10 Simple Things You Can Do During Crisis – Part 10

Better Together in one Direction
By Being Proactive

Most of us are forcefully thrown out the the habitual. Many experience this as a very threatening situation, financially and health-wise. Quick restructuring of processes is needed. People need to come up with new ways of doing their job, working from home or even change jobs. Everything seems even more technical and less human, less interactive.

What Can We Do?

Now is a time where proactivity and creativity is of huge value. Not just to raise turnover, profit and income and lower costs. Now, it is also about “surviving” or simply continue to live in a healthy way.

How can you make a difference? At what place are you?

This 5-Step-System how to be proactive at work by Chrissy Scivicque intends to help becoming proactive. Here is the idea for you to check out if it is for your. Personally, I believe in a good balance of pre-planning and staying agile on the way according to the situation.

1. Predict

First develop foresight.

Learn to anticipate problems and events. Right now, you can’t anticipate how regulations change due to the Virus situation. However, you understand how things work; look for patterns; recognize the regular routines, daily practices and natural cycles that exist in your business. Don’t allow yourself to become complacent.

Anticipate future outcomes by imagining scenarios. The past is not always a valuable predictor for the future. Therefor use creativity and logic. Come up with multiple scenarios for different possibilities. Let others share their perspective and visions.

2. Prevent

Proactive people foresee potential obstacles and exert their power to find ways to overcome them before those obstacles turn into concrete roadblocks. How can this look during times of Covid? New markets, wider range of products and services? Expanding your range abilities to form new cooperations? What is your colleagues view?

3. Plan

Proactive people plan for the future.

Avoid one-step, “here and now” thinking and instead, look ahead and anticipate long-term consequences. What can you do today to ensure success tomorrow? Every decision is a link in a chain of events leading to a possible final conclusion. Mindmaps and cause-and-effect-loops in order to visualize consequences and make the best decision. You have to know where you came from, where you are, and where you want to end up. Include your company and your own values and must-haves in your planning.

4. Participate

Make a contribution

In order to be proactive, you must get involved. You have to take initiative and be a part of the solution. Cooperate. Inspire. See the whole picture, the system. Recognize that you are only a piece of the whole and that you influence—and are influenced by—the actions of others. Don’t simply react to them. Engage with them. Exert your influence and make a contribution.

5. Perform

Focus on effective action.

Be decisive and willing to do the work NOW. Procrastination is not an option. Be responsable for your performance and hold yourself accountable. Stand behind your decisions. Being proactive means you have taken careful, thoughtful steps to choose the appropriate path, planning steps through; you’re not reacting impulsively to your environment.

Let us know your thoughts!

What concrete action steps do you plan to take?

Is room for improvement in your work life?

Is there a gap in your plan or mind-map?

What factors have you been missing to take into consideration in the past?

How else can you engage others to join the planning and creative process?

What tools do you suggest for better cooperation (E.g. new technical tools such as WordPress P2)

What are your tips to co-create an environment that enhances proactivity?

10 Simple Things You Can Do During Crisis – Part 8

From Thinking to Acting: Work on yourself!

By doing something new, that is good for you, you won’t eliminate your responsibility to take care of your urgent and important problems.

Introducing a new healthy habit helps you to gain clarity, focus and energy to do so.

Simple, Doable, Healthy Habits: Eating more consciously,
Practicing Regular Smooth Physical Exercise,
A brief Morning Meditation Ritual.

Awareness of Unhealthy Habits: Sitting in front of a Computer for hours and hours without break,
Numbing yourself.

Even though most of us are aware of what we can influence directly and what not, it is hard to stay balanced, clear and strong in times of crises. Emotions can overrun intelligence and we keep digging in the same whole even though it is not useful, going around in the same circles.

Accept it, change it or leave it

If you have no hope, vision or energy in a difficult current situation it is human to get lost in self-pity, depression, despair or blame. Sometimes, we need to reach out for help instead of getting stuck or freezing.

What Keeps You From Positive Change?

What does it take for you to spend at least an hour a day with the intention of doing yourself some good by experimenting something new?
What keeps you from doing so?
What thoughts, expectations or feelings sabotage your way?
Yes, you won’t change your external situation immediately. You will learn to get into a more positive internal state, become present here and now and give doubts, fears and worries a break. That’s the benefit. A gap to use your energy in a positive way to nurture your system and gain clarity, focus and direction.

What New Habit Can You Experiment With?

Experiment something new helps to keep mind and heart open and fit to adjust to new situations. You can learn to wake up into a new day without repeating yesterday’s story. Now, during this world-wide incredibly challenging situation, it is a great moment and chance to engage in keeping your body, mind and spirit fresh and strong.

Are you Aware of Your Habits?

Simple actions can get you into a state of being present. Use a break from thinking in order to empty the habitual box-thinking-processor.

Drawing mandalas can help to focus and center. By coloring or painting without expectations of the outcome you can explore how creativity works for you and whether you sabotage the creative process. Hypnotic writing exercises help you explore the space beyond habitual (box-)thinking and see what else is there that you are not aware of yet. Some simple breathing techniques can help you relax, not just physiologically but also the diaphragm.

Explore different types of meditation or yoga to connect with your essence, so you can relax from ego-patterns and enjoy yourself.
Updating the way you do the things you do, helps to stay innovative, creative, overcome fear of change and find joy in the process. E.g. prepare your presentations in a new creative or innovative way.

If you live a sedentary lifestyle, this current crisis can be a chance to reconnect with the body. Try regular walking exercise/meditation for 20 minutes or start slack-lining regularly to train core, focus, physical and mental balance. If you can’t get outside try regular Tai Chi or simple Yoga exercise online. Be amazed how quickly your body, heart-rate and wellbeing will change if you stick to it!

Stay Motivated by Honoring Small Positive Changes

Inspire your neighbor and people who lack motivation to join you!
Drink water with lemon or a healthy shake during coffee-break!
Take a little walk around the block at lunch-break!
Listen to relaxing music!
Honor that you do what you do more consciously and less impulsively!

Pick ONE to start with TODAY! Repeat tomorrow!

What are your coping strategies? Please comment below and share what works for you with others! What healthy changes have you introduced in the last years?

10 Simple Things You Can Do During Crisis – Part 7

Experience something new!

When you feel stuck in a negative rollercoaster, it can be hard to step out of that frame of mind. It doesn’t really matter, what made you feel stuck in the first place and whose fault it is. It is definitely on us to deal with the situation. I have a hard time to forgive myself my errors, however, only when we stop blaming ourselves or others, we become less emotional, see clearer and are able to exit the downward spiral and make better decisions.

Here is a simple approach to exit a cycle of negativity, when you feel stuck:

Experience something new!

If your mind brings up all kinds of excuses, for not executing a positive habit, you just experiment anyway. Make it a simple, small exiting experiment! Just a little time a day is good enough to give the negativity cycle a break and harness positive vibrations. It’s not about running away from reality, it is about becoming clear, grounded and positive.

Here are some inspirations to step out of the negativity mouse-wheel and start introducing new healthy, energizing habits.

Wake up earlier than usual!

The early morning hours have a big influence on how our mind works. If you have motivational issues, check out the Early Bird’s Club. Once you made that waking up early idea a new habit, you will love the extra time for yourself, that you are totally free to enjoy, without any duties.

Try a new sport such as:
regular walking, hiking, rollerblading, swimming, work-out at the gym, yoga, online-trainings of all sorts, slackline,

Take a break from mental and emotional exhaustion by practicing a new instrument:
drumming, Kalimba, Ukelele, intuitive instruments, singing bowls, flutes

Get out of the thinking mode by concentrating on a creative task:
drawing mandalas, coloring them, painting with acrylic color or watercolor, ceramic work, do some gardening or plant on the window shelves, draw into sand or build a picture by putting stones in the ground, build a tower make of stones…
Experiment with hypnotic writing, practice with a new kind of meditation, e.g. walking meditation outdoors.

All these activities help to explore the space beyond habitual thinking and habitual emotional reacting. You practice to be present versus repeating old thinking and reactive patterns. These breaks have a huge potential: To discover something new that gets you our of the rut you were stuck in.

What you need is determination and consistency. Start with a small task, e.g. 10 minutes Walking Meditation a day and notice the difference in your well-being over time!

10 Simple Things You Can Do During Crisis – Part 6

How to use the Energy from Feelings

Many people’s attitude towards feelings of anger, fear and sadness is rather negative, whereas joy is welcome. Over here in central Europe we are trained to control our feelings. The expression: “He goes in the basement to laugh” refers to the English “stiff upper lip”. We are not supposed to show emotions and try to swallow them at times. Allowing feelings and emotions to be felt, versus resisting them has a huge benefit though, as long as you are able to respond to a situation versus react unconsciously.

Feelings are what they are: a signal

If you have trained to resist or suppress feelings, this experiment is for you. Some have trained to act as if they wouldn’t feel anything, as if they were numb, in order to better fit in. You can do so by drawing your energy from feeling and focus on thinking and making up stories. It’s quite easy. Resisting and suppressing may harm your health and drain your energy, can create stress, heart disease, depression, etc.. Feelings and emotions are what they are. Not good, not bad. We can redirect the energy from them in a constructive way:

Transform the energy arising from feelings and emotions consciously

Awareness is necessary for this process. It takes awareness to first note what you are resisting. E.g. a person or a situation. Note how you are feeling. If you are trained to feel numb, look at a list of emotions or check out this article and use the wheel of emotions to learn more. I like to refer to 4 basic emotions: joy, fear, anger and sadness. Here is the experiment: During a challenging situation maybe with people who don’t understand you, first

  1. Notice how you feel without resisting and describe it without judgment.
  2. Be present and accept the discomfort, acknowledge, accept and agree to what is.
  3. Use the energy of the feeling constructively, non-violently. Here are some ideas borrowed from possibility management:
    With anger you can set boundaries, make decisions, say no, say yes, start or end processes, hold space, be attentive, observe yourself, ask for something and more.
    With sadness you can open up and share, be quiet, accept things, let go, heal, listen, reflect, allow space for others, give way, understand pain, be authentic and more.
    With fear you can discover danger, estimate risk, concentrate, be curious, plan, prevent damage, reach agreements, be precise, innovative, improvise, stay present and more.
    With joy you can be inspired, inspire others, have visions, lead, experiment, enjoy, dare adventures, be generous, gracious, playfully go through problems, accept inconveniences, appreciate people for no reason and more.
  4. Choose how you want to feel: choose your desired state!

Do not jump from zero to the end, it takes walking the path to transform!

I like to think that every one reading this is curious about how to change a reactive unconscious pattern bravely and starts experimenting. All it takes is willingness (to explore something new within), and a bit of intelligence (to know you will not die from this) and real love (versus pampering ego programs and patterns that are holding you back).

10 Simple Things You Can Do During Crisis – Part 5

Free Your Energy by Letting go of Resistance

Awareness to feel the way you feel

Habit No 4 was about being conscious about your own vibration, feeling, and ripple-effect you create in the world. Especially now, when everybody is in fear and panic, it is detrimental to stay in your power and not feed the panic. We talked about projections (when we project our own thoughts and emotions onto others or blame them instead of being responsible for ourselves).

Now we investigate how we can choose other stones to throw and create ripples we want to see in the world despite /particularly due to the pandemic.

Emotions and Feelings are moving Energies in the body

Please note: This is not a scientific article but an inspiration to explore and play with new possibilities openly.

In my vocabulary I use the word “feeling” as a temporary sensual feeling in the body that is related to the present moment. E.g. a child runs into your house smiling at you. You feel joy. You wake up in the morning without pain, full of energy and feel joy. You see an drunk person acting aggressively and you feel fear etc.. Those sensations tend to go away, soon after the stimulus is gone. Emotions I refer to as longterm unresolved feelings from the past: e.g. surprisingly intense emotions appear by a relatively small trigger. “Someone pushed your button” means, there has been a button programmed, once upon a time. Emotions tend to be active over a longer period of time. They may be a chance for you to bring some old forgotten story to the surface, that sabotaged your behavior in the past without even being aware of it. Now you can feel what was unsafe to feel at the time and let it go. It takes to become conscious about feelings and emotions to do that.

Thoughts change the way we feel

What was first, the hen or the egg? Wether thoughts create feelings or feelings create thoughts is hard to say. For experimental reasons we make an assumption here: a thought crosses your mind and it creates a sensual response in the body, such as butterflies, belly ache, a tight feeling around the throat. We assume that the sensation doesn’t come from nothing. Sometimes we experience an emotion (some old unresolved feeling that has been triggered) and we create a story or an assumption in the present to “make sense of it”. That kind of thing I call here a “projection”. Meditation and sharing can bring clarity and free us from unconscious patterns that seem to keep us trapped.

Words change the way we feel

Words are powerful. Words can create feelings. Watch your self-talk. Some people can be cruel to themselves (“you idiot”-self-talk). Others talk themselves into believing to be the greatest thing on earth (narcissistic tendencies). It’s the same game. Words are powerful.

Choose kind words

Talks to yourself and treat yourself like you would treat that which you love most in the whole world, like your beloved child (or animal for some). Be aware. Imagine you would be the most loving care-taker of yourself. Spoiling is not the same as loving!

Experiences change the way we feel

Intention in form of a thought or spoken word is powerful. Actions are also super powerful when it comes to changing the way you feel. Here is an action you can practice in order to change the way you feel. Getting yourself into a positive state of mind and feeling, you gain strength, vision and energy. You gain clarity and will-power.

Your new relaxing Experiment to get into your Power

One of the most powerful healthy habits that I experimented with is having is a daily walk for 30-60 minutes preferably in the early morning in nature. There you can start to train your awareness and make your heart beat, fill up and empty lungs and strengthen muscles in a very natural, easy way. You can start with 2 or 3 times a week. If you have only little time, you can practice 10 minutes Walking Meditation – focusing on your own energy field, being here now as you move very consciously. Experiment! Explore for yourself! Make it your personal wellbeing habit! Everybody is different. Get curious what you will discover! All it takes is consistency and moderation.

Here is a 3min video on my story discovering the guru inside while walking in times of serious crisis: A simple and powerful way to feel better

Coaching questions to experiment with:

What action will you take today to change the way you feel?
What frequency would you like to throw out into your environment?
If you would permit yourself to stop thinking about the most urgent problems right now, what would you fill that space with?

10 Simple Things You Can Do During Crisis – Part 4

Be aware of your influence and others influence on you

Everybody notices the tendency of anxiety and negativity in the air as soon as you go out or watch the news. Especially now, being careful and staying positive is necessary to stay resilient. Are you aware of how you “vibrate”? Can you resist negativity? How do you stay positive and strong? Or do you feel too busy and too stressed to take care of such things?

Just like throwing a stone into a lake will cause ripples, your energy creates ripples around you. When someone who is in an intense mood – let’s say enthusiastic or euphoric, it is common, that other people in that room will notice the wave of that feeling. When someone who is intensely angry enters the room, you will probably feel that mood too. Energy works its way, wether you know about it, or consciously decide it, or not. You have a choice though how to deal with it.

2 Minutes to Remember your Power

Today you can dedicate only 2 minutes to contemplate on the energy that is moving within you, how it influences the field around you and what your part is in this play. Sit down in a comfortable chair and close your eyes. Feel inside. What emotion do you feel? Anger? Fear? Joy? Sadness? Maybe you feel several emotions.
What is the quality of your thoughts? Is you mind rather focused or all over the place?Is it easy for you to be present or are you?
Are there any tensions in the body? Where? Are you conscious about your own feelings and the impact you have on others just by being?
What is the quality of your breath? Shallow or deep?

Repeat the 2 minute consciously-feeling-your-energy experiment as often as you want in order to train your awareness muscle.

Benefits of the 2-Minutes-Experiment

The stronger your awareness-muscle gets, the more you get to be in your power. If you used to take on the ripples of others, you can now, stay in your own energy, just by deciding to do so. All it takes is being present and more and more aware of these subtle things.

Responsibility and Freedom

When you contemplate on the ripple effect that you have on others and others have on you, you will become aware of your own power, responsibility and choice. What do you want? How important is it for you to influence your co-workers, employees, boss or family in a constructive way? How much do you care about your own health and wellbeing and those of others? Do you feel in your power or helpless and hopeless?
What choices do you have in order to change the way you vibrate? Are you aware of your choices or do you need help?

Your impact on the world

Notice that I am not referring to changing the world around you, but being responsible for yourself and your impact in the world

These 2 minutes can bring a lot of clarity into the very moment. They can also help to be compassionate, first with yourself and with those around you who are not aware of their feelings and the impact they have. You no longer need to be mad at anybody, but take care of yourself, express yourself in a kind tone of voice and responsibly choose to relax your shoulders, breath deeply and get back into a positive vibration.

x x x

You can change the way you think, feel and act – please share with friends and colleagues at risk to get lost in hopelessness!

Loads of Love


4 simple Steps to Better Time Management

Everything has changed. We are thrown into the unknown and many of us can’t just continue doing what they have always been doing. It is time to check if that, what used to work for us is still appropriate in terms of priorities and time management. A great moment to step out of the mouse-wheel and recalibrate!

“Time management” is the process of organizing and planning your time between specific activities. Good time management enables you to work smarter – not harder – so that you get more done in less time, even when time is tight and pressures are high. Failing to manage your time damages your effectiveness and causes stress.

You may feel resistance to spending time on planning your time. This might change your mind:

  • Greater productivity and efficiency.
  • A better professional reputation.
  • Less stress.
  • Increased opportunities for advancement.
  • Greater opportunities to achieve important life and career goals.

Lack of good planning can result in:

  • Missed deadlines.
  • Inefficient work flow.
  • Poor work quality.
  • A poor professional reputation and a stalled career.
  • Higher stress levels.

Here are 3 Time Management Basics everybody can apply easily:

1. Use Time Management Tools: Make a To-Do-List, Activity logs and an Action Plan to clarify what has to be done and the steps and time it takes to get it done.

2. Set personal smart goals (Specific, Measurable, Achievable, Realistic, and Timely) – Where do you want to be in 6 months? We need a direction to go towards, not just “have-to’s” in order to thrive. Focus on the feeling you get when you visualize your goal. That’s what fuels the process.

3. Make an Action-Priority-Matrix and/ or an Urgent-Important-Matrix to focus on what matters most. The Urgent-Important-Matrix or Eisenhower-Matrix is a great tool to overcome procrastination!

3. Know Thyself – every day a little better

If you know that you are a procrastinator, that you thrive on (ineffective) busyness, or that you stress yourself out without knowing how to relax, act upon it and make continuous development and learning part of your personal goals.

  • When are you most productive? Plan your duties accordingly
  • What distracts you most? Focus on not giving it attention during the scheduled time
  • How much can you handle? Don’t take on too much. Don’t put more on your plate than you can handle. This demotivates and kills positive energy. Instead take on more, when you can do more.
  • Take regular breaks. The benefit of breaks are huge. Even it it is only 3-5 minutes every hour or two. If you have a hard time to do so, maybe Einstein is a motivation for you: it is said that he had his biggest ideas, when taking a break. Have a glass of water, take some deep breaths, move your body walking a bit. Then go back fresh and energized.
  • Make sure you are focused and concentrated? Improve by experimenting with simple exercises instead of thriving on stress and time pressure. Start meditation for free online!
  • Remember your “Why’s” – what do you want to engage your body, mind and feelings for? Why?

10 Simple Things You Can Do During Crisis – Part 3

Train your ability to be aware in the present moment

During challenging times it helps to keep focusing on useful and constructive matters rather than getting lost in loads of informations, we don’t even know if it is true or not. The latter can easily distracts us from the important things or even bring us down. If you are not yet totally focused and concentrated, you can start with a little mental exercise today:

Meditation is the one ritual that so many successful people practice that seems to make a huge difference in terms of success and contentment. These people have their aspirations clear and do not invest too much energy into distractions. They are aware of how their body-mind-emotion system operates and how to update it. They learned and keep training their ability to focus and concentrate on what is important to them and consciously engage their energy right there. In Europe, it is not common to be taught how to concentrate. Instead we practice distracting almost all day long, switching attention from one thing to another without consciously choosing to do so.

Learn to direct your awareness to here and now

In coaching I like to use this little metaphor of a torch as a simple way to train to direct your awareness to be here now (instead of allowing it to go all over the place like a wild horse…).

Imagine the mind as a vast space with many sections. The “torch of awareness” is a light that can light up any section you direct your focus on. If you keep the torch on that section longer, you concentrate on that section. Imagine you have this little torch and you can use it to light up certain sections within the the mind: light up the emotion section (focus on your emotions), change focus to the food section, turn over the light to the senses section, go back to the food section, etc.. Where your torch of awareness goes somewhere else, your focus, attention and energy leaves as well. In whatever you choose to engage longer, that’s what you concentrate on. That’s were you consciously or unconsciously keep focusing the torch. That area seems to become “bigger” in your world, both in you mind and in your perception.

The exercise

Here is a little mental exercise that can take you in a different state of awareness in only half a minute or so. I discovered this imaginative “trick” when I lived in the mountains of Lake Tahoe. Practicing regularly, it can take you in a different state of awareness instantly. Note: Do not exercise/ read on if you suffer from animal phobia!

In Lake Tahoe, you still find mountain lions. They are rare, but if you happen to see one, it is certainly an impressive encounter in wilderness. You don’t want to mess with this majestic animal. There were rumors, a mountain lion was in the area. Next thing you know, a neighbor saw the lion right behind our houses. Here is the exercise to learn to focus on here and now (versus getting lost in distractions):

Try this right here where you are: imagine there could be a wild animal anywhere hidden near you. Imagine all you have to do in order to not mess with the wild animal is to stay calm and be aware, then, there is no risk, you are and stay in your space, the lion stays in its space. There is space for all. Just be totally aware and stay calm.

You start being present, using your senses in a much more attentive way than before. You could use another animals as a trigger for this experiment, e.g. a scarred baby cat or an insect. Your senses (such as seeing or hearing) are totally tuned into here and now. You are present with all you senses.

You start looking more clearly. You start moving more consciously. You start breathing more consciously. The invitation is, to experiment with the imaginative situation to notice your own power to shift from allowing your attention go wild and distracted to being here now!

Once you managed to experiment with this exercise a few times, you can “install a trigger”, such as snipping your finger, to get you into this state of higher or clearer and awareness without having to imagine wild animals.

This may sound ridiculous or irrelevant at first. Yet, if you suffer from your attention going all over the place like a monkey, this can be a simple start to gain control over your ability to focus and concentrate.
This experiment is free of risk, has no cost and needs hardly any time. You will notice that it is your choice if you want to learn to chose what you focus on, or prefer to allow to be distracted.



10 Simple Things You Can Do During Crisis Part 2

Practicing habit #1 as part of daily life you will help you start feeling differently over time. If you missed it you find it here. In the current situation, there are many questions: How will your business survive? How will you pay your bills? How can you pay your employees? How can you proceed in general during this situation?

Inner peace and redefining your Important-Ugent-Matrix

Especially now, in a state of crisis, staying calm and redefining the Important-Urgent-Matrix is valuable in order to stay focused and concentrated.

Today you can start to do the things you do in or more mindful, meditative way and stay focused and concentrated, no matter what.

Changing the way you do the things you do

Selling vegetables on the street, running a business or teaching children at school; no work, fear to lose your business or too much work? Experiment with today’s exercise:

Habit #2 is about the way you do the things you do. Instead of getting lost in worries, you now first define what is really important and urgent, then, what is important and not urgent and start your chores as follows:

Consciously choose to do the things you do in a kind way

Today, first clarify what is important and what is urgent. Then, start doing what you do in a more conscious, attentive, mindful and kind way. One thing at a time. No multi-tasking.

Are you used to multitasking?

Even if you are used to the habit of dispersing your attention on different directions multi-tasking, today, you can make a conscious decision to start doing everything you do with full concentration and awareness in a kind, attentive way! Be here now with full attention while you do what you do. BTW this exercise is energy efficient.

It starts with brushing your teeth, cooking, cleaning, working in the office, having a meeting or driving to visit your customers: every little action is your meditation today. When you listen, you listen, you don’t prepare an answer while listening. When you clean you clean, you don’t plan ahead nor do you judge if you like cleaning or not. When you plan you plan, you don’t distract with checking emails in between. You put full focus on one activity at a time. The thing you do simultaneously is breathing 🙂

Relax! You don’t need to be good at it. It is good enough to keep practicing day by day and keep practicing.

Please don’t be hard on yourself. Act like a loving mom/dad observing her/his child. When you notice you get off track, you kindly get back on your chore and stay there. When you do a phone call, notice how you talk, the sound of your voice, the speed, your ability to really listen, tension in the body. Just notice and be a little kinder in what you are doing.

Be as kind and loving as you can be right in this moment

Important: Do not judge. Just make a decision to be as kind and loving to yourself and others as you can be. If this seems difficult for you, start by changing your facial expression: for no reason just decide to relax your face, your front, your jaw. Add a little interior smile. Relax your shoulders. Do it as an experiment for your own good and for the people around you. Nobody needs to know. It doesn’t cost extra energy, boosts your mental power and emotional balance.

Yes, the crisis around the virus won’t change directly. And yes, you won’t immediately influence the future of your business. And yes, you will change the very next reality that is in your power: create a small space of kindness within and around you, where you and the people around you can afford to detach from worries and boost their immune system while focusing on what has to be done in a positive way. You are creating a safe environment where yet to know possibilities can appear, grow and be nurtured. After some days or weeks you will experience an energizing flow feeling. The following blogposts will help you strengthen your ability to stay focused and concentrate even more for you to sharpen the saw and polish your inner diamond.

Do you have any comments, helping hints or suggestions for us? Please share!

With Love,


10 Simple Things You Can Do During Crisis Part 1

The whole world is in fear, economic crisis. The scientific world is in controversy with many politicians. Nobody really knows what is going on and how to deal with it. The consequences are huge. A worldwide economic crisis leads to poverty consciousness, disease and deaths, not only/necessarily due to the virus, but also due to weakened immune systems, and hospitals not operating as usual. What can you do?

This is a series of coaching tips to experiment with in order to create a strong and stable mindset and to meet the challenges in life that you don’t have direct control over such as the worldwide situation due to Covid-19.
These new habits are helping individuals to stay mentally and emotionally strong, calm and focused no matter what. They won’t change your financial situation immediately, nor change the Governmental restrictions during the worldwide state of crisis. However, they can change the way you deal with a situation: to stay clear, balanced, make wise decisions and have a positive impact on others.
I discovered these things during times of major crisis (see below) by continuously observing my mind, emotions and habits. These things are nothing new. If the way I communicate resonates with you, this may help you to apply these tips, knowing that when you practice something many times you create a new habit and your default reaction can change from fear or anger to calmness and clarity and keep you healthy.

What simple things can do for you

My intention is to contribute to the mission of the Early Birds Club, an organization teaching how to become balanced, stable and purposeful even during challenging times, driven by values such as kindness, compassion and unconditional love not bound to race, financial status or religion. Humans are healthy, resilient and purposeful by nature and it is a question of not getting out of balance, or trapped in limiting habitual reactions but practicing those resilience habits to be able to apply them in any situation.

Create a powerful habit

Tips can be helpful. Tips can be really powerful once you make them a habit in your daily life. If you want to maintain resilience, go ahead and contemplate, practice and experiment right away! Those 10 little things are strengthening your “resilience muscle”, so you have it, when you need it most.

Tip No 1

Appreciate the small stuff

This is a 5 minute exercise that can experimented with 1×5 minutes or 5×1 minutes. You can’t fail on this: all it takes is shifting attention and focus to something positive right here, right now. Anywhere. When you notice your mind is stuck in fearful thinking, that might be a great moment to give it a go!

Shift attention right here, right now

Even in the most difficult situation, you can find a small thing in your life right here, right now, that is positive: a plant, the rain, the air to breathe, a smile or your own potential to gift a smile to a stranger. Your thinking mind might say “nothing changes when I do that”, but I observed something does change: the way you vibrate is different when you focus on something positive.

The way you vibrate

Focusing on something positive right here and now keeps us from getting lost in negativity. And that’s it. That’s all. The exercise does not replace your responsibility to act appropriately. You can simply stay balanced, strong and focused!

Many talk about gratitude and affirmations. Memorizing and reciting somebody else’s lines is easy. Feeling what you say is not necessarily easy. When we say something without feeling it, the energy is moving into different directions. Appreciating the small stuff is about consciously keeping heart and mind open in order to detect, notice and appreciate the things around you in daily life that are positive. Instead of drinking (alcohol) to forget, we focus to remember. Instead of talking about what goes we suppose is wrong, we stay centered. You can shifting focus from what you judge as bad to what you recognize as positive in such a way that you may notice on a sensation of expansion in the heart: felt gratitude versus empty recited words. And that sensation is what fuels your power to stay balanced.

Count your blessings

What are you grateful about right now?

What does it take for you to invest 5 minutes a day to simply focus on something that you appreciate as positive, nurturing or helpful? You can exercise each time you have a cup of tea or water, when you walk to the car or bus, when you wake up or before you go to sleep! It doesn’t cost any more effort, just focus, maybe good will and a loving attitude towards yourself.

Here is an example:
Right now I can witness a beautiful landscape as I write this article. I feel rich.
To my left is a plant. You might see its beauty right away, but if you look closer, you can witness the magic behind it: it hardly needs any water, keeps staying green, strong and resistant. I am amazed and feel connected to this magic that I am part of.

If you find it difficult to discover small stuff around you, that you can appreciate, don’t hesitate to share. We are all here in the same planet, happy to assist each other to sharpen our tools.

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My story for those who like stories

I had the privilege to grow up in a middle class family in Germany. Good manners, discipline and respect were important values there. I find they are real virtues, if kept in balance: Applied without real kindness, compassion and love those values can be empty and manipulative.

In 2000 I experienced a persistent state of negativity within myself. I just couldn’t stop thinking about my work duties as a managing director since a long time and was lacking meaning. I felt alone in the marriage and guilty for not being with the children most of the day. I didn’t have the tools I have today. During the week I would be in the office or visit clients, on many weekends I would organize seminars and take the kids along.

I had created a no-win situation in the mind. I left the marriage, the job, the money and the “security”. The same year I was diagnosed with Stage IV malign melanoma. I believe my immune system was low from all the stress that I had created. Now that was a different story: it was no longer about doing the right thing and making good decisions. It was about living or dying. I don’t wish anybody this kind of a learning lesson.

What did I learn?

I realized that I had not appreciated my own life! I had taken the gift of life for granted, full of heavy expectations, duties, hard on myself without saying “No” or “Stop”, without personal boundaries. And that was without COVID-19. The thinking patterns I had unconsciously taken on did not allow a life at ease. My mind was setup to detect possible reasons in every day’s life to justify not feeling good about myself, never good enough, unconsciously. I learned that it is common that we have unconscious patterns running inside of us, programs that we took on somehow during childhood or otherwise. Those patterns can be cleansed and transformed, so we can live our true nature. That became my job.

Focus on the positive side of the story

Everything changed in 2000. I studied Coaching, NLP, presentation, mediation, communication and learned personal development tools with the idea in mind to help myself. Then an epiphany appeared and I became a “Walking Coach”. Soon after, my first client showed up out of the blue. During a trip volunteering for a children’s foster home I bumped into my Yoga Guru in India and learned about yogic lifestyle. Ever since I promote connecting with nature and coach people to change inner patterns and live a healthy lifestyle. I know that there is a power within me, a power that I am part of, that gives me free will how to respond to any situation.

Appreciate the small stuff

5 minutes a day can make the difference in your ability to keep focusing on what is truly important to you and how you want to show up in this world, no matter what.

You can do that too! It’s simple, more fun and effective.

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How to Develop Trust in an Organization

One of the most common problems in an organization and how to solve it

According to the PwC global CEO survey, 55% of CEOs think that a lack of trust is a threat to their organization’s growth. Can we “schedule” steps towards a goal such as to increase trust in an organization to level x ? How do we measure it? Trust is not delegable. Coaching assignments in Europe taught me that I cannot do the job (coaching) effectively without including the upper management in the process. We are in this together. Ultimately, a positive relationship to a superior, employee and to colleagues is a way stronger bond than what money could pay. When everything seems to be on the edge of breaking down, we can afford to invest in positive relationships to work at our best together. How do you invest in building trust?

A common misbelief about Happiness at Work

“Caring for our employees’ happiness is a luxury we cannot afford, especially in times of crisis”, I heard the other day. Leaders have to focus on reaching “hard” business goals, facts and numbers to make the party go on. The level of contentment of employees seems too far away from business goals. There might be a dangerous misconception about employees contentment at work and building trustworthy relationships: Many leaders still seem to believe that employees can be motivated by monetary incentives, exiting excursions or workshops at interesting destinations. Over here in Europe unoriginal traditional leadership techniques are still common: subtle types of intimidation, hidden threats of losing the job and tools such as positive-manipulative feedback techniques (the “sandwich technique”, saying something positive, expressing what you really want to say, saying something positive again). Yes, inducing fear creates a reaction, and business numbers might be reached short term, but as soon as another job possibility is in sight, the employee is gone. However, most people are loyal to trustworthy people. Good leaders can take their whole department with them to another company when they leave an organization. Fear of losing the job is stressful for employees. They may manage to reach those numbers but longterm stress can kill motivation, creativity and health. So let’s dig into the possibility of adding trust to the goals for business success.

How Trust Creates Joy

Trust creates joy, according to Paul J. Zak founder of the Center for Neuroeconomics Studies and a professor of economics, psychology, and management at Claremont Graduate University. Experiments have shown that having a sense of higher purpose stimulates oxytocin production, as does trust. Trust and purpose reinforce each other, which leads to extended oxytocin release, which translates to happiness.

“Joy on the job comes from doing purpose-driven work with a trusted team. In the nationally representative data set described in the main article, the correlation between (1) trust reinforced by purpose and (2) joy is very high: 0.77. It means that joy can be considered a “sufficient statistic” that reveals how effectively your company’s culture engages employees.”

How much do you enjoy your job on a typical day?

Therefor the answer to “How much do you enjoy your job on a typical day?” is also an indicator for the the level of engagement of an employee.

“The first responsibility of a leader is to define reality. The last is to say thank you. In between the two, the leader must become a servant.” said Max De Pree, former Herman Miller CEO.

It takes clarity, honesty, humility and respect to build trust in people. People need a clear direction and information transparency to see it through. And it takes getting out of they way so they can do their job. My father had been working for 50odd years in the same company and he was happy there, even during intense times of change and challenges. His former boss showed real leadership skills, real respect and real gratitude. No sweet talking. No manipulation. I once witnessed a scene and could clearly hear, see and feel this leader spoke in a serious and kind way. My father didn’t like everything about this boss, but he was trustworthy, he knew exactly what was going on and could dare to talk to him fearlessly about serious problems. Plus, he always knew what he had to do and when things changed quickly he could ask for support to learn the new system quicker.

It’s not at all about pampering your employees, being easy on them or expecting less from them. High-trust companies hold people accountable without controlling every of their steps. They treat people like responsible adults.

Communication is key

Communication skills is on top of the softs skill list. Understanding each other is necessary for successful trust building. Clear, transparent, fear-free communication, can be a game changer in terms of trust within an organization- e.g. by combining individual personal development and team-training. Here is a practical example: we train to do “reality checks” on the way we habitually interpret, assume, suppose, conclude and what really is. We train to communicate clearly and kind. We train how to get over the idea of “I don’t like this guy” or the idea “she doesn’t like me” etc.. What sounds almost insignificant can have a profound impact on the organizational culture and way beyond the professional scene. Imagine how you would feel, if you learned to let go of prejudices, judgments and preset ideas about the outturn of a situation?

Lead yourself first

Communication skills start with the communication in our own head and becoming clear about those messages, the emotional impact and our actual performance. Leaders who continuously do their homework are role models. They know that errors can be huge possibilities to improve processes significantly as long as they stay balanced, can forgive and communicate clearly. They can build trust, because they are trust-worthy: they are authentic and congruent in what they say, feel and do. They are human. They have active listening skills. They act upon their errors and insights: not only when things don’t turn out as planned there is room for continuous development beyond the comfort zone. It’s not easy and it’s not hard work either. Coaching and trainings of that type at some point takes leaving the comfort zone for most of us, yet in a healthy, rewarding and sustainable way. Nothing you do on a weekend. It rather becomes a lifestyle.

Isn’t that what we all crave for: growing in some way, contributing in some way and enjoying trustworthy relationships?

What is your opinion on trust within an organization?
Is it a luxury or a necessary goal to sustainably ensure success?
What’s the culture in your organization like?
Can you afford to tell the truth?
Is communication based on truth and trust or subtle manipulation?
How do you relate to your boss and colleagues?
Seriously, How do you like your job on an average day?

How to introduce positive habits effectively

What makes us change?

Before you start reading, let’s be honest. Reading, thinking and knowing doesn’t make us change our behavior. It takes specific regular practices to experiment with this information in order to ignite the spark to change.

Ignite your Spark

According to CBT (Cognitive Behavioral Therapy) our thoughts influence our feelings and our feelings influence our behavior. Any of you who have experimented trying to change with affirmations only might have made this experience: saying affirmations while feeling an opposing emotions feels like driving a car with full breaks on. “Yes, but….”. When we actually feel a positive sensation in the body, signaling the right direction, that’s when we let go of resistance. When mind and heart go together, we get an energetic boost. How can we make our mind to let go of negative thoughts about ourselves, others and the world and actually feel good about ourselves, others and the world (…without fooling ourselves sweet-talking situations)?

I am not a fan of training habits for 3 weeks of hard work like an automat. Yes, willpower is absolutely necessary and excuses won’t make the change. A kind, loving attitude in my opinion is just as necessary in order to not just reach the goal, but make it an efficient lasting change and last not least be content during the process of life.

Think about it: How many people are actually content doing what they are doing? How is a loving, kind attitude translated in the business world? We are intelligent, sentient beings. Aren’t we missing the whole point of life when we are treating ourselves and others like an automat on our continuous journey to reach goals?

For me the word spark is helpful to remember what it takes to get you going towards a desired direction. Spark reminds to a bulb releasing energy, resulting in light and to the sensation in the heart that gives our bodily system a clear new physiological signal and energetic information. It takes feeling that spark to step from accumulating information to action, from being knowledgable to having wisdom, from studied theory to living practice. Yes, then, change in form of a physiological change in neurological connections can happen, and we can “just do it” over a long period of time and create that new habit. We are feeling that spark, without even having achieved the goal. Affirmations are empty words without that feeling. It takes more than knowing. It takes feeling that spark in the heart that motivates intrinsically. How do we get to feel that spark?

Making unconscious habits into Conscious Choices

This is how it does NOT work: Emotional reactions can’t be changed by “hard” work, nor can a boss working with pressure or intimidation help an employee to gain the ability to be self-motivated. Money can’t do it either. Unwanted reactions happen, without us choosing and deciding to do so. You did it again? You screamed at an employee or froze during a conflict like a slave of unwanted reactions?

Emotional Regulation for Leaders

The ability to regulate emotions and switch from unwanted emotional reacting to conscious choices is an essential requirement for leadership. (Torrence and Connell 2019) Training this skill is like training any other skill: you need to know what you are doing and keep doing it. There are many approaches such as therapy or coaching to learn this skill.

How do we train to change the old habitual reactions?

Here are some elements of my coaching approach and why I apply them.

  1. Coaching: gain clarity about where you stand right now, and which values are truly important for you. Learn and practice tools. Understand the mechanisms of body, mind and emotions, experiment with this new information, make it yours.
  2. Relaxation training: Relaxation is healthy because it increases the flow of blood around our body and gives us more energy. You get a calmer and clearer mind. It helps positive thinking, concentration, memory and decision. Distractions and drugs can’t do that. Relaxation slows our heart rate, reduces our blood pressure and relieves tension.
  3. Awareness training, mindfulness techniques and meditation help to focus on what really is, here and now: check in with the senses in the present moment. Trying to block sensations in the body as strategy to “function” doesn’t work efficiently, since it rather leads to stress, addictive or obsessive behavior. Change can happen once we are allowing, consciously acknowledging and appreciating whatever is first. Meditation practices helps to become resilient, powerful and positive. Meditation literally changes the mind physiologically. Studies show, that mindfulness meditation changes our actual brain structures (Alfonso Barrós-Loscertales, 2019).

Is meditation necessary to change?

The mechanism of change is creating new neurological chain reactions in the brain. Letting go of unwanted behavior, or introducing new behavoir and changing reactions such as freezing in fear, intimidating others aggressively, trying to “win a battle” by putting them down cynically, or manipulating otherwise can’t be done by coaching alone. Yes, some form of personal meditation practice is necessary. This is where you become your own guru.

A simple and effective Stepping Stone towards Positive Change

It can be frustrating to be in an environment that is not supportive. How many times have we heard: we can only change ourselves? There are hundreds of coaches, healing techniques and therapies. Here is a simple and effective stepping stone that helped me personally rise from the ashes: Walking in nature in a specifically attentive way. It can be done anywhere, and it is effective to keep body, heart and mind fit. Loads of studies and cultures suggest, walking in nature as a powerful practice to stay present, strong, and positive. It takes a combination of willpower, know-how and a loving attitude in order to be effective.

How do I know that this stuff works?

This article is influenced by personal experiments with meditation, studies of Yoga, mental health, healing- and medical workshops and trainings (Psychosomatic Primary Health Care, Hypnosis for Pain and Stress Relief). I read articles and books by Gregg Braden, Joe Dispenza, Simon Sinek, Tony Robbins, Louise Hay, Gabor Maté, Deepak Chopra, Stephen Covey and others. Since 2000, I accompany individuals and team as a coach. All this means nothing, really. If you want to benefit from this, it takes experimenting.

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Here is a coaching question to play with:
Would you want to hike to the top of the Himalayas or take a helicopter?
Why exactly?

Thanks!!! For staying tuned in. For sharing your gifts! For sharing!

Clarity. Focus. Direction

The Walking Guru

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