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How to Overcome Procrastination to Live a Happy Life

How to Overcome Procrastination to Live a Happy Life

How to Overcome Procrastination

Overcoming Procrastination to Live a Happy Life

I want to talk about something that’s been showing up in a lot of my recent conversations—with clients, with friends, and yes, in my own life too: procrastination.

If you’ve ever stared at a to-do list that never gets shorter, or found yourself cleaning out the fridge instead of sending that important email, you’re not alone. We all do it. But I’ve come to see that procrastination isn’t really about being lazy or undisciplined. It’s usually a sign that something deeper is going on.

What I Noticed In Myself

Recently, I had a week where I kept putting off something I said I really wanted to do. Every morning I’d write it on my planner, and every night I’d cross it off—not because I did it, but because I was moving it to tomorrow. Again.

I started asking myself: What am I avoiding? What am I afraid of?

The answer surprised me. It wasn’t about the task itself—it was the pressure I was putting on myself to do it perfectly. That sneaky perfectionism had convinced me that if I didn’t have the “right” energy, or enough time, or the perfect strategy, I shouldn’t even start. And guess what? That belief was stealing my peace and blocking my joy.

Define Procrastination (It’s Not What You Think)

So let’s get clear. Procrastination isn’t a time issue—it’s an emotional regulation issue. It shows up when we’re overwhelmed, anxious, afraid of failure, or even afraid of success. It’s our nervous system trying to protect us from discomfort.

But the irony? The longer we avoid, the heavier it all feels. And that heaviness slowly chips away at our confidence and our happiness.

7 Ways to Overcome Procrastination

Here are some tools I use with clients (and myself!) when procrastination pops up:

  1. Start with compassion. Be curious, not critical. Ask: “What’s really holding me back?” No shame. Just honesty.
  2. Break it down. If the task feels too big, shrink it. What’s one small thing you can do in 10 minutes?
  3. Use the 5-minute rule. Commit to working on something for just 5 minutes. That’s it. Most of the time, starting is the hardest part.
  4. Time-block your tasks. Give your task a home in your schedule—not just a spot on your list. Even 20 minutes counts.
  5. Set a timer. Try a Pomodoro (25 minutes of focus, 5-minute break). It creates rhythm and momentum.
  6. Create accountability. Tell someone what you’re doing. Share your goal. It helps when someone’s cheering you on.

  7. Celebrate progress, not perfection. Every little step counts. Momentum builds joy.

Why This Matters for a Happy Life

When we procrastinate, we disconnect from our goals, and—more importantly—from ourselves. We ignore our needs, silence our inner voice, and delay the life we’re trying to build.

But when we show up for ourselves, even in small ways, something shifts. We rebuild trust. We move with purpose. We feel lighter.

Overcoming procrastination isn’t about being more productive—it’s about being more present. It’s about creating a life where we feel empowered, aligned, and proud of how we show up. That’s the real win. That’s where happiness starts to grow.

A Gentle Invitation

So if there’s something you’ve been putting off—whether it’s a dream, a decision, or just that annoying email—I invite you to pause. Breathe. Ask what you need. And then take just one step.

You don’t have to do it all. You just have to do the next thing.  And if that next thing seems murky, send me a message.  We’re in this together.

Your partner in happiness,

Coach Lisa

Juggling Work and Family

Juggling Work and Family

Juggling Work and Family

The Balancing Act: Juggling Work, Family, and “Me Time” Like a Pro

At Live Happy Coaching, we believe that life is meant to be lived to the fullest—balancing work, family, and personal time to create a fulfilling and joyful existence. In our fast-paced world, finding that sweet spot can feel like a juggling act, but with the right strategies, achieving some version of equilibrium is possible!

Let’s dive into some energizing tips to help you create a balanced life.

1. Prioritize Your Values

Start by identifying what truly matters to you. Is it family time, career advancement, or personal growth? Write down your core values and use them as a compass to guide your decisions. When your choices align with your values, you’ll naturally find more balance and fulfillment.

Try This: Create a values list and rank them. Choose one to focus on this week.

2. Set Boundaries

In a world where work often spills into personal life, setting clear boundaries is crucial. Define specific work hours and communicate them to your colleagues and family. This way, you can fully engage in work during work hours and dedicate your personal time to family and self-care. Remember, it’s okay to say no! 
Try This: Write down your work hours and share them with your team and family.

3. Schedule Family Time

Just as you schedule meetings and deadlines, carve out dedicated time for your family. Plan weekly family activities, game nights, or even simple dinner conversations. Prioritizing quality time strengthens relationships and creates lasting memories. Family is your foundation—nurture it!
Try This: Set a recurring family night in your calendar—no distractions allowed!

4. Embrace ‘Me Time’

Self-care isn’t selfish; it’s essential! Make time for activities that rejuvenate you—whether it’s reading, exercising, meditating, or pursuing a hobby. Schedule ‘me time’ just like any important appointment. When you invest in yourself, you’ll have more energy and positivity to share with others. 
Try This: Block out 30 minutes in your week for a personal activity you love.

5. Practice Mindfulness

Mindfulness helps you stay present and focused, making it easier to balance various aspects of your life. Incorporate simple practices like deep breathing, meditation, or mindful walks into your daily routine. These moments of clarity can help you manage stress and enhance your overall well-being. 

Try This: Start your day with 5 minutes of deep breathing to set a positive tone.

6. Leverage Technology Wisely

Use technology to your advantage! Utilize apps for task management, scheduling, and family organization. However, be mindful of screen time—set limits to ensure that technology doesn’t encroach on your interactions and downtime. Find that sweet spot where tech enhances, rather than detracts from, your life. 
Try This: Choose one productivity app to streamline your tasks this week.

7. Reflect and Adjust

Life is dynamic, and your approach to balance may need to evolve. Regularly reflect on your routines and commitments. Are you feeling overwhelmed? Are there areas where you can simplify? Don’t hesitate to adjust your strategies as needed. Flexibility allows for growth and adaptability. 

Try This: Spend 10 minutes at the end of each week reviewing what worked and what didn’t.

8. Seek Support

Don’t hesitate to reach out for support! Whether it’s friends, family, or a coach, having a support system can provide encouragement and accountability as you strive for balance. Sometimes, sharing your journey with others can lead to valuable insights and solutions. 

Try This: Schedule a coffee chat with a friend to share your balance goals and brainstorm together.

Conclusion

Creating a balanced life requires patience and compassion. With these strategies, you can cultivate an equilibrium between work, family, and personal time. Remember, balance looks different for everyone—embrace what works for you! 

At Live Happy Coaching, we’re dedicated to helping you live your best life. If you’re ready to take the next step toward achieving balance and fulfillment, reach out to us: lisa@livehappycoaching.com

Navigating Difficult Emotions During The Election Season

Navigating Difficult Emotions During The Election Season

Navigating Difficult Emotions During Election Season.

As we dive deeper into this election season, it’s natural to feel a whirlwind of emotions. Anxiety, frustration, and even anger can surface as we navigate the complexities of our political landscape. I want to remind you that it’s okay to feel these emotions—what matters most is how we respond to them.

Embrace Your Feelings

First and foremost, allow yourself to fully experience what you’re feeling. Emotions are not inherently good or bad; they are signals that provide us with important information. By acknowledging and validating your feelings, you create space for personal growth and understanding. Remember, it’s okay to feel overwhelmed—you’re not alone in this.

Practice Self-Compassion

In times of uncertainty, it’s easy to fall into judgment, both of ourselves and others. Instead of criticizing your feelings, practice self-compassion.

Navigating Difficult Emotions During The Election Season

Treat yourself with the same kindness you would offer a friend facing similar challenges. Recognize that everyone is navigating their own emotional landscape, and compassion can be a powerful antidote to judgment.

Shift Your Perspective

I believe in the power of perspective. Instead of viewing this election season solely through the lens of conflict, consider it an opportunity for growth and connection. Engage in conversations that foster understanding, and seek out diverse viewpoints. This can help transform feelings of division into opportunities for empathy and learning.

Focus on What You Can Control

While we cannot control the outcome of the election, we can control our responses and actions. Focus on what brings you joy and fulfillment. Engage in activities that uplift your spirit, whether it’s connecting with loved ones, volunteering, or practicing mindfulness. By directing your energy toward positive actions, you can cultivate a sense of empowerment amidst uncertainty.

Create Space for Dialogue

Let’s also remember the importance of open dialogue. Encourage discussions within your community that prioritize kindness and understanding. Share your feelings, listen actively to others, and create a safe space for everyone to express themselves. This can foster a sense of connection and reduce the isolation that often accompanies difficult emotions.

You Are Not Alone

As we navigate this challenging time together, hold onto the belief that you have the strength to face your emotions constructively. Lean on your support network, engage in self-care, and remind yourself that every feeling is a stepping stone toward greater resilience.

Let’s choose to rise above the challenges and create a community rooted in compassion, understanding, and hope. Together, we can transform this election season into a period of personal and collective growth.

If you have any questions or need support, send me an email at lisa@livehappycoaching.com.

I’d love to hear from you!

Why Am I So Judgmental?

Why Am I So Judgmental?

JudgeyWoman

In a world filled with judgmental gazes and raised eyebrows, we often find ourselves caught in the web of our own critical thoughts and opinions about others. From scrutinizing our own reflections in the mirror to casting shade on unsuspecting passersby, the journey from judgment to empathy is a rollercoaster ride of lessons and a few awkward silences along the way. 

The Origins of Judgment

Meet Beth, a perpetually puzzled soul who spends more time critiquing her own life choices than scrolling through cat memes on the internet. From her questionable fashion sense to her failed attempts at mastering the art of adulting, Beth’s inner critic is louder than a toddler on a sugar rush. Every mirror becomes a battlefield of self-loathing and existential pondering as Beth contemplates the ultimate question: “Do these socks match my soul?”

Consequences of Self-Judgment:

– Endless indecision on what to wear, leading to a closet full of clothes and a heart full of doubt.
– Chronic comparisonitis, a rare but pesky condition that causes Beth to believe everyone else has their life together except her. 
– The occasional existential crisis triggered by a misplaced sock or a burnt piece of toast, sending Beth spiraling into a pit of philosophical musings on the meaning of socks in the grand tapestry of the universe.

The Social Conditioning Shuffle

Enter Karen, the neighborhood gossip queen with a knack for turning a mundane grocery run into a full-blown reality TV show. Armed with a kaleidoscope of judgments and a side of snark, Karen’s commentary on other people’s life choices could give a stand-up comedian a run for their money. From critiquing Susan’s choice of organic kale to questioning Steve’s decision to wear socks with sandals, Karen’s judgmental radar is always on high alert.

Consequences of Judging Others:

– The dreaded gossip grapevine, where a harmless comment about Steve’s sock-sandal combo turns into a neighborhood scandal of epic proportions.
– The “Oops, I Did It Again” syndrome, where Karen’s offhand remarks unintentionally hurt someone’s feelings, leading to awkward apologies and a lifetime supply of humble pie.
– The lonely island of judgment, where Karen’s critical lens creates walls instead of bridges, leaving her stranded in a sea of misconceptions and missed connections.

The Fear Factor and Insecurity Tango

As Beth and Karen navigate the treacherous terrain of self-criticism and judgment towards others, they come face to face with the underlying reasons behind their critical tendencies. Fear, insecurity, and a dash of societal conditioning all contribute to their judgmental habits, creating a tangled web of biases and misconceptions that cloud their perceptions of themselves and others.

Evolutionary Echoes: 

Beth’s quick judgments and self-criticism stem from a primal instinct to assess threats and opportunities in his environment. In a world filled with uncertainties and dangers, Beth’s brain is wired to make split-second decisions based on limited information, leading to hasty conclusions and negative self-talk.  In other words, her environment has evolved but her brain has not. 

Cultural Conditioning: 

Karen’s judgmental tendencies towards others are shaped by societal norms, stereotypes, and biases that have been ingrained in her since childhood. From media portrayals to family influences, Karen’s worldview is colored by a complex tapestry of beliefs and attitudes that shape her interactions with those around her.
 
Errors Turned Life Lessons

As Beth and Karen navigate the pitfalls of self-criticism and judgment toward others, they begin to unravel the intricate threads of their own biases and insecurities. Through a series of eye-opening encounters, they learn that empathy, understanding, and a healthy dose of compassion are the antidotes to their judgmental habits.

From Judgment to Good Times

Let us remember that the path from judgment to empathy is paved with humility, lessons, and a healthy dose of self-deprecation. 

The next time you catch yourself critiquing your reflection in the mirror or casting shade on someone’s mismatched socks, take a moment to pause, breathe, and embrace the delightful chaos of being imperfectly human.

 After all, life is too short for matching socks and too precious for judgmental glances. Let’s choose empathy, understanding, and a good laugh instead. 

Need some help shifting from judgment to empathy?  I got you!!  Send me a message, I’d love to hear from you – Lisa@livehappycoaching.com
The Power of Happiness Lists

The Power of Happiness Lists


In the hustle and bustle of our daily lives, it’s easy to get caught up in the chaos and lose sight of what truly brings us joy.

Enter the happiness list—a simple yet powerful tool that can transform the way we navigate through life. I why having a happiness lists. I’ll explain why it’s can improve your well-being and how to effectively incorporate it into your daily routine.

Why Have a Happiness List?

  1. Clarity in Desires: A happiness list serves as a compass for your desires and aspirations. By jotting down the things that bring you joy, you gain clarity on what truly matters to you. It’s a roadmap to your own happiness, helping you focus on the activities, experiences, and people that make your heart sing.
  2. Daily Reminder of Positivity: Life is full of challenges, and it’s easy to get bogged down by negativity. Your happiness list serves as a daily reminder of the positive aspects of your life. When you find yourself feeling overwhelmed, a quick glance at your list can uplift your spirits and shift your focus back to the things that make you happy.
  3. Mindful Reflection: Creating a happiness list encourages mindful reflection on your life. Take the time to think about what truly brings you joy and fulfillment. It’s an opportunity to acknowledge the simple pleasures and the significant moments that contribute to your overall happiness.

How to Use Your Happiness List:

  1. Start with Gratitude: Begin your happiness list by expressing gratitude. What are you thankful for in your life? Gratitude sets a positive tone and primes your mind to focus on the positive aspects of your experiences.
  2. Diversify Your List: Include a variety of items on your happiness list. It could range from small, daily pleasures like enjoying a cup of tea to more significant achievements or long-term goals. Diversifying your list ensures that you have a well-rounded source of joy in your life. Also include things that used to make you happy.
  3. Regularly Update and Revise: Your interests and priorities may evolve over time. Regularly update and revise your happiness list to reflect your changing desires. This practice ensures that your list remains a relevant and dynamic tool in your pursuit of happiness.
  4. Incorporate Into Daily Routine: Integrate your happiness list into your daily routine. Set aside a few moments each day to review your list and actively engage in activities that align with it. This creates a habit of prioritizing joy and actively seeking out positive experiences.
  5. Share and Inspire: Don’t hesitate to share your happiness list with friends and loved ones. Encourage them to create their own lists, fostering a culture of positivity and joy. Sharing your happiness list can inspire others to prioritize their well-being and find joy in their lives.
  6. Engage your senses: Our senses can evoke powerful memories that create positive emotion. The smell of coconut can remind you of the beautiful vacation you enjoyed in Hawaii, the sound of a familiar song can take you back to sharing a special moment with a friend.
  7. Keep in visible: Put it somewhere that you see it everyday. Had a bad day at work? Head to your list for options to feel better!

In a world filled with distractions and challenges, a happiness list serves as your personal guide to joy. It empowers you to navigate through life with intention, focusing on the things that truly matter. So, take a moment to create your happiness list, and let it be a beacon of positivity, guiding you towards a more fulfilling and joyful life.

Would you like a custom Happiness List to help get you started? Send a message to lisa@livehappycoaching.com

Why We Don’t Like The Way We Look

Why We Don’t Like The Way We Look

This is a recent picture of me during our retreat in Costa Rica. When I shared it on social media, I received many generous comments, all celebrating this image as BEAUTIFUL.

Ironically, when I looked at this picture, that’s not what I felt. I felt embarrassed by the image, I experienced incredible resistance to sharing it. I became hyper-focused on those parts of me that I am struggling to find acceptance with as I age. My self – judgment had taken over.

When I looked at this picture I saw:

  • The lines around my eyes.
  • Thinning, gray hair underneath my hat.
  • Extra pounds around my waste,
  • Sagging breasts.

These self-rejecting thoughts left me feeling sad, embarrassed, and ashamed.

When we judge ourself, we are held hostage by our self-deprecating thoughts. These thoughts lead us down a dark path of shame and self-sabotage.

These thoughts are not grounded in truth, Our Judge is a liar

As I sat with the awareness of what I was feeling, I was able to remind myself how I felt when I took this picture.

I was in love.

At that moment, I was deeply in love with life, myself as a strong feminine leader, and in full acceptance of myself, and my aging body. I was in love with ALL OF ME.

What is radiating from this picture is the energy of SELF-LOVE.

As I reconnected to this memory, I felt the love rise in me again. That is when I decided that this image needed to be shared.  I had shifted from self-judgment, to self-compassion.

You may be surprised to read this story. You may look at this picture and assume that thoughts like this don’t exist for me.

Please receive this gently, you are WRONG.

The one thing that every human on this planet shares is judgment. It does not discriminate. Judgment robs us of our happiness, joy, pride, excitement, and love, equally and without exception.

I hope that this reality brings you 2 things; greater empathy for others, and comfort in knowing that you are not alone in thinking this way about yourself.

It has taken me many years to arrive at this point in my life. Although the judgment exists, it no longer wins.

The greatest catalyst to commanding my mind in this way came from taking the Positive Intelligence program. That is why I offer it to my clients now.

It doesn’t matter how long you meditate, how healthy you eat, how much money you have in the bank, or how many people love you. If you stand in front of the bathroom mirror and all you see is a person that you think is a failure, or not good enough.  None of those other things will make a dam bit of difference on what it feels like to be you on the inside.

If you want to be happy, if you want to feel self-love, you must first pass through the gate of self-acceptance.

For more information on my Positive Intelligence program contact me at lisa@livehappycoaching.com

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