katherinefletcher_coach

After a few days away, I’ve been thinking about my intentions for the week ahead. What can I bring to my week to maintain some balance, fun, and joy? Is there something I can change in my daily routine?

What comes to mind for you when you read these questions?

Whatever it is, I wish you all a fabulous week! 🤍

I needed a little end of the week reflection this evening. I was feeling meh and couldn’t work out what was niggling me and wanted to change my energy. Here are the questions I used to reflect:

1. What did you love about this week? What went well?
2. What did you learn this week?
3. What will you do differently next week?
4. What actions did you take towards your goals this week?
5. What will you do for yourself this weekend?

Hope these questions might help you too! 💕

Happy Friday, folks!
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So, I'm a massive fan of a 'to do' list and I love to be organised, but today I want to mention two other types of list to keep you on track.
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1. A 'not-to-do’ list
What did you do this week that wasn't a great use of your time? Or didn't fill you with joy? Or could have been delegated? Or really, didn't need to be done? Make the list and avoid these things in the coming week!
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2. A 'what-got-done' list
When we focus on everything that still needs to be done, we can forget how much we've already achieved. So, take a few minutes to write down everything you got done this week - then prepare to be blown away by how bloody brilliant you are. Get planning the reward now!
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Wishing you all a fabulous weekend! 💕

Hello you lovely lot!
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How we doing today? Hopefully not feeling stressed! But you might want to save these tips for when you do. And you will. At some point, anyway.
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We all experience stress from time to time - it’s totally normal. We can never eliminate stress completely, so we have to learn how to manage it and become aware of our own warning signs. That way, we can take action, rather than let it escalate too far.
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We usually know when 'good' stress turns bad. This can look like:
🤪 Difficulty concentrating or making decisions
😬 Clenching your jaw, digestive problems or high blood pressure
😤 Feeling more irritable than usual, getting angry or frustrated easily
🙁 Feeling overwhelmed
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I ticked pretty much all of those boxes over the weekend and recognising the 'bad' stress levels kicking in, I knew I needed to take a little time-out to ground myself and feel in control again.
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So, although these tips won’t switch off stress completely, they should help reduce the intensity:
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1. De-clutter your work space. Research has shown that this can reduce cortisol levels. (And it’s good to focus the brain on something else for a few minutes.)
2. Limit the time on your phone if you're feeling overwhelmed already. Those tiny boxes of tech 📱 fire information at us all day long and do NOT help us feel calm and in control.
3. Connect! Research shows the benefits of connection - and it doesn't have to be in person, or involve hugging (but great if it does!). It can be a quick phone call, video call, or even chatting to the person serving your coffee.
4. Move your body - have a dance, do some yoga, go for a walk - whatever works for you.
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I'd love to hear your own tips for combatting stress - let me know what works for you!

What came into your mind when you saw this reminder? ​​​​​​​​
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💭I want a new job​​​​​​​​
💭I’d love to start my own business​​​​​​​​
💭I want to live in Mallorca​​​​​​​​
💭I’d like to run a marathon ​​​​​​​​
💭 I need to move on​​​​​​​​
💭 I’d love to learn French​​​​​​​​
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I’ve had so many conversations about change in the last week or so, with both clients and friends. All coaching conversations are about change at their core. Clarity and change. ​​​​​​​​
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But here’s the thing, we rarely get clarity without taking action i.e without making at least a small change.​​​​​​​​
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When I quit my job three years ago, I wasn’t entirely sure how things would pan out. But I knew I couldn’t stay the same any longer. ​​​​​​​​
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💫 Was I scared? Absolutely. ​​​​​​​​
💫 Did it go exactly to plan? Nope. ​​​​​​​​
💫 Have I reached all my goals? Not yet. ​​​​​​​​
💫 Am I happier? YES!​​​​​​​​
💫 Am I a lot closer to my goals now? YES! ​​​​​​​​
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Don’t put it off for another day. Make the decision today that you’re going to make the change you’ve been thinking about and take the first step. Write it down. Start making that plan. ​​​​​​​​
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If you want to find out more about how I could help - drop me a DM or book a discovery call through the link in bio. X​​​​​​​​
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**Disclaimer - I’m not telling y’all to quit your jobs today without a plan. 😂 **

Hello you gorgeous lot! Happy Friday!

Here are three questions to help you reflect on your week:

1. What did you LOVE about your life this week?
2. What did you learn this week?
3. What action did you take towards your goals this week?

I love to journal my answers - it's amazing how much more comes to me when I'm writing, rather than just thinking, but do whatever works for you - journal, walk and reflect, use voice notes on your phone...

Wishing you all a fabulous weekend. X

While I’m away, I’ve been thinking about how I want to show up in my work and life when I get back. What’s my intention?
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And here it is: Slow down. Work smarter, not harder.
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I have a tendency, especially when busy, to rush from task to task. (Don’t we all? 🤷🏼‍♀️)

Now, admittedly, this is easy to say while I’m away from home, relaxing. So I’m telling you lot so you can hold me accountable!
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What’s your intention for the week? Give yourself a few moments to think about it today while you’re making a brew ☕️.

Hola! Happy Monday! 👋🏼

Ahhhh, my first post in a while and it’s all about taking the first step.

I was chatting to a friend last week about a major life goal for her that just felt overwhelming. We talked about how hard it can be to take that first step towards our goals.

We can remain paralysed by a combination of fear and being so very happy in our comfort zone for weeks, months, even years.

We can kid ourselves that we are doing something by being great at making plans - all the coloured pens, fancy journals, Excel spreadsheets. (Okay, maybe that last one is just me… 🤓)

But we need to take action to achieve our goals.

So, my question to you today is this: what one step can you take this week to move just a tiny bit closer to your goal. What action can you take? A call? An email? A conversation with the right person?

💫Don’t overthink it
💫Don’t wait for conditions to be perfect

Sometimes taking that first step sets us on course towards our goal, sometimes it can help us realise we want to change our goal and it wasn’t quite right… take action, see how it feels, trust your intuition, set the next mini step… keep moving forward.

Let me know how you get on in the comments! 👇🏼

Being socially connected makes us happier. Studies have shown that just a short conversation when you buy your loaf of bread or grab a takeaway coffee can significantly increase your positive mood for the day. 😊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm not long out of isolating for 10 days and I really missed social interaction! Literally made my day if someone talked to me outside a window for two minutes. 👋🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Humans evolved as part of a social species - we needed to be part of a family or pack for survival.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Feeling cut off from our tribe, even today, can feel scary - to our brain this can feel like life or death levels of scary. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Making a small social connection will make you happier than you expect, so here are a few ideas for staying connected:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⭐️Reach out to people - studies show we underestimate the positive effect that reaching out will have on others⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Grab a cuppa with someone you haven't seen in a while, or strike up a conversation with a stranger when you’re out for a walk⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Make a phone or video call rather than send a text or email - there is more emotional nuance and this leads to greater connection⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Ask deep questions - in studies, people assumed this would feel awkward, but in fact it led to people feeling happier and more connected⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Tell someone why you’re grateful for them⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How could you feel more connected today? 💕

Being socially connected makes us happier. Studies have shown that just a short conversation when you buy your loaf of bread or grab a takeaway coffee can significantly increase your positive mood for the day. 😊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm not long out of isolating for 10 days and I really missed social interaction! Literally made my day if someone talked to me outside a window for two minutes. 👋🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Humans evolved as part of a social species - we needed to be part of a family or pack for survival.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Feeling cut off from our tribe, even today, can feel scary - to our brain this can feel like life or death levels of scary. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Making a small social connection will make you happier than you expect, so here are a few ideas for staying connected:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Reach out to people - studies show we underestimate the positive effect that reaching out will have on others⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Grab a cuppa with someone you haven't seen in a while, or strike up a conversation with a stranger when you’re out for a walk⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Make a phone or video call rather than send a text or email - there is more emotional nuance and this leads to greater connection⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Ask deep questions - in studies, people assumed this would feel awkward, but in fact it led to people feeling happier and more connected⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️Tell someone why you’re grateful for them⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How could you feel more connected today? 💕

I don’t really like the phrase self-improvement. But I do like the concept of compound interest - the idea that little things add up to big things. Tiny actions, multiplied by hundreds can produce big results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In the world of wellbeing it can feel overwhelming to do all the ‘right’ things. Nutrition, sleep, exercise, meditation, gratitude, time in nature, social interaction… 🤯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But what if you committed (to yourself) just one tiny tweak. One change. Something you’ll stick to every day for this week, or month? Something that could then become so ingrained that it becomes part of your daily routine and you don't even have to think about it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is there something that comes to mind for you as you're reading this? Why not make that promise to yourself today. Just one thing. And imagine how freaking great you could feel in a couple of weeks time!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm committing to getting back into a good sleep routine - same bedtime, same wake up time and no screens for an hour before bed. (It's that last bit I find hard!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you decide to make any changes to your routine, let me know - I'd love to hear from you!

Happy Monday! 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re struggling to find your mojo this morning, try a couple of these tips to get you started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📝 Check your ‘to do’ list and pick the three most important things - highlight them or write them on a post-it and focus on these first. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✔️ Or, if you’re not quite ready to start on a chunky task, let yourself feel some quick wins - spend 10-15 minutes ticking off some smaller jobs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍲 Don’t forget to schedule your breaks, food, and drink! This can play a huge role in our mood and motivation throughout the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙏🏼 And finally, plan your rewards - it could be a nice latte in your mid-morning break, a walk around the park, a chat with a friend or colleague… whatever works for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have a fabulous day! 💕