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confidence coaching growth mindset health and wellbeing inspiration life coaching motivation personal development self belief self esteem writing community

Following your passions and dreams without worrying about what others think!


Hello there you!

Does worrying about what others think stop you from fulfilling your passions and running after those dreams? Are you tentatively playing it safe?

In life when you constantly worry about others (apart from your little ones of course, that’s inevitable) then you are pushing your own needs, capabilities, talents and growth right to the back of that pile!

Just think of these questions for a few minutes:


• When was the last time you came out of your comfort zone and did what you wanted, now I mean what you really wanted: what your heart craved?
• Did you consult others and worry about what they thought and how they would react?
• How did it feel coming out of your comfort zone?
• Does fear always hold you back?


Don’t let the noise of others opinions

Drown out your own inner voice

Steve Jobs

Just go for it

Life is too short, you need to grab that bull by the horns, follow your passions/dreams and don’t care about what the next person thinks. As long as you are kind, respectful and honest with yourself and others: then the rest will follow. Trust me.

Work hard to achieve those passions/dreams (it won’t fall into your lap by the way) but also at a pace that always feels comfortable for you! What’s the worst thing that can happen?  If it doesn’t work out, at least you can say you gave it your best shot.

Letting go of fear

When I first started writing I felt so good from pouring my heart out with my pen onto that paper or typing onto the notes app (its so therapeutic). But I held back a lot too. I didn’t publish my articles/poems anywhere at the start. Why, you may ask? Because I wanted to play it ‘safe’. I always had others in my mind and how they would feel. I had that ‘fear’ of being judged/rejected. When I stopped this thought pattern (through working hard on myself and my own needs) followed my gut, and was completely honest with myself, respectful and kind, then the rest flowed. I haven’t looked back.


It’s fine to celebrate success

But it is more important to

Heed the lessons of failure

Bill Gates

I’ve still so much to learn when it comes to following my passions in life, but I make sure I constantly move forwards (no matter how small or big those steps are). Taking a step back is ok too, to recharge those batteries and to check in with yourself.

Being self-aware

Self-awareness, knowing your strengths and weaknesses and believing in yourself; will help you to realise how much wasted energy and time is put into what others would/might think (heck, you’re not a mind reader and it’s none of your business what people think. Is it?)

You will gain more clarity when you focus on your own needs. And, the clutter in your mind that has stopped you from moving forward (fear and what others think) will eventually reduce.

Food for thought

Where will you be in 100 years time? Exactly. That ship will have been well docked. Wouldn’t it be lovely if you had the most fulfilling, breath-taking journey that you could have imagined when you followed your heart? Yes, there will always be choppy waves along the way: but that’s life.

It’s how you manage those curveballs, continue on, become stronger, and the lessons you learn (learning should never stop by the way)

And, always stay humble.

You will be surprised at how it will all flow, when you trust in the process. Just go with it.

And finally

You need to believe in yourself, follow your intuition, work hard and to keep learning. Remember, learning from your mistakes is always a good thing! You get back on that horse and keep going.

Success doesn’t mean you have to achieve something huge. It can be the smallest of things that brings that smile to your face or if you want to aim high then go for it.

Remember. You hold that key firmly in your hands!

Thank you for checking out my post and please feel free to comment with your own thoughts on what helps you to pursue your passion in life?

Have a great day 🙂

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anxiety confidence coaching growth mindset health and wellbeing life coaching personal development self esteem social media social media habits stress management writing community

When Social Media Use Becomes Unhealthy. And, 7 Tips to Get That Balance Right!!

Photo ©️ Bernie Egerton

So, you’re scrolling through FB or Insta, having a little old harmless browse – next thing you know you compare yourself to others and your mood suddenly changes (oh boy have I been there) you just keep torturing yourself, checking out profiles, switching to auto-pilot and scrolling: making yourself feel worse! Does this sound familiar to you?

It’s not surprising why you feel bad after a browsing session when it comes to social media. Selfies are plastered everywhere, filters are on hand and those perfect (well edited) life snaps are shown.  The “like” button has also become gold to so many people. The list is endless. On the other hand, however, social media can be a great platform for promoting your business, sharing your creativity, highlighting important issues and raising awareness on so many important causes/subjects.

We’re in a time where everything is done online now and working from home is so much more common since the pandemic.

When my relationship with social media started

When I first became acquainted with FB back in 2007 (yes I’m over 40)  I have to admit I loved it. Social media was a new way to connect with others. I loved checking into places, posting photos of my hols, dinner (I know) and basically sharing the snaps I “wanted” the world to see. Oh did that soon change.

When Social Media becomes unhealthy

Now, when I look back, social media was not one bit healthy for my mental well-being. When the novelty of this new platform had worn off I was comparing myself to others, and my self-esteem dipped whenever I was scrolling. Do you find your mood changing when you’re scrolling for eternity? Yep, we’ve all been there!  My goodness I remember well before mobiles and the Internet and managed quite well. In todays world, don’t you feel lost if your phone isn’t attached to those hands? I’m so much more mindful these days with social media and deleted my personal social media accounts many years ago (I just had to and feel much more happier/content) I still have FB and Insta, but more for hobbies and work.

You’re in a time where social media is so powerful and addictive. Selfies are huge and trying to master the right pose/look can be exhausting/stressful. Try not to compare your life (I know it’s easier said than done) we’re all unique and brilliant in our own ways. You have your weaknesses and strengths. Build on your strengths and what you enjoy doing and what makes you feel good.

Stats (NCHR)

According to NCHR (National Center For Health Research) 45% of adolescents have reported to being online “almost constantly,” whereas 44% stated being online several times a day. This is a huge percentage of younger people spending their time online on a daily basis –  and is bound to have a negative impact to your mental well-being. However, a 2018 survey report (NCHR, 2018) has stated how 31% of adolescents found a positive impact from social media use and connecting with others.  But, 25% of adolescents found social media to have such a negative impact.

Researchers have also shown how social media can disrupt sleep (NCHR, 2018) I can vouch for this myself, as I used to take my phone to bed (I stopped that years ago)  put it under my pillow and if I woke during the night would have a quick check: then the dreaded scrolling started. Leave your phone downstairs at night or put it into a drawer. Get that proper nights sleep your body and mind needs.

Finding the right balance

There are positives to using social media when you get that balance right and become more aware when online. If you’re a sensitive person (sensitive person myself I may add) with low self-esteem and you find yourself feeling low after you spend quite a bit of time scrolling: then take a step back.


7 tips on balancing a healthy social media life

1. Ask yourself these questions before going online:

  • How do I feel?
  • What can I do instead?
  • What exactly is making me feel worse?
  • How is this beneficial?

2.  Delete apps from your phone, so you don’t have it handy to constantly check/scroll.

3. Follow positive well-being accounts, these will help you to see the positives. Follow genuine accounts focused on your wellbeing.

4. If it gets too much or overwhelming then take a little break from it. Or even dedicate a day with no social media use every week.

5. Take up a hobby you enjoy and follow accounts you have an interest in.

6. Go outdoors (leave the phone at home)  Spend time in nature to recharge your own batteries and connect with yourself. There is so much beauty out there and outside of social media. Breathe in that fresh air!!

7. Become more aware of your feelings when online. Check in with yourself: ask yourself do I feel ok doing this? Set yourself a time limit when online.


Final thoughts

Social media can be so addictive and you can spend wasted hours scrolling.

Channel your energy into what YOU really enjoy. What makes you smile? It’s ok to take a break and remember to always be kind to yourself. Step by step you can change a habit. You are more than enough. You really, really are.I feel so much happier not having a personal social media account anymore and I limit my time spent when browsing on the phone. I’m more aware when online. I channel my energies into what I enjoy, which is being with my family, writing, coaching and poetry. Talk to someone if it all gets a bit too much, it’s ok to share how you’re feeling with someone you trust –  it’s not a weakness but a strength to open up (and at your own pace too)

Thank you for checking out my post and let me know what your relationship with social media is like.

Do you need to find a healthier social media balance?

And breathe…


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confidence coaching goal setting inspiration life coaching marathon training motivation personal development wellbeing coach

Discipline, Self-Belief and Hard Work to Reach that Finishing Line!!

Hello there you!

Do you need the motivation and discipline to move forward with your goals?

Dublin Marathon 2013!

This is a photo of myself, my race bib and my medal after I ran and completed Dublin Marathon in 2013 (I ran my first Dublin Marathon in 2010)

How did I feel? Delighted, relieved, exhausted, sore, but proud!

How did I make this happen?

I spent 4 solid months training 6 days per week, booked a few 5k and 10k races as part of my training plan and followed a great marathon book (that book was my training and nutrition coach)

Now, I was working full-time and studying part-time too. How did I manage all this and was it a bit crazy? Heck, yes it was a bit crazy, but, I planned well and followed that 4 month plan to a tee. I had a great marathon training buddy (she kept me motivated and if you’ve trained for a marathon you will know how those long runs can be very lonely on your own) and had a supportive other half!

Looking back it was hard work (results always take determination, belief in yourself and discipline) and there were plenty of times where I felt like giving up, shed tears and my confidence was knocked. But, I would always focus on the end goal and visualized myself running over that finishing line. That picture was always in my mind.

If you want it, you can fly,

You just have to trust ‘you’ a lot

Steve Jobs

When you set goals, you need to have a structured plan, believe in yourself and then visualize it.

Give yourself a pep talk!

Whenever you lack the motivation to move forward with your goals, ask yourself:

  • What can I do differently?
  • Why did I start?
  • How can I make this work going forward?

Running a marathon is HARD WORK and you need to put in that time and commitment. Build yourself up and pace yourself.

Like everything, most of it is all in the mind. What you feed yourself mentally certainly affects your performance.

Be kind to yourself with that self-talk!

When you put in the work, then you get results. It’s all in the preparation, believing in yourself, doing the research and being disciplined.

Keep checking in with yourself and reflect.

Plan of action and final thoughts

I make sure I follow a plan, set goals, have a clear vision and I work hard at what I set out to achieve.

Should you be training for a marathon, working towards a big job promotion, changing career, wanting to lose weight or anything that involves commitment; you need to put in the work, be disciplined, prepare, plan and visualize that end result! But, being kind to yourself too.

  • What changes do you need to make going forward?
  • How can you make that change happen?

You can do whatever you put your mind to. Believe in yourself, lace up those trainers and get starting!

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confidence coaching growth mindset life coaching

Growth Mindset. And, moving forward with those goals when you hit a standstill!

Hello there you!

Do you have a growth or a fixed mindset?

When you have a growth mindset, you are always looking at ways to improve yourself, your talents and you learn from your mistakes. You’re a sucker for learning new things. But, you’re not being too hard on yourself during the process either.

I used to be extremely hard on myself and if things didn’t go as planned, oh boy would I spend forever overthinking the situation, beating myself up; and my confidence would plummet. I believed if I wasn’t good at something, then that was it (fixed mindset).

But now, with a growth mindset I reflect on the situation, write in my journal (to process) have my own coaching (to gain clarity), take courses (learning) and practice gratitude daily

I’m constantly learning and brushing up on my skills to become better. Oh don’t get me wrong, there are days where low confidence comes knocking right on that door. I answer it, listen to it, question it; but I don’t spend time dwelling or entertaining those thoughts (not like I used to)

Personal development is huge to me, and part of my daily life. You learn, progress, reflect and grow. Every. Single. Day.

Ask yourself:

  • What areas need training/improving in my life?
  • How can I banish those limiting beliefs?
  • What little acts makes me feel positive?
  • What are my core values?

Moving forward when you hit a standstill

At times we might reach a standstill with our goals; therefore struggling to move forward. Am I good enough, what’s the point; and why do I not see instant results? Do these questions sound familiar?

Life is like riding a bicycle. To keep your balance you must keep moving” – Albert Einstein

Remember, results take time – and don’t give up or lose heart. As the saying goes “Rome wasn’t built in a day” and it wasn’t. You are only human, and it’s really ok to have off days.

Get back on that horse, keep going, push through the pain barrier and remember why you started in the first place!

Visualise that end result.

Ask yourself:

  • How can I move forward with my goals?
  • Why am I losing confidence and doubting myself in the first place?
  • What action do I need to take?

Keep going and don’t give up!

Life is short. And, the more we spend worrying and doubting our capabilities, the more stressed we become and you avoid following your true path in life!

Change always starts with you, when you commit and believe! Keep learning, brush up on your strengths and take your time.

Believe in yourself, work from within and grow – just like that seed waiting to blossom and flourish  ❤

What can you do to move forward with your goals?

Thank you for stopping by and keep going!

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health and wellbeing health, inspiration life coaching personal development stress management Transformational coaching

Sleep. It’s importance and 8 ways to improve your sleeping patterns, for a healthier lifestyle!

Hello there you!

How are you feeling today and did you get a good night’s sleep?

Are you getting enough sleep per night in general; i.e between 7-9 hrs? Are you struggling to fall asleep at the moment?

It’s tough sometimes to get the right amount, especially if you’re a new parent isn’t it? Or you could be going through other major changes in your life; should it be at work, your relationships, college or moving home.

But, getting the right amount of sleep each night is so important in order to decrease those stress levels; and to keep your anxiety levels controlled.  I know myself by not getting those early nights (my youngest is an early riser!) I don’t feel myself. Your concentration is poor the next day, then you reach for the junk food and you lack the motivation to exercise or to move forward with your goals. Getting those early night’s in helps your overall wellbeing and to control stress/ low mood.

Health problems

Sleep problems could cause health issues such as high blood pressure, obesity, diabetes, depression,  heart disease and reduced immune system function (sleepfoundation).This is not surprising as you do reach for unhealthy options when it comes to food ( I do and I’m also too tired to exercise if I haven’t had a good night’s sleep). But, I make sure I get those 8 hrs sleep each night, so I’m more motivated/focused to eat a well balanced diet, to exercise properly and to be more productive the next day.

Statistics

Research has shown:

  • That 40% of aged 18-24 struggle to fall asleep at night (sleep foundation)
  • 33% of people above 55 in the UK also struggle to fall asleep (sleep foundation)
  • 22% of people in general in the UK struggle to fall asleep (NHS)
  • 7-19% of the overall population struggle to get enough sleep (national institute of sleep)
  • 50-70 million Americans have chronic sleep disorders.

Sleep problems during times of stress

What problems do you experience during times of stress? Low quality sleep can affect your physical and mental wellbeing if not controlled/managed. Prolonged sleep problems can cause health problems/diseases.

Common sleep disorders

  • Insomnia
  • Restless leg syndrome
  • Sleep Apnea
  • Narcolepsy
  • Sleep paralysis

During times of high stress I tend to get palpitations prior to falling asleep. I’ve also experienced sleep paralysis a handful of times during my life (now, if you’re aware of sleep paralysis then you know how terrifying that can be! Not pleasant is it?)

8 ways to improve sleep (Sleep Foundation, NHS)

  • Avoid Caffeine (a stimulant) and alcohol just before bed (at least 2hrs) as they can prevent you from falling asleep or going into a more deeper sleep
  • Exercise throughout the day but avoid it just before bed
  • Make sure your sleeping environment is dark, relaxed and with dim lights if you prefer a light on
  • Put away those gadgets – I know how distracting they are.  When I take mine to bed I’m scrolling and wasting valuable sleeping time (we’re all guilty of this aren’t we?) I always leave mine downstairs now.
  • If you’re feeling anxious, do a bit of writing before bed and let those worries out. It really helps.
  • Listen to a bit of relaxation music to help you drift off
  • Stick to going to bed at the same time each night so it becomes a habit/routine over time.
  • Invest in a sleep tracker if you’re really experiencing problems with sleep.

Do you like your tea/coffee before bed and can’t do without? Maybe try some calming lavender herbal tea instead – to help you drift into a more relaxed/calmer state just before bed.

Concluding thoughts

We often forget how important sleep is – especially when we’re running around and busy with life. But, it really is the foundation to leading a more healthier lifestyle. When tired/exhausted you reach for unhealthy foods and that Caffeine to keep you going and you lack the motivation to exercise. Your anxiety/stress levels increase and you are more prone to health problems in the future.

Take a step back, look at how your sleeping patterns are and adapt (using these tips I’ve shown throughout)

What tips do you have that helps you with sleep?

Thank you for stopping by to check out my post. And, here’s to you having a decent night’s sleep going forward!

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change clinical Hypnotherapy health and wellbeing holistic therapy life coaching managing stress

Clinical Hypnotherapy. A holistic therapy to help with your subconscious mind; changing those behaviours. And, it’s not acting out on a stage!

Hello there you!

What’s this about Hypnotherapy I hear you say? Controlling your mind, putting you into a deep trance while making you do all sorts of daft/silly things! Clinical Hypnotherapy is non of these stereotypical views.

Here’s the thing. Being a certified clinical hypnotherapist I can tell you that you always have control throughout a hypnotic state. You will always be aware, but are more focused and in a relaxed and calm state throughout.

During hypnosis, you are listening to direct suggestions (simple instructions from your hypnotist) in a guided, safe and relaxed environment with a trained professional, who wants nothing more than for you to have a good experience. However, you need to give it your full attention, and forget about those stresses in life for a short period of time.

So what exactly is hypnotherapy?

Hypnotherapy dates back to the late 18th century by Franz Mesmer and is a holistic therapy where you are working with the subconscious mind. So what is the subconscious mind? It’s basically everything that you have experienced throughout your life i.e what you have felt, seen, heard, learned and your beliefs. And, during hypnosis you are digging that little bit deeper when your mind is relaxed and the hypnotist has your full attention.

Think of it this way (you might already be familiar with Freud’s iceberg theory) and imagine the subconscious mind being the bottom of an iceberg where everything is stored and the tip is our conscious mind (current thought process, analytical thinking, aware of now, feelings of pain).

Clinical Hypnotherapy can help with certain behaviours and addictions. So how do people respond to Hypnotherapy? Around 80% can go into hypnosis, 10% are highly susceptible while 10% are non-susceptible.

By quieting your mind and learning

To induce a state of hypnosis, you can visualize

The you that you’ve always dreamed of

And make this a reality

William W. Hewitt

Hypnotherapy can be extremely beneficial to your health and wellbeing. Over a few sessions you should be able to feel the benefits completely. However, as I stated before; you have to go into Hypnotherapy wanting to change and with an open mind.

What can Hypnotherapy help with?

  • Insomnia
  • Stress
  • Self-esteem
  • Confidence
  • Anxiety
  • Phobias/fears
  • Weight management
  • Quitting smoking
  • Pain
  • IBS

Remember, it’s nothing to do with the hypnotist controlling you, but gently guiding you into a trance where you are fully aware and in control at all times. It is up to you in how the experience goes.

Have you tried Hypnotherapy and what has your own experience been like? Would love to hear!

During a session, you will always be in a safe environment, and make sure the hypnotist is certified to perform Hypnotherapy!

Have a great day and thank you for checking out my post!

And relax!

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change growth growth mindset health and wellbeing inspiration life coaching self esteem, personal development, motivation, acceptance success wellbeing

Finding the motivation to move forward with your goals and to finally take action. Here’s how!

Hello there you!

Are you finding it hard to get motivated and taking action? But you’re feeling anxious or nervous about doing so?

I know how difficult it can be to actually start something new. Oh we all have great intentions, ideas in our heads – but getting that ball rolling is always a problem. But, the one thing that is so important about achieving your goals and successfully, is putting in the time, the work, the effort and most importantly ‘wanting’ to change and believing in yourself in the first place.

How taking action can become a success

In relation to my own goals ( I’ll use my successful weight loss story here).  It took me quite some time to actually do it. I had 2 toddlers, I  was tired and when your body is tired and stressed; oh boy do you crave that sugar more. And those cortisol levels are elevated. I just wanted to lose that baby weight!

I tried doing it myself, but failed and back to the start I went. But what was it that changed for me?  How did I make it a success? I did it at a time where I felt 100% ready and to do it properly. I joined a weekly weight loss group and reached my goal and got to my target within a few months.

What made this a success for me? I stuck to group every single week, I believed I could do it and I was surrounded by a supportive community of people who were all there for the exact same reasons.

Yes, there are times when that motivation isn’t there, but it’s ok to have days like that, as long as you stick to your community of supporters. You are only human at the end of the day.

In relation to losing my weight, I still have to work hard on sticking to my loss. How do I do this? I still go to group as it’s a motivation tool to keep that weight off and also the encouragement is huge. Also realising how healthier I feel, physically and mentally. Do I want to return to my old habits? Absolutely not.

How to get that motivation off to a flying start and reaching those goals?

  • Write down exactly what it is you want to achieve
  • Set a time frame (say 3-6 months for example)
  • What is it you want to do specifically?
  • Look up groups and communities focusing on those goals
  • Journaling is a great tool, and it gets those thoughts down
  • Go for a good long walk, to clear the head and to soak up nature
  • Take a step back from social media ( oh I know how much of a procrastination tool that can be)
  • Listen to your gut instinct
  • Most importantly; be ready for that change.

What is it you want to achieve?

What is it that stops you from taking that step forward?


Each step forward counts

Believe you can

And you will!


Thank you for stopping by and remember, you can always do what you put your mind to. And, with the proper support and tools, then you can certainly achieve success!


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believe in yourself change growth life coaching motivation personal development success wellbeing

Change is a good thing, even if you have to jump out of your comfort zone!

Hello there you!

How do you feel about change? As in changing your career, your mindset, your eating habits, or taking up a new hobby. Change can mean many things. This year I became certified as a Life Coach, NLP Practitioner and Clinical Hypnotherapist. I was nervous when training started, but the more I became familiar with the course material and my training group, the more I warmed up to this change.

The process of change can be full of personal development and you discover more and more about who you are as a person and recognising strengths/weaknesses (as I am on this coaching path) Facing these challenges head on is a constant journey of growth and can pull you right out of your comfort zone.

Following your passion:

You hold the key to

Unlocking your full potential

Believe in yourself


I’ve always been passionate about encouraging, supporting and helping others; and finally plucking up the courage to sign up to an accredited course was a positive step towards that goal of pursuing the field of coaching.

What do you want to change in your life at the moment? How can you make that happen?


Have the courage to follow your

heart and intuition

Steve Jobs

I worked in a senior position within the corporate world for years and just never really felt fulfilled (when I reflect hard on that time). When my children were born I made the decision to stay at home with my little girls while they were still young, and it has been the best decision, in order to spend that quality time with them before they started school.

Embracing change and following your heart

Although change can be daunting, the more you follow your gut instinct, do your research and take your time; you realise that life really is short and you become clearer about what you really want.

Believe in yourself and how capable and worthy that you really are.

Two years ago I wasn’t a writer and now, I’m a published writer, poet, blogger and have written articles for positive wellbeing magazines and poetry zines. How did I move forward with my writing goals? I started to believe in myself and joined a writing club. Connecting with a community of like-minded writers is empowering. Joining a community with individuals who share your passions and interests can help you to grow and move forward.

Opening that door

Working hard to achieve your goals when it feels right will open that door to amazing opportunities when you allow yourself to do so.

It all comes down to ‘you’ at the end of the day!

Write a list of what you want to achieve within the next 6-12 months and work on those goals, while working on yourself. Make that decision; allowing yourself to embrace ‘change’.

What are you passionate about when you listen to your gut instinct?

Thank you for stopping by, have a great day and remember ‘change’ is a good thing! And, as the saying goes:

A change is as good as a rest”

It will open doors to wonderful opportunities!