospitals that administer them as a healing tool for patients.

Not all essential oils are made the same way, so it’s essential you choose a high quality oil (I would recommend DoTerra or Young Living).

You can use them aromatically (in a diffuser or simply drop some on your hands and inhale), topically (on your skin) and in some cases, internally (not all are designed for this).

My favourite go-to oils are: peppermint, lavender, lemon, wild orange, bergamot, cypress, ylang-ylang, frankincense and rose.

11. Be Present and in the Now

It’s good to learn from your past, have a direction for your future, but all that ultimately matters is now. How are you showing up for yourself, around your friends and family, in your work? Are you truly living out your fullest experience and expression of life and noticing the magic moments along the way?

If not, use this as an opportunity to recalibrate!

12. Do What You Love!

When you do things that light you up, whether for work or as a hobby, for your entire day or even for a few wonderful moments, you light up like a Christmas tree. Notice what you do love and commit to yourself to do even more of it as you step into this next year.

Take action now!

Marie Forleo says “insight without action is worthless.” Choose one of the suggestions above and commit to starting it today. What else do you want to do this week?

And if you’re a professional woman ready for her next level of success, join me for my next Unstoppable You Workshop. In just an hour a day, you’ll discover the #1 way to have the Rich and Fulfilling life you’ve always wanted and by the end of the week raise your vibrational frequency to new heights!

Don’t delay, commit to yourself today and get registered now!

“I am” statements are some of the most powerful words on the planet because they embody your identity and can dictate your personal reality in an extremely powerful way.

Most people look at their current identity statements, listen to what they’re currently saying about themselves and simply attempt to create new identity statements that are the opposite. They are told to repeat them in hopes they’ll eventually become that person.

While there’s a time and place for this, people often report feeling like a “liar” because the new “I am” statement isn’t aligned with them yet.

Why Time Line Therapy “I am” statements are so powerful

What’s different with the identity statements you receive after your personal Time Line Therapy Session is that they have come directly from you and your unconscious mind.

These are leanings you’ve had about yourself that you had previously brushed away from your conscious awareness and through the Time Line Therapy session, they have resurfaced.

One of the prime directives your unconscious mind has is that it represses memories that are not ready to be resolved. By obtaining your learnings, you can resolve the negative emotions or limiting decisions you have made surrounding that memory along with any other events with those same emotions or limiting decisions.

At Abundance Academy, we send you your personal learnings after your session so you can continue reminding yourself of your magnificence long after our session.

What do you do with your “I am” statements?

When you receive your personalized “I am” statements, what exactly can you do with them?

There’s no one size fits all formula. However, here are a few really great menu options to choose from. Read below.

Option 1: Print them and put them somewhere you can see

Put them in picture frames, laminate them or simply pin them up on your walls where you glance at and reference often. Read them once a day or periodically as you pass by.

Option 2: Read them out loud

Read them out loud and really listen to yourself as you read them. Notice the positive emotions that come up as you do read them and memorize the good feelings. Acknowledge how they are showing up in your current life and celebrate that too, either with a smile, in your gratitude journal or success journal.

Option 3: Say them to yourself while looking into the mirror

Eyes are the windows to the soul. When you look yourself deeply in the eye and remind yourself of these wonderful learnings, they will penetrate even deeper.

Option 4: Record them and listen on loop

There are two apps I love (perhaps more out by the time you’re reading this), Voice Loop and Think Up. They’re apps where you record yourself saying something on your phone and it’ll actually create a track that will keep looping over and over and over again. You can literally record your affirmations and listen to them for hours as you run errands, do housework or even as you work at your desk.

What I love about Voice Loop is that you can merge multiple tracks at once. It may sound a bit crazy to hear 2 or more tracks speaking at once, however, your unconscious mind picks them all up. It’s what is referred to as a multiple induction in hypnotherapy. When you listen to something like this in a relaxed state, it can be extremely soothing.

What I love about Think Up is that you can add pretty music to the background of your tracks and also custom photos.

Both are good. I use both for different reasons.

Option 5: Look at your list and dive deeper

Take a look at the “I am” statements and jot down a few that are standing out to you at this time. I’d suggest at least one up to a maximum of 7. It could vary day by day.

Of these, think about how you’ve expressed this quality in your life or how you’d like to express it in the future. You can look up the definitions or do a google search for ideas about what that quality is and how it can possibly be expressed further. You can use it as a theme for your day or week or even have a discussion about it with a friend. The possibilities are endless. Dive deeper and have fun exploring. Let intuition guide you.

Option 6: Create something artistic

You can use some of all of the words to create an artistic project. Use the words directly or simply as energetic inspiration for something creative: a painting, drawing, vision board, sculpture, or anything you can come up with that’s meaningful to you. The unconscious mind loves colors and symbols, so make sure to keep this in mind when in creation mode.

Do you have to do them all?

You can. And you don’t have to. More isn’t necessarily better. What’s key is that you’re intentional about what you’re doing and do what resonates with and is meaningful to you. Let your intuition be your guide.

Interested in the Time Line Therapy process to get your own personal affirmations? Book a complimentary consultation today and we’ll set you up!

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