Day #17: from stress to success: Help others fulfill their goals

Welcome to day #17 of the 31-day challenge: from stress to success. Today’s secret to success is:

Help others fulfil their goals

If we provide services to others, we feel greater self-worth and more successful. There is this great feeling from setting aside some time in our daily routine for doing something that helps someone else. I mean simple things like opening a door for someone in need, helping an elderly person to carry their heavy grocery bag or offering them a seat on the train or bus. You might want to be engaged and work on a voluntary basis for a charity and help people or kids in need.

I travelled to Peru a few years ago which changed my perception of life. I was lucky to have met Javier Gamboa, a photographer from Lima who is very passionate about helping the Peruvian kids in the Andes. He collects books, school supplies and donations to bring them to the kids right before their school year starts. I have written an article about this last year and showed a few photos of him following his heart and mission. I just donated my part for this year again, it is a rewarding feeling to see kids being so grateful for the little things in life, which we don’t even appreciate in the western world.

If you love to donate a few dollars, that would be fantastic, it would make a massive difference to the kids. Please click on the link for the original post and follow the prompts.

Action Steps:

  1. Each day find a way that you can assist someone else in fulfilling his or her goals whether they’re small or large.
  2. When you come upon opportunities to be of service, act on them.
  3. Think of some of your friends and imagine how you might help them obtain what they would love to have or do in life. If you don’t know, simply call and ask them.

Affirmation:

Today, I open my heart, keep my eyes open, and do what I can to help others.

On the way from Machu Picchu to Cusco we stopped near Chinchero when I saw the two indigenous children with their donkey. Chinchero is a small Andean Indian village located in the mountains at 3,762m. The locals from this area are dressed in their traditional clothes. Most of the indigenous people are often excluded from formal education and work mostly as porters or selling artisan crafts and jewellery on the streets. They are poor and unfortunately it is very common for their children to work and help selling their handmade craft to support their family

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 18 action steps.

Alex

Day #16 from stress to success: Contract and then relax all muscles

Welcome to day #16 of the 31-day challenge: from stress to success. Today’s secret to success is:

Contract and then relax all muscles

We accumulate a lot of tension in our bodies throughout the day. Our muscles tense up. We mostly don’t even notice it.

If we don’t do anything about it, they build up and eventually become one big painful ball of tension. To avoid this, I am going to share with you an easy exercise:

You can either do this by sitting, standing or lying down. Contract all of your muscles as if tensing every cell in your body. Hold it for 20 seconds. Then suddenly let go and feel how all of your tension has just been flushed out.

Do this during the day, whenever you have a private moment. Add this stress releaser to your daily routine.

Action step:

1 Do this stress releaser throughout your day when you have a private moment, preferably not on a full stomach:

– Exhale fully.

– Contract every muscle that you are capable of contracting.

– Tighten, tighten, tighten some more – and hold.

– Keep holding and tightening for at least 20 seconds.

– Relax, let go, and savour the fabulous release.

2 Write yourself a note and place it where you can see it as a reminder to do your stress releasing contractions.

Affirmation:

I let go of stress by contracting all of my muscles and then relaxing them.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 17 action steps.

Alex

Day #15 from stress to success: Reduce the four addictors

Welcome to day #14 of the 31-day challenge: from stress to success. Today’s secret to success is:

Reduce the four addictors

Yesterday I was writing about “Do what you love doing and love what you do” and explained how this is built on what you value most. If you missed that post, I really encourage you to read it before you go into this topic. If we are doing what we love and are totally aligned with what we value most, the less likely you are involved in having any addictions. When your soul is fulfilled with what you do, the less likely you grave any of these substances.

We are more prone to addictions when we don’t do what we love doing and are not aligned with our highest values. When we live our life according to other people’s values, we feel dissatisfied and look for immediate gratification. The chances of having one of the four addictors are very likely.

So what are the four addictors?

  1. coffee
  2. cigarettes
  3. alcohol
  4. sugar

How do I reduce my addictions?

So the first part of the solution is to relook at what you are doing and evaluate if that is in line with your highest values. If not, either link what you do with your values or if that is not working out, change your situation or if financially not possible straight away, make a plan and start preparing towards your goal in your spare time. You might say, I don’t have time, but if I tell you that each one of us has 24 hours a day and it is up to you to choose how to fill the 24 hours, you most likely will find time for what is really important to you.

To further help you not needing these addictors any longer, start with reducing your intake. I had one client who had 10 cups of coffee a day to numb himself out from the stress he experienced at work. Of course, he couldn’t stop having coffee altogether, but he started to reduce the coffee intake slowly, week by week. He is now down to 2 cups a day but having said this, he also changed his job he was doing. He is still in the same company but realised that what he was doing, was what he hated and made him feel depressed and stressed out. So both actions helped him to overcome the stress and burnout.

Very important is to not feel bad about your addictions to any of these sources to numb yourself out. Instead say thank you to them as they teach you that something is not in line with your values, so you are able to address the real cause.

In fact, your body does not need any of these, in moderation everything is ok. Ask yourself why you are choosing these addictors. What symptoms are you trying to cover? For instance, if you feel sluggish in the mornings or are bored at work, you grab a cup of coffee. It provides you with a temporary buzz, but if its’ used in excess, it can disturb the energy-producing process of the liver and pancreas.

Smoking cigarettes, particular if you smoke a lot, can rob your lungs of oxygen and shrink your blood vessels so that your cells can’t survive. Again, moderation is key.

Alcohol in moderation is ok, but certainly in excess and on a daily basis is telling you something. Are you drinking it to relax? What else could you do or drink to help you relax? Start substituting until you realise you don’t need the alcohol. Alcohol does not help you in staying alert to your own intuition. It may provide you with a temporary high, but we all know how you feel afterwards or the next day. You might enjoy the taste, but at that moment, think about how it makes you feel the next day or makes you wake up numerous times during the night. Do you really want to feel like this? So control it, before it controls you.

In the same way, your brain needs oxygen to function correctly. It also requires sugar but only in moderate amounts. High concentration burden your pancreas, liver and adrenals. So if you are already suffering from chronic stress and adrenal fatigue, the last thing you want to have is sugar. It causes even more stress to your adrenals. Sugar does not only affect your body but also your emotions. Manic-depressive swings may result from sugar addiction. So just like the other addictors, limit your sugar intake. Substitute sugar with maple-, coconut syrup or honey.

Life experiences provide us already with enough stress. We don’t need these addictors to add to our stress level.

Action steps:

1. Most of the addictors are social ones and are often associated with peer pressure. To remain moderate, say “Thanks, but no thanks,” to excesses.

2. When you are out, select places where these addictors aren’t used excessively. For example, if you go to a bar, you’d probably be persuaded to have a cigarette and a drink. Likewise, you’d probably be tempted to order a coffee and some sugary foods if you go to a cafe or pastry bar. Prioritise where you hang out. Luckily nowadays there are so many healthy cafes and restaurants available, try one of these. Substitute your coffee with a matcha latte.

3. If you keep stock of the four addictors in your home, you’ll probably be more tempted to have it because it is accessible. Stop buying any of these or buy it in moderation only.

4. Try this experiment for a week: moderate the four addictors or other ones you use – for instance being online on social media is another big addictor! How much time do you spend on social media or playing games on your phone? Notice the difference it makes to reduce the intake of any of these addictors. Be creative instead.

After a few days of adjusting your lifestyle, you might experience physical reactions from withdrawal. You might be suffering from headaches. Note, that this will pass when you stick to not having these addictors. You will notice that you will gain more energy, clearer focus, and more confidence which is helping you with your success. Once you see the positive impact on stopping to have these addictive behaviours in your life, you don’t want to return to the past.

Affirmation:

I am a master of myself, and my middle name is moderation.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 16 action steps.

Alex

Day #14 from stress to success: Love what you do and do what you love

Welcome to day #14 of the 31-day challenge: from stress to success. Today’s secret to success is:

Love what you do and do what you love

To be successful and feeling fulfilled in our life can be easy when we allow ourselves to trust our inner wisdom, intuition and inspiration. Once we are clear what we value most, we don’t even think about not working towards our goals. We start to run on autopilot and overcome all challenges in the way. We see these problems as learning lessons and stepping stones.

The problem with too many people is that they are not trusting their inner wisdom, don’t allow to listen to their intuition and instead trying to discuss their life path with other people, ask them for the advice of what they should do. This happens when we don’t trust ourselves, especially during times when we feel uncertain and filled with self-doubt, fear or guilt. Taking on other people’s advice is doing only one thing – it messes up in our head. Remember, every single person on this planet has their own set of values; nobody, not even your partner, is identical. We are unique human beings with our own path. Only you know the answer. So if you ask other people for the advice of what you should be doing, they will answer based on their values. Of course, they mean it in a right way because they want the best for you but what if your path is entirely different to other people?

Having said this, mentors will be very helpful as long as they only ask you questions to help you find the answer in yourself. Unfortunately, most people or mentors in corporations don’t do this and just tell you what they would be doing. So, choose your mentors wisely or book a coach who can help you to trust your inner guidance and transforms your old limiting beliefs for good.

Don’t get messed up in your head and learn how to trust yourself. The stress starts when you do things other people tell you to do but it is not in line with your values. Then you basically run against your own energy. This is exhausting. That’s when we start giving up as soon as a minor challenge comes up because we keep saying to ourselves that it is too hard. That’s when we start comparing ourselves to others and punish ourselves when we don’t hit the standard.

If that’s you experiencing it right now, stop right here and ask yourself: Is what I am doing in line with my highest intrinsic values or do I live a life based on other people’s values? As soon as you realise you use the words: should, have to or must….you can be sure, you follow someone else’s values and not your own. You are walking on a different path but not yours.

Now, the good news is, that it is not too late. Being aware of the situation is already the first step towards change. Once you realised that you are living your life based on shoulds, have to or need to, ask yourself what it is you value most? What is something you love doing, which makes you jump out of bed in the morning and nobody needs to remind you to do it? What makes your heart sing? Ask yourself if it is a “hell yes” or a “no”. Yes, there is nothing in between. So if it is not a ‘hell yes’, change it or link it to your values and goals. It might be a stepping stone for you right now so you can achieve your goal in the future.

Doing what you love doing is making you experience fulfilment in life. It is enhancing your self-worth. Not following your path is hindering your self-esteem and leads to stress and exhaustion.

Even when you realise that you are in a career or relationship which does not fulfil you and you feel trapped or in a hopeless situation. Don’t! Remember everything you do is happening for a reason, you might have had to learn specific experiences and lessons to move towards your actual goal. Or you just had to learn a lesson of trusting your intuition rather than other people’s advice.

Whatever you are presently doing, perceive it as a stepping stone to ever-greater things ahead. If for some reason you are not ready to move towards your next goal, link what you are currently doing to your goal and embrace and learn everything you can. In the meantime, you can start and prepare building your dream.

Having a purpose for what you do is essential. It helps you to focus on the things which matter and to get rid of the things which don’t.

If you are still unsure of what it is you love doing, I am going to offer a free workbook which is helping you to find out what your intrinsic values are. In order to receive this, please join my closed facebook group . I am going to make this available only in that group by the end of this challenge.

Action steps:

1. If you feel that you aren’t doing what you love, write down at least 20 benefits of whatever you are currently doing. As you’re writing this list, keep in mind that whatever you’re engaged in is merely a stepping – stone. It’s preparing you for what you would love to do tomorrow. This will help you put your heart more fully into your day.

2. If you do feel that you’re already doing what you love, write down a long list of its benefits. Keep writing until you feel your heart opens up even more to your daily life.

Affirmation:

I do what I love, and I love what I do.

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here. In that group I am going to offer a workbook which is helping you to find out what your intrinsic values are. Join my group now and stay tuned for this download.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 15 action steps.

Alex

Day #13 from stress to success: Eat light, moderate meals

eat light

Welcome to day #13 of the 31-day challenge: from stress to success. Today’s secret to success is:

Eat light, moderate meals

“You are what you eat.” In addition to that, it is also important “when and how much” you eat.

How many of us have overeaten late at night and have felt stuffed and tired the next day? Late night eating does not energise us or make us feel good. It is actually adding to our stress level. Having no eating rhythm can also throw our bodies off. When eating you want to make sure you eat moderately, consistently and at certain times. Allow yourself to have at least 12 hours fasting time between your last meal and breakfast.

I am German and used to have a warm lunch and only something light for dinner. When I moved to Australia, I noticed it was the other way round. I still stick to my way as I was used to doing it this way. However, I learned that eating light for dinner is actually healthier and in line with our body’s energy. When eating a meal, it is wise to have at least 3 hours to digest your food before you go to bed. It helps you to sleep better too.

What you eat can make a huge difference. Listen to your inner voice. How do you feel after eating certain foods? Does the food you are eating make you feel energised or sluggish? Everybody is different. In the end make sure you have a balanced diet, which means lots of vegetables, some fruits, only a bit of grain and your preferred protein. Your body knows exactly what is right for you.

Don’t get too caught up in all the diets out there. Diets don’t work as they are based on deprivation, what you cannot have. Instead, you want to focus on what you get to eat. Fill your body with food which energises you and substitute the food which makes you feel tired or even bloated. There are so many healthy substitutes available. Choose also food which is helping your body to alkalise. I am going to write an article about alkalising food soon, stay tuned for more information. Balance is essential, choose to have your treat or cheat meal once a week and enjoy it.

Eating only when you are hungry, eating less rather than more, and eating light at night, your whole body will feel more energised and in tune with success in life.

Action Step:

1. When you eat in the evening, prepare moderate-sized meals, preferably at least three hours before going to bed. If you feel that you have overeaten, don’t go to sleep immediately; instead, go for a walk or do some gentle exercises to stimulate your metabolism. The lighter you eat, the sooner you can relax on the couch or go to bed.

2. If you do find yourself overeating, chew your food more times and eat more slowly. If you are dining out, just don’t order so much. If you prepare your food at home, only cook the amount you want to eat.

Affirmation:

I eat wisely. Every bite I take builds my dreams of success.

eat light

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 14 action steps.

Alex

 

Day #12 from stress to success: Drink lots of water

Welcome to day #12 of the 31-day challenge: from stress to success. Today’s secret to success is:

Drink lots of water

I am pretty sure you heard this already so many times: drink more water. Some companies do even water challenges to remind people to drink. Why is that so important and why do we struggle to drink water?

Our bodies consist of 80-90% water. Besides oxygen, it’s the most important substance required for life. Human beings can survive a few days without food, but our bodies demand water on a daily basis.

Our bodies need water to flush out any toxic from our system. We are exposed to lots of toxic in a day, it starts with processed food or sugary drinks we put into our body, any cosmetics with chemicals we use for our skin and chemical substances and materials we use to clean our home. Did you know that all the ‘diet’ drinks contain pure chemicals instead of sugar which your body cannot handle and therefore it goes into your liver to be detoxified?

Here are some signs that you are not drinking enough water:

  • crankiness
  • irritability
  • fatigue
  • stiffness
  • mental cloudiness
  • other health disorders
  • constipation
  • dry eyes
  • dry skin
  • difficulty breathing
  • headaches
  • stiff joints
  • dark yellow urine and more.

It is fascinating to watch that people make major shifts in their outlook on life once they simply began to drink more water. It increases our energy and helps us maintain a brighter, clearer view of life.

Most people even notice that various health problems clear up once they increase their water intake.

It is being said that vitality is power minus obstructions. Water washes away obstructions. It cleans out our circulatory systems and helps regulate our blood sugar levels.

So, how much water is ideal?

It is recommended to drink between 1.9l and 2% of your body weight. For example, if your body weight is 75 kg, then you need to drink anywhere between 1.9l and 1.5l (2% x 75kg) of water per day. You need to drink more water if you are more active, exercise and if it is hot outside.

Action Step:

  1. Upon waking, drink a glass of water. You have been asleep for 6- 10 hours, so you are completely dehydrated. Water in the morning is helping your brain to be clearer and makes you feel more energised.
  2. Throughout the day, keep a glass or 1l bottle filled with water nearby to remind you to drink often. If you don’t like the taste of plain water, spice it up with lemon, lime, mint leaves and any other fruits.
  3. Instead of drinking black tea, coffee, alcohol, soft drinks or even fruit juice, substitute it with herbal or fruit tea without sugar or water.
  4. Simply develop a greater taste for water.
  5. Choose your water wisely, make sure it is filtered and not just tap water. You don’t want to bring more chemicals into your body. Also, sparkling water is acidic, which you want to avoid.

Affirmation:

I am clean, clear, and refreshed. I sparkle as I drink my life-giving water.

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 13 action steps.

Alex

Day #11 from stress to success: Surround yourself with succeeders

success

Welcome to day #11 of the 31-day challenge: from stress to success. Today’s secret to success is:

Surround yourself with succeeders

We tend to surround ourselves with people who are similar to us. You may notice that poor people hang out with poor and rich people with other rich people. Artists spending their time with other artists.

Why is that? Great question. We all have our comfort zones in which we attempt to stay within, it feels safe. Very stressed people don’t feel comfortable to be surrounded by successful energised people.

I invite you to take a step back and look around yourself. Who are the people you hang out with? This is going to tell you a lot about yourself. The longer we surround ourselves with a particular type of people, the more our thinking and feeling processes become like theirs, or vice versa. If we are already stressed and mix and mingle with other stressed out people, you end up having a self-pity party or trauma dramas.

If you don’t like what you see in your life, it is time to look around who you spend your time with. If you realise you become like them and you don’t like it; change it. Seek the successful, inspiring people and surround yourself with them. It will make a huge difference. You will have some revelation of what their secret to success is; it is most likely their mindset.

Action steps:

1. Create an ongoing list starting with 20 people you know who are successful and fulfilled in their lives, those who are doing what they love and those who aren’t just living but truly enjoying life.

2. Read this list daily.

3. Contact and meet these people. Find out how they think, what they feel, how they view life, what they talk about and who they surround themselves with. Tell them about your life goals, and ask them for leads to others who might help you become more fulfilled.

4. Surround yourself with people who are inspired by life; and watch before your very eyes how your own thoughts, actions, and life will change from stress to success.

Affirmation:

I associate with success, and I surround myself with inspired life builders.

 

success

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 12 action steps.

Alex

Day #10: Dress for success

success

Welcome to day #10 of the 31-day challenge: from stress to success. Today’s secret to success is:

Dress for success

Do you think that the way you dress can have an impact on people responding to you?

Could a person’s first impression of you partly determine the outcome of your daily activities?

Do you feel more or less confident depending on what you wear?

Do you believe that dressing for success helps you to bring about success?

You probably answered ‘yes’ to all questions; clothes have an impact on us.

Although our lives are not meant to be run entirely by other people’s reactions, their reactions are often a reflection of our own. They help us become aware that we aren’t taking the time to reflect our most empowered selves. What we wear makes a difference. Having said that, you don’t need to spend a lot of money; there are plenty of excellent options for moderate prices available.

Action Steps:

1. Clean out your clothes closets and drawers and sort out the ones that make you feel ‘nay’ when you wear them. Do the same with shoes. If you don’t feel great wearing it, why keep it? Maybe someone else would love to wear it, give it away.

2. Organise the remaining clothes you have into as many fabulous outfit combinations as you can.

3. Each day, wear whatever outfit makes you feel your best – most confident, most clever and your most successful self.

Affirmation:

Every day, I dress for success and look my best.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 11 action steps.

Alex

Day #9 from stress to success: Groom for success

Welcome to day #9 of the 31-day challenge: from stress to success. Today’s secret to success is:

Groom for success

Have you ever been in public when you looked your worst? Most of us did. If you did, you might recall this event as one of your embarrassing ones. If you ran into someone you knew or who knew you, you probably didn’t feel comfortable or confident, right?

The way we look does have an impact on our stress level. I am not saying to go overboard with makeup and fake eyelashes etc….girls can still go outside without any makeup and look naturally pretty. I am talking about walking around in clothes which don’t suit, are worn out or your hair is all over the place, dirty fingernails etc.…

If we groom for success, we feel our best. When we are groomed, we feel better from the inside, our confidence gets a boost and fosters self-worth. You never know who you are going to meet:)

Action Steps:

Every morning, check yourself in the mirror. Do you feel great and ready for a successful day?

Groom for success

From stress to success day #8: do selective reading

inspirational book

Welcome to day #8 of the 31-day challenge: from stress to success. Today’s secret to success is:

Do selective reading

When protecting our own stress level, it is important what we expose ourselves to. You may have noticed if you are around a person who is very negative and all that person does is complaining. After talking to that person, you feel depressed and down. The negative energy of someone else transferred to you. The same applies to anything you read and watch on TV. If we read all the negative stories in the newspaper, social media or watch it on TV, that negative energy sticks to you like glue. Why do we keep doing this and soak up other people’s negative vibes and anxieties? If we read about how stressful people’s lives are, you can attune to and become stuck in that same level of stress.

My advice to you is to be selective in what you read. Choose those that will focus you on the success the most, the stories which will inspire you and keep your energy level high. Collect inspirational, motivational stories from books, newspapers and magazines.

Remember when you read an inspiring book or watched a video about someone sharing their motivational success stories? How did you feel after that? You felt tremendous and pumped which you make get started with your own action steps towards your goals.

I got rid of my TV two years ago and don’t miss watching TV at all. I stopped reading any dramas or sad stories but replaced those books with inspirational books about self-help, self – development and spirituality.

While others watching TV, I am indulging myself in inspiring stories, learn more about humanity or create content for my business. This keeps my heart sing:)

Action Steps:

1. Keep a book of inspirational short stories or poems next to your bed. Read at least one page every night before you sleep.

2. Have a calendar of inspirational quotes in your home or have quotes on your fridge so you can see it every day.

3. Use an inspirational quote photo as a desktop background on your computer, laptop or phone.

4. If you read a newspaper, see how many upbeat or success stories you can collect and compile. These can be great conversation pieces to share with your friends and co-workers during the day. Skip the negative articles.

Affirmation:

I focus on the successful, motivating stories of others. I am inspired to greatness!

 

inspirational book
my selective reading: The courage to be creative from Doreen Virtue

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 9 action steps.

Alex