[WC Workshop] Practices and Tools for Well-Being



Practices & Tools for Well-Being

Our lives can be stressful, chaotic and drama-filled. All of us are in information-overload; bombarded from all directions with noise, distractions, notifications and content from our friends and family, online and traditional media, our smart phones and other devices. Add to that the litany of stress and anxiety created from personal, family, work place, community, national and world events; it is a wonder how we keep it all together and function in our daily lives.

So, how do we find that elusive work-life balance? How do we cultivate more joy, peace and mental, physical, emotional and spiritual well-being?

We have compiled this list of tools and practices to consider integrating into your life to reduce stress and cultivate more balance, peace and overall well-being. Our recommendation is to read through the list of practices and see what resonates with you. You certainly don’t have to do them all. Select one or two and give them a try.

We would love to hear your feedback or to share your best practices for well-being with us!


Design and Follow a Daily Ritual

Adopt a daily ritual to start your day in a positive mindset.  Show up every day: Mentally, Physically, Emotionally and Spiritually.  Now more than ever it’s important to get up, do your morning mindset ritual, get dressed for success and get to work!

Some suggestions:

  • Morning meditation or prayer
  • Exercise, stretch, take a walk
  • Review your goals and say your affirmations
  • Eat a healthy breakfast
  • Review your day’s tasks and schedule


Take a Digital Detox

Take a break from ALL of your devices and disconnect from the Internet and Social Media for a period of time.

Try one or more of these ideas:

  • Don’t check your smart phone, emails or go online for at least an hour after waking up each day
  • Do your daily ritual instead!
  • Commit to turning all cell phones off during meals
  • Block out time at least once a week to unplug
  • Schedule a minimum of one day a month to disconnect
  • Try a digital detox week where you disconnect from your social media platforms and minimize use of your digital devices.

30 Reasons to Do a Digital Detox

Read Thrive by Arianna Huffington


Get More Sleep

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. How much sleep you need each day varies between the experts but generally the recommendation ranges from 6-8 hours (more for children and teens).

Get More Sleep - WBNL Coaching

Set a bedtime routine

  • Go to bed at the same time every night
  • Get the same amount of sleep each night
  • Practice a relaxing bedtime ritual (warm bath or shower, aromatherapy, listen to music, podcast or meditation for sleeping)
  • Design your sleep environment to establish the conditions you need for sleep. Know the best room temperature for you. Your bedroom should also be free from any noise or light that can disturb your sleep.
  • Avoid eating, talking on the phone, or watching TV in bed
  • Try not to lie in bed worrying about things
  • Allow 2-3 hours between your last meal of the day and going to bed
  • Avoid alcohol and caffeine for at least 4 hours before sleep
  • Sleep on a comfortable and supportive mattress and pillow for you


Good Stuff In Concept

Remember it’s BE – DO – HAVE

Your State of Being, it comes first.  It’s not contingent on anything that you do and it does not rely upon anything you have. Most people live Have Do Be.
“I will DO this thing.” (Lose weight) “So I can HAVE this other thing” (Self-Esteem) and I can BE this thing. (Confident.)
When you begin changing on the BE level of your life, then the DO level and the HAVE level follow more easily.

You ARE the Creator of your Reality

The only thing you can really control is your thoughts and how you decide to react to situations and events in your life. Monitor your thoughts and self-talk. Be conscious of your language.

Take personal responsibility for where you are at this exact moment.  All of your thoughts and actions have led you to this specific place in time.  If you are not entirely pleased with your results, then change your thoughts and take action toward what you want to create.  Be deliberate and intentional in your thoughts and actions.

Ask yourself:  “What am I focusing on right now?”   “Am I focusing on what I want or what I don’t want?”

Are your thoughts positive or negative – towards or away from what you desire? Most people pay attention to their current reality and attract the same. Focus on what you wish to experience instead. In order to effect true positive change in your experience, you must disregard how things are, as well as how others are seeing you, and give more of your attention to the way you prefer things to be.

Thought Become Things… Choose the Good Ones! www.TUT.com

to think is to create

Listen to positive, uplifting music & podcasts

Podcasts are all the rave and there are so many to choose from in the Apple Store  or StitcherDo some research and discover what takes you to your happy place!

Healthy eating & drinking habit

  • Be aware of your constitution, health and physical well-being.  Ingest healthy, nutritious foods that uplift you and give you energy. Moderation is the key!
  • The company you keep. It is said that your surroundings, your home (feng shui principles) and the people in your life are a reflection of your current state of being. This is the law of attraction in action. Like attract like. What you think about you attract into your life. Do the people in your life lift you up or tear you down? Are they positive and supportive or focused on the negative?

Always be learning & growing!

  • Limit your exposure and consumption of TV, media, and the Internet.
  • Choose to watch positive and inspirational movies and other media. channels
  • Read something to enhance your personal or professional development a minimum of 1 hour/day
  • Take specific courses, seminars, or workshops based on areas you want to improve or master
  • Listen to audio programs in your car (average car owner spends 500 to 1,000 hours/year in their car)
  • Listen to educational or inspirational programs or podcasts while you walk or workout



Practice Mindfulness & Meditation

One basic definition of meditation, or mindfulness meditation, is focusing on doing one thing at a time – which brings us to the present moment. Distraction has become our new reality in a world where we are constantly checking and sending email, texts, and our social media updates.

Learning to quiet the mind has undeniable benefits at a time when our attention is on overload and overwhelm from multiple sources all day, every day.

Reality Check…Meditation can be as easy as just focusing on your breath!

Check out these articles and links to meditation resources:


Just Breathe

  • One minute of focused, deep breathing throughout the day
  • Breathe app for Apple Watch https://support.apple.com/en-us/HT206999
    Breathe is a new Apple Watch app designed to assist with mindfulness, meditation and stress reduction. It appeared on the Apple Watch as part of the watchOS 3 update. The Breathe app guides you through a series of deep breaths, and it will remind you to take time to breathe every day. Choose how long you want to breathe, then let the animation and gentle taps help you focus.


Apple Watch Breathe app


The 4-7-8 Breath (also known as the Relaxing Breath) is the perfect, portable stress antidote, as it puts you in a relaxed state almost immediately. It takes almost no time, requires no equipment and can be done anywhere.

Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.


Set S.M.A.R.T. Goals in all areas of your life

Identify clear, concise, SMART goals and know your WHY for each of them.

Samrt Goals

Measurable/Meaningful to you 
Attainable/As if Now/All areas of your life 
Timeframe/Toward what you want

  • Write them down for all areas of your life (Personal, Financial, Business/Career, Relationships/Family, Spiritual)
  • Create Action Plans – break the goal down into steps and next actions.  Take action every day!
  • Measure and track your progress – you can’t improve what you don’t measure.
  • Celebrate your successes along the way – make any necessary course corrections.


Creative Visualization

Creative visualization is the technique of using your imagination to create what you want in your life. There is nothing at all new, strange, or unusual about creative visualization. You are already using it every day — every minute in fact. It is your natural power of imagination, the basic creative energy of the universe, which you use constantly, whether or not you are aware of it.

When we create something, we always create it first in thought form. A thought or idea always precedes manifestation. – Shakti Gawain


  • Use Vision Boards with pictures, a visual depiction of your goals.  A vision board is simply a collage of pictures or representations of things you want to be, do, or have in your life. You can use magazine cut outs, drawings, writings, powerful & inspiring words, photos, or anything that reminds you of your goals.  Include picture(s) of you.
  • Create a Digital Vision Board. Search for images online and/or on Pinterest.
    • Use an online photo editing service like Canva.com or PicMonkey.com to create your vision board.
    • Create a Vision Board on Pinterest (you can keep it secret/private).
    • Try an APP – Jack Canfield’s Success Vision APP is free.
  • Put your Vision Board some place you will see it daily!
    • Take a picture of it and make it your screensaver on your computer and mobile devices.
    • Hang it in your bedroom or another spot in your home.
    • Put another printed picture of your board in your work area.


Power of Affirmations

Affirmations simply put, are statements of belief.  The statement may be internal or external, positive or negative, personal or environmental. It may affirm and declare your success or your failure. The words you choose, the thoughts you think and emotions you feel are powerful and create your reality.  Affirmations are self-fulfilling prophecies; they come true.

Affirmations are most effective in the FIRST PERSON, PRESENT TENSE.

  • Turn your written goals in to affirmations
  • Record your affirmations using the voice recorded app on your mobile and listen to them daily


Keep a Journal

Journaling is a cathartic and powerful practice to incorporate into your life.

Best Tips for Journaling

  • Write your affirmations on the first page
  • Next write your goals
  • Develop a habit of reading your affirmations and goals daily
  • When writing in your journal, make sure it is for an audience of one
  • Write in a stream of consciousness
  • Save all your journals in the same place
  • Journal entries describe:
    • What you did
    • How you felt
    • What you thought

WBNL Intentions Map & Journal
WBNL 52-1 http://wbnlcoaching.com/project/wbnl52-1-set-your-intentions-and-focus-for-the-year/ 

Gratitude Journal
Read http://www.huffingtonpost.com/entry/3-ways-to-cultivate-more-gratitude-in-your-life_us_581e093ee4b01022624117df

#WBNLGratitude Challenge
We are sponsoring a 22-day challenge to cultivate for gratitude into your life. Get all the details and join us today:


Get Up & Get Out!

At WBNL Coaching, we believe that getting up and getting out is an important part of reaching alignment and connection. In order for you to fire on all cylinders you need to have an open mind & be refreshed so that you are ready to take on the world. When you have truly identified what you love to do a magical thing can occur. Work and play can become synonymous. We’ve found that most of the best ideas occur when you allow yourself to get away from your office and computer. Move around, get inspired by nature, take a hike – do whatever leisure time activity you enjoy. Americans are notorious for not taking enough time off. It is a part of the corporate structure that is stifling creativity and productivity. Block out time to get away and take a break. It will recharge you and you’ll find that you are happier, more rested, and more eager to get back to work.

Some ideas to Get Up & Get Out!

  • Just move your body
  • Yoga
  • Daily exercise routine
  • Stretching exercises
  • Walking meditations
  • Walking meetings
  • Watch a sunset or sunrise
  • Take a daily walk
  • Participate in sports
  • Connect with nature
  • Go for a hike
  • Schedule and take vacations
  • Do more weekend getaways
  • Take a day to go explore and have fun
  • Need some inspiration and travel insights? Visit http://wanderingbutnotlost.com/


Ask for Help!

Don’t try to do it all by yourself. Collaboration with like-minded people has so many benefits including accountability, mutual support, creativity and fun. The journey is so much more fun and enjoyable when you share it with others.

  • Hire someone – a mentor, coach, consultant, expert, professional – to assist you in reaching your desired outcome(s).  The right person can offer a third party perspective; provide necessary guidance, accountability and expertise.
  • Find an accountability partner.
  • Form or join a mastermind group to support each other’s goals and commitments.
  • To enjoy lasting change and success, all you need is the…
    • Desire to change
    • Decision to take action
    • Discipline to practice new behaviors
    • Determination to persist until you get results


Five Agreements to Live By

These five agreements when followed can really change your life. They are from two highly recommended books:

  • The Four Agreements, Don Miguel Ruiz
  • The Power of Now, Eckhart Tolle
    Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
    Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.
    Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement you can completely change your life.
    Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.
    You have ONE moment, this moment. The past is behind you; the future has not yet arrived. Presence is power. Be here. Be Still. The next moment is already on its way. The past doesn’t change. Put your attention on today and free yourself.



Posted on

November 10, 2016