Brieanne Yuchasz 9/28/23 Brieanne Yuchasz 9/28/23

Mental Mastery for Weekly Success

I dork out when it comes to mental prep and building schedules and routines– there’s something about consistency, predictability, working towards desired outcomes that helps with peace of mind and desired results. So, today, I’d like to share an approach for prepping for the week, for your career (paid or volunteer) that can encourage your desired mental state and set you up for success. I’d love to hear if it works for you, or if you have other methods that work – please share! Let’s get started -

What you’ll need: 30 minutes, your calendar, pad of paper, and limited distractions.

Read through this note one time, then come back and reflect on each question, one by one.

Now, sit somewhere quiet and start to reflect on -

1. Vision & Goals: What do you want to focus on this week that will move you closer to your career vision or to achieving your career goals? There are always many things, so pick just a couple. Write them down.

2. Mental Prep: How do you want to feel this week? What can help you feel that way (i.e. prep, breathing)? What do you want to be proud of this week? How do you want to show up this week with your colleagues? Write it down.

3. Scope: What do you need to do this week? What do you want to do this week? What obligations do you have this week? Get a sense of what’s all on your plate. Breathe if you get overwhelmed. Create your to-do list; either write it down or type a digital version.

4. Plan: Look at your calendar for the week and block the time to do each key action. Look at where things are too packed and identify if there are ways to make it easier. Can you coordinate with someone else? Does the “thing” have to happen at that specific time? What actions can you double up? If you know you’re going to be waiting at an appointment for 15 minutes, what other 15-minute task can you do from that location? Map out the week; look at each day and look at the big picture. Have you scheduled some time for yourself? How can you fit that in? Does the week 1) allow time to achieve your goals? 2) allow time to complete your key actions? 3) create the space for your desired mental state? Use your puzzle making skills and move things around. This will take some practice to figure out.

5. Act: Next, start taking action according to your calendar and to-do list. As you complete each action, cross it off, put a big fat line through it, and feel the satisfaction of the completion and what you achieved.

At the end of the week, reflect on how the week went; what were you proud of? How did you feel? What did you achieve? What do you want to do again the next week and what do you want to change?

We each have our routines and we need to make them our own; take what works for you. I wish you the best on the journey for mental mastery when it comes to weekly success!

ViewPoint Coaching and Consulting News:

This section shares highlights of offers or upcoming events that you may be interested in signing up for, as well as updates of what I’m working on. It may spark an idea for something you’d like to do or offer to your organization!

· We have a rolling ViewPoint Thrive Program: 8-weeks to a fulfilling career. Focuses on career mindset, vision, path, plan, and habits with 1:1 coaching, weekly group sessions, and optional yoga classes. Set up a consultation to learn more.

· We have a Thrive Week coming up October 16-20th; lunchtime virtual sessions focusing on career mindset, vision, plan, paths, and habits. 12-1pst daily. Walk away feeling refreshed and focused!

· I’m developing a Leadership mindset workshop for a women skills program, a “What’s Possible - Be Bold You” workshop for Be Bold Girls, and a Neurodiversity workshop for a local company; these can be leveraged for other organizations.

· I’m attending the Annual International Conference on ADHD in Nov/Dec; the knowledge gained should bring a ton of insights into my coaching. Let me know if there’s a topic you’re interested in.

· We have our 2nd Yoga Retreat! Relax. Reflect. Reignite your Career. A Women’s Yoga + Coaching Retreat March 21-24, 2024 on Orcas Island at Doe Bay Resort & Retreat. Sign up by December 15th for the discount! We have 8 spots total!

Until the next update, I wish you focus, intentionality, and a stimulating career!

Brieanne Yuchasz 9/9/23 Brieanne Yuchasz 9/9/23

5 Back to Work Tips to keep you sane and focused

Fall is a time where many of us re-kick off work, whether paid or volunteer, and institute routines again now that summer vacations have ended. Here are 5 tips to help get you kick started.

1. Preparation: each night, take 10-15 minutes to map out the next day and the 5 actions you want to get done. As an extra bonus, text the 5 actions to an accountability partner (it really works!)

2. Morning Routine: set aside time for yourself in the morning before any distractions (no email or social media or people) to meditate, or sip coffee/tea, or to exercise… make it your time.

3. Mindset: where’s your confidence level at? What limiting beliefs are holding you back? Do some journaling on gratitude, accomplishments, fears, beliefs, and spend time visualizing, saying affirmations, or jedi mind tricks to level up. 5 minutes can make a huge difference!

4. Career (paid or volunteer): it’s ideal to have a career vision, path, and plan. To start, visualize your ideal workday (include what, who, how, feelings and the skills, knowledge, experiences, and network you’re utilizing) and where you want to be in 3 years. What can you do today to create that ideal workday and get one step closer to your future? This will keep you focused.

5. Habits: assess the habits you want to start, stop, continue, and do the work to understand each part of the habit, the cue + thought + action + consequence, and re-design your habits. Choose 1 to start with this week.

Each of these tips can take as little as 15 minutes or as much time as you have to give them. Have fun experimenting to see what works for you!

If you’d like to go deeper and get better results, set up time to chat:

Contact — ViewPoint Coaching & Consulting (viewpointcoachingandconsulting.com)

ViewPoint Coaching and Consulting News:

This section will share highlights of offers or upcoming events that you may be interested in signing up for, as well as updates of what I’m working on. It may spark an idea for something you’d like to do or offer to your organization!

· We have a rolling ViewPoint Thrive Program: 8-weeks to a fulfilling career. Focuses on career mindset, vision, path, plan, and habits.

· I’m being trained as a National Alliance on Mental Illness (NAMI) Peer to Peer Trainer; these skills will help with facilitation

· I’m developing a Leadership mindset workshop for a women skills program; this can be leveraged for other organizations

· I’m developing a “What’s Possible - Be Bold You” workshop for Be Bold Girls; this can also be leveraged for other youth organizations

· I’m developing a Neurodiversity workshop for a local company; this can also be leveraged for other organizations