Five Secrets to Surviving Adversity

In the award-winning memoir, The Distance Between Us, Reyna Grande shines a light on how it is possible to overcome a tumultuous childhood and ultimately achieve success in life. Reyna, who was transported across borders and between homes as a child, shares poignant details of her early life that reveal how she not only survived abandonment, heartache, and seemingly insurmountable obstacles that accompanied her childhood, but also persevered to become an acclaimed writer. Despite her challenges, Reyna allowed herself to dream and accepted guidance from a trusted mentor who taught her to believe in herself and her abilities. Most importantly, Reyna did not allow herself to be labeled as a victim. Instead, she proudly wore the title of survivor—and still does to this day.

It is no secret that life is hard. It seems that just when everything seems to be going swimmingly, adversity strikes, leaving us wondering what we did to deserve our challenges. Although it is easier to slip into the “why me” mode while attempting to claw our way out of the darkness, there are ways to survive adversity and come out of it stronger and more empathetic toward our fellow man. So what are a few secrets to surviving hardship in life?

1. Break up time into tiny pieces. When we think we cannot make it through another day, try to focus on making it through the next hour. If that seems daunting, turn your attention to surviving the next five minutes. When that seems impossible, focus on persevering through the next minute.
2. Lower expectations of yourself. While facing challenges in life, treat yourself like you would treat a friend enduring the same experience. Be kind to yourself. It is okay if the laundry sits in the hamper for a few days or if dinner consists of peanut butter sandwiches for a week. You don’t have to be “super” anything for the time being.
3. Practice positive self-talk. Rather than telling yourself, “Everything will be okay,” try this instead, “Everything is okay.” Because it is okay. No matter what. Repeating this phrase over and over again retrains your mind to believe that in time, life will go on.
4. Think of yourself as a tiny speck in an enormous universe. Take a walk in nature. Stop and really look at the clouds, the sun, and the huge sky. You, just like everyone else around you, have a unique purpose in life. Embrace the thought that in time, everything will happen just as it is supposed to in your life. Trust in the process and the universe’s plan for you.
5. Be present. Stay in the here and now. Whenever your mind starts to create dismal scenarios for the future, gently bring it back to the present. It may be helpful to wear a special bracelet you can touch throughout the day as a reminder to stay in the here and now if your thoughts turn more worrisome than comforting. As Carrie ten Boom once said, “Worry does not empty tomorrow of its sorrow. It empties today of its strength.”

The next time you face adversity, think of Reyna Grande. Despite her challenges, she became the first in her family to graduate from college, to earn a master’s degree, and ultimately to write several celebrated books. Her journey has not been easy, but neither is anyone else’s. You are never alone. No matter what comes your way in the future, keep dreaming, loving, and believing in yourself.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Living His Passion - Robert Lopez

Robert Lopez in front of In front of St. Peter’s Basilica in Vatican City (Rome).

Robert Lopez’s dream to become a travel agent first took flight when he was just twelve. While walking to school in Los Angeles, Robert’s path took him around a corner and past the travel agency, Ships N’ Trips. Enthralled with the possibility of traveling to all the places advertised in the agency’s window, Robert eventually met an agent who showed him how to use a computer and told him all about life as a travel agent. Although he also considered a career as a chef, it seemed Robert’s destiny was already laid out for him when he decided to attend travel school and eventually accepted a job in reservations at United Airlines. Even as Robert began what would become a lengthy and successful career in the travel industry, he dreamed of opening his own business.

Robert says it was his father who ultimately inspired him to work for himself, rather than for someone else. The right opportunity finally presented itself twenty years after Robert started his first job at United Airlines. Although Robert was hesitant at first, he decided to take the plunge in memory of his father who always encouraged him to persevere through his challenges.

Today, Robert proudly owns Freedom Travel agency—a place where he connects travelers with unforgettable experiences. A typical day begins at around 6:00 a.m. when Robert checks the weather forecast and news around the country to see if there are any delays ahead for his clients. Then he responds to emails, answers questions through his social media accounts, plans vacations and business trips, and handles all the other aspects of running a busy office such as balancing books, creating email blasts, and networking with potential clients. Before calling it a day, he once again checks news and weather. Robert, who has traveled to nearly twenty-five countries that include Amsterdam, Jamaica, El Salvador, The Netherlands, Belgium, Germany, and Hong Kong, relies on his own experiences to counsel his clients on the best places to visit and stay.

When Robert took the leap of faith to start his own business, he received one piece of advice he never forgot: to always be himself. It’s a goal he pledges to achieve daily. Since becoming an entrepreneur, Robert has worked hard to build his clientele, gained insight into all he is capable of accomplishing, brought balance into his life, and discovered his own sense of spirituality.

Robert advises anyone wanting to pursue their passion in life to make it a reality. “If it’s something you love to do and makes you happy inside—like it almost completes you—then don’t ever let the fire burn out. It may not happen early in life, but be sure to keep stoking the fire and seeking fulfillment.” Robert adds that owning a successful business is not just for him, but created and built upon every day in celebration of his father who taught him that all things are possible through hard work and a belief in himself.

All these years after he first walked past a travel agency in Los Angeles as a curious twelve-year-old boy, Robert is living proof that finding our passion in life is not as hard as we think. Sometimes it is just right around the corner. We just have to be intuitive enough to recognize it.

To learn more about Freedom Travel or to book your next travel adventure, visit http://www.freedomtravel.biz/.

Use Your Unique Gifts to Find Purpose

Everyone is born with an innate talent that makes them unique. Some people have the ability to be empathetic listeners. A few can listen to a song just once and then play it on the piano. Some can lead a company to achieve previously unimaginable success. Others can perform miracles in the operating room with tiny surgical instruments. Some have the talent for weaving a compelling tale that makes readers weep, laugh, or both. Truth be known, we are all gifted.

Imagine what would happen to the world if parents made it their mission to help their children identify their unique gifts and then find a way to utilize them to attain their purpose in life. No matter what your age, it is never too late to uncover your innate talents and then adjust your life accordingly. So, how does one identify a unique talent?

The easiest way to identify your innate talent is to think about what you are doing when you feel happiest in life – when you never look at the clock, never think about what you will have for dinner, and ignore your buzzing phone. For one person, it might be building a bookcase in the garage. For another, it may be swirling around a ballroom with a dance partner. For others, it might be singing opera, taking photographs, or designing a room in a home. For someone else, it may be helping others through a crisis. For another, it may be leading a team at work to surpass goals.

Once you have identified your innate talent, now it is time to create a plan to incorporate more of it into your life—and perhaps even parlay that talent into a career. Could you start a business where you design and build bookcases on demand for clients or stage homes before they are put on the market? Is it possible to network with the director of a nonprofit and find a way to work with those affected by natural disasters? Do you have the means to open your own studio to teach ballroom dancing, join an opera company, or begin a photography business?

To incorporate positive change into your life, transform your thinking and focus on using your gifts to attain personal fulfillment. As Howard Thurman once said, “Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.”

 Life is short. It’s time for you to come alive. The world is waiting.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Living Her Passion - Renee Loftus

Renee Loftus enjoys a teaching moment with her students.

Mr. Sam was a fourth grade teacher who had more impact on one young student than he ever realized at the time. “He believed in me and made me feel like I could do anything,” says Renee Loftus, now a passionate and devoted teacher herself. Because Renee’s father passed away when she was three, Mr. Sam made sure to include her in all his family events that included picking out a Christmas tree, making homemade pizzas, and going to a haunted house. Most importantly, when she struggled in school, Mr. Sam patiently worked with her until she understood each challenge.

There were other influencers in her life that included her mother who always supported her and provided unconditional love, and a dance teacher who Renee says could look her in the eye and make her feel like she was the only one who mattered. “Micki Pospisil had a huge impact on my life. She believed in me as well,” adds Renee, “and asked me to be her studio helper when I was in seventh grade.”

Renee’s journey led her from Catholic grade school and high school to majoring in Elementary Education at the University of Nebraska at Omaha. While in college, she embraced all her experiences—both good and bad—that led her to realize that every day offers a lesson and a purpose.

During her first year of teaching second grade, Renee discovered that teaching was not just a job, but her passion. After a student lost his father to a heart attack, Renee knew God put her there to guide him and be with him through his grief. Renee states, “When he struggled, we struggled through it together.” She says she forever thinks about this student, and is so grateful that today, he is married and happy.

With a big smile and contagious positive attitude that light up her classroom, Renee has continued on her mission to reach every child in her classroom in every way for the past eighteen years. She delights in filling them with love, and is just as happy as her students when the light bulb of understanding turns on. A typical day begins with a greeting and highlight. “We have a fill your bucket kind of moment,” Renee says. Throughout days packed with differentiated instruction, Renee provides immediate feedback and then steps back to watch her students bloom. She ends each day with a hug, handshake, or a high five for each of her students.

To this day, Renee is still in contact with Mr. Sam. He was one of the first ones she told when she landed her first teaching job and, ironically, she is now teaching in the classroom next-door to the room that meant so much to her as a fourth grader. Additionally, she still takes dance lessons from Micki Pospisil. Life has truly brought her full circle so she can build her students up just as Mr. Sam and Micki Pospisil did for her.

Her best advice for someone wanting to pursue their passion in life is to stay humble. “No one knows it all,” she says. “Learn, grow, build each other up, communicate, and stay positive even when others want to bring you down. Smile and be you!”

As William Arthur Ward once said, “The great teacher inspires.” Every morning that Renee Loftus walks into her classroom, she does just that with the understanding that one day, her example may prompt another young student to look up to her and realize that teaching is their passion too.

Vicky DeCoster is a Certified Life Transitions Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

How to Avoid Catching Negativity

A cold is contagious. The flu is contagious. But the one thing that is more contagious than anything is negativity. Thankfully, all of us have a choice every day whether to be a carrier of the kind of attitude that spreads faster than anything else in life.

Think about what happens when you encounter someone in the hallway at work. You smile and innocently ask, “How’s your day going?”

When their response is something like, “Oh, it could be better,” or “God awful,” or “I’ll be glad when it’s over!”, our natural instinct is to sympathize and then ask, “Why, what happened?” Before we know it, suddenly our need to relate prompts us to nod our heads in agreement and subsequently grumble about things that we may have brushed off as insignificant only moments earlier. And so the cycle begins.

Now as we part ways with that person, we have sadly become a carrier of the same infectious pessimistic attitude. Even worse yet, our smile may have disappeared, our heart rate may have increased, and we may not have the same spring in our step. Luckily, all hope for staying positive, even when those around you aren’t, is not lost. By following these five simple steps, it is possible to be sympathetic to someone who is suffering while still managing to avoid catching a negative attitude:

Believe that you have control over everything, including your mindset. No one forces you to take on a negative view of anything in life. We are all on this earth to love and learn. When looking at each experience in life as a lesson, it becomes possible to transform negativity into positive energy. Silently repeat to yourself throughout every day, “I am in control.”

Find a way to gracefully move away from negativity to a place of peace. While conversing with someone who is drowning in pessimism, remember to breathe while discovering a balance between feeling empathy and not transforming into a sponge. Smile and nod, pat their hand, and show them that you care. But ending it there and not carrying the attitude with you throughout the rest of the day empowers you to stop the cycle.

Focus on the positive aspects of every day. No matter what happens, there is always good in every day. Perhaps a stranger opened the door for you or your dog greeted you at the end of a long day with a slobbery kiss. Maybe a friend called unexpectedly and invited you to dinner. When feeling yourself caught up in a negative cycle, train your mind to concentrate on the good in the world. If you are somehow not able to find the good in others, perform a random act of kindness yourself.

Practice gratitude for the simplest of gifts. Many of us take the simplest things for granted. Not everyone in the world has clean water and a warm bed. Others do not have good medical care or a house without a leaky roof. When those surrounding you attempt to pull you into their darkness, focus on what you have, not on what you do not have.

Surround yourself with friends and family who share your attitude that life will always get better. While sometimes it is not possible to avoid negative people, it is possible to create a squad of supporters who believe in you, encourage you to follow your dreams, and love you unconditionally. If you are not receiving what you need from anyone in your life, it is perfectly okay to give yourself permission to move on.

When you wake up tomorrow and begin preparing for a new day, remember this: No matter what you are wearing on the outside, it is the attitude you are wearing on the inside that people remember more. Now go tackle the world.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Living Her Passion – Allie Mulberry

Allie Mulberry with her sisters, Bo and Rachel, as they interview a guest on their radio show, Mulberry Lane.

Allie Mulberry grew up in a house filled with music, believing that everyone else in the world broke out into song at random moments of the day just as she did. Her mother was a jazz vocalist who supported an artistic upbringing. Her father’s continual message to Allie and her three older sisters as they matured was simple but impactful: “You can do anything in life if you work hard for it.”

While she was in middle school, Allie wrote her first song, “Am I Forever Forgotten?” about a love gone wrong. Soon after, she and her sisters formed the group Mulberry Lane and began singing at coffeehouses, recording their own music, and creating their first album, “Don’t Cry ‘til You Get to the Car.” After the album landed a coveted spot on a national chart, the phone rang at their house one day. On the other end was an executive from MCA Records who asked the sisters to fly out to Los Angeles so he could hear them perform. After a bidding war ensued between MCA, Interscope, Atlantic Records, and Hollywood Records, Allie and her sisters ultimately signed with MCA, moved to Los Angeles to record their debut album, “Run Your Own Race,” and achieved a top 25 Billboard hit with their song, “Harmless.” As a subsequent tour led them through the United States, Europe, and Japan, and to appearances on such television shows as Good Morning America, CBS This Morning, and Regis Live, Allie says that they all learned a great deal. But just as their song, “Just One Breath” landed on a Kevin Costner film soundtrack, MCA folded into Geffen and canceled the release of their next album.

After a great deal of soul searching, Mulberry Lane eventually released two holiday albums and a live album, and filmed a PBS holiday special. After turning down an offer to star in a television reality show, Allie reveals that she and her sisters made a mutual decision in 2012 to put privacy and family first, and pursue the idea of hosting a weekly radio show. Allie discloses, “The more we thought about it, the more it morphed into an idea of what it is now: an interactive show that interviews artists about the creative process.”

Today, Allie and two of her sisters own, craft, produce, edit, and choose their guests for The Mulberry Lane Show. The goal of their show is to inspire people to keep their creative passion alive. Their guests comprise an eclectic mix of artists and creative influencers that, to date, have included Melissa Etheridge, Ann Wilson (Heart), Jewel, Jillian Michaels, Larry the Cable Guy, DMC of Run DMC, Counting Crows, The Beach Boys, Salt-N-Pepa, The Property Brothers, and Kenny Loggins. The Mulberry sisters also highlight local and regional guests from the arts community. Allie says that she is always inspired by messages from listeners who enjoy their deep creative questions that address not just the paint colors, but also the framework and foundation of an artist.

Allie’s support group continues to be her sisters who speak with her daily, her parents who provide words of encouragement whenever needed, and her husband, David, who has always generously supported her creative passions. She is the busy mother of a first grader, Luke, and Clover, a preschooler they adopted from China in 2016. Allie lives her days by the mantra that family and love can, and always will, move mountains.

Allie believes that having a passion and following it has always given her an inner sense of self-worth. She advises anyone who wants to pursue their passion in life to be themselves above anything else. It is truly inspiring wisdom from a woman who so loved music as a little girl that she created a life around it.

To read more about Mulberry Lane or to listen to their show, visit http://www.mulberrylane.com/.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Three Steps to Enhance a Relationship

Why do some marriages survive a lifetime when others fail after just a few months? Although it is a question many experts are still struggling to answer, many happy couples swear their success comes through constant communication, the ability to adapt to life changes together, and realistic expectations of their partner.

Although none of us are perfect, many of us presume our partner or spouse can read our minds, will act the way we want them to act, and always know the right thing to say. But in reality, these types of expectations are just not plausible. The happiest couples know that relationships need to be tended to like gardens. They do not take each other for granted, are steadfastly committed to their relationship, and respect each other’s individuality and dreams.

So what can you do today to enhance your own relationship, starting today?

1.      Listen more than you talk. 

This exercise may be one of the hardest things you’ve ever done in your lifetime. During a conversation with our partner, we may have their best intentions in mind when interrupting during a disagreement, story, or even a heartfelt apology to interject our own opinion. But it is often more effective to sit back and really listen to what our partner is saying. The after-effects of listening more than we talk are often life-changing. In the end, we all want someone to listen and then make an attempt to understand us. We are all complex beings who crave the gift of unconditional love, especially from the one we have pledged to walk through life with forever. The next time your partner initiates a conversation, just quietly listen. What you hear may be more illuminating than you ever imagined.

2.      Identify each other’s wonderful attributes. 

Often, we get caught up in talking about all the things that annoy us most about our partner. Yet at one time, we were attracted to our partners because of all their wonderful attributes, not their faults. Schedule a time when you can both sit down together, uninterrupted, and create a list of ten things you love about your partner. Do not show your list to your partner until you are both done. Then read your list aloud and watch how the mood in the room completely transforms. When you are done sharing, hang your partner’s list somewhere where you can see it on a daily basis (like a bathroom mirror). Finally, use the list as a reference and make a point of complimenting or encouraging your partner at least once a day. When you say things like, “I love how you kiss me goodnight,” or “I so appreciate you doing the dishes after dinner tonight,” or “You are so good at comforting our kids when they are sad,” you bring the kind of positive energy to your relationship that will sustain you through the most challenging of times.

3.      Plan adventures. 

Experiencing adventure together creates a bond like no other. Adventure can mean different things to different people. To some, it may mean climbing Mount Everest. To others, it might mean traveling the country via two-lane highways. To another, it may mean taking a class to learn to make chateaubriand for two. A great way to identify future adventures is for each partner or spouse to create a vision board that outlines all their interests (snowboarding, hiking, cooking, running) as well as the places they would like to visit one day (England, the Rocky Mountains, a gourmet restaurant in France, or the Caribbean). Once you have your vision boards created, each of you should then identify the first adventure you would like to experience with your partner. Toss a coin to determine where you will go first and then, follow through with the plan. While on your adventure, take photos that capture the fun. Display the photos on your desk at work or at home as a gentle reminder of all the reasons why you love your partner and why fate brought you together in the first place.

It’s true: making your relationship successful does take time and energy. But the rewards for your efforts are worth more than anything else in this world.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Living Her Passion - Pam Rochholz

Pam captures one of her seniors in a charming moment.

Pam Rochholz was once a busy high school teacher with a big dilemma: she was not happy in her job. Although she had been carrying a camera with her since middle school—photographing friends, family, and street musicians in downtown Omaha—she majored in secondary education in college, just as her parents had. Fueled by the hope that a stable teaching job would allow her the time one day to be a devoted mother to her future children, Pam placed her passion for capturing beauty with one click of the shutter into the background and focused on educating young people. But during her second year of teaching, Pam soon realized that her heart had not followed her head.

Pam, who is not known as being a risk taker, shocked everyone when, shortly after giving birth to her daughter and buying a new house with her husband, she announced she was going to resign from teaching to open a photography business. She remembers the exact date she made her decision and shares that although she felt nervous about financial insecurities, she confidently told her husband, “You know that when I do something, I put everything I have into it. We’ll be fine.” Her always supportive husband took the leap of faith with her and neither has looked back since.

Today, Pam operates Iris Images, a busy senior photography business that allows her to create her own schedule and manage her life on her own terms. She loves that her schedule changes often. Her days are full and consist of answering emails, making phone calls, placing orders, and managing shoots that last several hours. She edits photos after her daughter and husband go to bed, often staying up into the wee hours of the morning to complete projects.

Pam says she has gained much from pursuing her passion in life. “I’ve gained happiness. I no longer dread going to work every day. I absolutely love what I do and it’s such a great feeling to know I have found my calling in life.” Even better yet, Pam’s purpose and work were recently validated when she learned she was chosen as one of Senior Style Guide’s “Hot 100 Senior Photographers of 2016” as well as one of the “Top 25 Up & Coming Senior Photographers of 2016” by The Twelfth Year.

Her advice for anyone wanting to pursue their passion in life is simple. “Just go for it,” she says. “So many people advised me to teach for at least one more year before taking the plunge, but I just knew I had to do it. There was no way I could grow a business while still working as a teacher.” Pam also adds that she did not jump into her new adventure without first conducting research and meeting others working within the photography industry.

To this day, it is more than evident that Pam has kept her promise to her husband. She greets each day as an enthusiastic solo entrepreneur by continuing to put everything she has into capturing her teenage subjects as they prepare to enter a new and sometimes scary chapter in their lives. Without even realizing it, Pam is demonstrating to all her young clients that it is okay to follow your heart because as she already knows, that road leads to finding your passion in life.

To learn more about Pam and her photography business, visit www.irisimagesomaha.com.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Release Your Need to Be Right

Photo by Vicky DeCoster

There are times when it’s important to be right like when taking away the keys from an impaired driver or performing CPR to save a life. But in today’s divided world, the need to be right is often ruling many conversations and discussions, either in person or online. Expending all our energy in an attempt to sway someone to believe the way we do can be exhausting and frequently limits us in listening to and accepting the views of others. So is it really possible to release our need to be right all the time?

There is no question we all want to be heard. Our opinions, thoughts, and feelings are important. But it is equally as important to stop talking and listen during a conversation with loved ones or strangers on the subway or a Facebook friend. Truth be known, we are not all alike in how we view the world around us. Our perspectives are different and that’s a good thing. When we listen to and honor the opinions of others—even when we disagree—we not only open ourselves to new possibilities, but also to new ways of thinking. Simply put, letting go of our need to be right expands our knowledge of the world around us.

In breaking old habits such as the need to be right, it is sometimes helpful to utilize these three tips:

Take a deep breath. During a passionate or heated conversation, it is easy to become defensive when believing, “I must convince this person to think exactly how I do.” Instead of using all your energy to sway the person to your side, instead take a deep breath to remind yourself that it is okay if we all view a situation a little differently.

Really listen. Instead of thinking about what to say next to defend your own views, really listen to the other party (or parties) in the conversation. Everyone offers a unique perspective. Even if you passionately disagree, listen anyway. Remember, we are all in this world to learn. If you are always talking over others, how will you learn?

Express gratitude. Thank them for expressing their opinion. You might say, “I appreciate your opinion. I may not always agree with you, but I enjoy that we can have a respectful conversation with each other.” It is a blessing often taken for granted that we live in a country where we are free to express our opinions.

Releasing your need to be right comes with the possibility of viewing your life—and those around you—in a new way. It is really okay if they do not think the same way you do. Think about it. How many times have you actually changed someone’s mind when they firmly believed they are right? When you let go of your need to be right, you allow yourself to be free. Your opinions belong to no one else but you. And that feels pretty darn good.

Vicky DeCoster is a Certified Life Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.

Five Easy Steps to Implementing Self-Care into Your Life

Photo by Vicky DeCoster

In a busy and competitive world, it is sometimes easy to place self-care on the back burner. We spend long hours at the office, drive our kids to soccer practice, care for our aging parents, and eat meals on-the-go. With “to-do” lists a mile long, we mistakenly believe there is not a free moment left in the day to focus on ourselves. Thankfully, there is good news. There are simple things you can begin doing today to create and implement a self-care routine that allows you to take a breath, focus on your own happiness, and ultimately find the good in every day.

Take a 20-minute walk outdoors. Being out in nature boosts your immune system while providing a gentle reminder that life, just like nature, changes often and, in the process, creates beauty. By turning your focus to the color of the trees, the warm sun, and the blue sky, you give your busy mind a much-needed rest and allow yourself to just be. Walks can be scheduled on your calendar, just like meetings. Appointments with yourself are just as important as appointments with clients, your boss, or a friend.

Find one thing to be grateful for every day. Whether it is clean water, a warm bed, or a car that starts on a cold winter morning, it is important to recognize the simple things in life we take for granted that so many others wish they could have. Every night before bed, make a mental note of what you are grateful for. This exercise takes only a few moments and will provide you with the kind of fresh perspective that leads to unlimited happiness.

Say no. You don’t have to be everything to everyone. Your colleagues will still like you if you occasionally turn down an invitation for after-work drinks. Your family will still love you if you say no to doing laundry on Sundays. Your friends will still want to be your friends even if you have to reschedule a lunch. It’s okay not to be so busy that you just run from one place to the next without focusing on the here and now.

Meditate. Meditating does not have to include sitting cross-legged on the floor, burning candles, or listening to New Age music. Meditating can occur while you’re on the treadmill, on your lunch hour, or while you’re lying in your bed at night. The process of meditating means that for a short period of time, you are allowing your mind to rest. Simply repeating peace-invoking words in your head like “love” or “joy” can provide serenity to even the most stressed of souls. Meditation lowers blood pressure, heart rates, and can even help promote creative thinking.

Practice empathy and forgiveness … for yourself.  Implementing positive self-talk is a valuable component of a daily self-care routine. Learn to forgive yourself for your mistakes. We are here on earth for two reasons: to love and learn. Talk to yourself empathetically like a friend would. Tell yourself that it’s okay if you make mistakes, that you’re not perfect, and that life will go on, just as it always has. None of us are flawless. Don’t expect yourself to be either. Remember it is just as important to treat yourself as well as you treat others around you.

Implementing a self-care routine is an important part of achieving a happy and fulfilling life. You are worth it. Start today. I promise you won’t regret it.

Vicky DeCoster is a Certified Life Transitions Coach who specializes in helping her clients move past obstacles, create a plan for happiness, and cross the bridge of transition to find a new and fulfilling direction in life. To read more about her and her practice, visit her at crossthebridgecoaching.com.