Do You Want To Be a Super Learner?

lifelong learningWe all agree that things continue to change, and it seems at an accelerating pace. Keeping up with it all can be a challenge. Whether technology changes, health and wellness advice, the businesses and shops within our local area, or any number of additional things, new things are available to us all the time. To keep up, it’s almost like we need to be a Super Learner.

Sometimes it’s just so much, and we hear those voices saying ‘you can’t teach an old dog new tricks.’ But those are old tapes and they do us a disservice. In fact, some of the new things available to us are insights about and approaches to our lifelong ability to learn and grow. At every stage of life, we make choices about what is worth our time learning, based on what will benefit or enrich us most.

No, at this age I’m not interested in learning to skateboard or do mathematical calculations. There are other things that I am simply interested in learning about or learning to do and if I prioritize them and figure out how, I can learn them. Is that how you approach learning new things?

Thomas Oppong wrote an extremely helpful article, “6 Habits of Super Learners.” I think you may find them interesting and useful as you strive to be a Super Learner.

Oppong’s first habit: super learners read a lot. He says, “In a world where information is the new currency, reading is the best source of continuous learning, knowledge and acquiring more of that currency.” As an avid reader, I am delighted to see this as number one.  The hard part of this – the overwhelming amount of new information available every day. That’s why it’s helpful to be connected with networks and individuals who offer some recommendations that are pertinent to us. It may be an online group or website or people who share your values and interests. Where do you find that input?

Adopting a growth mindset is another of Oppong’s habits.  A growth mindset is the opposite of a fixed mindset and it allows us to be open, curious and always ready to learn. This is especially important as we age. It can be too easy to slip into a pattern of assessing possibilities in the framework of our past rather than future opportunities of thought and action. Dr. Carol Dweck’s book, Mindset, the New Psychology of Success, provides much valuable information about how we can have a growth mindset.  Importantly, her approach is broad. When she speaks of success, it is in any part or endeavor of life. I’ve written about mindset in more detail here: https://carolbrusegar.com/mindset-growth-or-fixed/

The final tip I will share from the article is that super learners teach others what they know. As the author states, “Teaching others what you know is one of the most effective ways to learn, remember and recall new information. Psychologists call it the ‘retrieval practice.’” I expect that many of us have had that experience, formally or informally. It is a process of both deepening our understanding and putting it into action.

Increasing our super learning habits and skills can pay off in many ways.  How about starting with deciding what you would like to learn and determine what you need to be and do to make that a reality?

3-Part Bucket List & JournalPerhaps you are not sure what you want to learn right now.  Here’s a way to get started – a 3-Part Bucket List and Journal. With this 3-Part Bucket List, you will divide your desires into three main categories: 1) things I want to learn about, 2) things I want to learn to do, and 3) things I want to do. In addition there are goal setting/planning sheets, journaling pages and doodling/sketching/mind mapping pages.

3-Part Bucket List & Journal

Thomas Oppong has a variety of books on Amazon, which you can find here:  https://amzn.to/39szzf7

Mindset: The New Psychology of Success by Carol S. Dweck is available here: https://amzn.to/32H90A2

Each of us can be a super learner with a little effort!

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. Visit my Amazon Author Page to find my published books: https://amazon.com/author/carolbrusegar

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

        Follow me on Facebook!         Visit my Etsy Shop!

MEMOIR ESSAYS – AN APPROACH THAT DEEPENS YOUR APPRECIATION OF YOUR LIFE JOURNEY

Memoir Essays

Get your copy here: Memoir Essays

Perhaps you have considered writing a memoir or some other format to capture your life. Maybe you’ve started such writing. Or maybe you think it’s self-centered or egotistic to do this. Perhaps you think no one will be interested in reading it so it’s not worth the effort.

I see writing about your life as a gift to yourself and to others, whether they read it now or sometime in the future. The way I prefer to do this is with MEMOIR ESSAYS. These essays capture snapshots of your life including context and history. The formula is Memories + Context + History = Greater Appreciation for Your Life Journey. You can create MEMOIR ESSAYS, one at a time, starting anywhere in your life.  Start with a memory, do some research to learn more about the context and if possible consult with others. When you expand your memories in this way you will:

1) gain greater perspective and appreciation for your life journey, and
2) make your essays more interesting to those who read them.

As Russell Banks said, writing in this way is “much more than memoir; it’s history.

 My Kindle book on the topic is available on Amazon.com. It focuses on 6 strategies for identifying topics for your memoir essays:

  • Finding topics to explore from old photos
  • Digging deeper when a current experience triggers memories
  • Choosing a time period to focus on and capture highlights
  • Exploring music in your early life
  • Identifying pivot points in your life
  • Excavating the impact of major community, national or global events

A complete Memoir Essay accompanies each strategy to illustrate that approach. Each illustrates how to dig deeper, research the history, and round out your memories. Included is a free worksheet to keep track of your ideas.

Get your copy here: Memoir Essays

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. Visit my Amazon Author Page to find my published books: https://amazon.com/author/carolbrusegar

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

        Follow me on Facebook!         Visit my Etsy Shop!

 

3 Steps to Alleviate Information Overload

Alleviate Information OverloadAre you an information junkie? Do you want to learn about new things and dig deeper into topics you are already familiar with? Do you want to stay current on many of the issues and concerns of the day? It can be simply all-consuming or overwhelming at times. Consider some ways to alleviate information overload.

Information overload has been continually growing since the Internet became part of our daily lives. Mobile devices give us access to limitless sources virtually any time we choose. There are both great benefits and significant negatives to this access. The more information we see, the more we want to consume it, which leads to becoming more overloaded with information.

Be more intentional about your pursuit and use of information. Rather than falling down the proverbial rabbit hole regularly, make some choices. Here are three suggestions for taking advantage of the treasure trove of available information and not allowing information overload to be another stressor.

1.    Categorize Your Information Seeking

Surfing the internet has become a recreational activity. With a phone at hand, many spaces of open time are filled this way. It can be entertaining or educational. It can give you a needed break from situations or tasks. And that’s all good.

In addition to random or stream of consciousness surfing, you can choose some categories to explore. What information will be helpful?

  • Think of your home life. Do you want to make your living space more comfortable? Do you want to get out of the rut of preparing the same 5 meals over and over? Do you need solutions to storage shortage? The list can go on.
  • Think of your work life. Are you ready to look for another position? Do you want to be more organized as you work at home? Are there difficult work relationships that you would like to handle better?
  • Think of your recreational and volunteer activities. What opportunities are there to expand or change what you are doing now?
  • Think of specific projects you are working on or would like to start. Perhaps it’s writing some family stories or memoirs and you need to find some context or history of the times. (My Kindle book, Memoir Essays, Memories + Context + History = Deeper Appreciation of Your Life Journey, has strategies to do this.)

You get the idea. Jot down the categories of things you want to explore and prioritize them. Then when you have surfing time, pursue one of them. Be more intentional with larger blocks of time. Focus on a priority topic and go beyond the scanning D stage. Document what you find that is useful. This process is an important step to alleviate information overload.

2.    Use Mind Maps to Organize

Mind maps are a visual way to organize both what you want to do and the results of your searches. Start with a mind map of the categories you selected above. Your center point can be “Exploration Topics” with a time period – a week or month perhaps. Then the branches are the categories. Add subbranches for the main things you are looking for or problems you want to solve.

To capture and further organize, do a mind map for each of the categories, adding ideas or questions you have as you explore.

Refresh or do new mind maps as you progress. When you have gathered the information you want, capture it in a final map for future reference. This practice can become a regular part of your life, helping you organize and manage all that information. Use it frequently – weekly, even daily. Some people use a mind map as a visual guide to daily priorities and tasks.

If you are new to mind mapping or would like a refresher, I have written about the basics here: Mindmapping as a Multifaceted Tool

3.    Decide What is Enough and What is Too Much Information

Consuming information is a lot like medication, there is a minimum effective dose that can be absorbed before the positive effects become null, and the negative side effects take over.

With information, this means that there is a precise amount of information that you need to achieve your goals. What is enough, what is too much? Continuing to gather information beyond a certain point can easily stop you from taking any action at all.

You procrastinate because you think there is something to be discovered before you move forward. You can have a mind full of data, ideas, possibilities, swirling around – and you are essentially paralyzed. Decide what is enough information and go with it. Take action.

These 3 approaches can go a long way to alleviate information overload in your life. This intentionality of focus can relieve stress and increase your productivity and accomplishment in both your work and personal lives.

If you’d like to try additional strategies, check this out: The Mind at Ease: 10 Mini-Habits for anyone who is stressed in the Age of Information Overload

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. Visit my Amazon Author Page to find my published books: https://amazon.com/author/carolbrusegar

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

        Follow me on Facebook!         Visit my Etsy Shop!

 

 

 

Introducing “5 Practices for Taming the Stress Monster”

Stress MonsterDo YOU feel stressed more often or more deeply in the past few years? I certainly have. The pandemic and all the ripples from it on physical and mental health, relationships, the economy and more have affected all of us. Taming the stress monster within our own lives is possible. Please read on.

In the pursuit of return to ‘normal’, I and I suspect many others, have pushed down a lot of feelings and ignored red flags. The result has been elevated stress. Some is a result of personal situations and challenges; some comes from external realities.

Some stress is good. It keeps us engaged and moving. But excessive amounts have negative ripple effects on many parts of our lives. If it gets to toxic levels, stress can affect both our mental and physical health.

And the stress shows up in many ways.  Have you experienced some of these common symptoms?       (Source: American Psychological Society)

  • Irritability and anger
  • fatigue or low energy
  • lack of motivation or interest in things
  • anxiety/nervousness/worry
  • headaches
  • feeling sad or depressed
  • Indigestion/acid reflux/upset stomach/muscle tension
  • appetite changes

We can do things to tame the stress monster in our own lives! In my new short report, “5 Practices for Taming the Stress Monster,” I offer 5 practices that engage our senses and can interrupt and reduce stress. More importantly they can help prevent stress if incorporated into our lives:

  • Understanding and Utilizing the Power of Deep Breathing
  • Utilizing the Power of Sound to Calm and Heal
  • Using Our Vision to Reduce Stress
  • Using Our Sense of Smell – Aromatherapy
  • Adding Hands-On Creative Activities to Our Routine

I have compiled information from earlier posts and included additional information and resources into this report. It is FREE to download now! Feel free to share with others.

The information in the special report goes into detail about the 5 practices to explore as you strive to tame the stress monster in your life. All of these are self-care. If you think – even once in a while – that self-care is selfish or something that can be lower in priority than all the must-dos in your life, let me remind you that it is not.

Managing Your Stress is Self-Care

Self-care involves taking better care of yourself, which is essential for mental and physical wellbeing. In addition to relieving stress as the report details, it has a positive impact on your relationships and your ability to handle your daily responsibilities.

As you incorporate some or all these practices into your life, you will be improving your mental health and raising your self esteem. You will be raising your confidence and that boosts your mood and your attitudes.

As is pointed out in the report, these practices can be easily built into your daily and weekly routines. The key is to start with one or two things and incorporate them into your life. Add others as you choose. Consider the power of a personal wellness routine, as I wrote about here: http://carolbrusegar.com/effective-wellness-routine/

Please get your FREE copy of the report by clicking here: 5 Practices for Taming the Stress Monster. No opt-in is required.

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. Visit my Amazon Author Page to find my published books: https://amazon.com/author/carolbrusegar

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

        Follow me on Facebook!         Visit my Etsy Shop!

 

 

Using Mind Mapping For Problem-Solving

Mind Mapping for Problem-Solving

Image by Freepik

Mind Mapping is a tool that can be used for multiple things: brainstorming. planning, notetaking, simplifying or unpacking ideas, organizing ideas, making attractive presentations, and more. The focus of this article is using Mind Mapping for problem solving.

Some background on Mind Mapping

Before we look at this specific use for it, I want to address a question you may have: Why does Mind Mapping work? In a mind map, information is structured in a way that mirrors exactly how the brain functions – in a radiant rather than linear manner. In fact one of the early books by Tony Buzan who popularized the tool was The Mind Map Book: How to Use Radiant Thinking to Maximize Your Brain’s Untapped Potential. This is a great description:

“It literally ‘maps’ out your thoughts, using associations, connections, and triggers to stimulate further ideas. They make it easier to extract your ideas from your head into something visible and structured.

Research shows that the brain likes to work on the basis of association, and it will connect every idea, memory or piece of information to tens, hundreds and even thousands of other ideas and concepts. This is why mind maps are beneficial for countless tasks.” Why mind mapping works: the benefits of mind mapping – Ayoa Blog

(If you are new to mind mapping or need a refresher, you can look at two of my previous post: Mindmapping as a Multi-faceted Tool or Five Useful Applications of Mind Mapping . )

Why Mind Mapping is Good for Problem Solving

Why is Mind Mapping effective for creative problem solving? Because it lets you bypass your conscious mind and your reactions to having a problem to solve. That reaction is often to get stressed or anxious. Or both. Mind mapping avoids this issue.

Your mind map will be a visual map of an issue – in this case, a problem to be solved and all its constituent parts, that shows the linkages between all of them. It also shows connections between the problem and outside forces.

This visual ‘map’ lets you see a problem and all the things that go into it by simply glancing at it. It makes it easier to take in the information and see connections that might otherwise go unnoticed. Here are the steps to use mind mapping for problem-solving.

First Create A Mind Map for the PROBLEM

 Start by writing down the central problem or idea in as few words as possible. It goes in the center of the map. Put each additional issue down as a keyword or short phrase around the center and link them together with a line. This is known as a branch.

Do this for each component of the problem. You can use different colors or thicknesses of lines to indicate how important a branch is or how strong the connection is between the problem and its component. You can also use images instead of words. Consider outside forces that impact this issue and add them. Connect them to the keywords or phrases where they belong.

 This visual map allows you to use word association, which is an important method of problem-solving that cannot be used when writing out problems in long form. As you expand your map, additional thoughts will come.

Create A Second Mind Map for SOLUTIONS

This one will be slightly different. The central idea will simply be the word ‘Solutions.’ Write it down. Now, add branches for every possible solution you can think of. Add subbranches to these to include resources, people, and other components you would need to have to implement this solution. Again, use colors, thicknesses of lines and images.

You can add more branches to ideas you need to explore further as well. When you are finished, look over all the proposed solutions and select the best one(s) of them to explore further. Create a new mind map with to further explore details for putting your solution(s) into action.

Mind mapping is an incredibly powerful tool for problem-solving! It can help you find the best and most practical solution simply by looking at the visuals you have created. Give it a try and see how it works for you. Use it more than once to see the results for you.

Here are some items you may find helpful as you explore the tool or expand your use of it.

Mind Map Journal with Templates

Mind Map and Brainstorming Log Book with Multiple Templates

 

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. Visit my Amazon Author Page to find my published books: https://amazon.com/author/carolbrusegar

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

        Follow me on Facebook!         Visit my Etsy Shop!

 

Creating Your Personal Vision Statement – A Step-by-Step Process

Personal Vision Statement

A vision is not just a picture of what could be;

it is an appeal to our better selves, a call to become something more.

~ Rosabeth Moss Kanter

 As stated in the previous post, https://carolbrusegar.com/personal-vision-statement-part-1/ , this is a perfect time to create a new Personal Vision Statement. We are still experiencing the effects and after-effects of the pandemic. After all the interruptions and dislocations of the past few years, creating a fresh one can be an energizing process.

Before we get started on the step-by-step process for doing this, I urge you to go back to that post to review the benefits and examples of statements.

Your Personal Vision Statement will encompass your values, goals, and purpose in life. It may focus on the totality of your life moving forward, or you may want to create a statement that is for a particular segment of your life – like the next 10 years, the time while you have children living at home, your retirement years, etc.

Here we go. Be sure to have a supply of paper and pens to write with and be prepared to spread the process over some days to be most meaningful.

GOALS

  1. Brainstorm every single thing you’d like to do and to be in your life. No censoring. Take some time with it. Carry the list around with you for a few days and add to it whenever something crosses your mind. Keep going until you feel like it is completed.
  2. Do some culling of your list. Think through every item you wrote down. Is this something that you want in your heart of hearts? Or is it something you think you want? Or that you think you should want? Cross out the ones in the last 2 categories.
  3. What’s left is a list of things you really want in your life. Which ones do you most want to accomplish? Some of them are going to exert a stronger pull on you than others. Put a star beside these.
  4. Now look at compatibility of the items on your list. Some may be contradictory or can’t be accomplished together. There may be some painful choices here — which goals do you want most? Which are you willing to sacrifice in order to get to the others? Mark off the ones that don’t make the cut.
  5. When you’re done, copy the surviving goals down onto a clean sheet of paper. This is the beginning of your vision statement.

STRENGTHS, SKILLS, WEAKNESSES

The second step in creating your Personal Vision Statement is to make a list of your strengths and skills and decide how they relate to what you want to do with your life.

  1. Strengths. What are your strengths as a person? Write down everything you can think of. This is another brainstorming session. Don’t judge yourself and don’t hold back because of uncertainty or insecurity.

Are you strong (physically or psychologically)? Stubborn? Independent? Are you a freethinker? Are you good at helping people get along? Are you highly intelligent? Empathic? Incredibly organized? You have a list of strengths just like everyone else. Don’t stop with this list until you feel like you’ve covered them all.

2. Skills. List every skill you can think of that you have, in particular those that are related to the goals you identified in step one. What skills do you currently have that will help you get to those goals? How many of those are good to go and which need work?

  1. Assessment of strengths and skills needed to reach your goals/intentions. Grab another sheet of paper and go back to your final list of priority goals. What are the strengths a person who reaches each of those goals must possess? Take the goals one at a time and identify strengths needed.

Then make another list of the skills needed to accomplish these goals.

  1. Identification of weaknesses/things to work on to accomplish your goals. Compare the two lists you’ve create – the one of strengths and skills you already have versus those needed to accomplish all of these goals you want to achieve.

The differences between the two are your weaknesses. These are things you need to work on if you’re going to make all your goals a reality. Circle all these weaknesses.

 If you like, you can add working on or developing some or all of these weaknesses to your personal vision statement. You don’t have to do so, but still  keep the list handy because you will have to work on these things if you want to reach your goals.

VALUES

Take another sheet of paper and title it “My Values.” What’s the most important thing in the world to you? Your top priority, the thing you work so hard for, the one rule you always follow, the one guideline you use to define everything else in your life.

This may require some thought. Or maybe you know right away what it is. If so, you’re one of the lucky ones.

The answer, when you come up with it, might be simple or it might be complex. It might be the Golden Rule. It could be taking care of your family. Making money is a top value for some people while making a difference is most important to others. Some write a single word, such as “love” or “caring.” To have your vision statement be genuine, make sure your values reflect your innermost self. Dig deep.

Once you have an answer, you’re going to write down your second and third most important values. These might take you a while as well. You might even discover you have two or three on the same level. That’s okay too.

Now write down any other values you hold in high importance. Don’t write down too many; you don’t want to dilute the issue. You’re going to want to include your top value in your vision statement. Depending on your personality, you might want to do your second and third most important and maybe a few others as well.

Putting It All Together – Writing Your Personal Vision Statement

You have the raw materials from what you’ve been writing. It will all come together into a meaningful Personal Vision Statement with your attention and patience.

  1. Collect what you’ve arrived at on a new sheet of paper. Write down all the things that need to be included in your vision statement: write down your most important goals, any strengths or skills you want to include, and your personal values. These together form the basis of your vision statement.
  1. Have fun with this step. Allow yourself time – at least as much as you spent combined on the first three steps. Be as creative as possible. Create drafts of your vision statement by playing around with words. Start a sentence with any of the following phrases and write until you have incorporated everything you want to include. Remember, your vision statement may be anywhere from one sentence to a short paragraph long.

Vision Statement Opening Words

“I am…”

“I want…”

“My purpose/mission/vision is…”

“My life will show…”

“To…”

“I will…”

“I won’t…”

Try several of these and play around with them. Come up with four or five draft vision statements. Use active, first-person verbs in all of them. That means you should write as “I [verb]” as much as you can.

Make multiple drafts of vision statements that all start with the same opening words. Add things in and take out other things. Use synonyms and antonyms.

Try different lengths, sentence structures, pacing, and tones. Make drafts that sound as different as possible while still expressing the same core set of beliefs.

How Will You Know When You’re Finished?

How will you know when you’re finished? If you’re extraordinarily lucky or a talented wordsmith, you might be able to come up with the perfect vision statement just from these drafts. If not, keep working on drafts until you get tired of it or frustrated.

Set the task aside for a day or two, then come back and read your drafts again. Circle things that you really like. Mark out things you don’t. The bits and pieces that you like are going to form the core of your final draft.

Start making another set of drafts and this time use only the phrases you’ve circled from your first drafts. Then repeat the process until you’ve formed a personal vision statement that suits you. You’ll know when you’re finished.

Having and using a Personal Vision Statement to provide clarity and inspiration is truly worth the time and energy you put into it. It can result in a pivot in your life, or a clearer view of what you already sense about the direction of your life. Enjoy the process and the outcome!

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. 

Great Resource For You

Dennis Becker has a publication that can be of great assistance as you begin the process of living out your vision – Unlock Your Ideal Self. He says, “It’s not a magic button, it’s a journey. It’s a journey you’re going to be thrilled to embark on and it’s unlike anything you’ve ever experienced before. Imagine, in just a short time from now you could see some powerful, big changes in your life. Changes that will help you earn more, do better, and find what really makes you happy.” Check it out!

 

 

 

 

 

 

Personal Vision Statement – A Tool for Direction, Motivation and Decision-making

Vision is the true creative rhythm.  ~ Robert Delaunay

Does the idea of a Vision Statement excite you? Inspire you? Leave you cold? A Personal Vision Statement can be useful, especially if we keep it fresh and adjust as life progresses. A tired, dusty, tattered vision statement may have historical interest, but lacks power day to day.

This is a perfect time to look at Personal Vision Statements. We are still experiencing the effects and after-effects of the pandemic. After all the interruptions and dislocations of the past few years, creating a fresh one can be an energizing process. I am eager to do this myself. I have experienced lots of changes and frankly, a frequently muddled brain. I have less focus in some areas of my life and look to this to regain that.

What is a Personal Vision Statement?

Here’s a quick definition:

A Personal Vision Statement encompasses one’s values, goals, and purpose in life. Sometimes it also includes a statement of the lifetime impact you wish to have on the world. Perhaps you want to focus on the totality of your life moving forward, or you may want to create a statement that is for a particular segment of your life – like the next 10 years, the time while you have children living at home, your retirement years, etc.

Personal vision statements can encompass both personal and professional goals. They also tend to include a list of some deeply held personal values. They tend to be short, only a few sentences long.

Examples

Each of these examples include a simple statement, followed by more detail:

(from “25 Best Personal Vision Statement Examples, https://brandongaille.com/personal-vision-statement/)

To Empower My Children to Be Great

I commit that I will do all that I can to give my children the best life possible. I will ensure they have access to healthy food and are empowered to understand good health and nutrition. I will provide a roof over their head and access to education, so that they will not need anything. I will not allow them to become selfish or complacent by being spoiled by excess. I will teach them to appreciate and use the stability and financial surplus I will provide them to improve their own lives and to bless others.

Not Being Define By the Past

I commit that I am not defined by my experiences, but by who I am in light of my experiences. I will work hard to overcome past challenges and experiences. I will seek opportunities for personal and professional development to help me become a valuable contributor at work and in society. I will be an example to others that you can always improve, no matter what challenges life has given you.

Do these examples inspire you to do your own? I am eager to do this myself. I have experienced lots of changes and frankly, a frequently muddled brain. I have less focus in some areas of my life and look to this to regain that.

Benefits of a Personal Vision Statement

Personal Vision Statements have multiple benefits; here are the top three.

  1. It gives you a sense of direction

 A personal vision statement will provide you with a feeling of direction, of knowing where you are right now and where you are trying to go. If you start to feel lost or rudderless, look at your vision statement to help you realize the truth. This is an important psychological benefit – don’t underestimate it!

  1. It helps motivate you

 Personal vision statements have been shown to provide additional motivation when it’s lagging. It can provide you with that extra “oomph” you need to keep pushing and get yourself over the finish line when times are tough.

  1. It provides a framework for decision making

A personal vision statement helps with decision-making by providing a framework you can use to evaluate options, especially for complex decisions. Which options move you towards accomplishing your intentions? Which will move you further away? Which ones would let you uphold your values? Would any require you to break your values? These questions help you decide.

Getting Started

Creating your Personal Vision Statement is, well, personal! Everyone’s is different. It’s a creative process to come up with one that will be valuable to you.

This is best done as a hands-on, paper and pen process. Handwriting has advantages over keyboards for projects like this.  Somehow, it helps us access memory and emotion and find ideas. It gets the juices flowing.

The basic steps are writing down your goals/intentions, strengths, skills, weaknesses and values – these will be the basis of creating a powerful, useful Personal Vision Statement.

I hope you are getting excited about crafting your very own Personal Vision Statement! In the this post –  https://carolbrusegar.com/step-by-step-to-your-personal-vision-statement/ – you will find the steps in more detail and you will create your personal, powerful statement.

Great Resource For You

Dennis Becker has a publication that can be of great assistance as you begin the process of living out your vision – Unlock Your Ideal Self. He says, “It’s not a magic button, it’s a journey. It’s a journey you’re going to be thrilled to embark on and it’s unlike anything you’ve ever experienced before. Imagine, in just a short time from now you could see some powerful, big changes in your life. Changes that will help you earn more, do better, and find what really makes you happy.” Check it out!

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be. 

Techniques for Setting Priorities When It’s Hard to Focus

Techniques for Setting PrioritiesThis time of uncertainty in our personal lives as well is in our communities, states, country and world impacts us in many ways. With so much swirling around us, it can be hard to set priorities.  It’s hard to know what to focus on – we are often really scattered in our thoughts, in what we say, and in what we do. These techniques for setting priorities can help you focus on the things that matter most and increase your satisfaction with your life.

Benefits of Establishing Priorities

 First, let’s review the benefits of establishing priorities.

  1. Simplify decision making. Smart choices seem automatic when you can identify which tasks are urgent and where your efforts will have the most impact. You’ll act deliberately instead of drifting from one dilemma to the next.
  2. Accomplish more. Distinguish between doing more and achieving more. Know what’s most important to you and allocate your resources accordingly. Prioritizing enables you to work more productively and divide your time more effectively.
  3. Reduce stress. Imagine your peace of mind when you stop feeling like you have too little time and too much to do. Accept your limits and take satisfaction in doing your best. Your confidence and peace will keep growing as you enjoy the results of your new sense of direction.

Techniques for Setting Priorities 

Here are eleven techniques that will help you establish priorities. Some you may be using or have used in the past. Some will resonate with you more than others. Some apply more to the specific situations facing you right now. Look at all of them and decide where to start.

  1. Create daily rituals. Keep important commitments on the front burner by carving out a specific time for them each day. For example: Designate the hour before bed for reading stories with your children or learning another language.
  2. Start off strong. Create momentum that will drive you forward all day long. Score a quick win when you go for a morning run or meditate while it’s still quiet.
  3. Disconnect for a while. Limit the time you spend online, making calls, and watching TV. Rediscover face-to-face communications and the beauty of nature. Build some things into your schedule that take you away from the barrage of information.
  4. Take breaks. Downtime restores your ability to concentrate. These are short breaks in the midst of larger tasks to refresh your mind.
  5. Organize your day. Plan your time with your priorities in mind. You’ll be less likely to become sidetracked by external pressures and distractions.
  6. Shorten your to-do list. Weed out nonessential items. Decide which tasks require excellence and which can be considered good enough if you complete them on time. For example, as long as your bed sheets are washed and dried, maybe you can skip ironing them. (LOL – how many people still iron sheets?) But you get the idea.
  7. Estimate value. If you tend to regard everything as being equally important, look closer. Think of your life as a business and ask yourself how profitable each activity is. Playing with your dog may make you happier than going on a shopping spree.
  8.  Use comparisons. Weighing one option against another clarifies their advantages and disadvantages. Going back to school or renovating an old house may both sound appealing, but you’ll have to figure out which one is more worthwhile. Then again, maybe you can tackle both if you figure out which to do first.
  9. Ask for help. We all accomplish more working together. Practice delegating at the office and at home. Divide up complex projects so everyone can draw on their individual strengths.
  10. Map it out. Drawing yourself a picture may help in situations where your priorities are still unclear. Maybe you’ll come away with a fresh perspective on how to invest your retirement savings or which training courses to take during the next year. Mind Maps are so helpful. If you aren’t familiar with this tool, you can learn more here: http://carolbrusegar.com/using-mind-mapping-to-declutter-your-brain/
  11. Write it down. Whether you prefer a digital or a paper journal, putting your priorities into writing will help you stay on track. You’ll be able to monitor your progress and spot any obstacles you need to overcome. It will also make you more accountable. There are so many ways to use journaling to enhance your life. Read more here: http://carolbrusegar.com/journaling-as-a-tool/

Using techniques for setting priorities will help you direct your energy and attention to activities that align with your goals. Prioritization is a skill that will help you find more time for the things you love. Enjoy a more meaningful life, starting today, by setting priorities!

For lots more on this topic check out Make Time: How to Focus on What Matters Every Day by Jake Knapp and John Zeratsky. It is filled with perspective and specific techniques for making time for what is really important in our lives.

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

           Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

                                    Follow me on Facebook!         Visit my Etsy Shop!

 

 

Cranking Up Your Problem-Solving Creativity

Do you consider yourself to be creative? Perhaps you say no because you can’t paint or make music or sculpt. Creativity is MUCH broader than that. It’s about finding new ways to solve problems and finding ways to approach the situations we face. All of us are creative. It’s a survival skill. And we can become MORE creative in all areas of our lives. Cranking up your problem-solving creativity can make a huge difference.

Here we are in mid-2022, another year in the COVID-19 pandemic. The list of national issues that affect our lives directly and indirectly is long. The future is uncertain in many ways. And we are trying to live our lives in the midst of it all. People are responding to all of this in various ways – some with anger, depression, withdrawal and others with determination and positive energy. Probably most of us alternate among these reactions or are somewhere in between.

Given the unique nature of the convergence of these elements, cranking up our problem-solving creativity is important to our thriving. But it’s hard to be creative when we are under pressure or overwhelmed. It’s often said that necessity is the mother of invention, and there certainly is truth in that. On the other hand, you may have experienced – as I have – that my mind can be paralyzed in that kind of situation. What’s the difference? It could very well be our mindset.

Make Sure You Start With a Positive Mindset

It’s easy to have a negative mindset in challenging situations. This definitely hampers our ability to do our best problem solving. So before tackling a situation, make sure that you are coming from a positive view. If all you see is doom and gloom, if it seems hopeless, if you are just tired of struggling, this is the first step to effectively addressing what’s going on. Shift how you look at things to alter your thought process and open your mind to more options.

How do you do this? Begin with saying positive affirmations like:  I am creative, I easily come up with new solutions, my mind is open to unique solutions, I have navigated hard times before, etc. Say them multiple times throughout your day and see the difference. You can also seek out positive quotes to inspire you. Google can help you find them. Just search for quotes about creativity, or quotes about surviving tough times, or any topic that fits your situation. Print them and post them where you will see them regularly and/or make them a picture on your phone.

You can also do this exercise: practice looking at things from a different perspective. How would someone else view it? It could be a friend, someone with different life experience, a parent or grandparent, etc. You may be surprised at what this shift can do to go beyond your current thoughts.

Another suggestion is to take a situation and practice detaching from the emotion of it. Instead of being immersed in the feelings you have surrounding that, step back and jot down the facts of the situation. What are the elements? Who is involved? How did this start? Is it temporary and will pass with time? Pretend you are an outside consultant who brings objectivity.

Practice allowing yourself to look at the situation without boundaries. Don’t immediately search for a ‘sensible’ solution. Look for something out of the ordinary. This allows your creative juices to flow. Let your mind wander. Look at the problem from all angles. Remind yourself that you have navigated many challenges before and you can do it again.

Collect Resources That Can Help You

One of the by-products of the extended impact of the pandemic is that our usual practices of communication and support with others were drastically changed. Even as things have opened up, it is still different. I wrote about nurturing creativity about six months into the pandemic here: http://carolbrusegar.com/nurturing-creative-thinking/

Several approaches to increasing our creativity were highlighted there, including initiating sharing conversations and brainstorming sessions with others on specific topics. Other people can be our greatest resources. You can do this virtually, as suggested in the above post, or now in person. One of the advantages of virtual is that you can include people who don’t live near you. Each of us have unique perspectives and resource ideas and connections. We don’t have to struggle alone!

Keeping a running list of ideas on various topics can aid in cranking up our problem-solving creativity. Perhaps you think you don’t have many ideas. Or perhaps you know you do but think that they are impractical or don’t apply now. In either case, I challenge you to try using an Idea Journal. Capture ideas you have about anything. This reinforces your recognition that you are creative – and seeds the expectation that you can solve things creatively. You will be amazed after doing this regularly how many ideas you have. Some you will use, many you won’t use. The largest benefit is illustrating to yourself that you are indeed creative.

Cranking up your problem-solving creativity is essential, enjoyable and can make a huge difference every day. If you want to learn more, check out these books:

Big Magic, Creative Living Beyond Fear by Elizabeth Gilbert. If you are feeling fear about the future and your ability to creatively live in the coming months and years, this can be inspiring and helpful.

The Creative Habit, Learn It and Use It For Life by Twyla Tharp.  Included are simple exercises that can expand your creative thinking as you go about your daily life.

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

 

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

Follow me on Facebook!         Visit my Etsy Shop!

Coloring for Adults: Benefits for Mental Health and Mindfulness

benefits for mental health of coloringWe can all add to our repertoire of approaches to maintaining and improving our mental health. I wrote earlier about using creative activities for relaxation and stress relief. One of the art activities included is coloring. I wanted to learn more about the values of coloring for adults and found research and medical coverage that has given me greater appreciation for its benefits for mental health.

First, a little background. Adult coloring books have been around for a long time. In the 1970s there was a surge in interest. But in the past 7 years or so they have been more popular than before. The largest spike in sales of coloring books was from 2014 when one million copies were sold to 2015 when sales were 12 million. After a few years of much lower but consistent sales, the recent years of COVID-19 saw dramatic increases. More publishers and self-publishers created an expanded variety of products and the total sales numbers are hard to gather – but lots of people began coloring.

For some people, coloring is a simple distraction or way to recapture something we may have enjoyed doing as children. Clinical psychologist Scott M. Bea, PsyD, says, “Adult coloring requires modest attention focused outside of self-awareness. It’s a simple activity that takes us outside ourselves” like activities such as knitting or mowing lawn.

Multiple Benefits of Coloring

WebMD.com, the popular online health information source, published a medically reviewed  article in August of 2021 entitled, “Adult Coloring Books: 7 Benefits of Coloring.”   The first benefit is one we all need:

1. (Coloring) Relaxes Your Brain and Improves Brain Function

Coloring books are a great way to relax your brain and quiet your mind. When you’re coloring, you’re focused on the simple activity in front of you. This begins to relax your mind and keep your thoughts from intruding.

Coloring can also improve your brain’s ability to function. When you’re coloring, different parts of your brain’s cerebral hemispheres are activated. When you choose what colors to use, your creativity is activated. As you color forms and shapes, your logic is also activated.

The other six benefits in the article illustrate why coloring has become a tool recommended by therapists and counselors to decrease mental stress, relieve depression and reduce anxiety levels. It is even thought to help prevent dementia conditions by stimulating synapses in your brain. Your creativity is stimulated beyond the coloring itself as you stimulate the creative part of your brain.

Focus on Mandalas and Fractals

Coloring books come in multitudinous styles, themes and subject matter which appeal to people’s interests. There are a couple of types that seem to have particular benefits for mental health: mandala and fractal coloring books.

A study conducted by Nancy A. Curry and Tim Kasser, Galesburg, IL examined the effectiveness of various art activities in reducing anxiety using coloring of mandalas, coloring plaid and free coloring on blank paper.

The group who colored mandalas significantly decreased their anxiety levels below baseline (which) suggests that coloring such designs may be useful for helping individuals who chronically experience anxiety. At the least, coloring mandalas or other complex designs may be useful in lessening other stress-related problems if conducted before or immediately after the stressful activity. For example, people with test anxiety could color mandalas prior to taking the test, or people who fear flying on airplanes might color before, or even during, their flight.

Mindful Coloring

The effectiveness of coloring is enhanced by practicing mindfulness as you color. It’s all about being in the moment, engaged and involved in what you are doing. It’s not multi-tasking. It’s focusing on the image and clearing your mind of everything else as you choose colors and create your beautiful piece of art.

As you proceed, you engage in something that doesn’t bring stress or anxiety but relaxes you. Because of this, many people pull out their coloring when they feel angry or upset to calm down and focus.

In mindful coloring you learn to clear your mind and focus on the task at hand – and this skill can be applied in many areas of your life. It’s easy to be distracted and we so often are trying to do more than one thing at a time.

Time To Try It!

As noted above, mandala and fractal coloring have some proven benefits for mental health. If you are not familiar with fractals, check this out: Nature and Fractals Reduce Overwhelm and Stress

Mandala books are prolific online and elsewhere. Here are some of the many options for fractal coloring books. Happy coloring!!!

 

I’m Carol Brusegar, author, photographer and curator of information. My focus is on gathering and writing on topics that enhance all our lives – regardless of our age. Topics include health and wellness, personal development, innovation and creativity, and a variety of helpful, practical tools and practices. I have a special interest in helping people over 50 years of age to create their 3rd Age – the next stage of their lives – to be the best it can be.

 

Follow me on Twitter!     Follow me on Instagram!   Follow me on Pinterest!

Follow me on Facebook!         Visit my Etsy Shop!