4 Tips to Manage the Holidays.

The Holiday Season can often promote anxiety, depression, and stress.  People are often faced with demands- parties, entertaining, shopping, baking and cleaning- just to name a few.  This season use our 4 tips to help manage those holiday stressors. You may just enjoy the Holidays this season. 

1. Practice Self-Care.  Be good to yourself!  Remember you are number one.  Get enough sleep, eat well, and keep your sense of humor.

2. Set Boundaries.  It is okay to say "NO." Choose the events that you must and want to attend.  Your body will thank you emotionally, mentally, and physically. Don't beat your self up or feel guilty about saying, no."

3. Eliminate Useless Worry.  Effectively plan ahead of time -- from organizing a gathering, to buying gifts, to taking good care of yourself. Do positive visualization before you walk into situations that make you nervous.  It's very important to enjoy yourself!

4. BREATHE. This sounds like a no brainer.  But often times we forget to take deep breaths and give ourselves the oxygen we need.  

Here is a useful breathing tool that you can utlize at any time: 
1. Inhale through your nose for 3 seconds. 
2. Hold your breath for 5 seconds. 
3. Exhale through your mouth for 5 seconds.  
4. Say to yourself, calm now. 
5. Repeat until you feel centered and grounded. 

Start implementing these tips today and you will notice a difference in your actions, moods, and thoughts associated with the Holiday Season!

Happy Holidays from Provide 4!

Provide 4 will be closed from 12/20/13 until 01/05/13.  Just leave us a message and we will be happy to give you a call back to schedule an appointment.  We return calls within 24 hours. 

A Time to Give Thanks

During this week, we celebrate a special holiday known as Thanksgiving with our family and friends.  On this special holiday, I encourage you to create a GRATITUDE list.  This is a time where you can truly reflect on what you are thankful for.  I would like for you to  take a few minutes out of your day and honestly ask yourself... "What Am I THANKFUL For?" It does not matter how long or short your list is.  For the remaining week, I would encourage you to reflect on this list and GIVE THANKS.  Put this list in a special location and you can revisit this list at any time.  It doesn't have to be Thanksgiving to give thanks.  This truly can be reflected upon daily. Enjoy your Holiday!   Happy Thanksgiving! ~Kacee Tannenbaum, LCSW

A self-esteem boost for YOU!

We hope that this poem encourages YOU to dig deep and allow for YOU to be all that YOU CAN!
It's time to have the mindset that YOU CAN be DETERMINED and SUCCEED. I guarantee you that this poem will do that for you!

Victorious Attitude
by James Kisner

You cannot claim a victory, if there is no reward.
You cannot shape the future, if you wait until it's here.

The future has no purpose, if you live today in fear.
Your future lies within your hand, to do with what you may.

For tomorrow brings results, of what you've done today.
The choices that you make today, reflect the life you seek.

But first of all, the seeds are sown, before the gardener reaps.
The future's like a lump of clay, you hold within your hand.

As time goes by, the clay gets hard, so mould it while you can.
Failure is an attitude, that haunts the mind of man.

But, results will be successful, for the one who knows HE CAN!

10 Common Cognitive Distortions

Cognitive distortions are ways that our mind convinces us of something that isn't really true. These inaccurate thoughts are usually to reinforce negative thinking or emotions. We tell ourselves that these thoughts are rational and accurate, but really they only serve to keep us feeling bad about ourselves. By learning to correctly identify this 'stinkin thinkin', a person can answer the negative thinking back and refute it. By refuting the negative thought over and over again, it will slowly diminish over time and a more positive and balanced way of thinking will form. If you feel that you often experience these different types of cognitive distortions, we encourage you to give us a call today at 954-800-0108 and set up an appointment with one of our professional counselors.

RELAX.

What does it mean to relax? Most people will answer in a way that suggests that relaxing is something that you do later. You will do it on vacation, when you retire, or when you get everything checked off of your list-DONE! Most of us postpone relaxation until our "inbox" is empty. Could this contribute to why most people operate as if life was one great big EMERGENCY? Here's the thing, you can relax now. Yes, right at this given moment. It is helpful to think of relaxation as a quality that you can access on a regular basis rather than it being reserved for later. Being more relaxed involves training yourself to respond to the different dramas of life with kindness and patience. Now, its up to you to continue to live your life in a constant state of crisis or take a few moments out of your day to relax and make healthy life choices to the dramas of life. Choose to relax.

SEIZE YOUR DAY!

10 Coping Skills to help you get through your STRESSFUL day:

1. Take 3 deep breaths.
2. Count to ten.
3. Hum your favorite song.
4. Talk to your "venting" partner.
5. Take 15 minutes to yourself.
6. Walk outside and observe the scenery.
7. Read your favorite poem or quote.
8. Remember stress is an attitude.
9. Stop saying negative things to yourself.
10. Say something nice to someone else.

Need more tips to help you get through your day, please schedule an appointment with our professional counselors at 954-800-0108.  We look forward to hearing from you. CARPE DIEM!

Parent Tips for A Successful School Year

Being a parent is demanding especially when the new school year has started. Parents have to manage the daily tasks of child-rearing, career, house hold responsibilities, friend and family. With thew new school year comes stress. Here are 4 tips parents can use to stay involved this school year: 1. Ask questions and listen. 2. Offer reassurance. 3. Encourage productive and positive after school activities. 4. Know your child's teacher. Studies indicate children succeed at a high rate when parents are involved with school. It is never too late to do your part in ensuring your child's success for the new school year. To read the full version of this article pick up a copy of the Coral Ridge Newsletter or view it on this website under articles.

The 5 W's

These components are so important in our everyday life. If you feel that you are struggling with making positive life choices, please contact our professional counselors by utilizing the "contact us" page here on the website. We are looking forward to speaking to you.

A memo to your heart...

It is so exhausting some days, to hold onto everything that needs to stay organized between work, school, the kids, and don't forget the household. You feel that if you fall behind something big, catastrophic will happen. Take the time to engage in a guided meditation for self care, to find that peaceful balance. Here is one that might be helpful to you... So lie down and envision your thoughts as flowers or leaves. Place them one by one in an imaginary river that is flowing away from you, right at eye level. Place each leaf (thought) in the river. Watch the thoughts flow away from you down the river, until they become very small that you can't see them anymore at all. Now, just listen to the peaceful river flow. Imagine this sequence until all of your thoughts are gone and your body rests in silence. You see a tiny crack of light, maybe sunlight, and you write a memo to your heart saying "what do you need from me that you haven't been getting?" Close your eyes, and listen to your heart speak to you in silence. Open your eyes once you feel balanced, rejuvenated, and refreshed. Namaste.

What is CBT?

Cognitive Behavorial Therapy (CBT) is based on the concept that our feelings and our actions are a direct result of the way individuals react or think in a particular situation. An event in itself does not determine how one reacts or behaves in a situation but one's thoughts or assessment of the situation is the determining factor. In addition, the way people feel and the way they behave affects the way they think. Therefore, three elements-thoughts, feelings, and behavior-are interlinked affecting the other. Cognitive behavioral therapy challenges and changes the way a person thinks which in turn affects the feelings and behaviors of that person. Want to learn more about CBT and cognitive distortions? Please call one of our professional counselors to arrange an appointment. Check out the "Contact Us" page on this site. References: Annuals of Psychotherapy & Integrative Health Volume 16, Number 2, Summer 2013.

Don't Quit Yet...

Experiencing burnout at the work place is common amongst many individuals. However, one has difficulty recognizing the symptoms of burnout. Burnout is a 3 step process: 1. The individual detects a discrepancy between the demands and resources of the job. 2. The individual begins to experience the emergence of emotional strain, including fatigue and anxiety. 3. The individual attains a point of coping defensively at work, where true burnout is occurring and the effectiveness of the individual is significantly decreased or stopped. It's important to take a look at ones lifestyle, including nutrition and exercise activites. As well as looking into other areas that balance an individuals life including spiritual development, family activities, and the positive use of recreational time. BALANCE is a must in today's society. Therefore, implementing self-care should be a priority. If you feel that you may be experiencing the 3 step process associated with burnout implement self-care immediately and seek professional help.

If you have nothing good to say...

According to Sandy Maynard, M.S., an ADHD coach, recommends putting on your breaks, breathing deeply, and flexing your "patience muscles" when you want to say something impulsive or on the rush.  Here are some questions to ask your self as you "flex" those muscles.
1. "Does what I'm about to say need to be said?" If the answer is no, take a deep breath and stay quiet, or replace your statement that your about to say with something neutral like, "Hmm, that's interesting."
2. If what you are about to say does need to be said, ask yourself, "Does it need to be said by me? What needs to be said may be best said by someone else." If so, you can turn to that person and ask for their input or simply state "I'm not the best person to respond to that. Maybe run that by Sally, she could give you some valuable input."
3. If what you are about to say does need to be said and it needs to be said by you, ask yourself, "Does it need to be said now?" Work on creating a response that is regret-free.  Luckily waiting to respond with give you time to rehearse an appropriate statement. 
These tips work for anyone, not only the people who are impulsive or in a rush. Take time to practice these skills and I guarantee more positive words coming out of your mouth.

Living Well with Attention-Deficit Additude, Fall 2013.

LIFE IS GOOD

Provide 4 staff loves this poem. Post it in a place to read every day. Need help finding happiness in your life, contact our counselors today at 954-800-0108.

A Gift From You to You!

Do positive thoughts and messages produce positive results and behaviors? Why, yes they do!

An affirmation is a statement of self-acceptance that one uses to allow the manifestation of his/her destiny.  These are positive thoughts that are sent out into the universe.

Here are a few hints to make affirmations work:

1. Keep them short and simple.

2. Use present tense.

3. Choose only positive words.

4. Believe that what you are saying is actually happening.

5. Repeat, repeat, and repeat.

6. Set aside a specific time for your daily affirmation practice.

To practice your affirmations, get into a routine of repeating them daily during your allotted time. 

To read the full article, please pick up a copy of the Coral Ridge Newsletter or schedule an initial consultation with Kacee Tannenbaum, LCSW and she will share her tips, tools, and tricks associated with positive affirmations. Contact Kacee at 954-800-0108.

Thought is Power!

I am happy.
(but my heart is sad and my eyes are leaking...)
I am calm.
(but the storm rages inside me, smashing against my walls)
I am loved.
(but I feel so lonely, misunderstood, forgotten)

I am kind.
(but intolerance rips through me, hash words escape my mouth)
I am wise.
(but bad judgment dogs my heels, impatience claws at my mind)
I am at peace.
(but I scream at the injustices of the worldly, our planet seems doomed)

I am beautiful.
(but the mirror tells a story of a tired, used body)
I am intelligent.
(but every challenge seems insurmountable, every problem feels impossible)
I am satisfied.
(but I want more, to feel more, know more and be more)

Yes. I am satisfied...
(even if I keep sighing...)
I am growing.
(I will be more)
I must keep trying.
(I can)

This is the true POWER of POSITIVE AFFIRMATIONS!  Need this type of super power? Use the contact form on this website to schedule an appointment with our DBT Specialist, Kacee Tannenbaum, LCSW.

The Act of Kindness

Often, either consciously or unconsciously, we want something from others, especially when we have done something for them.  An example would be- " I made dinner, he should clean the kitchen." or "I took her child to summer camp last week, she should offer this week." Do these thoughts sound about right?  We are too busy keeping score of our good deeds that we forget that giving is it's own reward.

When you do something nice for someone, just to do it, you will notice beautiful emotions of kindness, love, and peace within yourself. You will feel the reward associated with the act of kindness. You do not need anything in return, not even a "thank you." The interference of our own  thoughts of reciprocity gets in the way of experiencing the emotions associated with being kind. These thoughts clutter our mind and we get caught up in our own agenda.  The solution is simple. Notice your own agenda and gently dismiss those thoughts and positive emotions will surface.

See if you can think of something thoughtful to do for another person, and don't expect anything in return.  Notice how you feel and tap into those positive emotions. Practice this and the beautiful emotions you experience will be the perfect amount of reward.

Kacee's self-help book recommendation: Don't Sweat the Small Stuff and it's all small stuff by Richard Carlson, PH.D.

Stressed? Having a hectic day? Your path to Relaxation.

Just imagine for one minute all the stress in your world has disappeared.  Imagine how you think you would feel.  Now, snap back to reality as you realize that you are in front of your computer screen.  The reality is stress, good and bad, will always be present in our lives. One of the most beneficial solutions is to practice the art of mindfulness to find balance, to feel centered, and to be relaxed. Follow these simple steps and you will be on your way to feeling calmer: (1) Take 5 to 10 minutes to yourself.  (2) Find a relaxing comfortable space. (3) Practice breathing in through your nose and out through your mouth.  (4) Focus on each breath work allowing for your entire body to relax. (5) Visualize your "happy" place.  The place where you feel safe, relaxed, and your self. You are allowed to come back to this place any time throughout your day, especially when you feel tension or stress. Wishing you more peace and less stress.
Namaste~ Kacee Tannenbaum, LCSW

Change your way of thinking!

Changing the way one thinks is relatively easy.  You simply : 1. STOP the negative thought. 2. CHANGE your thought in to a positive one. 3. REPEAT until the negative thought has disappeared. This is also called positive self talk.   It's the process of practicing to change the negative thoughts into positive ones that can be difficult and cause for people to give up on this process so easily. If you need help with cognitive distortions or positive self talk, call our licensed therapists for an initial consultation at 954-800-0108.

Every Day, Tell One Person How Special They Are to You

How often do you remember or take the time to tell people how much you admire, appreciate, or like them?  I bet not often enough. There are several reasons why we do not vocalize to others our positive feelings or thoughts towards them.  Some excuses could be, "They already know what I am going to say. or "I'm too embarrassed to say anything." However, when you ask the individual if he/she enjoys compliments, the answer is normally, "Yes, I love them." Telling someone that you admire, appreciate, or like something about them is what is called a "random act of kindness."  It takes almost no effort and yet it pays enormous dividends- you boost your self esteem and the self confidence of others.  Many people spend an entire lifetime hoping, praying, and wishing that other people would acknowledge them. Let's impact the world together by offering compliments and positive feedback to people.  It feels so good to be offering a gesture of loving-kindness to others.

Please give us a call today to schedule an initial counsultation for counseling services at 954-800-0108.

Reference: Don't Sweat the Small Stuff... and it's all small stuff by Richard Carlson PH.D.

Live in the Present Moment.

The following post is an excerpt taken from the Book "Don't Sweat the Small Stuff... and it's all small stuff" by Richard Carlson, PH.D.

To a large degree, the measure of our peace of mind is determined by how much we are able to live in the present moment.  Irrespective of what happened yesterday or last year and what may or may not happen tomorrow, the present moment is where you are-always!  John Lennon once wrote, "Life is what's happening while we're busy making other plans."

Living in the present moment allows for us to take in each situation for what it is worth and enjoy it! Practice keeping your attention on the here and now.

Do you need help with living in the present moment?  Please call one of our board certified professional counselors at 954-800-0108.  We would be happy to schedule an initial consultation with you.

Tip #75: Giving up is not an option.

Stick through life's challenges. You will succeed and rise to the top.  Just don't give up. :)  Give our professional counselors a call at 954-800-0108 if you need help manage your life challenges.

Tips for Practicing Mindfulness.

Mindfulness is the art of having a non-judgmental and acceptance base orientation that focuses on one experience at a time.  This allows an individual to move through suffering by connecting to it. Mindfulness should be practiced daily.

Here are 5 helpful tips:
1. Pay attention to small moments. 
2. Focus on the senses.  Take time to notice what comes through your five senses: what you hear, see, smell, taste, and touch.
3. Breathe. Take time to breathe mindfully in and out.  Stay focused on the sensation of the air coming into your air passages and lungs, holding it, and then letting it out.
4. Quiet or still time. Set time aside each day to be quiet and to experience that quiet.
5. People watching.  Be a watcher of people, or of anything that might simply hold your interest.  Remember not to judge what you see.

Please take 5 minutes out of your day to practice one of these skills.  Interested in more mindfulness tips, please contact our professional counselors at 954-800-0108.

5 Tips for Better Communication.

"Communication is a skill that you can learn. It's like riding a bicycle or typing. If you're willing to work at it, you can rapidly improve the quality of every part of your life." ~Brian Tracy

1. Avoid the use of "Always" and "Never."
Example: I hate that you are "always" late.  You "never" take out the garbage.

2. Avoid the use of "You" when starting a conversation. Unless you are giving a compliment.
Example: "You" are so insensitive.  "You" did this all wrong.

3. Avoid the use of "Why" questions.
Example: "Why" did you do that?  "Why" don't you ever help with the laundry?

4. Use open ended questions.
Example: What happened?  How can I help resolve this?

5. Use "I" messages.
Example: "I" am still upset about our conversation that we had yesterday and would really like to resolve it.
"I" was really uncomfortable when you called attention to my mistake in front of everyone yesterday.

Do you have poor communication skills and need help? Call 954-800-0108 and set up a consultation with one of our skilled therapists.

You are one step closer!

Goals take committment, consistency, and persistence.  Often times, people feel self-defeated when a goal is not accomplished immediately.  It is important to see the big picture and focus on moving forward even when a small or big hiccup comes your way.  Just remember no matter how big or small the hiccup may be, you are one step closer to accomplishing your goals, dream, or asppirations.  Dream big and make things happen for YOU!

If you need help with goal setting or life management, don't hesitate to give us a call at 954-800-0108.

Set Aside Quiet Time, every day

You want me to what? I don't have "any time for quiet time."  My simple answer is yes, really you do.  I would like for you to consider just for a moment to carve out of your today 10 minutes to yourself.  Whether it is 10 minutes of meditation or yoga, spending a little time in nature, taking a bath, or even reading a good book, quiet time is a vital part of life.  Spending time alone, helps to balance the noise and confusion that encompasses our day. Start a quiet time ritual today. I guarantee you will feel more balanced and relaxed.

Need more help with implementing self-care, call one of our therapists today at 954-800-0108.
Thank you, Kacee Tannenbaum, LCSW

Think Positive. Be Positive. Smile. Repeat.

10 Tips to Help You Stay Positive:
1. Connect with others.
2. Get physically active.
3. Practice gratitude.
4. Help others.
5. Get enough sleep.
6. Create joy and satisfaction.
7. Eat well.
8. Take care of your spirit.
9. Deal better with hard times.
10. Smile about your life.

Changing the way you think can change your life. Take steps to create optimism in your life. Get professional help from one of our board certified counselors by calling us today at 954-800-0108.

Resources:
Mental Health Association. http://www.liveyourlifewell.org/go/live-your-life-well/positive

Look FORWARD and DRIVE your OWN TRAIN.

The Train of Life

by Marv Hardin

Some folks ride the train of life, looking out the rear, Watching miles of life roll by, and marking every year. They sit in sad remembrance, of wasted days gone by, And curse their life for what it was, and hang their head and cry. But I don't concern myself with that, I took a different bent, I look forward to what life holds, and not what has been spent. So strap me to the engine, as securely as i can be, I want to be out on the front, to see what I can see. I want to feel the winds of change, blowing in my face, I want to see what life unfolds, as I move from place to place. I want to see what's coming up, not looking at the past, Life's too short for yesterdays, it moves along too fast. So if the ride gets bumpy, while you are looking back, Go up front, and you may find, your life has jumped the track. It's alright to remember, that's part of history, But up front's where it's happening, there's so much mystery. The enjoyment of living, is not where we have been, It's looking ever forward, to another year and ten. It's searching all the byways, never should you refrain, For if you want to live your life, you gotta drive the train. Need help with learning to drive your self-esteem?  Please call one of our counselors at 954-800-0108.

BE YOU!

YOU can do anything that you set your mind to.  Stop the self-defeating thoughts, tackle your challenges, and accomplish your goals with confidence. YOU CAN DO THIS!

Simple Relaxation Technique. Master It!

Implementing a simple relaxation technique when feeling anxious or stressed can help you become more calm and centered in complex situations.  Here is a technique that is often taught by our therapists:

1. Place hand on belly.
2. Inhale for 5 seconds filling your belly up with air.
3. Hold your breath for 3 seconds.
4. Exhale for 5 seconds letting all of the air out of your belly.
5. Repeat to yourself  "calm now."
6. Do this as many times as needed to feel grounded.

Practice this technique and master it so that it can be utilized in any anxious or stressful situation that you may experience.

If you would like to learn more relaxation techniques or skills to master anxious or stressful situations, please call us at 954-800-0108.

First Love Your Self!

You must love yourself before you love another. By accepting yourself and fully being what you are, your simple presence can make others happy. You yourself, as much as anybody in the entire universe, deserve your love and affection. ~Buddha

One of the biggest struggles in life is to know, embrace, and accept ourselves, good and bad. When you allow for walls to come down, we open the door to connecting in a more caring, empathic way towards ourselves and others. When we put ourselves first we are able to be more open and compassionate towards others and unlock our true potential.

Use the quote above as inspiration to implement change and love you. Become more mindful of your thoughts, feelings, and behaviors.  Know your imperfections as well as your achievements, and learn to love yourself for both. Say the above quote to yourself three times a day and notice the change in your mood, thoughts, and behaviors.

Happy Valentine's Day from Provide 4 Staff! Please give us a call if you need help with loving yourself at 954-800-0108. 

References:
Psychology Today. www.psychologytoday.com

Stress Management Tip!

A stress journal can help you identify the regular stressors in your life and determine the way you deal with them.  Each time you feel stressed; keep track of it in your journal.  As you keep a daily log, you will begin to see patterns and common themes.

Write down:

• What caused your stress (make a guess if you're unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Call one of our professional therapists today if you feel that stress is in control of your life at 954-800-0108.

FORGIVENESS: "Process of Letting Go."

Forgiveness is letting go of the intense emotions attached to incidents from our past. If we don't forgive then our energy becomes vested in a negative way, it depletes our spirit and drains our vital energy, and  it strains the body and mind, creating "stress". Forgiveness is not condoning the act or an absolution.  Forgiveness comes from the heart.

If you no longer want to punish or get even with those who hurt or wronged you, but you are unsure how, we can help.  Call 954-800-0108 to speak with one of our professional counselors.

“True forgiveness is when you can say, "Thank you for that experience.” ~Oprah Winfrey

Don't Quit! Self-esteem

Don't Quit

by Anonymous

When things go wrong, as they sometimes will, When the road you're trudging seems all uphill, When the funds are low and the debts are high, And you want to smile, but you have to sigh, When care is pressing you down a bit Rest if you must, but don't you quit. Life is queer with its twists and its turns, As everyone of us sometimes learns, And many a failure turns about When they might have won, had they stuck it out. Don't give up though the pace seems slow, You may succeed with another blow. Often the goal is nearer than, It seems to a faint and faltering man, Often the struggler has given up When he might have captured the victor's cup; And he learned too late when the night came down, How close he was to the golden crown. Success is failure turned inside out The silver tint of the clouds of doubt And you never can tell how close you are, It may be near when it seems so far; So stick to the fight when you're hardest hit, It's when things seem worst that you must not quit!

Do you like the way you look, feel, and think about yourself?  If not, you may have a problem with your self-esteem. Our trusting counselors can help you.  If this area is affecting all avenues of your life, please don't hesitate to contact us and schedule an appointment with one of our counselors at 954-800-0108.

References:
http://www.ellenbailey.com/poems/ellen_099.htm

10 Tips On How To Stay Focused

Tell the world your mood.  Why not chose focused? Below you will find 10 tips on how to get focused and increase your mood.

The word "focused" is an adjective that means to bring into focus or to be concentrated; concentrated on or clustered around a central point or purpose.

Our Tips on How to Stay Focused:
1. Having well defined goals.
2. Breaking things into bite sized chunks.
3. Prioritizing constantly.
4. Tracking progress vigorously.
5. Planning ahead without fail.
6. Rewarding yourself when warranted.
7. Having positive patterns in your routine.
8. Removing distractions as best you can.
9. Blocking out some time.
10. Keeping the results clear in mind.

We understand that it may be difficult to implement all of these tips.  Start with one and gradually implement more as you are become more comfortable with adding them to your life.

We leave you with a quote from the Dali Lama, "I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.

Please give one of our counselors a call if you need counseling or coaching in this area of your life at 9554-800-0108.

4 Secrets to Sticking to Your New Year's Goals!

While goal-setting is an integral part for the measure of success in our business and personal lives, many of us see our goals fail before February hits.  According to Mark Murphy, author of Hard Goals: The Secret to Getting from Where You Are to Where You Want to Be (McGraw Hill, 2010)., "People set goals all the time, but 70% of [them] never end up getting carried out in any significant way."

Here are Mark's secrets to sticking with your New Year's Goals for 2013:
1. Create an emotional attachment to your goals. Develop an emotional connection with yourself and your goal.  This means that you actually care about your goal.  For example, if you are trying to lose weight because you "ought to." This maybe much more difficult to obtain, because there is no emotional connection.  But, if you connect that I must lose weight in order live a longer life and have the opportunity to see my children grow up.  Here, there is an emotional connection with the goal.
2. Create a visual representation of your goal. Build and image or vision board that represents your goal.Place this in a common area where you will see the image daily.  This reinforces the emotional bond and constitutes a constant reminder of your goals.
3. Make goals challenging.  Use the S.M.A.R.T goal process mentioned in the previous post.  However, make them challenging as this is the key to success.  It is also very important to be mentally involved with your goals.
4. Set a shorter time line.  Set 3 month and 6 month time frames for your goals. This allows for a sense of urgency and forces the goal to be "here and now."

Now it's time to harness your energy, demand more of yourself, and engage with your goals!  Good Luck!

Happy New Year!

“Tomorrow, is the first blank page of a 365 page book. Write a good one.” ~ Brad Paisley

Start the New Year off right by setting S.M.A.R.T goals!

A "good"goal has five distinct elements:

Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Clearly define the goal.

Measurable: Outline the steps needed to achieve the goal.  Break into small steps to make it more manageable and visualize the progress. 

Achievable: Your goals should push you a little bit past your comfort zone. But, you still should be able to achieve them with commitment and effort.

Realistic: Your goals should be important and significant to you.  The outcome should impact your life.

Timely: Your goals should have a time element established.  This way you are more likely to push yourself to achieve this goal.

Stick to your goals this year and view them as challenges.  Here is your chance to write your "good" book this year. 

Provide4 Inc. wishes everyone a Happy New Year!