Until recently, I couldn’t think about going to a party or even to the grocery store without breaking into a cold sweat. My heart raced, my mouth would go dry and I got tunnel vision.
It didn’t matter whether I was meeting family/friends or a roomful of strangers.
I remember using the excuse that I wasn’t feeling well because the thought scared me to death.
“All eyes are going to be on what I’m wearing.”
“They’ll think I’m fat.”
“What if I say the wrong thing and they think I’m stupid.”
“I might offend someone and then they’ll yell at me or be mad at me.”
These are just a few of the incessant thoughts that caused me to become shy, withdrawn and miserable.
Even if I did end up going to a party, I would lie in bed playing back the evening in my head so that I could make sure that I didn’t say or do anything stupid. If I thought that I did, I would replay the scenario, beat myself up and then figure out how not to make that stupid mistake again.
It took boatload of energy to get myself psyched up not only to walk in the door but also to make small talk. A glass or two of wine helped but it felt wrong using it as a crutch.
I’ve lived with this anxiety since I was a teenager. Fortunately,therapy got me on the road to recovery in my 30’s and coaching picked up where that left off.
Once I got a handle on it, I began to unpack my anxiety and discovered its lies:
1. “Everyone is judging me!”
Not true. My anxiety was ALL about MY judgments. I made up stories in my head that “everyone” was judging me, and, while some may have been, it started with me not accepting myself.
2. “If I don’t conform to what everyone wants then no one will like me.”
My anxiety was a by-product of people-pleasing. I became adept at morphing myself into who I THOUGHT the person standing in front of me wanted me to be. The thought of walking into a room full of people was overwhelming simply because I knew I couldn’t be everything to everyone in the room.
3. “I can’t make a mistake because then everyone will see that I’m not perfect and a fraud.”
Hello Perfectionism! It made me nauseous to even think about being wrong. The embarrassment of being wrong or making a mistake was enough to make me want to run and hide, and that’s what I did for the majority of my life. If I wasn’t around people then there isn’t the possibility of screwing up.
What I realize now is that my survival mechanism or ego had me convinced that I needed to be perfect to survive and be worthy of love.
4. “Sally’s got it all together, I’m such a loser next to her but at least I’m not a hot mess like Matilda.”
Welcome to my comparison thoughts. These are just another form of judgment. It seems like they would be ok, at least the ones that make us feel good. I’m better than Matilda so I have that to feel good about.
In the end, all of this comparison creates competition and somebody has to lose. It is a constant up and down of emotions as we judge others as better/worse than us. It is a game we cannot win because the rules keep on changing.
What an exhausting way to live!
I don’t like to think of myself as selfish but look at the thoughts: they’re all about me!
My anxiety had nothing to do with anyone but ME. Primarily, the thoughts and judgments in my head.
Rather than focusing and connecting with the people in the room, my focus was on me and how I look.
I realized that I’m not alone. Most people are so focused on how they’re being perceived that they don’t even think about me.
I finally learned that I am not going to die if I’m not perfect. I don’t have to be anyone except who I am and I really like who I am. I know myself to be someone who will own my mistakes and do my best to make it right when I mess up. I now practice honoring myself as well as the people around me.
My confidence began to rise as I stopped comparing and beating myself up. I practiced trusting me.
Does this resonate with you? What can you do?
~ Notice your thoughts. What are you saying to yourself? Meditation is great for helping to put space between you and your thoughts.
~ Question your thoughts. Is it true that Sophie gave you a dirty look across the room so she must be mad at you? Maybe her eyes were bothering her, maybe she had a stomach ache, you don’t know. Stop making things up and stick with the facts.
~ Give yourself permission to start focusing on you. What do you like? What do you want? Separate yourself from the need to make everyone else happy.
~ Have fun! Release the pressure and be who you are. Let life be joyful and begin to flow.
A great resource is Byron Katie’s The Work. On her website you can view videos of Katie working with people to question the thoughts in their head. She also has worksheets that you can download for free to help you through the process.
If you find that you need something more, consider working with a therapist or a trained coach. If you’re not sure which is right for you, contact me and I’d be happy to help you figure out what’s best for you.
I wish I had a magic wand so I could quiet all of those negative thoughts, judgments and fears but I don’t. You’ll have to do the work yourself.
I promise you, it’s worth it!
As much as I hate to admit it, I stink at forgiveness.
When I was hurt, all I heard was, “You need to forgive and move on.” I was stumped, what exactly is forgiveness?
My first stop was the dictionary for the definition of forgiveness; “to grant pardon for or remission of an offense, debt, etc.”
The word that intrigued me was “pardon.”
I suddenly pictured a judge sitting behind a court bench pounding her gavel or, the president signing a presidential pardon saying, “You have received special dispensation and thus you are hereby pardoned of your offenses!”
This hit home the fact that I have the power and a choice to make.
I imagined someone with whom I had been holding onto some hurt. I pictured myself signing a decree that, from heretofore this person is officially pardoned.
“Forgiveness is me giving up my right to hurt you for hurting me.” ~Anonymous
I wasn’t condoning what they had done, I simply was saying I will no longer hang on to the negative energy that resulted from their actions. I felt the hurt begin to melt away.
I also pictured signing that executive pardon for all the embarrassing, hurtful and stupid things for which I judged myself.
If you’re struggling with forgiveness, give these steps a try:
- Make a list of the people with whom you’re currently holding a grudge. Don’t forget to include yourself.
- Go through the list and write down (or state out loud) what they did to hurt you. Dig deep, and don’t forget yourself.
- Before moving to the pardon, ask yourself, “What did I learn from this experience?” Don’t skip this as it can help you see patterns of behavior and/or help to avoid repeats of the situations and people that you are now trying to forgive. Again, don’t forget yourself.
- One at a time, imagine them standing before you. Declare that they are officially pardoned and bang your pretend (or real) gavel. Move on to the next person and, you guessed it, don’t forget yourself.
- This takes practice. You may have to run certain people or situations through the courthouse more than once. However, if there are people and things you just aren’t able to forgive and move past, consider seeking support from a licensed therapist or counselor.
By taking a few minutes to forgive, we can free up energy to begin again with a clean slate. What a great way to say good bye to 2018 and welcome 2019!
Did this work for you or do you have another way that helps you practice forgiveness? Please let us know in the comments below.
A client recently noticed that she was continuing to let her sister tell her what to do. At the end of lamenting, she said the same thing she says every time this comes up, “I wonder why I do that?”
How many times have you asked yourself “Why?”
“Why did I blow off my walk today?”
“Why did I play video games instead of working on my job search?”
“Why did I finish that whole bag of peanut M&Ms?”
“Why, why, why?”
“Why?” is a strategy to stay stuck inside your comfort zone. When you ask, “Why is my apartment such a mess?” conversation shuts down and you end up going in the opposite direction of your destination. Suddenly you’re exploring the past, your mental woes and all the bad things that could have caused this when all you really wanted was a clean apartment.
“Why?” is a great diversion as it sends you on a journey to figure out what happened to cause this pattern of behavior.
You’re doing a great thing, right? You’re healing the past and your hurts.
Let’s say that you actually do figure out “why” you’re eating all those peanut M&Ms. Great!!!
Ok, now what? You know the “why,” so what?
Does knowing “why” help break out of the pattern that is keeping you stuck?
Nope. And you can tell by the results you’re getting.
So how do you break out of the analysis paralysis of “WHY?” Here are 4 simple steps:
- Practice noticing when “Why?” shows up. This can be tricky because we are so used to stopping when it shows up. Hint- Are feeling stuck? Are you thinking about the past?
- When you notice you’re stuck in “Why?,” stop, take a breath and tell yourself, “It doesn’t matter “Why?” or “Who cares?!” or “Frankly Scarlet, I don’t give a darn!”
- Remember the old cheer, A-C-T-I-O-N, ACTION, ACTION, WE WANT ACTION! Ask yourself, “What is the next right action I can take RIGHT NOW, that will get me closer to my goal?”
- Then DO IT, no matter how small.
For example, say you are miserable in your current job and are ready and anxious to find a new one. Instead of updating your resumé, like you said you would, you’re sitting on the couch playing video games, for the third time this week!
You hear yourself saying, “I did it again! WHY do I keep doing this?!” Instead of analyzing, get into action. Shut down the video game and grab your computer. Set a timer for 20 minutes and get to work on your resumé. When time’s up, set the timer again and give yourself permission to play video games for 20 minutes. Continue this pattern until the resumé is done.
The only way to break this or any pattern of behavior is to stop letting yourself get sucked into the “Why?” and get into action.
I hope this helps you to leave the drama of the “Whys?” behind and move toward designing your destiny!
Let me know how you handle your “Whys?” in the comments below.
Since I last posted about my journey with food, I felt like I was wandering aimlessly and at the end of my rope.
I felt hopeless and helpless when it came to my weight. I had lost 9 lbs. since the beginning of the year but now it seemed the only way to get the scale to move was to starve myself.
I needed support and a plan but which one?!
I was confused by all of the ads. Oprah loves Weight Watchers, Marie Osmond loves Nutrisystem. Even Dr. Oz seemed to have a different health expert every day, tout the benefits of their weight loss plan.
Everyone had advice for losing weight.
Then I began having bouts of nausea, vomiting and stomach pain. I went for blood tests and an ultrasound to see if I had gallstones.
The ultrasound showed no gallstones but the blood work shocked me.
My cholesterol was 233! Thirty-three points higher than recommended!
My crappy diet was coming back to haunt me and it scared me.
Suddenly this was less about losing weight and more about being healthy.
A dear friend had been telling me about a program that she discovered about a year ago called CHIP.
CHIP stands for Complete Health Improvement Program and is sponsored by Rochester Lifestyle Medicine.
I resisted CHIP at first because it is about adopting a whole food, plant-based diet; no meat, no dairy.
It was hard to imagine life with no steak, butter, eggs, and OMG! No cheese or ice cream!
In my mind that meant food with no flavor and that meant SUFFERING!
But I watched my friend change her life over the last year simply by changing her diet and increasing her activity.
She’s lost 25 lbs. and no longer takes medication for fibromyalgia. She’s 65 years old and looks and acts at least 20 years younger!
And she certainly is NOT suffering!
So I checked out CHIP.
The program is based on studies by top researchers around the world like Dr. Caldwell Esselstyn and T. Colin Campbell. The studies they cite, like the China Study, are not funded by the pharmaceutical companies, the food lobbyists or others with an interest in skewing the results.
The program looked sound and I knew my current lifestyle was leading me down the path to heart disease and likely an early death. It was time to change.
In July, I signed up for CHIP and met 17 other people who were struggling like me.
Twice a week, we learn the truth about the typical American diet and how it contributes to obesity, diabetes, heart disease, high blood pressure, cancer and more.
They share with us the research about how eating a whole food, planted-based diet can reverse disease.
We look at the difference between the typical American diet and what research has found to be the optimal diet for health.
There is no judgment. No one is telling us we HAVE to change. They simply educate us and we decide the changes we want to make.
Some of us have jumped in and embraced the optimal diet. Others have decided to make a few changes each week.
I could not do this on my own.
I need the support of others who are going through the same thing. We encourage each other and talk about how to handle challenges like eating out or dealing with family and friends who are not supportive of our new lifestyle.
Since July 15th, I have been eating the optimal diet and I can honestly say that I love it!
My fear of eating bland, tasteless food was totally unfounded!
Along with a textbook and a workbook, they also provided us with a cookbook.
I am having a blast trying new foods and have learned how to change recipes to suit my new lifestyle.
And listen to this: as long as I am eating foods that are part of the optimal diet, I can eat as much as I want!
I feel like I should have gained 20 lbs. because of the amount of food I’m eating. But I’m actually losing weight! It’s crazy!
Am I perfect? Of course not. I eat potato chips and taco chips. And I still have a drink a couple times a week. This may change as time goes on but for now, I’m not going to beat myself up.
After one month of eating a plant-based, low fat diet, I have not only lost 4 1/2 lbs but I have lowered my cholesterol by 32 points! And, no more nausea, vomiting or pain.
It wasn’t easy getting here but it’s getting easier every day! I’m eating food that I love and I know is good for me. Physically I feel better and mentally I feel free!
If you’ve been struggling like I have, check out CHIP and see if it’s right for you.
And feel free to reach out with any questions regarding my experience.
To learn more about CHIP, go to Rochester Lifestyle Medicine and click on What Is CHIP?
If you do not live in the Rochester, NY area and would like to find the nearest program, go to Lifestyle Medicine Institute.
Thanks to all those who have shared with me either through Facebook or in person, what has come up for you as a result of me sharing my weight loss journey.
I’m grateful for the honesty and for the opportunity to know that we are in this together.
Here’s my update:
-I have been consistent with my exercise, running or walking 2.5 to 4 miles at least every other day.
-I have drastically reduced my consumption of sugar, flour and meat.
-I have increased the number of vegetables and fruit I eat.
-I am down 9 lbs.
I even went to NYC for a few days and was able to come home without having gained any weight.
I’m glad I’m writing all of this down because the voice in my head has been very active lately and this is how it has been going:
Me: “I lost 9 lbs!”
Voice in my head: “You need to cut down even more so you will lose more, faster. Stop eating sweets and snacks all together, you shouldn’t be eating any of that stuff anyway if you’re really serious about losing weight.”
Me: “But I’m ok with how it’s going…”
VIMH: “You’re not doing good enough! Look at those people on Facebook who are posting pictures of all the weight they’ve lost. And you’ve only lost a measly 9 lbs.! You have at least another 15 lbs. to lose! You might as well give up now, you know you don’t have the willpower and besides wouldn’t some peanut M & M’s taste real good right now, but you can’t have them because you need to lose weight…”
And on and on and on!
Needless to say these thoughts caused a downward spiral as I let them take control.
This felt so familiar.
I could feel that sense of wanting to give up, feeling helpless and hopeless, the feeling that I can never be happy eating food that was good for me and that I will never lose AND keep this weight off.
The next step of this pattern is letting myself have cake to celebrate a birthday, after all it was just one small piece. Then it’s having ice cream 3 nights in a row just because I wanted it.
Suddenly I felt terrible. And I don’t just mean psychologically, I mean physically. I wasn’t sleeping well. I felt bloated.
I felt old. I know I’m getting older but I have never felt old.
Suddenly I realized I had lost track of why I wanted to lose weight in the first place.
After reading Danielle LaPorte’s book, The Desire Map a couple of years ago, I started setting my goals with the idea that it is not the goal I’m actually after, it’s the feeling I will have once I reach that goal.
Since then, I have not only reached my goals but I have actually enjoyed getting there.
The reason I want to lose weight is because I want to FEEL better! I want to feel confident and empowered.
I noticed that when I eat good healthy foods that is exactly how I feel, confident and empowered both physically and psychologically.
When I binge on cookies, candy, chips and cake, I feel better, temporarily. Then comes a wave of regret and the after effects of all those carbs which includes mental fogginess, bloating and the path to diabetes.
I’m eating healthy whole foods again. I have more mental clarity and feel happier.
I also like going to bed just a little bit hungry. I sleep better and seem to dream more, which I love!
A lower number on the scale is just a result. The real reason I want to lose weight is to feel happier, more powerful and confident. And I can achieve that right now just by the food choices I make.
How will you feel when you reach your ideal weight? What can you do right now to connect to that feeling?
Without my precious food to numb me, I recently came face to face with the
thoughts and beliefs that could keep my business stuck.
Specifically, my thoughts and judgments about marketing, selling and
promoting myself and my business.
I resist promoting myself because I’m afraid I’ll be
perceived as arrogant, manipulative or self-serving.
However, if I don’t promote myself then I will either not be in
business very long or I’ll only reach a small number of people.
“… pay attention when you want
to eat a box of Oreos,
drink a bottle of wine or
whatever your drug of choice is.”
What can I (we) do with these thoughts and beliefs rather
than divert them with food, wine or keeping crazy busy?
I chose to look deeper rather than going for the distraction and found
there was a message for me.
Below are 4 steps you can use when you’re stuck:
1. Notice your negative or limiting thoughts and beliefs.
If it’s hard to recognize your thoughts, check in with how you’re
feeling then back track to find the thought that created it.
Your thoughts create how you feel.
Use your feelings as signposts to point to what’s going on
in your head. And definitely pay attention when you want to eat
a box of Oreos, drink a bottle of wine or whatever your drug of choice is.
My limiting beliefs were:
“I can’t promote myself or my business because people will see
me as arrogant, manipulative or pushy. They’ll get angry and not want
to have anything to do with me.”
“When we carry negative thoughts, fear
and limiting beliefs from childhood,
we aren’t able to be who we truly are.”
2. Once you realize your negative thoughts or limiting beliefs, ask yourself,
“Who is this coming from?” and “What is the message it has for me?”
My beliefs came from this scared little girl inside of me. A little girl who,
when she dared to be who she was, was often met with disdain and the question,
“Who do you think you are?” and with statements like “You’re stupid,”
“You’re ugly,” or “You’re a girl so you don’t count.”
My inner little girl came away feeling like the world was against her
and had to “be a good girl” and not standout in any way. This was
the part of me that was afraid to shine because it had been
met with pain in the past.
The message she had for me, was that she wanted to be accepted
for who she was and she wanted to come out and play.
3. Ask yourself, “What do I need?”
When we carry negative thoughts, fear and limiting beliefs
from childhood, we aren’t able to be who we truly are.
There was a part of me that wanted to come out and play but
every time it tried, I pushed it down by telling myself not
to get “too big for my britches.”
I wound up feeling like I betrayed myself.
What I need in these moments, is a shot of reassurance
along with a large dose of self-love and non-judgment.
I need to be more worried about taking care of myself and less worried
about what others think.
4. Give yourself what you need.
It’s not enough to ask yourself what you need. You actually have to
give yourself permission to have it.
That little girl is part of me. It’s the part that wants to have fun and play.
It’s also the part that has been trying to protect me from being hurt
AND the part that has been keeping me stuck.
I need to give this part of me love, acceptance and reassurance
that we can handle anything life throws at us.
Then trust myself, relax and enjoy the ride!
Lather, rinse, repeat! This is a constant process of bumping up against
our fear, negative thoughts and limiting beliefs.
We are never finished.
When I choose not to numb or distract myself with food,
I open myself up
to fun, joy and endless possibilities.
What negative thoughts, fear and limiting beliefs are ready for you to transform?
A few months ago, I decided it was time to take a hard look at my relationship with food. It was time to figure out how to eat without it turning into an internal emotional battle.
I stopped following my “food rules” and noticed the thoughts that ensued:
“What am I doing???”
“I am going to lose control and end up weighing 300lbs!”
“Everyone is going to see that I’ve gained weight and judge me for it.”
“People will think I’m lazy and a loser.”
“Ok, I can do this for the holidays but as soon as they’re over I’m going on a strict diet.”
“I can NOT permit myself to eat any cookies, meatballs, crab dip (insert any food that is not a raw vegetable here).”
After the holidays were over, it turned into:
“OMG! I gained 10 lbs! I’m fat!”
“I look terrible and I need to lose weight!”
“My family loves me no matter what size I am. Who am I kidding, they’re probably as disgusted with me as I am!”
“I just want to hide out at home.”
“I can’t buy any new clothes until I lose weight.”
There they were. The thoughts that have come out of my longtime struggle with food, weight and body image. And I know exactly where these thoughts were created.
They came from people in my past who thought they were being cute by calling me pleasingly plump when I was in that awkward stage right before puberty hit. And the words of the boys on the school bus who knew exactly the right buttons to push by calling me fat and ugly.
As with the many attempts before, I knew if I put myself on a diet, eating or fitness plan it was doomed to fail because I was not doing it for the right reason. I would be losing weight because I was afraid of what others thought, not because it was something I wanted.
Then I thought, “What if these thoughts aren’t true? What if I wasn’t a loser or lazy? What if I’m just me, not what I look like?”
So I asked myself the question, “Who do I know myself to be?” (A question I often ask my clients)
I know myself to be: kind, funny, smart, generous, loving, strong…
Does the size or shape of my body change any of that?
No! Hell NO!
If someone judges me or doesn’t like me for the size or shape of my body, it hurts. But quite honestly, they are not someone I would choose to be friends with anyway.
By replacing negative thoughts of my body with positive ones about the whole me, it not only made it easier to walk into a room full of people, I felt gratitude for the body that has brought me through 54 years and carried and birthed two healthy children.
I would love to say that the angels sang and my eating habits were suddenly transformed.
That didn’t happen. I’m still coming to terms with the fact that I inherited my dad’s muscular build and not my mom’s thin beautiful legs. And, I’m likely addicted to carbs.
I have also learned to listen to the shouting in my head rather than pushing it down and hoping it goes away. Now I ask myself, “What am I really looking for these cookies or this bag of peanut M & M’s to do for me?”
I have learned I like the way I feel when I eat healthy, whole foods rather than processed, sugar laden food.
It would be easy but miserable to go back to my automatic routine of forcing myself through a diet, losing weight, keeping it off for a while, rebelling against the diet and then regaining the weight.
Right now, I’m in an unknown space and it’s really uncomfortable. I don’t know what’s around the corner but I do know I am committed to breaking up this pattern of self-abuse.
Are you struggling with the same thing? What are you doing to break through your old patterns? Let me know I’m not alone.
I’ll keep you posted…
Then she asked me if I thought everyone should have a coach. I told her that I believed that if someone was happy and fulfilled with their life then they didn’t really need a coach.
She did not like that answer.
She stated that she believed everyone should have a coach. That everyone could stand to work on their health, their career, their relationships, some aspect of their life.
This point of view can be typical of a new coach who is trying to save the world one person at a time. Or a coach who is frustrated that their coaching practice is not growing as fast as they would like. (Been there, done that)
While I believe that everyone could benefit from a coach, I do not believe that everyone should be coached.
Coaching is about trying to figure out what’s stopping you from achieving what you want in life. Then it’s about getting into action so you generate results; lasting results.
Coaching does not work unless the client is willing to do the work and it requires commitment.
Many clients come to me because they are feeling stuck and hopeless and are tired of it. They are ready to jump in and do what they have to to transform their lives.
I have transformed my life from a woman who was terrified of social situations to someone who now relishes walking into a room full of strangers.
The fear is still there but now when I’m doing something outside my comfort zone, it turns into excitement.
Coaching is not something you have to do. You are the only one who can decide if and when you are ready. You can only change your life if you are open and willing to commit to it.
I have written a free 17 page e-book entitled, “What Is Coaching?”
In it, you will learn the difference between coaching, consulting and counseling, what training and certification a coach needs and the difference between a life coach, health coach, business coach etc. and more.
This book will not only help you decide whether coaching is right for you but gives you tips on how to find the right coach for you.
To receive your free PDF, simply enter your name and email address below.
This week I am inspired by women who are following their bliss and making a real difference in the world and am grateful to be a contributor to the Fall Issue of Get Real magazine.
Changing The World One Step At A Time, tells my experience of the first time I went into the Monroe County Jail as a volunteer with the Step By Step program. It is not only a tribute to the organization but to the work of Sally Kohler, the workshop facilitator, who tirelessly works to lift up women who have fallen.
Click this link Get Real Magazine Fall 2015 and download to read my article and be inspired by all the amazing articles and photos.
Thank you to Brenda Steffon, Melissa Pletscher-Nizinsky and Julia Kracke for creating such a beautiful, inspiring magazine. You and your staff have created excellence on these pages and I am honored to be a small part.
Who are the women that inspire you? Now go and let them know the difference they have made in your life. #liveinspired
By creating an intention, we plant a seed for how we want things to go whether it is a conversation, a relationship, a new year or a vacation. It helps point us in the direction of who we want or need to be in order to create that intention.
If we are going to be having a difficult conversation or event, creating an intention can help alleviate anxiety and set a positive tone for the interaction.
Here are a few easy steps to creating an intention:
1. Begin by answering the question, “What am I looking to come away with at the end?” Write your answers down and be specific.
For example: Janet has an important meeting coming up with her boss, who has not always been a fan of hers. What she wrote was, “I want to come out of the meeting having her understand my position and knowing that I want the best for her, the company and myself.”
2. Now ask yourself, “If I was successful at that, what would that provide?” Write down a list of words that come to mind.
Janet imagined being successful in her conversation with her boss and asked herself, “What would that provide?” Her list looked like this: understanding, harmony, cooperation, partnership, unity, discovery, trust, abundance, peace.
3. Look at your list of words and see which one or two resonate with you. Don’t worry if you think no one else will understand. Choose the one that feels right to you. If none of them feels right, then go back and begin again, making sure you have answered each question honestly.
In this example, Janet chose “unity” and “abundance” for her intention in the conversation with her boss. Because she planted this seed of intention (unity and abundance), she was able to let go of the negative thoughts and anxiety and felt more confident as she walked into the meeting.
Now it’s your turn. Where would you like to create an intention? Don’t worry about getting it perfect or right. It is yours and it can’t be wrong. If you get stuck, put it down and pick it up again later.
Once you have your intention, write it down and post it somewhere you can see it or carry it in your pocket. If you are creating the intention for an event, remind yourself of your intention before you go in. Then when you come out, check in, did you create the intention?
If you did, great! If you didn’t, ask yourself, what had it go the way that it did? Learn from it and try again.
Before you know it, you will be planting seeds of intention all the time and everywhere. Chances are you will sprout more purposeful actions and a life of possibilities.